Larry Wheels will have a shot at earning his pro card during the Amateur Olympia!
Larry Wheelshas been training to compete on the bodybuilding stage. Back in March, the fitness star shared his plans to become part of the Classic Physique division. He began tailoring his physique to match that of a bodybuilder and found success over the weekend. Wheels competed in the 2023 NCPC Ultimate Warriors and won overall Classic Physique.
Wheels burst onto the scene because of his insane size and feats of strength in powerlifting, pulling absolutely insane deadlifts, some historic squats, and bench pressing ridiculous amounts of weight. During his career, Larry Wheels has also dabbled in bodybuilding and arm wrestling. In 2018, Wheels made his bodybuilding debut by competing in the NPC Gold Coast Muscle Classic, where he won gold.
Wheels had to get his bodyweight down to compete in Classic Physique, shedding some body fat and putting on a great amount of muscle mass. He has not backed down from challenges in the past and did not this year either. Wheels began his journey with a bodyweight around 270 and was able to cut down to 230.5 to be able to compete. After sharing the news of his victory, Wheels explained that he will take the stage again soon.
Larry Wheels plans to compete on Nov. 1 during the Amateur Olympia. The competition will take place in Orlando one day before the 2023 Mr. Olympia begins. This will give Wheels a chance to take the next step. He will earn his Pro Card if he is able to finish in the top three in the Classic Physique division.
@larrywheels Instagram
Larry Wheels Wins NPC Bodybuilding Show
Larry Wheels took to Instagram on Sunday morning to share the news of his victory and his future plans.
“Won classic physique overall! Weighed in at 230.5 cut from 270. Now going to Olympia amateur Wednesday for a shot at pro card!”
The journey has not been completely smooth for Wheels. He was diagnosed with Rhabdo during his prep and this put his kidneys at risk. Wheels worked to recover and was able to get back in the gym to prepare for his bodybuilding venture.
Larry Wheels has trained with the likes of William Bonac and Breon Ansley to tailor his bodybuilding poses, and Wheels can pose pretty well, demonstrating excellent core control with his vacuum poses and embodying the idea of classic physique. He has also hit workouts with strongman Eddie Hall. Wheels continues to be an elite fitness star and is on his way to reaching a new level in his career.
Wrap Up
Overall, Larry Wheels has his hand in just about every aspect of the fitness industry you can imagine, from bodybuilding and strength sports to arm wrestling. Now, he has a shot to win his IFBB pro card, and if he does that, we could see him in some bigger shows.
Do you think Larry Wheels will go pro in Classic Physique?
Here is a breakdown and predictions for the Men’s 212 division at the 2023 Olympia.
The biggest bodybuilding show around is finally here, the 2023 Mr. Olympia contest. Back in Orlando Florida from November 2nd through the 5th. Over the last couple of days, we’ve previewed and highlighted top competitors in the Men’s Open and Classic Physique divisions, as those divisions showcase a lot of talent such as Hadi Choopan and Chris Bumstead. Today, we will take a look at the Men’s 212 lineup before the Super Bowl of bodybuilding begins.
This year, you’ll see some past champions on stage, which include the reigning champ Shaun Clarida, the 2019 champ and another top pick, Kamal Elgargni, as well as Hidetada Yamagishi, amongst other competitors. Fortunately for them and other competitors, the previous Men’s 212 champ, Derek Lunsford, won’t compete in the Men’s 212 class again this year. Instead, he is giving the Men’s open title another shot, after receiving the special invitation to compete last year and placing second. And Ronnie Coleman believes that Lunsford has a shot at winning the Mr. Olympia title one day, maybe even this year.
Now, let’s examine the Men’s 212 roster and predict this weekend’s outcome.
What is the Men’s 212 Division?
The Men’s 212 bodybuilders are the next biggest division besides the Men’s Open. The men in this category hold more muscle mass than the Classic Physique contenders but are not quite as big as the Men’s Open competitors, and they are generally shorter. The Men’s 212 bodybuilding division was originally started as the Men’s 202 class, but eventually was increased as the sport of bodybuilding evolved.
The 212 division was introduced in 2008 to allow some big but shorter competitors to compete with others with similar builds. Since many athletes were coming in between 205-210 lbs, it switched to 212 in 2011 to give competitors more wiggle room with their weight. It’s very similar to the Men’s Open division, but of course, as the name suggests, competitors have a weight cap of 212 pounds.
Competitors to Look Out For
There are plenty of talented athletes that will be competing in the 212 Olympia this year, so we have picked out five of them to look out for.
