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Best Super Greens Supplements For Optimal Health (Updated & Tested 2024)

By
Austin Letorney
-
super greens

These super greens supplements can really boost your total body health and wellness.

Our lives are a mix of fun and stress, work and personal time, and grueling workouts and effective recovery. While supplements like a high quality multivitamin can pump us full of essential nutrients to keep us healthy and receiving those we often miss out on, and other supplements such as protein and creatine help build muscle mass, there are others that can fill certain gaps a multivitamin cannot. A solid super greens supplement has the power to support our overall health and wellness by providing us with the right nutrients to see big gains and continually fuel our bodies. With amazing benefits, it is no wonder why these supplements have taken off.

But finding the right super greens supplement can be stressful, especially with a market filled with different brands, ingredients, and supposed claims of ways to help you. All that says to us is more nutrition labels to sift through, only wasting your time. Our list is here to at least get you started as you look for the best super greens for your lifestyle.

We’ve put together and tested a list of the Best Super Greens Supplements for 2024 so you have access to the best when it comes to boosting your overall health and wellness. We know it can be hard to decide, but this list consists of great options to get you started.

Best Super Greens Supplements for 2024

Best Greens Powder Overall

A great superfood can work wonders for your overall health. With the right blend of top tier nutrients, matched by an incredible formula, the right supplement does exist to maximize your health and performance.

Transparent Labs WellnessSeries Prebiotic Greens

Code GENIRON10 For 10% Off

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Shop Transparent Labs
Calories 60
Protein 3g
Carbs 11g
Fat 0g
Sugar Less than 1g
Flavors Peach Mango, Naturally Flavored
Best Way To Take Take one scoop with 8-10 ounces of water daily.

Transparent Labs WellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.

Pros

  • Clean and transparent labels match the claims of this product
  • Effective and safe for all to use
  • Two part formula ensures optimal effectiveness for nutrient utilization and digestion

Cons

  • A premium priced item
  • Only available through their website

Price: $39.00

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens!

Best Tasting Greens Powder

It is no secret that some greens powders can taste downright terrible, and there is nothing worse than buying a whole container of greens powders that you expect to enjoy, but they taste awful and now you are stuck with them.

Swolverine Greens + Reds

Swolverine Greens + Reds

Swolverine Greens + Reds

Greens+Reds is a high-quality, proprietary blend-free combination of Organic super greens and antioxidant-rich reds. 
Shop Swolverine
Calories 40
Protein 4g
Carbs 4g
Fat 0g
Sugar 0g
Flavors Natural Orange
Best Way To Take Mix 1 scoop with desired beverage of choice.

Swolverine Greens + Reds is a high-quality, proprietary blend-free combination of Organic super greens and antioxidant-rich reds. Greens + Reds contains powerfully rich organic super greens from land and sea like Spirulina, Chlorella, Wheat Grass, and reds including Organic beets, Pomegranate, Bilberry, Blueberry, and Organic Turmeric to improve your energy levels, power your athletic performance, bridge the gaps in your daily diet, and promote overall health and wellness. The best part is, these ingredients combined make a great tasting product!

Pros

  • Great taste
  • Reputable company
  • Good ingredients

Cons

  • Only one flavor

Price: $52.99

Best Greens Powder For Energy

Having enough energy throughout the day is vital for getting us through our busy schedules. The right supplement can give you the boost you need to carry you throughout the day.

Kaged Muscle Outlive 100

Code GENIRON For 15% OFF

Kaged Muscle Outlive 100

Kaged Muscle Outlive 100

Kaged Muscle Outlive 100 is perfect for boosting wellness and vitality while also managing stress and aiding in healthy digestion. With 26 organic superfoods, this 100% plant-based product is perfect for your goals.
Shop Kaged Muscle
Calories 50
Protein 2g
Carbs 12g
Fat 0g
Sugar 1g
Flavors Berry, Apple Cinnamon
Best Way To Take Mix 1 scoop with desired beverage of choice.

Kaged Muscle Outlive 100 is great for anyone looking to improve their daily routine with a full serving of 26 fruits and vegetables. This super greens has great potential to boost vitality and wellness, help manage stress, offer prebiotics for healthier digestion, and strengthen your immune system. Being 100% plant-based and vegan friendly, this product is great for everyone. Offering variety for greens and grasses, superfoods and antioxidants, fiber and digestion, and cleansing and detox, this supplement is a great greens formula.

kaged Muscle outlive

Pros

  • 26 organic superfoods
  • Great benefits to your overall health and wellness
  • 100% plant-based and vegan friendly

Cons

  • Only two flavors
  • Taste is okay

Price: $39.99

Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Outlive 100!

Best Greens Powder For Digestion

You want those nutrients to be absorbed by your body as effectively as possible. With the right ingredients and digestive enzymes, this is absolutely possible to maximize results.

Transparent Labs WellnessSeries Prebiotic Greens

Code GENIRON10 For 10% Off

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Shop Transparent Labs
Calories 60
Protein 3g
Carbs 11g
Fat 0g
Sugar Less than 1g
Flavors Peach Mango, Naturally Flavored
Best Way To Take Take one scoop with 8-10 ounces of water daily.

Transparent Labs WellnessSeries Prebiotic Greens is making the list again, but for digestion this time. Not every greens powder is going to be the best for digestion, and this can affect a lot of things in your life.

Transparent Labs offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification. Then their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization, all while being easy to digest.

Pros

  • Clean and transparent labels match the claims of this product
  • Effective and safe for all to use
  • Two part formula ensures optimal effectiveness for nutrient utilization and digestion

Cons

  • A premium priced item
  • Only available through their website

Price: $39.00

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens!

Best Greens Powder For Detox

Sometimes our bodies need a nice cleanse and super greens supplements can help with that. Giving ourselves a quick detox can cleanse our bodies and offer the best results.

Transparent Labs WellnessSeries Prebiotic Greens

Code GENIRON10 For 10% Off

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Shop Transparent Labs
Calories 60
Protein 3g
Carbs 11g
Fat 0g
Sugar Less than 1g
Flavors Peach Mango, Naturally Flavored
Best Way To Take Take one scoop with 8-10 ounces of water daily.

Transparent Labs WellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization, perfect for detoxing your body. They have two parts to this formula. Algae Greens deliver much needed vitamins and minerals to aid in detoxification while their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization.

Pros

  • Clean and transparent labels match the claims of this product
  • Effective and safe for all to use
  • Two part formula ensures optimal effectiveness for nutrient utilization and digestion

Cons

  • A premium priced item
  • Only available through their website

Price: $39.00

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens!

Best Greens Powder For Gut Health

Super foods and greens supplement can be game changers for your gut health. With digestive enzymes and ingredients geared towards gut health, it’s not wonder why people turn to super food supplements.

