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Get Leaner Even Faster: Choose Fish Over Sirloin

By
Dylan Wolf
-
omega-3

Fish Oil

Looking to get leaner? Take a look at Steak vs. Fish

Steak and fish are a huge part of many bodybuilding diets, as they are great sources of protein, but most people that I know when they are getting ready for a bodybuilding competition start incorporating more fish into their diet, especially as they get closer to the contest date. When it comes to the argument of steak vs. fish for fat loss, it is no coincidence that research can validate these claims that consuming fish products can enhance fat loss over lean meat products like steak. This is largely helped by Omega-3s, which are found in deep-sea fish such as salmon, mackerel, swordfish, and shark as well as certain oils (canola) and nuts (walnuts). There are three types of omega-3 fatty acids:

  • Alpha-linoleic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Let’s take a look at the specifics of steak vs. fish when it comes to bodybuilding diets, and see which one offers more benefits for fat loss and muscle retention.

Benefits of Fish for Bodybuilding Diets

omega-3

Now as stated above, fish is a great source of omega-3 fatty acids. Research into the weight-loss benefit of these healthy fats is still ongoing, the current theory being that these fats:

  • Improve glucose sensitivity
  • Reduce insulin resistance
  • Reduce markers of inflammation
  • Speed fat oxidation by stimulating a specific receptor in the liver that affects fat

How Fish Can Improve Fat Loss

In a cross-European study it was recently shown that consumption of cod increases weight loss in men and also has other positive health effects. The aim of this study was to investigate whether cod consumption increases weight loss and improves cardiovascular risk factors in a dose dependent manner during an 8-week energy restriction diet in young overweight and obese healthy adults. Let’s take a look at the breakdown on the next page.

In this dietary intervention 126 subjects comprised the group given energy-restricted diets (-30%); they were prescribed an identical macronutrient composition but different amounts of cod: the control group were given no seafood and lean meat; group 1 were given 150 g cod 3 times a week; and group 2 were given 150 g cod 5 times a week. Anthropometric measurements and cardiovascular risk factors were assessed at baseline and endpoint. Body weight decreased after 8-weeks, also waist circumference, BMI, systolic and diastolic blood pressure, triglycerides, and insulin. The prevalence of the metabolic syndrome dropped from 29 to 21%. According to linear models weight loss was 1.7 kg greater among subjects consuming 150 g 5x/week compared to the control group. The trend analysis supported a dose-response relationship between cod consumption and weight loss, but changes of other measured cardiovascular risk factors were similar between the groups. A dose-response relationship between cod consumption and weight loss during an 8-week energy restriction diet is found and 5 x 150 g cod/week results in 1.7 kg greater weight loss in young overweight or obese adults than an iso-caloric diet without seafood.

Benefits of Steak in Bodybuilding Diets

steak vs fish

Many bodybuilding diets will contain a high amount of steak, or beef. With meat from a cow being one of the strongest sources of iron, it is a no brainer that this is a great addition to any athlete’s diet. Utilizing beef as a major protein source for building muscle is a great, and smart way to improve nutrient intake, meet protein needs, and promote variety in the diet, as there are a lot of recipes that you can include beef with.

How Steak Affects Fat Loss

When it comes to the assistance steak provides with fat loss, there are a few things to address. For one, steak is a truly great source of protein and fats. Not to mention, steak is a great source of vitamins and minerals such as selenium, iron, zinc, niacin, vitamin B6, and vitamin B12, which the body needs to function properly. Steak helps you lose weight because it has no carbohydrates, but enough protein and fat to keep you full and building muscle mass.

Steak also helps you maintain your satiety level, and improves your body’s selenium and iron levels. Low iron can leave you drowsy, as well as short of breath. Steak is also a food that you can enjoy by incorporating it in a healthy way, such as in salads, in a stir fry, and grilled with a side of sweet potatoes.

Steak vs. Fish

Now when it comes to the debate of steak vs. fish, you do need the nutrients that are included in both, such as the iron from steak and the omega-3s from fish. However, some people are not fond of one or both of these foods, so how can you get the benefits of them without consuming them? Well, the simple answer is supplementation. Let’s take a look at the best omega-3s, and the best beef based protein that you can consume.

Beef Protein

30% OFF

Carnivor

Carnivor

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

MuscleMeds Carnivore Beef Protein Isolate is a revolutionary protein supplement that is well-researched and clinically tested to improve muscle gains and aid in your overall protein goals. Using 23g of hydrolyzed beef protein, this is 350% more concentrated in amino acids than steak and is fast digesting to make it easier on your stomach. Being non-dairy gives athletes the opportunity to get a dairy-free product that will still produce gains, potentially at an even better rate. With a touch of zero-carb stevia extract for sweetness, this protein supplement not only provides the necessary amino acids but also enhances the taste with a hint of sweetness from the natural stevia extract.

MuscleMeds Carnivor Beef Protein Isolate

Check out the full review for MuscleMeds Carnivor here.

Omega-3

Performance Lab Omega-3

Performance Lab Omega-3

Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.
Shop Performance Lab

Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultra clean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. With all of those benefits, how could it not be our number one pick?

Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.

