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MuscleMeds – Focused On Performance

By
Greg Patuto
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MuscleMeds Carnivor Beef Protein Isolate
MuscleMeds Stemtropin supplement Akim Williams

MuscleMeds: Focused on Performance

MuscleMeds is a premiere sports nutrition supplement company that specializes in producing products aimed at bodybuilders, athletes, and fitness enthusiasts. MuscleMeds is a brand that has gained popularity in the fitness industry due to their commitment to producing high-quality supplements designed to enhance athletic performance, muscle growth, and overall physical well-being.

Is it time for you to upgrade your supplement stack? Here are key reasons why you should include MuscleMeds into your routine:

  1. Quality and Efficacy: MuscleMeds claims to use cutting-edge research and innovative technology to develop their products. They often highlight the scientific backing and clinically-studied ingredients used in their formulations, which can attract individuals seeking credible and effective supplements.
  2. Range of Products: MuscleMeds offers a wide range of supplements catering to various fitness goals. Their product line may include protein powders, pre-workouts, amino acids, recovery supplements, and more, providing customers with a diverse selection to support their specific training needs.
  3. Transparency: The company aims to be transparent about their ingredients and manufacturing processes, which can instill confidence in consumers about the safety and legitimacy of their products.
  4. Customer Reviews and Testimonials: Positive feedback and testimonials from satisfied customers can serve as an indicator of product efficacy and customer satisfaction.
  5. Brand Reputation: MuscleMeds’ brand reputation and recognition within the fitness community may also influence potential buyers who are looking for well-established and trusted supplement companies.

As with any supplement purchase, it’s essential to do your research, read product labels, and consult with a healthcare professional or certified nutritionist before adding any new supplements to your regimen.

Our editorial team of fitness experts at Generation Iron have vigorously tried and tested many of MuscleMeds’ top products. Get more information about our team’s ranking and review of MuscleMeds supplements below.

MuscleMeds Product Highlights

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Stemtropin

Stemtropin

MuscleMeds Stemtropin is the first natural dietary supplement that increases stem cell and GH production. A 72% increase in GH and a 20% increase in stem cells is a pretty drastic increase, so it should provide you with all the benefits GH and stem cells offer, including increased strength and muscle growth, muscle regeneration, and fighting age-related diseases.
Shop MuscleMeds

Stemtropin is the first natural dietary supplement that increases stem cell and GH production. Some main takeaways include:

  • Stemtropin is a natural dietary stem cell and growth hormone booster that helps with muscle hypertrophy (growth) and prevents age-related muscle atrophy.
  • It increases your stem cell production by 20% and HGH by 72%.
  • Stem cells help with muscle regeneration to help athletes recover from injuries such as sprains and muscle tears.

Check out our review for Stemtropin!

Aromatest

Aromatest

Whether you’re a natural athlete or an enhanced athlete, if you want to get the best results and build hard dense muscle, you should understand a process known as aromatization, and how to gain control of it.
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AROMATEST is a potent aromatase inhibitor that contains OctaPren, a proprietary prenyl flavonoid extract of Xanthohumol (XN) and 8-prenylnaringenin (8-PN), formulated in a super-bioavailable lipophilic delivery system. AROMATEST reduces the conversion of testosterone to estrogen by binding to and disabling the aromatase enzyme.

Some key features of Aromatest are:

  • Leaner, drier physique
  • Increased sex drive
  • Higher libido

Check out our review on Aromatest!

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Carnivor Shred

Carnivor Shred

CARNIVOR SHRED helps activate brown adipose tissue (BAT) and boosts your metabolism to get you ripped. Reduce hunger, boost your energy levels, and build lean muscle tissue with this one of a kind product.
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Carnivor Shred from MuscleMeds is a supplement that helps you get the right amount of protein needed to build muscle and contains the potent agents to stimulate fat loss at the same time. MuscleMeds focuses on producing the highest quality supplements to improve your peak performance, using quality ingredients and premium protein that’s easy to digest. In addition, it’s lactose, sugar, and fat-free.

Some highlights of MuscleMeds Carnivor Shred include:

  • Carnivor Shred builds muscle and burns fat simultaneously.
  • Carnivor Shred doesn’t contain lactose, sugar, gluten, or fat.
  • Carnivor Shred has a potent blend of beef protein isolate and creatine to supercharge muscle mass. And 6-paradol, green tea, yerba mate, and green coffee bean to burn fat.

Check out our individual review on Carnivor Shred!

30% OFF

Carnivor

Carnivor

Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.
Shop MuscleMeds

MuscleMeds Carnivor Beef Protein Isolate is a non-dairy and fast digesting protein supplement that is changing the protein powder game. Some of the highlights of Carnivor Beef Protein Isolate include:

  • 23g of hydrolyzed beef protein that is fast digesting and easy on your stomach
  • Non-dairy to avoid dairy and unpleasant side effects
  • Great flavors

Check out our individual review on MuscleMeds Carnivor Beef Protein Isolate!

Mark Zuckerberg Accepts Elon Musk’s Vegas Cage Fight Challenge

By
Greg Patuto
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The fight that the world wants to see: Elon Musk vs. Mark Zuckerberg in a cage.

We got to see Donald Trump and Vince McMahon have an on-screen rivalry within the WWE. Why not set up another battle of the billionaires? Mark Zuckerberg accepted Elon Musk’s Twitter challenge of a cage match.

The Twitter owner and Tesla CEO recently tweeted that he would be “up for a cage fight” with Zuckerberg. The CEO of Meta took to Instagram on Wednesday telling Musk to “send me location.” He shared a picture of Musk’s tweet and overlapped his response on the screen. Musk responded to a separate tweet saying “Vegas Octagon,” which would be the only way to do it.

By the looks of his tweets, it is clear that Musk is not serious about his challenge but it is extremely entertaining to think about what this would look like. One commenter even called for Joe Rogan to be the referee, which would add another entertainment factor to the fight.