Swolverine Greens + Reds

Swolverine Greens + Reds

Swolverine Greens + Reds

Greens+Reds is a high-quality, proprietary blend-free combination of Organic super greens and antioxidant-rich reds. 
Shop Swolverine
Calories 40
Protein 4g
Carbs 4g
Fat 0g
Sugar 0g
Flavors Natural Orange
Best Way To Take Mix 1 scoop with desired beverage of choice.

Swolverine Greens + Reds is making the list again, this time for how good it is for gut health. Gut health is something that can really affect your every day life, especially when it comes to your fitness journey, and a greens supplement can be great to combat an uneasy gut.

Greens + Reds is a high-quality, proprietary blend-free combination of Organic super greens and antioxidant-rich reds. It contains powerfully rich organic super greens from land and sea like Spirulina, Chlorella, Wheat Grass, and reds including Organic beets, Pomegranate, Bilberry, Blueberry, and Organic Turmeric to improve your energy levels, power your athletic performance, bridge the gaps in your daily diet, and promote overall health and wellness, all while being great for gut health.

Pros

  • Great taste
  • Reputable company
  • Good ingredients

Cons

  • Only one flavor

Price: $52.99

Best Greens Powder Formula

When looking for a greens powder, you are going to want something with the best formula possible. Something with too many artificial ingredients or blends that you can’t even name might not be the best for you.

Kaged Muscle Outlive 100

Code GENIRON For 15% OFF

Kaged Muscle Outlive 100

Kaged Muscle Outlive 100

Kaged Muscle Outlive 100 is perfect for boosting wellness and vitality while also managing stress and aiding in healthy digestion. With 26 organic superfoods, this 100% plant-based product is perfect for your goals.
Shop Kaged Muscle
Calories 50
Protein 2g
Carbs 12g
Fat 0g
Sugar 1g
Flavors Berry, Apple Cinnamon
Best Way To Take Mix 1 scoop with desired beverage of choice.

Kaged Muscle Outlive 100 strikes again, as it has a great formula. It is great for anyone looking to improve their daily routine with a full serving of 26 fruits and vegetables, whole food ingredients are great. This super greens powder has a great formula, with potential to boost vitality and wellness, help manage stress, offer prebiotics for healthier digestion, and strengthen your immune system.

Outlive 100 is, well, 100% plant-based and vegan friendly, this product is great for everyone. Offering variety for greens and grasses, superfoods and antioxidants, fiber and digestion, and cleansing and detox, this supplement is a great greens formula.

kaged muscle outlive

Pros

  • 26 organic superfoods
  • Great benefits to your overall health and wellness
  • 100% plant-based and vegan friendly

Cons

  • Only two flavors
  • Taste is okay

Price: $39.99

Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Outlive 100!

Best Greens Powder for Fiber

Fiber is a key ingredient when it comes to overall health, and greens powders can be a great way to get get your fiber in.

Transparent Labs WellnessSeries Prebiotic Greens

Code GENIRON10 For 10% Off

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens

Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Shop Transparent Labs
Calories 60
Protein 3g
Carbs 11g
Fat 0g
Sugar Less than 1g
Flavors Peach Mango, Naturally Flavored
Best Way To Take Take one scoop with 8-10 ounces of water daily.

Transparent Labs WellnessSeries Prebiotic Greens makes the list for a final time, as it offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization.

As stated before, it has two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.

Pros

  • Clean and transparent labels match the claims of this product
  • Effective and safe for all to use
  • Two part formula ensures optimal effectiveness for nutrient utilization and digestion

Cons

  • A premium priced item
  • Only available through their website

Price: $39.00

Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens!

strong man

Benefits Of Super Greens Supplements

You may be asking why you even need a super greens supplement. Well, a good super greens supplement can provide you with a solid base to improve your overall health by ensuring you get all of those essential vitamins and minerals into your body. With great benefits like supporting immune health, boosting energy levels, and aiding in detoxification, you are well on your way to a more positive lifestyle. A good super greens supplement will:

  • Assist with weight loss: Suppress appetite and cravings while still giving your body the energy it needs to succeed (1).
  • Increase energy levels: Consisting of slow-release carbs and proteins, they can provide consistent energy supply throughout the day.
  • Improve gut health: Provide necessary enzymes to help your gut break down food for more maximum nutrient extraction.
  • Fill you with antioxidants: Help fight oxidative damage in the body from free radicals (2).
  • Act as a vegetable substitute: While you should always try and eat whole foods, super greens can act as a solid substitute for vegetables missed in your diet.

super greens

Key Ingredients

Ingredients for super green supplements vary based on brand and formula, but some of these ingredients are very common in most, if not all, super greens.

  • Leafy Greens: These include things like spinach, kale, and collard greens. They can help with digestive health, balance cholesterol levels, and work to maintain weight, boost energy, and aid in muscle strength (3).
  • Grasses: Including wheatgrass, barley grass, and alfalfa grass. These can eliminate toxins, help with digestion, and boost your metabolism.
  • Vegetables: Anything from broccoli, carrots, beets, and a host of others. Help with weight loss, as well as cognitive function, and provide great nutrients (4).
  • Fruits: Typically, high in antioxidants like blueberries, goji berries, and acai. Offer great antioxidant properties and pump you with vitamins and minerals.
  • Probiotics & Digestive Enzymes: Various forms of probiotics and enzymes like amylase, lipase, among others. These can aid in digestion to not upset your stomach and work to improve gut health (5).
  • Herbs: Some herbs include echinacea, milk thistle, and astragalus and they can assist with cognitive function, inflammation, and immune health.

How Much Are These Super Greens?

Finding the right super greens supplement for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best Super Greens list.

Category Product Price
Best Greens Powder Overall Transparent Labs WellnessSeries Prebiotic Greens Price: $39.99
Best Tasting Grens Powder Swolverine Greens + Reds Price: $52.99
Best Greens Powder For Energy Kaged Muscle Outlive Price: $39.99
Best Greens Powder For Digestion Transparent Labs WellnessSeries Prebiotic Greens Price: $39.99
Best Greens Powder For Detox Transparent Labs WellnessSeries Prebiotic Greens Price: $39.99
Best Greens Powder For Gut Health Swolverin Greens + Reds Price: $52.99
Best Greens Powder Formula Kaged Muscle Outlive 100 Price: $39.99
Best Greens Powder for Fiber Transparent Labs WellnessSeries Prebiotic Price: $39.99

What To Consider Before BuyingProtein Bars Vs. Protein Powder

Before buying your super greens supplement, there are some important factors to consider so you get the best product possible.

Ingredients & Amount Of Nutrients

Looking at these super greens supplements, it is important to look at the amount of ingredients and what ingredients are included in each product. You obviously want to maximize the amount of greens in each supplement and the best ones will pack you with all of those vital nutrients.

Quality & Added Ingredients

The quality of your product is important and making sure there are no added ingredients to ruin a great supplement is important. Those artificial sweeteners or extra sugars can hurt your gains and just aren’t necessary in a premium super greens product.