Check out the full review for Performance Lab Omega-3.

Wrap Up

Overall, when it comes to steak vs. fish it may be true that fish is better for fat loss than steak. However, there are nutrients in both of these that you need in order to make any progress, and stay healthy. For those who do not like eating those foods, check out MuscleMeds Carnivor and Performance Lab Omega-3 to get the benefits.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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

References:

Ramel A, Jonsdottir MT, Thorsdottir I. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):690-6.

Strength Wars Movie

Ronnie Coleman Working Toward Walking Unassisted, Gives Update After Trip To Recovery Center

By
Greg Patuto
-
Ronnie Coleman Instagram

Ronnie Coleman received treatment in Abu Dhabi during a recent health update.

Ronnie Coleman put together a legendary bodybuilding career. His work on stage led to many titles and it also came with health issues that he has dealt with in retirement. Coleman has kept fans up to date with his treatments and recently shared another video during his trip to the MAD Recovery Center in Abu Dhabi.

Coleman battled it out with some of the all-time greats during his reign as Olympia champion. He won eight-consecutive titles from 1998-2005, which is tied for the most wins of all-time with Lee Haney. In retirement, he has remained active in the gym and has also had to deal with health issues.

Coleman has gone through multiple surgeries to repair injuries to his back, neck, and hips. During his career off stage, Coleman has been working to walk again unassisted and this is why he went to visit Amr Ismail at his recovery center.

Ronnie Coleman bodybuilder
Image via Instagram @ronniecoleman8

Ronnie Coleman Gives Recent Health Update

Ronnie Coleman took to YouTube to share his recent health update and trip to the recovery center. The process began with scraping the muscles to loosen them up before being exposed to red light. Ismail explained the effect of red light to the body.

“A lot of people don’t understand that red light is a. nutrient that, more or less, feeds your cells. So, something that’s restricted, lacks blood flow, tissue quality, or in general the quality of cells in that area, if they’re a little bit dysfunctional or lacking, this is like a nice boost for them.”

 

View this post on Instagram

 

A post shared by Ronnie Coleman (@ronniecoleman8)

Ismail continued to explain how red light cars as a “stimulant” to energy factories in the body. This is known as the mitochondria and the health of this area can impact the health of the body.

Red light therapy was followed by acupuncture and cryotherapy.

“I prefer nitrogen-based over water-based. It’s less of a shock. You get better anti-oxidant secretions, which is what we need to keep the tissue health and fight off inflammation.”

The video ended with Ronnie Coleman advertising the recovery center to those who are going through something similar.

“I want to highly recommend anybody that’s going through what I’m going through, Mad Recovery Center is the place to be.

This is my good friend, Amir, and he performed some real good techniques on me that made me feel a whole lot better.”

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

The Keto Diet: Bodybuilding vs Fat Burning

By
Dylan Wolf
-

Keto or bust.

The keto or ketogenic diet has become all the rage in the fitness and bodybuilding community. Many have viewed the as a godsend, a tool that can help an individual burn fight while maintaining a musculature physique. But not every keto program is the same. Some ketogenic programs are geared to individuals looking simply to lose weight while others are designed for those looking to gain muscle and lose fat all at once.

Let’s break down what exactly each keto diet entails, and why they might be beneficial for your goals.

What is Keto?

First we should address exactly what keto is. The keto diet typically is when an individual will consume a very low amount of carbohydrates. Instead, they will be replacing the carbs with fats to help the body burn fat for energy. This reduction in carbs puts your body into a metabolic state called “ketosis”and when this occurs, your body becomes incredibly efficient at burning fat to use for energy, both physical and mental energy that is.

It is also worth noting that ketogenic diets can typically cause significant reductions in blood sugar and insulin levels. However, while this is a basic overview of the keto diet, it can be broken down a bit further.

Keto for Weight Loss

Keto for weight loss will focus on a specific balance of healthy fats and protein, cutting out the carbs. When you are trying the keto diet with the intent to burn body fat, you will see an individual eating higher amounts of healthy fats while keeping their protein intake lowered. This ensures that energy is being obtain through consuming fats, rather than carbs and protein, which will help to put your body into the fat burning mode of ketosis.

Keto for Bodybuilding

Keto is something that many bodybuilders do not think of utilizing when it comes to their fitness journey, but it is a diet that can be beneficial for the sport. Once again much like the weight loss program of keto, you’ll see your carb intake lowered, focusing primarily on fats and protein. But rather than consuming more fats over protein the process is flipped. You’ll still eat the fats in order to use the nutrient as an energy source, but this time the increased protein will promote more muscle growth.

This is exactly the kind of keto that a bodybuilder should follow if their looking to make some lean, quality gains. Now, during a bodybuilding prep, this is something bodybuilders already do but they do not call it “keto”. A standard bodybuilding prep involves the lowering of carbohydrate intake to cut fat, increasing protein to keep the bodybuilder full and building muscle, and moderate fat intake to keep hormones regulated and energy levels up.

Similarities

Whether you’re adhering to a weight loss program or you’re looking to make solid gains with keto, both diet programs are centered around the fact that your carb intake is going to be nonexistent if not significantly lowered. You want to keep in mind that you should not cut out your carbs all at once, as that can really mess up your progress.

