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Redcon1 Energy Review | Best Energy Drink For High Performance

By
Dylan Wolf
-
Redcon1 Energy Review

REDCON1’s High Performance Energy Drink is Here!

There are plenty of options today as far as energy drinks and pre-workouts, no doubt about it. So, which do you choose? Some have too much sugar, not enough caffeine, an overabundance of calories, or too many artificial ingredients, all things you do not want in an energy drink. However, REDCON1 delivers the perfect solution with their high performance energy drink, REDCON Energy. 

REDCON1 Energy is a great balance of a good caffeine dosage, ingredients, calories, and benefits. So, let’s take a look at what this product brings to the table, and how it blows other energy drinks out of the water.

REDCON1 Energy Overview

REDCON1 ENERGY

REDCON1 ENERGY

With 200mg natural caffeine, focus factors and metabolism supporting ingredients, REDCON1 helsp you stay energized, ultra focused, and feeling good - no matter what the day throws at you. Every flavor is delicious, crips and refreshing so as you hustle hard each day, you never sacrifice taste for high performance.
Shop REDCON1

REDCON1 Energy is not just an energy drink. It can be used to replace your pre-workout, lunchtime energy boost, or for the people that do not enjoy coffee, you can consume REDCON1 Energy to replace that! 

With 200mg of natural caffeine it is right around the perfect amount for the sweet spot of caffeine. Let’s not forget the focus factors, and metabolism supporting ingredients, which are also things REDCON1 packs into Energy. It is all to help you stay energized, focused and concentrated, and feeling good, no matter what the day throws at you. Not to mention, REDCON1 Energy helps support your metabolism.

REDCON1 makes sure that every flavor is delicious, crisp, and refreshing so you not only get the benefits of good performance, but also great taste. 

One more thing that makes REDCON1 Energy stand out is that every can supports the military. Each can purchased helps support military organizations and families with a percentage of proceeds from each can going towards those who need it most. Who doesn’t love a little patriotism to accompany a great product?

REDCON1 Energy Ingredients

So, what exactly is in REDCON1 Energy that makes it stand out from other energy drinks? Aside from the 200mg of natural caffeine that comes from green coffee beans, there are no carbs, no fat, and no protein. The whole drink is 0 calories! There are 15mg of sodium, with 90mg of potassium, 1.7mg of Vitamin B6 and 24mcg of Vitamin B12, as well as 5mg of Pantothenic Acid.

Other Ingredients:Carbonated Water, Citric Acid, L-Carnitine, Taurine, Natural and Artificial Flavors, Potassium Citrate, Alpha Glycerylphosphorylcholine (Alpha GPC), Coffee Beans (Coffea arabica), Sucralose, Potassium Sorbate (preserves freshness), Sodium Benzoate (preserves freshness), Acesulfame Potassium, Calcium Pantothenate, Pyridoxine HCI, Methylcobalamin.

With all these different ingredients, what exactly do they do? Let’s take a look.

200mg Alpha GPC- This nootropic helps improve memory, concentration, and energy levels to aid in giving you the motivational boost.

1g L-Carnitine – This is a stimulant free fat burner that also helps preserve muscle.

Vitamins B6, B12, and B5- These vitamins are a natural way to help supercharge your mood.

200mg Natural Caffeine- This is to help promote alertness and wakefulness.

Keep in mind that with each flavor, the nutrition and supplement facts and ingredients may vary slightly.

Price and Flavors

So, what is the price? What flavors do I have to choose from? There actually are a few different price options, as well as a few great flavors to choose from. 

For starters, it is $29.99 for 12 cans, which is a pretty good price considering they are ready to go for your convenience. Not to mention, REDCON1 is a pretty reputable brand that has a large array of quality products. 

You also have the option to “subscribe and save”, which means you subscribe to monthly shipments and you can save 30% on your purchase.

As far as flavors, there are a few. The flavors include Vice City, Freedom Frost, Sensationally Sour, Good Vibes Only, and Sour Peach Rings. You can purchase some of these in your local VItamin Shoppe, on Amazon, or right from REDCON1’s website!

REDCON1 Energy Reviews

Reviews can be a pretty telltale sign of how good a product is. I mean, you wouldn’t buy something with awful reviews, right? On REDCON1’s site, there are roughly 80 reviews that give Energy a 4.7 out of 5 stars. Many of these reviews rave about the taste, even calling it “dangerously delicious”.

The reviews also go on to say how great the effects are, saying it is the perfect energy drink to power through the day, and even one of them stating that “it makes you want to throw a Smurf across the street while holding an alligator”, that sounds pretty energetic. 

Frequently Asked Question (FAQs)

You may have a few questions regarding this product which is more than okay. So, let’s address a few of them. 

Is REDCON1 Energy Carbonated? 

Yes, REDCON1 Energy has light carbonation. 

When Should I Consume REDCON1 Energy?

