Ronnie Coleman was asked his opinion on Chris Bumstead and had high praise.
Chris Bumsteadis without a doubt one of the top bodybuilders in the world regardless of division. The reigning four-time Classic Physique champ has created a brand for himself that puts him at the top of the sport. Recently, bodybuilding legend Ronnie Colemanhad high praise for Bumstead and the work he has put in over the course of his career.
Bumstead took over the Classic Physique Olympia title in 2019 and has not relinquished it since. He focuses year after year on bringing home wins and that is exactly what he has done. The Classic Physique division is extremely top heavy with some young competitors emerging but Bumstead remains in a league of his own.
Coleman is no stranger to being in a league of his own. From 1998-2005, Coleman was unbeatable on stage, totaling eight consecutive Olympia victories. This is tied for the most all-time with Lee Haney. Coleman has not competed in years but remains active in the sport of bodybuilding and interacts with fans frequently.
During a recent Q&A session on his YouTube page, Coleman was asked his opinion on Bumstead. The answer was a testament to the work that Bumstead has done over the course of his career.
Ronnie Coleman: “Best Physique Ever. Period.”
Classic Physique is a growing division that has gained popularity because of stars like Chris Bumstead. Arnold Schwarzenegger has even commented on the division believing that it should carry the title of Mr. Olympia.
When asked about Bumstead, Ronnie Coleman broke down his thoughts on Classic and his physique as a whole.
“Well, I think Chris Bumstead is the greatest Classic bodybuilder of all-time. Absolutely the best physique I’ve ever seen in Classic Physique. Gotta be the best physique I’ve ever seen period.”
Chris Bumstead has completely taken over Classic Physique but has also hinted at competing in Men’s Open before his career is finished. Nothing is set in stone but it seems as though Bumstead could compete in at least one Men’s Open show sometime in the future. This does not mean that he will completely change courses but it is possible that one show could see it happen.
Thee has also been many rumors about Bumstead retiring but he has disputed those claims. For now, Bumstead will focus on winning his fifth consecutive Classic Physique Olympia title at the end of the year.
Ronnie Coleman displayed one of the freakiest physiques of all-time during his career. When he dubs a physique the best he has ever seen, it is high praise and it makes sense that Bumstead gets that title.
Frank Sepe returns to the podcast to discuss his latest blood test lab results – and his brief experience using TRT
The bodybuilding world is very different today than it was 30 years ago. In one way that has become abundantly clear is in how we discuss bodybuilding health. Concepts like bloodwork tests and Testosterone Replacement Therapy (TRT), where not publicly discussed like it is today. That’s a good thing. But with so much information being shared across social media – it’s important these tools are used correctly and not abused. This week on Generation Iron and Barbend present The Mike O’Hearn Show, Frank Sepe explains the right way, and the wrong way, to start using TRT.
Recently, Mike O’Hearn spoke on the podcast about what to look for when reviewing your blood test lab results. Bloodwork is vital for bodybuilders – and it’s important that these tests are done regularly. Now that you know how to analyze your bloodwork, it’s important to know how to use that knowledge to optimize your health and performance.
That’s why Frank Sepe has returned to the podcast this week to discuss with Mike O’Hearn his recent blood work and his recent experience working with Transcend. Transcend is a tele-health company that conducts bloodwork and then provides doctor supported FDA approved personal tailored health solutions. This includes hormone replacement therapy such as TRT.
Both Mike O’Hearn and Frank Sepe embrace the use of medicine and science to improve our health as we age. But they also believe that these supplemental methods should be a last resort after focusing on lifestyle changes first. Let’s jump into a recap on their discussion.
The importance of training and diet changes before turning to prescription supplementation
Frank Sepe talks in detail about how eye opening his blood test results were for his understanding of his body and health. In bodybuilding, we understand that every individual is different. We often cite this under the blanket term of “genetics” – it’s the reason some physiques, no matter how hard you try, can’t look the same as another. It’s also the reason that using illegal PEDs can be dangerous. Just because one person reacted smoothly to a substance doesn’t mean you will.
This is true for wider health as well. Frank Sepe explains that bloodwork helps provide a spreadsheet of data to pinpoint the exact details on how your body is uniquely reacting to the stimulus you put it through every day. This takes, to some degree, the guesswork out of optimizing your physique, strength, and health.
That being said, discovering a deficiency in via your bloodwork should not be an invitation to jump straight onto prescription drugs to “fill in the holes.” This is especially true of TRT. Testosterone Replacement Therapy is a legitimate form of treatment that can help many adults. But as the term rises in popularity, it’s important to understand that it is not a catch all fix. It should only be used as a last resort.
Frank Sepe and Mike O’Hearn both stress that after getting bloodwork, the first change should be to your training, diet, and lifestyle. If these factors can get your levels back on track – then you should avoid TRT. Much like how Mike O’Hearn consistently stresses his natural status. It’s possible to achieve amazing results naturally – if bodybuilders were not so impatient to get there and turning to PEDs very early in their life and career.