Carbs aren’t the devil that will automatically make you fat the second you consume them, but they are also not your best friend. Carbs really are a tool just like any of the other macronutrients, you need to know how to consume them properly to use them efficiently. Eating starchy carbs such as potatoes while you’re on a keto diet will ultimately become counter productive. The idea of the keto diet is for an individual to get energy from fat and use it in order to shed fat off of the body, it sounds nuts when you say it out loud, but it works.

Eating high amounts of carbs will block the body’s ability to enter into ketosis which is the whole point of the process, so you should not be doing that. Whether you’re a bodybuilding or a just looking to shed fat, the one constant on both versions of the keto program is the low amounts of carbs.

Other Fat Burning Options

Now there are plenty of other ways to burn fat and speed up the effects of keto, such as doing cardio or training at higher volumes, but what about supplements? Let’s take a look at the best fat burning supplement.

Transparent Labs PhysiqueSeries Fat Burner

Code GENIRON10 For 10% Off

Transparent Labs PhysiqueSeries Fat Burner

Transparent Labs PhysiqueSeries Fat Burner

Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Shop Transparent Labs

Transparent Labs PhysiqueSeries Fat Burner is a great supplement to expedite weight loss by allowing you to shed fat, maintain muscle mass, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. Transparent Labs main focus with their supplements is transparency, and with a 100% honest label so you know exactly what you are getting and how much you are getting from a fat burning supplement while shedding belly fat and avoiding muscle breakdown.

With just 9 ingredients, this formula works to give you everything you need to succeed in your weight loss journey while boosting your metabolism. Forslean allows you to release fatty acids from stubborn tissue to stimulate fat loss while green tea works with Epigallocatechin Gallate (EGCG) to influence fat metabolism so fat loss does occur. A host of other ingredients work to your benefit with this advanced formula to make sure your experience is everything you want out of a thermogenic fat burner for that stubborn belly fat loss.

Now, Transparent Labs Fat Burner will not replace the keto diet, but can be used alongside of it to help accelerate the fat burning effects.

Wrap Up

Overall, no matter how you slice it, the keto diet is always going to come down to the relationship between fats and proteins. It’s a not a diet that should be relied on forever though, as you do need carbs at some point. Instead, it is something that should be utilized as a tool for a shorter period of time. Rather spending your entire existence in ketosis, utilize the fat burning effects to your advantage then proceed to introduce healthy carbs back into your diet to ensure you’re obtaining the nutrients your body needs from fruits and vegetables.

Have you ever tried the keto diet?

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

Strength Wars Movie

Blackstone Labs President PJ Braun Released From Prison

By
Greg Patuto
-
PJ Braun released from prison
Image via Instagram @pjbraunfitness

PJ Braun has been released after being sentenced to 54 months in February 2022.

Blackstone Labs president PJ Braun has been released from prison. On Thursday, the news was shared on the official Instagram account of Blackstone Labs in the form of a post boasting a sale to celebrate the news.

Braun’s official release date was not shared and he has not made an official comment yet. Many took to the comment section of the post to share feelings on the news. In Braun’s absence, Guy Cisternino stepped up in an increased role with Blackstone Labs.

PJ Braun Released From Prison

PJ Braun’s lease from prison comes two years after he was sentenced. On Feb. 17, 2022, Braun was given 54 months in prison after being convicted of selling illegal anabolic steroids and other unlawful controlled substances marketed as dietary supplements, along with Aaron Singerman. During the case, both defendants pleaded guilty.

In addition to the 54 months in prison, PJ Braun also had to forfeit $3 million alongside Blackstone Labs forfeiting $1.2 million. Despite these events, Braun seems to remain confident that Blackstone Labs will continue to not only stay stable but grow during his absence.

On the day of his sentencing, PJ Braun shared a video on social media explaining his actions and the court sentencing in the video. He claimed that the two illegal substance Blackstone Labs sold were a pro hormone and SARMs. He also claims that neither he nor Aaron Singerman were aware that they should not be selling them.

Aaron Singerman was released from prison in December 2022 after serving just months of a 60-month sentence. In November 2021, Singerman came to a plea deal on the charges after pleading guilty.

Reports indicated that Aaron Singerman had pleaded guilty as part of a plea agreement with prosecutors. Singerman and Braun pleaded guilty to conspiracy to distribute substances and to selling unapproved new drugs. Blackstone Labs LLC had also pleaded guilty to these same charge as well as one count of conspiracy to defraud the U.S. Food and Drug Administration (FDA) and to committing mail and wire fraud.

Blackstone Labs has shared that PJ Braun is now out of prison and many fans have already started celebrating the newswith the brand.

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

Dr. Rand McClain: TRT And Anabolic Steroids Are Two VERY Different Things | The Mike O’Hearn Show

By
Derek Dufour
-

Mike O’Hearn speaks with Dr. Rand McClain to stress the importance of distinguishing TRT from anabolic steroids… and the damage caused by conflating the two

In the latest episode of The Mike O’Hearn Show, host Mike O’Hearn delves into the world of testosterone and hormone replacement therapy (TRT and HRT) with Dr. Rand McClain, a renowned expert in alternative and progressive medical treatments. Dr. McClain, whose focus is in regenerative and sports medicine, has dedicated over three decades to redefining optimal health through innovative approaches. Most notably, Dr. McClain stresses the problem with making TRT taboo by referring to it as the same as anabolic steroids.