Mark Zuckerberg

Elon Musk Shares Fighting Style: The Walrus

Naturally, this has been a topic that many on social media have had fun with over the days. Elon Musk is part of that group, responding to many about the topic. In one tweet, Musk shared his famous move.

“I have this great move that I call ‘The Walrus,’ where I just lie on top of my opponent & do nothing.”

According to CNN, a spokesperson told Verge that Meta said “the [Instagram] story speaks for itself” when discussing the challenge.

To this point, it is unknown Zuckerberg’s intentions but it is fair to assume to Musk is having fun with the idea. It brings up the question, who would win the hypothetical fight?

Elon Musk holds a significant advantage in size as he stands close to 6-foot-2, compared to 5-foot-7 of Mark Zuckerberg. The Meta chief has practiced jiu-jitsu and Brazilian martial arts. In fact, he competed during the BJJ Tour competition in California in May and won two medals.

The idea of Elon Musk and Mark Zuckerberg engaging in a cage fight is very intriguing and something that the world would want to see.

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

2023 Strongman Champions League Holland Results

By
Jonathan Salmon
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Who won the 2023 Strongman Champions League Holland?

The 2023 Strongman Champions League Holland results are in. 14 strongman athletes took part in the competition which featured 6 events. Ultimately it would be Latvian native Aivars Šmaukstelis who would emerge victorious at the strongman competition.

The Strongman Champions League (SCL) features the best of the best in the sport. The 14 athletes taking part in the competition hail from all over the world and came together to prove their strength. Aivars Šmaukstelis would ultimately stand head and shoulders above the other world-class athletes. The Latvian strongman has once again proven that he’s one of the best in the world. Šmaukstelis earned 81 out of 84 possible points at the competition, showcasing his dominance.

While Kelvin de Ruiter and Kevin Hazeleger, who came in second and third respectively, tried their best to keep up with the front-runner, Aivars Šmaukstelis proved too impressive at this show leaving his competition in the dust. Below are the placing results for the 2023 SCL Holland show.

Pictured here at the 2023 WSM, strongman Aivars Šmaukstelis dominated the competition at 2023 SCL Holland
Pictured here at the 2023 WSM, strongman Aivars Šmaukstelis dominated the competition at 2023 SCL Holland.

2023 SCL Holland Results 

  1. Aivars Šmaukstelis (Latvia) — 81 points
  2. Kelvin de Ruiter (Netherlands) — 69 points
  3. Kevin Hazeleger (Netherlands) — 60.5 points
  4. Kane Francis (Great Britain) — 59 points
  5. Rongo Keene (Australia) — 54.5 points
  6. Evans Aryee (Belgium) — 45 points
  7. Mika Törrö (Finland) — 33.5 points
  8. Kevin de Jong (Netherlands) — 32.5 points
  9. Andrea Invernizzi (Italy) — 32.5 points
  10. Grzegorz Szymański (Poland) — 31 points
  11. Ayyub Mohammad (Germany) — 30 points
  12. Kelin Mills (South Africa) — 27.5 points
  13. Travis Ortmayer (USA) — 25 points
  14. Andy Black (Great Britain) — 14 points

The list of the above 14 competitors took part in 6 different events which included the Truck Pull, Super Yoke, Farmer’s Walk, Viking Press, Tire Flip, and Atlas Stones. 

Below is a list of the events and the results.

Truck Pull

Athletes had to pull a 15,000 KG truck down a 25-meter course for the fastest time possible in a 60-second time limit. This is one of the two events that Aivars Šmaukstelis did not get the top result.

  1. Kelvin de Ruiter — 31.50 seconds
  2. Aivars Šmaukstelis — 34.16 seconds
  3. Kelin Mills — 36.44 seconds
  4. Kevin de Jong — 37.78 seconds
  5. Kevin Hazeleger — 38.66 seconds
  6. Rongo Keene — 39.38 seconds
  7. Mika Törrö — 42.22 seconds
  8. Evans Aryee — 43.03 seconds
  9. Ayyub Mohammad — 43.07 seconds
  10. Andy Black — 45.44 seconds
  11. Grzegorz Szymański — 45.56 seconds
  12. Travis Ortmayer — 46.22 seconds
  13. Kane Francis — 54.48 seconds
  14. Andrea Invernizzi — 59 seconds

Super Yoke

Each strongman hefted a 425 KG yoke across a 25-meter course for the fastest time.

  1. Aivars Šmaukstelis — 10.75 seconds
  2. Kelvin de Ruiter — 12.78 seconds
  3. Kevin de Jong — 15.16 seconds
  4. Kevin Hazeleger — 15.44 seconds
  5. Evans Aryee — 15.53 seconds
  6. Kelin Mills — 16.34 seconds (T-fifth)
  7. Kane Francis — 16.34 seconds (T-fifth)
  8. Rongo Keene — 18.31 seconds
  9. Ayyub Mohammad — 18.71 seconds
  10. Andrea Invernizzi — 29.22 seconds
  11. Travis Ortmayer — 41.75 seconds
  12. Andy Black — One meter
  13. Mika Törrö — no result (no points)
  14. Grzegorz Szymański — no result (no points)

Farmer’s Walk

With 150 KG in each hand, each strongman is tasked to travel 40 meters for the fastest time.

  1. Aivars Šmaukstelis — 18.16 seconds
  2. Evans Aryee — 18.63 seconds
  3. Kane Francis — 19.09 seconds
  4. Kevin Hazeleger — 21.84 seconds
  5. Kelvin de Ruiter — 21.91 seconds
  6. Rongo Keene — 22.34 seconds
  7. Grzegorz Szymański — 22.87 seconds
  8. Mika Törrö — 23.90 seconds
  9. Andy Black — 24 seconds
  10. Andrea Invernizzi — 25.56 seconds
  11. Kelin Mills — 26.69 seconds
  12. Travis Ortmayer — 31.59 seconds
  13. Kevin de Jong — 32.5 meters
  14. Ayyub Mohammad — 8.35 meters

Viking Press

Each strongman Viking Pressed 160 KG within a 60-second time limit.