It’s hard not to put the 2020 and 2022 champ, Shaun Clarida, at the top of the list. Considering Derek Lunsford won’t be competing in the Men’s 212 division again this year, Clarida was the last Men’s 212 winner in the lineup, and he is favored again this year. Over the last few months we have seen some great workouts from Shaun Clarida in preparation for this year’s Olympia competition, as well as learned about some key supplements and diet regimens. It is clear that he is coming to win.
Kerrith Bajjo is definitely a 212 competitor to watch out for when heading into the biggest bodybuilding show of the year. He is massive, shredded, and with competitors like Kamal Egargni not competing, there is room for Kerrith to move up in the rankings for this division.
After coming in second place last year to Shaun Clarida, it goes without a doubt that Angel Calderon Frias is returning to this 212 Olympia with winning in mind. Though it was unclear last year if he was competing in Men’s open or Men’s 212, he went with 212 and came in second place. Now, he is qualified again, and it is looking like Frias will be coming for the 212 title, looking to dethrone Clarida.
A former competitor in the Classic Physique division, Keone Pearson made the move to 212 after deciding it fit his body type a bit more. He is not the tallest on the stage, but packs on a great amount of muscle mass, making the 212 division the way to go. Keone shows off some great proportions, as well as an incredibly small waist, which makes his other features like his lats look ten times bigger than they are. He also demonstrates incredible core control, pulling in his abs for a vacuum like no other. Keone Pearson is definitely a 212 competitor to keep an eye on this time around.
The last of our top five competitors to lookout for in the 212 division is Felipe Fierro. Keeping his physique mostly out of the spotlight from social media, Felipe is known for excellent conditioning and could seriously be a threat to other competitors. Felipe also has a great set of legs that could win a show on their own.
Full List of Qualified 212 Athletes
Now, the above names are our top picks for athletes to look out for, but those are not the only competitors. Below is a full list of qualified athletes to compete in the 212 Division at the 2023 Mr. Olympia, but keep in mind that qualified does not mean they will definitely be there.
Now, when it comes to how the 212 Mr. Olympia is judged, it is much like the Men’s Open. When people hear the word “bodybuilding,” their minds automatically divert to and think of the Men’s Open Division, which is composed of the largest and most conditioned athletes. Athletes in that division want to be the biggest and leanest that they can. On the other hand, the 212 division is separate from the Open, but judged fairly similarly. In this division, the athletes are to come in with great muscle mass and shreds, but must weigh less than 212 pounds to compete. However, the criteria and poses are the same as the Men’s Open Bodybuilding division.
Olympia Wrap Up
Overall, the 212 Mr. Olympia is a stacked class with some great talent that will certainly make for an interesting show. Do you think that Shaun Clarida will be taking home a third 212 Mr. Olympia title, or will there be a new winner?
The biography, life, and accomplishments of Hadi Choopan
The 2023 Mr. Olympia contest is right around the corner, and there is a lot of competition stacked up for the upcoming show. Hadi Choopan is back, and coming for another win after dethroning the reigning champ, Big Ramy at the 2022 Olympia.
Hadi Choopan has gone through trials and tribulations to get where he is at, so let’s dive in to all of the things leading him to where he is today. Below is a complete breakdown of Hadi Choopan’s profile, stats, biography, training and diet regimens.
Full Name: Hadi Choopan (Men’s Open Bodybuilder)
Weight
Height
Date Of Birth
200-220lbs
5’7″
09/26/1987
Division
Era
Nationality
Men’s Bodybuilding
2020
Iranian
Biography
The backstory of Hadi Choopan begins in September of 1987, where he was born in Sepidan County, Fars Province, located in southern Iran. His family was very poor, making him a another product of the financially struggling region they were in. These poor conditions resulted in Hadi having to work at an early age. He would peddle goods alongside working in construction.
Even though he was always working, Choopan still managed to develop an interest in bodybuilding which started in the year 2000, at the age of 13. Hadi began mocking poses of other famous bodybuilders, in front of his family. However at first he was rather undersized, which resulted in jokes and push back from his friends and family.
Hadi Choopan was eventually able to gain some quality size. His first bodybuilding coach was Jamshid Owji, in 2002. Back then, Jamshid only allowed Hadi to lift 5kg weights, due to his small size. Even though the weights were light, Hadi was still putting on muscle mass.
Hadi’s Bodybuilding Career
In only three years of pursuing professional bodybuilding, Hadi Choopan earned a third place in a national competition. Additionally, he won first place in competitions in his native Providence Of Fars. Then in 2005 he won his first national title. This is where people started to take notice of Hadi.
Hadi would stop training with Jamshid Owji in 2008 and spend a few years without a trainer. Even with no trainer, he still managed to win more national titles. One of them was a silver medal at the WBPF World Bodybuilding Championships. Hadi went without a trainer until 2013. However at this point he began training with Ali Ne’mati. Once the two started working together, Hadi’s career as a bodybuilder began to take off.
