A Comprehensive Guide to Deadlifting 500 Pounds

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December 19, 2023

Here are some tips for breaking your deadlift plateau and adding plates to your lift.

The deadlift is a highly effective compound exercise that increases muscle mass and enhances functional fitness by reinforcing the hinge pattern in everyday lifting activities. Moreover, deadlifts have proven beneficial in alleviating lower back pain (1). So today, we’ll dive into how to deadlift correctly so you can add plates to this big three-movement and potentially deadlift 500 pounds or more from the ground!

Are you a newbie to deadlifting and eager to elevate your training? Well, here’s the deal: boosting your deadlift power goes beyond simply piling on more weight each time you hit the barbell. Your technique, diet, and even rest are all key factors to consider.

To kick things off, setting a goal is paramount. Let’s say you’re aiming for the impressive milestone of 500 pounds. Let’s dive into the game-changing tips to help you conquer this feat.

Deadlift Variations to Deadlift 500 Pounds

The first step towards increased deadlift power is getting your technique right. However, this technique will depend on the type of deadlift you’re doing. You can also mix up your deadlift variation to improve your movement patterns and skill.

Conventional Deadlift

The conventional deadlift is the regular option but tends to be better for people with shorter legs. This deadlift requires a lot of stability and back strength because your hips end up farther from the barbell.

Sumo Deadlift

The Sumo deadlift is better for tall athletes with long legs. The pose of this lift helps you get your legs out of the way. This deadlift also has a smaller range of motion, but you’ll need great mobility in your hips to execute it. It’s also more back-friendly compared to its conventional counterpart.

Romanian Deadlift

Romanian deadlifts are a shortened range of motion of the deadlifts and focus on the glutes and hamstrings. This variation can improve your form and strengthen the muscles heavily used in deadlifts.

Snatch Grip Deadlift

Snatch grip deadlifts will improve your grip strength for deadlifting. They’ll also teach you patience for getting the barbell off the floor during the standard deadlift.

Pause Deadlift

Pause deadlifts will increase your strength through weak points to improve your technique when deadlifting. They also increase your time under tension, leading to more muscle strength and growth.

Preparation

You must prepare adequately when training deadlifts for lifting 500 pounds. Targeted warmups are one of the ways to get your nervous system ready to lift. This will allow you to focus on pulling as much as possible to reach your goal.

Programming to Deadlifting 500 Pounds

Preparing to deadlift 500 pounds needs solid periodization programming. Here are some appropriate ways to progress your deadlifts.

Linear Progression

This is the most popular and is when you gradually and consistently increase the weight on the bar over time. You might hit a point where you can no longer add any more weight, a.k .a. a plateau; varying your technique or programming usually helps you lift past this point.

Variations

Following the same routine over time could lead to you hitting a plateau; the answer, as this study confirms, is variation (2). Apart from trying the different types of deadlifting from above, you can use accessories like weightlifting straps, belts, or bars like trap bars. You can also try other non-deadlift routines like rack pulls.

Alternating Intensities

When building deadlifting power, you shouldn’t only use low volume and high reps or train to failure. Sometimes, it’s best to alternate intensities throughout the week. So, one day can be an all-out day while the other can be a moderate day. This will help train your nervous system and keep your body primed for lifts while being mindful of recovery and preventative injury measures.

Stretch

After deadlift training, don’t just call it a day. It’s essential to cool down before you leave the gym. Dynamic stretching before lifting is just what you need to improve your mobility and enhance performance, while static stretching after your workout improves post-workout recovery.

Nutrition for Deadlifting 500 Pounds

If you want to deadlift heavy, you must pay more attention to your diet. Consume nutrients that will increase your energy and strength. You’ll also need to tailor your nutrition to improve the muscle building process. For example, adding more protein to your diet can help you build muscle and lose fat.

Recovery

Recovery after training plays a vital role in your performance. So, to prime yourself to deadlift 500 pounds, you must ensure your muscles recover well. Get adequate sleep, try meditation or yoga to reduce stress, and have at least one rest day a week. Active recovery, like walking and deload weeks, is great to keep you moving while letting your body rest, too. You could also look into recovery techniques like ice baths to see if they work for you.

How to Deadlift

Now, you know the techniques for increasing your deadlift strength. And here are some lifting tips to implement while deadlifting to deadlift 500 pounds.

Adopt a pose that puts your feet firmly on the floor and puts equal pressure on your entire foot.
Center the bar. The barbell must stay close to your body to travel the shortest distance during the deadlift. A central bar over the arches of your feet will help you achieve that.
Use weightlifting shoes with low and flat soles, or go barefoot for the lift. Soft and high, running soles will absorb the drive you need during the pushing part of the deadlift. They could also reduce your stability, leading to you lifting less.
Don’t rush the lift. Ensure you’re well-rested and have implemented a proper warm-up before pulling the load.
Don’t stop pulling. Commit to pulling until your hips have gone into lockout. Once the bar has passed your knees, push your legs into the ground to get your hips under the barbell and finish strong.

With the right mindset, technique, and programming, deadlifting 500 pounds is an attainable feat. The tips and tricks we’ve shared here may prove invaluable to your journey. Implement them, and you’ll add plates to the barbell your next pull day.

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

References

Fischer, S. C., Calley, D. Q., & Hollman, J. H. (2021). Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. Journal of sport rehabilitation, 30(4), 672–675. https://doi.org/10.1123/jsr.2020-0324
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

Jesse James West Tries 5 “Most Banned” Pre-Workouts To See If They Cause A Failed Drug Test

By

Greg Patuto

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December 19, 2023

Jesse James West attempted five of the strongest pre-workouts in order to see if he passes a drug test. — Jesse James West YouTube

Jesse James West tested five of the strongest, and most banned, pre-workouts there is.

Fitness influencer and bodybuilder Jesse James West has taken on many challenges in the gym. These include workouts with some bodybuilding greats, eating challenges, and more. This time, West acquired some of the “most banned” pre-workouts there is to judge them on many levels.

West has transformed his physique naturally and even began competing on stage. In this post, we detail Jesse James West’s experiment on the supplements while testing to see if he is able to pass a drug test and remain natural following the five-day week.

“I’ve collected a list of the most banned supplements only to be found on the darkest parts of the web and I’ll be testing all of these banned items to see if it causes me to fail a drug test and lost my natural status.”

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Jesse James West acquired all supplements before beginning and used one per day over the course of the week. Before he began, West even discussed the different substances with Derek from More Plates More Dates.

Pre-Workout 1: Jack3d

The first pre-workout was Jack3d. This substance was created in 2009 and was banned by the FDA within three years. It was banned because it is a proprietary blend, meaning it is questionable what is in it. It features many ingredients which are currently banned in many countries which include:

13 dimeth, or D.M.A.A.

