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Carlos Petterson-Grifith Sets U93kg World Record With 744.1-Pound Squat

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Carlos Petterson-Grifith set a new record at the IPF World Powerlifting Championships.

Carlos Petterson-Grifith continues to build his reputation of having insane leg strength on the squat rack. He is currently in Lithuania competing at the 2024 IPF World Powerlifting Championships and made his mark right away. During the show, he regained the U93kg IPF world record with a squat of 337.5kg (744.1lbs).

Petterson-Grifith might have been preparing for this lift during his first two attempts as he kept it low early on. His first attempt on squat was 305kg (672.4lb) followed by a 325kg (716.5lb) lift. Both attempts were successful as Petterson-Grifith then loaded up a record-setting lift. This was the second time that he attempted to reach this level, failing the first time during the 2024 IPF Sheffield Championships.

“World Record Squat with 337.5 kg by Carlos Petterson Grifith GUY in 93kg class”


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Carlos Petterson-Grifith has four victories in 11 competitions during his career, which began in 2017. He has excelled on the squat rack and is working to get his bench and deadlift up to the same standard. He finished fifth during this competition.

Kang squat

Why Improving Squats is Important

As to why you should be mindful of improving your squat, there are a few reasons, let’s dive on!

For one, gains are far better with better form. Who wouldn’t want their gains to be more glorious? For example, if you are half-repping your squats, or any exercise for that matter, you are not getting the full muscular engagement as opposed to when you complete a full range of motion. Squatting with the best possible form, leads to the best possible gains for the lifter!

Another reason to be mindful of how you are squatting is injury. Performing squats incorrectly could result in things like back issues, knee issues, and other unwanted issues that could put you out of commission. It is every lifter’s worst nightmare to be injured to the point where they cannot hit the gym at maximum strength. Make sure to do everything you can to avoid something like that.

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XPEL Diuretic Review


A Safe Herbal Solution for Water Retention

Water retention can be a frustrating issue, causing bloating and discomfort. Many people turn to diuretics for quick relief, but these can often be dangerous and have unwanted side effects. Recognizing the need for a safer alternative, MHP has developed XPEL, an herbal diuretic designed to help you shed excess water weight in a natural and effective manner. In this article, we’ll explore what diuretics are, their importance in bodybuilding, and how XPEL offers a safer, herbal solution.

Understanding Diuretics


Diuretics, commonly referred to as “water pills,” are substances that promote diuresis—the increased production of urine. They work by helping the kidneys remove excess water and sodium from the body. This reduction in water and sodium levels decreases the volume of fluid flowing through blood vessels, which can lower blood pressure and reduce swelling (edema).

Types of Diuretics

There are several types of diuretics, each working in a different way:

  1. Thiazide Diuretics: These are commonly prescribed for high blood pressure. They work by reducing the amount of sodium and water in the body.
  2. Loop Diuretics: Often used to treat heart failure, they are very powerful and work by inhibiting the reabsorption of sodium and chloride in the kidneys.
  3. Potassium-Sparing Diuretics: Unlike other diuretics, these do not cause the body to lose potassium, which can be beneficial for certain patients.

While effective, these pharmaceutical diuretics can have significant side effects, including electrolyte imbalances, dehydration, and kidney damage. This is where herbal diuretics like XPEL come into play, offering a safer alternative.

The Role of Diuretics in Bodybuilding

Bodybuilders often use diuretics to achieve a lean and defined look, especially before competitions. Reducing water retention can make muscles appear more prominent and skin tighter. This practice is particularly common in the days leading up to a show, where competitors aim to look as lean as possible.

Why Water Retention Matters

Water retention can obscure muscle definition and make an individual appear less lean. By using diuretics to shed this excess water, bodybuilders can enhance their muscle visibility and overall physique. However, the use of pharmaceutical diuretics in bodybuilding can be risky, leading to severe dehydration, cramping, and even life-threatening conditions.

XPEL: A Safer Alternative

XPEL is a trusted diuretic formula used by fitness models, bodybuilders and millions of consumers for over a decade because it works, and is safer than other options.

XPEL is a dietary supplement formulated with all-natural ingredients aimed at reducing water retention and bloating quickly and safely. This makes it a popular choice not only among bodybuilders preparing for competitions but also for anyone looking to feel more comfortable and confident in their body for various occasions—be it a day at the beach, a special date, or easing menstrual cramps.

Key Ingredients and Their Benefits

XPEL is packed with vitamins, minerals, and herbal extracts that work synergistically to promote diuresis. Here’s a closer look at its main ingredients and their benefits:

  • Vitamin B6: This vitamin is essential for the metabolism of carbohydrates, proteins, and fats. By aiding digestion, Vitamin B6 helps reduce bloating and improve overall digestive health.
  • Potassium: An essential mineral that helps balance the body’s sodium levels, potassium is crucial in reducing bloating and preventing water retention.
  • Magnesium: Known for its ability to alleviate unpleasant menstrual symptoms, magnesium can significantly reduce bloating and water retention, making it particularly beneficial for women.
  • Calcium: This mineral helps to lower the amount of acid in the stomach, contributing to a more comfortable digestive experience.
  • Herbal Extracts: XPEL contains a blend of eight natural herbs that support kidney function and promote the excretion of excess water:
    • Uva Ursi: Often used for urinary tract health.
    • Juniper Berry: Known for its diuretic properties.
    • Dandelion: A natural diuretic and liver detoxifier.
    • Horsetail: Traditionally used to support urinary health.
    • Hydrangea Root: Helps to remove excess water.
    • Bucha Leaf: Known for its diuretic effects.
    • Couch Grass: Used for urinary tract support.
    • Cornsilk Stylus: Promotes kidney health and helps in the removal of excess fluids.

