Nick Walker is back to training legs fully but still did not go as heavy as he could.
Nick Walkerwas forced to miss the 2023 Olympia due to a torn hamstring. He has been doing light quad work since the injury but has not taken it to the next level. On Wednesday, he shared a video of his leg day, which he called his “first official” one since his injury.
Walker will not be competing in the Arnold Classic this year while he prepares for the 2024 Olympia, which he would have to qualify for. Walker has also expressed that he believes he deserves a special invitation despite not competing this year.
Walker quickly rose to the top of the Men’s Open division in a relatively short amount of time. In 2021, he was crowned champion of the Arnold Classicbefore hitting the Mr. Olympia. He has two top-five finishes in each of the last two years and was a hopeful for this year as well. Now, he will set his sights on 2024.
Nick Walker will now elevate his leg day training and take his progress to the next level.
Nick Walker Leg Day
Nick Walker returned to the Dragon’s Lair for this workout. He shared that he has been training there full-time during his recovery and prep. This includes his most recent leg day workout:
“It’ll be my first, I guess, official leg day since I tore my hamstring, really. So I’ve been able to train it little-by-little periodically throughout this whole thing. Today, I feel confident enough to where I can put it on video.”
Leg Extensions
Nick Walker began the workout with leg extensions. This was taken as a warmup before he moved onto leg presses. After Walker completed leg presses and his sets on the squat machine, he returned to leg extensions to perform his 7-7-7 method.
“We’re going to do seven in the regular, seven at the starting point of it which makes it harder in the stretch, and seven at the top which makes it harder in the squeeze position.”
Leg Press Machine
Walker has been training quads lightly over the last few weeks but has not ramped up his full leg day training. He is able to do more weight on quads but is still not using his normal weight range.
“Quads are pretty sufficient. I can do a lot of good there. Again, I’m not going to go crazy heavy. I’m going to focus on form and contraction. Hamstring training, I’m able to go a little progressive heavier. Either heavier in the weight or more reps. Still not going crazy heavy in the weight.”
Walker then moved onto hamstring work, where he completed both lying curls and seated curls. He admitted to focusing more on squeezing at the top rather than stretching at the bottom.
“I’m going to load this one at the bottom peg, which is going to make it harder at the top and not so much the stretch. I don’t want to do the stretch just yet so we’ll more more towards harder at the top.”
Dumbbell Stiff-Leg Deadlifts
Walker did not go super heavy when performing dumbbell deadlifts and focused on going right below his knee. He did not want to lower any further to avoid stress on his lower back.
“I’m not going to go all the way down. I know I follow the whole RP and the whole get a big stretch, which I firmly agree with, but in this particular exercise, I feel like the lower you go, the more lower back gets involved.”
Hip Abductor/Hip Adductor Machine
Once the workout was complete, Nick Walker discussed how he would add both parts of his legs into one day. He believes that his hamstrings are in a good place naturally so he can take his time in working it back up.
“It was a reload so I thought it was the perfect time to implement that as a full leg day. And it went well. Today, I wanted to test out a hamstring day but moving forward, I’ll probably just do all legs in one day.”
Does Arnold’s recent longevity tip have to do with fitness?
Bodybuilding legend Arnold Schwarzenegger frequently gives tips when it comes to fitness. In his newsletter, Arnold’s Pump Club, Schwarzenegger speaks to fans and advises them to better their lifestyle in many ways. In a recent edition, Schwarzenegger, the bodybuilding great shared a study on how to add years to your life outside of the gym and make longevity a key aspect of your new years goal.
Schwarzenegger came to America and quickly gained attention due to his insane physique. This led to great success on the bodybuilding stage, including seven Olympia titles. In retirement, he has found success elsewhere but continues to focus on his health in and out of the gym.
“Some people brag about spending millions of dollars on drugs and technology trying to extend their life — despite little evidence to prove it works. Us? We prefer something simpler, cheaper, and more effective.”
This edition of the newsletter came ahead of the New Year, which is the perfect time for many to make changes.
Muscle & Fitness Magazine
Arnold Schwarzenegger Shares Tip For Longevity
Arnold Schwarzenegger is no stranger to sharing health and fitness studies but this time, he dove into human relationships. Schwarzenegger shared a study that showed humans with “strong relationships” live seven years longer.
“Call or text a friend now (or once you’re done reading this email). Set a time to grab a coffee or a meal. It’ll help you live longer, and those relationships will make the days you spend more enjoyable.”
Since Arnold Schwarzenegger still prides himself in the fitness world, he had to end this edition of the newsletter with a workout.
Arnold’s Final Finish Strong Workout
In his newsletter, Arnold has shared different workouts and circuits for readers to attempt. This was a nine-part series where Schwarzenegger gave gym goers workouts to try ahead of the New Year.
There is still time to go back and try all nine workouts but the final rendition is below.
“It’s been great seeing you all post on social media. But, more importantly, I’m glad we were able to help you finish strong and build momentum for the new year.”
Everything you need to know about the Carnivor Shred protein and fat burner supplement
Consuming enough protein each day is essential to building quality muscle mass. That being said, a protein supplement makes hitting your protein intake easier since it can be tough to get enough protein from food alone. On top of that, a good fat burner will help you shed the unwanted body fat to better show off that hard earned muscle. However, choosing the right fat-burning and muscle-building supplement can be confusing with the numerous products on the market; plus, it’s usually one or the other–a protein supplement or a fat-burner. Yet, Carnivor Shred is a supplement that gives you two in one–a fat burner and protein powder.
