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3 Better Muscle Builders Than The Barbell Back Squat
Try out these three exercises during your next leg day to replace the barbell squat!
Gym culture is oddly obsessed with impressing powerlifters. Somehow the sport of powerlifting has bled into everyday gym goers to worship the big 3 including the barbell back squat.
However, most gym goers simply want to have jacked legs.
And if you want jacked legs, you would ditch the barbell back squat for other quad builders. I know, that sounds blasphemous, but the barbell back squat is not as good of a quad builder as other exercises.
And this is not a matter of opinion. This is undeniable physiology and biomechanics. It’s like water being wet. You can’t debate it. So if you have any ounce of an open mind, let’s me explain everything to you.
How Quads Grow
For most bilateral squats, the goal is to build the quads with some glute development as well. Quads like any other muscle grow from mechanical tension, the force produced by your muscles. This is often confused with load because the barbell back squat is generally a heavy exercise, so people assume it builds tons of muscle.
However, your muscles have no idea how much weight is on the bar, nor it give a flying fairy about it. Your muscles only detect tension, so your quads can only detect the tension placed on it. Lifting heavy is great, but only if that load is applying mechanical tension across the quads.
This is why the barbell back squat is a poor quad builder for many people. Despite it’s heavy load and absolute obsession among the fitness community, the barbell back squat forces a bar over your center of mass or else you would topple over like a losing Jenga tower. Based on your mobility and limb ratios, you will likely not get much knee flexion from this position.
Knee flexion is simply a fancy word meaning the knee bend you achieve especially as your knees travel forward. Due to structural and mobility limitations, most people can’t barbell back squat deep with an upright posture without butt wink. That’s the position needed to stimulate more quad growth.
Furthermore, barbell back squatting is highly fatiguing.
So when you’re feeling dead after 2 heavy sets of barbell back squatting, that’s not because your quads are generating much muscle growth. It’s because your entire body is collecting tons of fatigue. The exercise has a deeply poor stimulus to fatigue ratio.
This is not to say it doesn’t build muscle. It certainly does, but it builds a less than expected amount for a higher price point.
Better Muscle Builders
So to build your quads, you need deep knee flexion. This position trained through a full range of motion while minimizing fatigue is far more important than total load. In fact, arguably the best exercise on this list is also the lightest.
Here’s the list starting with the front foot elevated split squat.
1 – Front Foot Elevated Split Squat
You’re essentially doing split squats with your front foot elevated. Pretty straightforward.
This exercise trains each leg individually with the rear leg for support. The position allows you to manipulate the joint angle of one leg to maximize knee flexion. In addition, it requires less mobility and will also help your lower body mobility in the hips and ankles.
For the elevation, use anything that is about 5-10 inches off the floor. Press through your entire front foot as you keep you push your knee forward and sink down with an upright or relatively upright torso down. If your knees are able to go past your toes, that’s a good thing!
Don’t listen to outdated coaches who tells you that’s bad for your knees. That’s how you build mobility and more importantly, that’s called deep knee flexion. It means your quad is actually contracting through it’s full range of motion and experiencing the mechanical tension needed to grow in size.
Start this exercise off with dumbbells. You will notice as you progress and use heavier dumbbells, they might hit the box you’re using to elevate your front foot and limit range of motion. This is where it’s best to use an elevation with minimal surface area or simply switch to having a barbell on your back.
For a barbell set up, use a squat rack. And yes, you can do split squats in a rack, not just barbell squats.
Finally, if you want even more quad growth, you can get more knee flexion by elevating the front heel.
2 – Hack Squat
It’s odd that machines get such a bad rep. Some people see barbell exercises as the meat and potatoes of a program while they describe machines as “accessories” whatever the flying fairy that means.
Ironically, the hack squat takes all the pitfalls of the traditional barbell back squat and fixes it allowing for more quad growth.
The angle and stability of the machine allows for more knee flexion without worrying about the weight folding you over. In other words, the hack squat fits everybody’s structure allowing for more quad growth. You are able to get deeper with a hack squat as well.
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Although, for my fellow short lifters, most hack squat machines will end at the bottom when you can still go lower. An easy fix is to slap on some yoga blocks underneath the pad to extend the range of motion.