Price & Price Per Serving

Supplements can get expensive and knowing how much you are getting and at what cost is huge. You deserve the best and it is possible to find those top tier products at affordable prices.

How We Choose

When looking at these super green supplements, our team focuses on a few main components. We look at the reputation of the brands, for you deserve the most honest and transparent companies working for you. Along with that, the formula and ingredients are important because you deserve a well-rounded supplement that works for your benefit fully. You don’t need any added nonsense in your supplements and we look for the most natural and effective products out there. We also know supplements can get expensive and this is where we really focus on finding the best products at the right price. You deserve to be healthy without breaking the bank, so we’ve taken on that challenge so you don’t have to.

FAQ Section

What is the best super greens supplement?

Transparent Labs WellnessSeries Prebiotic Greens is a solid super greens supplement designed to maximize nutrient utilization. Their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, this is the best super greens supplement.

Who should use a super greens supplement?

People looking to help with digestion should consider a super greens supplement. For those who don’t get enough greens in the day, this will help boost your intake so no nutrients are left out of your routine. For athletes who are constantly depleting their bodies, super greens are great for pumping those vital nutrients back into you as well.

Can you mask the taste?

If you don’t like the taste when mixed with just water, look to add various juices or some other liquid you enjoy. Also, you can add this powder to a smoothie to enjoy more of a meal while still getting all the benefits.

Do I need a multivitamin with a super greens supplement?

Multivitamins are great for everyone to take so you get all those vital nutrients you may miss throughout the day. But super green supplements offer other benefits that multis may not have including antioxidants, fibers, and other ingredients that work to boost your overall health. A good multi will pump you with vitamins and minerals and paired with a super greens supplement can add those extra benefits to you.

Wrap Up

Super greens supplements are perfect aids to assist in a healthy lifestyle by working to properly offer support for certain bodily functions. By ensuring you get all of those essential vitamins and minerals, the benefits of a super greens supplement are great. With the ability to support immune health, boost energy levels, aid in detoxification, assist in weight loss, and pump you with potentially missed vitamins and minerals, this supplement can work wonders for you and your body. Check out our list above and start to optimize your health and wellness today.

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

  1. National Institutes of Health Office of Dietary Supplements. “Dietary Supplements for Weight Loss”. (source)
  2. National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
  3. Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
  4. Dias, Joao Silva (2012). “Nutritional Quality and Health Benefits of Vegetables: A Review”. (source)
  5. National Center for Complementary and Integrative Health. “Probiotics: What You Need To Know”. (source)

Best Of Generation Iron 2023

By
Greg Patuto
-

The very best of bodybuilding and Generation Iron in 2023

2023 has continued the trend of extreme highs and extreme lows for most of the world – and bodybuilding is no exception. In the sport of bodybuilding, 2023 held a lot of firsts. A first Mr. Olympia win for Derek Lunsford, for example. But it also had painful lows, such as the last minute injury for Nick Walker causing him to miss his shot at the title at Mr. Olympia.

For Generation Iron, three new films were released bringing a wide variety of perspectives within bodybuilding and fitness. DRIVEN: The Tony Pearson Story showed the complex life of an arguably underrepresented legend. GASPARI chronicled the life story of the first ever Arnold Classic champion. And Bradley Martyn: The Influencer looked behind the screen of social media to explore the truth about fitness superstar Bradley Martyn.

To celebrate a brand new year, Generation Iron is reflecting back at the biggest moments of 2023 as well as a look at what’s to come in the new year. You can check out our recap sizzle video above.

DRIVEN: The Tony Pearson Story

Generation Iron’s first big release of the year was the documentary feature, DRIVEN: The Tony Pearson Story. Directed by Andrew Menjivar, the film takes an extremely intimate look into an often overlooked legend from bodybuilding in the 1980s – Tony Pearson.

Known as the “Michael Jackson of Bodybuilding” both for his uncanny resemblance to the pop star and his incredible posing routines – Tony Pearson’s life story is one of the most interesting, and harrowing, within the sport.

Behind Tony Pearson’s remarkable success lay an extraordinary journey, far from your typical bodybuilding rise to fame. The driving force behind his unwavering determination can be traced back to a traumatic childhood marked by abuse at the hands of his guardian, Auntie Bettie. It’s that very drive that led him into the world of bodybuilding as an escape from his abusive aunt.

Driven: The Tony Pearson Story is a documentary that unveils a powerful narrative, featuring poignant interviews with Pearson himself and captivating footage from his storied bodybuilding career. It sheds light on the enduring impact of his abusive upbringing and his unyielding resilience in the face of adversity.

You can watch DRIVEN: The Tony Pearson Story on all major digital platforms below:

DRIVEN: The Tony Pearson Story

DRIVEN: The Tony Pearson Story

Stream or download DRIVEN: The Tony Pearson Story on digital.
Watch On Digital

GASPARI

The life story of bodybuilding legend and entreprenuer, Rich Gaspari, was also the subject of feature documentary from Generation Iron. Directed by Frank Zarrillo, GASPARI chronicles the entire life story of Rich – from his childhood determination, his Arnold Classic victory, and through to his rise as a leader in the sports supplement space.

Rich Gaspari is often credited as being the first ever bodybuilder to bring striated muscle to the glutes – taking the evolution of bodybuilding up to the next level. He was also an early leader in bringing bodybuilder expertise to the supplement industry with his brand Gaspari Nutrition.

Rich Gaspari is an iconic bodybuilder and the first ever to win the Arnold Classic title. He also revolutionized the sports nutrition supplement industry by being one of the first bodybuilders to start his own supplement brand. Now in his 60s, he has been through peaks and valleys in both his bodybuilding career, business endeavors, and personal life. Gaspari is the first authorized biography chronicling the life story of Rich Gaspari from past to present – while also giving insight into the heart and soul of one of fitness’ biggest icons.

Rich Gaspari, a name synonymous with excellence in bodybuilding, has left an indelible mark on the fitness world. With a remarkable career spanning decades, Gaspari’s dedication, discipline, and passion have made him an icon for aspiring bodybuilders worldwide.

You can watch GASPARI on all major digital platforms below:

GASPARI

GASPARI

Stream or download GASPARI on digital.
Watch On Digital

Bradley Martyn: The Influencer

Bradley Martyn has long been one of the “most viral” bodybuilding personalities in the sport. But this clout isn’t just follows and likes on social media. Bradley transformed his popularity into an entire brand and business. He owns and operates his own gym, ZOOCULTURE, as well as his own clothing company, RAWGEAR. In addition to this – he now produces and hosts his own podcast called RAWTALK.

But despite his constant presence online, who is the real man behind the screen? Behind the muscle? Bradley Martyn: The Influencer, directed by Vlad Yudin, explores the intimate inner workings of the titanic and near-impossible to know bodybuilder.

