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Iain Valliere Believes Nick Walker Is “Unbeatable” At The Arnold Classic, Says 212 Division Should Be Erased

212 Arnold

Iain Valliere broke down the upcoming Arnold Classic and spoke against the 212 division in bodybuilding.

The 2023 Arnold Classic has gained a bit of steam due to some elite competitors adding their name to the roster. During a recent appearance on the Bro Chat podcast, Iain Valliere broke down the upcoming action and had some interesting comments on the 212 division.

Shaun Claridawho was qualified for both Men’s Open and 212 during the Olympia, decided to go for his second title in 212. Derek Lunsford made the move to Men’s Open after winning the Olympia at 212 in 2021. Clarida was able to regain his title and win his second 212 Olympia.

The 212 division was not part of the Arnold Classic last year and it will not be once again. Valliere joined Fouad Abiad to discuss the division.

“You really have no f***ing case for keeping the 212 around. Because I still think the guys that are really f***ing driven to be the best, would stick out a few years of getting shit on if they believed in their heart.


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“That’s the same thing as saying guys that are like 5″10′ shouldn’t pursue basketball and that we should make a shorter net for the guys that are shorter. It’s stupid.”

Iain Valliere believes that 212 competitors should compete in Men’s Open. He used the example of those who are shorter using a different net in basketball. The point that Valliere was trying to make is that all people are not created equally.

“No matter how much I train, I’m not going to be as big as Ramy or as fast as Usain Bolt…People are not all created equally and just because they aren’t, doesn’t mean we should fill the gap.”

Iain Valliere Believes Nick Walker Is The Favorite

The top three from the 2022 Olympia seemed to finish well ahead of the rest. This includes Nick Walker, who finished third. He decided to return to the Arnold Classic stage for 2023 and Iain Valliere believes that he is the clear-cut favorite.

“I think Nick is unbeatable at this show to be honest. I think Nick is going to be better than he was at Olympia, and I think that Olympia, he was really good.”

Andrew Jacked is expected to be in his best shape and contend for the title as well. This makes for an intriguing matchup with Walker on stage. Valliere still believes that Walker is ahead of the game, despite Jacked being impressive.

“I think Andrew Jacked is probably one of the most impressive physiques on the planet when you see him in person. But I think Nick has a very different level of muscularity and hardness, especially from the side and back.”

The overall package that Nick Walker brings to the stage will be difficult to beat. He is a former Arnold Classic champ and knows how to win on stage. Entering this year, Walker is in better shape than 2021.

“Andrew is very big, but he doesn’t have crazy front to back thickness like Nick does because he is so tall, through the arm, delt, chest, side leg, things like that, Nick just has in spades. Nick’s back shots are just f***ing insane.”

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Mistakes Men Make with the Mesomorph Body Type

Mesomorph’s Physique Potential

Mesomorphs have a superpower, unlike any other body type. They’re the best of both worlds and many gym rats are envious of these fellas.

However, many mesomorph men aren’t training the correct way to harness their power to the fullest. They end up doing the wrong training program, eating the wrong foods, and end up spinning their wheels instead of building the physique they’re capable of.

Once mesomorph men learn to train and eat correctly, they’ll have everyone’s head-turning. If you’re a man with the mesomorph body type, you’ll want to keep reading.

What is a Somatotype?

The way your body is naturally built and shaped, including your body composition and skeletal frame is your somatotype, aka body type. There are three different kinds of somatotypes: ectomorph, mesomorph, and endomorph. An ectomorph is skinny and lean, a mesomorph is compact and muscular, and an endomorph is round and large.

Interestingly, somatotypes derived from the researcher and psychologist from the 1940s, William Sheldon (1). Believe it or not, Sheldon also categorized these different body types to correlate to different personality traits.

Somatotypes all have their pros and cons and one isn’t necessarily better than the other, depending on what your goal is.

If your goal is to eat like an elephant and not have a pound to show for it, then you’ll benefit the most from being an ectomorph – think of a skateboarder. And if you want to be large and massive, then you’ll want to be an endomorph – think of an offensive lineman.

But if you want to fall somewhere in the middle, then a mesomorph is best. A good example of a mesomorph would be a wide receiver in the NFL. These guys are built, lean, and have a great portion of muscle without having much body fat.

Mesomorphs are well-proportioned with a muscular chest, shoulders, arms, and legs and distribute their weight evenly, and have a medium-sized bone structure.

Which One Are you?

After knowing a little bit more about the different somatotypes, you may be wondering which one you are.

If you have a hard time gaining weight and don’t carry much muscle, regardless of the countless days you spend in the gym and the endless amount of pizza you indulge in, you’re likely an ectomorph. But if losing weight is more of a struggle for you and you tend to store higher levels of body fat, you’re probably an endomorph. And if you walk around with a fair share of muscle mass and shed fat quickly (but pack on weight quickly if your diet gets too much out of control), you’re probably somewhere in the middle, making you a mesomorph.

One study found that children have a similar somatotype to their mothers (2).