  1. Aivars Šmaukstelis — 15 reps
  2. Kane Francis — 14 reps (T-second)
  3. Rongo Keene — 14 reps (T-second)
  4. Kevin Hazeleger — 13 reps (T-fourth)
  5. Andrea Invernizzi — 13 reps (T-fourth)
  6. Ayyub Mohammad — 13 reps (T-fourth)
  7. Kelvin de Ruiter — 12 reps
  8. Evans Aryee — 10 reps
  9. Mika Törrö — Eight reps
  10. Grzegorz Szymański — Seven reps
  11. Kevin de Jong — Five reps
  12. Kelin Mills — no reps
  13. Travis Ortmayer — no reps
  14. Andy Black — withdrew

Tire Flip

Athletes had to flip a 425 KG tire eight times within a 75-second time limit.

  1. Mika Törrö — 30.63 seconds
  2. Kelvin de Ruiter — 33.44 seconds
  3. Aivars Šmaukstelis — 34.04 seconds
  4. Kane Francis — 42.22 seconds
  5. Grzegorz Szymański — 50.61 seconds
  6. Travis Ortmayer — 52.19 seconds
  7. Rongo Keene — 52.56 seconds
  8. Kevin Hazeleger — Seven flips (T-eighth)
  9. Evans Aryee — Seven flips (T-eighth)
  10. Andrea Invernizzi — Six flips (T-10th)
  11. Kevin de Jong — Six flips (T-10th)
  12. Kelin Mills — Five flips
  13. Ayyub Mohammad — Four flips
  14. Andy Black — withdrew

Atlas Stones

Within a 90-second time limit, each strongman attempted to load five Atlas Stones weighing 120 to 180 KG in the fastest time possible.

  1. Aivars Šmaukstelis — Five in 32.03 seconds
  2. Kane Francis — Five in 39.90 seconds
  3. Kevin Hazeleger — Five in 50.18 seconds
  4. Kelvin de Ruiter — Five in 52.97 seconds
  5. Mika Törrö — Five in 56.19 seconds
  6. Rongo Keene — Four in 54.43 seconds
  7. Evans Aryee — Three in 36.61 seconds
  8. Andrea Invernizzi — Three in 58.15 seconds
  9. Travis Ortmayer — Two in 26.61 seconds
  10. Ayyub Mohammad — Two in 49.56 seconds
  11. Grzegorz Szymański — One in 39.83 seconds
  12. Kevin de Jong — no lift
  13. Kelin Mills — no lift
  14. Andy Black — withdrew

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

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.

What Does It Cost To Be A Pro Bodybuilder? Martin Fitzwater Says $4,382 Per Month

By
Greg Patuto
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Expense

Bodybuilder, Martin Fitzwater breaks down his expenses to average the total daily cost for a bodybuilding lifestyle.

The sport of bodybuilding allows competitors to show off their insane physiques and for fans to marvel at the spectacles on stage. What is not shown is the endless amount of work put in and money spent. While athletes have begun sharing different workouts and diet plans on social media, few breakdown what the exact cost is to compete in bodybuilding. Bodybuilder, Martin Fitzwater shares his daily costs as a bodybuilder. 

Men’s open competitor, Fitzwater began competing in 2017, when he finished second during the NPC Colorado State Pro in the Light Heavyweight division. He would go onto win the 2020 NPC North American Championships to earn his Pro Card. In 2021 and 2022, Fitzwater competed at the IFBB Texas Pro. Last year, he finished as the runner-up to Andrew Jacked.

While preparing for a show, there are many expenses that come with it. This includes food, top rated supplements, travel, gym, and much more. Earlier in the month, Fitzwater took to Instagram to do a bit of a breakdown.

Food

Martin Fitzwater Details Bodybuilding Expenses

During a bulk, Martin Fitzwater could eat up to 9,000 calories per day. This would run a hefty food bill for the IFBB pro. Of course, the total cost for each competitor is different and depends on many factors. This includes the number of sponsors you have sending different items and meals along with workout habits and overall diet plans.

For Fitzwater, he broke it down to a daily expense list.

“get yourself a real job first your gonna need it, bodybuilding ain’t cheap”

Martin Fitzwater begins his day with a cup of coffee, which he averaged out to a quarter a day. For his first meal, it was a whey protein powder and almond butter, along with other ingredients, adding up to $12. His second meal would come out to $8 but this was paid for by one of his sponsors.

Fitzwater’s third meal would also come out to $8 while his pre-workout amount is $1.13 per scoop. He also adds up aminos, carbohydrates, and electrolytes that comes out to around $5 per day. Fitzwater’s gym membership is free but he accounts for gas to get to the gym. He admits that his car is a “gas guzzler” and requires $6 a day. Finally, Fitzwater enjoys his “anything goes” cheat meal that could range from $10-$50.

In total, this would come out to $91.08 per day. This does not include traveling, competition fees, trainers and coaches, etc. This means that in a 30-day month, Fitzwater would spend $4,382.40, without counting in off days. Recently, pro bodybuilder Victor Martinez shared the true cost of peds and steroids use during a year of bodybuilding prep on the GI Podcast.

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

8 Best Dumbbell Exercises for Your Quads

By
Pete Williams
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front foot elevated split squat

8 Best Dumbbell Exercises for Your Quads 

When it coms to your legs, the quadriceps, or quads for short, are an underrated muscle group. They are a key driver of everyday movements like climbing stairs or getting up from a chair. This four-pronged powerhouse muscle stabilizes the knees and flexes the hips in most any lower-body exercise. Studies suggest that weak quads can lead to injuries in these areas. Dumbbell quad workouts are great to build up those treen trunks. Utilizing a quality dumbbell will help with weight displacement, application to training, and biomechanics.