Many people’s fitness goals include gaining muscle and losing body fat. And unlike a standalone protein or fat-burning product, Carnivore Shred helps you build muscle and burn fat. Of course, eating enough protein is imperative for muscle growth (1). However, many protein food sources, such as steak, are high in fat and cholesterol. Moreover, consuming the right ingredients is essential to losing body fat.
CARNIVOR SHRED helps activate brown adipose tissue (BAT) and boosts your metabolism to get you ripped. Reduce hunger, boost your energy levels, and build lean muscle tissue with this one of a kind product.
Carnivor Shred from MuscleMeds is a supplement that gives you optimal amounts of protein needed to build muscle and contains the potent agents to stimulate fat loss. MuscleMeds focuses on producing the highest quality supplements to improve your peak performance, using quality ingredients and premium protein that’s easy to digest. In addition, it’s lactose, sugar, and fat-free.
Main Takeaways
Carnivor Shred builds muscle and burns fat simultaneously.
Carnivor Shred doesn’t contain lactose, sugar, gluten, or fat.
This supplement has a potent blend of beef protein isolate and creatine to supercharge muscle mass. And 6-paradol, green tea, yerba mate, and green coffee bean to burn fat.
Carnivor Shred Beef Protein Isolate and Fat Burner Highlights
Carnivor Shred contains beef protein isolate and creatine for building muscle. And it has 6-paradol, green tea, yerba mate, and green coffee bean to shred body fat. This powerful blend aids in brown adipose tissue (BAT) activation and speeds up your metabolism to get you ripped.
Although steak is an excellent source of protein, Carnivor Shred delivers 350% more protein than steak and whey protein and 20x more creatine than steak, and it’s fat-free and cholesterol-free–which steak is high in. In fact, according to MuscleMeds, clinical research performed on male athletes has shown Carnivor Shred to increase athlete’s muscle mass by an average of 7.7 lbs and increase their lean body mass by 6.4% in just eight weeks–the placebo group only gained 0.7 lbs of lean body mass. Moreover, the athletes consuming this supplement increased their total combined bench press and deadlift one rep max by 147.7 lbs, compared to an 82.6 lbs increase in the placebo group.
Image via courtesy of MuscleMeds
Carnivor Shred travels through your digestive system much smoother than protein food sources like beef since it contains zero fat, sugar, and lactose. And it’s been shown to help you burn an additional 100 calories with its clinical dose of Grains of Paradise (ginger-related plant). Furthermore, its caffeine additive and other thermogenic properties increase your energy and help you lose weight.
Ingredients to Build Muscle and Burn Fat
Image via courtesy of MuscleMeds
Beef Protein: Beef protein is a high protein source and provides other beneficial properties, such as beta-alanine, which can reduce fatigue and improve athletic performance.
6-Paradol: This ingredient is found in Glunean pepper and ginger and aids with fat loss.
Green Tea: Green tea has caffeine to boost workout performance and can boost your metabolic rate to increase fat burning (2).
Yerba Mate: Yerba mate is a South American drink that can increase your body’s ability to use fat as fuel during exercise to boost physical performance and weight loss. It can also blunt your appetite and boost your metabolism.
Green Coffee: Green coffee beans are raw, unroasted coffee beans that can help reduce your body weight.
Creatine: Numerous studies back creatine for its effectiveness in increasing lean body mass (3).
Other Ingredients
This product also contains iron, sodium, and potassium.
Number Of Servings
28
Serving Size
1 Scoop
Stim Or Non-Stim
Stim
Best Way To Take
Mix 1 scoop with 6-8 fl. oz. of cold water in a shaker bottle.
Effectiveness, Flavors, Price of Carnivor Shred
Since Carnivor Shred is effective at building muscle and burning fat, you won’t need to buy a separate protein shake or fat burner. Plus, 28 servings should last about a month if you take one serving daily.
Pros
It boosts energy and metabolism.
This supplement is a fat burner and muscle-building product.
It blunts your appetite.
You get all the benefits steak provides without the fat and cholesterol.
Cons
It contains caffeine, so it may cause jitters for people who are caffeine sensitive.
Some protein supplements have more protein.
Creatine monohydrate supplements have more creatine per serving.
Flavors
Whether you have a sweet tooth for chocolate or prefer vanilla, Carnivor Shred has a flavor you’ll enjoy. It’s five different flavors–New! Rock Pop, Chocolate Peanut Butter, Chocolate, Vanilla Carmel, and Cookies & Cream–will taste mouth-watering when mixed in water.
*Pro Tip: Use unsweetened almond milk (low in calories and fat) to enhance the flavor.
Who Should Buy Carnivor Shred?
Who Should Buy: This is the product for people looking to build muscle and burn fat simultaneously.
Who Shouldn’t Buy: If your sole focus is building muscle, you’ll be better off with a product that contains more creatine and protein. And without the fat-burning properties of this supplement.