Benefits of Having a Mesomorph Body Type

Having a mesomorph body is the best of both worlds. You don’t have any problem gaining weight or losing weight, and most people in the gym envy these guys. There is a myriad of benefits when it comes to being a mesomorph.

In fact, this 2018 study found a correlation between somatotype and anaerobic performance, and mesomorphs demonstrated higher strength (3).

Mesomorph Benefits:

  • Build muscle easily
  • Lose weight with a breeze
  • Effortlessly maintain a lean physique
  • Strong
  • Athletic and explosive
  • Can eat a pretty flexible diet without gaining weight

Like most things that sound too good to be true, this power does come with its caveat, of course.

The problem with being a mesomorph is that oftentimes men will abuse their genetics. Although men who are mesomorphs have no problem bulking up or cutting weight, it’s very easy to over-consume calories and pack on layers of fat that you don’t want.

Common Mistakes Mesomorph Men Make

Over-Consuming Calories

Mesomorph men will end up indulging in too many calories since they can “get away with it.” The issue with this that you’ll only be able to get away with it for so long before it catches up with you.

Not Eating Enough Protein

Mesomorphs can pack on muscle and size pretty easily, but that’s only if they’re consuming enough protein. A lot of mesomorphs are not only overeating but not eating adequate protein.

Omitting Fruits and Vegetables

Since mesomorphs are lean and muscular, you’ll want to make sure you’re getting enough micronutrients to keep your body functioning at its best.

Eating Too Many Processed Foods

I’m a big believer in “everything in moderation,” however, if you’re a mesomorph man indulging in a little too much junk food thinking you’ll burn it right off, then you’ll want to think again. Instead, opt for plenty of whole grains and fats.

Not Lifting Weights Enough

Since mesomorphs are naturally broad with wide shoulders and a dense muscle frame, incorporating enough weight training sessions is imperative to take full advantage of your genetic potential. Many men with the mesomorph body type overdo it on cardio, hindering muscle growth.

Doing Too Much Cardio

Of course, mesomorphs will want to include some cardio in their plan to burn extra calories (plus cardio is great for cardiovascular health), but if you do too much cardio, you won’t maximize your physique as a mesomorph.

Not Doing the Right Amount of Reps

Too many mesomorph men will do too many reps and too much volume without using adequate weight needed to stimulate muscle growth.

The Best Diet for a Mesomorph Man

A mesomorph body type will do the best on a high-protein diet and keeping carbohydrates to a minimum. A diet consisting of eggs, lean meats, fish, lentils, and dairy is ideal. Also, fruit and vegetables will help you recover and keep your immune system strong.

These somatotypes will look and feel the best splitting their macronutrients into thirds, so you’ll want to consume roughly 33% protein, 33% carbohydrates, and 33% fat.

How Mesomorph Men Should Train

Mesomorph men will benefit the best from a regimen that contains weightlifting as the bulk of their training. A mesomorph should lift moderate-to-heavy weight in the 8-12 range for 3- 4 sets per exercise on the big muscle groups and 2-3 sets on accessory muscle groups.

To maximize muscle growth, you should rest between 90 seconds and 2 minutes between each set.

Additionally, doing a little bit of cardio may be beneficial since mesomorphs can gain weight pretty easily, although I recommend limiting this to 1-2 HIIT workouts per week or 2-3 moderate-intensity sessions per week.


Mesomorph men have arguably the best body type in the bodybuilding-sphere, but numerous men with this body type aren’t training or eating efficiently to maximize their build. If you’re a mesomorph man, avoid the common mistakes laid out in this article and follow the recommendations to maximize your gains.

Which body type are you? Tell us below and follow us on Facebook, Twitter, and Instagram.


1-Bernard, T. J. (2020, December 14). William Sheldon. Encyclopedia Britannica. https://www.britannica.com/biography/William-Sheldon

2-SÁNCHEZ-ANDRÉS, A. (1995). Genetic and Environmental Influences on Somatotype Components: Family Study in a Spanish Population. Human Biology, 67(5), 727-738. Retrieved January 27, 2021, from http://www.jstor.org/stable/41465423

3- Ryan-Stewart H, Faulkner J, Jobson S (2018) The influence of somatotype on anaerobic performance. PLoS ONE 13(5): e0197761. doi:10.1371/journal.pone.0197761


A Deep Dive Into Testosterone Booster Ingredients For Optimal Health

testosterone booster ingredients

Knowing what’s in your testosterone booster can work wonders for your health and performance.

Maybe you have used a testosterone booster before, maybe you haven’t. But if or when you do, knowing what ingredients to look for can be helpful. Each company will have their own formulas and unique take on a testosterone booster but there are some key testosterone booster ingredients that can work to boost your low T levels. As athletes, and in particular strength athletes, having optimal testosterone levels is imperative to good performance. And when it comes to your health, this is imperative.

Having low testosterone levels can be a killer when it comes to daily life as well as training and performance. For those suffering from low T levels, you may experience things like low sex drive, loss of muscle mass, low energy and increased exhaustion, and the unfortunate fat gain. But fear not, for testosterone boosters can greatly help especially when it comes to tackling those low levels as you look to get to peak shape.