There are also 2 setups I particularly like with hack squats. Banded and unbanded. With an unbanded version, you load the bottom stretched position more. Adding bands to the hack squat increases the resistance at the top of the movement where you’re typically stronger.
I’ve also noticed banded hack squats tend to be more joint friendly with my clients as well, but certainly train both versions.
3 – Leg Press
For whatever reason, people are sticklers about barbell back squat depth and form. If you don’t go low enough, you’re wimpy dork who didn’t squat like a man. However, all of these critics will happily slap on a billion plates on the leg press and do a bunch of reps with a microscopic range of motion.
Not to mention people leg press with bouncy uncontrolled reps. They like seeing the weight they’re lifting more than actually growing their quads.
However, if you’re serious about your leg day, doing proper full range of motion leg presses are brutal for the quads. The angle allows for a deep range of motion that will fit most people’s structure.
I like to have clients do them for both lower and higher reps. The lower reps allow for some heavier strength work which can feed a person’s ego.
Higher rep work really pumps your quads into a new dimension and skyrockets your mental strength.
A bit of an exaggeration there, but the leg press will grow you bigger quads than the barbell squat regardless of the rep range.
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Learning to Think For Yourself
Look, I don’t hate the barbell back squat. It’s cool and required for powerlifting. However, it has it’s major limitations that nobody talks about. People do it because they’ve been taught to without rhyme or reason. As a result, they’ve grown an emotional attachment towards it.
This is clearly the case when you tell a bro that the barbell back squat is not a great muscle builder and they’re so triggered, they’re about to have a heart attack. That scenario is more common than you think.
But anyways, you need to reassess your exercise selection if you want actual quad muscles. The type that have lines of definition, not those flabby dimensionless chunks most guys have.
Natural Olympia Champion Meshack Ochieng Explains In-Season Vs. Off-Season Bodybuilding Training
Image via Instagram @meshackochieng
Keynan Natural Olympia champion Meshack Ochieng discusses his natural bodybuilding training variation in-season vs. off-season.
Bodybuilders structures their training routine corresponding to what their goal is. The training for athletes in-season vs. off-season varies. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Kenyan Natural Olympia champion Meshack Ochieng discussed how his training changes in-season vs. off-season.
Meshack Ochieng is a Keynan PNBA natural bodybuilder standing 5’2”. Despite his size disadvantage, he won Natural Olympia 2020, the 2018 OCB pro bodybuilding Yorton Cup, and the 2018 IPE Worlds. His training regimen didn’t start with luxury training equipment. Instead, Ochieng began lifting weights with stone dumbbells and barbells in his backyard.
Off-Season Training Vs. In-Season Training
Meshack Ochieng was on the Longevity Muscle Podcast discussing various topics and touched on how his training differs in-season vs. out of season. Ochieng says that he trains four days a week during the off-season (each muscle group once a week) and increases the volume during contest prep. Ochieng stated:
“When I’m four weeks to competition, that’s when I move it to six days a week. When it comes to competition, when I’m getting ready to compete, I train everything twice a week. But then four weeks out, then it’s three times a week.”
Ochieng claims that 4-6 weeks is all he needs to prep for a show. However, Ochieng admits that he stayed away from American food upon migrating to America. So he could keep on track with his nutrition during the off-season, mainly eating healthy foods.
Ochieng also suggested avoiding heavy lifting as a show approaches. Ochieng noted:
“Doing heavy workouts when you are approaching a contest is very dangerous. Because the more you get leaner, the more your joints get weak. And so if you put heavy loads on weak joints, you are going to get injured.”
Ochieng discussed several other topics on the podcast, including not needing a luxury gym to build a world-class physique and his training philosophy.
Training Without State-of-the-Art Equipment
Ochieng started weightlifting in Kenya with his older brother. They didn’t have a standard gym and made their backyard gym. Ochieng said:
“We didn’t have a fully equipped gym, so everything in our small gym we made it by ourselves. We constructed the benches, the weights.”
Now, Ochieng says he trains at a small gym at Anytime Fitness.
In addition, Chieng says it’s essential to find movements that work the best with your genetics; not everyone will respond to each exercise the same.