Because of our modern cubicle culture, where we hunch over computers and smartphones all day, there’s an emphasis on glute activation and loosening the hips and hamstrings that have tightened from too much sitting.

Importance of Quads

That’s important, but if we fail to address the quads, there is a good chance we are going to have poor posture since the quads help us maintain proper posture while sitting or standing. The quads come into play in just about every movement. Not only that, but a well-developed set of quads is a thing of beauty, giving a body symmetry and curvature. It’s arguably the one muscle group that looks equally impressive on men and women. Look at Tom Platz, who had some of the best legs on the planet, that was a spectacle.

You can use machines or other equipment to build the quads, but there is nothing like a good old fashioned dumbbell workout. With this dumbbell quad workout, we’ll work through four sets of these eight moves in a circuit fashion to produce quads that will look awesome and handle the burdens of everyday life.  We will alternate between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.

Dumbbell Step-ups 

What it does: The first exercise in the dumbbell quad workout is dumbbell step ups. This builds explosive power in the quads.

How to do it: Stand facing a bench, dumbbells in both hands. Place one foot on the bench, bending that knee to 90 degrees. While keeping the other leg straight and on the ground, push your shoulders back and chest out. Push through the top foot to raise your body over the bench with your back leg suspended in midair.

How many? 4 sets of 10 reps on each side.

Goblet Squat

What it does: The goblet squat is a staple in any dumbbell quad workout. It is a full-body maneuver that challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.

How to do it: Hold a dumbbell with both hands under your chest. Squat by pushing your knees out so your elbows can move in between them. Squat as low as you can and return to starting position.

How many? 4 sets of 10 reps.

Lateral Lunge with Dumbbells

What it does: The quads are underrated when it comes to lateral movement and this simple yet effective move mimics that process.

How to do it: Stand holding dumbbells on your shoulders with elbows up. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Return to starting position by pushing up with the bent leg. Switch sides and repeat the movement.

How many? 4 sets of 10 reps per side.

Split Squats

What it does: Split squats are great to include in your dumbbell quad workout, as they work the quads by increasing balance and strength throughout your legs.

How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.

How many? 4 sets of 10 reps per side.

Hang Snatch – 1 Arm 

What it does: It’s a full-body exercise with power coming from the hips, but your quads help drive the movement.

How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.

How many? 4 sets of 10 reps per side.

Bulgarian Split Squat

What it does: A variation on Split Squats, these had to make the list of dumbbell quad workouts. Bulgarian split squats provide a larger range of motion and deeper squat, further challenging the quads.

How to do it: Place your back foot on a box or bench and then lower your hips toward the floor by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.

How many? 4 sets of 10 reps per side.

Step-Ups

What it does: These challenge the quads by flexing and extending the knees in a stepping-like motion.

How to do it: Stand holding dumbbells with one foot on a box or stair with your torso leaning slightly forward. Stand tall, bringing the lower foot to the box or stair. Return to starting position and switch legs.

How many? 4 sets of 10 reps per side.

Deadlifts

What it does: Deadlifts challenge the whole body but the quads are the engine of this move.

How to do it: Start with dumbbells in front of you. With feet shoulder-width apart and knees slightly bent, push your hips back, grab the dumbbells and lift. Return to the starting position and repeat without leaving the dumbbells on the ground.

How many? 4 sets of 10 reps.

Squat Jumps 

What it does: This builds explosive power in the quads.

How to do it: Stand with feet shoulder-width apart holding dumbbells. Drop into a squat and drive from the floor, jumping as high as possible. Land on the balls of your feet and drop right back into a squat.

How many? 4 sets of 10 reps

Dumbbell Quad Workout Wrap Up

Overall, the quads are some of the most important muscle groups you can train. They provide a load of benefits to your overall physique, aesthetically and functionally.

Will you be trying out these dumbbell quad workout methods?

be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

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

Build a Golden Era V-Taper with this Workout

By
Dylan Wolf
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Back Workout for Building a V-Taper

Aesthetics, proportions, and symmetry were the main focal points of bodybuilding in the Golden Era, during the days of Arnold Schwarzenegger dominating the Mr. Olympia stage. It was all about the V-Taper The advent of science and performance enhancing drugs took the battle from aesthetics to muscle mass and size, which we saw pretty much from Dorian Yates‘ time up until present. While the fads come and go, the Golden Era aesthetics will stay forever, especially with the classic physique division in bodybuilding, and guys like Chris Bumstead taking the crown year after year.

Nothing appeals more in a well-crafted physique than the good old V-taper and we’re here to help you build one.

What is a V-Taper?

back
Image courtesy of Envato

To start off, let’s define exactly what it is. A V-Taper refers to the shape of someones upper body, and is the shoulder to waist ratio. When you have broad shoulders and wide back, it appears as though your upper body is shaped like a “V”. A proper v-taper can make your waist look smaller and your legs look bigger.

While it is still very prominent in bodybuilding today to have a good shoulder to wast ratio, it is not as common to see physiques that have these Golden Era v-tapers. In bodybuilding today, you will see more competitors with insane amounts of muscle mass, but they have bubble guts and they are not as aesthetically pleasing as some of the old school bodybuilders.

There are actually more benefits to having a good v-taper than you may think. In addition to attracting the gaze and admiration from other gym goers, a good and strong V-taper can boost your performance in and out of the gym.

The amount of benefits a v-taper brings are because the muscles in your back are not only the source of your pulling power, they are also key components in your body’s “posterior chain“. The posterior chain is the string of muscles that run from your traps all the way down to your calves, and it is largely responsible for generating athletic power, balance, and posture.