Let’s take a look at testosterone boosters and check out some key ingredients to look for on the label. Knowing what to look for can give you all you need to tackle those unfortunate low levels.

testosterone booster ingredients

All About Testosterone Boosters

Testosterone boosters essentially work to give your body that boost in raising your levels so you reach optimal capacity. Since testosterone is a vital sex hormone, it aids in many bodily functions that you can’t afford to have lacking. While it is possible to boost testosterone naturally, having a supplement like a testosterone booster can give you that edge you need most so you don’t suffer any deficiency.

With a wide range of benefits, testosterone boosters can increase muscle growth and strength, help burn stored fat when mixed with regular exercise, boost your sex drive and overall libido, increase vitality, among others. With the right ingredients packed into a powerful formula, all those testosterone wants and needs can be taken care of no problem.

Check out our list of the Best Testosterone Boosters for more great products!


Key Ingredients To Look For In Testosterone Boosters

When it comes to knowing about your testosterone boosters, the right ingredients are crucial. Here are some key and potential ingredients to look for in your testosterone boosting supplement.

  • D-Aspartic Acid

A combination of aspartic acid and L-aspartate, this can release hormones in your brain that work for better testosterone production. It also increases levels of follicle-stimulating hormone and luteinizing hormone which stimulate the testes to produce more testosterone (1).

  • Fenugreek

Rich in vitamins and minerals, this ancient herb can increase libido and get your performance back on track by naturally increasing testosterone with powerful compounds (2).

  • Vitamin D3

By combing to receptors, this will assist with raising T levels since it is a bioidentical hormone for testosterone. Through increased testosterone, this will work to boost your sex drive as well (3).

  • L-Arginine

This will work for building muscle and encourage fat metabolism as well as widen your blood vessels for better blood and nutrient flow. While it may not help increase T levels directly, it can help with certain symptoms that hinder your health and performance.

  • B Vitamins

Since these convert food to energy, through metabolizing fat, you can provide for more consistent testosterone production with B vitamins. With these changes, it also works to build muscle mass and strength.

  • Ginseng

By increasing nitric oxide levels, this can increase blood flow and allow the testicles to better produce more testosterone (4).

  • Mucuna Pruriens

Containing L-Dopa, which increases the pleasure hormone dopamine, it will allow for better mood thus stimulating testosterone production (5).

  • Zinc

Can reduce estrogen and increase testosterone while also promoting muscle mass and is a key ingredient for optimizing testosterone levels (6).

  • Tongkat Ali

May lower estrogen and cortisol which can negatively impact testosterone production. It is also a good libido enhancer.

  • Magnesium

It can increase the bioavailability of testosterone and allow for more free testosterone. When taken along with vitamin D, it can increase absorption so you get the most out of this ingredient (7).

  • Ashwagandha

Can reduce cortisol and works as a stress reliever, thus allowing for better testosterone production (8).

  • Boron

Can help with managing testosterone levels by adjusting your bodies balance of testosterone and estrogen working to increase testosterone and decrease estrogen (9).

  • Bioperine

Allows your body to absorb these nutrients better so the ingredients in your supplement hit you more effectively.

cla and carnitine

Safety & Effectiveness Of Testosterone Boosters

As a supplement, testosterone boosters are safe to use. What to look for is the reputation of the company and what is included in the supplement. Hidden ingredients or formulas is just something to avoid with any supplement but especially one that works to aid in your health and vitality. Always read the label and if you have more concerns, talk with your doctor or an expert to see if this is the right approach for you.

As for the effectiveness of the supplement, the right product can increase your levels and you will be back on track both inside and out of the gym. A healthy diet and quality training routine are important and can work in tandem with your booster so you see those gains you want most.

Check out our list of the Best Testosterone Boosters for more great products!

Wrap Up

Testosterone boosters are that supplement you need to get those levels elevated and tackle any deficiencies. The right ingredients with a quality formula will get you back on track and doing what you love. Don’t let low T levels ruin you sex life, training, performance, and vitality, and work to get those levels where you want them. Knowing the ingredients to look for on the label will better prepare you to find the right testosterone booster so you thrive inside and out of the gym.

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


  1. Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial”. (source)
  2. Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
  3. Pilz, S.; et al. (2011),. “Effect of vitamin D supplementation on testosterone levels in men”. (source)
  4. Leung, K.; et al. (2013). “Ginseng and male reproductive function”. (source)
  5. Shukla, K.; et al. (2009). “Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis”. (source)
  6. Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
  7. Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athlete and sedentary subjects at rest and after exhaustion”. (source)
  8. Lopresti, A.; et al. (2019). “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”. (source)
  9. Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)

Hafthor Bjornsson Will Be Part Of International Sports Hall Of Fame Class of 2023


Hafthor Bjornsson will receive the honor after his legendary career in Strongman.

Hafthor Bjornsson is being recognized for his incredible career as a Strongman and in professional sports. He will be inducted into the International Sports Hall of Fame as part of the Class of 2023.

Bjornsson burst onto the scene in Strongman back in 2010. Because of his insane size and strength, the Iceland native saw great success. He has been part of 73 competitors and won 38 of them. Bjornsson is a former World’s Strongest Man champion and three-time winner of the Arnold Strongman Classic.