How Carnivor Shred Protein and Fat Burner Can Help You Build Muscle and Lose Weight
With the unique blend of protein-infused ingredients containing properties of steak without the cholesterol and fat, Carnivor Shred protein is an excellent source of protein. It has 23g per serving, which is about how much whey protein has per serving. However, getting protein from food alone can be a challenge, and many, like pork and beef, are high in protein but also high in fat and cholesterol, making burning fat a challenge.
Furthermore, this supplement has creatine, amino acids, and BCAAs, which are effective for building lean muscle mass. Moreover, Carnivor Shred contains quality ingredients to help you burn fat, such as 6-paradol, green tea, yerba mate, and green coffee. And with the Grains of Paradise dosage, you’ll already burn an additional 100 calories.
How to Best Use Carnivor Shred
MuscleMeds recommends mixing Carnivor Shred in 6-8 fl. oz. of cold water in a shaker bottle. It’s best to consume this supplement after working out since consuming protein after a workout will help with protein synthesis (4).
Overall Value
Considering Carnivor Shred is a great two-in-one–protein supplement and fat burner–it will save you money if you’re looking for a quality protein supplement and fat-burner. The amount of protein in this shake is close to the amount most whey protein powders give you. And it gives you the benefits of consuming steak will, without the extra fat and cholesterol. In addition, you’re reaping the benefits of all the fat-burning ingredients Carnivor Shred contains, such as green tea and yerba mate. When you include our exclusive Generation Iron discount, for $39.89 and 28 servings that should last you a month, it’s an excellent product for improving your physique.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Follow us on Instagram, Facebook, and Twitter, and let us know what you think of the supplement in the comments section on social media.
References
Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Mousavi, A., Vafa, M., Neyestani, T., Khamseh, M., & Hoseini, F. (2013). The effects of green tea consumption on metabolic and anthropometric indices in patients with Type 2 diabetes. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 18(12), 1080–1086.
Wang, C. C., Fang, C. C., Lee, Y. H., Yang, M. T., & Chan, K. H. (2018). Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients, 10(11), 1640. https://doi.org/10.3390/nu10111640
Weinert D. J. (2009). Nutrition and muscle protein synthesis: a descriptive review. The Journal of the Canadian Chiropractic Association, 53(3), 186–193.
There will be a total of 14 competitors competing at this year’s event in England.
There are many big-name competitions coming up with the calendar turning to 2024 and Britain’s Strongest Man will be one of the first. The show is set to take place on Jan. 27 at the Utilita Arena in Sheffield, England. There is now a full roster for the 2024 Britain’s Strongest Man event featuring some of the best Strongmen in the world.
The lineup for the Britain’s Strongest Man was shared on Instagram. It includes the winner of the event in each of the last five years, along with multiple World’s Strongest Man (WSM) titles.
Adam Bishop returns to the competition to defend his title from 2023. This was Bishop’s second title at the competition with the first coming back in 2020. Tom Stoltman will also headline the group as a two-time World’s Strongest Man champion and two-time winner of the Britain’s Strongest Man (2021, 2022).
Of the 14 competitors scheduled to compete this year, seven were featured in the 2023 rendition. Of course, Bishop was crowned champion after winning three of the five events. Bilton finished as the runner-up while Hicks finished third. Smith was also featured in the top five.
The field this year is loaded with talent and has a chance to be an exciting day from the start. It will be interesting to see how the event plays out once all of the top Strongmen get together. This will be a great precursor to the rest of the season.
Research demonstrates that seated hamstring curls lead to more muscle growth than lying hamstring curls.
Sam Sulek, a burgeoning bodybuilding sensation, has achieved incredible feats in the online fitness space, reaching an impressive weight of 240 lbs of muscle at 24. We have avidly followed his journey, delving into his dietary choices, signature exercises, and targeted workout routines. His social media presence has elevated him to fame, where he shares his journey with the world, including Sulek’s recent video upload of performing seated hamstring curls.
On Christmas Eve, while others were taking a break, Sam Sulek exemplified his unique dedication by heading to the gym. Despite the gym’s early closure, he consciously engaged in hamstring training. Sulek’s quads felt tender, so he had to work around that.
“I think I’m going to go a little bit easier on uh just cuz my right quad’s still a little tender. So I don’t want to do anything that hurts it. But if I could do really light leg extensions and just focus on squeezing and get to burn like that, and it doesn’t like flare up this whatever little thing I’ve got pulled, then that works out perfectly. You know, like there’s a way to work around a tweak, there’s a way to work around a little something or other without making the situation worse.”
Are you curious about Sam Sulek’s Christmas Eve seated leg curl training for hamstring growth? In this post, we delve into the exercise he performed, provide a step-by-step guide, and share valuable tips and tricks to maximize your results.
Sam Sulek’s Christmas Eve Leg Training
Below is a video of Sam Sulek performing the seated hamstring curl:
For his Christmas Eve leg training, Sam Sulek did seated hamstring curls at Planet Fitness. To get started, he tells us that he first did some warmup sets on the machine, although we don’t get to see that in the video. Research shows that training-specific warmups improve performance and efficiency (1).
Sulek then jumped on the machine to do multiple sets of hamstring curls, training to failure for each set. He also says that training intensity is critical, and you should exercise hard.