The V-Taper Workout

So now let’s dive into the workout that can build you a Golden Era v-taper. We will be focused on old school exercises, just like the ones that were utilized in that time.

Exercise 1 – Pull-ups – 50 Reps

We will start the workout with 50 pull-ups. Take as many sets as you need to complete the 50 pull-ups but try to hit failure with every set.

Exercise 2 – Superset:  Barbell Rows and Seated Pulley Rows

– Bent Over Barbell Rows – 3 Sets 20, 15, 10 Reps

– Seated Pulley Rows – 3 Sets 10, 15, 20 Reps

The rows build the thickness in the back while the pull-ups and pull-downs help in building wide lats. Use lifting accessories to eliminate the grip strength while performing the exercises as your grip is prone to give up before your back.

Focus on building a mind-muscle connection and contract your back with every single rep. While performing the seated rows, lean forward to give your lats a stretch, but don’t lean back and maintain an arched back while rowing towards your body.

Exercise 3 – T-Bar Rows

Image courtesy of Instagram (@schwarzenegger)

4 Sets 15, 12, 10, 8 Reps

The T-bar rows are where it gets down and dirty. Go heavy on the rows while maintaining a strict form. If you don’t have a T-bar row machine at your gym, put a barbell in the landmine rows position and use a v-handlebar to row the barbell.

A good back workout should be as taxing as a brutal leg workout. Your back is the second biggest muscle group after your legs and building a v-taper will require you to put all you’ve got into every exercise.

Exercise 4 – Giant Set: Pullovers, Lat Pulldowns, MORE Lat Pulldowns

– Pullovers – 3 Sets 15, 12, 10 Reps

– Front Facing Lat Pulldowns – 3 Sets 15, 12, 10 Reps

– Behind the Neck Lat Pulldowns – 3 Sets 15, 12, 10 Reps

The giant set will be focused on building the broad wings. In the first set, lie down across a flat bench and perform the first set with 15 reps. Don’t bend your elbows throughout the movement as doing so will recruit your pectoral muscles.

After the pullovers, we switch over to the front facing lat pulldowns and then move onto performing the behind the neck lat pulldowns. These three are the most effective exercises when it comes to building wings you could fly with.

Exercise 5 – Barbell Shrugs

3 Sets 30, 20, 10 Reps

Trapezius muscles (or traps) are one of the most abused muscles when it comes to training them in the gym. Performing shrugs is fairly easy, all you need to do is stand with your feet shoulder width apart, grab a barbell, maintain a slight bend in your elbows and lift your shouklders to your ears.

Many people mess up by letting their egos get in the way and go too heavy on this exercise. Pause at the top of the movement and squeeze everything you can out of your traps with every rep.

Exercise 6 – Behind the Back Machine Shrugs

3 Sets 10, 20, 30 Reps

We’re not leaving any stones unturned with this workout and will not settle for anything less than a golden era v-taper. The trapezius muscle is majorly on our backs and behind the back shrugs can help us train it efficiently.

Using a machine for this exercise puts constant tension on the muscle which a regular old barbell can’t do. If you’ve put everything into this workout, by the end of the 30 reps, your back should be on fire.

V-Taper Wrap Up

Overall, the proportions and symmetry of your physique are important to its overall look. You do not want one muscle group to stand out more than the other. When it comes to the v-taper, this is something that truly makes your physique look complete. A good v-taper will make your waist look smaller and legs look bigger.

Will you be trying out these Golden Era V-Taper training methods?

Who do you think has the best V-taper? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Envato Elements.

Why the Cable Rope Extension Explodes the Triceps Heads

By
Terry Ramos
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cable rope extension

The cable rope extension contracts all three triceps heads. 

Did you know that your triceps comprise two-thirds of your upper arm muscles? So if you’re looking to bulk up those biceps, you might be surprised to learn that it’s the triceps you should focus on. That’s where the cable rope extension comes in — it’s a killer triceps workout that targets those tricep muscles and helps give you those bigger, more defined arms you’ve been dreaming of. So stick around as we delve into all the amazing benefits they can bring to your workout routine.

Now we’re not saying that you shouldn’t work your biceps. However, bodybuilders who want to turn heads when they do their front double bicep pose know to focus on their triceps a lot. This study proves that the triceps are about twice the size of your biceps (1). 

There are many routines that you can use to build your triceps. For example, the dumbbell triceps kickback, skull crushers, diamond pushups, dips, and the cable rope extension. Out of these, the cable rope extension offers separate benefits.  

The cable rope extension is an isolation strength exercise that targets all three of your triceps heads. You do this movement with a tricep rope extension and a cable machine. Read on for more details on this exercise, how it explodes the triceps heads, and the different variations you can try to get stellar results.

Anatomy 

To understand why the cable rope extension is so effective, we must first look at the anatomy of the triceps. Did you know that the triceps got their name because they are made of three heads? Tri is three, and cep is head, literally meaning three heads.

The triceps brachii comprises the lateral, medial, and long head (2). It’s the only one in the posterior part of your arm and spans almost the entire length of your humerus. The main function of this muscle is to extend your forearm at the elbow, and every head has a different origin. 

The Long Head

The long head of your triceps originates from the scapula. It extends slightly to the glenoid labrum and blends with the glenohumeral capsule of your shoulder. As a result, the long head of your triceps also contributes to the stability of your shoulder joint.

The Medial Head

The medial head of your triceps originates from the entire posterior surface and the radial groove of your humerus. It extends over the elongated triangular interval that is on your humerus. It’s adjacent to your bicep muscles on the medial side.

The Lateral Head

The lateral head of your triceps comes from the narrow liberal ridge on the posterior of your humerus. It attaches behind the deltoid tubercle and above the attachment for the medial head.