Hadi Choopan won first place in 2013 at the WBPF Asia Championships. A good start to his professional run. He would return to compete at the WBPF World Bodybuilding Championships, winning gold three years in a row, from 2013 through 2015. He was successful, but only competed in these competitions during those years.
In 2017, Choopan would stop training with Ne’mati and he would go on to train with the one of the best known trainers in the world, Hany Rambod. Hany is a renowned bodybuilding coach, being the guiding force behind other Olympians such as Derek Lunsford, and the king of Classic Physique, the 4x champ, Chris Bumstead. The duo made even bigger jumps in Hadi’s career. He made his first showing under Rambod at the 2017 Mr. Olympia Amateur, where he managed to securer a gold medal.
Hadi Choopan competed three more times that year. He earned silver medals across the board. One of those being the 2017 Asia Grand Prix to multiple-time 212 Olympia champ Flex Lewis. Many in attendance saw this as controversial, saying it appeared that Choopan had a bigger and better physique than Lewis. However, it was at this point, that “The Persian Wolf” would be known worldwide in the bodybuilding community.
Choopan would unfortunately be met with issues receiving a U.S. Visa, to compete in the big shows stateside. This ruled him out of a few competitions over the years, including the Arnold Classic, and Mr. Olympia in 2018. Thankfully, was able to get the issues resolved for 2019.
Hadi Choopan Competition History
(2003-2011): 15 Provincial Gold Medals (Fars and Tehran provinces) 2008: Babol National Tournament – 3rd, Saari National Tournament – 2nd 2009: Saari National Tournament – 2nd, Rasht National Tournament – 2nd 2010: Saari National Tournament – 1st 2011: Mashhad National Tournament – 1st 2012: WBPF World Bodybuilding Championships – Silver Medal 2013: WBPF Asia Championships – Gold Medal/Overall, WBPF World Bodybuilding Championships – Gold Medal 2014: WBPF World Bodybuilding Championships – Gold Medal 2015: WBPF World Bodybuilding Championships – Gold Medal
2017: Mr. Olympia Amateur – Gold Medal/Overall, IFBB Sheru Classic Pro – Silver Medal, Asia Grand Prix – Silver Medal, San Marino Pro – Silver Medal 2018: Dubai Expo – Silver Medal, IFBB Portugal Pro – 1st, Asia Grand Prix – Gold Medal 2019: IFBB Vancouver Pro – Gold Medal, Mr. Olympia – 3rd 2020: Mr. Olympia – 4th 2021: Mr. Olympia – 3rd 2022: Mr. Olympia – 1st
Training
Hadi Choopan uses a combination of strength training and hypertrophy training to get the best results. Typically, Hadi will spend one day a week, lifting heavy weights to focus on strength. Then he will then spend another day working for the same muscle groups focusing on volume.
Let’s take a look at an example of Hadi’s workouts and how the strength and hypertrophy aspect:
Chest Workout – Strength
Incline Bench Press: 5 sets x 5 reps Flat Smith-Machine Chest Press : 5 sets x 5 reps Incline Dumbbell Press: 3 sets x 5-8 reps Weighted Dips: 3 sets x 6-8 reps Heavy Cable Flys: 3 sets x 4-6 reps
Chest Workout – Hypertrophy
Incline Dumbbell Press: 3 sets x 10-12 reps Flat Barbell Bench Press: 5 sets x 8-12 reps Incline Flys: 4 sets x10-12 reps Dips: 4 sets x 10-12 reps Dumbbell Pullovers: 4 sets x 10-12 reps Push-Ups (superset, with cable flys): 4 sets x 12 reps Flat Bench Dumbbell Flys (lightweight, finisher): 5 sets 10-12 reps (drop set last set)
Cardio
Hadi is known for his razor-sharp conditioning, so you’d assume that he is hitting the cardio hard. However, as far as cardio training is concerned, Choopan does not individually train cardio. Instead, when he does hypertrophy training, Hadi will only take 30 seconds to a minute between sets. He says this allows for his heart rate to stay up, improving his cardio, and burning fat. He is known to do two or three High-Intensity Training sessions a week, leading up to competitions. Other than that, there is no unique cardio routine he follows.
Hadi Choopan’s Nutrition
Hadi is a believer that diet is the most important aspect in crafting the physique you want. He focuses his diet around his desire to grow lean muscle. A lot of what Hadi eats consists of brown rice, avocados, and skinless chicken breast for the majority of the year. This helps him stay lean year round and ease into his contest prep.