In addition to this, Generation Iron’s cameras happened upon a truly spontaneous story while filming. During the ups and downs of the COVID-19 pandemic, Bradley Martyn found himself forced into closing his ZOOCULTURE gym due to state mandates. Ultimately, Bradley decided to keep his gym open – starting a legal battle between himself and the City of Los Angeles that nearly cost him his freedom and his livelihood.

Generation Iron chronicles the entire behind-the-scenes on location drama of this fight. A fight for freedom in the United States when so much of that appears to be at risk in an increasingly divided nation.

You can watch Bradley Martyn: The Influencer on all major digital platforms below:

Bradley Martyn: The Influencer

Bradley Martyn: The Influencer

Stream or download Bradley Martyn: The Influencer on digital.
Watch On On Digital

What To Expect In 2024 & Beyond

Generation Iron always aims to persue bigger and more expansive projects year over year – and that much is certainly true as we head into 2024. Generation Iron is actively in production on over 10 feature film projects that expect to release on digital in 2024 and beyond.

This includes the highly anticipated documentary starring Chris Bumstead – providing an expansive look at the life of the beloved Classic Physique champion alongside his team, or more like a family, of coach Matt Jansen and entrepreneur Dom Iacovone.

Generation Iron is also full steam ahead on a feature documentary titled, Robby Robinson’s Blueprint, which focuses on the life story of the legendary bodybuilder Robby Robinson. The film splits it’s time between the past and the present as we peel back the layers of an often mysterious but impactful bodybuilder – who is still incredibly jacked at over 80 years old.

But that’s just the tip of the iceberg of feature documentaries. Fans can expect other announcements incoming including biography films on Cristy “Code Red” Nickel, competitive eating champion James Webb, mysterious and controversial international bodybuilding influencer David Michigan – and a new upcoming documentary chronicling the life story of Eddie Hall.

Wrap Up

With a new year comes the beginning of a new chapter for all of us here at Generation Iron – and perhaps a new chapter for bodybuilding as a whole. Only time will tell what surprises we have in store but we are excited to take the bodybuilding world on a journey towards bigger and better things in 2024. Check out our “best of” video showcasing our biggest moments in 2023 and a sneak preview of what is to come in 2024 above!

Mark Wahlberg Calls For Focus On “Quality Of Life,” Shows Off Abs During Workout: ‘Avoid The Mistakes, Do The Sh*t Right’

By
Greg Patuto
-
Mark Wahlberg calls for others to forums on quality of life.
Mark Wahlberg Instagram

Mark Wahlberg calls for others to hit the gym for workouts and do it the right way.

It is the holiday season and that means that the gyms will be full at the beginning of 2024. There are many that want to better themselves and Mark Wahlberg believes that should be the way moving forward. During a recent Instagram post, Wahlberg showed off his sculpted abs before a workout while making a call-to-action to followers.

Wahlberg became known at an early age for his roles on the big screen. He would show off his incredible physique both in movies and as a model. As time went on, Wahlberg continued to display a shredded physique. As he continues to train hard, Wahlberg began training at all hours of the day. This includes as early as 3 or 4 a.m.

Wahlberg has cut out some early-morning ab workouts but continues to hit the gym hard and recover his body with cold plunges.

 

View this post on Instagram

 

A post shared by Mark Wahlberg (@markwahlberg)

Mark Wahlberg: “Extend Your Life. Don’t Take This For Granted”

Mark Wahlberg has kept himself in tremendous shape and it is due to his incredible work ethic. He has worked hard in the gym and within his diet to keep his physique shredded. Now, he wants to help others do the same and called for the younger generation to focus on doing it right.

“Come on now. Give yourself a Christmas gift. Extend your life. Put the emphasis on quality of life. Longevity. Come on man. You’re young. Avoid all the mistakes we made, all of the injuries. Don’t take this sh*t for granted. Do the sh*t right. You have a long healthy life. Mobility, lung capacity. Come on man. It ain’t too late.”

 

View this post on Instagram

 

A post shared by Mark Wahlberg (@markwahlberg)

Despite cutting back, Mark Wahlberg continues to be as motivated as ever in his fitness. He has a great balance in his diet and in the gym to keep his build. This is the biggest key when it comes to maintaining a physique to be proud of.

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

Derek Lunsford Looks Massive During One-Hour, Superset Back Workout

By
Greg Patuto
-
Derek Lunsford hit a back workout full of supersets.
Derek Lunsford YouTube

Derek Lunsford crushed a back workout that consisted of four supersets.

Derek Lunsford is the reigning Olympia champion, just under two months out of his first championship in Men’s Open. It is no surprise that he is back in the gym already with his eyes on the 2024 Olympia. Recently, Lunsford shared a massive superset filled back workout.

Lunsford successfully made the jump from 212 to Men’s Open and it took just two shows to win his first title. He became the only competitor to win an Olympia title in multiple divisions. Lunsford was crowned champion in 212 before making the jump into Men’s Open for the 2022 Olympia, where he finished as the runner-up.

Lunsford jumped Hadi Choopan in November and this caused some controversy. Many thought that Choopan should have been Mr. Olympia for the second consecutive year. Following the reaction, Lunsford spoke on support that competitors need no matter what the outcome is. Regardless, there is no doubt that Derek Lunsford has one of the best physiques in the world and he continues to improve it.

Derek Lunsford wins 2023 Mr. Olympia
Image courtesy of Instagram (@mrolympiallc)

Derek Lunsford Superset Back Workout 

Derek Lunsford hit the gym to go through a workout that featured four supersets, a total of eight exercises, in just one hour.

Lat Pulldowns x Cable Pullovers

The workout began with a superset of lat pulldowns and cable pullovers. Lunsford described this as a workout before moving onto other sets but made sure to focus on execution and form.

“Taking that cable from the focal point, going down to the floor almost. Your body will naturally come back because that’s the way your lats, that’s how they function. Elbow down and fist down, rather than pulling back. you will get a lot more lat activation out of it.”

Plate-Loaded Low Row x Seated Cable Row

Lunsford did not take warmups here and jumped right into working sets since he was warmed up already. The combination of rows here allowed him to focus on lower lats for one and the entire back for the other.

Derek Lunsford spoke on both movements before beginning. On plate-loaded low row:

“This is going to be a little more isolated to the lower lats…This one’s more for the hard contraction, squeezing and isolating the muscle. Two plates on each side, to be honest, is a lot more than you think, especially when you’re doing it seated.”

On seated cable row:

“This is going to be the full back. This one will be more for the stretch and opening up the muscle fibers.”

 

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T-Bar Rows x Chest Supported Row

Lunsford moved onto another superset full of rows and focused on hitting traps from all angles.

“Supersets on everything, not so man straight sets, some drop sets. I just wanna shock the system today. On this one, we’re gonna stay bent over a little. On the other one, it’ll be about pulling up. This one will hit the middle trap where the other will be more about the upper trap.”

