Nick Walker’s Leg Day Training to Prep for 2024 New York Pro

By

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March 25, 2024

Nick Walker's leg training — Nick Walker Instagram

Nick Walker returns to leg training after an injury that took him out of the 2023 Olympia.

Some lifters may cringe at the thought of leg day, but the benefits are undeniable. Embracing leg training boosts your mobility and strength for heavier lifts and minimizes the risk of injuries. Today, we’re delving into Nick Walker’s journey with leg day workouts and his preparations for the 2024 New York Pro. A seasoned professional bodybuilder excelling in the Men’s Open category on a global scale, Walker, at the age of 30, already holds titles such as the New York Pro and Arnold Classic.

Full Name: Nick Walker
Weight	Height	Date of Birth
270 – 295 lbs	5’7”	08/03/1994
Division	Era	Nationality
Men’s Open	2020s–Till date	American

After recovering from a hamstring injury that sidelined him from the 2023 Olympia, Nick dedicated himself to rigorous gym sessions. While he’s yet to secure a spot in the 2024 Olympia, he revealed plans to return at the 2024 New York Pro. A victory in this event would guarantee his participation in the Olympia.

In a recent YouTube upload, Walker showcases his intense leg workouts in preparation. Here’s a breakdown of his exercises and techniques to boost strength and muscle growth. Watch below:

Nick Walker’s Leg Day Exercises

Exercises	Sets	Reps
Machine Leg Extensions	3	10-12
Leg Presses	4	6-10
Hack Squats	2	10-12
Lying Leg Curls	3	15-20
Seated Leg Curls	2	10
Machine Hip Adductions	2	5-10
Bulgarian Split Squats	1	14

Machine Leg Extensions

Walker shares that they have a lot of Panatta equipment at this gym. He appreciates the smoothness of the Panatta leg extension machine and rates it a 9.2 out of 10. Walker then does specific warm-ups with the machine leg extensions before moving to his working sets and reps. This study shows that using specific warmups helps to improve muscle performance during training (1).

Leg Presses

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A post shared by Nick “the Mutant” Walker (@nick_walker39)

Next, Nick Walker loads some weights onto the leg press and integrates rest-pauses. After finishing his reps and sets on the leg press, he says:

“So, with the rest-pause, I got about 20 reps then I took about a 45-second rest. Just to really get a little more out of it. I just pumped as many as I can out, just to maximize more blood flow in the legs. We got 15 there. That’s good for me.”

Hack Squats

Nick Walker does multiple reps on the hack squat and incorporates rest pauses. Studies show using rest-pause sets allows you to do more reps (2). Walker loves how challenging the hack squats are as he tries to catch his breath.

Lying Leg Curls

Nick Walker takes on the lying leg curl machine for a few reps, again integrating a rest pause. Then he switches to a one-leg curl to do the extra work on his previously injured hamstring.

“So we did one rest-pause, sit there, but I also wanted to do one single-leg for the hammy. I am still working on just making sure I can get a full contraction on this one despite the tear that I had, so I’ve been doing a couple single-leg stuff on leg day, it’s beneficial for me.”

He didn’t do the one-leg curl to get muscle failure but to get a good squeeze from his hamstrings.

Seated Leg Curls

Walker says seated leg curls are his favorite. He does a couple of sets and reps with the machine because they do extra work on his legs, particularly his hamstrings. Research demonstrates that the seated leg curl is more effective for muscle hypertrophy in the hamstrings (3).

Machine Hip Adductions

Nick Walker uses the hip adduction machine to train the adductor muscles of his inner thighs. This study shows how effective the hip adduction machine is for building glutes (gluteus medius) (4).

Bulgarian Split Squats

Nick Walker goes all out on the Bulgarian split squats to round up his training. He does a high volume of reps using dumbbells but just one set, mainly targeting his lower back, core muscles, and quads.

After rounding up his training, Walker barely stood as the workout wiped him out. He had to sit to discuss his exercises and preparation for the coming 2024 New York Pro competition. Nick Walker says making every rep count is essential; he also emphasizes focusing when training.

“If you guys miss my talking, I’ll do them again after the show. Right now, the training is the priority, making sure everything is on point. We got a New York Pro to win,” states Walker.

Follow us on Instagram, Facebook, and Twitter for more bodybuilder workouts!

References

Andrade, D. C., Henriquez-Olguín, C., Beltrán, A. R., Ramírez, M. A., Labarca, C., Cornejo, M., Álvarez, C., & Ramírez-Campillo, R. (2015). Effects of general, specific and combined warm-up on explosive muscular performance. Biology of sport, 32(2), 123–128. https://doi.org/10.5604/20831862.1140426
Korak, J. A., Paquette, M. R., Brooks, J., Fuller, D. K., & Coons, J. M. (2017). Effect of rest-pause vs. traditional bench press training on muscle strength, electromyography, and lifting volume in randomized trial protocols. European journal of applied physiology, 117(9), 1891–1896. https://doi.org/10.1007/s00421-017-3661-6
Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523
de Almeida Paz, I., Frigotto, M. F., Cardoso, C. A., Rabello, R., & Rodrigues, R. (2022). Hip abduction machine is better than free weights to target the gluteus medius while minimizing tensor fascia latae activation. Journal of bodywork and movement therapies, 30, 160–167. https://doi.org/10.1016/j.jbmt.2022.01.001

The 10 Highest-Rated Bicep Exercises

By

Vidur Saini

-

March 25, 2024

Best Biceps Exercises You Can Do

Biceps have been the symbol of strength and masculinity for a long time, ask anyone to hit a pose and they will likely flex their biceps, it is just human nature. Gym bros love training biceps and are one of the most often trained muscle groups, every day is arm day for some. You may catch some gym goers skipping their leg days, but it is a rarity to see someone skipping biceps. How else can you fill out your sleeves? While there are many different bicep exercises to choose from, what are the highest rated bicep exercises?