How to Use XPEL

For optimal results, it is recommended to take XPEL twice daily. Each serving consists of four capsules taken with 16 ounces of water. The best times to take XPEL are in the morning and the afternoon. It is important not to exceed the recommended dosage to ensure safety and effectiveness.

Pricing and Availability

XPEL is available for purchase at a competitive price of $29.99 for 20 servings. This makes it an affordable option for those looking to manage water retention without resorting to harsh pharmaceuticals.

The Science Behind XPEL

The formulation of XPEL is based on a thorough understanding of how certain vitamins, minerals, and herbal extracts can work together to promote diuresis while maintaining electrolyte balance. Here’s how each component contributes:

  • Vitamins and Minerals: Vitamins B6, potassium, magnesium, and calcium are essential for maintaining fluid balance and supporting metabolic processes. These nutrients help prevent the electrolyte imbalances often caused by conventional diuretics.
  • Herbal Extracts: The natural herbs in XPEL have been used for centuries in traditional medicine to treat water retention and support kidney health. Each herb plays a specific role in promoting diuresis and reducing bloating without the harsh side effects of pharmaceutical diuretics.

Effectiveness and User Experience

The effectiveness of XPEL has been well-documented, particularly among athletes and bodybuilders. The Generation Iron team, for example, reported impressive results when using XPEL in preparation for a bodybuilding competition. They noted that their physique appeared notably drier and more defined by show day, a testament to the product’s diuretic capabilities.

Safety and Side Effects

One of the major advantages of XPEL over traditional diuretics is its safety profile. While pharmaceutical diuretics can cause significant side effects such as dehydration, electrolyte imbalances, and kidney damage, XPEL’s all-natural formulation minimizes these risks. Users generally report fewer side effects, with many experiencing no adverse effects at all.



Aren’t Diuretics Dangerous?

Diuretics can sometimes have a negative connotation, but XPEL is made with all natural ingredients, designed to get you lean without the nasty side effects. However, it is always best to consult with a physician.

Can I Only Use Diuretics for Contest Prep?

While diuretics are great for contest prep, they can be used to cut weight for other sports, or look good for summer.

Can I Use Diuretics Year Round?

Staying lean and cutting water weight year round may not be the most effective way to stay healthy. Consult with your physician.


If you’re looking for a safe and natural way to manage water retention and reduce bloating, XPEL offers an effective solution. With its blend of vitamins, minerals, and herbal extracts, this supplement not only supports diuresis but also promotes overall well-being. Whether you’re prepping for a competition, seeking relief from menstrual symptoms, or simply wanting to look your best, XPEL is a reliable choice.

Always follow the recommended usage guidelines to ensure the best results and consult with a healthcare provider if you have any underlying health conditions or concerns. By choosing XPEL, you can enjoy the benefits of reduced water retention and bloating without the risks associated with traditional diuretics.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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

Dorian Yates Displays Legendary Back At 62 Years Old In Latest Update

Dorian Yates Instagram

Dorian Yates continues to have an insane back at 62 years old.

Dorian Yates quickly became known for his back on stage and it led to a legendary career. At 62 years old, the six-time Olympia champ remains in great shape and recently showed it off on social media.

Yates burst onto the scene thanks to his insane size in his back. Of course, his entire physique was massive and had the right conditioning to reach the pinnace of the sport. In 1991, Yates made his Olympia debut and was only topped by eight-time champion Lee Haney.

READ MORE: Dorian Yates Ab Exercises That Helped Win Six-Consecutive Olympia Titles

From 1992-1997, Yates did not lose a competition and racked up six-consecutive Olympia titles. Following his final victory on the biggest stage, Yates retired from bodybuilding after suffering different injuries. In retirement, Yates has maintained a shredded physique while sharing his wisdom in the gym.

dorian yates shoulder protection tips

Dorian Yates Maintains Insane Back

Dorian Yates was accompanied by his dog during a swim in the ocean. He spoke on the importance of spending time outside while showing off his shredded physique.

“Just spending time outdoors is a must I believe for everyone, especially grounding which allows you to connect yourself to the earth and receive negative ions that have an antioxidant effect on the body.”


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Dorian Yates Favorite Back Exercise: Barbell Rows

Barbell rows work on your upper and lower back, hips, and arms. They are a two-step move where you lift the barbell from the ground, angle your chest, so it is parallel to the ground, and then lift and lower the barbell in a series of reps. Barbell rows are sometimes called bent-over rows.