How This Triceps Workout Builds Your Triceps 

triceps

Your triceps work to extend your elbows and shoulders. But while they assist in extending your elbows, they’ll also work to interfere with it by extending your shoulders. As a result, you won’t get full stimulation of your muscles if you only do presses which make the lateral and medial head work to extend the elbows with the long head pulling it back. Moreover, you won’t get the same just doing other movements like barbell upright row, where your triceps help to extend the shoulders but interfere with elbow flexion. Cable rope extensions train all three heads, fully stimulating your triceps. 

When you do cable rope extensions training all three heads of your triceps brachii, they explode with hypertrophy. Cable rope extensions are arguably the best horseshoe tricep builders out there.

Other Benefits of This Triceps Workout

Cable rope extensions offer other benefits besides being convenient for building muscle mass in your upper arms. 

Increased Grip Strength

The rope attachment used for this exercise is great for building grip strength. This helps you to improve your performance when doing other movements like deadlifts. Your grip strength is also important for preventing injuries with movements like skull crushers.

Versatility

This triceps workout is versatile; you can stand, lie, and sit. This lets you add variety to your workouts to break through a plateau and prevent training monotony (3).

Carry Over Into Pressing Movements

Building stronger triceps with a cable rope extension will help to make your presses, such as the barbell shoulder presses and barbell bench presses, better. This is because your triceps are responsible for the elbow, shoulder, and wrist stability in an extended position. This is a necessary factor for doing a strong lockout during your presses. 

Variations of This Workout

The versatility of the cable rope extension is one of its strong points. You can switch up this exercise by changing the angle, load, body positioning, and grip positioning, using it to explode the size of your tricep heads. Below are some variations of the cable rope extension.

Overhead Cable Rope Extension

This variation greatly targets the long head of your triceps and the other heads. The bigger the size of your long head, the larger your triceps and, ultimately, your arms. It’s done by attaching the rope to the bottom pulley of the cable machine.

High Pulley Overhead Cable Rope Extension

This variation attaches the tricep rope to the overhead pulley of the cable machine. It’s also great at targeting the long head of your triceps. 

Seated Cable Rope Extension

With this triceps workout variation, you can target your triceps while sitting on a bench. This provides a stable base for the movement so you can focus on using only your arms, leading to greater muscle growth.

Lying Cable Rope Extension

You can do the lying cable rope extension by lying face up on either a flat bench or the floor. Doing cable rope extensions this way completely eliminates any momentum. This allows you to focus on and completely isolate your triceps. 

Single Arm Cable Rope Extension

When doing this triceps workout, you attach the tricep rope to the overhead pulley and pull it with one arm. You also use your other arm to support the arm pulling. This variation is a great way to build your triceps and fix any muscle imbalances unilaterally.  

Follow us on Instagram, Facebook, and Twitter for more exercise tips!

References

  1. Holzbaur, K. R., Murray, W. M., Gold, G. E., & Delp, S. L. (2007). Upper limb muscle volumes in adult subjects. Journal of biomechanics, 40(4), 742–749. https://doi.org/10.1016/j.jbiomech.2006.11.011 
  2. Tiwana MS, Sinkler MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Triceps Muscle. [Updated 2022 Aug 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK536996/ 
  3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

The Best Way To Burn That Stubborn Body Fat For A Real Physique

By
Austin Letorney
-
strong man

Melt that flab and get super lean for all your desired physique goals.

Lifting weight is the end all be all of bodybuilding training and working to burn body fat. Or least that’s what a great deal of lifters believe. Though it may be true that the only way to grow some massive muscle is through heavy resistance training, it’s also true that lifting alone can’t get you into shredded condition to show off all that hard earned muscle. The culprit is quite obviously body fat. The higher your body fat percentage the harder it is to see the muscle that you’ve cultivated underneath. So, when is a good time to start the process of burning body fat?

The early bird gets the worm they say and it’s true of bodybuilding and fitness as well. Starting your day off with a fat burning exercising routine can be key to melting fat off your frame and keeping it off. Training at a high intensity first thing in the morning is a great way to attack body fat and melt away the blubber. Maybe you can get into the gym, maybe you can’t. There’s more than one way to get lean. But say you have no equipment on hand to get your body temperature rising in the morning, what then?

The answer is simple: bodyweight exercises.

Though it may not grow your muscles quite like other methods of resistance training, body weight exercises can be a low impact, easy fix to get your core temperatures rising and in turn begin the process of torching body fat. So how exactly should you go about getting rid of that body fat in order to be ripped and lean?

It’s simple. Start your day off the right way with this routine and watch the body fat melt off of your frame. Remember, the key to burning fat is to perform these movements with high intensity with shorter rest periods. Resting for thirty seconds to a full minute should do the trick. Plus, you start your day off to give you a real energy boost before you’ve even had your first cup of coffee.

strong man masculine performance

Benefits Of Bodyweight Exercises

While bodyweight exercises will not give you that massive physique you want most, they are still highly effective in working to shed that unwanted body fat. Of course, strength training is vital but it would be foolish to neglect some of the amazing benefits that a good bodyweight routine can do for you (1).

Benefits of bodyweight exercises include:

  • Highly effective workouts: Bodyweight exercises can work many muscles at once and really target muscle growth and losing body fat, making them highly effective workouts.
  • Only progression: You only can really progress with bodyweight workouts so the pressure to perform is how much you want to grow.
  • Improve balance: By working on better balance and coordination, you can build a sense of proper movements without worrying about how much weight you are lifting.
  • Still work those muscles: Bodyweight exercises will still allow you to target your muscles so you can give them a chance to grow.
  • Incredibly convenient: These can be done anywhere and at anytime so there is never an excuse to not have them done.

Highly Effective Bodyweight Workout To Burn Body Fat

In order to get started on this fat loss journey, knowing some great exercises to get you started can prove to be highly effective and worth your while especially as you seek to drop that stubborn body fat. You can perform these anywhere and at any time so you never have an excuse to not get these done.