Let’s break down the top ten highest rated bicep exercises that you can do to really blow up your biceps.

Bicep Anatomy

Before we get into the highest rated bicep exercises, here is the bicep anatomy to help you better understand the muscles recruited while performing these exercises.

The biceps consist of both a short and long head which, when contracted, cause flexion to occur at the elbow joint (1). While the heads of the biceps run parallel with each other, the short head runs along the inside of the upper arm. By building size in the short head, the arm will look fuller when observed from the front, and by building up the long head, the bicep will look bigger from the side.

Now with that being said, no two bicep exercises are the same. You need to have a balance between hitting the long head of the biceps and the short head to really make them look complete. That being said, choosing exercises that hit both of these to ensure an overall development of your biceps, as there are two different parts to this muscle that need to be addressed and worked out properly. We will list the 10 highest rated bicep exercises of all time in this article.

The Highest Rated Biceps Exercises

These are the 10 highest rated bicep exercises that you can do to really build them up.

Barbell Curls

Barbell curls are the gold standard when it comes to biceps training. Using a standard barbell on this lift will help you get the best results. Switching between the shoulder, narrow, and wide-grips will help you target your biceps from different angles, ensuring overall development.

Dumbbell Curls

Dumbbell curls help in building the peak (brachii) and the long head (brachialis) of your guns. Most people make the mistake of supinating their wrists at the bottom of the movement. You should rotate your wrist in the middle of the movement while curling the dumbbell.

Hammer Curls

Hammer curls work the long head (brachialis) and the brachioradialis which runs from your wrist across the inside portion of your elbow and into your upper arm bone. You can perform the hammer curls with your thumbs over the dumbbell handle to better recruit your brachioradialis muscle.

Zottman Curls

The Zottman curls are a complete bicep builder. Zottman curls have the same curling motion as the normal bicep curls but you have to rotate your wrists at the top of the movement so your palms are facing the floor while you perform the negative motion. The curling motion works the brachii while the negative motion works the brachialis and the brachioradialis.

EZ Bar Curls

EZ bar curls can be a lifesaver for people with wrist problems. The EZ bar takes off the tension from your wrists as you curl the bar. The EZ bar can also be used to focus on the long and short heads of your biceps.

Machine Preacher Curls

Machine preacher curls can completely exhaust your pythons. You should maintain a full range of motion while performing the isolation exercises. Performing drop sets on these isolation exercises will fill your biceps with lactic acid and blood, making for an insane muscle pump!

Incline Bench Dumbbell Curls

Incline bench dumbbell curls are different as compared to the standard dumbbell curls as this exercise restricts you from using momentum to lift the dumbbells, meaning your biceps will be taking a brutal beating during this exercise. You’ll be able to lift lighter weights than you lift while performing the normal dumbbell curls.

Cable Bicep Curls

Incorporating cables into your workout routines is a great idea as they can completely smoke your muscles by putting constant tension on your muscles throughout the exercise. While using the cables, you will have tension on both the concentric and eccentric motions. On the other hand, you only have tension on the concentric movement while using dumbbells.

Concentration Dumbbell Curls

Isolation exercises primarily help you in building the peak and definition in your biceps, and this one was a favorite of the 7x Mr. Olympia champ, Arnold Schwarzenegger. The concentration curls work your brachii. Maintaining a mind-muscle connection and squeezing your pythons at the top of the movements is a must to get the best results.

Overhead Cable Curls

The front double bicep is the most common pose and the overhead cable curls help you in shaping your guns for this pose. Keep your elbows pinned at a place and squeeze the living hell out of your biceps at the top of the movement.

The Importance of Training Biceps

You may think that training biceps is solely for the looks, but that is not true. Sure, having some perfectly peaked biceps is great for building a complete physique, but biceps are needed for a lot of other things as well. For starters, you use your biceps heavily during the deadlift exercise, meaning the stronger your biceps are, the better your deadlift.

The same goes with pulling things and picking things up, meaning the biceps are a functional muscle group that can help with every day tasks. That being said, training them with the highest rated bicep exercises is absolutely crucial!

Highest Rated Bicep Exercises Wrap Up

There you have it, those are the highest rated bicep exercises to really blast the biceps and create some great muscle and strength gains. Do you use any of these bicep exercises in your current workout routine?

Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Newbie Gains: Why You Make More Progress as a Beginner

By

Vidur Saini

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March 25, 2024

Maybe new lifters have something they could teach veterans

Newcomers, or “noobs”, to the gym are both loved and hated by the seasoned veterans that have been lifting weights for a long time. On one hand, you look at a gym newcomer and think “they are bettering themselves, good for them”. On the other hand, you look at them and see them as someone who has no idea what they are doing and will probably just get in the way of the squat rack you want, or they will take the dumbbells you wanted to use. One thing worth noting is that gym newbies make more gains than anyone, if they are training properly, but why is that? These are considered “newbie gains“, and it is one of the best times of your lifting career.