Training Philosophy
Ochieng says if you’re a competitor, it’s essential to know when to change things. For example, Ochieng says that supersets are effective before shows. However, he doesn’t recommend them to build muscle. Instead, he suggests picking one or two big compound movements per body part. Ochieng personally picks two workouts with big heavy weight (in the 5-8 rep range), then the rest of his training is with light weight performing ten reps.
Ochieng also trains biceps with the chest because he’s found his triceps are toast after training his chest muscles. Therefore, he’ll pair his triceps with his back workout.
Ochieng discusses knowing when to change your workout routine in detail below.
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Nadia Stowers Hits 525-Pound Deadlift For Three Reps In Recent Training Session
Nadia Stowers continues to impress during training with massive deadlifts.
Nadia Stowers has certainly made waves in powerlifting and is continuing to improve to this day. On Friday, the strongwoman took to Instagram to share her latest deadlift PR. Stowers approached 525 pounds on the bar and was able to complete three reps.
Stowers completed this lift with a lifting belt and lifting straps while using a conventional stance. During this workout, Stowers kept increasing the weight on the bar until she reached her three-rep max.
“Death by deads! Start low and build up by 20# to a heavy triple. Touch n go to get used to keeping the tension in the bar. REP PR of 525 for my top set!! These were awesomely terrible”
Nadia Stowers has been attacking deadlifts in recent weeks. She is scheduled to make an appearance at C.T. Fletcher’s Iron Wars on May 20. She last competed at the 2022 Clash on the Coast Strongwoman competition in the 82kg division.
Since first competing in 2019, Stowers has made plenty of noise in strongwoman. She won the 2019 U82 World’s Strongest Woman contest and holds two world records. Both lifts came during the 2021 Static Monsters Worldwide.
Nadia Stowers completed a 660-pound Axle Deadlift to grab her first world record and followed it up with a 288-pound log lift. This contributed to one of her professional victories over the course of her career. Prior to setting the Axle Deadlift world record, Stowers matched the lift, previously held by Kim Derks at 650.4-pounds in 2019. Now, Stowers holds the record by herself.
Stowers seems to be putting in some big work in order to take home another victory in two weeks. If there is a deadlift event at Fletcher’s event, Stowers has a chance to put up even higher numbers. If her training is any indication, Stowers is preparing to do something special when the time comes.
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After Losing to Dmitry Bivol, Where Does Canelo Alvarez Go From Here?
What’s next for Canelo Alvarez after losing to Dmitry Bivol?
After taking a tough loss against Dmitry Bivol, where does Canelo Alvarez go from here? Well he does have a number of options seeing as how he’s the pound for pound king. That said it appears that Canelo will be seeing a very familiar opponent in his next bout.
To many the answer to the title’s question is fairly obvious: a rematch with Dmitry Bivol. The Mexican star appears keen to utilize the rematch clause and with good reason. While he may have lost the bout it was still a pretty competitive and close fight. You have to consider that Canelo Alvarez is a man who has defied the odds time and time again to achieve accomplishments very few can replicate.
With all that in mind Dmitry Bivol is likely to be even more difficult to beat the second time around than the first. It’s not like Bivol had to gut out a decision. In reality the WBA light heavyweight champion was able to figure out Canelo’s tactics pretty thoroughly and was able to offer some beautiful displays of counter punching. Bivol will be a tough customer for Canelo Alvarez in the rematch.
So barring a quick knockout in their second dance, how should Canelo Alvarez approach the rematch?
What Worked
When Canelo Alvarez chose to target the body of Dmitry Bivol he was able to find success. He also had success battering Bivol’s left arm. That said, Canelo needed to close distance behind his jab a bit more and make a concerted effort to continue the body work.
What Didn’t Work
If Canelo Alvarez hoped to intimidate Dmitry Bivol with his power, that plan crashed and burned miserably. Canelo loaded up on his shots which often times left him open and exposed. The times he was successful Canelo was able to set up his shots and land flush by utilizing misdirection and feints. The times Canelo didn’t set things up, he was set up by a solid Bivol counter.