Dorian Yates has a style he’s found very effective when doing his barbell rows. In fact, he says he remembers sharing a style change with fellow bodybuilder and business mogul Paul Baxendale and watching it give him results.


Yates uses a reverse grip with hands spaced about 16 to 18 inches apart. He then ensures that he always pulls the barbell to his waist.

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Why the Hip Thrust on the Smith Machine Is Essential for Men Over 40

hip thrust Smith machine

The hip thrusts help men over 40 move better and reduce back pain. 

The hip thrust is a superior exercise that targets the lower body. Rows and deadlifts primarily engage the posterior chain muscles, while hip thrusts specifically concentrate on strengthening the lower back, hip joints, and glutes. This focused approach enhances the muscles and mechanics in these areas and significantly reduces injury risk. Moreover, it cultivates strength and power for rigorous workouts and everyday tasks.

This article explores the advantages of using the hip thrust Smith machine for bodybuilding. It highlights the benefits of this exercise, particularly for men over 40 looking to build muscle. The guide offers a detailed, step-by-step tutorial on performing the exercise correctly and effective alternatives to enhance mobility for this age group.

Why Performing the Hip Thrust Is Crucial for Men Over 40

The hip thrust is an isolation movement that works your glutes, lower back, hamstrings, quads, adductors, and hip joints. It also activates core muscles like the abs and obliques, which help with stability during the exercise.

This exercise can be done with a barbell on a bare floor or a bench. Moreover, resistance bands can help with more gains, improving tension in the targeted muscles. However, doing the hip thrust on a Smith machine provides support and stability, which can help older men who want to focus on the targeted muscles without the stress of balancing free weights.

The hip thrust on a Smith machine is also helpful because of the muscles it targets. Anybody over forty with a desk job can tell you how hip mobility and lower back pain can be an immense problem while training. Since this routine primarily works on your hips and glutes, it allows older men to move better and reduce hip and lower back tightness. Of course, it’ll help you run faster and jump higher for improved athletic prowess, too. 


The hip thrust on the Smith machine requires a flat bench and your preferred weights. For proper form, beginners should start with light weights. Below is a step-by-step guide highlighting how to do the hip thrust on a Smith machine.

  1. Place the flat bench perpendicular to the Smith machine and adjust the bar to the height that allows your hands to reach it when sitting on the floor.
  2. Load the bar with weight plates and add a bar pad. This will help ease discomfort when performing the exercise.
  3. Next, sit on the floor with your back against the bench. Ensure your feet are driven flat on the floor shoulder-width apart, and your knees are bent. This is your starting position.
  4. Brace your core and keep your back straight. Unhook the bar and carefully place it on your hips.
  5. Begin the hip thrust by driving through your heels. Slowly push the hips upwards and squeeze your glutes. At the peak of this movement, your body should form a straight line with your knees and shoulders.
  6. Slowly lower your hips back to the starting position, making it one rep.
  7. You can perform this movement for as many reps as you desire. When you finish the exercise, hook the bar back to the rack.


The hip thrust on a Smith machine is a strength training exercise that works your hips, glutes, core, and lower body muscles. It’s very effective for improving your hip-hinge technique and a foundation for other exercises, such as bent-over rows and deadlifts. Below are more benefits of performing this exercise.

Strengthens the Glutes & Hips

This exercise primarily targets the glutes, lower back, and hip extensions. This study shows that hip thrusts could better activate your glutes than back squats and split squats (1). Hip thrusts on a Smith machine build and strengthen these muscles and joints while recruiting other secondary muscles like the quads, hamstrings, adductors, and core. 

Activates Core Muscles

When done right, the hip thrust on a Smith machine places constant tension on and activates core muscles. Core muscles help with proper form and equal load distribution throughout the body. They also reduce the chance of injuries and improve body posture.

Better Joint Mobility & Movement 

Performing this exercise works the hip joints as much as the targeted muscles. Regularly doing the hip thrust on a Smith machine strengthens these joints and muscles, increasing the range of motion and making movement easier. This is crucial for men over 40 who want good movement and mobility. 

Carryover to Other Exercises

This exercise works similar muscles to squat exercises (2). It works the core and lower body muscles, improving your form and making it easy to transition to other exercises like deadlifts. 

Safer & Reduces Chances of Injuries

Doing the hip thrust on a Smith machine provides more stability and allows you to focus more on the targeted muscles, increasing your mind-muscle connection. The stability and support of the Smith machine will enable you to train your muscles effectively without worrying about hurting yourself during workout sessions. 

Alternatives to the Hip Thrust on the Smith Machine

The hip thrust on a Smith machine is an effective isolation exercise for building strength and muscles in your lower body. However, as effective as this exercise is, experts have advised integrating other workouts that build similar muscles to avoid a training plateau. Below is a list of exercises to get the most from your workout sessions.

Cable Pull-Through

Cable pull-throughs are excellent cable exercises that work similar muscles with the hip thrust on a Smith machine. This exercise stresses the glutes and hamstrings, which induces muscle hypertrophy. For men over 40, the cable machine also offers stability, allowing you to focus on the targeted muscles.