Let’s take a look at what gym newbies are, and why they make more gains than even the most experienced lifters.

What is a “Gym Newbie”?

A gym newbie is someone who is just starting out in the gym, and as stated above, they are loved and hated by the seasoned veterans of the gym. Before you join the newbie hate, keep in mind that at one point before you started your lifting journey you were a gym newcomer too. To some, being a noob is perhaps the most deplorable experience in their existence as a lifter. No matter how experienced one becomes, how much knowledge they acquire and the kind of shape they’re in today, at some point they were lesser, unaware of how to tackle lifting at all. Whether you’re a powerlifter or a bodybuilder on their way to the Mr. Olympia, you were that new guy entering the gym for the first time with no idea what the hell you were doing, and you still made those newbie gains.

What are Newbie Gains?

Now, it is time to dissect exactly what newbie gains are. This is the progress you make within the first few months to a year of training, whether that is strength or size, you are making progress. Often, you will find yourself making more progress in your first year of training than your entire fitness journey. Why is that?

Well, when you are new to the gym, you are stimulating your body in different ways for the first time ever. For example, if you are hitting bicep curls for the first time in your life, your body will adapt more to that than if you were to hit your millionth set of bicep curls. Basically, over time your body becomes more and more used to the training stimuli, making it harder to adapt and grow, so when you are newer to weight training, you will make more gains, “newbie gains”.

How to Continue “Newbie Gains”

Though you more than likely won’t make gains every year like you did with your first year, that does not mean it is all downhill once you become a bit more experienced in the gym. It will be more difficult to put on strength and size after the newbie gains wear off, but it is possible. Let’s take a look at a few ways to continue gains.

Diet and Supplementation

One of the biggest mistakes that people make when joining a gym and starting the fitness journey is that they do not eat right or use bodybuilding supplements. When you exercise, you are breaking down the muscles, and you need to repair them properly in order for them to become bigger and stronger. That being said, filling your body with the proper nutrients is absolutely essential.

The problem is that no matter how much you eat, you still run the risk of not getting the proper amount of nutrients, which is where the use of supplements come into play. Here are some essential supplements to have in your stack:

Follow a Workout Program

One of the biggest ways to continue with making progress after the newbie gains stop is to follow a good workout program. These days there’s a ton of access to different material that will allow a noob to skip all the baby steps and get right to the nitty gritty. Now there’s no need to wonder if the thing you’re doing is stupid or if it’s actually a legitimate way of making considerable gains. Everything you’ve ever wanted to know about anything is at your fingertips. There’s no more need for guess work, just go on the internet, type up what you want to know and the answers are just a click away. But in a lot of ways that may not be ideal, as there are a lot of cookie cutter programs out there.

When looking for a workout program, you want something that aligns with your goals, incorporates progressive overload, and really makes it feel like your newbie gains never stopped coming. That being said, check out the Boostcamp App for some great workout programs!

You can also read our full review on Boostcamp here.

Wrap Up

Overall, newbie gains are something that really fascinate the lifting community. There are often times that we ridicule and insult the new blood that enter the gym as if to assert a position of dominance. The funny thing about it is maybe those noobs you’re making fun of have perhaps the best mentality in the gym, and in a few months they may look like a whole new person. A person who chooses to start lifting the old fashion way could prove to be onto something, something that many powerlifters and bodybuilders are missing today.

The great thing about noobs is that they’re trying new things with their body, experimenting with all the equipment in the gym until they completely understand how their bodies respond to different methods, hence the reason they are making some great newbie gains. It’s actually a pretty fascinating thing when you think about it and there are those who’d agree.

What’s your opinion on the idea of newbie gains? Let us know what you think in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.

Senior Dwayne Coleman Breaks Louisiana High School Record With 900-Pound Squat

By

Greg Patuto

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March 25, 2024

Dwayne Coleman sets new Louisiana high school record. — @MrCoachWilson Twitter

18-year-old Dwayne Coleman broke his own record with an insane squat.

Dwayne Coleman, 18-year-old super heavyweight, continues to set new marks in the state of Louisiana. On Saturday, Coleman broke his own record with a 900-pound squat during the LHSAA State Championships at the Cajundome in Lafayette. This lift set a new high school record in Louisiana.

Coleman, who received the outstanding lifter award, was able to break this record on a bonus attempt. The 462-pound senior squatted 875 pounds on his third and final attempt and was given a fourth attempt as he set his sights on the state record. Coleman was able to complete the 900-pound squat to set a new record.

Here’s the 900lb lift. pic.twitter.com/j4teIYhBxn

— Macho Camacho (@MrCoachWilson) March 23, 2024

Coleman totaled 2,005 pounds during the event, leaving him as Louisiana’s strongest high school powerlifter of all-time. He completed a 500-pound bench press and 630-pound deadlift to go along with his incredible performance in squats. His total was 160 pounds higher than the super heavyweight champions last year.

The insane lift by Dwayne Coleman has received great attention around the nation, including from ‘ESPN’s SportsCenter.’

