Joe Rogan spoke on Sam Sulek and his rise in bodybuilding.
Sam Sulekis a young bodybuilder that has gained plenty of attention recently for his insane size. The 21-year-old has a massive following on social media where he shows off his workouts and physique updates. Recently, Joe Roganchimed in on Sulek and his weight gain in recent years.
Rogan, famous UFC commentator and podcast host, has created one of the most listened to shows in the world. On The Joe Rogan Experience, he is able to discuss many topics and this includes fitness. He has discussed bodybuilding and steroids in the past on many occasions and it came up once again when he watched a video of Sulek on social media.
“You can hear the steroids in his voice…You don’t do that with oatmeal. No, you need some help.”
Many had criticized Rogan’s comments, as it has been said that Joe Rogan is one to use hormone replacement, so many fans say he had no right to comment on Sam Sulek’s potential usage of anabolics. However, we would like to note that hormone replacement therapies, such as testosterone replacement, are prescribed and closely monitored by the doctor.
Rogan is not the only influential voice to speak on Sam Sulek. Five-time Classic Physique champion Chris Bumstead recently discussed the up-and-comer with Urs Kalecinski. Bumstead claimed that Sulek has “taken over the world” at a young age, that is quite the compliment.
Image courtesy of YouTube (@sam_sulek)
Joe Rogan Talks Sam Sulek
Of course, steroids have been present in the sport of bodybuilding for many years and Rogan has been one to discuss the health issues. He is also known for calling out those who claim to be natural, such as Liver King. Rogan was onto Liver King’s steroid use before emails were leaked by Derek from More Plates More Dates, the popular Youtube channel that discusses anabolic topics.
Rogan was shocked by Sulek’s weight gain over the last four years. Since 2019, Sulek has gained upwards of 55 pounds in pretty much just muscle mass.
“So, he’s like 183 pounds in 2019. That’s crazy. That’s so much weight.”
There have been many to accuse Sulek of steroid use, such as Greg Doucette and other fitness voices. There is concern for this due to the fact that Sulek is young but nothing has been confirmed or denied just yet, so we cannot officially comment on anything. What we do know is that Sulek has gained over four million followers on social media and rising, inspiring thousands of younger individuals to join the gym and get in shape.
Who won the battle of the World’s Strongest Nations, Team USA or Team UK?
The 2023 World’s Strongest Nation team event featured strongmen and strongwomen from the United States and the United Kingdom. Both Team USA and Team UK featured some of the strongest humans to walk the Earth. Team captains Martins Licis for the USA and Eddie Hall for the UK led their squads throughout the event and battled toe to toe for top honors.
The event took place on November 18, 2023, at the M&S Bank Arena in Liverpool, England. The competition featured seven events — Team Power Stairs, Tug-of-War, Wrecking Ball Hold, Head-to-Head Circus Dumbbell, Head-to-Head Axle Deadlift, Team Farmer’s Carry, and Team Sandbag Steeplechase.
When it was all said and done it would be Martins Licis and Team USA that would secure victory over Eddie Hall and Team UK. Below is the roster list for both nation’s team representatives.
Below is a blow-by-blow of each event at the show. The competition was neck and neck, but Team USA was able to push through for a victory over their UK rivals.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Chris Cormier believes that Neckzilla Mosquera has bigger legs than Big Ramy.
Rubiel Mosquera, who has become known as Neckzilla, turned plenty of heads during his IFBB pro debut recently. Now, he is even drawing comparisons to a former two-time Mr. Olympia champion. During a recent conversation on The Menace Podcast, Chris Cormiercompared the size of Mosquera’s lower half to Big Ramy.
Neckzilla made the jump from the IFBB Elite Pro League to the NPC, like many have in order to earn a Pro Card. This happened at the Prague Pro Amateur. Less than one day later, Mosquera returned to the stage and finished third during the Men’s Open competition in Prague. He went toe-to-toe with Samson Dauda and Michal Krizo on stage and finished third during the show.
After his performance, Neckzilla impressed many and this includes Chris Cormier.
“He’s a f*cking sight.”
Cormier doubled down and compared his legs and quads to that of Big Ramy at his peak.
Rubiel Mosquera Instagram
Chris Cormier Talks Neckzilla & Big Ramy
During his peak, Big Ramy was a marvel with the overall size of his physique. This includes his massive legs, which helped him win two Olympia title. Chris Cormier believes that Neckzilla has all of the size in the lower half.
“I don’t think his legs are a third of an inch less than Ramy’s ever were. Listen, keep in mind, he doesn’t even have the separation in the quads yet. Put the separation in there, they are going to look twice as big.”
Big Ramy’s legs measured 35 inches and Cormier believes that Neckzilla will get there and is not far off just yet. This came during a talk with Milos Sarcev.
“I’d put my money on him more than anybody I know as far as that can make that type of difference. Legs are bigger than anybody’s I’ve ever seen in my life.”
“Bigger than Ramy’s? No, come on,” Sarcev responded.