Frank Sepe shares his experience using TRT
During their discussion, Frank Sepe admits that he is currently not on any form of testosterone via his protocol through Transcend. This is largely because he tried it and the results were not beneficial for him.
Frank Sepe details how he went on a mild testosterone oral plan. Why? Because he had above average testosterone levels – but his free testosterone was low. This essentially means that his body wasn’t using his test efficiently. He was prescribed testosterone to see if this could level out the problem.
Within a short period of time, Frank Zane gained 13 pounds of muscle. He literally blew up at a speed he had not seen in quite some time. The professionals at Transcend were shocked. Sepe stated that this reaction was due to the fact that he had not used any form of steroids in many decades. So his tolerance was quite low.
Ultimately, this reaction showed that his body didn’t need TRT. So he stopped taking the oral supplements. Frank Sepe tells this story because he wants people to understand that TRT should only be used as a necessity. Not as a “legal form of pumping up.”
Wrap Up
Mike O’Hearn and Frank Sepe go into great detail about Sepe’s bloodwork, TRT, and also the other benefits of supplemental approaches such as improving sex drive, skin health, and hair health. There are also a bunch of funny stories sprinkled throughout. So make sure to watch the full episode of The Mike O’Hearn Show above. Don’t forget to check out new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Samir Bannout believes Nick Walker can win the 2023 Olympia with a little help from Frank Zane.
The Men’s Open division has become extremely deep over the previous two years because of the emergence of many young names. Nick Walkerquickly turned from one of the new up-and-comers to one of the top competitors in the world. After a third-place finish during the 2022 Olympia, Walker is looking to reach the pinnacle this year.
Walker has two top-five finishes in his first two Olympia competitions. In 2021, Walker won the New York Pro to qualify and followed the up with a win during the Arnold Classic. He finished fifth at the biggest show of the year before taking the full 2022 season to prep. After a third-place finish, Walker returned to the stage just three months later in Columbus.
During the 2023 Arnold, Walker was considered the favorite but was topped by Samson Dauda. Following this verdict from the judges, there were many who criticized it but Walker quickly went back to work. This forced many to go back and look at the tape of the event.
According to Samir Bannout, there are some areas to improve for Walker and he should consider bringing in one of the best to ever do it.
Samir Bannout Urges Nick Walker To Hire Frank Zane
Nick Walker brings all of the physical tools to the stage but Samir Bannout believes there are some areas in posing that can be improved. He highlighted the front lat spread as a factor during his appearance on the Muscle Maturitypodcast.
“Nick Walker can do it all, believe me, believe me, I know exactly what he needs. Nick Walker could be much better yet if he posed properly but Phil Heath that that ability to do an incredible lat spread, Phil Heath has it.
Yeah Nick needs to work mostly on, he needs to make it flow. Nick, he bends his legs a little bit and he makes himself look shorter because his lower body, the more you bent the knee slightly and hunch a little bit, it’s going to take away. It’s going to make your upper body and your torso look a lot bigger and a lot longer.”
Bodybuilders find new coaches when needed in order to improve in certain areas. Bannout believes that Walker should reach out to Frank Zane and see if he is interested in coaching him through different poses.
“I don’t want to be biased but if Nick Walker wants to be Mr. Olympia. I’m going to tell you what’s his medicine, if he listens to this, he’ll go, I don’t care how much Frank Zane is going to charge him, but Frank may not charge him. But you need to take someone who is fully aware of the flows and how to flex certain things and make it flow. It would be worthwhile for Nick Walker to do.”
Nick Walker burst onto the scene in 2021 during his rookie year. This is when he showed a crazy physique that has potential to be Mr. Olympia. He is currently one of the top competitors in the world and is only getting better.
“Remember, he hasn’t been around for too long. So, he’s improving every year. He’s getting better and better.”
It is no secret protein is the building block of your muscles. If your goal is to build muscle mass you should be consuming a minimum of 1.5 grams of protein per pound of body weight every day. For instance, if you weigh 80 lbs, your daily protein consumption goal should be 120 grams. The FDA will recommend fifty grams per day, but that is for the average person, and we want to be above average.
Here we provide you with the best protein foods for building muscle.
Protein Overview
Protein is the most important macronutrient when it comes to building muscle mass, even more important than the other macros including carbohydrates or fats. While protein powders, protein bars, and other supplements like meal replacements can be convenient, nothing can beat the effectiveness of consuming protein-rich real foods. But if you need hard numbers: 1.5 grams per pound of bodyweight is perfectly good, and more than 2 grams is probably unnecessary, as your body really cannot handle all that.
These Are The 11 Best Protein Foods
1. Eggs
It is no secret eggs are rich in protein. Most people start eating eggs from a young age because they are rich in vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. Whole eggs are rich in protein whereas egg whites are almost purely protein.
2. Chicken Breast
Chicken Breast is one of the favorites of bodybuilders, part of the classic “meathead” diet of just chicken and rice 24/7. All jokes aside, chicken is one the easiest foods to cook, you can do a lot with it, and if you do it right, it tastes delicious. Chicken breast should be a part of your daily nutrition plan if you’re looking to gain muscle mass as most of the calories in this food come from protein.