Hyperextension by Erin Stern

Hyperextensions are isolation movements that can be dangerous, but when executed well, they do the job effectively, targeting the lower back, glutes, and hamstrings. Hyperextension is a bodyweight exercise, but for more resistance, you can use weights plates, dumbbells, kettlebells, or resistance bands for more gains. The video above showcases two-time Figure Olympia champ Erin Stern performing them. 

Sumo Squat with a Kettlebell

Sumo squats using kettlebells are a weight training exercise that builds glutes, quads, hamstrings, and adductors. Using a wider stance for this exercise primarily focuses on the glutes. It also strengthens and builds the hip and knee joints, which help with better mobility for men over 40.

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  1. Williams, M. J., Gibson, N. V., Sorbie, G. G., Ugbolue, U. C., Brouner, J., & Easton, C. (2021). Activation of the Gluteus Maximus During Performance of the Back Squat, Split Squat, and Barbell Hip Thrust and the Relationship With Maximal Sprinting. Journal of strength and conditioning research, 35(1), 16–24. https://doi.org/10.1519/JSC.0000000000002651 
  2. Plotkin, D. L., Rodas, M. A., Vigotsky, A. D., McIntosh, M. C., Breeze, E., Ubrik, R., Robitzsch, C., Agyin-Birikorang, A., Mattingly, M. L., Michel, J. M., Kontos, N. J., Frugé, A. D., Wilburn, C. M., Weimar, W. H., Bashir, A., Beyers, R. J., Henselmans, M., Contreras, B. M., & Roberts, M. D. (2023). Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. bioRxiv : the preprint server for biology, 2023.06.21.545949. https://doi.org/10.1101/2023.06.21.545949

Powerlifter Matt Wenning On The Reason Bad Genetics Are Actually A Gift | The Mike O’Hearn Show

Matt Wenning explains why he is mostly grateful for not being born with “freaky genetics.” 

In a riveting episode of The Mike O’Hearn Show, Mike O’Hearn sits down with legendary powerlifter Matt Wenning, whose journey into the world of strength sports is nothing short of inspiring. They discuss the importance of long term goals in strength and fitness – and why being born with “bad genetics” can actually be a blessing for greater success.

Born and raised in Indiana, Matt’s early life was marked by adversity, including a life-changing accident at the age of six. Despite the challenges, he discovered weightlifting at the age of ten, a passion that would shape his future.

Matt Wenning’s Early Life and Education

Matt Wenning’s story is one of resilience and determination. After a severe car accident at the tender age of six, Matt faced a lengthy recovery process. However, this adversity only fueled his passion for strength training, which he discovered at the age of ten. This early interest in lifting weights not only propelled him towards athletic pursuits but also instilled in him a drive for higher education.

With a stellar academic record, Matt pursued degrees in Biomechanics and Exercise Science. These educational achievements laid the foundation for his illustrious career as a strength coach and mentor, where he has inspired countless individuals to pursue their fitness goals.

Navigating Fitness in Older Age

One of the key topics discussed in the podcast is the notion of aging and its impact on fitness. Mike O’Hearn asks Matt if he gets triggered when people talk about exercise, bodybuilding, and strength sports in the past tense, as if these activities are only for the young. Matt’s response is candid and passionate.

Matt admits that it does make him angry when people suggest that fitness is only for the young. He has dedicated his entire life to fitness and strength training, continuously learning, adapting, and growing. Matt considers his peak to be in his 40s, as it represents the culmination of three decades of training, experience, and adaptation.

When Matt sees middle-aged individuals online who can no longer maintain excellent strength or a great physique offering exercise advice, he questions their knowledge about fitness. According to Matt, maintaining strength and energy for fitness in your youth is easy. The real challenge lies in learning the proper techniques to sustain it over a lifetime. Those who burn out by their 30s or 40s are not the kind of people aspiring athletes or fitness enthusiasts should follow.

The Reality of Social Media Fitness

The conversation then shifts to the impact of social media on fitness culture. Matt expresses his concern and anger over modern social media trends promoting the idea of “becoming an icon or famous overnight.” He highlights the unrealistic expectations set by social media, where individuals believe they can achieve excellence overnight without acknowledging the years of hard work and dedication required.

Matt points out that for every overnight sensation like Sam Sulek, there are thousands of individuals working just as hard, if not harder, who will never gain the same attention. He emphasizes that the sudden fame many are chasing is often short-lived. Most people who gain internet fame are forgotten within a few years. Matt questions whether it is worth burning out by training too hard or resorting to drugs for fleeting fame.

The fundamental lesson fitness teaches, according to Matt, is the power of consistency over a long period. This principle is often twisted and skewed by the world of “social media fitness,” leading many down a dangerous path.

Intelligent Training and Longevity

Matt also shares his philosophy on intelligent training. He believes that the gym is about doing the least amount of work while still making progress. He questions the logic of doing ten reps if growth stops after seven or continuing to max out if it no longer brings improvement. This approach, he warns, is a recipe for long-term damage.

From a scientific standpoint, Matt explains that there is a point where more weight or more reps do not contribute to strength or muscular development. Understanding this threshold is crucial for anyone serious about long-term fitness.