Hadi Choopan also uses a variety of supplements alongside his strict diet. Here are some of his main supplements:
Hadi Choopan is someone who came from virtually nothing, but managed to make it work. He worked hard throughout his early years to grow and make a name for himself and have an impact on the sport of bodybuilding. Struggling to get a Visa and not being able to compete at some of the biggest shows in the world, Hadi was almost at a disadvantage in his IFBB career. However, through years and years of hard work, blood, sweat, and tears, Hadi Choopan was crowned the 2022 Mr. Olympia.
Do you think Hadi has a chance of winning another Olympia this year? Or will he be dethroned?
A basic and effective form of training, the pyramid training can build serious strength.
With so many forms of training out there, it can be hard to tell which ones will work, but with pyramid training, you can’t go wrong. Too often do we stick with what we know. We can’t fault ourselves for that. Comfort is a luxury and in a sport like bodybuilding, powerlifting, or Strongman where we are constantly uncomfortable, why not allow ourselves that comfort we desperately seek? In this post, we will detail pyramid training and how it can help you build strength, grow muscle and remain engaged in your workout routine.
Let’s take a look at pyramid training and see what this is all about. From what it is to the benefits of it, we’ll give you an example of what a good plan will look like, plus some alternatives if you want to shake things up and really provide the best for your gains.
What Is Pyramid Training?
Pyramid training is a slower, more steady form of training resulting in changes to intensity and repetitions throughout your entire workout. With the amount of weight and number of sets either increasing or decreasing, the point of this is to create more tension for your muscles to cause an overload so they have to grow. The interval-style of training keeps things interesting and your workouts engaging while also working for better muscle building, fat loss, and even some conditioning as you keep yourself operating at a high level (1).
Benefits Of Pyramid Training
What pyramid training can do is greatly affect your muscle building gains by creating that tension and overload giving your muscles no choice but to grow (2). With the right approach to training, you are well on your way to seeing those gains you want most in the most efficient way possible. Benefits of pyramid training include:
Build muscle and strength: Working with weight and adding that tension and overload can push your muscles to fatigue thus leading them to grow.
Increase volume: With working on your set range, you allow yourself to add in more reps than with a traditional standard workout set.
Work towards muscular failure: Providing this overload to your muscles will fatigue them faster and allow for only the best once recovery takes over.
Warm-up sets included: You can incorporate your warm-up sets into this plan so you get a good warm-up while also having already started your workout.
Engaging form of training: This is an interesting and engaging form of training to keep you working harder and having fun with your workout.
Alternate Form Of Pyramid Training: Reverse Pyramids
Similar to the traditional pyramid style of training, all the reverse pyramid does is flip the conventional method upside down (3). So, instead of starting with the lightest weight at the highest rep, flip it, and start with the heavier weight at the lowest rep. A unique reversal of this traditional method, it still allows for great gains just with a different approach.
Examples Of Both Pyramid & Reverse Pyramid Training
When it comes to these two forms of pyramid training, it will look self-explanatory. But for those unfamiliar, seeing it will make sense and you can put this into your next workout routine. For the standard pyramid, it will look something like each set ascending in weight while decreasing in reps.
A standard pyramid training plan would look something like:
Sets
Weight
Reps
1
50
12
2
60
10
3
70
8
4
80
6
The reverse pyramid is simply the above pyramid just in, well, reverse. This type of pyramid will see weight decreasing but reps increasing. Reverse pyramid training would look something like:
Sets
Weight
Reps
1
80
6
2
70
8
3
60
10
4
50
12
Since we know you will love this form of training, we wanted to share one more pyramid that you will enjoy. It is called step pyramid and it is a bit of a combination between a standard and reverse pyramid. Flowing from descending back to ascending order, this works to really target your muscles and cause some confusion, exactly what you want and need.
Step pyramid training looks something like this:
Sets
Weight
Reps
1
70
12
2
60
10
3
50
8
4
60
10
5
70
12
The Best Supplement To Recover Post-Pyramid Sets
While we all know supplements can greatly influence our growth and recovery, having a top tier protein powder in the mix is exactly what you need. With so many on the market, it can be challenging to know for sure which ones will maximize your gains. But this powder from Transparent Labs is one to certainly boost growth and repair for all your gains.
Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.
Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.
When it comes to pyramid training, it is all about the right approach. As we constantly seek the best in terms of our training plans, looking to those workout routines that seem suitable for us to perform can make all the difference. Pyramid training, along with reverse pyramid training and step pyramid training, are just a few examples of ways to make this fun and engaging while still seeing gains. Put this form into your workouts today and see what pyramid training can do for your muscle and strength building goals.
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.