“I can genuinely say this kicked in in 10 minutes and I’m starting to feel some type of way. It’s like when I started working out and I have that little kid excitement and I feel good right now.”

West explained how he felt the effects within 10 minute and it led to an insane pump in the gym. He hit a barbell bench press after claiming he has not performed this workout in three months.

“I wanna say it’s not just the ingredients, I think it’s literally because I can push myself harder. I can focus so hard on getting blood into the muscle.”

Flavor: 4 (scores out of 10)
Pump: 10
Energy: 8.5
Overall: 7.5

Pre-Workout 2: Mesomorph

West moved onto Mesomorph, which was one pre-workout he used at 18 years old. It came out in 2015, which came as a surprise considering that there were many similar ingredients to Jack3d.

During the workout, West had great energy early on but it did not last long.

“The scary thing about Mesomorph is that you’re going to have extreme highs and then you’re going to have extreme lows. The amazingness that I was feeling only lasted like 30 minute. I still feel good and energized but I just don’t have that extremely excitement anymore.”

Following his season in the gym, West experienced cottonmouth and high stress levels.

“I don’t know if this pre-workout is dehydrating me or if one of they ingredients is doing that but I feel my tongue is just a piece of cotton.”

Flavor: 6
Pump: 8
Energy: 7.5
Overall: 7.2

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Pre-Workout 3: Ultimate Orange

Derek MPMD did not see the point in taking Ultimate Orange because there was not much in it that typical pre-workouts feature.

“There is literally not one pump ingredient…Nothing in here is representative of what you would use a preworkout for other than flavor stimulants,” Derek MPMD said.

The taste of this pre-workout was great accord to West but that was about all there was to say.

“My power outlet is definitely not what it was yesterday and the day before. I feel like my CNS is not as stimulated.”

Flavor: 9
Pump: 7
Energy: 4

Pre-Workout 4: Craze

The chemical compound of Craze is pretty unpredictable, according to Derek MPMD. West experienced great energy on the substance but it was not the best pump of the week.

“THE STIMULANTS WERE SMOOTH. THEY WEREN’T MAKING ME FEEL LIKE I WAS GOING TO CRASH OR PEAK. I’LL BE HONEST, THE PUMP WASN’T THAT MUCH. OVERALL, I WAS HAVING SUCH A GOOD WORKOUT THAT I PROBABLY WILL CONTINUE TO HAVE THIS ONCE IN AWHILE.”

Flavor: 8
Pump: 6.5
Energy: 9
Overall: 7.8

Pre-Workout 5: Excelsior

Finally, Jesse James West used Excelsior, which was considered the strongest of the bunch. It is an illegal pre-workout in the U.S. and admittedly the “most sketchy.”

“Four stimulants in there. Two of which have very high overlapping mechanism of action. The anxiety level on this could be pretty f*cking high,” Derek MPMD said.

West shared that his resting heart rate was 95 and that it reached 110 just from walking into the gym.

Following his workout, West took drug tests to see if he was able to pass and remain natural. Even after taking five banned substances, he was able to pass.

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

Should You Dry Scoop Pre-Workout?

By

Dylan Wolf

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December 19, 2023

Is Dry Scooping pre-workout effective? Or a dangerous trend?

In recent years, a fitness trend has taken the workout world by storm is “dry scooping” supplements, particularly pre-workout. This unconventional approach involves consuming pre-workout powder without the usual mix of water in a shaker cup, with the idea that it is more effective. But as popularity of dry scooping rises, so do questions about its safety and effectiveness. In this comprehensive guide, we will take a deeper look into the practice of dry scooping, exploring its benefits, potential risks, and the burning question: Is it bad to dry scoop pre-workout?

With that being said, let’s check it out.

What is Dry Scooping?

Dry scooping is a practice where individuals bypass the traditional route of mixing their powdered supplements with water or any other form of liquid, such as pre-workout and even creatine in some cases. Instead, they consume the raw powder directly. This trend has roots in the need for quick and convenient energy boosts, often linked to busy lifestyles and on-the-go workouts, as people say that it is more effective for consuming those supplements.

Why is Dry Scooping Popular?

That being said, what even draws fitness enthusiasts to dry scooping? Who wants to consume straight powder and swallow it? Well, the allure lies in the speed of absorption and the convenience that dry scooping offers. With no need for water or other supplements, users can quickly ingest their pre-workout supplements, claiming faster energy release and a more intense flavor experience. However, many times people enjoy sipping down their pre-workouts in liquid form instead of choking down powder.

Understanding the motivations behind dry scooping sets the stage for exploring its potential benefits and drawbacks.

The Pros and Cons of Dry Scooping

As with anything, there are benefits and drawbacks to the practice of dry-scooping. So, let’s take a look at what these benefits could potentially be.

Benefits of Dry Scooping:

Quicker Absorption: Dry scooping advocates argue that the method leads to faster absorption of pre-workout ingredients into the bloodstream, providing a rapid and potent energy surge. This can be especially appealing for those seeking immediate results, meaning getting the energy from the pre-workout right away.
Convenience: The convenience factor is something that is good for individuals with busy schedules or those in situations where carrying water is impractical, dry scooping offers a hassle-free alternative. For example, if you mix your pre-workout in a blender bottle before you lift, then you need to wash it out before you put your post-workout protein in there. Instead, just dry-scoop your pre-workout and you don’t have to worry about rinsing it before your protein goes in the same bottle.
Flavor Intensity: Dry scooping enthusiasts often rave about the concentrated flavor experience. Without dilution from water, the taste is more potent and can be preferable for those who enjoy a bold and intense flavor profile.

Risks and Concerns:

Choking Hazard: One of the primary concerns associated with dry scooping is the increased risk of choking. The concentrated powder can be challenging to swallow and may pose a danger, especially if not broken down properly. Think back to the cinnamon challenge, where people would try to swallow straight cinnamon, which yielded a few deaths.
Digestive Discomfort: Consuming pre-workout powder without the buffer of water may lead to digestive discomfort for some individuals. The concentrated nature of the ingredients can be harsh on the stomach.
Incomplete Dissolution: There’s a risk of incomplete dissolution of the powder when dry scooping, potentially leading to uneven absorption and diminishing the overall effectiveness of the pre-workout supplement.
Tooth Decay: When it comes to the pre-workout supplements, sometimes there may be artificial ingredients and acids that can wear down tooth enamel. When these ingredients hit your teeth directly, it can be a problem.
Supplement Wastage: Dry scooping is a lot like the cinnamon challenge. When the cinnamon challenge was popular, you would see videos of the participants gagging and coughing and really just sending cinnamon powder dust everywhere.

The Scientific Perspective

While the anecdotes surrounding dry scooping are plentiful, it’s crucial to examine the practice from a scientific standpoint.