Seated Hamstring Curl
Another name for the hamstring curl that Sam Sulek does is the seated leg curl. It’s an isolation exercise for the hamstrings. Often, lifters opt for the lying leg curl for hamstring training, but according to this research, the seated version leads to more muscle increase in the hamstrings (2). Below is a step-by-step guide on how to do seated hamstring curls and some essential benefits of this exercise.
How to
Sit on the leg curl machine with your back comfortably against the seat.
Put your lower leg against the pad of the lower lever and adjust it so the pad securely holds your legs in position. The lap pad should be between your knees and hips.
Next, with your toes facing forward, ensure you comfortably lever your legs in with the machine while fully extending them in front of you. This is your starting position.
Grasp the machine’s handles and push down on the lower pad by flexing your hamstrings. Take it as close to your glutes as possible and ensure your upper body is stationary throughout the movement.
Pause at the bottom of the movement and squeeze your hamstrings.
Finally, slowly release the legs to return to the starting position and complete the rep.
Adjust the machine to fit your body so the movement pattern won’t be off, which could hurt and make your exercise ineffective.
Don’t go for too much weight; instead, aim for volume. Your hamstrings are one of the largest muscles in your body, and you need many sets and reps to activate them adequately. In addition, the hamstring curls are an isolation exercise, not a compound exercise, so they’re more effective with lighter weights.
While the seated hamstring curls work on your hamstrings, they also recruit your calves, glutes, and hip flexors. Below are more benefits of this exercise.
Bigger Hamstrings
The seated hamstring curl works on your hamstrings by isolating and loading them. This is effective for adding muscle mass to your lower body. It also increases strength in the hamstrings, which will carry over to running and other leg movements, especially the ones like deadlifts that rely significantly on the posterior chain strength of your lower body.
Hamstring Isolation
Many lower body exercises work on your hamstrings, but few isolate and hit them like the seated hamstring curl. This isolation is crucial as a bodybuilder, as it helps you overload and work the muscle efficiently to help with definition and striations in your legs.
Better Performance
Stronger hamstrings lead to better performance in other lower-body exercises and routines. This is because your hamstrings are essential in hip and knee flexion. The stronger they are, the more power you can generate.
Injury Prevention
Often, athletes get an imbalance from training the quads, which are easier to isolate and build. This muscle imbalance could lead to tears, which take weeks to recover from and could halt your progress. Building your hamstrings with this exercise can help to fix that imbalance and prevent such injuries.
More Control
Machine exercises are helpful for trainers at all levels because they offer a form of control. For beginners, this can help you focus on your mind-muscle connection and getting your form right. For advanced lifters, a machine can allow you to lift heavier and do slower reps as you won’t struggle with stability or balance.
Ribeiro, B., Pereira, A., Neves, P. P., Sousa, A. C., Ferraz, R., Marques, M. C., Marinho, D. A., & Neiva, H. P. (2020). The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. International journal of environmental research and public health, 17(18), 6882. https://doi.org/10.3390/ijerph17186882
Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837. https://doi.org/10.1249/MSS.0000000000002523
Jay Cutler answered the question, what is my current split?
Jay Cutlercontinues to train at a high level in retirement and shares his wisdom with the next generation. Cutler has grown his social media and this allows him to communicate with fans. Recently, he answered a question sent in about his training split and broke it down into details.
“It’s funny. I don’t like to admit something that I’ve been strict about. You need days off, you need to rest, you’re going to grow outside the gym. I train seven days a week but I’m going to tell you at least a grouping of my body parts.”
Jay Cutler rose to popularity after challenging bodybuilding legend Ronnie Coleman for the Olympia title 2001. Coleman had been winning since 1998, and a fierce rivalry began between the two, which ended in Jay Cutler finally winning the top prize in 2006. He went on to win Mr. Olympia three more times but hasn’t officially competed since 2013.
Despite being off stage, Cutler has kept his physique in great shape and is only getting better.
Jay Cutler Instagram
Jay Cutler’s Training Split
Jay Cutler broke down his training split into five days and it was laid out below:
Cutler continued to discuss the important of rest during the week and suggested taking days after legs and back days.
“What I suggest is having an off day after back training and leg training, especially if you’re really trying to put on mass and if you’re trying to get a little bigger. You do need the days off though if you are training to extreme, pushing yourself, training to failure.”
Remember, you have to eat around the training, you have to sleep around the training. You have to recover but I do train on those splits. See how it works on your routine because it’s working for me.”
Whether you are training for bodybuilding, athletics, or just general fitness, Jay Cutler is an important name to keep an eye on because of his tips to the trade.
Joseph Baena kicked off the New Year with the release of his four-week program!
Son of bodybuilding legend and 7x Mr. Olympia champion, Arnold Schwarzenegger, is Joseph Baena, who began the New Year by taking his fitness ventures to the next level. The son of legendary bodybuilder Arnold Schwarzenegger has followed in the footsteps of his father in the gym. Now, Joseph Baena has officially launched his first-ever training program and we detail the four-week program for you.
Baena has hinted at competing in bodybuilding in the future but there are no plans to this point, however that does not mean he is not training hard and crafting an incredible physique. The 25-year-old continues to build muscle while maintaining his lean physique. To help, he has worked with the likes of Robby Robinson and Mike O’Hearn in the gym.
Along with his passion in the gym, Baena has also appeared on the big screen. Like his father, Baena has dabbled in acting and has appeared in many projects. Baena also competed in the most recent season of Dancing With The Starsand shared his progress during the event.