The Workout

  • Push-Ups: 100 reps
  • Bodyweight Squat: 100 reps
  • Mountain Climbers: 100 reps each side
  • Alternating Lunge: 100 reps each side
  • Reverse Lunges: 100 reps
  • Jumping Jacks: 150 reps
  • Burpees: 50 reps
  • High Knees: 100 reps
  • Jump Rope: 50 reps

Included with a workout like this could be something like high-intensity interval training (HIIT). HIIT is a form of cardio where you perform fast-paced intervals that are alternated with recovery-style ones to keep you working hard, keep your heart rate up, and keep you shedding that unwanted body fat. These workouts are great for working at maximum capacity without totally gassing yourself so you still have a chance to complete the workout while still getting a great workout (2,3).

Best Supplement For Burning Body Fat

For many of us, working hard just isn’t enough and we need an extra boost from a great supplement so we see some real gains start to happen. A fat burner is a great option to burn body fat, either a fat burner for men to really see that massive physique, or a fat burner for women for those women looking to sculpt and tone. Either way, this supplement can work wonders when it comes to seeing that desired physique you want most (4).

Burn Lab Pro

Burn Lab Pro

Burn Lab Pro

Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Shop Burn Lab Pro

Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn body fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing.

Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burner supplement.

Price: $59.00

Check out our individual review for Burn Lab Pro here!

Check out our list of the Best Fat Burners On The Market for more great fat burning products!

Body Fat Wrap Up

Losing that unwanted body fat can be difficult, but knowing the proper steps can be the best option for you. Bodyweight exercises and the many benefits associated with them can work wonders and lead you down a road you definitely want to go. When it comes to those supplements to help boost weight loss, look to a fat burner for what it can do for all your gains. You won’t be disappointed by the results.

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 Burn Lab Pro and Envato

References

  1. Harrison, Jeffrey S. (2010). “Bodyweight Training: A Return To Basics”. (source)
  2. Martins, Fernanda M.; Souza, Aleteia; Nunes, Paulo; Michelin, Marcia; et al. (2018). “High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial”. (source)
  3. Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
  4. Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)

Healthy Foods To Buy On A Budget For Bodybuilding Gains

By
Austin Letorney
-
Healthy Foods

Eating quality food can be a challenge, especially when on a tight budget, but these items are great for your bodybuilding gains to see great growth at affordable prices for all budgets.

Eating well can be hard. We all love to carbo load and binge our favorite shows with an expensive pint of ice cream, but does that really fulfill us? Don’t answer that. It’s amazing in the moment, but that sluggish feeling after can be debilitating and lead us down another season of that halfway decent show.

It is easy to buy unhealthier products for they are often the cheaper options when faced with a tight budget. But there are ways to stretch that dollar per food and spend less in the grocery store while also eating healthy and feeling great.

Why Eating Healthy & Good Matters For Your Bodybuilding Gains

Many of the things we eat are full of those essential vitamins and nutrients can be expensive and looking at the price tag can turn you away instantly. But the benefits to eating healthy go far beyond keeping off those unwanted pounds. While eating healthy can lead to effective weight loss, it can boost your energy, keep you full for longer, and even set you up to better handle stress.

The physical and emotional gains you can make by eating healthy are important to your growth as an athlete or whatever lifestyle you follow, so do not let a high price tag deter you from your goals. These products provide cheap and healthy options to keep you looking and feeling your best.

Let’s Talk About Vegetables

Healthy Foods

Broccoli For Fiber & Gut Health

Broccoli is a good source of many essential nutrients and contains more protein than most vegetables. Full of fiber, vitamins C and K, iron, and potassium per serving, broccoli is great both raw and cooked and full of antioxidants. Low in calories, broccoli is easily digested and can aid in gut health given it is high in fiber and when paired with a piece of meat, you get both fiber and protein. Add a sprinkle of salt and pepper for taste, and this green treat is a cheap and effective food to keep you going.

At $1.25 to $3 per pound, broccoli is a great stand alone snack or side dish to a hearty dish along with whole grain brown rice or a stir fry to pack you full of fiber and even keep you full.

Healthy Foods

Spinach Packed With Vitamin & Minerals

Many of us remember our parents making this and forcing us to finish before we can leave the table and while we may have been upset about it then, this leafy green is full of great benefits. Packed with minerals like zinc, calcium, and fiber, along with vitamins including vitamin A per serving, spinach can help improve eyesight and also cognitive function. At $2 to $4 per eight-ounce bag, this vegetable goes great in an egg omelette or alongside any dish like brown rice that is worth your money to buy.

Healthy Foods

Frozen Vegetables As Good As Fresh Veggies?

Frozen veggies are a great way to save money without sacrificing any of the cost. On the whole, frozen veggies retain the nutrients of fresh vegetables since they are frozen very soon after being harvested. It is best to buy plain when going frozen for they don’t have the added seasonings that pack on the calories.

The price of frozen veggies depends on where you shop, but at a affordable prices, pick these up and add your own seasonings per serving for whatever taste you desire that is worth the money and less expensive for this food.

Protein For Muscle Building & Gains

Healthy Foods

Chicken For Lean Protein

This is a good source of lean protein that can aid in weight loss or the promotion of lean muscle while also giving you that much needed energy boost. Full of protein, it will keep you full without the high levels of saturated fat and cholesterol that red meat can provide per meal to help with benefits.

With countless recipes to read and try, a hearty piece of this will satiate any hungry stomach, especially if you pair it with whole rice. Price all depends on weight, but chicken is the perfect affordable and healthy protein per serving for your goals and bang for your buck for this food that people will love with limited calories and endless ideas to save you from boredom.

Healthy Foods

Canned Tuna Cheaper Than Fresh Fish?