Dennis James pointed out the overall size of Ramy’s legs and Cormier reponsded that they are “every bit of that.” He continued to discuss some weaknesses of Neckzilla.
“The delts need to be more developed, more bigger. I would like to see the serrates and the obliques more diced and developed. I’d like to see more. His back-double biceps is better but it’s still very brand new. It’s an unpushed. It hasn’t really been tampered with.”
Neckzilla Mosquera has a chance to be the next big thing in the IFBB and has already logged a top-three finish in his first show. Now, he will continue to work to gain an Olympia bid and appear on the biggest stage in 2024.
Randy Orton showed off his improved physique following an injury.
Randy Orton is one of the great WWE superstars of the last two decades and has meant a lot to the business. During Survivor Series: WarGames, Orton made his long-awaited debut following an injury and showed off his new-and-improved, jacked physique.
Orton has been out of action since May 2022 after undergoing back fusion surgery. There were rumors of Orton’s return during Survivor Series and it came to fruition when he joined Team Rhodes to help them defeat The Judgment Day in the Men’s WarGames Match. During his return, fans were amazed by the look of his shredded physique.
Orton made his debut in the WWE in 2002. He is the son of WWE Hall of Famer “Cowboy” Bob Orton, which means he grew up around the industry and it showed early on. Just two years into his career, Orton became the youngest WWE World Heavyweight Champion. Now, the future Hall of Fame superstar has totaled 14 World Heavyweight Title wins and has also won the Royal Rumble twice, along with many other accomplishments.
There were rumors that Orton would be forced to retire following his back injury but instead, he transformed his physique further and impressed by looking jacked in his return.
Triple H worked with Randy Orton during the early parts of his career. Already established as one of the all-time greats, Triple H was the head of what turned into a legendary group called “Evolution.” He led group featuring Ric Flair, Batista, and Orton.
During the post-show press conference following Survivor Series, Triple H comments on the return of Randy Orton.
“Just incredible. Randy is, if you were going to design a WWE Superstar, if you were going to build one from the ground up, you would build Randy Orton. I met Randy Orton when he was a kid, worked with him when he was a kid, gave him a lot of slack because he was a kid. For a long, long time and to see where he is now, to see that growth, so incredibly proud of him.”
Randy Orton remains one of the most popular WWE superstars to this day and is one of the major attractions of this generation. Orton seems to be healthy and has clearly been able to train to get his physique back in shape to return to the ring.
Hammer curls allow you to use heavier weights than standard dumbbell curls.
Are you looking to develop arms that are so massive they could burst through your sleeves? If that’s the case, incorporating hammer curls into your arm day routine is a must. The hammer curl is a bicep curl variation, explicitly targeting a unique section of your arm while enhancing its overall thickness and strength. This exercise can be done using dumbbells, resistance bands, kettlebells, or a cable machine.
However, despite how deceptively simple this exercise is, you need to use proper form to get its biceps-building gains. In this exercise guide, we look at the hammer curl in more detail, outline its benefits, and discuss the best way to add this exercise to your routine.
Muscles Worked
The hammer curl works on the biceps brachii, brachialis, and brachioradialis, which are your elbow flexors (1). While the regular biceps curl focuses more on the short head of the biceps, hammer curls target the long head. Many experts also believe that the neutral grip used for the hammer curl is the best way to build your brachialis.
How to do the Hammer Curl
Select a dumbbell set and stand with an upright torso.
Hold a dumbbell in each hand with a neutral grip (palms facing each other). This is your starting position.
Bend your elbows to bring the dumbbells up towards your shoulders. Ensure your arms align with your trunk and your elbows are pinned against your body.
Pause at the top for 2 seconds, then slowly lower your arms to return to the starting position and complete the rep.
Hammer Curl Tips
As we mentioned before, doing them in the correct form is the best way to get gains. Below are some tips that can further help you maximize this routine.
Hold the dumbbells at the top end rather than in the middle, which helps isolate your muscles more.
Keep your abs engaged throughout the movement, as this helps to prevent the attention of this exercise from shifting to your upper back.
Keep your elbows close to your sides and your shoulders back to avoid engaging your delts during this exercise.
The range of motion for this exercise is small, so ensure that you do it slowly and focus on your form to get the best out of it. Controlling the movement also puts the focus muscles under tension for longer, which leads to more muscle growth(2).
Try not to swing the weight or use momentum during your curl. If you find this still happening, you should reduce your weight.
Hammer Curl Benefits
This curl variation is a great way to strengthen and work on the overall girth of your arms. Below are the benefits of this exercise.
Greater Arm Muscle Mass
The grip positioning of this curl allows you to lift heavier. More weight leads to more muscle mass in the arms. This exercise also targets your brachioradialis, which adds mass to the forearms.
Better Grip Strength
Since this exercise activates the brachioradialis in your forearms, it leads to a more substantial grip strength with carryover to exercises like deadlifts.
Improved Arm Strength
It’s a full arm exercise that doesn’t only target the long head of your biceps. It also works the brachioradialis in your forearms. Thus, doing this simple movement can improve your entire arm strength.