Along with his victories in competition, Bjornsson currently holds the world record deadlift at 501kg. He returned to Strongman briefly to break the weight over bar world record and hinted about a possible return.

Hafthor Bjornsson
Photo via @thorbjornsson Instagram

Hafthor Bjornsson Part Of Class Of 2023

Hafthor Bjornsson will be inducted into the International Sports Hall of Fame at the event where he saw great success. The inauguration will take place at the 2023 Arnold Strongman Classic on March 3-4 in Columbus, OH.

“This phenomenal class of inductees joins a select group of champions of sport that have motivated and inspired millions of people around the world. They’re induction is not only for their athletic prowess but, also for what they have done to give back through their numerous charitable endeavors after their athletic careers.”

Hafthor Bjornsson will be part of a class that includes NFL Hall of Fame Ronnie Lott, two-time Olympic Judo Gold medalist Kayla Harrison, six-time Olympic medalist Jackie Joyner Kersee, and Richard Sorin, who is the founder of Sorinex Exercise Equipment.

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

How Joey Swoll Works Out For His Absolutely Giant Gains

Joey Swoll

See how Joey Swoll works out to get absolutely massive with a seriously impressive physique.

Joey Swoll is a bodybuilder and fitness influencer, known for his gym positivity videos encouraging everyone to respect other gym goers. Joey has an absolutely massive physique that all envy. Since he began his transformation from a kid that was bullied to a shredded mass monster, he has since become a leader in the fitness industry and an inspiration for people everywhere.

For those of us seeking our own massive physique, it can definitely be challenging to find the right workouts. We often search through pages on the Internet to find the best exercises to perform as everyone with a keyboard and some sort of fitness brain claims to know the golden exercise to boost all your gains. But we need to be looking at bodybuilders and those in the fitness world with the bodies to prove it. They are living proof of what these workouts can do and it should be said they know what they’re talking about. Ignore the fake influencers and let the professionals take over from here.

Joey Swoll has since founded a supplement company and works as a social media persona and fitness model to better the lives of others around him. He’s on a mission to help people everywhere live healthier, more productive lives.

Full Name: Joseph Sergio (a.k.a. Joey Swoll)

Weight Height Date Of Birth
205-215 lbs. 5’6’’ 01/11/1983
Profession Era Nationality
Bodybuilding, Fitness Model 2010 American

Even with his training style constantly changing, Joey Swoll seeks to evolve as new research and new ways of working out become available. His programs are more of short sessions with high volume and low rest periods to yield the best results. Training frequently is key for it will help with the growth you want most and allow for that confidence boost you also seek. By following Joey Swoll through the gym, we too can have a physique others will certainly envy.

Joey Swoll

About Joey Swoll

Growing up, Joey Swoll was always active, participating in different sports and honing in on his competitive nature. As a smaller kid, in both height and weight, Swoll knew his path in athletics would be more challenging and once college rolled around, his felt insecure and was often bullied by upper classmen. Instead of going home for fear of failure, he started living in a cafeteria next to a local gym and would eventually find his passion.

Joey Swoll began lifting as a way to get his frustrations out but would eventually find he quite enjoyed it and found himself constantly trying to improve. He would spend all of his days training, preparing meals, and doing other fitness related activities and decided to pursue bodybuilding full time. As his social media popularity grew, he began to spread more messages of hope to others in need of fitness love and has since grown to be a leader in the fitness community.

Joey Swoll

Joey Swoll Tik Tok Videos

Joey Swoll has become very well known for his Tik Tok videos where he calls out unnecessary behavior in the gym and encourages others to “be better”. Joey call people out for doing things like filming someone with improper form, odd exercises, or women framing men as “gym creeps” the second the glance in their direction. Joey’s videos rack up hundreds of thousands, if not millions of views, and really do spread a positive message. He encourages people to either mind their own business, or be better and help others out that look like they need it.

Joey Swoll Training Routine

Joey Swoll works out around six times per week and usually spends around an hour and half in the gym. The shorter sessions combine more high volume with lower rest periods to allow for the best results. With his great training plan and work ethic, Joey Swoll’s absolutely shredded physique is well-earned. While he doesn’t do too much cardio, it is always best to put some in for it can really help with all of your goals as well. Let’s take a look at some of Joey Swoll’s workouts.

Chest Workout

Exercises Sets Reps
Standing Chest Fly 3 10
Chest Press Machine 3 10
Seated Chest Fly 3 12
Pec Deck Machine 3 12
Incline Dumbbell Fly 3 8

Shoulder Workout

Exercises Sets Reps
Dumbbell Shoulder Press 3 8
Lateral Dumbbell Raise 3 10
Reverse Dumbbell Fly 3 10
Behind-The-Neck Barbell Shoulder Press 3 12
Front Delt Raise with Chains 3 8


Leg Workout

Exercises Sets Reps
Seated Leg Curl 3 10
Seated Leg Extension 3 12
Leg Press 3 8
Smith Machine Squat 3 12
Dumbbell Stiff Leg Deadlift 3 10
Seated Calf Raise 3 10