Matt also reflects on his own journey, stating that he is almost glad he wasn’t a genetic freak. This lack of genetic advantage taught him the discipline required for consistent training and growth. It also provided him with a better long-term perspective on his talents and abilities.

The Importance of Connective Tissue

Towards the end of the podcast, Matt shifts the focus to an often-overlooked aspect of strength training: the importance of strengthening connective tissue. While most people concentrate on building muscle, Matt highlights that connective tissue is crucial for strength and training ability, especially as we age.

Matt recounts the moment he discovered a training method involving high reps and high volume—20 reps per set. This technique, often discussed in Russian fitness essays, aims to build strength in connective tissue. Upon incorporating this method, Matt noticed significant improvements in his lifting ability, describing it as being able to lift weights “like a toy.”

Wrap Up

The Mike O’Hearn Show‘s episode with Matt Wenning is a treasure trove of insights and wisdom from a seasoned powerlifter and strength coach. Matt’s journey, philosophies on intelligent training, and views on the impact of social media on fitness provide valuable lessons for anyone interested in strength sports.

His emphasis on consistency, proper technique, and the importance of connective tissue serves as a reminder that fitness is a lifelong journey, not a destination. Whether you’re a seasoned athlete or just starting, Matt Wenning’s experiences and advice offer a guiding light towards achieving long-term success in fitness.

You can watch the full episode above! And don’t forget to check back every week for new episodes on the Generation Iron Fitness Network or wherever podcasts are downloaded!

Arnold Schwarzenegger Reveals How Using “Antagonist Supersets” Can Help Build Muscle In Short Amount Of Time

Muscle Building
Arnold Schwarzenegger Instagram (@schwarzenegger)

Arnold Schwarzenegger shares how the time of a workout does not impact muscle growth directly.

If there is anyone to listen to about how to grow muscle in the gym, it is legendary bodybuilder Arnold SchwarzeneggerOne of the best to ever do it, Arnold continues to connect with fans using his newsletter, Arnold’s Pump ClubRecently, he shared research that proves shorter worouts might be as effective as longer ones.

“Just because your workouts are shorter doesn’t mean you can’t build as much muscle or strength as someone with more time to train.”

Schwarzenegger used a study from ResearchGate in his latest passage. It proved that super-setting exercises can lead to muscle growth and has weightlifters spending “36% less time in the gym.”

READ MORE: Arnold Shares Why Preacher Curls Are Most Effective For Muscle Growth

This is accomplished using antagonists supersets. This method has gym goers training opposing muscles back-to-back with no rest between exercises followed by a longer break between sets.

arnold schwarzenegger plant based protein
Arnold Schwarzenegger Instagram

Arnold Schwarzenegger Talks Supersets

The study followed two groups that trained in different ways. The first group performed straight sets with two minutes of rest after each while the other did one exercise with a 20-second break followed by working the opposite muscle. Each group trained twice a week for eight weeks.

In the end, the muscle growth was similar for each group but one spent far less time in the gym.

“At the end of the study, both groups built a similar amount of muscle, strength, and muscular endurance — even though the superset group trained for 44 minutes per day, while the straight-set group was in the gym for 70 minutes.”

Arnold Schwarzenegger continues to say that antagonist supersets will be more effective than super setting other exercises together. This will lead to more fatigue during workouts but a shorter time in the gym.

“It’s important to highlight that the method of supersetting matters. Pairing other exercises together is unlikely to be as effective as antagonist muscles. And if you’re going to superset, be aware that your workouts will feel more challenging and fatiguing because of the shorter rest times.”

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Shaun Clarida’s High Intensity Back Day

The 212 Olympian’s mass-gaining back workout

It is no secret that Shaun Clarida has a show stopping back, it is part of the reason he holds multiple Mr. Olympia titles in the 212 division. However, it is not all just genetics! Shaun Clarida’s back day workout routine involves the utmost intensity, and he truly gives it his all to pack on some serious muscle mass and craft that thick v-taper, accompanied by some mountainous biceps.

With the Mr. Olympia just a few months away, let’s dissect Shaun Clarida’s mass-building back day.

What is the 212 Division in Bodybuilding?

The 212 division is for those who may not be the tallest, and therefore do not step on stage as heavy as someone in the Men’s Open or Classic Physique divisions. When 212 was founded, the height limit was 5’5”, but now the only requirement is the competitors have to weigh under 212 pounds.

Who is Shaun Clarida?

Shaun Clarida

Nicknamed “The Giant Killer”, for his ability to hold his own and win against bodybuilders much larger than him, Shaun Clarida is a 212 Mr. Olympia champion, after winning in 2020 and 2022. Though he was not always a bodybuilding champ, he was actually bullied in his early years due to his size, but his interest in athletics eventually led him to bodybuilding, and he finally earned his IFBB pro card at the National Bodybuilding Championships in 2012. Now, he is an IFBB pro with multiple Olympia wins. 

Shaun Clarida’s Back Day

It is very evident that Shaun Clarida has a great back with thickness and width that are unmatched, and biceps that peak like no other. So, let’s take a look at what Shaun Clarida’s back and bicep workouts look like! 