Dr. Rand McClain is a doctor in regenerative & sports medicine – and his journey to becoming a leader in alternative medicine has been an unconventional one. From being an early senior account manager at Deloitte to a professional kickboxer in Argentina, his diverse experiences shaped his unconventional approach to healthcare. His patients, including A-list celebrities and world-class athletes, seek his expertise in bioidentical hormone replacement therapy (BHRT), hyperbaric oxygen therapy, cryotherapy, platelet-rich plasma, and stem cell therapies.

Dr. Rand McClain’s expertise in TRT and HRT started when he started experiencing low testosterone himself in his early 30s. The medical community had very little to offer him in terms of medication and relief – which kickstarted his journey towards becoming a doctor and leading the push in TRT and HRT research.

As TRT and HRT continue to grow in popularity, Mike O’Hearn and Dr. Rand McClain dig deep in explaining these concepts, how far they have come, and how much more it needs to go. Let’s dive in.

 

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A post shared by Dr. Rand McClain (@dr.randmcclain)

The Evolution of Hormone Replacement Therapy

During the podcast, Mike O’Hearn prompts Dr. Rand to share the origins and background of his expertise in hormone replacement therapy. Dr. Rand emphasizes that, at currently 61 years old, HRT and TRT weren’t accepted in his youth as they are today. Recalling lectures from doctors warning against substances like testosterone due to potential infertility and health risks, Dr. Rand knew something was off with his testosterone levels.

Dr. McClain knew that something was wrong with his health and his body. But at the time, lower natural testosterone was often not something that was treated. But Dr. McClain wanted a solution.

Despite facing resistance, Dr. Rand pursued TRT until he found a doctor willing to discuss the benefits candidly. Even today, he notes that many doctors dismiss lowered testosterone as a natural part of aging, emphasizing the need to challenge conventional beliefs about aging and proactively address hormonal imbalances.

The TRT Journey: From Med School to a Medical Focus

Dr. Rand McClain’s obsession with TRT led him to med school, where he realized the limited education on hormones provided. Dr. McClain notes that from his recollection – there was barely any time spent learning about hormones. Perhaps even only 20 minutes in one class throughout his entire medical education. Despite the minimal coverage during his medical education, Dr. Rand continued researching and made TRT and HRT his medical focus.

He shares his belief that the medical field often overlooks the diagnosis of low natural testosterone, or hypogonadism, and speculates on the reasons behind this neglect. Including:

The Gender Bias in Testosterone Treatment:

Dr. Rand McClain highlights the challenges women face in receiving testosterone treatment, as the medical field historically considered it exclusive to men. While awareness is growing, he emphasizes the need for continued progress in recognizing and addressing testosterone deficiencies in women.

Breaking the Taboo: TRT as Legitimate Treatment

Mike O’Hearn raises the question of why TRT is often considered taboo when it’s similar to prescribing medication for other health issues. Dr. Rand McClain asserts that low natural testosterone is a valid diagnosis, known as hypogonadism, with established primary and secondary treatments. Despite this, many doctors overlook or dismiss TRT, and Dr. McClain speculates on parallels with the neglect of certain treatments due to societal fears.

Overcoming Stereotypes and Fears

Dr. Rand McClain draws parallels between the neglect of TRT and the hesitation to explore the therapeutic potential of substances like psychedelics. He suggests that societal fears, combined with the historical association of testosterone and steroids with recreational abuse, contribute to the reluctance to embrace TRT as a legitimate medical treatment.

But as we are seeing now, we have come full circle in the scientific and medical embracing of psychedelics for those with mental health issues and PTSD. It may have taken 50 years, but these methods are finally breaking medical ground. It might not be long before medical conversations around testosterone and other hormone therapies see the same acceptance.

 

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A post shared by Dr. Rand McClain (@dr.randmcclain)

Optimism for the Future of TRT & HRT

Despite the challenges, Dr. Rand McClain remains optimistic about the future of TRT. He observes the proliferation of hormone replacement therapy clinics nationwide, increased research studies, and a growing acceptance of TRT as a movement gaining rapid momentum. Dr. McClain expresses confidence that society is on a trajectory towards recognizing the legitimate benefits of TRT and HRT.

Wrap Up

As The Mike O’Hearn Show sheds light on the evolving landscape of testosterone and hormone replacement therapy, Dr. Rand McClain provides valuable insights into the challenges, misconceptions, and optimistic future prospects of TRT. The podcast serves as a platform to challenge societal norms, encourage education, and promote a more nuanced understanding of hormonal health. With ongoing research and shifting perspectives, the conversation around TRT is poised to break free from taboos and contribute to a more comprehensive approach to overall well-being.

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.

Step Up Lunges Exercise Guide – How to, Benefits, & Alternatives

By
Terry Ramos
-
step up lunges

Step up lunges improve your stability and quad and glute strength unilaterally. 