More Mobility
It’s a functional routine that mimics daily movements and strengthens the muscles involved. It also leads to more mobility due to the pulling motion during this exercise. Carrying heavy boxes or picking up heavy things will become easier over time.
Better For Your Wrists
It puts less stress on your wrists than other curling exercises. This is because your wrists stay in a neutral position throughout the movement, emphasizing your forearms more than your wrist, which is better for those prone to wrist pain.
Hammer Curl Variations
Dumbbell hammer curls are effective but are not the only way you can do hammer curls to build your arms. Below are some other equally effective variations of this exercise.
Alternating Hammer Curl
Alternating hammer curls could be more accessible for those who find it hard to coordinate lifting both arms simultaneously. In addition, it can help strengthen and grow the weaker and smaller arms. With this routine, you lift one arm first and lower before lifting the other. Alternating hammer curls can also be done with dumbbells to target the same muscles.
Kettlebell Hammer Curl
Using a kettlebell for hammer curls is very effective. This is due to the kettlebell’s shape, which further improves your grip strength, as stabilizing is more challenging. While this variation may initially feel unnatural, constantly performing this exercise eliminates discomfort.
Cable Hammer Curl
The cable hammer curl is another advanced variation of the hammer curl. Using a cable machine for this exercise helps to keep constant tension on your muscles throughout the range of motion.
Preacher Hammer Curl
You do the preacher hammer curl using a preacher bench, putting your arms at an angle to target different areas of your biceps. In addition, the slope of the bench allows an increased range of motion for more biceps contraction.
Final Word
The hammer curl is one of the best exercises for building size and strength in your arms. When added to your arm day routine, it offers multiple advantages, such as less wrist pain and allowing you to curl heavier dumbbells than the standard dumbell curl that uses a supinated (palms facing up) grip. Hammer curls are a great alternative to traditional bicep curls and can help build the arm strength you need to do other compound exercises.
Stroyan, M., & Wilk, K. E. (1993). The functional anatomy of the elbow complex. The Journal of orthopaedic and sports physical therapy, 17(6), 279–288. https://doi.org/10.2519/jospt.1993.17.6.279
Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
Does Mutant’s new Kill Switch Burn fat more effectively?
When it comes to burning body fat, many times you will automatically assume that cardio and a caloric deficit are the only answers. While these two things are very important in the fat burning process, supplementation is there to take it a step further. The only issue is, the supplement market is very saturated, and there are a lot of fat burners to choose from. While this can be a good thing, it can also make the decision on which product to choose much more difficult. However, MUTANT has delivered a supplement that stands out and truly does the job, and that is KILL SWITCH.
Let’s break down what fat burners are, what to look for, and what makes KILL SWITCH stand out from the rest.
What are Fat Burners?
Many people look at fat burners as magic pills that will help you go from obese to shredded in a matter of a few months, but that is unfortunately not the case. There are no magic pills, not even steroids, that will just transform you without any effort, you still need to diet and focus on training, as fat burners are supplements that can help take the process a step further.
Fat burners work by increasing your blood pressure and increasing your overall energy expenditure, increasing metabolism, which means you should be careful when it comes to using these supplements, especially if you have issues with blood pressure.
When it comes to finding a great fat burner, your search can stop as soon as you land on MUTANT KILL SWITCH. It includes all of the ingredients you will find in a good, natural fat burner, plus more, making it an easy choice to pick. Let’s break it down.
Ingredients
There are a load of good ingredients in KILL SWITCH that make it a great fat burner, so let’s pull a few and break it down.
Vitamin B12: Helps to burn fat by converting the food we eat into sugar and other types of fuel that keep the body running smoothly.
Niacinamide (B3): Helps to increase adiponectin, a weight-loss hormone secreted by fat cells.
Caffeine Anhydrous and Caffeine Citrate: Caffeine sends signals to the fat cells telling them to break down.
Green Coffee Bean Extract: This is a well known ingredient for increasing your metabolism, which helps in the breakdown of food and in turn helps with weight loss.
Caloriburn GP™ Grains of Paradise: Grains of Paradise preserves all bioactive fat-destroyers.
Aside from that, KILL SWITCH has black and cayenne pepper, which are ingredients that help with metabolism, the breaking down of fat cells, controlling appetite, and absorbing nutrients faster.
KILL SWITCH also includes ingredients such as maltodextrin, brown rice powder, DL-malic acid, citric acid natural and artificial flavors, MCT oil (fractionated coconut oil), sucralose, silicon dioxide, nutmeg, color (spirulina).
Who is KILL SWITCH for?
Mutant Kill Switch Thermogenic Tested and Sampled
Now, keep in mind that KILL SWITCH is not a stim-free fat burner, so if you are trying to stay away from stimulants then KILL SWITCH is not for you. It is worth noting though, that this is a no-crash product, meaning you will not feel lethargic and fall asleep after a few hours of taking this like you do with pre-workouts or energy drinks that are pumped full of caffeine.