Quite honestly, you can use it in a few different scenarios. It can replace your morning coffee, a nice lunchtime pick me up, or as a pre-workout. It all depends on when you feel you need it.

Who Should Not Consume REDCON1 Energy?

REDCON1 Energy is not recommended for people sensitive to caffeine, children under the age of 18, or women who are pregnant or nursing.

Where Can I Get REDCON1 Energy?

You can find REDCON1 Energy on the REDCON1 website, Amazon, or your local Vitamin Shoppe.

REDCON1 Energy Wrap Up

Overall, REDCON1 Energy is a great option to choose when it comes to picking out a caffeinated drink. There are plenty of energy drinks on the market, but it not only comes from a reputable brand, it also has a good dosage of caffeine with other ingredients to boost your mood and focus. Who wouldn’t want that? 

There are a good amount of flavors to choose from. This is probably the biggest downside about this product, with this much variety, you may be tempted to buy them all! 

For the price of $29.99 you can get a hold of a dozen cans that are ready to drink at your leisure. Or you can subscribe to a monthly shipment and save some money! Every can you buy, a portion of it goes to military organizations and families, making this product patriotic as well as effective and delicious. 

Will you be trying REDCON1 Energy? 

Rich Gaspari Compares Steroid Usage To His Day, Says Dosages Are “Way Higher” Now

By
Greg Patuto
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Rich Gaspari spoke on steroid usage of today compared to his day.

Rich Gaspari continues to be a great bodybuilding mind and is influential in the sport today. He was a successful competitor on stage during the 1980s-90s and recently discussed how steroid usage has changed since his days of competition.

Gaspari finished as the runner-up in the Olympia from 1986-88. His success continued into the 90s as he built an extremely conditioned physique. Since his competitive days, Gaspari has openly discussed different issues at hand.

Today, the issue of steroid usage in bodybuilding has been on display over the previous year to two.

Rich Gaspari Discusses Different PEDs Used

Rich Gaspari joined John Romano on the Fitness Fame & Fortune podcast to discuss steroids. During his time, Gaspari explained how they used “pharmaceutical-grade” drugs.

“I used to go to that drive to that pharmacy and the pharmacist used to just sell. They weren’t controlled so they used to sell you Primobolan, Anavar, Testosterone.”

The issue of counterfeit drugs has come to light recently as well. Because athletes use the black market to get different PEDs and substances, this increases the risk of the steroids being fake or dangerous.

“The bodybuilders of today, use a lot of the black market to get their steroids. What happens is, the purity of what they’re getting may not necessarily be what they say it is. So, when I was using anabolic steroids, I would get them directly from a pharmacy.

When I bought Primobolan; I knew it was Primobolan. When I was buying Anavar; I knew it was Anavar. When I was buying Dianabol, I knew they were Dianabol.”

 

View this post on Instagram

 

A post shared by Rich Gaspari (@richgaspari)

Rich Gaspari believes that the steroids are the same but the usages are increased.

In previous years, Gaspari has heard similar names to those being used back then. This means that some substances have withstood the test of time but the way they are being used has changed.

“The only thing changed with the anabolic is, from what I’m hearing, and I can’t say it first hand because I’m not watching them inject it, but the dosages are way higher than what I’ve taken.”

Rich Gaspari continues to study fitness and bodybuilding in retirement. He’s continued to be focused and dedicated in the gym while using different substances to reach his anti-aging goals.

 

Nick Walker Attacks a Brutal Back Workout 2 Weeks Out from Arnold Classic

By
Terry Ramos
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Nick Walker back workout
Images via Nick Walker YouTube (@NickWalker39) and Instagram (@nick_walker39)

Nick Walker does a machine-focused back workout to prepare for the 2023 Arnold Classic. 

The 2023 Arnold Classic is approaching, and Nick Walker isn’t taking his workouts lightly. As a 28-year-old American, Walker has high ambitions and is on the come up in the world of bodybuilding. So with the 2023 Arnold Classic closing in, Nick Walker is hitting his back hard and uploaded some training clips to his YouTube this past weekend — about two weeks out from the 2023 Arnold Classic, taking place March 2-5, 2023. 

Nick Walker’s first year competing was in 2021, when he scored a win at the New York Pro and Arnold Classic tournaments. And he lined up on stage amongst the most elite IFBB Pros in the world at 2021 Olympia, where he earned a top-five placement in the Men’s Open division. Then, he took a year off from competing to set his eyes on the Sandow trophy. 

After a break for most of 2022 to improve his weak areas, he returned for the Super Bowl of bodybuilding — Olympia — and collected a bronze medal. Of course, a third-place finish is outstanding, but it’s not the end goal for Walker. So he’s back in the gym preparing for the coming year, hoping to walk away, Mr. Olympia. 