Reverse Pec Deck Flye x Rope Face Pulls

The workout ended with a superset of reverse pec deck flies and rope face pulls. Derek Lunsford wanted to keep this workout to an hour and it featured 3-4 sets on each machine.

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

Frank Zane On The Biggest Problem In Bodybuilding Today: “They Don’t Have A Clue” | The Mike O’Hearn Show

By
Derek Dufour
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Bodybuilding legend Frank Zane discusses the catch 22 of having more information at our fingertips… but less knowledge

In the latest episode of The Mike O’Hearn Show, Frank Zane returns for a candid conversion with Mike O’Hearn discussing the irony of aspiring bodybuilders today having more access to information than ever before… but receiving less valuable knowledge and more misinformation. Zane also breaks down his childhood growing up and how he didn’t have any direct bodybuilding role models.

As we are just around the corner from the new year, we’ve decided to pull into the Mike O’Hearn Show archives and publish an unreleased segment from Mike’s conversation with the bodybuilding legend Frank Zane. Less of a formal interview and more of a “fly on the wall” peek at a candid bodybuilding conversation – this episode provides truly valuable insight into the mind of one of the greatest living legends in the sport.

In this episode, Frank Zane offers a guide on how to ensure that you are receiving the correct information for your training and nutrition plans – rather than absorbing and parroting misinformation that so easily spreads on the internet today. Let’s dive into it!

 

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Modern Bodybuilding’s Catch 22: More Access But Less Quality Information

At the top of the segment, Frank Zane talks about how he sees a lot of people working hard but not working smart. Zane opines that many people in the gym today, “don’t have a clue.” They often absorb incorrect information and then utilize it to train wrong repeatedly. Over and over again for years.

Frank Zane tells a story about someone he saw in the gym training on a machine. Zane wanted to see how long the person would be using the machine so he can use the equipment next. The man answered that he was not close to done yet – as he was doing ten sets of the exercise. Frank wonders why anyone would ever have to do ten sets while working out. This anecdote is just an example of the kind of misinformation that sticks and affects the larger world of bodybuilding and fitness.

Mike O’Hearn points out that during Frank Zane’s prime competitive years in bodybuilding, there was less access to information but that information was more precise. Today, there is so much access to information. It’s easier to get than any other time in history. However, this access leads to the spread of a lot of incorrect or misinformation.

Much of this information is not deliberate. It’s simply the masses repeating things they see despite possibly being incorrect. If it becomes wide spread enough, it essentially becomes accepted as universal fact.

The Biggest Misconception About Bodybuilding In The Golden Era

Mike O’Hearn asks Frank Zane how a 20 year old today would decipher which information to follow? How to can someone today separate the bullsh*t from the real deal?

Frank Zane says it comes down to being physically in the right environment. Zane goes on to say that when he was in his prime, they all went to the same gym and everyone was doing the same workout. Everyone learned from each other in person, seeing the results as they trained together and adapted as they saw how their body reacted. Ultimately, most bodybuilders did the same training routines – but it came down to the dedication, genetics, and work ethic while doing the routine.

This is the biggest misconception about legendary bodybuilders from the Golden Era. Everyone assumes that there is a secret trick, special workout, or unique plan that builds a champion. But many of the legends were simply training exactly the same exercises as everyone else. Why? Because it worked.

Ultimately, the difference between a champion or legend and an “average” bodybuilder – is the willpower, consistency, and of course, genetics.

Today, there is so much information available but no centralized hub for that information. Information can come from and spread to anywhere. Social media apps promote viral content without a care as to whether that information is accurate. Anyone claiming to know “the trick” to success can obtain a platform and, if sounding convincing enough, amass an audience.

That’s not to say that misinformation didn’t exist before the internet. Certainly there were likely some gyms in the 70s full of confident but clueless lifters spreading incorrect tips on how to lift. But for those who took weightlifting seriously, they could find a gym full of experts and absorb information by doing not by searching online or on social media.

So that is ultimately Frank Zane’s advice for young and aspiring bodybuilders. Find the right environment and make sure early that you aren’t accidentally repeating incorrect information. If you don’t catch it – you’ll be wasting time consistently doing workouts the wrong way.

 

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Wrap Up

Frank Zane also goes into detail about other subjects such as his life growing up in a small blue collar town and having no role models for bodybuilding. As well as the benefit of having a support system that can keep you in check against your own ego and bias as you grow as a bodybuilder.

You can watch the full episode of The Mike O’Hearn Show above. And don’t forget to check back every week for new episodes only on the Generation Iron Fitness Network or where ever podcasts are downloaded!

Ryan Terry Profile, Stats, and Bio

By
Dylan Wolf
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Ryan Terry back workout

The biography, life, and accomplishments of Men’s Physique Olympia Champ Ryan Terry

Ryan Terry is a a United Kingdom born bodybuilder that competes in the Men’s Physique division. He has been in the sport for a decent amount of time now, and while many thought his time for a Mr. Olympia win was over, he proved everyone wrong by coming home with a 1st place win in the Men’s Physique division at the 2023 Mr. Olympia. But, that is not all there is to Ryan Terry.

Below is a complete breakdown of Ryan Terry’s profile, stats, biography, training and diet regimens.

Full Name: Ryan Terry (Men’s Physique Bodybuilder)
Weight Height Date Of Birth
185-195 lbs 5’10″ 1988
Division Era Nationality
Men’s Physique 2010s, 2020s British

 

Ryan Terry Biography

 

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Ryan Terry had entered the gym at quite a young age, right around 14 years old. His initial goal was to gain a bit more confidence, and over the years he had crafted quite the impressive physique. After a few years of hard work in the gym, Ryan had decided to compete in his first ever bodybuilding competition.

However, it is worth noting that Ryan Terry was working as a plumber and modeling part time while he was working towards competing. Then, when Ryan won the Mr. Great Britain contest in 2010 at the age of 21, things started to take off. He decided to compete in the Mr. International competition in Indonesia, and he took home a first place trophy there as well, beating out competitors from over 40 nations around the world. He also came home with the Best Body Award.

From there, Ryan Terry started getting call after call from supplement and fitness brands asking him to represent them, and he knew he had to step it up a notch and focus on bodybuilding as a career full time.

Ryan Terry Height

Ryan Terry stands at 5’10”, and this can be a blessing and a curse for many bodybuilders. Many times, bodybuilders who are taller will have a more difficult time putting on muscle mass and getting conditioned. However, Ryan Terry has managed to put on a great amount of muscle mass and come in absolutely shredded, and his height gives him an advantage over shorter bodybuilders on the stage with him.

Ryan Terry Competition History

Ryan Terry has been in the industry since 2010, so he has crafted quite the impressive resume. Let’s take a look at Ryan’s competition history.