Scientifically speaking, the bioavailability of nutrients refers to the proportion of a substance that enters the bloodstream when introduced into the body and becomes available for use or storage. Some argue that dry scooping enhances the bioavailability of pre-workout ingredients, leading to quicker and more potent effects.

Research on the effects of dry scooping is limited, and opinions among experts vary. Some argue that the rapid absorption might not significantly impact performance, while others suggest that the concentrated nature of dry scooping could lead to uneven nutrient distribution.

Understanding the scientific perspective adds a layer of complexity to the debate over the effectiveness of dry scooping.

Best Practices for Dry Scooping

For those new to dry scooping, it’s advisable to start with smaller-than-recommended serving sizes, don’t just take a full blown scoop right off the bat. This approach allows individuals to assess their tolerance and reduce the risk of digestive discomfort and difficulty swallowing the powder.

While dry scooping eliminates the need for water during consumption to mix the supplement, maintaining adequate hydration remains crucial, especially when it comes to chasing down the supplement and swallowing it. You cannot just consume a dry powder without anything else, you need to be hydrating right after to help get that powder down. Proper hydration before, during, and after workouts is essential for optimal performance and overall well-being.

Listen to Your Body

Individual responses to dry scooping can vary, meaning for some people it could cause some nasty effects and for others it may work perfectly fine. It is crucial to pay attention to how the body reacts and be willing to adjust the approach based on personal comfort and tolerance levels. If any discomfort arises, considering a return to traditional pre-workout methods might be a prudent choice.

Our Favorite Pre-Workout

Transparent Labs PreSeries BULK

Code GENIRON10 For 10% Off

Transparent Labs PreSeries BULK

Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.

Shop Transparent Labs

Stim Or No Stim	Stim
Calories	0
Carbs	0g
Sugar	0g
Number Of Servings	30
Flavors	Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take	Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.

When it comes to finding a good pre-workout, we recommend Transparent Labs BULK. You can’t go wrong with pre-workout supplements backed by science containing clinically effective dosages, all made into a great-tasting product. As said before, it is the most effective pre-workout for those looking to increase in size and muscle mass.

As far as the ingredients, BULK is packed with 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK can reduce fatigue and increase your energy making your workouts longer and more effective. Transparent Labs has a 100% label and there are no artificial additives, colorings, or preservatives to ruin this clean product.

When it comes to price, you can pick up Transparent Labs PreSeries BULK for $49.00. Which may be a bit expensive to dry scoop!

Use the promo code GENIRON10 for 10% off!

Read our full Transparent Labs PreSeries BULK review.

Conclusion

In conclusion, the practice of dry scooping pre-workout supplements has stirred a considerable amount of debate within the fitness community. While there are potential benefits such as quicker absorption and enhanced convenience, the risks of choking, digestive discomfort, and incomplete dissolution should not be overlooked. The scientific perspective adds complexity, with limited research and varying expert opinions.

Ultimately, whether dry scooping is “bad” depends on individual preferences, tolerance levels, and the ability to navigate the associated risks. As with any fitness practice, it’s advisable to approach dry scooping with caution, starting small and paying attention to how the body responds. Consulting with a healthcare professional or fitness expert before making significant changes to one’s pre-workout routine is always a prudent step. In the dynamic landscape of fitness trends, the debate over dry scooping continues, and only time and further research will unveil its true impact on workout performance and overall health.

Do you dry scoop your pre-workout? Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Milos Sarcev Leads Shannon Sharpe Through Intense Leg Day Workout

By

Greg Patuto

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December 19, 2023

Milos Sarcev led NFL legend Shannon Sharpe through an intense leg day workout. — Milos Sarcev/Shannon Sharpe Instagram

NFL legend Shannon Sharpe joined Milos Sarcev for an intense leg day workout.

NFL legend Shannon Sharpe is undoubtedly one of the all-time greats at the tight end position in the league. During his retirement, Sharpe has become a popular analyst on sports morning shows. Even at the age of 55, Shannon Sharpe continues to train hard in the gym as well. Recently he hit an insane leg day led by Milos Sarcev.

Milos Sarcev is a bodybuilding legend, who has give his two cents to Generation Iron several times on things like synthol, steroids, and other topics. Milos Sarcev has has been a prominent coach in the industry, guiding many legends such as Flex Wheeler, Dennis Wolf, and Ben Pakulski.

Sharpe played 14 years in the NFL and revitalized the position a bit. He was a true pass catcher ranking first all-time in catches (815), receiving yards (10,060), and receiving touchdowns (62) at the time of his retirement. All records have since been broken but Sharpe’s impact on the game remains clear. He is also a three-time Super Bowl champion having won back-to-back titles with the Denver Broncos in 1997 and 1998 and Baltimore Ravens in 2000.

Sarcev continues to spread on all things bodybuilding while training some of the biggest names in the sport.

“We did LEGS and Shannon did absolutely phenomenal 🙌🏻…survived every possible challenge I put him through. He said – he didn’t train legs this hard for over a decade and you know what that means – he won’t be smiling much this weekend 🤗😬😜”

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A post shared by Milos Sarcev (@milossarcev)

Shannon Sharpe Trains Legs With Milos Sarcev

Milos Sarcev and Shannon Sharpe teamed up at the Kilo Club in Las Vegas for this intense workout session. It looks as though the workout took place at the end of November but Sharpe took to Instagram to share a post on Monday.

“I joined the CRAZED @milossarcev for a Leg Day at the gym… Safe to say I won’t be standing on business OR standing at all for the next couple days! 😮‍💨”

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A post shared by Shannon Sharpe (@shannonsharpe84)

Shannon Sharpe keeps himself on a very strict diet and workout plan. He believes that this is a lifestyle rather than a normal diet. The results are there as he continues to look like he could play in the NFL today. Milos Sarcev did not go easy on Sharpe during this workout and it showed in the videos.

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

6 Best Gyms in The World You Need To Train In Before You Die

By

Dylan Wolf

-

December 19, 2023

Our List Of The Best Gyms in the World

You might have read one of those “Best Hotels in the World” or a “Places to Eat at Before You Die” articles, but have you ever looked at a “Best Gyms in the World” article? Many gyms are like landmarks for fitness freaks, they are essentially holy places for the serious bodybuilders. It is the dreams of many to train where the greats like Ronnie Coleman or Arnold Schwarzenegger trained, lifting the weights they once lifted. Bodybuilders can be like kids on a playground when they enter a different gym for the first time, exploring all of the new equipment like the unique dumbbells and barbells with perfect grip. But what are these gyms?

Lucky for you, we have gone ahead and ranked the best gyms in the world based on feedback from our experts like Victor Martinez, Kai Greene, the available equipment, ambiance, training environment, facilities, as well as their historic impact. Don’t expect Planet Fitness to be on the list. In this post, we detail the best gyms in the world to train before you die. We can guarantee the gyms on this list are and you might get goosebumps stepping into them.