Back Workout

Exercises Sets Reps
Lat Pulldown 3 10
Rope Pulldown 3 10
Low Machine Row 3 12
Single Arm Machine Row 3 12
Close Grip Cable Row 3 8


Arm Workout

Exercises Sets Reps
EZ Bar Preacher Curls 3 10
Dumbbell Overhead Triceps Press 3 10
Triceps Rope Pushdowns 3 10
Standing Barbell Curl 3 12
Bodyweight Dips 3 15
Single Arm Triceps Extension 3 12
Cable Curl with Rope 3 10


Joey Swoll

Featured Supplements

While Joey Swoll uses his own choice of supplements, it is more than important to have your own supplementation included into your routine. Having a good supplement is vital for it can enhance all areas of your training and performance, as well as your overall health and wellness. During your workout, a great intra-workout BCAA can really help you push past fatigue and work to recover and rebuild those muscles. A solid protein powder after your workout is exactly what you need in order to boost recovery and muscle growth to allow for those serious gains to flow. On top of those, something like a fat burner or testosterone booster can help with your masculine health and performance as you seek that shredded aesthetic.

For workouts like Joey Swoll’s, a great pre-workout is exactly what you want and need to really capitalize on all your goals. This will offer great energy and provide for muscle pumps as you gear up for whatever workout comes your way. Transparent Labs PreSeries LEAN is the perfect supplement to help get you there.

Transparent Labs PreSeries LEAN

The perfect supplement for cuttingLEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.

Price: $49.00

Code GENIRON10 For 10% Off

Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.

Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!

Check out our list of the Best Pre-Workout Supplements for more awesome products!

Wrap Up

These workouts from Joey Swoll will seriously give you a pump and allow you to see some serious size. Joey Swoll has a massive physique for all to envy and you can to. Give these workouts a try and really see what they can do for you as you seek to build that absolutely massive and shredded aesthetic. 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 Joey Swoll Instagram

Mark Bell’s Surprising Advice For Success: “F*ck Trying To Win Every Day” | Legends of Iron Podcast

Multi-millionaire fitness entrepreneur Mark Bell discusses what led to Sling Shot and reveals his philosophies around success. 

Certain principles are universal laws for success. Jon Anderson and Nick Best had a chance to sit with Mark Bell, the man behind some of the fitness’s biggest brands. On this Legends Of Iron episode, they uncovered how he’s been successful in business—all thanks to his passion for lifting from an early age! Tune in now if you want invaluable insights into what it takes to make your dreams come true.

Creation of Sling Shot

Mark Bell is transforming the fitness industry with innovative training concepts and products. The Legends Of Iron podcast began with Bell talking about his journey to producing Sling Shot—a compressive band offering assistance while bench pressing or similar movements.

He said his business journey began when he was just 12 years old, developing a passion for lifting weights which would continue to grow into adulthood, providing him with an arsenal of knowledge on proper technique. Unfortunately, his enthusiasm led to several injuries along the way. Still, Mark created Sling Shot from one chest injury (torn pec). 

What’s more incredible? He now has celebrity clients like NFL star Odell Beckham Jr. and Hollywood action star Dwayne “The Rock” Johnson using some of his most popular equipment, including Sling Shot and Hip Circle! 

Bell stated:

“When I made the Sling Shot…I ran inside this local commercial gym to try the Sling Shot on for the first time and try it out and give it a go. And I did 135, and obviously, that was really easy and felt flawless. And then I tried two plates and did a couple of reps with it, and I was like holy shit this is exactly what has been in my brain for the last several years, and I was just covered head to toe in goosebumps because I realized that I created something awesome. 

And from there, it was a matter of like, well, it doesn’t matter how good your product is. What matters is the ability to, like, get that thing out there and to show people, so I started spreading it out there to people, and I’m like, you know, I think a lot of lifters will understand this will get it, especially because so many lifters are into wrist wraps and knee sleeves.”

Bell added:

“And even further than just a knee sleeve or wrist wrap, they’re into like a particular wrist wrap. They’re like, I need that wrist wrap, especially getting a strong man. I mean that restaurant, that particular movement. That one’s gonna benefit me the most, so I knew that lifters would understand it. But I also wanted to bring it to at least because I don’t think that bench press is that safe of an exercise.”

Mark Bell achieved great success with his Sling Shot invention, which allows lifters to perform an optimal range of motion and provide assistance even in the most challenging positions—like when your arm is pinned back behind the midline of your body on bench press. But as you go and push the barbell up, you’re in a more favorable position, and the Sling Shot does less and less for you. 

After Sling Shot became a massive success for Mark Bell, he launched Gangsta Wraps for wrist support and elbow sleeves and knee sleeves for elbow and knee support, respectively. And he admits that the knee sleeves were a struggle for him to make compared to his other lifting assist products. But eventually, he figured it out, and they became a major success. 

Philosophies for Success

Next, Jon Anderson asked Mark Bell to open up about his philosophies on what it takes to be the best version of yourself and reach success. 

Bell said:

“Consistency is always, you know, king. And if there’s anything remarkable that anyone ever does, you can almost always point to consistency being there in the background.” 