Now, he’s looking ahead to try and become a two-time winner of the second-largest bodybuilding show of the year, the Arnold Classic. During training, he’s been open about his steroid usage and long-term health goals. And he’s shared his physique updates with his engaged audience — and despite criticism about his midsection, he believes he’s in his best condition yet. And to show you how some of his training is looking behind the scenes, he recently uploaded footage of a brutal back workout he endured to his social media.

Full Name: Nick Walker 
Weight Height Date Of Birth
270-295lbs 5’7″ 08/03/1994
Division Era Nationality
Men’s Open  2020 American

Nick Walker’s Back Workout 

Cable Straight Arm Pulldowns 

To onset his back workout, “the Mutant” isolated his lats and performed cable straight arm lat pulldowns — he usually uses a straight bar attachment, but he opted for a rope attachment. Walker stated:

“For me, when I use the rope I feel like I get more triceps for some reason versus a Straight bar, I feel like I can concentrate more on the lats. My triceps don’t get engaged. Everyone’s different. For me, I used to always use the rope. When I use the bar I don’t really feel my triceps getting engaged.”

Cable straight-arm pulldowns are an excellent exercise for engaging your lats specifically. The cable machine will keep the tension strong on your lats through each degree of movement. And having your arms straight to pull the weight towards your hips will activate your lats. 

Machine T-Bar Rows

Next, Nick Walker moved to a horizontal row — adding thickness to your back. He did machine T bar row for 4 sets of 12 reps. Walker acknowledged that the row isn’t a free weight movement; instead, it gives you more stability to target your back. 

This movement targets your lats, trapezius, posterior deltoid, and rhomboids. And since it’s done on a machine, it removes any possible swaying or momentum to row the load, keeping you injury-free and engaging more of your posterior upper body muscles. 

Next, Walker went on to do the machine chest-supported incline rows. 

Machine Chest Supported Incline Rows 

This exercise is one of the New Jersey native’s favorite back workouts, and he credits it for the massive progress he’s made with developing his back. He did this exercise incorporating a rest-pause strategy — performing as many reps as possible, then stopping 1 rep shy of failure to rest for 20 seconds. 

The machine chest-supported incline rows give you the same stability to only engage your back muscles as the previous back exercise in Walker’s routine. But it also targets your back muscles in spots where other movements don’t activate as much since it’s done at an incline. 

Seated Cable Rows 

After that, Nick Walker added another horizontal row to his back workout and did seated cable row. He used a straight bar attachment, allowing a wider grip to engage more of the outside of his back muscles. 

“So now, I might do a little more volume in terms of sets but the intensifiers are not there. And when I do multiple sets, I won’t take as many to failure, which in return, in my opinion, will decrease the inflammation in the body. But because I am doing higher repetitions, moving a little bit faster, it will condition the muscle which will create more detail at the same time,” said Walker. 

After a few solid sets, the 2021 Arnold Classic champ continued through his back workout. 

Reverse Peck Deck Flyes

He then targeted his posterior deltoid and upper back muscles on the reverse peck deck flyes. This movement doesn’t allow you to use heavy weight since you keep your arms straight as you move the weight with your arms behind you. But it adds extra volume to your back and improves your posture and shoulder stability. 

Smith Machine Rack Pulls 

The third-place 2022 Olympia Men’s Open contender finished his back workout with smith machine rack pulls. This exercise is similar to barbell bent-over rows, except it’s performed on a smith machine, and the load rests on a rack between each set. 

The smith machine allows for a fixed trajectory during the pull, which will help you avoid cheating to row the weight up to target your back properly. And having the barbell sit on the rack between reps will give you additional strength and energy to let you use heavier weights for more strength gains. 

After completing all his back exercises, Walker targeted hit core a little. 

Hanging Straight Leg Raises 

To conclude his workout, Nick Walker did some hanging leg raises. This exercise engages your core muscles — including your hip flexors — especially your lower ab muscles. It also improves your grip strength. You must maintain good control of your body to do this exercise properly. 

Back Workout 

Exercises 
Cable Arm Straight Arm Pulldowns
Machine T-bar Rows
Machine Incline Chest Supported Rows
Seated Cable Rows
Reverse Peck Deck Flyes
Smith Machine Rack Pulls 
Hanging Straight Leg Raises 

Nick Walker did machine movements to target his back. Performing rows on machines instead of using free weights will help you avoid injury and keep your body more stable to engage more of your back muscles. 

You can watch Nick Walker’s full back workout courtesy of his YouTube channel below:

Follow us on Instagram, Facebook, and Twitter for more insight on the most elite bodybuilder’s workouts!

Is Smoking Weed F*cking With Your Gains? | U-Natty States Of America Podcast

By
Jacob Ladon
-

Natural bodybuilder Brandon Lirio weighs the pros and cons of marijuana and bodybuilding using some research backed by studies mixed with personal experience.