Gold’s Gym, Venice, California

First on the list, Gold’s Gym in Venice beach is arguably the most iconic gym in all of bodybuilding history. The bests in the business are known to train at Gold’s Gym, Venice CA, many of them have Mr. Olympia titles under their belts. Some of the Golden Era greats like Arnold Schwarzenegger, Franco Columbo, Tom Platz, etc. all trained at this gym back in the day, and still to this day there are plenty of modern icons like Mike O’Hearn still pumping iron inside those walls.

Gold’s Gym was originally founded in 1965 by Joe Gold and has since changed hands several times. Gold’s Gym has since transformed into a global brand and is present in many states almost every fitness frenzy country. They also have a line of fitness equipment like weightlifting belts, blender bottles, resistance bands, and so on.

Due to some of the biggest names in the fitness industry who have, and those who still enjoy working out at Gold’s Gym, Venice, this facility is also referred to as “the Mecca” of bodybuilding. The gym has no music or air conditioning and is cooled by the sea breeze.

Bev Francis’ Powerhouse Gym, Syosset, NY

Bev Francis’ Powerhouse Gym is also known as The East Coast Mecca. The gym is owned by Bev Francis, who is the first woman ever to bench 300lbs. The Powerhouse Gym is frequented by all-time greats like Jay Cutler, Kai Greene, Phil Heath and even some of the younger guys like Sadik Hadzovic, etc.

Just the walk into Bev Francis’ Powerhouse gym alone is enough to make you lift more. It is brimming with gym equipment and has separate areas for boxing, kickboxing and submission fighting. The Powerhouse gym has been labeled as a go-to place for residents or even people just visiting NYC.

Iron Addicts

Iron Addicts gym is where old school meets new school in an intense, hardcore setting for those looking to get a serious pump. The California based gym is owned by the great C.T. Fletcher and is exactly what you would expect coming from such a hardcore guy.

C.T. Fletcher is a 6X World Champion and he coined the phrase “Iron Addict,” after having open heart surgery and being told he could never lift weights again. This only motivated him to get back into the gym so he could prove all of the “professionals” wrong, and show them that there is no such thing as impossible.

Well, he did just that, and opened up one of the most intense gyms in the country. Decorated with graphics of insanely muscular figures and outfitted with a great mix of old school and new school gym equipment, Iron Addicts had to make the list. It is a place to go when you want to pump some serious iron.

Metroflex Gym, Arlington, Taxes

Metroflex Gym, Texas is probably the most hardcore gym on the face of this planet, and for good reason. Metroflex gym is the home to Mr. Olympia titans like Ronnie Coleman, Branch Warren and Johnnie Jackson, and it still has all of the same equipment as it did when these beasts once trained there. That’s right, the owner has kept it the same since he opened it, the dumbbells, the squat racks, the barbells, they are all pretty much original.

Brian Dobson started the gym in 1987 due to a lack of hardcore gyms and the restrictions the commercial gyms imposed on its members. Metroflex gym has earned a name for itself when it comes to intensity and the training footage shot in this gym should not come with an “E” rating.

Atilis Gym Wildwood

Last but certainly not least is another East Coast gym, and that is Atilis Gym Wildwood, also known as the “Jersey Shore Mecca”. There are a few Atilis Gym locations throughout the State of New Jersey, but Wildwood is the one that takes the cake. It is one you absolutely have to visit when you are around the Jersey Shore.

Founded in 1974 and nestled in the southernmost part of Jersey you can go to, Atilis Gym Wildwood has seen some big names train within its walls. Many top pros used to move some weight in there, such as Tom Platz and Rich Gaspari. Modern influencers such as David Laid and Dylan McKenna also used to go to Atilis gym as their main stomping grounds.

The gym is filled with many pictures of bodybuilders from throughout the ages, a lot of them being signed, and as far as the equipment, there is a wide variety of equipment; much of which cannot be found elsewhere. It is a unique place, and one that you absolutely have to stop by when you are in the area looking to get a good lift in.

Generation Iron Training Facility: Dubai

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Generation Iron has a few gyms, one in New York and one in Dubai, and the Generation Iron Training Facility in Dubai is definitely worthy of being on the list of the best gyms in the world that you need to train in before you die! It is packed with free weight areas, which are often popular among serious weightlifters and bodybuilders, but can also be used by individuals of all fitness levels for various types of workouts. Not to mention, those pieces of equipment are top of the line. Generation Iron Training Facility also gives you the option to train in an outdoor area.

You also have the option for flexible membership plans, and picking from some specialized coaches to reach your goals.

Hunt For Hardcore

If you like these listing for the best gyms in the world, check out more of the “Hunt for Hardcore” series on the Generation Iron YouTube channel. Rich Gaspari travels to gyms all over the place, looking for some of the most intense and gritty places to train and make some serious gains.

Some of the listings from here even made it into the episodes, so check out the rest here:

Best Gyms in the World Wrap Up

Overall, gyms are just as much of a travel destination as hotels, restaurants, or landmarks. There is a lot of history in many gyms across the U.S., and you are missing out if you pass by some of these places without stopping by. These are some of the best gyms in the world.

Have you worked out at one of these gyms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Phil Heath Profile & Stats

By

Dylan Wolf

-

December 19, 2023

A full breakdown of “The Gift”

Phil Heath is one of the best known bodybuilders of all time. Tied with the “Austrian Oak”, Arnold Schwarzenegger, Phil Heath is also a 7x Mr. Olympia champion, there is no doubt he has made a name for himself. Even now that he is retired, Heath still maintains a physique worthy of the stage and there is a lot that goes into that.

Below is a fully breakdown of Phil Heath’s diet and training regimens.

Full Name: Phil Heath
Weight	Height	Date Of Birth
245-255 lbs lbs.	5’9’’	12/18/1979
Division	Era	Nationality
Men’s Open	2000, 2010	American

Phil Heath Biography

Image courtesy of Instagram

Phil Heath is an IFBB-certified pro bodybuilder and one of the most well known Mr. Olympia winners of all time, thanks to his reign as the champ as well as his famed bodybuilding rivalry with Kai Greene. Phil was painted as a “villain” type of character throughout his competitive reign, as many disliked his cocky attitude and thought it was a bad look for the sport, but he embraced this and it suited him well. Phil also had genetics that seemed to be almost perfect for bodybuilding, with muscle insertions and symmetry that was simply unmatched. However, bodybuilding was not always the career path of choice.

Born and raised in Seattle, WA, Phil Heath is a natural-born athlete who played basketball on his high school’s varsity team. After earning a prestigious athletic scholarship to the University of Denver, Heath double-majored in Information Technology and Business Administration while playing point guard for the Pioneers. He credits his time spent playing Division 1-A Men’s basketball with shaping his identity and approach to bodybuilding. It was also during this time that he earned his nickname “The Gift,” referring to his innate talent for all things sports and athletics, not to mention even as a college athlete, Phil’s genetics for bodybuilding showed through, with his capped shoulders and massive arms showing every time he had the jersey on.