Bell noted, for example, that the minimum amount of lifting years you need under your belt for people to take you seriously is 10 years. And Mark Bell says that if you’re having difficulty with consistency, you’re likely not that interested in what you’re doing. Anderson chimed in and said once you enjoy what you’re doing, you’re not working anymore. 

Next, Bell said to start incorporating disciplines that are so easy to do. For example, drinking more water and eating more protein is easy and yield many benefits, so there’s no reason not to do them. 

Bell also asserted:

“Fuck trying to win the day and fuck trying to win every day. That takes a lot of energy. That takes a lot of courage. Just don’t lose. Just don’t fucking lose. Have more good days than bad.”

He said there are seven days in the week for a reason, and it’s an odd number in the hopes of having at least four good days. 

Bell then said that interpretation is a more challenging thing to do but essential. For example, when something terrible happens, you can reinterpret it as something good or learn something from it. Bell said that sometimes you need to think things through in life instead of reacting purely off emotion. 

As the podcast started getting close to ending, Jon Anderson asked Mark Bell what advice he would give to someone who’s lost through life obligations and choices and doesn’t know where to start to find their interest. Bell acknowledged that it could be difficult to find your interest because of your upbringing. However, Bell noted understanding your role, what you are, and what you can do helps exponentially. 

Wrap Up

In his final questions for the podcast, Jon Anderson got Mark Bell to reflect on how he could use modern-day wisdom and insight as advice to a younger version of himself (using a Back to the Future Delorean analogy). The response was inspiring—while we may not be Albert Einsteins or Jeff Bezos in terms of brainpower, there’s no reason our capacity can’t still lead us toward great things—since we all have a similar brain makeup. As for his legacy when it’s all over? Bell said we’ll have to wait and see what people think once that time comes around.

Tune into the latest episode of Legends Of Iron and get inspired! Join guest Mark Bell, a multi-millionaire entrepreneur who shares his story about rising to success with Sling Shot. He’ll reveal how he got where he is today—so don’t miss out on this motivation-packed conversation and check back every other Thursday at the Generation Iron Fitness Network for new episode releases!

Shaun Clarida Looks Like the Favorite Heading into 2023 Arnold Classic

Shaun Clarida looks like a world beater heading into the 2023 Arnold Classic.

Ahead of the 2023 Arnold Classic, 212 Olympia champion Shaun Clarida is looking unstoppable. Clarida shared some recent physique updates that showcase the full dimension of his incredible physical potential. Five weeks out from the competition, it’s clear that Clarida could be one of the favorites heading into the show.

In the Men’s Open division, size is usually the determining factor of victory. If you too massive, it can end up affecting your conditioning, but if you’re too undersized, you can be outsized by the other massive bodybuilders on stage an athlete must strike the balance between a considerable amount of muscle, while also maintaining an incredible amount of conditioning. That is no simple task to accomplish. However, from the looks of things, it appears that Shaun Clarida has the perfect mix of musculature and conditioning.

Shaun Clarida is looking dialed in a head of the Arnold Classic. While he may be the shortest competitor when he steps on stage, there’s no doubt that his conditioning and stage presence makes him a favorite to win the show. And he has maintained the incredible physique that he brought to the 2022 Olympia. This form cuts an impressive figure on stage. Clarida is hoping to maintain his incredible conditioning and solid muscle, or a head of them big show.

Impressive Updates

It’s clear that from his recent physique updates, Shaun Clarida is leaving no stone unturned. A few recent Instagram update show that the 212 Olympia champion is at his absolute best ahead of the Arnold. His most muscular in particular looks very impressive.

Time will tell. Till then, keep working!

The vascularity and detail to his physique appears unmatched. Shaun Clarida is looking diced and ready for action. Perhaps is just as impressive. If not more is his recent update from the back. There’s no way to beat out a top Men’s Open competitor without having an impressive back. Clarida also showed that he is no slouch in that position.

Sitting 5 weeks out at 190lbs from the 2023 [Arnold Sports Festival].

We ain’t hiding for this one. Ready to shake things up in Ohio!

With just five weeks until the 2023 Arnold Classic Shaun Clarida is showcasing a form that his fellow competitors must be concerned about. Everyone will have to bring their a game or expect to come up short against the reigning 212 Olympia champion.

What do you think of the Physique of Shaun Clarida heading into the 2023  Arnold Classic?

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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.


Joey Swoll Reacts To Female TikToker Making Fun Of Older Man At The Gym: “You Should Be Ashamed Of Yourself”


Joey Swoll continues to promote good culture in the gym.

Joey Swoll continues to spread the word against toxic gym culture by reacting to videos found online. Recently, Swoll spoke out against a female TikToker who posted a video making fun of an old man who was working out at the gym.

TikTok has grown exponentially over the last two years and it can be used in multiple ways. This includes lifting videos, which causes those to film while in the gym. Videos are meant to be positive but there are many that show the wrong side of people. In this particular video, user Gwinie_the_pooh did not come off in a good light.