Baena continues to train hard in the gym himself and is working on transforming his physique further. Now, he is interested in helping others achieve their goals.
Image via Instagram @projoe2
Joseph Baena Announces Launch Of Program
Joseph Baena announced prior to the New Year that he would be sharing his first training program. After receiving many requests, Baena officially put together a plan to help others better themselves this year.
“I am so excited to start sharing more training with you guys. 2024 is going to be a lot of fun, building a community of like-minded badasses who share a love of training hard!”
Baena announced the launch of this program on social media on Saturday. Within this program, it will allow users to track weight and reps, ensuring that they are making the right amount of progress. It is a four-week program that has a split of 4-6 days of upper body, lower body, push, pull and legs workouts.
“After a ton of messages, questions and requests from the community, I decided to share THE PROGRAM with you all.
–
This is the program I sculpted with teachings from body building champions, athletes and personal trial & error. This has been the bedrock of my training and physique today”
The program is now available for purchase. Gym goers can take on the challenge of Joseph Baena’s new program and train like the fitness star.
Get great focus and pumps with no caffeine, and no high prices
In the fast-paced world of fitness, finding the right pre-workout supplement is crucial for maximizing performance and achieving fitness goals. The right pre-workout is great for focus, energy, and muscle pumps. The issue is that these supplements can get expensive, and when you are looking at other things like protein powder and BCAAs, you want the cheapest and most effective options for pre-workout. One such contender in the market is the Nutricost Stim-Free Pre-Workout, promising to deliver enhanced endurance, focus, and pump without the jitters associated with stimulants.
Not everyone wants to deal with the stim you get from caffeine, and not everyone wants to empty their wallet just to get some quality pre-workout. Thankfully Nutricost Stim Free Pre-Workout exists, and in this in-depth review, we’ll dissect the product to determine whether it lives up to its claims and if it’s the right fit for your workout routine.
Now, the first thing to discuss is what exactly stim-free pre-workout is. To put it simply, stim-free pre-workout is designed to give you the focus, pumps, and energy without the added stimulation from caffeine. Caffeine can cause some side effects such as headaches, nausea, the shakes, and jitters and crashing. That being said, some pre-workouts can really effect someone negatively.
This is why there are stim-free pre-workouts available, to avoid the negative effects of caffeine but still reap the benefits of a pre-workout supplement (energy, pumps, focus).
What is Nutricost?
Nutricost is a supplement company that truly understands that every body is different, so they have created a long list of quality products to make sure you get exactly what you need, without breaking the bank. Nutricost keeps their supplement recipes simple and clean, so you get the best experience possible. All Nutricost supplements are manufactured in a GMP-compliant facility based in Utah, provide high-quality ingredients, and offer a variety of options for your health support.
The Nutricost Stim-Free Pre-Workout comes in a convenient 30-serving container, designed for users who want to avoid the stimulating effects of caffeine or other stimulants. Aimed at providing a balanced and jitter-free boost, the formula focuses on key ingredients to enhance energy, endurance, and mental clarity during workouts. Let’s break down the key features of Nutricost Stim-Free Pre-Workout.
Nutricost Stim-Free Pre-Workout Ingredients
Nutricost Stim-Free Pre-Workout Ingredients
L-Citrulline: L-Citrulline has been shown to possibly help improve blood flow and reduce blood pressure, making it a key ingredient for pumps.
Betaine Anhydrous: Betaine anhydrous has been shown to help make carnitine. It also helps the body metabolize an amino acid called homocysteine.
Beta-Alanine: Beta Alanine helps regulate acid in muscles and prevents fatigue. The inclusion of beta-alanine supplements may help a person increase the length of time they can perform high intensity exercises before experiencing exhaustion. It also is responsible for the “tingly” feeling that you get.
Arginine: L-arginine is an amino acid that helps the body build protein, which is key for building muscles. It also helps to increase your muscle pumps.
L-Carnitine: L-carnitine is a substance that helps the body turn fat into energy, making it a great ingredient for pre-workouts.
Nutricost Stim-Free Formula
The absence of stimulants makes this pre-workout an attractive option for individuals sensitive to caffeine or those looking to avoid stimulants close to bedtime. The formula utilizes a blend of ingredients that work synergistically to provide a sustained energy boost.
Endurance Enhancement
With ingredients like beta-alanine and citrulline malate, Nutricost’s pre-workout aims to improve endurance by buffering lactic acid and enhancing blood flow to working muscles. Users can expect prolonged workout sessions without the typical fatigue.
Focus and Mental Clarity
Choline bitartrate and tyrosine are included in the formula to support cognitive function and maintain mental clarity during intense training sessions. This can be particularly beneficial for individuals engaging in mentally demanding activities such as weightlifting or high-intensity interval training (HIIT).
Transparent Labeling
Nutricost takes pride in transparent labeling, providing users with a clear breakdown of the ingredients and their respective dosages. This transparency is essential for informed consumers who want to understand what they are putting into their bodies.
Nutricost Stim-Free Pre-Workout Price and Flavors
Nutricost stim-free pre-workout comes in three flavors:
Blue Raspberry
Peach Mango
Pink Lemonade
The best part is, the flavors are accurate and do not leave a nasty aftertaste in your mouth. You can pick up Nutricost Stim Free Pre-Workout for $26.96, for 30 servings!