3. Fish
A wise shark once said in a classic film “fish are friends, not food”, but that is not the case here at all. Fish are a goldmine of protein, so they certainly are food. Apart from the protein, fish is rich in various important nutrients and have a high percentage of omega-3 fatty acids which are healthy for your heart and joints.
4. Turkey Breast
Turkey breast can be a popular substitute for chicken breast, or just a nice option to switch up what you are consuming. Turkey breast has lesser fat and calories as compared to the chicken breast or other meats. If you are in a cut trying to preserve muscle or looking to get more protein in and build it, the next time you have an option between the two, opt for the turkey breast.
5. Tuna
Although it is technically a type of fish, tuna deserves a special mention as it’s macros are undeniably ideal for building muscle. Tuna is high in protein, but also is low in fat and calories. A tuna canned in water has 94% protein content, how can you beat that? A single cup of tuna fish contains 154 grams of protein and only 179 calories.
6. Shrimps
Shrimp is another type of seafood that does not count as fish, and it is rich in protein and other nutrients like omega-3 fatty acids. Shrimp contains ample amounts of protein and can replace meat and poultry as a source of protein in your diet.
7. Milk
Milk is one of the healthiest food. It contains a little of every nutrient needed by the human body. This is the reason babies are fed milk. Milk is high in calcium, phosphorus, and vitamin B2. Milk is an easy and convenient way to consume which makes it one of the best protein foods.
8. Greek Yogurt
Greek yogurt is also known as strained yogurt and has a thick and creamy texture. Greek yogurts are delicious and nutritious at the same time. Make sure you choose a fat-free yogurt with no added sugar.
9. Almonds
Almonds are rich in nutrients like fiber, vitamin E, manganese, and magnesium. They are one of the best options if you like snacking on nuts high in protein but low in saturated fat. Almonds are also easy to pack for when you’re on the move.
10. Peanuts
Peanuts are another type of nuts which are rich in protein, fiber, and magnesium. While peanuts are rich in protein, they can also help you in losing weight. Peanut butter is a hit in the fitness community.
11. Lean Beef
Lean beef is one of the best protein foods. It is delicious and has a very high protein content. Protein makes up 53% of the calories in lean beef. 85 grams of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
We often meet many amateur bodybuilder’s looking to become IFBB Pro’s and stage-ready, and this is certainly not the easiest task to complete. While training in the gym may seem simple, the diet is where things get difficult. Knowing what to eat and what to avoid can make or break your physique, especially in a bodybuilding prep. The vast recommendations above will work just fine for a good majority of people and their body composition goals, even for serious athletes training for other sports.
One of the diets, or eating patterns that has risen in popularity in recent years with most in the health/fitness space is intermittent fasting, often abbreviated to IF. We all know that fasting refers to the abstinence from food, but what else does it entail? And is it even beneficial to those looking to gain muscle and make overall improvements in their body composition?
The traditional time-restricted feeding model, otherwise known as the 16:8 protocol, as it is the most commonly used format of IF in fitness realms, and now you’ll find out why that is. It is the most commonly used protocol, especially in bodybuilding, as it allows the individual full control of the planning of their meals around their workouts. Timing your meals can take you to the next level, and the pre and post-workout meals are often regarded as the most important meals of the day. Most traditional forms of IF would not allow this type of flexibility and control.
If you have a very significant amount of muscle mass you want to preserve while shedding fat? We recommend a natural fat burner to help. Yeah, there’s a chance that even more protein might be smart.
Wrap Up
Overall, protein is the most essential macronutrient for the muscles. The protein powders and supplements to help you hit your numbers are great and certainly come in handy, but nothing beats good old fashioned whole food.
Which is your favorite protein food? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
After an epic two-day battle in the qualifiers – we now have our 10 2023 World’s Strongest Man finalists.
The 2023 World’s Strongest Man contest now has an official roster. It was previously shared that the event would take place from April 19-23 in Myrtle Beach, SC. There will be 12 events over the five days as competitions work through the qualifying phase and into the finals.
Headlining the group will be reigning two-time champion Tom Stoltman. He made it known that he would be competing looking for his third-consecutive title.
Only 10 athletes would continue on after the first two days of qualifiers – and after a brutal battle of strength, the qualified athletes have been determined. Check out the official list for this weekend’s finals below.
2023 World’s Strongest Man Finalists
Pavlo Kordiyaka — Ukraine
Oleksii Novikov — Ukraine
Mitchell Hooper — Canada
Jaco Schoonwinkel — South Africa
Trey Mitchell — USA
Tom Stoltman — UK
Luke Stoltman — UK
Mathew Ragg — New Zealand
Brian Shaw — USA
Evan Singleton — USA
Originally 30 athletes entered the arena of the 2023 World’s Strongest Man, all fighting for the right to rise up and win the title – and claim of being the current strongest man in the world.
Below is the original roster that kicked off the event.