2010

  • Mr. Great Britain – 1st place
  • Mr. International – 1st place

2013

  • UK National Championships – 1st place
  • British Championships – 1st place
  • Arnold Classic Europe – 1st place
  • Arnold Classic Europe Overall Championships – 1st place

2014

  • IFBB Grand Prix – 16th place
  • IFBB Europa Super Show – 10th place

2015

  • Miami Muscle Beach Pro – 2nd place
  • Pittsburgh Pro – 1st place
  • Atlanta Pro – 1st place
  • Mr. Olympia (Men’s Physique) – 4th place

2016

  • Mr. Olympia  (Men’s Physique) – 2nd place
  • Arnold Classic – 4th place

2017

  • Arnold Classic – 1st place
  • Asia Grand Prix – 1st place
  • Mr. Olympia  (Men’s Physique) – 6th place

2018

  • Mr. Olympia  (Men’s Physique) – 3rd place
  • IFBB Pro Asia Grand Prix – 1st place

2019

  • Mr. Olympia  (Men’s Physique) – 5th place
  • IFBB Asia Grand Prix – 1st place

2020

  • Mr. Olympia  (Men’s Physique) – 8th place

2021

  • Arnold Classic UK – 1st place

2022

  • Mr. Olympia  (Men’s Physique) – 7th place

2023

  • Pittsburgh Pro – 2nd place
  • New York Pro – 1st place
  • Mr. Olympia  (Men’s Physique) – 1st place

Training of Ryan Terry

 

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In order to craft and maintain the physique that he has over 20 years, Ryan Terry has some intense training sessions. His continued training for over two decades shows his dedication.

Chest Workout

  • Pec Deck Flyes (4 sets of 12-15 reps)
  • Flat Chest Press Machine (4 sets of 12-15 reps)
  • Incline Dumbbell Flyes (4 sets of 12-15 reps)
  • Incline Chest Press (4 sets of 12-15 reps)
  • Chest Dips (4 sets of 12-15 reps)

Back Workout

  • Wide-grip pull-up (4 sets of 12-15 reps)
  • Close-grip pull-up and pull-down (4 sets of 12-15 reps)
  • Olympic bar bent over row overhand grip (4 sets of 12-15 reps)
  • Deadlifts (4 sets of 12-15 reps)

Shoulder Workout

  • Machine shoulder press (3 sets of 12-15 reps)
  • Side lateral raise (3 sets of 12-15 reps)
  • Dumbbell side lateral raise Bent over rear fly (3 sets of 12-15 reps)
  • Dumbbell front raise (3 sets of 12-15 reps)
  • Cable side lateral raise and shrugs (3 sets of 12-15 reps)

Leg Workout

  • Leg Extensions (4 sets of 12-15 reps)
  • Trap Bar Deadlifts (4 sets of 12-15 reps)
  • Barbell Walking Lunges (4 sets of 12-15 reps)
  • Leg Curls (4 sets of 12-15 reps)
  • Seated Calf Raises (4 sets of 12-15 reps)
  • Smith Machine Standing Calf Raises (4 sets of 12-15 reps)

Arm Workout

  • Tricep dips (4 sets of 12-15 reps)
  • Cable Rope Push Down (4 sets of 12-15 reps)
  • Skull Crushers (4 sets of 12-15 reps)
  • EZ bar Curls (4 sets of 12-15 reps)
  • Dumbbell Hammer Curls (4 sets of 12-15 reps)

Ab Workout

  • Hanging Leg Raises (4 sets of 12-15 reps)
  • Cable Crunches (4 sets of 12-15 reps)
  • Oblique Twists Machine (4 sets of 12-15 reps)
  • Crunches (4 sets of 12-15 reps)

Recovery

  • Relaxing time, or low-intensity cardio.

Nutrition

While training is definitely a large part of crafting the perfect physique worthy of gracing the stage, diet is just as- if not more important. Filling your body with the proper macronutrients is absolutely crucial for building muscle mass and shedding that body fat. However, Ryan does not overcomplicate his diet, sticking to the basics, with a lot of whole foods.

Here is an example of what Ryan Terry eats throughout the day:

Meal 1

120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein

Meal 2

3 Eggs & 2 slices of Granary Bread

Meal 3

Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables

Meal 4

200g Chicken Breast & 80g Dry White Rice

Meal 5

300g Steak, 200g Sweet Potato & Mixed Vegetables

Meal 6

200g Salmon & Salad

Supplements

Whey protein and dextrose

As you can see, Ryan does not overcomplicate it with the supplements either, sticking to just the basic protein.

Personal Life and Wrap Up

 

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Aside from bodybuilding, Ryan has his own coaching business that you can sign up for and follow his guidance when it comes to the gym. He is also a Gymshark athlete. When it comes to his personal life, Ryan Terry is a father to two children who he raises alongside his wife, Amy. Looking at his Instagram, you can see that he has a good balance of the gym and personal life.

What do you think of Ryan Terry?

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

Explode Arm Girth with the Banded Tricep Extension

By
Terry Ramos
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banded tricep extension & bench dip

The banded tricep extension keeps the tension constant throughout each degree of the movement. 

Do you want well-defined triceps that make a statement under your shirt? Look no further than the banded tricep extension. This isolation exercise specifically targets and strengthens your arms, bringing you closer to your goal of muscular triceps that command attention. The banded tricep extension offers unique benefits compared to other triceps exercises like the dumbbell skull crusher. In this article, we’re providing step-by-step instructions and valuable tips for the banded tricep extension. We also offer various other exercises to help you build stronger triceps.

Technique & Muscles Worked

The triceps comprise two-thirds of your arm, making training a vital muscle group to achieve well-built arms. Strengthening the triceps enhances shoulder health and increases performance on pushing movements like bench presses and shoulder presses. 

Banded tricep extensions target and build your tricep muscles by moving your elbows with your arms in an overhead position (1). Using resistance bands to extend your arms offers unique benefits compared to other alternative triceps extensions such as the EZ bar, dumbbell, and cable extensions. 

To do the banded tricep extension, you need resistance bands. You can use two bands, one for each hand and leg, or use just one band for both arms. You can do resistance band tricep extensions overhead or opt for the pressdown variation. Below is a step-by-step guide to doing the banded tricep extension overhead. 

  1. Assume a stance with your legs at shoulder-width distance apart and loop the resistance band under the heels of both feet. 
  2. Next, pick up the resistance band by passing it behind you.
  3. Using a palm-facing-up grip, take the band to a position where your elbows are 90 degrees. Your arms should be shoulder-width apart, with the resistance band behind your head. This is your starting position.
  4. Flexing your triceps, extend your arms together straight over your head. Stop just before your elbows lock out.
  5. Slowly lower the resistance band behind your head by bending your elbows to return to the starting position and complete the rep. Remember to stop when your elbows hit the 90-degree angle.
  6. Repeat for as many reps as you desire.

Benefits

The banded tricep extension is a great arm sculpting exercise, and there are many reasons why you should include it in your routine. Below are some of them.