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A post shared by SportsCenter (@sportscenter)

How to Perform a Squat

Start Right

Believe it or not, the squats start before you actually get under the bar. How and where you place the bar on your shoulders can determine the quality of the exercise. High and low bar positions are the two most popular ways of placing the barbell on your back.

High bar squats are where the bar sits higher up on the traps, as opposed to low bar squats where the bar rests across the rear deltoids, or even maybe slightly lower. Low bar recruits more hamstrings and glutes and high bar recruits more of the quads.

Un-racking and Foot Placement

Too often do people make the mistake of un-racking the barbell in a lunging position, but both your feet should be under the bar as you go for the lift-off. While the foot placement might not make a difference in the beginning, it’ll prove it’s worth as you lift heavier weights.

Once the bar is un-racked, you need to get in position by your second step. The first step-back should be to get at a comfortable distance from the rack, and the second should be to get in position for the squat. You don’t need to take 5-10 steps to get in position, as that will put you too far out from the rack and when you are on your way back you could trip or miss the re-rack, leading to injury.

As far as foot placement during the squat, you often times will see people messing up this step; they either keep their feet too close or too wide. In a normal squat, your feet should be directly under your shoulders and pointing at 1 o’clock.

Do the Squat

We have all seen someone who bends forward while performing the squats so much so that their upper body is almost parallel to the floor at the bottom of the movement, and it makes you wonder how their back can take that. But, keep in mind that you do not want to be performing a good morning when you are squatting. This can result in lower back injury, or even other injuries that will put you out of the gym for long periods of time. If you can’t help but lean forward while squatting, you should consider dropping down the weights to focus on your form and really nail it. It is far better to have good form and lower weight, than injury-prone form and heavy weight.

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

2024 Sampson Showdown Pro Bodybuilding Results

By

Greg Patuto

-

March 25, 2024

Bruna Seredich was victorious during the 2024 Sampson Showdown Pro!

The 2024 Sampson Showdown Pro took place on Saturday in Las Vegas. The Wellness division was on display as competitors battled for a spot in the 2024 Olympia. In the end, it was Bruna Seredich who reigned supreme and punched her ticket to the biggest bodybuilding show of the year.

Seredich will be back on the Olympia stage after not competing in 2023. She qualified in 2021 and 2022, finishing in the Top 10 during each show. Now, she will get a chance to fight for a title against the best competitors in the world. The Wellness division has been dominated by Francielle Mattos, who has won all three Olympia titles since the division was added in 2021.

The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.

2024 Sampson Showdown Pro Breakdown

First Place – Bruna Seredich
Second Place – Cassandra Pennington
Third Place – Natalia Vasco
Fourth Place – Alicia Self
Fifth Place – Brooke Hazard
Sixth Place – Haley Johnson
Seventh Place – Jenny Smith
Eighth Place – Kali Nakvinda
Ninth Place – Yadira Rosado
Tenth Place – Alisha Sturkie

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A post shared by BRUNA SEREDICH | ONLINE COACH 🇧🇷 🇯🇵 🇺🇸 (@brunaseredich)

2024 Sampson Showdown Pro Official Scorecard

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

Marc-Andre Ter Stegen’s Hair Transplant

By

Dylan Wolf

-

March 23, 2024

marc andre ter stegen — Image courtesy of Instagram (mterstegen1)

The star goalkeeper’s journey to a new head of hair

We live in a day and age where things that were once taboo and never spoken about are now openly discussed. One of them is hair transplant procedures. These procedures were once never spoken of openly, but nowadays are common amongst celebrities, athletes, and your average person! Take a look at Chris Bumstead, the 5x Classic Physique Mr. Olympia champion, he openly has discussed his hair transplant procedure. However, one that you may not have heard about is Marc-Andre ter Stegen, a goalkeeper for Barcelona and Germany.

Ter Stegen was noticed with a fuller head of hair back in 2019, leading to rumors of a possible hair transplant. Let’s take a look at why Marc-Andre ter Stegen may have had a hair transplant, and what it would have entailed.

What is a Hair Transplant?

Hair transplants are procedures that are designed for people who are experiencing thinning hair, or even more severe balding. Hair is taken from a different spot (typically the back of the head) and transplanted to the area in need.

Who is Marc-Andre ter Stegen?

Marc-Andre ter Stegen was born on April 30, 1992, in Mönchengladbach, Germany, Ter Stegen quickly made a name for himself as a promising talent in the world of football (soccer).

The professional career of Ter Stegen began at Borussia Mönchengladbach, where he showed off some of his impressive goalkeeping skills. It was clear that he had exceptional reflexes, agility, and great command of the penalty area, all of which attracted the attention of top clubs around the world, leading to his move to Barcelona back in 2014.

Since his induction to Barcelona, Ter Stegen has achieved some incredible success and established himself as one of the best goalkeepers in the world. His performances in the sport have earned him numerous titles, such as multiple La Liga titles and UEFA Champions League triumphs. Marc-Andre ter Stegen’s almost natural ability to make crucial saves and distribute the ball with precision has made him an integral part of Barcelona’s success.