*Images courtesy of Envato
References
Riberio, A.; et al. (2017). “Effects of Traditional and Pyramidal Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial”. (source)
Ribeiro, A. (2016). “Traditional and pyramidal resistance training systems improve muscle quality and metabolic biomarkers in older women: A randomized crossover study”. (source)
Dialameh, Maryam; et al. (2016). “Effects of 2 Types of Resistance Training, Pyramid and Reverse Pyramid Training, on IL-4, IL-6, and IFN in Young Women”. (source)
Chicken legs are probably one of the most common sights to be seen in gyms around the world. It is no secret leg days are one of the most despised days in the life of a bodybuilder. But make no mistake, a pair of shredded wheels is what separates the men from the boys. Legs are the foundation of your physique. If you want to have a strong upper body, you need to have a rock solid lower body. Leg presses and leg extensions are cute, but it’s the squats which have proven to be the most effective leg builders.
People don’t like to squat since they are hard to perform. Most of the people who do perform them, don’t do it right. In this article, we will detail five tips to help fix your squat form so you can reap the most rewards from this exercise.
1. Don’t Bend Your Back
Most people make the mistake of bending their back while squatting. While a normal arch on the way down is okay, it shouldn’t look like you’re performing half squat and half good mornings.
You can use your nose as a pivot point. While you squat your nose should look like you’re jumping straight into a swimming pool. If it looks like you’re diving into the pool, you’re doing it wrong.
2. Keep Your Head Turned Up
Warming up your lower back and legs before a leg workout is always a good idea. If for some reason you have a stiff lower back or hamstrings, you might have a tendency to bend forward. Doing so will put pressure on your glutes and lower back and take off the stress from your quads.
Keeping your head turned up and looking towards the roof can help you in keeping your back straight. The more you keep your back straight, more will be the tension on your quads.
3. Flair Out Your Knees on the Way Down
While squatting, some people push their hips back which brings their back into the movement as they have to bend forward to complete the movement. The right way of performing a normal squat is to push your knees out and going straight down while keeping your back straight.
The right starting position for a normal squat is to have a shoulder-wide stance with your toes pointing out slightly. Imagine as if you were sitting in between your knees. Don’t push your hips back as if you were to sit on a chair.
4. Keep Your Body Tight
Like every other exercise, squatting isn’t about going through the motions. You need to maintain a mind-muscle connection with your quads throughout the movement. Keep your quads tight and squeeze the hell out of them at the top of the movement.
If you want an intense quad pump, perform this exercise with a constant momentum while keeping your body tight. Don’t pause at the top or the bottom and flex your quads at the starting position.
Breathing is another very important aspect of squatting. While you’re at the starting position, take in a deep breath. Hold your breath and keep your core tight on the way down. Breathing out on the way up will help you generate thoracic pressure.
5. Use Accessories
Using accessories in your workouts can improve the results. A weightlifting belt can help you to generate thoracic pressure and will enable you to lift more weight. Knee wraps and sleeves can provide you support on heavier lifts by giving you that extra push from the bottom of the movement.
A Barbell squat pad is another great accessory which many people diss. Greats like Tom Platz used the barbell squat pad, so you should check your ego before stepping into the squat rack the next time.
How much do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Super Greens and what the real benefits are for taking them?
Too often do we find ourselves battling certain deficiencies when it comes to those vital nutrients and super green supplements are exactly the kind of thing to help prevent that. When it comes down to it, you constantly deplete your body and even with a solid nutrition routine, getting all those valuable nutrients can often times slip through the cracks. But with sports nutrition and supplement companies working diligently on your behalf, the right products do exist and can greatly influence all of your gains.
Some ask the question of what is different between a multivitamin and a super greens supplement- a fair question. In this post, we take an in depth look at super greens supplements and how they can help meet your supplementation needs. And we’ll answer the question of multivitamins vs. super greens so you get the best advice on how to move forward.
What Are Super Green Supplements?
Super green supplements are dietary supplements designed to help you reach your daily intake of fruits and vegetables in a convenient powder form. Packed with vital nutrients and offering loads of benefits, super greens can be easily mixed and taken at your convenience to pump you full of only the best ingredients including greens, other vegetables, fruits, probiotics, and more. The right product will keep you operating at full capacity all day long (1).
Benefits Of Super Greens
Let’s take a quick look at some awesome benefits that come along with a great super greens powder:
Help weight loss: Helps to stop cravings and keep you full to avoid weight gain and help with weight management.
Pump you with nutrients and antioxidants: Fight oxidative damage in the body from free radicals (2).
Better energy levels: Provide consistent energy supply throughout the day and boost not only your workouts but also everyday life.
Convenient supplement: Take whenever you want with your desired beverage of choice for simple and easy gains.