2023 World’s Strongest Man Competitors
TomStoltman (UK)
Pavlo Kordiyaka (Ukraine)
Evan Singleton (USA)
Mitchell Hooper (Canada)
Trey Mitchell (USA)
Adam Bishop (UK)
Maxime Boudreault (Canada)
Aivars Šmaukstelis (Latvia)
Kevin Faires (USA)
Eythor Ingolfsson Melsted (Iceland)
Paul Smith (UK)
Rauno Heinla (Estonia)
Bobby Thompson (USA)
Mateusz Kieliszkowski (Poland)
Gavin Bilton (UK)
Spenser Remick (USA)
Eddie Williams (Australia)
Pavlo Nakonechnyy (Ukraine)
Konstantine Janashia (Georgia)
Graham Hicks (UK)
Luke Stoltman (UK)
Mathew Ragg (New Zealand)
Gabriel Rhéaume (Canada)
Brian Shaw (USA)
There is a total of 24 Strongmen on the roster to this point. That is six less than the total from 2022. There are two glaring absences from the list and that is Martins Licis and Oleksii Novikov, who won the 2019 and 2020 World’s Strongest Man titles respectively.
There is a chance that Novikov, who has been seen training on his YouTube page, is added later. Mark Felix is also assumed to be added if he is healthy enough to make it to Myrtle Beach.
There is officially a roster and likely some to be added in the future. Fans can not begin preparing for one of the biggest weeks in Strongman.
Waist-to-Hip Ratio is the Key to Female Physical Attraction
Women have a certain gift that men don’t have, and they can get this from glute exercises at home.
Let me explain. A woman’s beauty carries a lot of weight in our society. But don’t blame the superficiality of men, it’s biology. According to evolutionary biology, men are wired to find women with a certain physique more attractive.
This physique is the typical hourglass physique you see Instagram models and influencers have. But if you’re like most women, you probably don’t have the tone butt that you want.
And what’s worse is that you’ve been going on all these crash diets and doing hours upon hours of cardio with no results. The last thing you want to do is put in countless hours of hard work without having the beautiful body you desire.
With the right approach, you can have that flawless, tone, body you deserve. The right glute exercises at home will have so many DMs flooding your Instagram, you won’t know what to do.
Women are the most beautiful creatures that roam the earth, but you need to follow the right structure to optimize your beauty.
Well, if you improve your waist-to-ratio by doing glute exercises at home, you’ll be sure to glow and bring out your best self. What more could you ask for? Build the body you crave all from the comfort of your own home.
Waist-to-Hip Ratio
The waist-to-hip ratio is the sign of physical attraction in women. It’s the ratio of your hips to your waist. The wider your hips are and the more narrow your waist is, the better the hip-to-waist ratio you’ll have.
Ideally, you want your waist to be roughly 70% of your hips. This will give you the astonishing waist-to-hip ratio you’re looking for that will turn every guy’s heads in the gym, beach, and pool parties.
The perfect waist-to-hip ratio will give you the hourglass shape many sex symbols have like Jennifer Lopez.
A stunning waist-to-hip ratio represents beauty, fertility, and vitality.
To improve your waist-to-hip ratio, you’ll want to build tone, big glutes (butt). Having bigger and stronger glutes will give you the ideal waist-to-hip ratio and a sexy, beautiful body.
The key to improving your waist-to-hip ratio is a slim waist with a big, tone butt.
And you don’t have to go to a crowded gym to make that happen. You can do this all from your home. (And yes, even watch the latest episode of “The Bachelor” while you’re at it).
6 Glute Exercises at Home
Wide Stance Squat
The wide stance goblet squat targets your glutes more than a traditional squat because the wider stance places more focus on your glutes.
To do this, get into a squat stance that is slightly wider than shoulder-width apart and do a normal squat.
2. Curtsy Lunge
The curtsy lunge targets your glute medius (butt muscles) and inner thighs. It’s an awkward movement at first, but the angle of crossing your legs to the opposite side hits your glutes like no other.
A curtsy lunge is a reverse lunge to the opposite side of your body.
Add dumbbells to overload the muscles.
3. Fire Hydrant
Fire hydrants will not only work your glutes but will improve your hip mobility and get the other muscles of your lower body involved.
To make it more challenging and to be sure you feel the burn, add resistance bands to the movement.
Get down into a quadruped position (all-fours) on the ground and lift your legs laterally at a 90-degree angle until they’re parallel with the ground.
4. Donkey Kicks
Donkey kicks are great for stability and toning. They will engage your core more and blast your booty.
You’ll be in a quadruped position again, but this time you’ll kick your heel up behind you with your hips at a 90-degree angle.
5. Lying Hip Abduction
This movement not only targets your glutes, but it hits the nice long thigh muscle running down your leg (tensor fasciae latae).
Lie on the ground on your side. You can use your arm to rest your head on and lift your leg while keeping it straight. If you have resistance bands, use them to work your muscles more.
6. Glute Bridge
The glute bridge is not only good for your glutes, but it’s great at relieving lower back pain.