However, if your diet or fasted cardio feels like a chore, then KILL SWITCH is the way to go, as it is thermogenic and will kick your system into overdrive! It contains clinically proven CaloriBurn GP™️, dual forms of caffeine and 7 other powerful active ingredients that will fuel your metabolic fire, so you can be shredded that much faster.
Price and How to Take
When it comes to supplement shopping, price plays a large factor. For $44.99, you get about 36 servings of KILL SWITCH!
You take KILL SWITCH by mixing 1 serving with 250-500 mL (~1-2 cups) of cold or icy water. Do not exceed 1 serving in a 24-hour period.
Flavors
Fire and Ice are the two flavors of KILL SWITCH. These explosively delicious new flavors will fuel your lifts and feel great on your taste buds. Enjoy the feeling of your body revving itself into overdrive as fire and ice flow through your veins, maxing out your fat-burning potential.
Personal Experiences
When it comes to a Generation Iron Review, it would not be complete without our personal experiences. We were able to take KILL SWITCH and really feel its benefits. We noticed the good effects of a fat burner, meaning we saw appetite taper down and body fat levels drop. However, it was not all at once, it did take time, and we still trained hard and dieted.
It is also worth noting, that despite KILL SWITCH having caffeine in it, we did not experience a crash or jitters at all.
Mutant Kill Switch Thermogenic Ingredients
Ingredients Breakdown
There are a few different ingredients that can be very beneficial for fat burning, so let’s look at the ones that are listed in KILL SWITCH.
L-Carnitine
L-carnitine has a crucial role in lipid oxidation by mediating the translocation of long-chain fatty acids into mitochondria.
Caffeine
A common ingredient in pre-workouts, caffeine sends direct signals to the fat cells telling them to break down fat, making it an effective fat burner ingredient. However, if you are looking to stay stim-free, then caffeine should be an ingredients you avoid.
Cayenne Pepper
Increases metabolism and works to decrease body fat while aiding in weight loss. This will also help control your appetite for less snacking.
Black Pepper
Helps break down fat cells for increased fat loss. Also, this can increase absorption to get nutrients into your body faster.
FAQs
Now, you may have a few questions regarding fat burners, so let’s take a look.
How does KILL SWITCH burn fat?
KILLSWITCH burns fat by combining 10 active ingredients, including patented Caloriburn GP™️ to kickstart your metabolism, increase thermogenesis, and burn fat. It does this by primarily activating brown fat cells to create heat and burn calories while converting more sedentary white fat cells into beige fat cells (also thermogenic). KILL SWITCH has also added vitamins and Bioperine™️, an ingredient that has been proven to increase nutrient absorption by 25%!
Can you stack KILL SWITCH with other supplements?
“Stacking” is a term that refers to taking multiple supplements at once, all for a common goal. MUTANT highly recommends stacking KILLS WITCH with other no-stim (no caffeine) supplements such as carnitine. They also recommend stacking it with protein like ISO SURGE or MASS, creatine, or post-workout powders like GEAAR EAAs & glutamine, to help maintain muscle mass while burning fat.
How do I know if I need to use a fat burner?
If you are active and still struggle to lose body fat, then a fat burner can be a great tool to help aid in the process. Now, if you are obese and looking to use fat burners as a solution, this is not how it will work. Instead, focus on diet, training, and a solid cardio regimen, then once you are lower in body fat and looking to put the final touches on a shredded physique, then a fat burner supplement can help you out greatly.
KILL SWITCH Wrap Up
Overall, finding a good fat burner can be difficult as there are so many options out there. However, MUTANT KILL SWITCH stands out with its great ingredient list and effectiveness.
Will you be giving it a try?
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An in-depth look at some of the Iron Bull knee sleeves to enhance your performance
In a world full of oversaturated fitness products, knee sleeves can be hard to come by, and they are not something you want to go with low quality on, as they are responsible for protecting your joints and keeping you injury free. However, Iron Bull knee sleeves stand out and have gained popularity among weightlifters, powerlifters, and CrossFit athletes for their durability, support, and compression. Let’s take a look into the features of Iron Bull 7mm knee sleeves, explore personal experiences, compare them to other brands, and determine if they are worth the investment.
Iron Bull knee sleeves are known for their thick neoprene material, which provides extra support and compression to the knee joint. The contoured design of the sleeves ensures a snug fit, preventing them from slipping or sliding during heavy lifts, such as squats. These knee sleeves are made with durable neoprene material, making them suitable for heavy use. They are versatile and can be used for powerlifting, weightlifting, crossfit, and other heavy lifts. Iron Bull knee sleeves are available in various sizes, providing options for lifters of all body types.
Features of Iron Bull 7mm Knee Sleeves
Iron Bull 7mm Knee sleeves are designed with the weight lifter in mind, offering a range of features that will take your training to the next level.