Brandon Lirio may be an all-natural bodybuilder when it comes to competition… but he’s not opposed to using marijuana to both enjoy life a little more while also benefiting from its recovery benefits. As the United States leans closer and closer to a federal legalization of marijuana – with nearly half of the US states now legalizing it – it’s becoming more common  to question how weed interacts with different subcultures. There has been conversation around weed and bodybuilding in the past – but does this drug carry more pros or cons for the bodybuilding lifestyle? In our latest episode of U-Natty States Of America, Brandon Lirio answers the question – can marijuana make you a better bodybuilder or does it hurt your gains?

Over the past decade, there has been an optimistic push for marijuana and marijuana based products. More and more states have legalized the drug or at the very least decriminalized it. CBD, the non-psychoactive chemical found in marijuana, had a massive boom sold as topical ointments and tinctures. Suddenly, the pot leaf was no longer a symbol of rebellion. It was everywhere.

Science has also been optimistic about the medical benefits of THC and CBD, ranging from help with neurological disease to aiding in something as simple as inflammation. This is where marijuana, and more specifically CBD, has intersected with the sports world.

So can smoking weed be a benefit to bodybuilding? Or does it ultimately create a distraction that hurts bodybuilding and fitness endeavors? Brandon Lirio has been an avid marijuana smoker for quite some time. Using some research studies and his own personal experience – he attempts to answer this question.

Weed & Recovery: Can marijuana help enhance REM sleep for bodybuilders and athletes?

One notion that Brandon Lirio explores is the idea that marijuana can help reduce inflammation and also relax a person to help optimize sleep. In bodybuilding, recovery is just as important as the workout – as this is the time that muscle repairs stronger. For those who struggle with sleep, this can slow down or reduce the recovery process.

Brandon Lirio discusses studies that he has read that seem to be in conflict with each other. There are some studies that show the relaxing quality of weed can reduce anxiety and help for a deep sleep. Other studies, however, found that marijuana can raise anxiety and make it harder to sleep. So what’s the real answer here?

Ultimately, the biggest struggle about marijuana studies is the lack of long term research. Because the drug is illegal federally, it limits what kind of studies scientists can pursue. Only now with many states legalizing it has more in-depth studies begun – but it will take some time to truly understand the long term connections.

On a more anecdotal level, Brandon Lirio thinks it comes down to the individual and how they respond to the drug. But one thing that is important to consider is the growth of tolerance to weed. Over time, the more marijuana you consume the less it will effect you. So the question is raised – at one point does weed become not worth it compared to other methods such as saunas or cold plunges for a deep sleep?

It’s up for each individual to decide but it’s one thing that should be considered before adding marijuana into your bodybuilding “supplement stack.”

Can marijuana be used to help increase appetite for bulking?

The use of marijuana often leads to an increased appetite – also known as “the munchies.” Brandon Lirio admits that this can be an effective tool for those who struggle to eat enough calories during their bulking bodybuilding prep. However, it’s important to not succumb to a lack of inhibition and consume dirty snack foods. If smoking weed helps with your appetite but you’re only bulking on chips and greasy burgers – the weed might actually be doing more harm than good.

Brandon Lirio also stresses the importance of considering how you will want to consume marijuana if you decide to utilize it for bulking. Smoking vs vaping vs edibles all have different effects. And as usual, it effects each individual differently when it comes to potency.

Considering health and the act of smoking

Brandon Lirio also wants to bring up the big elephant in the room – smoking anything is bad for your lungs and can also harm others via second hand smoke. While marijuana does not contain anywhere near the same level of chemicals that cigarettes do – it is still putting smoke into your lungs. That’s bad.

Luckily, marijuana comes in various other forms in more plentiful varieties now that it is becoming less taboo. Weed now comes in forms of drinks, candies, cookies, and oils. Each one will have different effects in terms of how strong a dose and how long it lasts. But it does provide alternatives to inhaling smoke. All of this should be considered before deciding to engage with weed as a tool in your bodybuilding and fitness arsenal.

Wrap Up

So is marijuana a game changer for bodybuilding? Probably not. Brandon Lirio thinks that weed can be useful for certain individual bodybuilders – but it’s not a “supplement” that will become a go-to for all athletes. What is most important is to do your research, try it out for yourself, and see if it is a benefit to you.

You can watch Brandon Lirio talk about weed and bodybuilding in full detail by watching the latest episode of U-Natty States Of America above. Don’t forget to check back every Wednesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

A list of studies Brandon Lirio references:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8566388/#__ffn_sectitle

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8469280/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5157117/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7819470/

https://bmjopenrespres.bmj.com/content/6/Suppl_1/A23.1

Classic Physique Competitor Darwin Uribe Withdraws From 2023 Arnold Classic

By
Greg Patuto
-

Darwin Uribe will miss the contest due to health issues.

The 2023 Arnold Classic is just three weeks away and the Classic Physique roster will be a bit smaller than anticipated. Darwin Uribe shared that he will not compete in the event because of personal health issues.