Lie supine (on your back). Bend your knees, and push off your heels to raise your hips off the ground.
Add a dumbbell on top of your hips to grow your glutes more.
Workout Routine
Wide Stance Goblet Squat 3 sets x 10-12 reps
Curty Lunge 3 sets x 10-12 reps
Fire Hydrant 2 sets x 12-15 reps
Donkey Kick 2 sets x 15-20 reps
Lying Hip Abduction 2 sets x 20 reps
Glute Bridge 3 sets x 10-15 reps
Perform this workout 2-3 times a week to build you the booty of your dreams. Make sure you rest about 90 seconds between each set.
It’s worth mentioning that a crucial component to improving your waist-to-hip ratio is a proper diet. You’ll want to make sure you’re hitting your calorie and macro targets to lose fat and build muscle.
Conclusion
As a woman, having a beautiful body goes a long way in our society. From an evolutionary biology standpoint, having the ideal waist-to-hip ratio is a significant measure in a woman’s overall physical attractiveness.
Doing glute exercises at home will build you a toned butt that will improve your waist-to-hip ratio.
If you found this helpful, share this on Instagram and Facebook to help out all the strong, beautiful women out there!
Build those strengths goals with creatine as you look to bulk.
Many of us use a host of supplements to increase strength and size and improve our overall bulk, but creatine may not be one of them. We all know about pre-workouts and protein powders, plus many other supplements, that can improve our overall strength goals, but when it comes down to a great product for bulking, creatine is for you. A well-researched and very popular supplement among athletes, it is easy and safe to use and can enhance any routine.
Saying that creatine is the best supplement for strength gains is really up to the individual and overall preference. Plenty of athletes see great gains by using other products and to claim one is the best would be a disservice to those who may have found their secret workout weapon. We are simply here to bring awareness to a popular and very beneficial supplement for those looking to increase their strength and bulking needs.
Let’s take a look at creatine and see what makes this supplement so great. For those in a bulking phase, or for those looking to build as much strength as possible, you will find that creatine can enhance these gains for the better and work to boost your overall strength as you push yourself in the gym and see the best results come performance time.
What To Know About Creatine
Creatine is an amino acid found in your muscles and brain and is used to improve energy and performance, avoid muscle breakdown, retain muscle mass, and increase strength and size.
Your body uses ATP for energy and after a grueling workout, these ATP stores are severely reduced. ADP is a byproduct of using this energy and ADP is essentially useless for the body. What creatine can do is work to replenish these stores by using ADP and converting it to useful ATP so you more than ready for that next workout (1).
With many forms of creatine, including things like creatine monohydrate, creatine HCL, and creatine anhydrous, among others, this supplement is safe to use and is widely studied. Effective as well, it is worth your time and money when looking to increase strength and aid in that bulk.
How Creatine Increases Strength & Bulking
In terms of strength, creatine works to increase certain levels in your body, like phosphocreatine levels, which can have an effect on ATP production. As mentioned before, ATP is the main energy source for exercise and when depleted, creatine can help restore it. With creatine’s help, you work to improve these levels and give yourself more energy to see that improvement in strength and power (2).
As it pertains to your muscles, creatine can improve the growth of muscle, as well as muscle function. By increases the amount of water flowing through your muscles, this increases muscle cell size and allows for better training as you seek to lift more weight. In efforts to reduce muscle breakdown as well, what you will find is that you won’t lose strength and size even if you find yourself in a deficit or an unfortunate catabolic state (3).
It’s evident that creatine works to increase strength and aid in those bulking goals. It takes time to see any gains but with the right supplement, you can see those desired goals become reality in just a matter of time. Saying creatine is the best supplement for strength may be a disservice, for it is a personal preference, but at the end of the day, it is a top choice for boosting strength and increasing your bulk.
Other Benefits Of Creatine
Along with the great benefits of increase strength and muscle growth, what you will find with creatine are other health and performance benefits great for enhancing gains. Creatine may be able to improve your metabolism through glucose tolerance and glycemic control (4). This will provide you with fuel and help lead you to fat loss since you will have more energy and a better control on how to use it.
Creatine may also increase cognitive function by increasing oxygen utilization in the brain to boost memory and processing speed during intense workouts. Since the brain needs plenty of ATP to function properly, what you will find is using creatine can potentially aid in thinking and focus during all tasks (5).
Featured Creatine Supplement
We wanted to share a great creatine supplement so you can handle your bulking gains with ease. While increasing strength may seem easy, what you will find is with a strong supplement like creatine, those gains are easier to come by. When paired with a solid training and diet routine, supplements can improve your gains tenfold.
With a market so saturated, finding the right supplement may seem more challenging than you think. But it possible to find a high-quality supplement to improve your gains without totally breaking the bank. It just takes know the right companies and brands to look for.
Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Transparent Labs StrengthSeries Creatine HMB is a synergistic muscle and strength promoting formula. With clinically effective dosages, this product is designed to increase strength, boost endurance, decrease fat mass, and prevent lean muscle loss. With zero artificial sweeteners, dyes, and fillers, a transparent label and formula gives you the ability to trust what is in this creatine supplement. Easy to use with great flavors, you will find this creatine product can work for great results.