After graduating college in 2002, Heath was inspired to push his athleticism to even greater heights. He was immediately attracted to the intensity and competitiveness of professional bodybuilding and began pursuing a career as a professional in late 2002. He won his first NPC title in 2003 and began competing as an IFBB professional the year of 2005. In order to further refine his craft he joined a hardcore gym in 2003 where he trained under former Mr. Olympia, Jay Cutler and succeeding in increasing his mass to 215 lbs with only 6% body fat.

Image courtesy of Instagram

Phil Heath has won 7 Mr. Olympia titles overall and he had hoped to break the current record set by Ronnie Coleman and Lee Haney. These hopes were slightly derailed when he lost the 2018 Mr. Olympia to the late Shawn Rhoden. The following year Phil took off and did not compete, and the same went for 2019. There were conflicting rumors claiming he would compete in 2020, but he would perhaps compete in Dwayne “The Rock” Johnson’s Athleticon event. Ultimately, we did get a glimpse of Phil back on the Olympia stage in 2020, but we have not seen Phil back on the professional bodybuilding stage since then, though there have been plenty of rumors of his return.

Seemingly having fun hyping up the fans, Phil Heath and Kai Greene both hinted that they would perhaps battle again on stage in some capacity in 2021. Though that seemed to fall through, as neither of them had stepped on stage. Phil even stated himself that maybe if the Olympia was brought back to a one-day event, perhaps he would step back on stage.

Competition History

Phil Heath has quite the extensive competition history, so let’s take a look.

2003

2003 Northern Colorado State, Novice – Light-Heavyweight 1st place and overall
2003 NPC Colorado State – Light-Heavyweight 1st place

2004

2004 NPC Colorado State, Heavyweight – 1st place and Overall

2005

2005 NPC Junior Nationals, Heavyweight – 1st place and Overall
2005 NPC USA Championships, Heavyweight – 1st place and Overall

2006

2006 Colorado Pro Championships – 1st place
2006 New York Pro Championship – 1st place

2007

2007 Arnold Classic – 5th place

2008

2008 IFBB Iron Man – 1st
2008 Arnold Classic – 2nd place
2008 Mr. Olympia – 3rd place

2009

2009 Mr. Olympia – 5th place

2010

2010 Arnold Classic – 2nd place
2010 Mr. Olympia – 2nd place

2011

2011 Mr. Olympia – 1st place
2011 Sheru Classic – 1st place

2012

2012 Mr. Olympia – 1st place
2012 Sheru Classic – 1st place

2013

2013 Mr. Olympia – 1st place
2013 Arnold Classic Europe – 1st place

2014

2014 Mr. Olympia – 1st place

2015

2015 Mr. Olympia – 1st place

2016

2016 Mr. Olympia – 1st place

2017

2017 Mr. Olympia – 1st place

2018

2018 Mr. Olympia – 2nd place

2020

2020 Mr. Olympia – 3rd place

Training

Now for the fun stuff, Phil Heath’s training regimen. You do not get to look like that by training without the utmost intensity, and that is exactly what Phil does. He utilizes high volume sets, typically in the 10-12 rep range, but he is pushing some heavy weight, with his last rep almost hitting muscular failure.

Let’s look at his workouts.

Monday – Legs For Days

Exercise	Sets	Reps
Stiff Legged Deadlifts	3	10
Lying Leg Curls	3	10
Seated Leg Curls	3	12
Standing Calf Raises	3	12
Leg Press	3	8
Seated Calf Raises	3	12
Leg Extensions	3	10
Front Squats	3	8
Hack Squats	3	8

Tuesday – Chest & Triceps For Serious Pushing Strength

Exercise	Sets	Reps
Dumbbell Incline Press	3	10
Dumbbell Incline Fly	3	10
Hammer Strength Bench Press	3	8
Pec Decks	3	12
Triceps Pushdowns	3	10
Close-Grip Bench Press	3	10
Lying Triceps Extensions	3	12

Wednesday – REST

Thursday – Back & Biceps For Pulling Power

Exercise	Sets	Reps
Wide-Grip Pull-Ups	3	10-12
Power-Grip Chin-Ups	3	10-12
T-Bar Rows	3	10
Bent Over Rows	3	8
One-Arm Dumbbell Rows	3	12
Straight Arm Pulldowns	3	10
Standing EZ-Bar Curls	3	10
Hammer Curls	3	10
Concentration Curls	3	10
Preacher Curls	3	8

Friday – Shoulders & Traps For Added Physique Gains

Exercise	Sets	Reps
Military Press	3	10
Front Raises	3	10
Side Raises	3	10
Shrugs	3	15
Barbell Shrugs	3	12

The Diet of Phil Heath

When it comes to packing on muscle mass, dropping body fat and getting ripped, or whatever you are aiming to do, diet is just as important as the actual lifting itself is. Diet aids in the recovery process, and it essentially what forces the muscles to grow back bigger and stronger. Typically, the diet will be different for an “off-season” vs. contest prep.

Let’s take a look at Phil’s off-season diet.

Phil Heath’s Off-Season Diet

Meal 1

12 oz. chicken
1 cup of egg whites
1 cup of cream of rice

Meal 2

12 oz. 94% ground beef
2 cups of white rice

Meal 3

12 oz. beef tenderloin
8 oz. whole-wheat pasta

Meal 4

Pre-Workout supplement
Post-Workout protein shake

Meal 5

6-8 oz. beef tenderloin
10 oz. white potato

Meal 6

12 oz. chicken
1 cup of spinach

Meal 7

12 oz. of 94% ground beef
1 cup of broccoli

Meal 8

2 tbsp. of almond butter
Whey protein isolate

Now, when prepping for a bodybuilding show, typically the protein intake is left high, if not increased, but carbs are dropped lower and lower each week.

Phil Heath Wrap Up

Image courtesy of Instagram

Overall, Phil Heath is “The Gift”. From his athletic abilities in college, to his perfect bodybuilding genetics and hard working mindset that have enabled him to become who he is. While we have not seen him on stage in a few years, the name “Phil Heath” is one that will forever live in infamy in the fitness world.

Do you think Phil Heath will return to bodybuilding? Would you want Phil Heath to return to the stage?

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

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Jay Cutler Shares Keys To Getting A Better Pump In The Gym: “I Always Judged My Success By How Much I Felt The Pump”

By

Greg Patuto

-

December 18, 2023

Jay Cutler shared his keys to gaining the best pump. — Jay Cutler Instagram

Jay Cutler shared his major factors to getting the best pump in the gym.