Build Sleeve-Ripping Arms

The banded tricep extension grows your tricep brachii muscles. Since they occupy over two-thirds of your arm, the size increase in your arms would be massive. This exercise also defines your arms by focusing on the long head of your triceps.

Improved Mobility & Stability

Banded tricep extensions use your shoulder and elbow joints for movement. This reinforces the mechanics of movement in those joints and helps with stability and mobility in your shoulders and elbows.

Constant Tension

Using a resistance band for tricep extensions uniquely creates tension for the exercise. It’s continuous and dynamic throughout each rep, especially when you don’t lock out your elbows. This ensures that your muscles stay under tension longer, increasing muscle growth (2).

Super Adaptive

Resistance bands offer multiple ways to strengthen and train your triceps during this exercise. It’s also super adaptive, depending on your lifting level. More experienced trainers can pull the band tighter or add another band to increase the intensity.

Wrist-friendly

Weak or sore wrists can prevent you from doing tricep extensions with dumbbells or barbells. With the resistance band, you can train effectively without your wrists bearing the extra weight. This is great for rehab from injuries or limited wrist mobility. 

Banded Tricep Extension Guide Alternatives

The banded tricep extension is a great isolation exercise for your arms. However, research shows that varying exercises help to prevent training monotony, which could lead to a plateau and stagnation (3). So here are other effective exercises that you can use to build your triceps alongside banded tricep extensions.

Bench Dip

Bench dips are a bodyweight exercise that primarily targets your triceps. However, bench dips also work on your delts, pecs, and core. The bench dip is a great way to increase your muscle tone, but you must be careful to avoid shoulder injuries.

Dumbbell Skull Crusher

Besides the bench dip, the dumbbell skull crusher is another great exercise for building strength in your triceps. This exercise, however, also works on the stabilizing muscles of your shoulders. To do it, you need two dumbbells and a bench.

JM Press

JM Press is a great way to target and build your triceps. It also works on your shoulders and chest using a barbell. This exercise mixes a skull crusher and a press, placing great tension on your arms. 

Kettlebell Tricep Kickback

The kettlebell tricep kickback creates a unique tension in your arms that is very effective for building your triceps. It specifically focuses on the medial and lateral heads, with the most activation happening in the contracted position of the movement. Hold kettlebells in each arm and do multiple sets of high reps to get the best results. 

FAQs

How do you do banded tricep extensions?

To do banded tricep extensions, you only need a resistance band. You can then stand upright and loop it through the heels of both feet or one foot to start the tricep extension exercise. For a step-by-step guide, check the exercise guide above.

Which tricep extension is better?

All tricep extension variations have their advantages and build your triceps effectively. However, the banded tricep extension places constant tension on your muscles throughout the rep. This improves your arm muscles because they spend more extended time under load. 

Do tricep extensions make your arms bigger?

Yes, tricep extensions make your arms bigger. This is because they build the triceps, which comprise two-thirds of your arms. Increasing the size of your triceps leads to an increase in the overall size of your arms.

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

References

  1. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279 
  2. Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701 
  3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

The Best Bodybuilders of 2023

By
Dylan Wolf
-
best bodybuilders of 20223
Chris Bumstead Instagram (@cbum)

The top names in the fitness industry from the past year

The 2023 bodybuilding season was certainly packed with some close competitions, unexpected upsets, and standout moments that gave fans plenty to talk about, both good and bad, over the last year. Aside from that, there also were plenty of continuing victories and new faces that have emerged as household names over the last 12 months, showing that the industry is still continuing to grow. That being said, the Generation Iron team has gathered up the best bodybuilders of 2023 that really stood out to us.

The list of best bodybuilders of 2023 is in no particular order, only divided up by the category that they fall under. Without further ado, let’s dive into each of these bodybuilders and their accomplishments.

The Best Bodybuilders of 2023

Derek Lunsford

 

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 A new Mr. Olympia winner being crowned is always a big deal, but Derek Lunsford went a step further. He ended up becoming the first-ever two-division winner, having the title in both 212 division and now Men’s Open. Back in 2021, Lunsford dethroned then-reigning Olympia 212 champ, Shaun Clarida, to win that title for the first time. Lunsford received the special invite to the Olympia in 2022, but lost to Hadi Choopan. Then this year, Lunsford had dethroned the champ, Hadi Choopan, who looked as good as ever. 

Chris Bumstead

 

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 Chris Bumstead was the favored Classic Physique Olympia contender, and he unsurprisingly took home his fifth consecutive title in the division in November of 2023. However, even though he was favored, Bumstead was up against an absolutely stacked roster for this victory, going up against some of the top names in the division such as Ramon Rocha Queiroz, Urs Kalecinski, and Breon Ansley who came in as good as ever, but they still couldn’t take down Bumstead. 

Aside from that, Chris Bumstead’s social media presence has grown more than ever, with all different generations looking up to him, and he is someone that has remained humble despite his incredible fame.

Keone Pearson

 

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 It was quite the year for Keone Pearson, a former Classic Physique competitor. After switching from Classic to 212, Keone Pearson was having a hard time even getting close to the Olympia title, taking home as much as a 14th placing. However, in 2023, Pearson won the Texas Pro, qualifying for the Olympia. He then went on to beat out Shaun Clarida and win the Olympia, in a shocking victory that caused a lot of controversy amongst the fans.

Ryan Terry

 

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Ryan Terry is one of the veterans of the Men’s Physique division, and up until 2023 he had never had an Olympia win, which left many fans and experts assuming that his window of opportunity to win the Olympia had closed. However, the United Kingdom resident never gave up, winning the 2023 New York Pro, which qualified him for the 2023 Olympia. As a result, Ryan Terry is now forever a holder of an Olympia title.

Andrea Shaw 

 

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MUTANT athlete Andrea Shaw went into 2023 looking to defend two different titles, Rising Phoenix World Championship and Ms. Olympia. Shaw had already won each show for the past three years, and she wanted a four-peat, which she did, and made it look easy. Shaw defended her Rising Phoenix title in September, and then less than 8 weeks later she took home her fourth Olympia win. It is not easy to stay in prep like that and peak twice within two months.

Angela Yeo came in second, right behind Andrea Shaw in both Rising Phoenix and Ms. Olympia. That being said, Yeo appears to be the biggest threat to dethrone Shaw in 2024. However, it is to argue that Shaw won’t be the favorite going into any contest she enters with the impressive resume she has built.

Sarah Villegas

 

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Sarah Villegas took home the Women’s Figure title at the Mr. Olympia yet again, after being dethroned last year by Natalia Abraham Coelho. During the prejudging, it was evident that Villegas was looking to take home the title, and that she did!