Uribe began competing in the IFBB Pro League in 2021 and was victorious in his debut during the Chicago Pro. He qualified for the 2022 Olympia once again after winning the Houston Tournament of Champions. Despite qualifying on multiple occasions, Uribe has yet to compete on the biggest stage in the sport.

Now, Uribe will miss the Arnold Classic and he took to Instagram to make the announcement.

Darwin Uribe To Miss Arnold Classic

Darwin Uribe explained that he does not want to push himself to limits and through red flags during competition prep. He will focus on his health moving forward.

“As a lot of you guys know I was struggling before the Olympia for so many facts out of my control but at the end I finished pushing through and made it, even when I know I not was competing at my 100%… before I decide no to compete at the Olympia, I sended already my application for the Arnold by that time and I am grateful for get invited for 2nd time as my 6th pro show in my short career as professional…

unfortunately this is something that I won’t be able to finish, sadly no this time, sadly I can’t push through this now and finish because there is always more red flags, and red flags that indicate you it’s time to stop, even when I thought that now that I have a great support system , an amazing coach”

 

View this post on Instagram

 

A post shared by IFBB PRO Darwin Uribe (@uribe_darwin)

Darwin Uribe continued to thank his fans and supporters who have been there during his career. He will focus on recovering his mental and physical health after not enjoying a break in close to two years.

2023 Arnold Classic – Classic Physique Roster

  • Jason Brown
  • Alex Cambronero
  • Junior Javorski
  • Urs Kalecinski
  • Courage Opara
  • Ramon Rocha Queiroz
  • Mike Sommerfeld

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

Back At It: Top 3 Back Exercises For Beginners

By
Mehmet Edip
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underhand row

Here are some of the elite back workouts for beginners to try!

So you are the newbie in the gym, and the back can be quite a complex muscle to understand and train. And just because you can’t see your back in the mirror doesn’t mean you should ignore it.

A good muscular back will give your physique a wide and powerful look, and it will also give you the illusion of having a smaller waist.

So how do you build a strong V shape back? Well I am going to detail my top 3 back exercises that will hit your lats, middle and lower back.

Seated one arm cable row

Middle Back (Rhomboids)

The middle back is attached to the lats around the shoulder blade region and is involved in moving and stabilizing the shoulder blades, as well as helping the lats move the arms.

Exercise 1

Seated one arm cable row:

  • To get into the starting position, first sit down on the machine and place your feet on the front platform provided, making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
  • With your arm extended pull back until your torso is at a 90-degree angle from your legs.
  • Your back should be slightly arched and your chest should be sticking out. 
  • You should be feeling a nice stretch on your lat as you hold the bar in front of you. 
  • The right arm can be kept by the waist, and this can be the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). 
  • Breathe out as you perform that movement. 
  • At that point you should be squeezing your back muscles hard.
  • Hold that contraction for a second and slowly go back to the original position while breathing in.  
  • Repeat for number of sets and reps below

Number of sets: 3

Number of reps per set: 12-15

The reason I’ve selected cables instead of a single arm dumbbell row is to ensure that you control the positive and negative parts of the movement.

Lat pulldown

Lats (Latissimus Dorsi)

The lats are located right under the armpits and stretch down attaching to the waist. Their function is to bring the arms down and backward.

Exercise 2

Close grip lat pulldown:

  • Sit down on a pull-down machine with a wide bar attached to the top pulley. 
  • Make sure that you adjust the knee pad of the machine to fit your height. 
  • These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. 

Note regarding hand positioning. 

Wide: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. 

Medium: For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width 

Close: For a close grip, your hands need be at a distance smaller than your shoulder width.

  • As you have both arms extended in front of you – while holding the bar at the chosen grip width 
  • Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out, this is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
  • Repeat for number of sets and reps below

Number of sets: 3

Number of reps per set: 12-15

Again I’ve selected cables and not body weight/ weighted pull ups is to ensure correct form, and to ensure that positive an negative parts of the movement are controlled

Now the next exercise doesn’t involve cables but many people seem to neglect the lower back, one of my favourites is the rack pull.

rack pulls

Lower Back (Erector Spinae)

The erector spinae, is a group of muscles that originate that extend vertically along the length of the back. They lie on each side of the vertebral column and extend alongside the lumbar and spine, and thus helps protect the spine.

Exercise 3

Rack pulls:

  • Set up in a power rack with the bar on the pins. 
  • The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. 
  • Position yourself against the bar in a proper deadlifting position.
  • Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. 
  • Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
  • With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. 
  • Be sure to pull your shoulders back as you complete the movement.
  • Return the weight to the pins and repeat.
  • Repeat for number of sets and reps below

Number of sets: 3

Number of reps per set: 8-10

So there you have it, a very quick look at the back that will definitely help if you are a newbie, but there is definitely a lot more to cover on the back but I will save that for another more extensive time.