The thick neoprene material provides extra support and compression, while the contoured design ensures a snug fit, preventing slipping or sliding, but also allows for flexibility so you can hit depth on your squats and other leg exercises. With durable stitching and well put together seams, these sleeves can handle even the most intense weight lifting workouts, even a Tom Platz styled leg routine.
Whether you’re into powerlifting, weightlifting, CrossFit, or just love to lift heavy, Iron Bull knee sleeves are the perfect accessory to maximize your performance during those heavy lifts. And with various sizes available, there’s an option for lifters of all body types, from the skinny legs to the big legs.
Iron Bull Strength 7mm Knee Sleeves Video Review
If you’d like to see these knee sleeves in action, check out our writer, Dylan’s official video review. Breaking down the key features, pros & cons, and a quick run through of using Iron Bull Strength’s 7mm Knee Sleeves.
How Iron Bull 7mm Knee Sleeves Stand Out
When it comes to knee sleeves, Iron Bull’s 7mm knee sleeves truly stand out. These knee sleeves provide exceptional support and stability, making them a favorite among athletes and weightlifters. Their high-quality construction with durable neoprene materials ensures long-lasting performance. Whether you’re into Olympic weightlifting or powerlifting, these knee sleeves offer the perfect balance of compression and flexibility.
Approved by organizations like USPA, USAPL, and IPF, these knee sleeves are a great investment for anyone looking to enhance their training and protect their knees.
Diving Deeper into the Iron Bull 7mm Knee Sleeves
Iron Bull Strength 7MM Knee Sleeves Review
Made by Iron Bull Strength, these knee sleeves provide excellent support and stability during all types of lifts. Let’s take a deeper look into these sleeves.
Material and Construction
When it comes to the material and construction of Iron Bull knee sleeves, you can expect nothing but top-notch quality. These knee sleeves are made with a neoprene material, which provides excellent durability and flexibility, without compromising compression. The use of high-quality materials ensures that these knee sleeves can withstand the rigors of intense workouts, making them perfect for heavy lifting. The compression sleeve design enhances the durability and support provided by these knee sleeves.
Sizing and Fit
Finding the right size and fit is crucial when it comes to knee sleeves, as you don’t want them too loose, nor do you want them so tight that your blood flow is interrupted, as both can interrupt your leg day. When choosing Iron Bull 7mm Knee Sleeves, consider measuring the circumference of your knees to determine the size that will provide optimal support and compression. These knee sleeves are available in various sizes, including small, medium, large, and extra-large, ensuring a wide range of options to cater to different athletes’ needs. It is worth noting that they are supposed to be snug, but you may want to go a size up than you normally are in knee sleeves.
While being flexible and durable, they also offer the right amount of stiffness and support necessary for activities heavy lifts. Iron Bull 7mm Knee Sleeves are designed to enhance your performance and protect your knees during intense training sessions.
Comfort Level
The first thing you’ll notice upon first use is the firmness and snugness of the sleeves, which may take a minute to get used to, especially if you are used to other knee sleeves like the ones from Gymreapers that are not as stiff. Though they are stiff at first, the 7mm thickness provides just the right amount of support without compromising on flexibility, meaning you can still get a full range of motion with your leg exercises, such as squats. These knee sleeves offer a perfect balance of compression and breathability, so you don’t feel as constricted and sweaty as some knee sleeves can make you feel.
Available in different sizes, including XL, Iron Bull knee sleeves cater to athletes of all shapes and sizes. With their stiffness rating approved by organizations like USPA, USAPL, IPF, and IWF, you can trust that these knee sleeves are among the best on the market. Don’t just take our word for it – check out the positive reviews on Amazon and other platforms. Enhance your performance and protect your knees with Iron Bull knee sleeves and experience the difference for yourself.
Durability and Longevity
No one wants to have to keep buying knee sleeves, nor do they want knee sleeves that will wear down and risk falling apart during heavy lifts. That being said, Iron Bull 7mm Knee Sleeves are built to withstand the rigors of intense workouts for a long time. The high quality neoprene makes these knee sleeves an excellent option for support and compression. No matter the training style you are using, Iron Bull strength knee sleeves are designed to provide maximum stability and protection, and are built to last.
Competition Use
They are approved by major powerlifting federations like USPA, USAPL, IPF, and IPL. These sleeves are a must-have accessory for anyone looking to improve their squatting technique and reduce knee stiffness. If you’re looking for top-quality knee sleeves, Iron Bull 7mm Knee Sleeves are definitely worth considering.
Personal Experiences
Dylan Wolfinger with Iron Bull Strength 7MM Knee Sleeves
No Generation Iron review is complete without personal experiences, and we were fortunate enough to have tried the Iron Bull 7mm Knee Sleeves and have the ability to provide valuable feedback. Here are a few things we found:
Support: The amount of support and stability these knee sleeves offer during our intense training sessions was unmatched. They appreciate the compression provided by the neoprene material, as well as the stiffness that helps enhance their performance.
Security: Iron Bull Knee Sleeves offer a snug fit, ensuring the knee sleeves stay in place even during heavy lifts so we didn’t even have to think twice about if they were going to come loose or not.