Swoll, who has built a following of 6.2 million on TikTok, has always defended those who are unfairly put in a negative light. Over the last month, there was a video made of a female influencer accusing a man of staring but Swoll stepped in to react to the video. The woman has issued an apology for her reaction.

Joey Swoll: “Your Gym Should Kick Your Ass Out”

In the video, the female caught a glimpse of an old man working out in the background. She was making fun of this and Joey Swoll felt strongly about this.

“So now we are making fun of the way an elderly man works out? Really? You should be ashamed of yourself and we wonder why so many people want filming banned in all gyms.”

When a video goes viral, there are many sides taken in the comment section. This is especially true if it is controversial in one way or another. In this particular example, many commenters were defending the man working out.

“I’ll tell you what was pretty cool though, to see the comments on that post, all the people defending that man and telling you to leave him alone as you should.”


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A post shared by Joey Swoll (@joeyswoll)

There have been many instances where men have acted in an inappropriate way. In some extreme cases, there was a strange voicemail left on the phone of a female gym-goer. There have been other cases where females are approached in strange ways while working out. Gyms have the right to take action and revoke memberships if they feel it is extreme.

Since TikTok has taken over, there has been an increase in filming in the gym. This has cause some issues but there are ways around it if those act appropriately. In this case, the female did not and Joey Swoll believes there should be action taken.

“To this young woman, you owe that man an apology and I really hope you’re accountable enough to do so. Otherwise, your gym should kick your a** out. You need to do better. Mind your own business.”

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How To Get V-Lines To Make Those Shredded Abs Pop


Get those V-line abs for a shredded aesthetic.

Those V-line abs seems elusive, don’t they? Abs in general to be honest. You work hard, do the right exercises, eat the right stuff, but those pesky abs just don’t want to pop. You see people all the time with a shredded midsection and think, why do they have it and not me? There are reasons, some in your control and some not, but the nice part is, those in your control you can work to maximize to overcome those that aren’t.

People love V-line abs. They show off your core, outline and chisel your midsection to be something off a sculpture. It feels like the perfect aesthetic is not complete without a set of V-lines taking shape. Days where we perform abs can be daunting and not seeing results can be a tough pill to swallow. Bu the results are there and it just takes time for them to show. Knowing how best to get them and what is required can better prepare you as you embark on this V-line forming journey.

Let’s take a look at how to get those abs you want most. What you can do to better shape your desired physique and what you have to ignore as it is out of your control. With the right approach, you can better tackle anything that comes your way.


How Genetics Play A Role

Something out of your control is genetics and the role it plays in forming abs. There are people out there who just have that magic genetic component of a V-line. It’s unfair, right? Well, that’s just how it goes. There are many reasons at play when it comes to genetics, for example, the amount of fat you hold, the shape of your abs, the symmetry of them, among others. The best you can do is buckle down and put in the work.

What About Diet

They say abs happen in the kitchen. There is definitely truth to that. While exercise is crucial, so too is a healthy diet. Eating whole foods, pumping yourself with protein, and limiting carbs and sugar are a solid way to keep off unwanted fat to tone and shred. Calories in, calories out.

You need to consume less calories than you burn in order to see the best gains and while this can be challenging, it needs to be done. Also, supplements are your best friend. Working with a number of supplements can take your workouts to new heights by pumping you with beneficial ingredients perfect for seeing real growth and effective change take place.

Abs cover

Best Exercises For That Shredded V-Line

There are some key exercises to include in your abs routine to make sure those abs pop for the better. By working with these exercises and giving yourself the best chance at muscle growth, you will start to see them pop and eventually that desired shape you want most.

Let’s take a look at some of these exercises to better prepare us for the road ahead. Some of these are cardio-based while others are more bodyweight. Even still, the option to add weight for increased time under tension is something to definitely consider as this will most definitely increase overall muscle growth and a shredded aesthetic.

Mountain Climbers

Mountain climbers are a great exercise for those V-line abs and will also work to mix in a cardio exercise into your routine. Working with balance and coordination, while also relying on your abs for stability, increasing strength and the need for better stamina and endurance.

Reverse Crunches

Reverse crunches are nice for strengthening those abs and taking strain off your neck to alleviate any unwanted pain. Targeting your core muscles, the movement is great for that V-line shape as this targets deeper into your abs for the best results (1).

Ab Wheel Rollouts

A challenging exercise, ab wheel rollouts are perfect for they work a number of muscles and really give your core a great burn. Increasing stamina, strength, and coordination, the ab wheel is a great accessory to have in your gym bag for whatever workout comes your way (2).

Russian Twists

Russian twists work your entire core and are great for hitting those obliques. A stronger core ensures better posture and a more confident look and that is exactly what you get with these. The nice part is, you can do these bodyweight, with a medicine ball, or a dumbbell for that added challenge.


V-ups can be hard, but definitely worth it. Improving balance and overall strength is the name of the game and this requires your core to be braced the entire time to keep good form and alleviate unwanted back pain. Building core strength and stability, this is the perfect exercise to mix into your routine.

cla and carnitine

How Can Cardio Work For V-Lines

Mixing in cardio is a great way to burn calories and ultimately burn fat. Of course, building muscle is imperative for that muscular physique, but by mixing in cardio, you allow yourself to shed fat and change your body composition. It is a fine line, however. Consistent longer distance cardio work will start to hinder gains so working with more HIIT based exercises will get your heart rate going, boost your metabolism, and give you that great sweat from an effective cardio workout (3). Plus, you build muscle too!