Lat Pulldowns With Mag Grip Attachment

The first exercise on Shaun Clarida’s back day agenda are lat pulldowns, with a wide Mag Grip attachment. The Mag Grip attachment is a wide, supinated grip where the wrists face each other, and gives the lats a different type of stretch. He does a couple sets on there to get the blood pumping, with the last one going to muscular failure, before moving onto the next exercise.

Single arm Plate Loaded High to Low Row

Shaun Clarida Back workout

Shaun Clarida’s next back day exercise is the high to low row machine. The high to low row involves a vertical grip, where the lifter is pulling from a high position (where the arm is almost fully extended) to a low position (where the elbow is tucked up against the waist). It works on thickness and width of the lats, and the unilateral training style that Shaun uses allows him to make sure there are no muscular imbalances. The last set he does, goes to failure, and he trains bilaterally (both arms at the same time).

Plate Loaded Low Row

The next exercise in Shaun Clarida’s back day is a plate loaded low row. It has chest support as well, and can be done seated, but Shaun does it standing, almost like a dumbbell row. Again, he trains unilaterally on this exercise. 

Chest Supported T-Bar Row

Moving on, Shaun Clarida’s back day calls for the chest supported t-bar row, with a wider grip. This hits the mid back, and really helps to add some serious thickness to his back!

Classic T-Bar Row

shaun clarida back day

After the chest supported t-bar row, Shaun Clarida’s back day includes the classic t-bar row, where he is pulling from the floor. He uses 25 pound plates to get a better range of motion, and really stretch out the muscles in his back.

Cable Pullovers

From there, Shaun Clarida’s back day goes into cable pullovers, with the rope attachment. This gives a great stretch and allows for an even greater squeeze in the lats. He also throws in some posing in between sets here to show off the pump.

How Much Weight to Use

While the reps are not specified in Shaun Clarida’s back day video, he is hitting between 8 and 12 reps on each set, which is where you want to be to grow. So, you should be starting with a weight you can confidently hit is key to maximizing optimal growth. However, you must use a heavy enough load to push yourself to stimulate muscle growth. The weight should be heavy enough to barely get you in the rep range for each set while still being able to use good form.


Too often do bodybuilders forget to stretch, which should really be done before and after each workout. You do not want the muscle to cramp up!


MUTANT GEAAR is one of the better amino acid supplements on the market. Not only do they contain all 9 essential amino acids that your body can’t produce on its own, but they also have arginine, which is critical to include to optimize muscle-building and recovery which is great because of how it plays an important role in the metabolism of an organism.

You may have noticed that during Shaun Clarida’s back day, he was drinking MUTANT GEAAR, but what is that? Well, MUTANT GEAAR is an intra workout BCAA, but it is no ordinary BCAA supplement. MUTANT GEAAR is a superior amino acid product on the market, designed to really give you the best results. It includes literally everything you need in an amino acid supplement

Shaun Clarida Mutant GEAAR

MUTANT GEAAR has the 9 essential amino acids, plus arginine and 4g of leucine, designed to pack massive amounts of muscle on your frame — with no synthetic colors or flavors. 

According to science, there are 10 key amino acids you need to maximize your muscle-building potential and optimal recovery between workouts — the 9 essential amino acids and arginine, and MUTANT GEAAR contains all of them. There are not many other EAAs out there containing arginine, a continually essential amino acid (CEAA) needed for recovery and muscle growth. L-arginine plays important roles in the metabolism of an organism. It is the precursor for the synthesis of proteins and other molecules of great biological importance such as: nitric oxide, ornithine, polyamines, agmatine, proline, glutamate, creatine, dimethylarginine, and urea. With that being said, the 300mg of arginine in this EAA will increase nitric oxide production, enhancing blood flow. This improved circulation will help you lift more weight.


MUTANT GEAAR also has 7 grams of BCAAs (branch-chain amino acids) to support muscle growth and reduce muscle fatigue and soreness, perfect to keep you going when you are following Shaun Clarida’s back day. It is also packed with natural electrolytes to optimize recovery. 

Another thing worth noting is that MUTANT GEAAR doesn’t have any binders or fillers and is 100% instantized for maximum solubility. It also contains BioPerine® to enhance nutrition absorption to your muscles by 25%.  MUTANT GEAAR is drug tested by informed choice for over 200 banned substances and contains no synthetic colors or flavors, proprietary blends, and it’s tasty. You can find it in 4 mouthwatering flavors: Blue Raspberry, Tiger’s Blood, Sweet Iced Tea, and Rocket Pop Classic. 

All of the amino acids in MUTANT GEAAR are 100% plant-based, derived from fermented root vegetables, and contain no artificial flavors, colors, or dyes. 

The Best Protein Supplement for Recovery

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

When it comes to recovering from a workout as intense as Shaun Clarida’s back day, a good protein powder goes hand in hand with the BCAAs, and that being said MUTANT unsurprisingly delivers a quality product here to help you out. They designed it after real bodybuilding meals to deliver quality macros and gains.

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

Check out the full review for FLEX FOOD here!