Step ups are unilateral exercises that effectively strengthen your legs, focusing on sculpting your glutes. This routine offers a meticulous way to identify and correct imbalances between both sides, providing precise control as you alternate between limbs. Additionally, step ups engage your quads and hamstrings. (1) Now, imagine combining them with lunges.

Lunges also target and develop your lower body muscles, primarily emphasizing your quadriceps. Moreover, unlike step-ups, this exercise evenly distributes the weight between both legs. Notably, the forward lunge is often utilized in rehabilitation as it effectively strengthens critical muscles such as the hamstrings, quadriceps, and gastrocnemius. (2)

Step up lunges offer a perfect fusion of the step up and lunge exercises, delivering optimal muscle engagement and stability. Combining these movements can effectively improve your stabilizers and glute and quad strength. Let’s dive into how to perform set up lunges, the benefits, and alternatives below. 

Techniques & Muscles Worked

Step up lunges work on your glutes, calves, hamstrings, abs, and obliques. (3) This exercise also emphasizes stabilizer muscles in your foot and knee and engages your core for stability. You can do step up lunges as a bodyweight exercise or add some resistance. 

Step ups and lunges can be demanding on your stability as single exercises. When you combine them in a step up lunge, the demand is even more significant, so you need to start slowly and carefully. Follow the steps below to do step up lunges with proper form.

  1. Stand before a bench or box at knee level or below. Your feet should be shoulder-width distance apart and your arms by your sides. This is your starting position. 
  2. Take your right leg back and kneel with it at 90 degrees. Your left leg in front should also be at 90 degrees.
  3. Next, come up with your right leg and step up on the bench with the same leg.
  4. Bring up your left leg, and then raise it by lifting your knee to chest level. 
  5. Drop your left leg right next to the bench, then bring down your right leg to return to the starting position and complete your rep.
  6. Repeat for as many reps as you desire, then switch legs and do steps 2 to 5.

Benefits

The step up lunges unilaterally engage many lower body muscles and improve your stability. Below are some of the benefits of step up lunges. 

Explode Lower Body Muscles

Step up lunges isolate and engage many lower body muscles. The step up hits your glutes primarily, while the lunge focuses on your quads. Although, your hamstrings and calves are activated as well. 

Improve Stability 

Working against gravity and focusing the load one leg at a time requires stability and balance. Step up lunges use your foot, leg, and core muscles to achieve the equilibrium that stops you from falling. Doing this exercise over time will strengthen those muscles, thus increasing your stability and balance. 

Build Power

Step-ups can become a form of plyometric training that builds explosive power if you perform them fast enough. This will improve your athletic ability for running and jumping and carry over to Olympic movements like the snatch and power clean. 

Fix Muscle Imbalances

Step up lunges are unilateral, so when using one leg at a time, you can check your strength in each one individually. If, in the process, you discover one leg is weaker, do a bit more reps with it when doing your routine. This will help you strengthen it to meet up with the other limb. 

Strengthen Knee Joints 

The step up lunge will strengthen the muscles around your knees as you move. It’s knee-friendly because you do a reverse lunge as part of the routine, which places less strain on your knees than a forward lunge. 

Step Up Lunges Alternatives

The step up lunge is challenging, so start with the bodyweight version. However, you could introduce weights such as dumbbells, barbells, or kettlebells over time. Below are some other unilateral exercises that work on your lower body muscles. 

Bulgarian Split Squat

bulgarian split squat

The Bulgarian split squat is another unilateral exercise that uses a box or bench. It resembles a static backward lunge, but your back knee goes down from the box, giving it a deeper angle. This improves your range of motion and deepens your lower body muscles, especially the glutes and quads. 

Single Leg Romanian Deadlift

Single leg Romanian deadlifts will test your stability and balance to the max. This one-legged deadlift variation is excellent for fixing muscle imbalances you would otherwise notice with the traditional variation. 

Single Leg Mini Squat

The single leg mini squat focuses on the deep stabilizing muscles of the hips one leg at a time to help strengthen each leg individually, improving your stability and lower body development. 

FAQs

What do step up lunges work?

Step up lunges work on your lower body and core muscles, emphasizing the quads and glutes. Check the guide above for a more detailed breakdown of the specific muscles in which this exercise works.

What are the benefits of doing lunges?

Lunges are great at working on the muscles that strengthen your knees. They’re also unilateral and can help you build your legs one at a time to correct imbalances. 

How to do a step lunge?

To do a step up lunge, you first drop down into a backward lunge. When lifting your back leg from that, take it directly into a step up before returning to the starting position. Check out the more detailed step-by-step instructions above. 