Creatine has the ability to improve all areas of your strength and bulking needs and with the right approach to diet and training, this safe and effective supplement can work wonders for you. While it may seem like just another supplement, creatine can work to enhance other aspects of your health and performance as you look to increase strength for training and performance results. While calling this the best supplement for strength may not be the best approach, it is definitely towards the top of those supplements great for strength building and bulking.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kurosawa, Y.; et al. (2003). “Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Sakkas, G.; et al. (2009). “Can the use of creatine supplementation attenuate muscle loss in cachexia and wasting?”. (source)
Gualano, B.; et al. (2008). “Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic training”. (source)
Avgerinos, K.; et al. (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
2023 World’s Strongest Man Day 2 Qualifier is underway – here’s our complete breakdown & results.
The second day of the 2023 World’s Strongest Man competition is officially underway from Myrtle Beach, SC. Competitors will have one final chance to qualify for the final, which will begin on Saturday after a rest day for all athletes. The second day of competition will feature three events — Conan’s Wheels, Kettlebell Throw, and Stone-Off.
During Day One, reigning champion Tom Stoltman found himself at the top of Group 1. He has won the previous two competitions and is looking to make it three in a row. Oleksii Novikov and Mitchell Hooper also find themselves at the top of their respective groups, meaning the competition could heat up very soon.
As the second day of competition begins, all results will be updated here, along with a standing of the overall point totals and the 2023 WSM Final Roster.
The second day of action has come to a close in Myrtle Beach, SC. Checkout the results and final qualification standings from the World’s Strongest Man competition.
2023 World’s Strongest Man Leaderboard
Rank
Name
Points
Group 1
1
Pavlo Kordiyaka
25
2
Tom Stoltman
20.5
3
Bobby Thompson
20
4
Konstantine Janashia
17.5
5
Pa O’Dwyer
13
6
Eddie Williams
9
Group 2
1
Oleksii Novikov
23
2
Luke Stoltman
21
3
Gavin Bilton
20
4
Thomas Evans
18
5
Kristján Jón Haraldsson
15.5
6
Fadi El Masri
7.5
Group 3
1
Mitchell Hooper
29
2
Mathew Ragg
22.5
3
Aivars Smaukstelis
17.5
4
Mateusz Kieliszowski
14
5
Graham Hicks
11.5
6
Spenser Remick
10.5
Group 4
1
Jaco Schoonwinkel
24
2
Brian Shaw
23.5
3
Rauna Heinla
20.5
4
Adam Bishop
14
5
Kevin Faires
13.5
6
Gabriel Rhéaume
9.5
Group 5
1
Trey Mitchell
26
2
Evan Singleton
24.5
3
Eythor Ingolfsson Melsted
22.5
4
Mark Felix
12.5
5
Paul Smith
11
6
Jean-Stephen Coraboeuf
8.5
2023 World’s Strongest Man: Day Two Qualifier Results
The second day of competition began with Conan’s Wheel. Later in the afternoon, they will move onto Kettlebell Toss before finishing with the Stone-Off.
Image via Todd Burandt / World’s Strongest Man
Conan’s Wheel
Conan’s Wheel is an event that tests strength and durability. Athletes are required to lift a 200kg beam and carry it for as long as possible. The beam is able to move and competitors must move it for as long as they can. Results are measured in degrees moved. For example, 360° would equal one circle.
The Kettlebell Toss was the second even of the day and one of the most important for athletes looking to qualify for a spot in the final. There will be a total of six kettlebells that competitors will have to throw over a beam that is 4.57 meters high. The lightest weight will begin at 20kg and get increasingly heavier until it reaches 31kg. There will be a tie limit of 60 seconds to complete all seven throws.
Mateusz Kieliszkowski became the first competitor to complete all seven throws but did not secure enough overall points to continue. As for Oleksii Novikov, he completed one throw before conserving his energy due to the fact that he was able to win Group 2 overall.
The Stone-Off is the final event of the 2023 World’s Strongest Man qualifiers – where only two athletes partake in this event per group. The second and third place finishers in each group face head to head to determine who would round off the 10 athletes moving onto the finals.
For the Stone-Off, two athletes stand on two sides of one beam. Each athlete, one at a time, were required to lift and toss an Atlas Stone to the side of the other athlete – and both would continue to toss the atlas stone back and forth – until one could no longer continue.
Group 1
Tom Stoltman: Won
Bobby Thompson: Lost
Group 2
Luke Stoltman: Won
Gavin Bilton: Lost
Group 3
Mathew Ragg: Won
Aivars Smaukstelis: Lost
Group 4
Brian Shaw: Won
Rauno Heinla: Lost
Group 5
Evan Singleton: Won
Eythor Ingolfsson Melsted: Lost
Image via Todd Burandt / World’s Strongest Man
2023 World’s Strongest Man: Event Schedule
Day One Finals: Saturday
Fingal’s Fingers
KNAACK Deadlift
Reign Shield Carry
Day Two Finals: Sunday
Max Dumbbell
Vehicle Pull
Atlas Stones
Continue to tune in to our coverage of the 2023 World’s Strongest Man event for more updates. For more news, follow Generation Iron on Facebook, Twitter, and Instagram.