So start incorporating these exercises and your back will certainly start getting more attention

Until next time, keep pumping!

Is It Harder To Get Lean & Stay Muscular As You Age?

By
Austin Letorney
-
lean muscular age

How to tackle those muscle building and leaning out problems as we age.

Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.

But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.

It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.

But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.

lean muscular age

Best Ways To Stay Lean & Build Muscle As You Age

Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.

Health & Fitness As Part Of Your Lifestyle

This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).

Ditch Some Weights For Other Lifting Accessories

Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.

We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).

Real Focus On Diet

Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.

Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.

lean muscular age

Changes In Cardio

Those days of hitting the road and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years with a quality treadmill. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).

Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.

Consider Great Supplements

Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.

A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Lastly, a natural fat burner as well to keep you shedding calories and staying lean with great ingredients is a powerful formula.

But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).

Wrap Up

Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.

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

  1. Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
  2. Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
  3. Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
  4. Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
  5. Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)

Eddie Hall Continues Bodybuilding Journey By Sharing Massive Back Workout

By
Greg Patuto
-
Back Workout

Eddie Hall continues to transition into bodybuilding and shared his most recent back workout.

Eddie Hall has made waves wherever he has gone over the course of his career. Now, he has his sights set on a new goal heading into 2023. Hall shared his plans to begin training as a bodybuilder and hopes to be stage-ready by late 2024 early in January.

In January, Hall shared his current weight of 163kg (360lb). This allowed him to be first person to deadlift 500kg (1,102.3lb) in 2016. The very next year, he was crowned champion of the World’s Strongest Man event and solidified his spot as one of the best in Strongman.

Hall continues to transition into bodybuilding and recently shared a back workout that is meant to add incredible size.

Eddie Hall

Eddie Hall’s Back Workout

Eddie Hall began the workout with deadlifts. He did not specify how many sets or reps he did but it began with a warmup set followed by working. Hall, who became the first person to deadlift 500kg, explained that he did not want to go too heavy to start.

“For deadlifts, you don’t want to go too heavy. It’s more about time under tension.”

The workout continued with two supersets. First, Hall took down lat pulldowns and plate-loaded lat pulldowns. He completed three reps of 10 on each machine. During his sets on the plate-loaded machine, Hall alternated arms.

The next superset was plate-loaded rows and seated rows. This is another set that builds size and width in the back and lats. While completing 3 sets of 12 reps, Hall urged viewers to complete slow reps because it allows more control.

The finisher of the workout consisted of hammer curls. Hall opted to burn the bicep out before ending his workout. He completed four sets of 12-15 reps of alternating hammer curls, with the final set being a drop set. Again, Hall completed slow reps to make sure there was tension on the muscles.

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

How Improving Your Digestion Helps You Lose Stomach Fat 

By
Terry Ramos
-
digestion and fat loss

Optimal digestion is critical for a trimmer waist. 

Have you lost fat everywhere but your stomach? Do you feel like abdominal fat holds the last bit of fat you wish to eliminate? Unfortunately, the stomach is the most problematic area for losing fat. If you’ve been dieting and lifting hard but don’t have the flat stomach you desire, you may want to shift gears to focus on improving your digestion. 

Optimal digestion is essential for managing your weight. If your digestion is poor, then your chance of being overweight and storing body fat is higher. This article will explore the connection between digestive health and fat loss and how you can keep your digestive tract running in tip-top shape to help you shred stomach fat. 

How Digestive Health Impacts Fat Loss  

digestion and fat loss

Your digestive system converts food into glucose, amino acids, or fatty acids. Then, it’s absorbed by your bloodstream to carry vital nutrients. But, if your digestive system isn’t functioning correctly, your body can’t properly absorb these nutrients, leading to deficiencies and a slower metabolism. 

The slower your metabolism is, the fewer calories you’ll burn and the more fat you’ll store, especially in your stomach. One reason for this is that poor digestive health leads to bloating. But another concern is that since you aren’t digesting the foods you’re absorbing, you’ll increase your hunger levels, leading to overeating. 

Moreover, many people carry around 5-10 pounds of waste in their intestines. Regulating bowel movements will excrete this out of your system and reduce the risk of constipation and bloating, which can lead to weight gain. 

Therefore, you must improve your digestion to help you get a trimmer waist. A proper digestive system will speed up your metabolism, allow you to absorb more nutrients, and curb cravings. 

What Causes Poor Digestion? 

Poor digestion can lead to constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and heartburn. This can result from poor nutrition, lifestyle choices, or food sensitivity. It can also arise from many other factors, such as a sedentary lifestyle, stress, eating too quickly or too much food at once, dehydration, and insufficient fiber. 

Although numerous things can lead to poor digestion, there are things that you can do to improve it. So you can reap the benefits of every meal and keep the fat build-up at bay. 