Why You Should Take Them
Our bodies are constantly depleted due to workouts and our everyday lives. Even with other supplements and the right routines, the wear and tear we face just really depletes us. But what a good super greens supplement can do is boost our intake and provide for those often missed vital nutrients so we get the most bang for our buck. The above benefits, plus many more, are just some reasons why taking a super greens supplement is important, but at the end of the day, this supplement can help with your overall health and performance, so don’t neglect this from your routine.
Difference Between Super Greens, Multivitamin & Omega-3’s
When it comes to these three supplements, super greens, multivitamins, and omega-3’s can all greatly benefit your health and performance. But it is important to remember that each works in their own respective right to boost your health. Super greens, as mentioned above, will give you a healthy dose of greens and other fruits and vegetables so you do get those vitamins and minerals, however, your body still needs to break that down for nutrient extraction.
A multivitamin will give you everything you need in terms of vitamins and minerals so you don’t suffer a deficiency and should be in your routine regardless of what other supplement you take (3). Omega-3’s are those fatty acids great for boosting a variety of bodily functions like eye and brain health, on top of many others (4).
When it comes down to it, a multivitamin is essential in your routine and should absolutely be a staple. If you find that you are missing those valuable greens, then a super greens product is the way to go for it can give you all that and more. Omega-3 supplements are a nice choice if you want to improve bodily functions but the top two can do the job. If you have the money to spend, and feel an omega-3 supplement will help, then definitely look into a high-quality supplement to boost your gains.
Featured Super Greens Supplement For The Best Nutrients
Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Transparent LabsWellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens here!
Super greens supplements are exactly what we need to thrive day in and day out when it comes to our overall health and performance. By working with the right supplements, we work to optimize our gains so we never fall short of what we need most. By pumping us with fruits and vegetables, we are able to get those vital nutrients into our bodies and really find the best benefits for moving forward. A good super greens supplement can give us what we need and quickly and should be a staple in your supplements routine.
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.
*Images courtesy of Envato
References
Zhang, J.; et al. (2009). “The effect of fruit and vegetable powder mix on hypertensive subjects: a pilot study”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
National Institute of Health: National Center For Complementary and Integrative Health”. (source)
No two exercises are created equal. In this article, we won’t be getting into the argument if compound lifts are better than the isolation movements. We believe each has its place in your exercise arsenal.
If you’re like most people, you’ll want to make the most of your time in the gym. And how do you do that, you ask? It’s easy, you perform the exercises which are going to give you the best bang for your buck.
Squats
There are no surprises here. Squats are one of the best functional lifts which can add size to your legs and help you in building overall strength. If you have a back injury or can’t perform the barbell squats for some reason, you can try variations like the goblet or hack squats.
Make sure you’re focusing on contracting your muscles with each rep in all of the exercises you perform. Just going through the motions for the sake of it isn’t going to do much for you. Establishing a mind-muscle connection is key to building muscle mass.
Incline Dumbbell Bench Press
For many people, the upper pecs are a weak muscle group. Following a full ROM (range of motion) while performing the incline bench press can help in developing the stubborn muscle group.
If you perform these exercises in your HIIT workouts, 12-15 repetitions will be the optimal rep range. Keep your ego in check and focus on the form rather than the amount of weight on the bar.
EZ-Bar Skullcrushers
The skullcrushers are one of the most effective tricep exercises. Lie down on a flat bench with an EZ-bar in your hands extended at arm’s length so your upper arms are perpendicular to the floor at the starting position.
You need to keep your elbows and upper arms locked in the same place throughout the exercise. The bar should be a couple of inches away from your forehead at the bottom of the movement.
Squats are a must in your training program
Arnold Presses
While most shoulder exercises target a single deltoid out of the three heads, the Arnold presses work the anterior and medial delts. Named after Arnold Schwarzenegger, performing the Arnold presses while sitting on an army bench eliminates the possibility of using momentum.
Deadlifts
Deadlifts are a full-body exercise that primarily targets the back. Performing the compound exercises regularly can improve your mobility, strength, and can help you in doing your day-to-day tasks.
Machine Preacher Curls
While most people love performing the dumbbell curls, they can’t get the most out of them as they lack the mind-muscle connection. Machine preacher curls are an isolation exercise that targets the peak of your biceps.
Hanging Leg Raises
Most people who workout want washboard abs but don’t know how to achieve them. After you have your diet in place, performing exercises like the hanging leg raises will help you bring the definition and symmetry in your abs.
7 Most Important Exercises Wrap Up
Overall, these are the 7 most important lifts you can do. They help to build muscle, symmetry, and overall craft a complete and symmetrical physique that is appealing to the eye. What do you think of our favorite exercises?