Cydney Gillon

 

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When you look at the list of bodybuilders who have won seven or more Olympia titles, is a short one. For example, the people on the list include Phil Heath and Arnold Schwarzenegger with seven Mr. Olympia titles each. Then you have Ronnie Coleman and Lee Haney tied with eight wins a piece. Those are the men. When it comes to the women’s Olympia, there are only three who hold seven or more titles: ten-time Ms. Olympia Iris Kyle, eight-time Ms. Olympia Lenda Murray, and now seven-time Figure Olympia champion Cydney Gillon. 

Gillon is a legend in bodybuilding after showing how dominant she can be over the stage, and with the 2023 win, she only solidified her legacy even more. It is impossible to predict the future, but based on how Gillon came in this year, it seems she has no signs of slowing down, and therefore next year competitors will be competing for second place.

Oksana Grishina

After the prejudging at the 2023 Fitness Olympia, it seemed like Missy Truscott was the one who would be emerging as the victor. It was truly a stacked class, with others such as Ariel Khadr and Whitnery Jones putting on an impressive display. However, in the end, Oksana Grishina took home the Fitness crown, automatically qualifying her for the 2024 Olympia.

Sam Sulek

 

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Though he has not stepped on stage and competed, Sam Sulek has become one of the most popular names in the fitness industry this past year. He is well known for his massive physique with incredible definition, interesting diet, and some intense workouts. Aside from that, the college student is someone who seems to truly love training, and does not just do it for a paycheck or to be “influential”. Watching Sam Sulek videos feels like you are just watching someone document their own fitness journey, rather than pushing products, as he goes into the gym, trains, and heads home to eat; it is a simple life.

That being said, fans of fitness have rallied behind Sulek, putting him up on a pedestal and truly growing his following to incredible numbers. Though he receives a lot of backlash for his alleged steroid use, Sulek still continues to do his thing, just lifting and improving himself.

Best Bodybuilders Wrap Up

That’s a wrap on our list of the best bodybuilders of 2023! All of that being said, there are plenty of different faces in the fitness industry, both rookies and veterans, that have had quite the year. We are excited to see what the New Year brings these athletes and the industry as a whole.

Who are your favorite bodybuilders of 2023?

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

Arnold Schwarzenegger Talks Current Workouts, Details When He Stopped Lifting Heavy Following Heart Surgery

By
Greg Patuto
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Arnold Schwarzenegger discusses his change in workout routines.
Arnold Instagram

Arnold Schwarzenegger had to switch his workout routines following his heart operation.

Arnold Schwarzenegger is one of the all-time greats in bodybuilding and he continues to work out to this day. Of course, his training sessions have changed drastically since his competition days. He had to adjust his lifting habits following his heart surgery and he recently discussed what this was like.

After coming over from Austria, Schwarzenegger caught eyes because of his insane physique and turned it into a legendary career on stage. On his way to seven Olympia titles, Arnold did great things for the sport of bodybuilding as a whole. He continues to be an influential figure in the sport.

Now, Schwarzenegger uses his platform to share different workout and diet tips. This includes writing about some dietary swaps during a recent edition of his newsletter, Arnold’s Pump Club.

During a recent interview on the SmartLess podcast, Schwarzenegger explained what his workouts look like today.

“I go on a bike ride. I ride the bike around 45 minutes to an hour a day and I work out with weights at Gold’s Gym about 45 minutes a day but light, nothing heavy.”

Schwarzenegger continued to talk about how doctors told him to maneuver the gym following his heart operation.

Muscle Building
Arnold Schwarzenegger Instagram (@schwarzenegger)

Arnold Schwarzenegger: “How Do You Hold Onto The Stuff You Once Had?”

Arnold Schwarzenegger became known for his work ethic in the gym and his superhuman strength. In retirement, this continued but it changed once he underwent his first heart operation.

“I had heart surgery in 1997 and then the doctors were telling me that I should stop the heavy, heavy lifting because it’s not good for the valves. They could kind of wipe out sooner so therefore, instead lifting less weight, just more reps.”

“I workout regularly but you know, as you get older, it’s kind of like how do I hold onto the stuff that you once had? It’s tough.”

Schwarzenegger then pivoted to workouts that include lighter weight with a lot of reps. This has been another successful method as the 76-year-old continues to keep himself in great shape using the gym and his diet.

As the interview continued on, Arnold discussed how lifting heavy weights impact heart valves, especially ones that have been repaired.

“Everything is like a tire. It has a certain amount of miles and then you have to switch it.”

When you have had the valve surgery, you don’t want to put that much pressure on them, when you do the bench press heavy or do heavy deadlifts or squats. You put a lot of pressure on the valve and it’s unnecessary. The idea is let’s use less weight and you don’t have to switch the valve. After 23 years later, I still had to exchange it anyway with another surgery but the bottom line is, you don’t want to abuse it.”

Arnold Schwarzenegger continues to be one of the biggest names in the fitness world. He is as influential as it gets and many continue to follow and listen to his words on how to improve themselves.

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

Cristiano Ronaldo Displays Shredded Physique During Recent Leg Day

By
Greg Patuto
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Cristiano Ronaldo shows off physique during a workout.
Cristiano Ronaldo Instagram

Cristiano Ronaldo details his leg day routine and maintains his insane physique over the years due.

Cristiano Ronaldo has been in the spotlight for decades and it is because of his work on the field. Off the field, he has built an incredible brand around himself, including 615 million followers on Instagram. In this post, we detail Cristiano Ronaldo’s leg day workout and display his physique from the results of his work over the years.

Ronaldo made a name for himself at an early age in the Premier League. At 18, he joined Manchester Utd. and quickly became one of the best footballers in the world. He also played for Real Madrid and Juventus over the course of his career. Of course, this is in addition to being a standout internationally for Portugal. The five-time Ballon D’or winner recently joined Saudi Arabia’s Al Nassr on yet another massive contract.

Over the course of his career, Ronaldo has focused on recovery after games and leg day workouts. This is how he has been able to remain in elite shape, along with a strict diet plan.

 

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A post shared by Cristiano Ronaldo (@cristiano)

Cristiano Ronaldo Leg Circuit

Cristiano Ronaldo has shared different workouts on social media recently. Over the summer, he hit an arm and shoulder circuit followed by some dancing.

In the video, Ronaldo is seen performing three exercises using dumbbells before showing off the incredible view in the background. Ronaldo begins with dumbbell shrugs before moving onto lateral raises and finishing with dumbbell curls.

 

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A post shared by Cristiano Ronaldo (@cristiano)

In his most recent post, Ronaldo is seen sitting on a leg extension machine working his quads.

Cristiano Ronaldo Leg Circuit

Cristiano Ronaldo has hit many different workouts to improve his physique and athletic ability. This includes running through this leg circuit, which he completes three times through.

At 38 years old, Ronaldo continues to maintain his slim, shredded physique. This is something he has become known for as he boasts many unique workouts and follows his own diet plan.

Cristiano Ronaldo is known as one of the best soccer players in the world right now and an all-time great. When looking at his dedication to fitness, it is no surprise.

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