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

References

  1. Simenz, C. J., Garceau, L. R., Lutsch, B. N., Suchomel, T. J., & Ebben, W. P. (2012). Electromyographical analysis of lower extremity muscle activation during variations of the loaded step-up exercise. Journal of strength and conditioning research, 26(12), 3398–3405. https://doi.org/10.1519/JSC.0b013e3182472fad 
  2. Jönhagen, S., Halvorsen, K., & Benoit, D. L. (2009). Muscle activation and length changes during two lunge exercises: implications for rehabilitation. Scandinavian journal of medicine & science in sports, 19(4), 561–568. https://doi.org/10.1111/j.1600-0838.2007.00692.x 
  3. Fischer, K. E., Walter, T., & Matovich, J. (2011). Exercise Technique: Reverse Lunge Into a Step-Up. Strength and Conditioning Journal, 33(2), 92–94. https://doi.org/10.1519/ssc.0b013e3182048e2e

Performance Lab Flex Review For Joint Flexibility & Comfort

By
Austin Letorney
-
Performance Lab Flex

This joint support supplement will optimize joint flexibility and long-range health.

Our joints tend to take a beating at all times of the day, whether that be in the gym or going through every day life. The constant wear and tear of everyday life can simply be debilitating and something we just don’t want or need. For those of us bodybuilders constantly wearing our bodies down, we know how hard it can be to bounce back and feel as though our joints are keeping us from doing what we love. Thankfully, supplement companies have worked to produce joint supplements to keep us healthy both inside and out of the gym. Performance Lab Flex is a premium supplement made with cutting edge ingredients to give you the best in terms of optimal movement and joint health.

A good joint support supplement will work to better support and maintain the health of our all too vulnerable joints. Working to restore strength and mobility, help with fluid movement, reduce inflammation and pain, and improve our lifestyle are all great benefits of a joint support supplement. Performance Lab Flex can do this and much more and is one of those premium products to absolutely try.

Performance Lab Flex

Performance Lab Flex

Performance Lab Flex

Performance Lab Flex is perfect for joint lubrication and shock absorption that provides herbal relief for stiff and achy joints.
Shop Performance Lab

Performance Lab is a leader in nutritional supplements and with formulas that include industry-leading ingredients, their products combine nutritional technology with high-quality and innovative supplements to meet all of their consumers’ needs. Their patented NutriGenesis process ensures clean, safe, and effective vitamins and minerals, and with clean labels that are non-GMO and 100% gluten-free, you can be sure that no hidden agendas lurk in your supplements. Their state-of-the-art facilities are current good manufacturing practices (CGMP) compliant and registered with the Food and Drug Administration (FDA).

squats

Performance Lab Flex Highlights

Performance Lab Flex is a joint support product that optimizes your joints and mobility for long term enhanced flexibility, comfort, and performance. It’s a solid product and will work well for those looking to purchase their joint supplement alongside other supplements. Great for joint lubrication and shock absorption, this will support your ligaments, tendons, and cartilage with herbal relief for those stiff joints.

An ultramodern design and Performance Lab’s great NutriCaps and NutriGenesis process ensures you get the most bioavailable and healthy options out of this supplement. With cutting edge ingredients and an advanced formula, this supplement is a top tier product so you optimize every bit of your gains.

Ingredients

CurcuWIN® Turmeric: Fights joint-destructive free radicals with antioxidant activity, protects cartilage from destructive enzymes, and supports collagen synthesis and other structural joint proteins (1).

ApresFlex® Boswelia serrata: Can improve joint aches, flexion, and performance of daily activities for optimal joint health (2).

Glucosamine Sulate 2KCL: An amino sugar found naturally in tissues, this supports those building block proteins necessary for forming connective tissue, chondrocyte cells for joint repair and regeneration, and synovial fluid for joint lubrication to promote smoother range of motion (3).

Mythocondro® Chondroitin Sulfate: Helps maintain hydration for joint lubrication and supports healthy collagen production (4).

OptiMSM® Methylsulfonylmethane: A key structural nutrient necessary for the formation of collagen, glucosamine, chondroitin, and other proteins (5).

NutriGenesis® Strontium+: Stimulates the production of bone building cells, called osteoblasts, and inhibits the activity of bone-breakdown cells, called osteoclasts (6).

Other Ingredients

NutriCaps® Pullulan Capsule, NuFlow® Rice Concentrate

Performance Lab Flex

Number Of Ingredients 6
Serving Size 2 NutriCaps
Number of Servings 30
Best Way To Take Take 2 capsules daily.

Price & Effectiveness

Performance Lab Flex is a great joint support supplement to optimize joint flexibility and long-range health for the best movements to maximize your gains. With 30 servings per container, 2 NutriCaps will pump you with these amazing ingredients to boost all areas of your health.

Pros

  • Great benefits like joint lubrication and shock absorption
  • Easy to swallow prebiotic NutriCaps
  • 100% clean and natural product
  • From a reputable company in Performance Lab

Cons

  • Premium priced option
  • Only available directly from their website

Price: $69.00

Our Verdict on Performance Lab Flex

The team at Generation Iron had the pleasure of testing out Performance Lab Flex, and we cannot complain. Our joints felt like never before, which was great especially under heavy compounds like the squat and deadlift.

Who Should Buy Performance Lab Flex

  • Bodybuilders
  • Strength Athletes
  • Gym Goers
  • Those who want healthy joints

Who Should Not Buy Performance Lab Flex

  • Those who do not want healthy joints

pause squats

Frequently Asked Questions (FAQs)

There are probably a few questions that you have regarding Performance Lab Flex, and joint supplements as a whole. Let’s take a look at some of them.

Who Is Flex Good For?