Pros and Cons
Pros
Stimulant-free, making it suitable for various users.
Enhanced endurance through ingredients like beta-alanine.
Focus and mental clarity supported by choline bitartrate and tyrosine.
Transparent labeling for informed consumption.
Available in a convenient 30-serving container.
Cons
Some users might miss the immediate energy boost associated with stimulants.
Taste preferences can vary, and some may find the flavor less appealing compared to stimulant-based alternatives.
Our Experience With Nutricost Stim-Free Pre-Workout
Customer reviews indicate a generally positive experience with Nutricost’s Stim-Free Pre-Workout, but the team at Generation Iron still prefers to personally test each product we review. One thing that we noticed was the sustained energy without the jittery feeling, making it an excellent choice for evening workouts or those sensitive to caffeine.
We also want to bring up the endurance-boosting effects, which are notable, and we can report increased reps and decreased fatigue during our training sessions.
How Does it Compare to Other Leading Brands?
In a market saturated with overpriced pre-workout supplements, Nutricost Stim-Free stands out for its focus on a stimulant-free formula, while staying underpriced. Another issue with other supplement brands is that they are not completely honest about what is in their supplements, whether that be the ingredients or the dosages. However, with Nutricost, they have a transparent label that is even third party tested to ensure that you are getting what they say you are.
Who Should Buy Nutricost Stim-Free Pre-Workout
Those with caffeine sensitivity
Bodybuilders and powerlifters
Fitness enthusiasts that want to stay on a budget
Who Should Not Buy Nutricost Stim-Free Pre-Workout
Those who need the extra stimulation from caffeine
Nutricost Stim-Free Pre-Workout Wrap Up
All in all, the Nutricost Stim-Free Pre-Workout, 30 Servings, presents a compelling option for individuals looking to enhance their workouts without the use of stimulants. With a focus on endurance, mental clarity, and transparent labeling, it caters to a specific niche in the fitness supplement market. Consider your preferences and sensitivities, and if a stimulant-free option aligns with your fitness goals, Nutricost’s offering might be the ideal choice for your pre-workout regimen.
Are you going to be trying Nutricost Stim-Free Pre-Workout?
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Hadi Choopan recommends beginners perform most of their exercises with the cable and dumbbells.
Following a disappointing second-place finish in the 2023 Olympia, Hadi Choopan has returned to his rigorous training regimen. Despite the controversial defeat last year, where an improved Derek Lunsford narrowly surpassed him, Choopan remains undeterred. He’s already set on sculpting his physique for the upcoming 2024 Mr. Olympia, a title he is determined to claim. Notably, Choopan has already secured qualification by winning the championship in 2022 and maintaining a top-three placement last year. “The Persian Wolf” recently shared his latest shoulder workout video, in which he provides valuable tips and routines, including the one arm cable front raise.
Full Name: Hadi Choopan
Weight
Height
Date of Birth
200 – 220 lbs
5’7”
09/26/1987
Division
Era
Nationality
Men’s Open
2000s – Till Date
Iranian
Hadi Choopan’s One Arm Cable Raise & Shoulder Workout
You can see the shoulder workout video Hadi Choopan uploaded to his YouTube channel on December 11, 2023, below:
Hadi Choopan starts this shoulder and upper trap workout by doing bodyweight stretches to warm up. Research into stretching before training shows that it could improve your range of motion and reduce the risk of injuries (1). After training, he does hyperextensions and hops on the StairMaster to cool down, stating that you should start and end your training with stretching.
Concerning shoulders, Hadi Choopan states that exercises that train your shoulders should be done carefully. He cautions against heavier weights and advises adjusting your training to prevent injuries, especially as a beginner. Below are his exercises, a mix of free weight and machine exercises.
Exercises
Cable Front Raise
Seated Dumbbell Shoulder Press
One Arm Cable Front Raise
Seated Dumbbell Front Raise
EZ Bar Front Raise
Machine Shoulder Press
Barbell Shrug
Cable Front Raise
Hadi Choopan starts his workout using a rope attachment for cable front raises on the machine. He says that he’s doing this training for his front delts. He does multiple sets of this exercise before heading to the next.
Besides targeting the anterior delts, this isolation exercise also works on your lateral delts, traps, and upper pecs. Doing the cable front raise with a rope attachment like Choopan helps to keep the resistance constant on your shoulders throughout the range of motion.
Seated Dumbbell Shoulder Press
The next exercise for Choopan is the seated dumbbell shoulder press. He recommends that when doing this routine, your wrists, elbows, and shoulders should move in line with each other. Choopan also says doing shoulder and chest presses in the scapular plane is best.
“If you try to rotate externally too much, this will hurt your shoulder and AC joints since the angle of your movements is not right. For all exercises like shoulder press and chest press, try to do it in the scaption plane.”
Seated dumbbell shoulder presses work on your delts, triceps, traps, and pecs. During this exercise, you also engage your core as a stabilizer, so your abs get some training. A study in novice and trained women showed that the shoulder press was more effective for activating the anterior delts and upper traps than the incline and bench presses(2).