How to Improve Your Digestion 

The first thing you’ll want to do to improve your digestive tract is to improve your diet. Trade out junk and processed foods for whole foods. Start including more fruits and vegetables, whole grains, and nuts. In addition, include more foods that contain probiotics — good bacteria — such as yogurt, kimchee, raw apple cider vinegar, garlic, onions, and sauerkraut. 

In addition, eating smaller meals, drinking more water, and exercising regularly can make a difference. Adding fiber-rich foods like apples, avocados, oatmeal, and lentils will help your digestive system run smoother. 

Implementing these strategies will help tremendously with your digestive tract. But if you want to ensure that your body properly digests foods to absorb all the essential nutrients to help you lose stomach fat, adding a quality super greens supplement will aid in your nutrition and do wonders. 

Ingredients That Support Your Digestive System 

Before picking a digestive aid, there are certain ingredients that you’ll want to look for. Some plant-based ingredients that help you digest food more efficiently include: 

  • Cascara Sagrada: an herb that has laxative properties (1). 
  • Cape Aloe: a plant known for its antioxidant and antibacterial properties that support gut health, and studies show it prevents IBS (2).
  • Fennel Seed: an herb that removes bad gut bacteria and alleviates inflammation (3). 
  • Bentonite: an aluminum phyllosilicate clay that acts as a potent detoxification agent (4). 
  • Milk Thistle: a plant derived from white veins on prickly leaves that encourage normal liver function (5). 

It can be tough to find all these ingredients packed into one supplement. And going on a scavenger hunt to pin down these ingredients individually will give you a headache and break the bank. That’s why we recommend the premium supplement Inno Cleanse — which contains all of these potent herbs bundled into one product. 

Inno Cleanse Highlights 

digestion and fat loss
Image via Inno Supps website

A cutting-edge sports supplement company, Inno Supps, manufactures Inno Cleanse. Inno Supps only produces supplements containing natural ingredients — no artificial sweeteners, additives, or fillers! 

Inno Cleanse is a vegan-friendly, gluten-free, lactose-free, and soy-free digestive aide that’s designed to support:

  • Healthy digestion
  • Waste elimination
  • Reduced bloating
  • Appetite control
  • Gut health 

Inno Cleanse Digestive Aid

Inno Cleanse Digestive Aid

Inno Cleanse helps flush out toxins that accumulate in your gut and intestines. You WILL FEEL this natural formula work within 24-28 hours and can expect to eliminate waste, trim down your waist size and look and feel better OR Inno Supps will give you a 100% money back guarantee*!
Shop Inno Supps

Wrap Up 

Improving your digestion is not only crucial for your overall health, but it’s imperative if you want a trimmer waist. You can implement many strategies to improve your digestive system, such as eating smaller meals, staying hydrated, eating healthy whole foods (and avoiding processed foods), and exercising more frequently. But one of the best ways to improve your digestive tract is to supplement with potent herbs that support digestion. Give Inno Cleanse a try to experience less stomach fat!

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

References 

  1. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Cascara. [Updated 2017 Jan 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK548113/
  2. Hong, S. W., Chun, J., Park, S., Lee, H. J., Im, J. P., & Kim, J. S. (2018). Aloe vera Is Effective and Safe in Short-term Treatment of Irritable Bowel Syndrome: A Systematic Review and Meta-analysis. Journal of neurogastroenterology and motility, 24(4), 528–535. https://doi.org/10.5056/jnm18077
  3. Liu, H., Li, J., Lin, S., Liu, T., & Zheng, C. (2021). Effects of dietary fennel (Foeniculum vulgare Mill.) seed powder supplementation on growth performance, nutrient digestibility, small intestinal morphology, and carcass traits of broilers. PeerJ, 9, e10308. https://doi.org/10.7717/peerj.10308
  4. Srasra, E., & Bekri-Abbes, I. (2020). Bentonite Clays for Therapeutic Purposes and Biomaterial Design. Current pharmaceutical design, 26(6), 642–649. https://doi.org/10.2174/1381612826666200203144034
  5. Abenavoli, L., Capasso, R., Milic, N., & Capasso, F. (2010). Milk thistle in liver diseases: past, present, future. Phytotherapy research : PTR, 24(10), 1423–1432. https://doi.org/10.1002/ptr.3207

Which Pro Bodybuilders Have Used Synthol? | GI Podcast

By
Greg Patuto
-

Victor Martinez and the GI crew talk about synthol and which notable pro bodybuilders allegedly used it.

In the quest to obtain the perfect body, face, or look – humans have gone to extreme measures in order to alter their physical appearance. Since bodybuilding is a sport that focuses on the aesthetic of muscle on the body, it’s not uncommon for some to succumb to to these extreme measures. PEDs are commonly used in bodybuilding and considered extreme by the mainstream public. But what happens when that is not enough? Synthol, or other site enhancement oils (SEOs), are used by some to create “artificial muscle.” Do bodybuilders on the pro level actually use it? In this week’s Generation Iron Podcast, Victor Martinez goes into detail about synthol, which pros allegedly use it, and why pros use it at all.