Performance Lab Flex is good for those seeking a joint support supplement with premium, well-researched ingredients in an advanced formula. Anyone ranging from bodybuilders, strength athletes, or everyday fitness folks can benefit from using this supplement. It is suitable for people of all ages to support an overall quality of life.

How Safe Is Performance Lab Flex?

Flex is very safe, especially for your long-term health given that it has premium and highly absorbable ingredients to boost and support your joint health.

Check out our list of the Best Joint Supplements for more great joint support products!

Overall Value

Performance Lab Flex is that amazing joint support supplement you need most to see serious gains while optimizing your joint health. A well-researched and clinically-formulated joint supplement, you know exactly what you’re getting in terms of joint health, support, and optimal movement. Performance Lab knows the needs of athletes and seeks to produce only those top tier supplements to aid in all things health and performance. What you are really getting is a top tier joint supplement with great ingredients, worthwhile results, and a reputable company backing it. Try Performance Lab Flex today and see what this can do for all your gains inside and out of the gym.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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

*Images courtesy of Performance Lab and Envato

References

  1. Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
  2. Yu, G.; et al. (2020). “Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis”. (source)
  3. Wangroongsub, Y.; et al. (2010). “Comparable clinical outcomes between glucosamine sulfate-potassium chloride and glucosamine sulfate sodium chloride in patients with mild and moderate knee osteoarthritis: a randomized, double-blind study”. (source)
  4. Henrotin, Y.; et al. (2014). “What is the current status of chondroitin sulfate and glucosamine for the treatment of knee osteoarthritis?”. (source)
  5. Butawan, M.; et al. (2017). “Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement”. (source)
  6. Price, C.; et al. (2012). “Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet”. (source)

2024 Arnold Classic Classic Physique Preview

By
Dylan Wolf
-
arnold classic 2024
Image courtesy of Instagram (ArnoldSports)

Men’s Classic Physique at the 2024 Arnold becomes the most anticipated class of the show

The 2024 Arnold Classic is coming up, and aside from the Arnold Classic Men’s Open Bodybuilding contest, one of the most popular events to take place at the festival will be the Classic Physique show. This year is the division’s seventh edition at the Arnold Classic. Generation Iron will be covering this year’s show which is scheduled for Friday, March 1, 2024, at the Greater Columbus Convention Center in Columbus, OH, and it is going to be one for the books, as these athletes are battling it out for a spot at the 2024 Mr. Olympia contest.

The Arnold Classic contests are invite-only, and athletes have to apply for entry, which is not a process that occurs in any other non-Olympia shows in the IFBB Pro League. This year, twelve athletes were invited to compete in Classic Physique in Columbus. The roster is below, with names in alphabetical order:

2024 Arnold Classic Physique Roster

Past Champions 

This year, there are three former champions in the lineup for, including the 2023 champion who is coming back to defend his title, Ramon Rocha Querioz. The Brazilian Bodybuilder had quite the season, all the way up to the Mr. Olympia where he came in a close second place to the 5x champion, Chris Bumstead.

Ramon Dino is the early favorite to take home another title in Columbus. If he does this successfully, he will join Terrence Ruffin as the only Classic Physique athletes to defend their titles successfully at the Arnold Classic.

Now, Terrence Ruffin took home his two Arnold Classic wins back in 2021 and 2022. He sat out of the 2023 lineup but will compete in 2024, as he is hoping to win and become the first three-time Arnold Classic champion since the contest’s first started in 2018.

The third winner coming back to try and win it is the inaugural winner of the Arnold Classic, Breon Ansley, who nearly left the Classic Physique for the 212 division. However, Ansley opted to stay in Classic Physique after the IFBB weight caps were increased and he was able to put on some more muscle mass. Ansley also ranked fourth in the 2023 Olympia.

Top Contenders

There are also plenty of fitness stars that will be competing at the 2024 Arnold Classic in the Classic Physique Division. The first one to name is Urs Kalecinski, who came in third place at the 2023 Olympia, right behind- Ramon in 2023. Urs is a two-time Olympia bronze medalist. Kalecinski has a good shot at winning his first Arnold Classic this year.

Another top contender is Michael Daboul who has been steadily rising to the top of the industry. Michael Daboul is considered to be one of the division’s elite, and this is thanks to his fifth-place finish at the 2023 Olympia in Orlando, FL. He also won the 2023 New York Pro and 2023 Pittsburgh Pro, and he last competed in Columbus in 2022, taking home a fifth place title.

The third contender to watch out for is a man known for his vintage genetics, is Wesley Vissers. Wesley is coming off a win at the 2023 Romania Muscle Fest Pro show. Vissers also took home a 7th place placing at the 2023 Olympia. Though it has been awhile since Vissers’ most recent Arnold Classic appearance, as his last time on this stage was in 2019, where he finished in 10th place, he is still someone that can make a statement.

Debuting Athletes

There are five athletes that will be stepping onto the Arnold stage for the first time: 

  • Eric Brown Jr.
  • Darren Farrell
  • Damien Patrick
  • Antoine Loth
  • Emanuele Riccotti

Antoine Loth just earned his pro card in 2023, and had an awesome year as he won two pro shows out of the gate. Patrick also won two pro shows in 2023. These are some top notch athletes looking to take the title.