Wrap Up

Getting those V-line abs is hard. It takes consistent exercise, and the right exercises at that, while also sticking to a whole food diet with only the best foods. While genetics do play a role in the formation of V-line abs, it is possible to get them if you put your mind to it and really do the work. Try some of these exercises above, follow these tips, and give yourself the best chance at seeing the best success with a shredded core.

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


  1. Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
  2. Hildenbrand, K.; et al. (2004). “Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls”. (source)
  3. Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)

Zottman Curls For Building Massive Arms


Forearm Strength Training

Building strength in the forearms is important and often grip strength is used as a measure and indicator of health and fitness (1). However, for many, developing the muscles of the upper arms is a priority while the forearms often get neglected. As a result, the upper biceps develop well yet the forearms fail to adapt at similar rate which leads to imbalances in strength and size.

While forearm training will bring about increases in size, strength and definition there are a number of other, less obvious, benefits associated with forearm training.

Regular forearm training can have a positive impact on gym performance and daily function. Strong forearms can facilitate a greater performance for many compound exercises, such as the deadlift and bench press where having a strong grip is essential. Improving grip strength generally can have a positive impact on simple day to day activities – for example, carrying heavy grocery bags or opening stiff jars.

Regularly performing forearm based exercises can also help to reduce the risk of experiencing injury – specifically around the elbow and wrist joints. Sprains or strains are fairly common injuries that can occur instantly or develop over time (2) and often result from weaknesses around a specific joint. Therefore, strengthening the forearm will have a consequent positive impact on both the elbow and wrist joint.

How To Perform A Zottman Curl

The following 4 coaching points will demonstrate how to effectively perform the Zottman curl. Be aware that this exercise can be performed unilaterally (one arm at a time) or bilaterally (both arms simultaneously).

1) Selecting an appropriate weight and grab the dumbbells using a thumbless, supine (palms up) grip – this will immediately make gripping the dumbbell harder and force the forearm muscles to contract.

2) Before starting the movement, ensure that the elbows are tucked in tightly to the ribcage. From that position, focus on contracting the biceps and hinging at the elbows until the dumbbells rise up to roughly shoulder height.

3) At this point, focus on squeezing the biceps for 1-2 seconds. Before beginning the lowering phase, rotate the entire arm so that the dumbbells are now being held in a prone (palms down) position.

4) In a controlled fashion, begin to lower the dumbbells back down to the hips. Once the dumbbells have returned to the starting position, rotate the arms again and return to a supine grip.

Zottman Curl Benefits

A commonly used forearm resistance exercise is the reverse bicep curl which involves a pronated grip throughout. The benefits of the Zottman curl over the reverse curl is that by using a supinated grip in the first phase it is possible to lift a heavier weight and therefore put more stress through the arms.

The eccentric contraction (lowering phase) produces more force than a concentric contraction (drive phase) and therefore, look to lower the weight slowly and maintain control throughout in order to maximize forearm activation. This technique is known as eccentric or negative training and has been found to be effective for building strength (3).

As briefly mentioned in the coaching points, a thumbless grip places a greater demand on the muscles of the forearm. Removing the thumb from the equation makes gripping the weight highly challenging and, as a result, the fingers have to squeeze hard to prevent the weight from slipping from the hands.

Therefore, it is clear that the Zottman curl is excellent for placing an increased load on the biceps and for maximizing the eccentric contraction of the forearm muscles.

Zottman Curl Programming

The Zottman curl can be performed for a variety of sets and reps depending on one’s fitness goal. Those looking to build muscle size, should perform 3-4 sets of 8-10 reps as this volume is optimal for muscular hypertrophy. It can also be used as an effective high-rep finisher at the end of a workout. Completing 2-3 sets of 20-30 reps will be more than enough to bring about a great pump.

Finally, the Zottman curl can be used as effective preparation for a forthcoming workout – specifically for any exercises that require any degree of elbow flexion. If using this exercise as a warm-up, avoid heavy weight and muscular failure. Heavy loads will use up valuable energy that is required for the ensuing workout, whereas light loads will effectively warm the tissues without excessively burning up energy.

Final Word

There is no doubt that the Zottman curl is a highly effective arm building exercise which simultaneously places a load on the forearms and biceps. In terms of forearm building exercises, the Zottman curl should be regarded as one of the most effective as regularly performing this exercise will lead to a simultaneous increase in strength and size of both the forearm and upper arm.

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1 -Publishing, Harvard Health. “Give grip strength a hand”.

2 -“Sprains and Strains”. medlineplus.gov.

3 – Information, National Center for Biotechnology; Pike, U. S. National Library of Medicine 8600 Rockville; MD, Bethesda; Usa, 20894 (May 30, 2018). Golfer’s elbow: Strengthening and stretching exercises. Institute for Quality and Efficiency in Health Care (IQWiG).