Those who are looking to increase the size of their chest often start in the wrong place. For ultimate chest building, it is wise to start with the upper chest and work down. A well developed upper chest makes the pectorals overall look bigger, giving the chest that “shelf” like shape. Therefore, growing the upper pecs should be made a priority.
Typically, for chest development, the chosen method is to perform heavy bench presses and chest orientated exercises, but there is more that goes into building muscle in the chest area than just maxing out your bench.
While there are many superb chest developing exercises, a large number of them place demand on the fibers of the mid to lower pec rather than upper pec fibers. As a result, the upper chest may fail to develop at the same rate thus hampering overall chest building progress.
The Pectorals
The chest muscles are known as the pectorals, and there are 4 individual muscles that make up the pectorals as a whole. The 4 muscles are the:
Pectoralis major
Pectoralis minor
Serratus anterior
Subclavius
All of these muscles work together to bring about movement around the shoulder.
For those who are looking to increase chest size, it is the pectoralis major that will be of most interest. As the name suggests, the pectoralis major is the biggest and most visible of the 4 muscles. As a result, it is the muscle which have the most profound impact on chest building.
The pec major has 3 independent origin points – one on the clavicle (collar bone), another on the sternum (breast bone) and finally one on the ribcage. As a result, the pec muscle is often divided into 3 different anatomical sections – the clavicular (upper) region, the sternal (mid) region and the costal (lower) region. All three regions insert on the humerus bone found in the upper arm and allow for a range of different shoulder movements (1).
Upper Chest Workout
As mentioned, the upper chest often comes in underdeveloped and requires specific attention. The following workout will demonstrate an effective plan for developing upper chest strength and size.
The plan can be used either as a “chest day” workout or may be used as the foundations of a chest-based workout. It is possible to add extra chest exercises to this plan to increase the overall volume of the workout and enhance muscular hypertrophy.
Exercise
Sets x Reps
Rest
Incline Dumbbell Flyes (Low Angle)
3 x 12, 10, 8
45s
Smith Machine Incline Bench Press
4 x 12, 10, 8, 6
60s
Push-Ups with Feet Elevated (Dropset)
3 x failure
30s
The 3 Upper Chest Exercises
This section will briefly break down the movements required for each of the exercises in the program. For those who are strength training novices or for those who are learning the exercises for the first time, always start with low weight and intensity to allow the body time to get to grips with the movements required. As movement proficiency improves, gradually increase the demand of each exercise.
1) Incline Dumbbell Flyes (Low Angle)
A standard dumbbell fly will target the body of the pecs rather than specifically hitting the upper portion of the muscle. In order to place the majority of the stress on the upper chest, place the bench on a low incline. Doing this will maximize upper pec engagement while also minimizing the involvement of the front deltoids in the shoulder
For the incline dumbbell fly, lie back on the bench and press the dumbbells up so that they are directly above the chest – this is the starting point. In a controlled motion, gradually lower the dumbbells to the sides of the body while keeping the arms straight (avoid locking the elbow joint). Drive the chest up as you lower to stretch the pecs out all while ensuring that the shoulders are kept back and down.
Once the arms have lowered to the sides of the body, squeeze the arms together in order to drive the arms back up to the starting position. Avoid banging the dumbbells together when they meet above the chest. Once the dumbbells returns to the starting point over the chest, focus on contracting the pecs momentarily before commencing the next rep.
2) Smith Machine Incline Bench Press
When doing the bench press, one of the advantages of using the Smith machine over a barbell is that stabilization is less of a factor. With the barbell, many muscles must contract in order to stabilize the bar as it moves which may take some of the demand away from the upper pecs. Because the Smith Machine runs along rails, there is no need for stabilization which will allow a greater emphasis to be placed on the upper pecs.
For the incline bench press, start by setting the bench at approximately 45 degrees and lie back on it, ensuring that the bar lines up with the chest. Grip the bar with both hands slightly wider than shoulder width. Un-rack the bar and then gradually lower the bar towards the chest, stopping an inch above the chest. Stopping just short of the chest will maintain tension in the pecs and eliminate the chances of using momentum.
Pause briefly at the bottom of the rep before driving the bar up powerfully. As with the incline flyes, look to squeeze the pecs at this point and maintain a strong contraction for a second or so. Finally, ensure that the elbows do not lock out during this phase as this will cause the triceps to take control rather than the upper chest.
3) Push-Ups with Feet Elevated
In terms of bodyweight exercises, the push-up reigns supreme for chest development. In the same way that setting the bench on an incline places a greater demand on the upper pecs (2), elevating the feet will also cause the focus to shift to the upper chest. Using dumbbells or push-up handles is a great option for those who struggle with wrist pain and also for increasing the exercise’s range of motion.