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Phil Heath believes two days would be too much but would probably return for one-day show.
A return to the stage for Phil Heathis something that fans have been hoping for and something he has even teased. While the bodybuilding legend continues to sculpt his physique, there are no official plans just yet. Recently, Heath commented on competing in another Olympia and said he would consider it if it was one day.
The Olympia competition is the biggest show in the world and an exciting weekend for fans all over the world. For all divisions, the prejudging and finals are completed in one day. That is not the case for Men’s Open. The prejudging will take place on Friday night with the finals coming the next day.
“I did a two-day Mr. Olympia contest. That is freaking hard. To deplete and do a two-evening show, that is tough man.”
Heath did not put anything in stone but claims he would consider returning if the Olympia competition was one day once again.
Phil Heath Instagram
Phil Heath: “I’d Probably Say, Maybe One More”
Phil Heath sat down for an interview with Bryce Henson and discussed many aspects of his career and retirement. Of course, the idea of a return came up.
“I don’t really think I have more to prove when your favorite bodybuilder is Arnold Schwarzenegger and I’m tied with him.”
Heath acknowledged that a two-day show is difficult because of the condition that your physique has to be in. If it went back to being just a one day event, then maybe the seven-time champion would consider a return.
“One day of prejudging at noon and a night show at 7, that is easy as fu*k. If the Olympia was one day, I’d probably say ‘eh, maybe one more.'”
Phil Heath continued to discuss the difference between a one and two day event. He referenced Ronnie Coleman’s loss to Jay Cutler in 2006, which was the first year a reigning champion competed at a two day show.
“That was the year Ronnie Coleman lost going for number nine. I know it sucked for him because I mean, he’s Ronnie Coleman. He’s an eight-time Mr. Olympia but I still personally felt like he’s the first so he didn’t know probably how to peak for two days. That’s hard because you’ve never done it before.”
It seems unlikely that the Olympia would return to a one-day event as it has grown into something much bigger than just a bodybuilding show as many people think it is, but one thing is for sure, if Phil Heath is competing, the show would have even more juice from the very beginning.
Would you want to see Phil Heath return to the Mr. Olympia stage for one more win? Or do you think that he should stay in retirement forever? Let us know!
Two worlds collide as Tyson Fury does battle with Francis Ngannou.
The time is finally here as former UFC heavyweight champion Francis Ngannou will do battle with WBC boxing heavyweight champion Tyson Fury this weekend. Taking place in Riyadh, Saudi Arabia on October 28, Fury versus Ngannou will be an official boxing match though the WBC title will not be on the line. Nevertheless, this event has the potential to be one of the biggest heavyweight boxing matches of all time.
After relinquishing the unified heavyweight boxing titles in 2016 and walking away from the sport, Tyson Fury would eventually come out of retirement and capture one of the four heavyweight titles. After battling alcohol addiction and becoming sober, Fury has become an advocate for mental health. His story of addiction, depression, eventual sobriety, and winning the WBC heavyweight title has made Fury one of the most popular boxers of the modern era.
On the other hand, Francis Ngannou has had his own incredible story of triumph. Hailing from Cameroon, Ngannou went on a death-defying journey to travel to Europe where he would end up in Paris, France in hopes of pursuing a boxing career. He would find himself competing in mixed martial arts instead where he would make his way to the UFC. Throughout his UFC career Ngannou would leave a trail of destruction knocking out opponents left and right. He would eventually capture the UFC heavyweight championship on his second attempt, once again by devastating KO. But his dream of boxing still remained, leading Ngannou to leave the UFC. Now Ngannou will make his dream come true as he ventures into professional boxing against Tyson Fury.
Standing 6‘9“ tall Tyson Fury will have a considerable height and reach advantage over Francis Ngannou. For that reason, Fury will likely play the outside game keeping the 6’4” Ngannou at bay. While Fury may not possess one-shot knockout power, his accuracy, and overall boxing skill make him a dangerous heavyweight combatant. Francis Ngannou is known for his destructive power in mixed martial arts. However, Ngannou won’t be fighting in his usual four-ounce gloves. He’ll have to wear ten-ounce gloves in his match which will likely minimize his punching power.
At the end of the day, the jab will be the deciding factor in this bout. Whoever is able to establish their jab will be the winner of this contest. Fury will likely use a stiff jab from the outside, while Ngannou needs to use multiple jabs to close the distance.
How to Watch
The fight will be on ESPN Pay-Per-View and is once in a lifetime battle you won’t want to miss.
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.