Jay Cutler is no stranger to hard work in the gym. The bodybuilding legend put together one of the best physiques of all-time and emphasized the important of getting the best pump possible in the gym. In this post, we will detail Jay Cutler’s three major keys to getting the best pump when working out.

Cutler enjoyed a career on stage that saw him win four Olympia titles. He defeated Ronnie Coleman in 2006, ending his streak of eight consecutive titles. Cutler and Coleman had one of the great all-time rivalries on stage during the prime of their careers. Cutler ended up winning his first title and this began a string of four in five years.

“It’s all about the pump. I always judged my success in the gym by how much I felt that pump when I left the gym.”

Cutler continues to workout at a high level in retirement and recently completed his “Fit-for-50” challenge and physique transformation. He has kept fans updated during his transformation and continues to share his overall knowledge with the next generation of fitness lovers.

Jay Cutler’s Three Keys To The Best Pump

Jay Cutler took to Instagram to explain the best ways to gain a pump in the gym. First, he explained the important of hydration, whether it is water or other products.

Hydration
Meal Planning
Repetition

“The most important thing is hydration, number one. You have to drink a lot of water. You can use hydration products. We have a lot of pump products, which are great.”

View this post on Instagram

A post shared by Cutler Nutrition (@cutlernutrition)

Jay Cutler continued to explain the important of food intake. While many athletes have made sure to create a solid diet plan, Cutler believes that the timing of these meals matters.

“Secondly, your food intake. Your best pumps are going to come eating four meals a day before working out. Sometimes, when you only have one meal in the morning, you hit the gym and the pumps aren’t going to be as much because you’re obviously going to be way more hydrated, more food. Your carbohydrates are your key because that’s going to give you muscle glycogen, which is going to give you a better pump.”

Finally, Jay Cutler talked about adding more repetitions to sets:

“Repetitions. We train with 8+ repetitions on most of our sets. I’m usually around 12 reps. That was the most beneficial. You want to take a break of 45 to 60 seconds is what you should, between each set you perform. The rest time can’t be too long. It’s all about repetitions.”

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

Ronnie Coleman And Phil Heath Join Forces For Big Pull Day Workout

By

Greg Patuto

-

December 18, 2023

Ronnie Coleman and Phil Heath got together for an epic pull day workout. — Ronnie Coleman YouTube

Ronnie Coleman and Phil Heath hit the gym together for the first time for a pull day workout.

Two legends, Ronnie Coleman and Phil Heath have combined to win an insane 15 Olympia titles during their illustrious career. Although retired, these two legends continue to train hard in the gym. In this post, we will detail 7x Mr. Olympia Phil Heath and 8x Mr. Olympia champion pull day workout.

During his career, Coleman totaled eight Olympia wins, which is tied for the most all-time with Lee Haney. He built a physique that was insanely muscular with great conditioning. The Men’s Open legend battled some other greats onstage, highlighted by his well known rivalry with Jay Cutler. Since retiring, Coleman has created a successful social media platform because of his combination of entertainment and interaction with fans.

Full Name: Ronnie Coleman (Men’s Open Bodybuilder)
Weight	Height	Date Of Birth
297 lbs	5’11″	5/13/1964
Division	Era	Nationality
Men’s Open	1990s, 2000s	American

Phil Heath totaled seven Olympia titles over the course of his career. Just like Ronnie and Jay, Phil Heath had an intense rivalry with Kai Greene. In 2020, he stepped on stage for the what seems to be the final time, but has been active in the gym ever since. During the 2020 show, Heath finished third and fans have been waiting for his return ever since.

Full Name: Phil Heath
Weight	Height	Date Of Birth
245-255 lbs lbs.	5’9’’	12/18/1979
Division	Era	Nationality
Men’s Open	2000, 2010	American

Despite keeping his physique in championship shape, Heath ruled out a return in 2023 back in May. This does not mean that it is off the table for 2024. Heath has provided many updates showing off his progress to this point.

“They I was sitting next to in a programing class happened to have your picture on his laptop screen. When I first saw you, it was 2002-2003. By luck, I happened to see you and wondered ‘how do you get like that?'”

Phil Heath shared how he first saw Ronnie Coleman and it motivated him to get started in bodybuilding. Now, the two trained hard in the gym together in retirement.

View this post on Instagram

A post shared by Ronnie Coleman (@ronniecoleman8)

Ronnie Coleman & Phil Heath Pull Day Workout

This workout took place during the 2023 Olympia weekend, which was a huge event that we saw a lot of stunning competitors. Ronnie Coleman recently shared the workout on his YouTube account.

The Workout

Converging Lat Pulldown

The first workout of the day was a variation of a lat pulldown. This workout got the back and lats engaged for an intense session before moving on.

“Lightweight, baby. Getting ready for that comeback,” Coleman said.

“They sure want it. I think they want it more after last night,” Heath responded.

Medium Neutral Grip Lat Pulldown

The second variation of a lat pulldown took place on the Panatta pulldown machine. This would be the final vertical pull before advancing to rows and some biceps. Ronnie Coleman discussed the pain he felt toward the end of his career, specifically during the 2007 Olympia.

“It was rough. I remember it like it was yesterday…It was not easy. It made the pain that much worse, when there’s no water in you. As soon as I posed, did my comparisons, I would sit down. I did not care, on stage. Behind it.”

View this post on Instagram

A post shared by Ronnie Coleman (@ronniecoleman8)

Seated Rows

Now that the lats were fired up, the duo wanted to work to add size and thickness to the back. The exact number of sets and reps was not shared but it looks as though they hit multiple using a plate-loaded machine.

Machine Biceps Curls

The final two exercises of the session were biceps and it began with machine bicep curls. This machine had an EZ bar attachment, allowing Coleman and Heath to perform the exercise at a precise angle.

Dumbbell Concentration Curls

The final exercise of the day was concentration curls using dumbbells. The duo completed multiple sets of this exercise, focusing on muscle contraction and overall form.

Check out the workout below:

Wrap Up

Overall, Phil Heath and Ronnie Coleman together is something that bodybuilding fans have been waiting to see for a long time! They are legends of the sport, and despite being long retired, still maintain great physiques.

Do you think Phil Heath will make a comeback?

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

Jay Cutler’s Workout to Sculpt Chest & Calves at 50

By

Terry Ramos

-

December 18, 2023

Jay Cutler doesn’t struggle with ego-lifting as much now that he’s 50.

Jay Cutler triumphed in two of the most prestigious bodybuilding contests: The Arnold Classic and Mr. Olympia. In 2006, he ended Ronnie Coleman’s undefeated streak and secured the Mr. Olympia title thrice. Notably, he staged a remarkable comeback after defeating Dexter Jackson in 2008. So, it’s only natural to want to examine his workouts to accomplish such feats, so we’ll look at Jay Cutler’s recent chest and calves workout he uploaded to YouTube.