As his third routine, Hadi Choopan returned to the cable machine for front raises, but this time as a unilateral variation. He used the D-handle to do single-arm cable front raises and wore a weightlifting belt. While using a reverse grip, Choopan shares that the best way to do this for your shoulders is to raise your hand upwards rather than to the center of your chest.
The single-arm cable front raise is an exercise that allows you to target your front delt muscles. It builds each side independently, which is excellent for finding and fixing muscle imbalances. Using the cable machine also helps you avoid cheating with momentum and keeps the tension on your shoulders constant.
Seated Dumbbell Front Raise
After unilateral cable training, Hadi Choopan switched to the free-weight version of the front raises using dumbbells. He first did standing dumbbell front raises as a warm-up before doing working sets of the seated dumbbell front raise. Choopan raises each arm alternately and uses a neutral grip (hammer), which is effective for the anterior delts and can help prevent shoulder impingement.
As the cable front raises, the seated dumbbell front raise is an isolation exercise from shoulder flexion. In addition, your upper pecs also get activated to help stabilize the movement. This exercise is often recommended during rehabilitation as it is effective and reduces neck pain.
EZ Bar Front Raise
Hadi Choopan switches to the EZ bar next for this routine’s final variation of front raises. He uses an underhand grip for this, bringing his arms together. Choopan then shares that the toughest opponent to beat is the previous version of yourself.
“Competition on stage is easy, but if someone wants to compete against themselves, it is very hard. If a warrior wants to defeat himself, he must try so hard, but defeating others is much easier. We have to learn that each year, we need to defeat the previous version of ourselves.”
The EZ bar front raise targets the delts mainly but also involves the pecs and traps. Using an EZ bar for this routine brings your arms closer together, emphasizing the front. It also allows both shoulders to work together, which could mean being able to lift slightly more than the dumbbell alternative.
Machine Shoulder Press
Next, Hadi Choopan jumped on the Panatta Power machine for machine shoulder presses. This machine is plate-loaded, and the unique converging line helps you overload your anterior delts at peak contraction. After doing this exercise, Hadi Choopan shares a training program trick.
“Perform three exercises with cable, three exercises with dumbbells, and 1-2 exercises with barbells, then finish your workout.”
The machine shoulder press is a compound exercise that primarily focuses on your delts and recruits your triceps, pecs, and core. It helps to bring strength and definition to your shoulders and using a machine helps with your stability and ensures you use the proper form for the exercise.
Barbell Shrug
Hadi Choopan rounded up his shoulder workout with barbell shrugs. He also points out that most of the tips he has shared in this training video are for beginners. Experts like him and other professional bodybuilders can use barbells and dumbbells longer for their exercises as their muscles can handle that.
“If you see me and people who are like me using dumbbells and barbells much more with heavier weights, that’s because we have the appropriate muscular infrastructure, and our muscles have been under pressure for a long time. So our muscles have reached their muscular maturity.”
Barbell shrugs target your traps, but your shoulders are also involved. Research suggests using an upward rotation during a shrug since it better activates upper and lower traps (3). This exercise can also work on drooping shoulders and help your posture.
Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(1), 1–11. https://doi.org/10.1139/apnm-2015-0235
Luczak, J., Bosak, A., & Riemann, B. L. (2013). Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises. Journal of sports medicine (Hindawi Publishing Corporation), 2013, 612650. https://doi.org/10.1155/2013/612650
Pizzari, T., Wickham, J., Balster, S., Ganderton, C., & Watson, L. (2014). Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. Clinical biomechanics (Bristol, Avon), 29(2), 201–205. https://doi.org/10.1016/j.clinbiomech.2013.11.011
Why proper blood flow is crucial for your weightlifting progress
Bodybuilding is a demanding pursuit that requires a combination of dedication, discipline, and scientific understanding. One often overlooked yet fundamental aspect of achieving optimal results in bodybuilding is the role of properblood flow, as it is important for more than just getting a good muscle pump. The circulatory system plays a crucial role in delivering nutrients and oxygen to muscles, removing waste products, and facilitating the repair and growth of muscle tissue.
Let’s explore why blood flow is essential for bodybuilding success and how you can optimize it for maximum performance and gains.
Nitro Wood Magnum Key Takeaways
Proper blood flow is essential for good health
Many factors can cause issues with blood flow
Supplements to boost blood flow can help with nutrient delivery, pumps, and sexual health
Blood Flow Overview
Understanding the basics of blood flow is essential for comprehending its significance in bodybuilding, as it is important for more than just getting a good muscle pump. Blood, pumped by the heart, carries oxygen and vital nutrients to various parts of the body, including muscles. Adequate blood flow ensures that these essential elements reach muscle tissues efficiently, promoting optimal performance during workouts and supporting post-exercise recovery, which is where you truly grow and progress.
Blood flow is also responsible for your performance in the bedroom, as when stimulated, blood will flow to the genitalia, ensuring everything is working properly.
Oxygen Delivery to Muscles
Oxygen is a critical factor in energy production during physical activity. Increased blood flow enhances the delivery of oxygen to muscles, enabling them to perform at peak levels. We’ll delve into the science behind oxygen transport, explaining how enhanced blood flow can delay the onset of fatigue, allowing bodybuilders to push their limits and achieve more effective workouts.