New Approach
When you consider that he was the smaller fighter who likes to pressure forward, Canelo Alvarez should look to unleash even more body strikes the second go around. His high guard can be proficient but can also be an Achilles heel. Dmitry Bivol was able to keep Canelo’s hands occupied with a sustained jab at distance and make the Mexican boxing star pay when he tried to close distance. Abandoning the high guard completely is I’ll advised, but he should certainly look to utilize different guards in the rematch.
Canelo must also use his jab much more in the second fight. His jab was very sporadic in this bout and as such he had no means of control distance or setting up offense. When he mixed his jab with lead hook body shots he was pretty successful. It should definitely be apart of the blue print for the rematch.
Did you watch Canelo Alvarez versus Dmitry Bivol?
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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.
Centrapeak Testosterone Booster Review For Better Vitality Support
Is Centrapeak the ultimate test booster for those testosterone enhancing and performance improving goals?
Product Overview
For many of us, we take our testosterone levels and overall vitality for granted. We don’t often feel the need to necessarily focus on that because, well, why? But it should be said that optimal testosterone levels are important for a number of factors and can make or break your gains, believe it or not. Testosterone affects a number of bodily functions and with uneven or suboptimal levels, you will find your gains take a real hit. Centrapeak is a premium vitality booster able to enhance physical wellness and cognitive wellbeing to improve your overall health and wellness for the better.
A great testosterone booster, and one worth your time and money will increase your testosterone levels to the right amount, assist with body composition goals by working to turn fat to muscle, improve your sex drive, enhance bone density, and better your cognitive function. Centrapeak can do this and much more and is a top choice when compared to others on the market.
Centrapeak is a natural test booster designed to improve physical and mental condition. With researched backed and clinically effective doses, this product is perfect for any T boosting needs.
Centrapeak operates out of both the United States and United Kingdom and seeks to produce only the best product around. With premium ingredients and a well-rounded formula, what you will find is this supplement is perfect for all of those testosterone and vitality goals.
Main Takeaways
Natural testosterone booster with great benefits
14 clean and effective ingredients
Unique formula with no proprietary blends
Centrapeak Highlights
Centrapeak is a great natural testosterone booster to increase masculine vitality for improved physical condition and mental strength. Designed to help testosterone and cognitive wellbeing, this product will increase T levels to boost masculine energy levels, build strength, enhance libido, and increase your confidence.
With researched backed and clinically dosed natural ingredients, Centrapeak offers a unique and effective formula. Vitamin D3 and zinc work to increase levels of testosterone and improve mental wellbeing. Vitamin K2 works to support natural testosterone production while Indole-3-carbinol reduces estrogen production.
With 14 total ingredients, Centrapeak works to help you achieve your peak as the best testosterone booster for a blended formula to boost your testosterone levels naturally for optimal masculine health and masculine virility.
Ingredients
Vitamin D3: Can increase total and free testosterone levels while improving mental wellbeing (1).
Zinc: Increases testosterone levels and works to improve sperm count as well (2).
Ashwagandha: A popular herb to help increase testosterone and reduce stress in efforts for better mood and performance (3).
Rhodiola rosea: Can reduce general fatigue and muscle damage and will also help with cognitive fatigue and stress (4).
Mucuna Pruriens: Great for increasing levels for certain hormones and HGH levels while also enhancing concentration (5).
Korean Ginseng: Can help with insulin levels and improve blood circulation. It also works for increasing testosterone and improving cognitive performance (6).
L-Tyrosine: Help with overall cognition and mental clarity while supporting your thyroid and metabolism (7).
Bioperine: Great for enhancing bioavailability and allowing for these nutrients to be better absorbed (8).
Boron: Can also increase your testosterone production and allows for cognitive benefits, including better memory (9).
Other Ingredients
Vitamin B6, Magnesium, Vitamin K2, Indole-3-Carbinol, Luteolin, Phosphatidylserine, Maritime Pine Bark, Vegetable Pullulan, Rice Hull Concentrate, Silicone Dioxide
Number Of Ingredients
11
Number of Servings
30
Serving Size
3 Capsules
Highest Dosed Ingredient
Indole-3-Carbinol and Ashwagandha (200mg)
Best Way To Take
Take 1 capsule three times a day with food.