Full Name: Jason Isaac Cutler (Jay Cutler)
Weight	Height	Date of Birth
265-275 lbs	5’9”	08/03/1973
Division	Era	Nationality
Men’s Open	1990s-2010s	American

After retiring without significant injuries or health issues, Cutler keeps an impeccable, admirable physique. Cutler just rounded up a Fit for 50 challenge where he successfully transformed his physique for his 50th birthday. He aims to maintain his physique during this next chapter of his life. After a trip to some Scandinavian countries, he returned to Las Vegas, where he did the chest and calves workout below.

Jay Cutler’s Chest & Calves Workout

View this post on Instagram

A post shared by Jay Cutler (@jaycutler)

Jay Cutler starts his chest and calves workout by making a pre-workout drink. As part of the ingredients, he adds creatine and talks about the importance of creatine when training. This study supports that and shows that athletes who used creatine showed maximal muscle strength and less muscle damage during exercise (1).

Cutler also explains in this video that he’s at this gym for a change to his routine. He’ll be doing the same scaled-back exercises he does but using different machines. This is a great way to break a training monotony and break out of a plateau. Here’s a complete list of the exercises that Jay Cutler does.

Exercises	Sets	Reps
Incline Chest Press	3	12-15
Iso-Lateral Incline Chest Press	3	12-15
Incline Chest Flye	3	12-15
Vertical Chest Press	3	12-15
Dumbbell Pullover	3	12-15
Toe Press	2	12-15
Seated Calf Raise	2	12-15

Before doing most of his sets, Jay Cutler does a warm-up set to get his juices flowing. He also states that he’s going by how he feels regarding the number of reps he does. That said, his 12-15 rep range falls well within the range that studies show induces muscle hypertrophy (2).

Incline Chest Press

Jay Cutler starts his training by doing the incline chest press on a machine. He states that although he could lift heavier, he’ll stick to lower weights because he’s in maintenance mode, so he doesn’t have extra energy reserves higher calories would provide. Cutler starts with warm up sets before doing three working sets of this routine.

The incline chest press is an exercise that builds your upper pecs, triceps, and delts. Depending on the angle of the incline, you could work your shoulders more (15-30 degrees). This exercise also recruits back muscles like your lats for stabilization.

Iso-Lateral Incline Chest Press

Next, Jay Cutler does another chest press, but this time on the Iso-lateral plate-loaded machine. While others use this machine for its unilateral training benefits, Cutler states he’s not after that. He prefers the contraction the machine offers, which is similar to using dumbbells for him.

While using this machine, Jay Cutler shares that he’s not a fan of ego lifting. He admits that sometimes his ego jumps ahead of him, but he’s a bit more cautious now that he’s 50.

“I’m trying not to be an ego lifter. You know I always complain about the ego lifters. One thing I always said is to leave your ego at the door. And some days, I feel stronger than others. So I’m not going to lie like the ego does jump ahead of me a little bit, but not at 50; you couldn’t care less.”

Machine Incline Chest Fly

The machine incline chest fly is Jay Cutler’s first isolation exercise for this video. He uses a starting weight of 325 lbs and states that stretching the chest fibers out is good. Cutler also says that this routine opens the chest up.

Incline chest flyes work on the clavicular head of your pectoralis muscles, your upper pecs. However, the selling point of this routine is the wide range of motion, which, as Cutler points out, opens up your chest and recruits the muscle fibers there.

Vertical Chest Press

The vertical chest press was Jay Cutler’s final pressing movement for the day. He did a couple of sets and says it’s like being in a machine. Cutler also talks about gym etiquette and being courteous enough to return your plates after using a machine.

The vertical chest press is the horizontal version of the bench press. This exercise uses a limited range of motion to target the sternal head of your pecs. It also works on your anterior delts and triceps.

Dumbbell Pullover

Jay Cutler did some dumbbell pullovers to wrap up his chest training. He points out that using a firm grip on the dumbbells when doing them keeps the focus on your back. So, he adopts a light diamond grip to keep the focus on his chest. Cutler also does some light presses with the dumbbell while doing this exercise.

The dumbbell pullover is an isolation exercise that majorly focuses on your pecs. However, it recruits your lats, triceps, delts, and core.

Toe Press

Jay Cutler did a toe press on the leg press machine to start his calf workout. He explains that he usually begins with donkey calf raises, but only a few gyms have the equipment. Cutler also states that he doesn’t start the training today with calves because they’re no longer his priority.

The toe press is an excellent exercise for your lower legs. It works all your calves, including the gastrocnemius and soleus muscles. Doing this movement with your toes turned in will strengthen your outer calves, while turning your toes out works on your inner calves.

Seated Calf Raise

Jay Cutler did some seated calf raises to wrap up his training for the day. He states that he doesn’t believe this movement focuses on the outer calves, as it can be hard to isolate muscles like that. Cutler also points out that he recommends using the cable machine for those who want to learn muscle control.

“Cable work can be very beneficial for people for muscle control. Yeah I think anyone that wants to isolate can concentrate and learn how to squeeze the muscle by doing cable movements.”

You can watch Jay Cutler’s entire chest and calves workout below:

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

References

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
Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men. Journal of strength and conditioning research, 29(10), 2954–2963. https://doi.org/10.1519/JSC.0000000000000958

Do Testosterone Boosters Work?

By

Dylan Wolf

-

December 18, 2023

most dangerous ingredients in fat burners

Increasing your testosterone? Or wasting money?

Testosterone is a key hormone when it comes to regulating things like building muscle mass, your sex drive, bone density, and body fat levels. As testosterone naturally decreases with age or other existential factors, people will turn to things like testosterone replacement therapy (TRT). However, TRT may not be an option for everyone, and then they must look to over the counter testosterone boosting supplements to help increase their levels. But, do testosterone boosters work?

Let’s take a look at testosterone boosters and really get into these supplements. Knowing what they are and what the benefits are, plus the ins and outs of what exactly a T booster can do, we can better set ourselves up to answer the question of if these testosterone boosting supplements actually work.

What is Testosterone?

To give an overview of the hormone itself, testosterone is a primary sex hormone that plays numerous important roles in the bodies of humans. In males, it is thought to regulate your libido (sex drive), improve bone mass, manage fat distribution, and increase/maintain muscle mass and strength. Testosterone is also thought to aid in the production of red blood cells and sperm.

Why Does Testosterone Decrease?

There are many factors that can affect a person’s testosterone levels, causing them to decrease. One thing that can cause a decline in testosterone levels is diet; if you are packing your body full of junk food then your levels of test will decrease. A cheat meal here and there is fine, but indulging in junk every day is less than ideal.

Another thing known to cause a decline in testosterone is lack of physical activity, meaning sitting around doing nothing all day can be detrimental to your test levels. Studies have shown that working out boosts testosterone levels naturally, especially hitting legs.