Synthol and site enhancement oils are likely familiar to anyone who is interested in the bodybuilding world. Typically, they gain attention from the “synthol freaks“ – individuals who abuse synthols and SEOs to extreme degrees for a very deformed effect. These individuals often go viral online due to their shocking appearance.

However, synthol and SEOs are used more often than you might think. They are not common to use per se, but use of these substances exist well beyond the obvious “freaks” seen on the internet. While very few have openly admitted it, competitive bodybuilders have allegedly used synthol for small site enhancements on their already impressive physiques. It’s even been rumored that a small minority of pro bodybuilders have used SEOs.

While Victor Martinez has not used synthol or SEOs himself – he has known people who have and have witnessed the results of synthol in fellow competitors. That’s why this week he dives deep into the topic alongside the rest of the GI team. Let’s jump into it.

RELATED: Watch a deep dive into muscle dysmorphia, including synthol use, in the feature film documentary, “Bigorexia”

What is synthol?

Synthol is a site enhancement oil. A substance that is injected directly into the muscle in order to re-shape or build up the physical appearance of that body part. The oil itself hardens after being injected into the muscle. This is essentially how a muscle can be “shaped” by SEOs.

What happens to synthol in your body? Is it permanent?

In some cases according to anecdotal claims, synthol can slowly breakdown in your body – making the enhancements temporary. However, long term use of synthol can lead to serious complications including muscle scarring and disfiguration.

According to scientific studies cited here by “Healthline,” once synthol takes hold in muscle tissue – the changes will be permanent. It is never absorbed into the body and often leaves the muscles large and damaged. Typically in this case, the only way to remove hardened synthol or SEOs is to have it surgically removed.

Although injured muscle can be surgically removed, scarring may be permanent. If a large portion of muscle tissue must be removed, it’s possible that muscle strength and function may be compromised.

RELATED: The Anabolic Doc details what happens to synthol in your body

Why would bodybuilders use synthol?

As stated above, synthol can artificially shape and grow muscle on the body. In extreme cases, this can become an addiction that leads to sever disfiguration of the body. These so-called “synthol freaks” have a form of severe body dysmorphia. Some even desire to look exactly like a cartoon character – despite how “inhuman” the end result is.

Beyond these extreme cases, it has been alleged that competitive bodybuilders also use synthol. Typically this is done in much more discrete ways and smaller doses. Typically, the reasoning behind this is to give a small “boost” to a lagging body part. Or fill in a muscle to look more symmetrical or aesthetically pleasing with the rest of the physique.

In this case, the same dangers can occur. Muscle damage can take place and these hardened areas might require surgery in the long term. For competitive bodybuilders looking to have a career – these kinds of risks can completely derail a bodybuilders future. It’s the main reason why the substance is frowned upon (beyond also requiring no training effort to obtain). Victor Martinez advises strongly against it for this very reason.

Do pro bodybuilders use synthol?

During the conversation about how synthol works and why someone might use synthol – Victor Martinez is asked if any pro bodybuilders have used SEOs. His short answer is, yes. Though he has no definitive evidence to prove it. He mentions that Flex Wheeler has long since been rumored to have used synthol during his prime years. These rumors first started gaining traction once the internet and social media became mainstream.

Suddenly, bodybuilding fans can more easily review old photographs of legendary competitors such as Flex Wheeler. The rumors existed before this point – but reignited with the ability to easy compare photos throughout his career. Most commonly, fans point to his 1993 physique – and how it looks significantly different in 1994 and onwards. Most consider ’93 to be the best version of Wheeler’s physique. They claim you can see a significant difference afterwards due to synthol use.

Victor Martinez can’t prove it – but he seems to fall in the same camp as the fans. Martinez also draws attention to Hadi Choopan, who was accused of using synthol earlier in 2022 before his big win at the Mr. Olympia. Those rumors existed in earlier years as well – but seemed to be suddenly confirmed when his ex-manager exposed his synthol use on social media.

Ultimately, Choopan’s ex-manager didn’t have direct evidence and many saw this as a vengeful attempt to take Choopan down due to a ugly break up. The IFBB Pro league has been vocal in the past about not rewarding athletes who appear to have physiques altered by synthol. Clearly, the judges didn’t have any cause for concern as they ultimately gave Hadi Choopan the 2022 Olympia Sandow.

Wrap Up

Victor Martinez and the GI team go into significant detail on synthol, how it’s used, why it’s used, and how it affects pro bodybuilding. But they also touch upon the topic of dating and relationships in bodybuilding – discussing the unique challenges that bodybuilders in relationships face.

You can watch the full episode of the Generation Iron Podcast above. Make sure to check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

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