Now, he also does a lot of good for the world when he is off the field, as Ter Stegen has also embraced his role as a philanthropist. He and his wife, Daniela Jehle, established the Ter Stegen Foundation, which was created to support children and young people facing difficult life situations. Through his foundation, Ter Stegen actively contributes to charitable causes and makes a positive impact on the lives of many individuals and their families.

Marc-Andre ter Stegen’s Hair Transplant

Tere stegen — Image courtesy of Instagram (mterstegen1)

Now, despite his great career and charitable nature, ter Stegen still gets hit with some rumors of a hair transplant. Ter Stegen was observed in 2019 with a noticeably fuller head of hair, which is what initially sparked the rumors that he had undergone a hair transplant treatment. Now, ter Stegen has not confirmed these rumors of a hair transplant, but many experts and specialists note that it does appear he has had a hair transplant, and a successful one at that.

Ter Stegen’s possible experience with a hair transplant procedure has had a significant effect on the world of these procedures. Despite not having confirmed the rumors of a hair transplant, many people look to him as a “spokesperson” for these procedures, as his possible experience with getting a hair transplant can serve as a source of motivation for those who are struggling with hair loss, particularly athletes and celebrities who are less likely to be comfortable with getting the procedure due to being in the public eye 24/7.

Where to Get a Hair Transplant

Vera Clinic

Vera Clinic has been providing hair transplant operations for a decade and is staffed with the best hair transplant doctors in Turkey. The Clinic has been on the rise, being the best hair transplant clinic in Turkey since it was established.

Visit Vera Clinic

Now, you may be wondering where you can even get one of these procedures done. While you can get them done at places like a specialist, or dermatologist, we recommend hitting Vera Clinic, in Turkey.

Although it may be a bit of a hike for you depending on where you live, Vera Clinic is globally recognized as a leading hair transplant clinic in Istanbul, Turkey. But it does not stop there, as Vera Clinic has earned a worldwide reputation for the superior hair transplant treatments it offers to patients from all over the world. Vera Clinic has been drawing a rising number of high-profile clientele, such as professional athletes, celebrities, and other prominent figures, as a direct result of the clinic’s unwavering commitment to the well-being and contentment of its patients.

Why Vera Clinic

Vera Clinic is staffed with a team of highly experienced surgeons, each specializing in hair transplant procedures.These surgeons bring plenty of knowledge to the table, as well as solid experience, ensuring exceptional results and the highest levels of patient satisfaction. The team continuously stays up-to-date with the latest advancements in the field, incorporating cutting-edge techniques into their practice, so you are left with a great head of hair that looks full and natural.

Aside from that, Vera Clinic houses some state of the art facilities, so you know you are being treated with the newest, most up to date medical care to ensure a good, precise job is done. They also offer a unique and personalized approach to each client’s hair loss situation, meaning you are going to go through specific evaluations so your treatment is unique to you.

Vera Clinic also does not leave you hanging once the procedure is done, and aftercare is a big part of what they offer. They ensure that clients receive ongoing support once the procedure is finished, so the recovery process goes smoothly and you are left with a nice, healed head of hair.

Wrap Up

All in all, it is not entirely confirmed that Marc-Andre ter Stegen has had an actual hair transplant, but it appears as though he did. There is no shame in that, however, as these procedures are becoming more and more common with the world today. That being said, we would highly recommend checking out Vera Clinic if you are in need of a hair transplant!

How is your hairline looking?

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

MUTANT MIND FK™ Pre-Workout Review

By

Dylan Wolf

-

March 22, 2024

Nootropic enhanced pre-workout to give you focus like never before

It is the truth that pre-workout supplements are a dime a dozen, as are many supplements in today’s market, whether that be creatine or protein or multivitamins or whatever. That being said, there are many junk pre-workouts out there that rely solely on high doses of caffeine and beta alanine to make you feel like you are laser focused, when in reality you are just so overloaded on stimulants that your body can’t calm down. That being said, MUTANT has released MIND FK™, which is a nootropic enhanced pre-workout that is aimed at giving you not only a great muscle pump and high amounts of energy, but legitimate laser focus.

Let’s break down exactly what nootropic enhanced pre-workouts are, and why MIND FK™ is a great option.

MIND FK™ Key Takeaways

MUTANT MIND FK™

Nootropic based pre-workout for next level focus and workout pumps!

Shop MUTANT

Nootropic based pre-workout
Caffeine free
Improved focus
Better pumps

What are Nootropics?

If you are looking for nootropic-enhanced pre-workout, then you may already be aware of what a nootropic is and what it does. But just in case nootropics are something that is foreign to you, let’s dive into it.

Nootropics are often referred to as ‘the limitless pill’ or ‘smart drugs’. Unfortunately, they do not unlock parts of the brain that you don’t use, but the top nootropics can simply be described as a supplement that can enhance your mental ability and support healthy brain function. They are over the counter supplements that are available in the form of foods, drugs, and supplements, the idea of nootropics has been around for centuries.

They have been found to be used since 5000 BC, these cognitive enhancers have come a long way in recent years. So much so, that the nootropics industry is thriving, and shows no signs of slowing down any time soon.

Nootropics in Pre-Workout

While you can find nootropics on their own, you can get them mixed with other supplements. Now you can find them in pre-workout supplements, as they are great additives to enhance your cognitive function and focus during your workouts, and in reality enhance your brain health overall. This is a breath of fresh air in the world of pre-workout supplements, because too often do you see them using extreme amounts of caffeine and other stimulants that make you feel “cracked out”. While the stimulants certainly provide energy, and make you feel like you are focused on your workout, they are really just overloading you with so much stimulation that you feel the need to keep moving.