Shaun Clarida Back Day Wrap Up

shaun clarida back

Overall, the Mr. Olympia is right around the corner, and Shaun Clarida is a top contender for the 212 spot. After seeing this Shaun Clarida back day, do you think he will be taking home his third title? 

Let us know! Follow Generation Iron on Facebook, Twitter, and Instagram for more bodybuilding workouts from the greats!


The Ultimate Creatine for Your Gains

When it comes to your workout protocols, creatine is one supplement that many lifters for some reason are skeptical of. There are claims of going bald, horrible bloating or gut issues, and other side effects typically attributed to anabolic steroid usage. However, creatine is one of the most researched and scientifically proven supplements available, and it is actually very beneficial to your recovery and overall progression.

Let’s dive into what creatine does and which one we recommend. 

Creatine Overview

What is it? Creatine is an amino acid that is located mostly in your body’s muscles and even in the brain. You can get creatine through your diet, as it is found primarily in seafood and red meat, but in all honesty it will be at levels far below those found in synthetically made creatine supplements. The human body’s liver, pancreas and kidneys also can make about 1 gram of creatine per day.

Your body even stores creatine as phosphocreatine primarily in your muscles, where it’s used for energy. As a result, people take creatine orally to improve athletic performance and increase muscle mass.

Creatine Supplements 

As stated above, creatine supplements sometimes have a negative stigma surrounding them. People say that creatine will cause issues like hair loss, but no study has reported such side effects. Some have even reported hypogonadism, but creatine does not have an effect on testosterone at all. There are so many benefits to utilizing these supplements, that it is something to seriously consider in your supplement stack. 

Benefits may include: 

  • Strength, muscle size and performance. Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance. Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.
  • Injury prevention. Oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons and nerves.
  • Sarcopenia and bone health. Creatine supplementation might help counteract age-related declines in skeletal muscle and bone mineral density.

With so many of these creatine supplements on the market, it may be hard to decide which one to pick up on your next trip to your local vitamin shop. Let us help you out and introduce you to one of our favorites.


Mutant has two different massive creatine products on the market, the first one is MUTANT CreaKONG. This is the ultimate product for muscle recovery. It is an advanced creatine accelerator that uses 3 of the most easily absorbed forms of creatine.

Next is MUTANT CreaKONG CX8 which is a step up from the regular CreaKONG, and contains a lot more than just creatine in it, but is absolutely optimal for a recovery product. It uses the tri blend of creatine, then also includes branched chain amino acids and a unique CSA. Let’s dive into the specifics of this advanced product.

MUTANT CreaKONG Ingredients

TOP 3 CREATINES that help build muscle, strength, size and power! Creatine is the #1 muscle building supplement of all time. Mutant Creakong combines the top 3 Creatines from the leading Creatine sources!

Beginning with the ingredients, MUTANT CreaKONG is an advanced creatine supplement that has been formulated to maximize your gains! Each serving contains three of the most cutting-edge forms of creatine commercially available and has been lab tested to ensure 100% purity in every bottle.

Now, on the other hand, there is MUTANT CreaKONG CX8. While most creatine supplements contain 5,000mg of just the monohydrate version of the supplement, CreaKONG is far more advanced. CreaKONG contains three different types of creatine: Creatine monohydrate, creatine malate, and creatine-magnesium Chelate, totaling up 4,000mg. 

It is also worth mentioning that the total amount of creatine on the label for CreaKONG CX8 is 4g (4,000mg), and the effective dose is typically 5g. While this may be a turn off to some as it appears underdosed, CreaKONG CX is engineered to boost creatine in other ways, such as through the CSA. This is not all though.

There also is a BCAA- Amino Blend in CreaKONG. The blend is made of taurine, instantized BCAA powder and a 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine, totaling up 2,350mg. 

Finally, there is a CSA (creatine synthesis aminos), which is made of glycine, L-arginine, and L-methionine, totaling 1,650mg. Like a supercharger forcing air into a car engine, it ramps up your body’s ability to synthesize creatine. This is product unique and separates it from regular CREAKONG.

Both CreaKONG and CreaKONG CX8 combine some of the best ingredients for muscle recovery, and every lifter should know that recovery is the most important part of making gains. What you put in your body to help the muscles repair, that is really where you see the most growth. That being said, there are also no carbs, sugars, or filler products, so you will not be sacrificing your nutrition progress. 

MUTANT CreaKONG Prices and Flavors

Price is definitely a huge thing to take into consideration when buying your supplements. CreaKONG is a relatively inexpensive option, as it goes for $39.99 for 30 servings. That is 30 servings of a tri-blend of creatine. It is also an unflavored formula, so you can stack with other supplements.

On the other hand, MUTANT CreaKONG CX8 provides a BCAA supplement and a creatine supplement, all for the price of just $34.99 for a container of 30 servings. Buying your BCAAs and creatine products separately can be somewhat pricey, which is another bonus of CreaKONG CX8, as it puts both of these two into one container!

CREAKONG CX8 is an advanced creatine accelerator that uses 3 of the most easily absorbed forms of creatine + BCAAs + a unique CSM!