Weight increases: Obviously knee sleeves will not take your squat from a 315 to a 500, but they do help get an extra few reps in, and that they did. We were able to hit some great numbers on squats, leg presses, and hack squats, really improving our leg days.
Now, when you are choosing these knee sleeves, be conscious of what size you are. For example, in Gymreapers knee sleeves, I am a size large and they fit comfortably, but in Iron Bull Knee Sleeves I got an XL, and they were very snug. It was difficult to get them on and off at first, but after a few uses, it was easy. They are also comfortable during each lift, it is almost as if you forget they are even there.
Overall, we can comfortably say that any athlete should really consider the Iron Bull 7mm Knee Sleeves to be an excellent accessory for Olympic weightlifting and other strength training activities.
Pros and Cons of Iron Bull 7mm Knee Sleeves
Pros
Great support
Increased weight and reps
Comfortable
Once on you do not even notice them
Cons
Stiff at first
Can be difficult to get on/off
How do Iron Bull 7mm Knee Sleeves Compare to Other Brands?
Iron Bull 7mm Knee Sleeves are known for their durability and support. They provide compression and stability during workouts, helping to reduce the risk of injury. Compared to other brands, Iron Bull knee sleeves offer excellent quality at an affordable price point.
Iron Bull vs. Gymreapers 7mm Knee Sleeves
When comparing Iron Bull knee sleeves and Gymreapers knee sleeves, it’s clear that both options offer impressive support, durability, and compression for heavy lifts and squats. Lifters have noticed that Iron Bull knee sleeves provide excellent compression, and allow for good blood flow. Similar to Gymreapers knee sleeves, they help to maintain proper knee position during intense lifts. Additionally, the contoured design of both sleeve options allows for a full range of motion, making them versatile for various lifts and squats.
While some lifters mention that the initial stiffness of Iron Bull knee sleeves can be a bit noticeable, they quickly loosen up after a few uses, providing a better fit and enhanced comfort. Both Iron Bull and Gymreapers knee sleeves feature durable construction with strong seams, stitching, and thick neoprene, ensuring longevity even with frequent and intense use, which is crucial for competitive weightlifters.
However, when it comes to performance, the Iron Bull Knee sleeves made it feel as though I was forced out of “the hole” during squats, whereas Gymreapers knee sleeves do not offer that extra push. That being said, I personally find Iron Bull Knee Sleeves to be the superior option.
Who Should Use Iron Bull 7mm Knee Sleeves
Ideal Users for Iron Bull 7mm Knee Sleeves include powerlifters, weightlifters, and competitive lifters who handle heavy loads, squat heavier weights, and perform heavy lifts. However, even if you are not lifting “heavy”, it can always be beneficial to have a solid set of knee sleeves in your
These users benefit from the extra support, compression, and proprioception that Iron Bull knee sleeves provide. CrossFit athletes engaging in high-intensity workouts, heavy lifts, squats, and dynamic movements also find these knee sleeves beneficial. They offer stability, support, and compression, reducing knee fatigue and the risk of injuries.
Additionally, athletes who prioritize durability, support, compression, and a contoured design in knee sleeves will appreciate Iron Bull’s offerings. Those experiencing knee pain, inflammation, or instability during lifts can also find relief with Iron Bull knee sleeves. Whether you’re a beginner or a competitive weightlifter, these knee sleeves enhance your lifting performance, protect your knees, and aid in recovery.
Are they Worth the Investment?
Knee sleeves are always worth looking into as they provide a load of benefits to your lifts. When it comes to value for money, Iron Bull knee sleeves are a top choice. These knee sleeves offer excellent compression and support, which is essential for any athlete or fitness enthusiast. With their durable construction and strong stitching, these sleeves are built to last through even the toughest workouts. What sets Iron Bull knee sleeves apart is their competitive pricing, making them a more affordable option compared to other brands. Additionally, these knee sleeves provide extra support, helping to prevent knee injuries and potentially saving you from costly medical bills. Customers have raved about the value they get with Iron Bull knee sleeves, making them a trusted and reliable choice.
The Impact on Performance
When it comes to optimizing your performance in the gym, Iron Bull knee sleeves can make a significant impact. Now, they are not going to make your max squat go through the roof, but they certainly can help get a few reps in or add a few pounds to the barbell. They also help maintain proper form, keeping your knees secure and moving the right way. Not to mention, the compression they offer also helps reduce inflammation, allowing for faster recovery between workouts.
By providing excellent support to the knee joint, these sleeves minimize the risk of knee pain or discomfort during lifts. Additionally, their snug fit enhances proprioception, giving you better control over your movements. It’s no wonder that all types of lifters rely on Iron Bull knee sleeves to maximize their performance.
Are Iron Bull 7mm Knee Sleeves the Right Choice for Your Fitness Goals?