MIND FK™ From MUTANT

MUTANT MIND FK™

Nootropic based pre-workout for next level focus and workout pumps!

Shop MUTANT

MUTANT is a well known brand that has been a dominant force in the supplement market for some time now, and MIND FK™ is something that really is made for the people. MIND FK™™ is a bold, new, nootropic pre-workout to enhance your training experience. Packed with science-backed formula, this supplement brings the slow-burn “flow-state focus” needed to push past failure and get more reps. Let’s break it down a bit further.

Ingredients

Brain Blend: MIND FK™ contains choline from two sources, including VitaCholine®, a supercharged and patented choline. MIND FK™ provides an impressive 1000mg combo of 2 choline sources specifically designed to get you into a foundational amount of this key neuro-nutrient.
Physical Performance Blend: Get next-level strength, stamina, endurance, pumps, and energy with efficacious doses of L-CITRULLINE AND BETA-ALANINE.

Nootropic Mega Combo: Boost mental clarity and energy with the potent Tyrosine + Taurine nootropic combo, a full 6000mg combined – pretty much hardly ever seen…until now!
Blood and Mind Flow: Nitrosigine has been shown to enhance blood flow, allowing for improved physical performance and cognitive function, as you can experience heightened mental clarity and physical endurance. The effects start in as little as 15 minutes and can last for as long as 5 hours!
Supportive Cognitive Focus: Enfinity® and Paraxanthine are basically caffeine that has mutated into its perfect form. This patented and clinically studied ingredient isolates paraxanthine, the most beneficial and clean metabolite of caffeine from other caffeine metabolites often responsible for the negative side-effects of caffeine, such as crashes, the “cracked-out feeling,” and anxiety. The result is enhanced mental focus, clarity, clean energy, reaction time, mood, and an overall sense of well-being.
More: Other clinically studied pre-workout ingredients, including 100% PURE L-citrulline and beta-alanine (plus a bit more), round out the cognitive nootropic benefits of Mutant MIND FK™.

Flavors and Price

The flavors of MIND FK™ are refreshing, and smooth, not just a bunch of candy branding. The flavors are so good you’ll feel like you are rewarding yourself, even if it’s not candy flavors. You can find MIND FK™ in Tropical Punch, Sour Peach, and Blue Raspberry flavors.

As far as price, you can pick up MIND FK™ for $54.99.

Our Verdict on MIND FK™

No Generation Iron Review is complete without our input, and we were absolutely thrilled to try this. For starters, MIND FK™ is a great pre-workout that really did the job as far as energy. It also provided some great muscle pumps, and an unmatched amount of focus. We would highly recommend MIND FK™ to anyone looking for a pre-workout supplement that really does the job and then some.

Frequently Asked Questions

Can I stack MIND FK™ with other supplements?

Yes, MIND FK™ is safe to be stacked with several Mutant products to optimize your goals, whether bulking up or cutting down or maintaining.

Should I use MIND FK™ if I am sensitive to stimulants?

Mutant MIND FK™ is very different in many ways from other pre-workouts you have probably tried before. Mainly, it doesn’t use a ton of caffeine that can often make you feel like your heart is pounding out of your chest. It is suggested that you start with half the recommended serving to assess your tolerance.

Will MIND FK™ cause jitters?

MIND FK™ has no caffeine, so no, there will be no jitters! Unlike many pre-workouts, Mutant MIND FK™ does not rely on the typical large dose of regular caffeine to give you energy, often making you feel jittery, anxious, and “cracked out.” Instead, Mutant MIND FK™ has Enfinity® Paraxanthine, a caffeine isolate that is the best part of caffeine without the caffeine metabolites that lead to side effects like feeling jittery.

Wrap Up

Overall, when it comes to finding a quality pre-workout that gives you the energy and focus you need, MIND FK™ could be the way to go. It is going to give you the pumps, energy, and focus with no jitters or crashes.

Will you be giving it a try?

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

Erholove Izobodo-John Sets IPF Junior Raw Deadlift World Record Of 263kg

By

Greg Patuto

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March 22, 2024

Erholove Izobodo-John set a new record with her deadlift last weekend. — Erholove Izobodo-John Instagram

Erholove Izobodo-John reached new levels during the 2024 European Classic Championships.

Erholove Izobodo-John has been competing for three years now and continues to improve in many ways. Last weekend, Izobodo-John took a big step forward and set a new IPF Junior world record with a 263kg deadlift.

There were talks of Izobodo-John dealing with an injury heading into the 2024 European Classic Championships. She put any of those rumors to bed with her record-setting life in Croatia.

“World Junior & European Open Record Deadlift with 263 kg by Erholove Izobodo-John GBR in 84 kg class 🇬🇧”

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Izobodo-John has progressively increased her deadlift since her first competition back in 2021, where she lifted 227.5kg. Her lift at the European Championships last weekend was 10kg heavier than the previous record. It was all part of a record-setting performance.

Izobodo-John squatted 215kg, which was an EPF Junior European record. Her third and final bench press was unsuccessful but she logged 105kg. Finally, Izobodo-John’s deadlift included added up to 583kg.