Now, you may be wondering what it tastes like as sometimes supplement blends can be gross. However, CreaKONG is unflavored, so you can mix it with anything. Put it in your pre-workout or protein shake, or just mix it with water. It has no taste!

Our Verdict on CreaKONG

A true review would not be complete if we did not try the products ourselves, and this is definitely a product that we had no trouble in testing out. Let’s get the bad stuff out of the way, although there isn’t much to discuss, the only thing we found is that you have to mix it fairly well. If you are putting it in a glass, just be sure to stir it well, and if you are using a shaker cup, just shake it up well. 

Onto the positive stuff, CreaKONG and CreaKONG CX8 both have their perks. For starters, the fact that they are unflavored was a plus for us, as we enjoy putting them right in our post workout protein shakes for the absolute ultimate recovery. In terms of physical benefits, we did notice some strength increases in the gym after a short amount of time using it. 

We also noticed some added size, which is something to be happy about. The best part about this, is we did not experience any bloating or gut issues with either of these products.

Overall, our verdict is certainly in CreaKONG’s favor. You really cannot beat the value for either of them. CreaKONG has a tri-blend of creatine, which is awesome. Then MUTANT CreaKONG CX8 combines two of the best recovery supplements into one, for a pretty good price. Then, you get all of the benefits of both those supplements (creatine and amino acids) to really help your muscles repair. 


All in all, creatine is definitely something to take into consideration on your next supplement run. There are so many benefits of creatine for your recovery, and overall your overall progression in the gym. With so many supplements of this nature on the market to choose from, MUTANT stands out with its products that combine different creatine, and even amino acids with creatine for maximum recovery. 

Will you be trying CreaKONG or CreaKONG CX8?


Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021, February 8). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. Retrieved March 13, 2023, from (Source)

Mayo Foundation for Medical Education and Research. (2021, February 9). Creatine. Mayo Clinic. Retrieved March 13, 2023, from (Source)

Ryan Garcia Suspended One Year, Decision vs. Devin Haney Ruled No Contest

Ryan Garcia Instagram

Ryan Garcia will be suspended one year and will forfeit $1 million.

Ryan Garcia has been suspended for one year following a positive drug test ahead of his match against Devin Haney. According to Mike Coppinger, the boxing star will be forced to sit out one year and forfeit $1 million in earnings.

Garcia tested positive for Ostarine and 19-Norandrosterone Metabolite the day before he stepped in the ring with Haney. This is a banned substance that is derived from nandrolone. On May 7, Garcia was cleared for one banned substance but later results revealed that he still tested positive for Ostarine.

Garcia defeated Haney by majority decision back in April but was unable to secure his title due to a positive drug test and missing weight. This was Haney’s first loss of his career but the no contest ruling moves his record back to 31-0.


Ryan Garcia Instagram

Is Ryan Garcia Retiring From Boxing?

Ryan Garcia has been active on social media over the course of this process. On Wednesday night, he shared a post on X claiming that he is retiring from boxing.

After the announcement was made, Garcia went back on social media to share his reaction and claims that he still never took any PED.

Devin Haney also took to social media to comment on the news:

It will be interesting to see if Ryan Garcia follows up on his comment about retirement. He also called for Dana White to reach out about an opportunity in the UFC. Only time will tell what the next move is for Garcia but it will not be in the boxing ring for one year.

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

Nick Walker Talks Negative Comments: “I Let Them Get To Me, I’m In A Much Better Spot Now”

Nick Walker Instagram

Nick Walker is back on track after an initial wave of negative comments.

Nick Walker has heard the criticisms surrounding his latest performance and his physique. Recently, in a post on social media, Walker addressed his mindset and how it has changed.

Walker was victorious during the New York Pro, which was his second career win during this event. He is now qualified for the Olympia and plans to bring his best package yet. All eyes will be on Nick Walker as he prepares for the 2024 Olympia. He believe that he would have been a contender in 2023 but suffered a hamstring injury that kept him off stage.

READ MORE: Jay Cutler Talks Walker’s Olympia Hopes

In 2022, Walker finished third at the Olympia. He was considered one of the best in Men’s Open but has received criticism following his performance at the NY Pro, despite the victory.

““This wasn’t his best look”
“He’s been more conditioned”
“This was an underwhelming look for Nick”
“ this Olympia is going to be hard for him”

For a minute these comments bothered me, I did let them get to me. Than I decided to start looking at the glass half full, if ya think this wasn’t my best, that’s fine, I STILL came out on top.”

Walker continued to discuss his mindset as he preps for the biggest show of the year.

Nick Walker Instagram

Nick Walker Addresses Criticisms

Walker has a chance to prove all doubters wrong with a strong summer of work. That is the plan now after he cleared his head and was able to put these comments behind him.

“Now I feel I am personally in a much better spot now then I was prior mentally and physically, closer to @mattjansen8 so we leave no stones unturned, better atmosphere all around, clear head.

Basically 16 weeks until Olympia, I’ve been counted out of every single one of them, all I can say is GAME ON”

The 2024 Olympia is a few months away and Nick Walker will begin to hit his prep. He is as determined as ever following criticisms entering the biggest show in the sport.

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