Stress also can decrease testosterone levels. Whether that is stress from work or your personal life, it will cause an increase in the cortisol hormone, which can inhibit the production of testosterone.

Finally, age is something that affects testosterone negatively. As you get older, your levels will naturally decline and you may notice a loss of muscle mass and strength, lower sex drive, amongst other things. This is normal, and nothing to be ashamed of, but do not think there is no way to combat those declining levels.

How to Boost Testosterone

There are multiple ways to boost testosterone levels. Modern medicine has advanced to the point where things like testosterone replacement therapy (TRT) are more openly spoken about and widely researched. However, maybe that is not the route you would like to go, or you may not be eligible for that option, as your levels typically have to fall below a certain range before you can be prescribed this option.

This is where over the counter testosterone boosters come into play. Testosterone boosters are typically found in the supplement aisle of any grocery store, pharmacy, supplement store, and so on. Many times they are packed full of herbs and vitamins, and they come in all shapes and sizes from all different brands, all for different prices; yet most testosterone boosters promise the same things. Although they promise the same effects, are these testosterone boosters effective?

Benefits Of Testosterone Boosters

The benefits of testosterone boosters are important to know for this lends to the question of if they work or not. By understanding what testosterone boosters can do for you, you get more of an idea of how these can better assist your T boosting needs.

Benefits of testosterone boosters include:

More muscle growth: Testosterone can aid in protein synthesis which allows for more muscle growth and subsequently an increase in strength gains.
Potential fat loss: By balancing out T levels with those of estrogen, this may help shed some unwanted fat. Plus, when paired with increased muscle and strength, this can change your body composition.
Increased sex drive: Can increase libido and overall sexual function for an increase in your sex drive.
Better cognitive function and energy: With more energy, you start to feel more alert, have less brain fog, and can even have a better mood.

So, how do you know which testosterone boosters work, or if they work at all?

So, do Testosterone Boosters Work?

The short answer is yes, testosterone boosters do work, but you need to watch out for ones that are filled with junk and not effective at all. The fitness industry is filled with junk supplements that make false promises and ensure unrealistic results, and that includes products that advertise as testosterone boosters. So, in order to find testosterone boosters that work, what should you look for?

Ingredients of Testosterone Boosters That Work

There are a few ingredients you should look for in a testosterone booster that works. So let’s take a look.

Ashwagandha

The first ingredient to look for in a testosterone booster is ashwagandha, which is rising in popularity due to many gym goers advertising their usage of this herb on social media. There are also more and more studies coming out in favor of it stating that it affects test levels positively. Ashwagandha is an adaptogenic herb and is an ingredient actually found in many over-the-counter testosterone boosters, as it has a long history of use for bringing hormonal balance to both the male and female body. Ashwagandha is one of the most researched herbs for helping to counter low testosterone.

Some studies have shown that the herb can possibly help to increase both testosterone and DHEA, which is a precursor to testosterone and estrogen. Fatigue and a low sex drive have also been shown to be helped by ashwagandha supplementation.

One study that tested infertile men has found that taking an ashwagandha extract for only three months (90 days) had increased testosterone levels and even sperm count by up to 167%.

Zinc

Zinc is an essential mineral and has shown positive effects on testosterone levels, so you would want this in a testosterone booster that works. To put it simply, Zinc is involved in the production of testosterone, and a deficiency can be a cause for, or contribute to low test levels.

If you are eating the correct foods, you actually can get good amounts of Zinc from your diet. However it is always good to supplement with it as well to ensure that you are getting a proper amount.

Vitamin D3

Vitamin D is an ingredient you will see included in a lot of testosterone boosters, for good reason. This vitamin has been associated with testosterone levels, and if you are not getting enough of it you may be deficient in testosterone. For that reason, people will supplement the nutrient to increase test levels. However, this has only shown benefits in individuals that had a vitamin D deficiency. The recommended dose of Vitamin D is no more than 4,000IUs a day.

One other way to get more of this nutrient other than supplementing it is to sit out in the sunlight and catch some rays!

Which Testosterone Booster Do We Like?

Well, in terms of a testosterone booster that works and we stand by, that would have to be Transparent Labs Vitality.

Transparent Labs Vitality

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Transparent Labs StrengthSeries Vitality

Transparent Labs Vitality is an innovative 3-in-1 natural test booster and hormone optimizing supplement. A powerful formula matched by amazing ingredients, this is perfect for overall vitality.

Shop Transparent Labs

Transparent Labs Vitality is an innovative 3-in-1 natural hormone optimizing supplement that can work wonders for your overall health and performance goals. This supplement works to naturally boost your testosterone levels while controlling estrogen and cortisol production so those suffering from low testosterone never have to worry. Vitality boasts a powerful formula packed with amazing ingredients, this supplement sets the foundation for lean muscle gains, fat burning, strength, libido, confidence, and overall vitality to ensure your workouts, activities, and lifestyle are all enhanced. With no artificial sweeteners, coloring, or preservatives, you know Vitality is clean with proven and effective ingredients.

Servings Per Container	30
Serving Size	2 Capsules
Best Way To Take	Take two capsules daily with water.

Ingredients

Zinc: Supports fertility and testosterone production in adult males (1). Can increase sperm and overall testosterone levels.

Organic Ashwagandha Extract: A versatile adaptogenic herb, ashwagandha promotes healthy levels and mitigates stress-induced cortisol secretion (2).

Shilajit Extract: Can improve vitality and can increase total testosterone and free testosterone levels.

Quercetin Dihydrate: A vital micronutrient, this can serve as an antioxidant to important body systems. Protects the Leydig cells by preserving testosterone levels and fertility (3).

DIM (Diindolylmethane): Regulates estrogen metabolism and plays an important role in gene expression in men and women. Can also affect muscle growth, libido, recovery, and mood.

LJ100 (Standardized Eurycoma longifolia extract): Can increase the ratio of testosterone to cortisol and show improvements to lean body mass, strength, and muscle size (4).

Bioperine (Black Pepper Extract): Enhances bioavailability so nutrients are absorbed more efficiently in the body.

Boron: Can boost free testosterone and reduce estrogen and plays an important role throughout the body in numerous ways.

Check out our review for Transparent Labs Vitality here!

Wrap Up

So, do testosterone boosters work? The simple answer is yes, they do. However, you need to pay attention to what goes into these supplements, because sometimes the labels can be misleading or just flat out wrong. There are certain ingredients to look out for, and one product we know that has them is Centrapeak.

So, will you be working to increase your test levels?

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

References

McCullough, A. (2015). Alternatives to testosterone replacement: Testosterone Restoration. Asian journal of andrology. Retrieved April 19, 2023, from (Source)

MediLexicon International. (n.d.). The best testosterone supplements and some natural boosters. Medical News Today. Retrieved April 19, 2023, from (Source)