The Muscle Pump
One of the most visible and satisfying outcomes of enhanced blood flow during workouts is the “pump” effect. We’ll explain how increased blood flow leads to greater muscle engorgement, contributing to temporary muscle hypertrophy. This section will explore the physiological mechanisms behind the pump and its long-term implications for muscle growth.
Erections
Something that means a lot to a man is how they perform in the bedroom, as there is nothing worse than not being able to perform. The way it works is blood fills two tubes of spongy tissue in the penis (corpus cavernosa), causing them to swell. This is what causes the erection. The swelling blocks the veins, which traps the blood and maintains the erection.
What Causes Issues With Blood Flow?
Circulatory problems can be caused by many different factors, and some can lead to life threatening complications if you do not treat it. Factors such as smoking, lack of exercise, obesity, and older age are some of the risk factors for poor circulation.
Strategies to Increase Blood Flow
When it comes to increasing blood flow, there are a lot of methods to do so. For example, you can increase your cardio, whether that be hopping on the treadmill or the stairclimber or even cycling a little bit. You also can increase your workout intensities doing higher weights or more reps. Then, there is supplementation. There are plenty of supplements to help increase blood flow.
Nitro Wood Magnum: The Best Supplement for Increasing Blood Flow
When it comes to getting that circulation going and really getting nutrients to where they should be, Nitro Wood Magnum from Inno Supps is the way to go. Nitro Wood Magnum is an upgraded version of Nitro Wood, and it is packed full of key nutrients that are known to support healthy blood flow, helping to improve your overall wellness, energy levels and performance in the gym and in the bedroom.
This supplement is said to help deliver vital nutrients to every organ in your body. This also is said to help stimulate your genitalia like never before. It also helps relieve swollen feet, legs, and ankles. Let’s break it down even further.
Nitrowood Magnum Nutrient Delivery and Waste Removal
Efficient blood flow is not just about oxygen delivery; it also plays a vital role in supplying nutrients to muscles and removing metabolic waste products. We’ll explore the impact of nutrient-rich blood on muscle growth, recovery, and overall performance. Additionally, we’ll discuss how improved blood circulation aids in the swift elimination of waste products, reducing the risk of muscle soreness and fatigue.
Nitro Wood Magnum Ingredients
This supplement is packed full of ingredients and natural blends that are scientifically proven to help you increase your blood flow. Let’s take a look.
Natural Male Enhancement Compound: BlackVCube®, a patented black ginger extract, helps elevate erectile response and boost stamina.
Amplified Blood Flow Potentiator: Oxyjun® is a cutting-edge ingredient that enhances your heart’s pumping ability for more stamina and endurance in the gym, bedroom and beyond.
Nitric Oxide Optimization Matrix: Pine bark and grape seed together stimulate your body’s natural nitric oxide production to enhance blood flow and boost vascular health.
Blood Vessel Expansion Blend: Beetroot, cinnamon, garlic and cayenne provide a rich source of nitrates to help improve blood flow and support heart health, immune function, mental cognition and sexual function.
Price and How to Take
You can get Nitro Wood Magnum for $55.99 per bottle, which is 30 servings. 3 bottles, $39.99 per bottle, 6 bottles $32 per bottle.
As far as how to take Nitro Wood Magnum, take two capsules in the morning. Although Nitro Wood Magnum starts working immediately upon entering the body, and helps boost nitric oxide and supercharge circulation throughout THE ENTIRE BODY, you want to be taking Nitro Wood Magnum consistently for 90-180 days to significantly improve health, wellness and performance results.
Nitro Wood Magnum vs. Other Brands
When it comes to Nitro Wood Magnum vs. other brands, many others will fall short with their ingredient lists and what they are designed to do. Blood flow stimulants and nitric oxide boosters are often advertised as “pump agents” that are meant to be taken before the gym, then the sexual health products are advertised separately.
Nitro Wood Magnum on the other hand boasts an all around excellent blood flow booster overall, that contains scientifically proven ingredients that help with nutrient delivery, pumps, AND sexual health. This is why Nitro Wood Magnum stands out against other blood flow boosters.
Our Verdict on Nitro Wood Magnum
As far as Nitro Wood Magnum, the team at Generation Iron 100% stands by Nitro Wood Magnum. Not only did it help with the pumps in the gym, Nitro Wood Magnum certainly helped out in the bedroom, if you know what we mean.
Nitro Wood Magnum FAQs
Is Nitro Wood Magnum better than Viagra or Cialis?
While Viagra and Cialis are great options for getting and maintaining an erection during sexual activity, Nitro Wood Magnum helps to increase blood flow throughout the entire body, consistently. However, this supplement does not guarantee a fix for erectile dysfunction.
Can I take Nitro Wood Magnum with other supplements?
Yes, Nitro Wood Magnum is made up of all natural ingredients so it is fine to take with other supplements, but it is always best to consult with your physician before taking a product like this!
Nitro Wood Magnum Wrap Up
In conclusion, understanding and prioritizing blood flow is paramount for bodybuilders seeking to maximize their muscle gains and performance in the gym, and the bedroom. By appreciating the intricate relationship between blood circulation and bodily functions, individuals can tailor their training and lifestyle choices to enhance this crucial physiological process. Ultimately, an optimized blood flow not only improves workout performance but also accelerates muscle recovery, contributing to long-term success in the world of bodybuilding, and we highly recommend Nitro Wood Magnum to help with that process.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