Looking for knee sleeves that prioritize durability, support, and compression? Iron Bull knee sleeves are a great fit. Suitable for powerlifting, weightlifting, and crossfit, these sleeves offer a range of sizes to accommodate all body types. With their thick neoprene material, they provide excellent knee support for heavy squats and lunges. Trusted by lifters in various strength sports, Iron Bull knee sleeves are versatile and cater to different fitness goals.
Wrap Up
To sum up, the Iron Bull Strength 7mm Knee Sleeves are a worthy investment for athletes and fitness enthusiasts. With their durable construction, comfortable fit, and impressive performance, they stand out among other knee sleeve brands. Whether you’re a weightlifter, CrossFit athlete, or powerlifter, these knee sleeves offer the support and protection you need during your workouts.
While there may be some room for improvement, the advantages of the Iron Bull 7mm Knee Sleeves outweigh any drawbacks. They provide excellent value for money and can significantly enhance your performance and help to prevent injuries. So if you’re serious about your fitness goals, these knee sleeves are definitely worth considering.
Will you be giving Iron Bull Knee Sleeves a Try?
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Your height and walking speed determine the distance you cover in 20000 steps.
Who said you have to drench yourself in sweat through intense HIIT workouts every workout to get fit? In addition to workout intensity, increasing your daily steps can significantly contribute to your health and fitness goals. Luckily, achieving more steps only requires walking. This post will cover why adding 20000 steps to your daily routine will start your 2024 fitness goals on the right track.
Walking is one of the most effective ways to exercise. Walking elevates your heart rate and burns calories without placing stress on your joints and bones, like lifting and other activities may. In addition, it’s a great form of active recovery, meaning you’ll get the benefits of physical activity while allowing you to take rest days to recover from a weightlifting routine.
Many experts have touted the benefits of walking 10000 steps a day for your fitness and health (1). But what happens when you double that to reach 20,000 steps? In this article, we’ll cover how many miles are in 20,000 steps, how long it takes to walk or run 20,000, and the benefits of walking.
Benefits of Walking
Walking is a simple yet effective exercise that can benefit your overall health. Taking a few extra steps each day can bring about considerable changes in our physical and mental well-being like:
Improved Cardiovascular Health: Since walking is exercise, it can improve. cardiovascular health by reducing the risk of heart disease and stroke.
Aid Weight Loss: Walking burns calories, and since burning more calories is critical for weight loss, it can aid in weight loss.
Improve Mental Health: Beyond the physical advantages, walking can also improve mood, boost creativity, and reduce stress.
Low Impact & Active Recovery: Whether trying to stay fit or alleviate some stress, taking walking breaks throughout the day can be a low-impact movement. It’s also great to do on your rest days from working out since it’ll give your muscles, joints, and central nervous system (CNS) a chance to recover while still providing your body with light exercise.
How Many Miles Is 20000 Steps?
Depending on gender, height, and speed, 20,000 steps can be anywhere from 7.6 to 21.7 miles. So, to reach a specific distance, be mindful of your walking speed and stride length. Most Americans take about 3,000 to 4,000 steps daily, approximately 1.5 to 2 miles.
Height & Speed
Your height and stride length determine the distance covered when walking 20,000 steps. For example, an individual that’s 5’9” will cover 9.1 miles in 20,000 steps, while a taller lad at 6’2” will cover more ground at 9.8 miles in the same 20,000 steps due to their longer stride length. Moreover, research shows that as we age, our stride length shortens (2). So, older individuals will cover less distance in 20,000 steps than younger individuals of the same height.
In addition to height, how fast you walk or if you opt for running 20,00 steps will also decipher the ground you cover. For example, the same 5’9” individual from above running at a speed of 10 minutes per mile will run a total distance of 12.5 miles, while the same 6’2” gentleman from above will run 13.1 miles if he’s running at the same pace. Therefore, taller individuals have an advantage regarding the distance covered when walking or running 20,000 steps since they can cover more ground, assuming the speed is the same.
Time to Cover 20000 Steps
How long it takes to complete 20,000 steps involves various factors, such as height, stride length, age, weight, and speed. Individuals with shorter strides will cover fewer miles compared to taller individuals with larger strides. Knowing your stride length can provide a more precise estimate of the steps and time required to walk a mile.
On average, a person’s stride length falls between 2.1 to 2.5 feet. With this in mind, walking a mile would take approximately 2,250 steps. By extension, considering the commonly recommended goal of taking 10,000 steps daily, it would equate to roughly 4.5 miles of walking. Similarly, achieving 20,000 steps would be equivalent to covering a distance of nine miles, assuming an average stride length.
A 2008 American College of Sports Medicine Health & Fitness Journal study observed that the number of steps required to complete a mile varies based on pace and gender (3). For men measuring 5’5” tall, the range was found to be from 1,001 steps for a six-minute-mile running pace to 2,197 steps for a 20-minute-mile walking pace. For women of average height (5’4” in America), the range of steps in a mile varied from 1,082 steps for a six-minute-mile running pace to 2,315 steps for a 20-minute-mile walking pace.