Steps To Perform The Deadlift

Here’s how to do a conventional barbell deadlift:

Stand mid-foot under the barbell. Feet slightly angled outward, hip width apart. Look down – the bar should be over the middle of your feet.
Bend over and grab the bar with a shoulder-width grip.
Bend your knees until your shins touch the bar.
With a neutral spine, lift your chest up and flex your butt.
Take a big breath, hold it, and pick the bar up off the ground (It helps to think “drive through your heels”).
Continue pressing with your legs and thrusting your hips forward until you are fully standing up.
Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat.

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

Shoulder Tap Push Ups Exercise Guide: How to, Muscles Worked, & Alternatives

By

Terry Ramos

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March 22, 2024

Shoulder tap push-ups activate your core muscles significantly.

Push-ups are commonly recognized as the quintessential bodyweight chest exercise, yet their benefits extend far beyond that. They serve as a powerful upper body workout, engaging not just the chest but also the deltoids, arms, and core muscles. Intriguingly, research has linked push-up proficiency with a lower risk of cardiovascular diseases (1).

We’ll focus on shoulder tap push-ups among the myriad push-up variations. However, becoming proficient in standard push-ups is crucial before attempting this more advanced variation. Shoulder tap push-ups offer a more intense workout, targeting the arms and chest while fortifying the core muscles.

This guide delves into the shoulder tap push-up, highlighting its significance and advantages for lifters. For a detailed step-by-step tutorial on performing this exercise and exploring other intriguing variations effectively, continue reading.

Techniques & Muscles Worked

Shoulder tap push-ups are a more challenging variation of regular push-ups. This advanced push-up variation targets your triceps, pecs, and shoulders while engaging other muscles, like your legs, abs, and obliques, for stabilization.

Shoulder tap push-ups are the perfect home workout because they can be done anywhere without equipment. This exercise focuses on developing functional parts of your body and tailoring them to your physical performance. Below is a step-by-step guide on how to do shoulder tap push-ups.

Get into a plank position with your hands under your shoulders and palms flat on the floor.
Push yourself to a high plank, lifting your elbows over your wrists. Your forearms should be vertical in this position.
Like the traditional pushup, ensure your back is always straight, and your knees and hips never touch the floor. At this point, your legs should be shoulder-width apart.
Next, squeeze your arms, core, and your glute for stabilization. This is your starting position.
Exhale, then push your body up, extending your arms and elbows. As you extend your arms, lift one of your arms from the floor and tap it on your opposite shoulder.
Lower your body back to the starting position.
Next, lift your body again, but this time, extend the other hand and tap it on the other shoulder.
Lower the body back to the starting position again. This completes one rep.
Repeat for multiple reps.

Benefits

Shoulder tap push-ups are effective bodyweight exercises for developing your arms, chest, and delts. They’re also excellent for strengthening your core. Below are other benefits of integrating shoulder tap push-ups into your workouts.

Upper Body Development

The shoulder tap push-ups exercise targets most of the upper body muscle groups. It can help you develop these upper body muscles for greater gains. This study shows how push-ups can activate similar muscle groups to the bench press for your upper body (2).

Improves Stamina & Endurance

This exercise puts tension on all the muscle groups in your body simultaneously with just one movement. This helps with the general body stamina. It also improves your endurance by pushing these muscles to their limit.

Total Body Stabilization

The shoulder tap push-up exercise requires a lot of body stabilization, especially when balancing on one hand. To sustain balance, the body activates stabilizer muscles. Over time, this routine will improve your stability and strength.

Core Activation

Proper shoulder tap push-ups require significant activation of your core muscles. As you balance on one arm, you force your abs to work harder. This builds a strong core and helps prevent injuries.

Shoulder Tap Push Ups Alternatives

Shoulder tap push-ups test your whole body and are excellent for developing your upper body and core. However, they aren’t the only exercise for training your upper body muscles. Here are other routines that you can also try to help you prevent the training monotony that comes from doing the same exercises over and over.

Bench Press

Bench presses are an excellent way to develop your delts, chest, and arms. For this exercise, you need a barbell and a flat bench. Pushing the barbell up and down with heavy weights helps with upper body development.

Incline Dumbbell Fly

The incline dumbbell fly targets the pecs while engaging the delt muscles, which extend to the other upper body muscles. Squeezing your core will help with balance when doing this exercise. Also, using a dumbbell in each hand can help you find and fix any imbalances between both arms.

Renegade Row

The renegade row is an excellent exercise for your lats and rhomboids. While it builds these upper body muscles, it also improves midline stability, strengthening your ability to stay stable during routines like the plank and push-ups.

FAQs

What do shoulder tap push-ups do?

Shoulder tap push-ups are a compound exercise that targets the upper body muscles while strengthening the core. This exercise is an advanced variation of traditional push-ups and usually takes time to master.

What muscles do tap push-ups work?

The shoulder tap exercises activate the shoulders, chest, and arms. They also activate the core and leg muscles for stabilization. The above article explains the muscles that this exercise works.

What can you do instead of shoulder taps?

Other alternatives to shoulder tap push-ups include bench press, incline dumbbell fly, and renegade row. The above exercise guide summarizes these exercises.