Canned tuna is full of health benefits and won’t empty your wallet yet will still provide for a great source of protein. With a decent shelf life since it is canned and at affordable price, it is a cheaper option than fresh fish. Full of protein and high in omega-3 fatty acids per serving, tuna will help you stay full while also reducing inflammation and lowering your risk of heart disease.

With healthy doses of vitamin D, calcium, and phosphorus, which can grow and repair your body cells and tissues, canned tuna is a great option at $2-3 for a 6-ounce can per serving at any grocery store.

Healthy Foods

Eggs Good For All Meals Of The Day

The perfect breakfast food, or breakfast-for-dinner, eggs are full of protein and antioxidants. Full of vitamins and minerals per serving and per egg that help your nervous system, eggs are a good addition to pair with any of those green vegetables for a tasty meal or even something like cottage cheese or Greek yogurt and oatmeal to eat. At $3-4 a dozen, you can make eggs a staple in your diet.

Carbs For That Filling Sensation

Healthy Foods

Russet Potatoes Benefit Digestion & Immune Health

Whether baked or boiled, Russet potatoes will help you stay full and offer a large amount of vitamin C and vitamin B per serving. The fiber will aid in digestion and the skin can benefit your immune system health. While all the toppings of a good baked potato are appealing, eaten plain, this starchy friend will help you big time. With a price tag of $0.56 per pound, make sure to add these to your shopping list of inexpensive things to eat and things to learn to make with limited calories.

Healthy Foods

Sweet Potatoes For That Sweet Treat & Carb Craving

Easy to cook, these can be baked or simply placed in the microwave for quick cooking. Full of fiber, vitamins, and antioxidants per serving, sweet potatoes are delicious in more ways than one. Feel free to add spices to give this orange carb a tasty boost and at just under a dollar a pound you’ll love that you added this to your diet to eat from the grocery store as you learn new recipes.

Healthy Foods

Pasta, Pasta, Pasta!

While too much pasta can be a carb overload, in moderation, everyone’s favorite food can be quite beneficial for you. Considered one of the best sources of carbs, along with rice and oatmeal, pasta will keep you full and give you energy, all while filling you with iron and other whole grains essential vitamins per serving.

Paired with a piece of chicken, you can find and cook yourself a good, hearty meal without spending a fortune. While the low cost depends on brand and where you shop, it is still an affordable option that will last a long time from any grocery store on any given day as a really good meal or side.

Other Great Items To Consider For Your Goals

Healthy Foods

Banana To Pump You With Potassium

Bananas tend to have a reputation of being high in sugar and not the best option for a snack, but the natural sugar in fruit is something to satisfy your sweet tooth without grabbing a candy bar. Packed with vitamin C, vitamin B6, and potassium per serving, bananas are the perfect fruit snack with yogurt. With an average price of $0.50 per pound, this inexpensive grab and go choice is sure to do the trick for any season.

Healthy Foods

Peanut Butter For A Cheap & Sweet Treat

Peanut butter also has the stigma of being fatty, which although true, should not be a deterrent. Fats from peanut butter are healthy fats that your body needs and wants. Providing carbs, protein, and fat, peanut butter is a solid source of vitamins and nutrients like vitamin E, magnesium, and copper per serving.

Depending on the brand, a 15-ounce jar of peanut butter is around $3.50 average per jar and is a cheaper alternative to the other nut butters. Grab a spoonful of peanut butter and a banana and enjoy this cheap, sweet, and tasty treat next time.

Let’s Wrap This All Up

While grocery shopping can be daunting, it doesn’t have to be. Eating well is something we all want to do, but often times don’t have the means or know-how to make work. These items are cheap and effective ways to ensure you eat and stay well while not sacrificing on taste or creativity. Save money and pounds by giving these budget friendly items a try to stay heart healthy with an easy way to get all of these nutrients.

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

*Images courtesy of Envato

Larry Wheels Hits 150-Pound Dumbbell Bench Press For 25 Reps, Wants To “Develop Fullness” In Chest

By
Greg Patuto
-
Chest

Larry Wheels continues to put together a package that can compete in Classic Physique.

Larry Wheels continues to work on his physique and get it to a place where he can compete on stage in Classic Physique. The fitness star regularly shares videos of workouts and recently shared another massive chest exercise. Wheels crushed 150-pound incline dumbbell presses for 25 reps.

Wheels burst onto the scene initially because of his superhuman strength and he continues to show that off. In April, Wheels shared that he has a plan to make the switch to bodybuilding and compete in Classic Physique.

Testosterone replacement therapy has become popular in fitness recently. Last year, Wheels decided to go off steroids and use strictly TRT. He went to a doctor to get his heart checked out and when it came back clean, Wheels decided to make the change. Since then, he has been open about sharing his experiences in and out of the gym.

Wheels has developed a leaner physique since coming off steroids but still has that same superhuman strength.

Larry wheels

Larry Wheels Focusing On Adding Fullness To Chest

Larry Wheels has dabbled in many areas of fitness. This includes arm wrestling and of course, he made waves in powerlifting. Wheels even has some background in bodybuilding but this would be a big jump if he is able to compete in Classic Physique.

“150×25!
Changing the rep from 1-5 reps to now 8-25 has really helped my develop fullness in my chest. I stopped doing flat bench to create a better balance. I only do flat once in a blue moon now”

 

View this post on Instagram

 

A post shared by Larry (@larrywheels)

Wheels has his eyes on competing against the best in the world. In recent interviews, Wheels has discussed his size and believes that he is already big enough to compete. This means that he will focus on fine tuning his physique and getting the right conditioning to get championship-level on stage.

Larry Wheels has switched up his workouts to focus on the goal of bodybuilding. Recently, he hit a high-rep workout that consisted of lower weight than he usually lifts. He has shared many physique updates to give fans an idea of the progress he has made. With Wheels’ overall popularity, his emergence into bodybuilding would draw plenty of attention.

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

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