How to Watch the 2024 Arnold Classic

 

View this post on Instagram

 

A post shared by RAMON DINO 🦖 (@ramondinopro)

The prejudging for the Arnold Classic will be on the Arnold Expo stage in the Greater Columbus Convention Center. The finals will be in the Battelle Grand Ballroom in the same building.

If you want to attend in person, you can purchase tickets on the website, but you can also stay home. People who will stay home can catch all the action live on the FREE LIVE STREAM, and you can find the details for that right on the Arnold website.

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

Hadi Choopan Shares Posing Video Ahead Of The 2024 Arnold Classic: “Sometimes You Have To Go Backwards To Go Forward”

By
Greg Patuto
-
Hadi Choopan shared a posing video ahead of the 2024 Arnold Classic.
Hadi Choopan Instagram

Hadi Choopan is preparing for a major 2024 bodybuilding season beginning in Columbus.

2022 Mr. Olympia champion, Hadi Choopan was unhappy with the result of the 2023 Olympia and is working to regain his title this year. Before the Olympia board the end of the year, Choopan will hit the stage during the 2024 Arnold Classic. In this post, we detail how the Iranian bodybuilder, Hadi Choopan has been sharing updates on his physique and details a posing video showing off progress.

Choopan was victorious after many years during the 2022 Olympia and considered the favorite once again back in November 2023. As the competition went on, it was clear that it was going to be a battle between Choopan and Derek Lunsford. Once the final came around, the judges opted for Lunsford as the 2023 Mr. Olympia champion.

Choopan has shared videos posing and speaking on his journey back to the top of the sport.

Hadi Choopan YouTube

Hadi Choopan Shares Posing Video

On Thursday afternoon, Hadi Choopan shared a bit of an inspiration video from the gym. In between sets on barbell lunges, Choopan spoke on what it takes to return to form. The video was translated at the bottom.

“Sometimes you have to go backwards to go forwards. It’s like propelling your experience infinitely forward. So all that, the reversals, aren’t used as an excuse for your progress later.”

“If you see the roads of your life, your goal is so small that you have to move beyond your purpose elsewhere in life, get out of that and start moving.”

Choopan will enter the Arnold Classic as one of the favorites to win the entire thing. It is a loaded group that will take the stage, minus Andrew Jacked and Rubiel Mosquera, who recently pulled out of the show for various reasons.

It is clear that Hadi Choopan is using his 2023 Olympia finish as motivation moving forward and this means we might see the best version we have ever seen.

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

Larry Wheels Attempts Ronnie Coleman’s 200-Pound Dumbbell Press Set Of 12 Reps

By
Greg Patuto
-
Larry Wheels hit Ronnie Coleman's legendary set of 200-pound dumbbell presses.
Larry Wheels YouTube

Larry Wheels was able to reach the level of legendary bodybuilder Ronnie Coleman and hit one extra rep.

Larry ‘Wheels’ William is no stranger to fitness challenges and continues to take his feats of strength to the next level. Recently, he hit a legendary set that was once completed by Ronnie Coleman. Wheels hit the gym and he handled 200-pound dumbbells on an incline bench. Coleman’s set consisted of 12 reps, which Wheels has done before, and he was able to replicate this performance and add one final rep.

In this post, we detail how Larry Wheels attempted to do 8x Olympia champion Ronnie Coleman’s 200-pound dumbbell press set of 12 reps. 

“My all-time best is 12 and now I did 13.”

Wheels has been working many different exercises over the last few weeks. This includes a massive deadlift workout that saw him hit one rep, 20 times, every minute. The workout began with warmup sets before Wheels loading 700 pounds on the bar. He then began and he was on a routine of hitting one rep every minute on the minute. Wheels has also worked these 200-pound dumbbells into his shoulder workouts.

Larry Wheels Instagram

Larry Wheels Crushes 200-Pound DB Incline Press

Larry Wheels hit some warmup sets before being handed the monstrous dumbbells. He tightened his elbow wraps and grabbed hold of the weight before beginning to pump out reps. The first 8-9 seemed to go up quickly before we locked in and finished at 13.

For this challenge, Wheels made surety limit his range of motion and not go all the way down with the weight. Using dumbbells of this level, it would be easy to lose control slightly and have the weight tilt. This is how injuries can happen and that is obviously what Wheels wanted to avoid.

“I was very tempted to tilt it and tap my chest but you know, that could be an inch away from a pec tear so that was my body’s limited range of motion.”

 

View this post on Instagram

 

A post shared by Larry (@larrywheels)

Now that the 200-pound dumbbell press is complete, Larry Wheels wants to continue to go up a notch. He mentioned that he has 250- and 300-pound dumbbells being shipped to his gym.

“I got 250 and 300-pound dumbbells coming to the new gym. They’re for the freak of the freaks, guys who want to row it. I have a goal to incline bench press it at some point.

I wanna do 300s. That has never been done before. That’s uncharted territory.”

Wheels continues to outdo himself in the gym and fans are happy to see him moving big weight once again. There will be even more feats of strength shown moving forward.

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

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