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

References

Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men. JAMA network open, 2(2), e188341. https://doi.org/10.1001/jamanetworkopen.2018.8341
Tillaar R. V. D. (2019). Comparison of Kinematics and Muscle Activation between Push-up and Bench Press. Sports medicine international open, 3(3), E74–E81. https://doi.org/10.1055/a-1001-2526

Big Ron Jones Exposes Fitness Scams: What Content Creators Don’t Want You To Know | The Mike O’Hearn Show

By

Derek Dufour

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March 22, 2024

Big Ron Jones distinguishes the difference between anecdote and fact in the ever-growing online fitness world

In the latest episode of The Mike O’Hearn Show, host Mike O’Hearn and guest host Clark Bartram sit down with renowned health and wellness personal trainer, Big Ron Jones. With decades of experience between them, the trio delves into the complexities of navigating the vast landscape of fitness information in today’s digital age.

Ron Jones is a fitness and wellness personal trainer as well as an online fitness influencer. He has long advocated for evidence-based fitness practices over anecdotal advice. And thus has made it his mission to help inform the newer fitness generations in strength training, nutrition, health, and longevity.

Ron Jones grew up in a military household and thus found an early love for fitness and sports – including basketball and football. Unfortunately, Ron Jones suffered an ankle injury during college that took him out of competitive play. Jones ultimately found solace in weightlifting, laying the foundation for his illustrious career in the fitness industry.

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A post shared by Ron Jones (@bigronjones)

The Information Overload: Challenges for Young Athletes

The conversation kicks off discussing the proliferation of information available to aspiring athletes today compared to previous generations. While it is true that there is more easy to access information than ever before, there is also many more sources of information. With numerous sources vying for attention, Jones and O’Hearn lament the challenge of discerning credible advice amidst the noise.

Even worse, they discuss how young athletes may even try to correct someone like Ron Jones or Mike O’Hearn on their lifting technique, despite being half their age. While the information they are recommending may be technically accurate – it undermines the multiple decades of experience that someone like Mike O’Hearn and Ron Jones have. There’s a reason Mike or Ron do an exercise a certain way. It’s through their experience and they have the success to prove it.

The Influence of Marketing: Navigating the Digital Landscape

Clark Bartram chimes in, noting the pervasive influence of marketing in today’s digital landscape. With attention spans dwindling, content creators are compelled to employ attention-grabbing tactics, sometimes at the expense of accuracy. Bartram underscores the need for critical thinking when consuming fitness-related content, cautioning against blindly following trends or gimmicks.

Ron Jones agrees with Clark’s point. The truth is that all of the content you see on Facebook, Instagram, TikTok, and YouTube is monetized. These platforms promise payouts via monetized content and have algorithms that promote certain kinds of content. So then content creators chase after beating the algorithm. This ultimately makes the goal of the content about winning the algorithm and making money rather than creating content that is the best information for you.

Fitness and Science: The Quest for Evidence-Based Practices

Drawing parallels between fitness and science, Ron Jones advocates for a methodical approach to training. He emphasizes the value of empirical evidence over anecdotal claims, citing successful athletes as prime examples of proven methodologies.

Ron Jones asserts that athletes take a fitness theory, apply it, and review the results. If the results are positive, such as seeing increased strength or muscle mass, the next step is to see if the athlete can replicate it. Can it also be replicated on other individuals? If it can be replicated en masse – then it becomes a fact. If it cannot, then it’s just an anecdote.

With that in mind, Ron Jone notes that many successful athletes (who may also be coaches) have principles that are also applied to other athletes across the sport. This means that these tactics have a foundation in fact.

This is why Ron Jones is always skeptical when a “book smart” person, who is not an athlete themselves, pours over dozens of books and studies – and then tries to debunk something in fitness that has been used for decades. This is especially true for those who claim to have “researched it” on the internet.

“You’re going to tell me that this guy who studied this book over here, can debunk all that has been done and applied? Can you add and improve on the design? Sure enough… so let’s stop trying discredit or debunk and build upon.”

– Ron Jones

The Rise of Critics and Haters: A Concerning Trend

One of the critical points raised is the proliferation of content creators who thrive on criticism and negativity. Jones expresses concern over the lack of accountability in online discourse, contrasting it with the tangible repercussions of real-world interactions. The unchecked proliferation of “haters” and critics, fueled by anonymity and monetization, poses a significant challenge to fostering constructive dialogue in the fitness community.

Moreover, many of these content creators rely on simply criticizing or commenting on the achievements of other people. Completely separate of reporting news but instead focusing on “reaction videos” – this kind of content is engineered to grab attention and force outrage.

Ron Jones and Mike O’Hearn agree that this content is essentially completely devoid of value. It is mindless content to temporarily trigger dopamine in the audience’s brain.

When you combine these lack of consequences, addiction to outrage, and monetization together – it creates an environment where thousands upon thousands of people seek to find success in the same manner. Both Mike and Ron find this reality alarming.

Wrap Up

In conclusion, The Mike O’Hearn Show delivers yet another thought-provoking discussion, shedding light on the challenges and opportunities presented by the digital age of fitness. With wisdom gleaned from years of experience, O’Hearn, Bartram, and Jones offer a beacon of guidance for aspiring athletes and fitness enthusiasts alike.

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