Social Media has set back decades of progress in health science and information – Dr. Gabrielle Lyon has made it her mission to fix that
Dr. Gabrielle Lyon, an osteopathic physician and an expert in health, aging, weight loss, joins hosts Mike O’Hearn and Mona Muresan on The Mike O’Hearn Show to discuss her new book, “Forever Strong.” In a world bombarded by an overload of health information and advice on social media, it’s essential to distinguish fact from fiction when it comes to topics like health, aging, and weight loss. Presented by Generation Iron and Barbend, this episode delves into the critical concepts presented in her book and the need for a more responsible approach to health and nutrition in the age of social media.
Dr. Gabrielle Lyon has spent over 20 years becoming an expert in her field – focusing on topics such as nutrition, health, and fitness. So it came as somewhat of a shock and a huge worry to her when social media took a wrecking ball to the progress made in health and fitness. More specifically, in the public’s perception on correct health and fitness practices.
That’s why she decided to write the book “Forever Strong.” She felt that if she did not put effort into correcting the misinformation spread online, she would be part of the problem instead of the solution.
The sad truth is that obesity rates are at an all time high in the United States – despite health science becoming more attuned into how to live longer and healthier. Dr. Gabrielle Lyon wants to change the conversation and put the right information out into the public consciences. Let’s dive into Mike and Mona’s conversation with Dr. Lyon below!
Dr. Lyon opens the discussion by highlighting the concerning issue of misinformation online. With the rise of social media, it has become increasingly challenging to separate credible information from the unreliable. Misinformation can quickly gain traction, leaving individuals with potentially harmful beliefs about their health. Predatory tactics are used by brands looking to make a quick buck – or influencers simply looking for more media attention.
Dr. Lyon, driven by her 20 years of expertise in these fields, saw the need to address this problem head-on and be part of the solution rather than the problem. She understands that the more something is repeated, the more people believe in it. But that doesn’t make that thing true. “Forever Strong” is aimed to cut through the crap – and change the public’s perception as to what is actually best health practices as we age.
Over the last five decades, health has been on a downward spiral, with people becoming less healthy and gaining weight. Dr. Lyon stresses the importance of taking a step back and reevaluating the direction of our nutrition and health practices to understand why this decline is happening.
The Role of Protein in Health
“Forever Strong” is founded on the principle of a protein-centric diet. Dr. Gabrielle Lyon emphasizes that protein is the fundamental building block of life, playing a crucial role in creating the infrastructure of our bodies.
Contrary to the common misconception that all proteins are alike, there are at least 20 different amino acids, with nine being essential. These essential amino acids are not interchangeable, highlighting the importance of a balanced and well-rounded protein intake.
Plant-only diets have grown increasingly in popularity over the years. And while there are understandable merits morally behind cutting out meat from your diet – Dr. Lyon stresses that denying yourself protein will only harm your health.
In today’s day and age, many people see carbohydrates as the enemy. But Dr. Gabrielle Lyon believes that this has had a negative impact on overall nurition and health. The pendulum has swung too far the other way, with individuals cutting out carbs completely.
While Dr. Lyon is not against carbohydrates, she advises that those not engaging in regular training should consume minimal carbohydrates, ideally 50 grams or less. This recommendation aims to avoid insulin spikes that can lead to constant hunger throughout the day.
This “chasing the hunger” cycle is what has caused an outcry against carbohydrates. It is a very real thing – but for those who are physically active, carbs can be a beneficial part of a balanced diet. If you are engaged in regular exercise, you can incorporate more carbohydrates into your diet, as they will be utilized as an energy source during workouts.
Childhood Training and Nutrition
Dr. Lyon addresses the misconception that training at a young age can stunt growth. She emphasizes that, within reason, training during childhood can maximize a child’s potential and development. Proper nutrition is vital for supporting a child’s growth and development, particularly during the critical phase of puberty.
This is especially important in the modern world, where it is more common for individuals, including children, to lead a sedentary life. As children grow, they need exercise (even if it is through play) to help their growing and developing bodies. With smart phones, video games, YouTube, and convenient subscription services – less kids are naturally finding that kind of exercise.
That’s why Dr. Lyon stresses parents to not fear exercise for children. Weightlifting and aerobic activities will not hurt a growing child. It will be a beneficial part of their development.
“Forever Strong” by Dr. Gabrielle Lyon is a game-changing resource in the realm of health, aging, and weight loss. In a world rife with misinformation, this book offers a clear path to better health and fitness. It emphasizes the importance of a protein-centric diet, personalized nutrition, and proper training and nutrition for children. Through “Forever Strong,” Dr. Lyon equips readers with the knowledge and tools to take control of their health and well-being, ultimately leading them towards a lifetime of strength and vitality.
You can watch the latest episode of The Mike O’Hearn Show above. Don’t forget to check back every Friday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