Therefore, it would take approximately 3 hours for the 5’5” male in the example above to walk 20000 steps while it would take him 2 hours to run it, assuming he kept a six-minute-mile pace to cover all 20000 steps (approx. 8.6 miles for a 5’5″ individual’s stride length).
Calories Burned
How many calories you burn when covering 20000 steps depends on whether you run or walk. Since running exerts more energy than walking, you’ll burn more calories running than walking the same number of steps. However, it’s relatively close.
Men burn around 106 calories on average, while women burn about 90 calories for every mile they walk. (Multiply your weight in pounds by 0.53 to get a rough estimate.) Conversely, men burn approximately 150 calories per mile when running, while women burn around 128 calories. (Multiply your weight in pounds by 0.75 to get a rough estimate of the calories burned.)
So, as you can see, although running burns slightly more calories than walking, how many steps you reach makes a far more significant difference in the calories you burn than walking versus running 20,000 steps. However, running can help you cover the same distance in a shorter time span.
Final Word
All in all, there’s no denying the many health benefits of walking at least 10,000 steps per day up to 20,000 steps daily. It can help improve your blood flow and energy levels, build muscle while burning calories, and provide a tremendous active form of recovery. Although running adds an extra element to that, it’s not necessary for reaching your goal — it’s entirely up to you how to get there.
If you want to stay on track with improving your health, make sure daily walking is part of your routine. Take a stroll around the neighborhood or find nearby hiking trails — whatever path you pick, set yourself up for success in 2024 by making 20k steps each day a goal. Now is as good a time as any to get moving!
Tudor-Locke, C., Craig, C.L., Brown, W.J. et al. How many steps/day are enough? for adults. Int J Behav Nutr Phys Act 8, 79 (2011). https://doi.org/10.1186/1479-5868-8-79
DeVita P, Hortobagyi T. Age causes a redistribution of joint torques and powers during gait. J Appl Physiol (1985). 2000 May;88(5):1804-11. doi: 10.1152/jappl.2000.88.5.1804. PMID: 10797145.
Hoeger, Werner W.K. Ed.D., FACSM; Bond, Laura M.S.; Ransdell, Lynda Ph.D., FACSM; Shimon, Jane M. Ed.D., A.T.C.; Merugu, Sunitha B.S., P.T.. ONE-MILE STEP COUNT AT WALKING AND RUNNING SPEEDS. ACSM’s Health & Fitness Journal 12(1):p 14-19, January 2008. | DOI: 10.1249/01.FIT.0000298459.30006.8d
The 2023 Japan Pro took place over the weekend in Tokyo where three divisions took the stage looking to qualify for the 2024 Olympia. In the end, Theo Leguerrier headlined the event with a win in Men’s Open.
Leguerrier will appear in the Olympia once again after this victory, which was his second of the calendar year. He was victorious during the 2023 Italian Olympia Pro and that punched his ticket to the 2023 Olympia, where he finished 13th. Jo Uezato was victorious in Men’s Physique and this was the first win of his career.
Ashley Kaltwasser extended her record for most pro wins with her 43rd title. She has been busy in recent years taking the stage many times during the season. Kaltwasser continues to be a top Bikini competitor with a lifetime qualification to the Olympia.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Arnold Schwarzenegger hit some massive PR lifts during the prime of his career.
Arnold Schwarzeneggeris known as the greatest bodybuilder of all-time. He put together an insane physique during his career thanks to hard work and dedication in the gym. Schwarzenegger was not only elite on stage but he was able to work toward crazy-high PRs on the big three lifts. During a recent interview, he shared these exact numbers.
Schwarzenegger remains extremely active in the gym to this day. After coming over from Austria, Schwarzenegger caught eyes because of his insane physique and turned it into a legendary career on stage. On his way to seven Olympia titles, Arnold did great things for the sport of bodybuilding as a whole. He continues to be an influential figure in the sport. In this post, we will detail Schwarzenegger’s best lifts where he discussed them during an appearance on The Pat McAfee Show.
“My best bench press was 525, my best deadlift was 710, and my best squat was 610.
So those are my lifts then but I have to say they are not all great compared to what she of the bodybuilders and lifters are doing today. I can tell you that because today, there’s guys that are squatting 700, 800 pounds and there’s guys that bench press 600 pounds.”
Arnold Schwarzenegger Talks Evolution Of Bodybuilding
Arnold Schwarzenegger trained at the legendary Gold’s Gym during his career. He continued on in the interview to explain his workouts currently.
“I go everyday to the gym. I ride on my bike, I go down to Gold’s Gym, I work out 45 minutes and then I ride the bike back. That’s something I do everyday. Remember, you rest, you rust. It’s that simple.”
During his time on stage, Arnold went up against some of the biggest names of all-time.
“They’ve really gotten much better but you know, time moves on. People get better all the time. Their muscles are better now, and thicker, with more definition and stuff. So, it’s a different era but I was very happy with my lifts that I had then and it made me grow really fast.”
Arnold Schwarzenegger continues to speak fitness and bodybuilding at this point of his life but fondly remembers his career as well.