To perform the push up, start by placing a bench directly behind the body. Position the hands so that they are directly underneath the shoulders and then place the feet on the bench at approximately hip width. Keeping the body as straight as possible, hinge at the elbows and look to keep them tight to the body as the chest drops down to the floor.
From this position, imagine trying to drive the hands through the floor to propel the body back up to the starting position. Once muscular failure is reached, step down to the floor and continue pressing. This advanced training method is known as a drop-set and has been found to be an effective muscle building method (3).
Muscle Building Essentials
While focusing on developing the upper chest is important for building a full, thick chest, changes in muscle size will not occur by simply following the aforementioned workout plan. Absolutely, strength training is highly important for building muscle size however, this must be accompanied with appropriate nutrition.
The most important factor that will determine whether or not muscle gain is successful or not is the number of calories consumed. For effective muscle building, a calorie surplus must be established. This is simply where one consumes more calories per day than their body requires. If a calorie surplus is not maintained, then optimal muscle growth will not occur (4).
During strength sessions in the gym, individual muscle fibers actually begin to tear at a microscopic level as a result of being exposed to a training stimulus. The body requires these additional calories in order to recover optimally from the stresses of training and repair each fiber. This repairing process causes the muscle fibers to increase in strength and size.
The second nutrition based essential for muscle building is to ensure that enough protein is being consumed. Protein is a crucial macronutrient that the body requires on a daily basis for growth, healing and regulation of body processes. When it comes to muscle building, enough protein must be consumed on a daily basis to, once again, accelerate recovery time from training and promote muscle growth (5).
Supplementation is also something that can help accelerate muscle growth. Some supplements that can help build size are:
In summation, failure to consume enough calories or protein, will hinder all muscle building progress regardless of how regularly strength training is taking place.
Final Word
Targeting the upper chest is often the missing component for those looking to build a full chest. Therefore, it is worthwhile selecting a number of resistance exercises that challenge the upper chest to a large degree and cause substantial adaptation. However, without appropriate nutrition, building significant muscle mass will be difficult, if not impossible. Therefore, ensure that one is consuming enough calories and protein in order to onset hypertrophy.
2-Lauver, Jakob D.; Cayot, Trent E.; Scheuermann, Barry W. (2016). “Influence of bench angle on upper extremity muscular activation during bench press exercise”. European Journal of Sport Science. 16 (3): 309–316. doi:10.1080/17461391.2015.1022605. ISSN 1536-7290. PMID 25799093.
3-Fink, Julius; Schoenfeld, Brad J.; Kikuchi, Naoki; Nakazato, Koichi (2018-5). “Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength”. The Journal of Sports Medicine and Physical Fitness. 58 (5): 597–605. doi:10.23736/S0022-4707.17.06838-4. ISSN 1827-1928. PMID 28474868.
4-LEAF, ALEX; ANTONIO, JOSE (December 1, 2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275–1296. ISSN 1939-795X. PMC 5786199. PMID 29399253.
5-Stark, Matthew; Lukaszuk, Judith; Prawitz, Aimee; Salacinski, Amanda (December 14, 2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. Journal of the International Society of Sports Nutrition. 9: 54. doi:10.1186/1550-2783-9-54. ISSN 1550-2783. PMC 3529694. PMID 23241341.
USAPL will continue to appeal this decision after the ruling.
The USA Powerlifting federation has been ordered to “cease doing business” in the state of Minnesota. This decision came after losing a case that will allow transgender athletes to compete in women’s divisions moving forward.
On April 15, USAPL shared the information on their website stating that they revised their policy as it pertains to transgender athletes. Despite doing so, the judge still ruled that it would not be able to do business in Minnesota. They believe this to be an “unusual ruling” and will continue to appeal.
“As many of you know, USA Powerlifting is involved in litigation in Minnesota involving the appropriate and fair inclusion of transgender athletes. The judge assigned to this case has ordered us to cease doing business in Minnesota even though we complied with an earlier court order by submitting a revised policy concerning male to female transgender athletes. We believe the judge has misinterpreted Minnesota law in this regard and exceeded his authority in terms of the conduct of our service to our members. We will appeal this highly unusual ruling.”
According to a post on Instagram, USAPL will share more information when it is known. It shared that Central and Midwest Regionals will be impacted, which are scheduled for May 27-28.
Transgender Athletes Can Compete In Women’s Divisions
USAPL has expressed its interest in fighting this decision until it is resolved. It comes shortly after a court ruled in favor of transgender athletes competing in women’s divisions in powerlifting.
Powerlifter JayCee Cooper filed a discrimination case against the federation after she was banned from competing in women’s events. On Feb. 27, the court ruled in favor of Cooper. USA Powerlifting will revise certain policies involving trans women competing in events. The new rules and regulations were prepared to be released shortly after the ruling.
After they were released, USAPL believes that the judge in charge of the case misinterpreted the law and this will lead to an appeal of the situation.
Cooper originally filed the case back in January 2021 after being denied entry into certain powerlifting events. The USAPL then banned transgender women from competing in its events.