Price & Effectiveness
Centrapeak is that vitality booster perfect for increasing testosterone and improving both your physical and mental condition. Supporting testosterone and promoting cognitive wellbeing is the goal and this product is great for enhancing health and performance. With 30 servings per container, 3 capsules as a serving size will give you these great ingredients so you see the best gains possible.
Pros
Top-quality innovative formula with great health advantages
Vegan-friendly
No proprietary blends and honest label
Manufactured in a cGMP approved facility to ensure a clean process
Free worldwide shipping on all orders
Cons
The price is high due to premium ingredients
Only sold directly from the website
The dosage of magnesium could be higher which is known to improve athletic performance
Price: $69.00
Who Should Use Centrapeak?
Although it’s highly rated amongst athletes, the manufacturers position it as a vitality formula, making it an obvious choice for men over 30 who are stressed and want to feel energetic and focused in their daily life. It’s actually a good option for men in their 20s as well, thanks to Centrapeak’s support for muscle building and strong potency. Centrapeak is ideal for anyone who wants a performance supplement that isn’t limited to just one benefit but offers a complete body and mind support.
Best Way To Take Centrapeak
It is best to take one capsule of Centrapeak three times a day with food for the best results.
Check out our list of the Best Testosterone Boosters for more great T boosting products!
Overall Value
Centrapeak is that male vitality support supplement and testosterone booster able to transform your levels and improve your physical and mental wellbeing. With premium ingredients and an all-star formula, this is a top choice on the market. What you are really getting is a high-quality supplement able to support and change your health and performance for the better. Try Centrapeak today and enhance your physical and mental condition with ease.
Try Centrapeak Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Centrapeak and Envato
References
Pilz, S.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Lopresti, A.; et al. (2019). “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”. (source)
Ishaque, S.; et al. (2012). “Rhodiola rosea for physical and mental fatigue: a systematic review”. (source)
Shukla, K.; et al. (2009). “Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis”. (source)
Leung, K.; et al. (2013). “Ginseng and male reproduction function”. (source)
Coull, N.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
Han, H. (2011). “The effects of black pepper on the intestinal absorption and hepatic metabolism of drugs”. (source)
Ferrando, A.; et al. (1993). “The effect or boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Floyd Mayweather To Take On Don Moore In Exhibition Fight On Saturday
Floyd Mayweather will take on his former sparring partner this weekend in Dubai.
Floyd Mayweather is not done with exhibition fights. He will step into the ring once again to take on his former sparring partner Don Moore in an exhibition bout on Saturday. The match will take place at the Burj Al Arab Hotel in Dubai, United Arab Emirates.
This will be Mayweather’s third exhibition fight following his retirement. The 45-year-old took to Instagram to share the details of the event. The fight can be purchased on FITE for $29.99. LIVEnow will also produce the fight for $14.99. Anderson Silva will also compete in an exhibition fight with Bruno Machado prior to the main event.
“Dubai, come see me Saturday May 14th at The Burj Al Arab. If you cannot, tune in to LIVENOW.com”
Floyd Mayweather last competed on a consistent basis back in 2015 when he defeated both Manny Pacquiao and Andre Berto. These victories raised Mayweather’s career record to 49-0. In 2017, Mayweather returned for one final official fight against Conor McGregor. This bout earned both fighters a massive payday and a TKO victory was Mayweather’s 50th of his career.
Following his retirement, Mayweather took on kickboxer Teshin Nasukawa in 2018. This was another TKO victory. In 2021, Mayweather stepped in the ring with Logan Paul in Miami. This fight went the distance but was not score officially. A winner was not declared in the end.
Don Moore is Mayweather’s former sparring partner. He competed in boxing from 1999-2016. His final fight came against DeShaun Williams, which was a knockout victory. He finished his career with a record of 18-0-1 with 12 victories via knockout.
Floyd Mayweather vs. Don Moore Details
When: Saturday, May 14
Where: Burj Al Arab Hotel in Dubai, United Arab Emirates
Time: 2 P.M. ET, Main Event: 5 P.M. ET
How To Watch: FITE.tv and LIVEnow
Fight Card
Floyd Mayweather vs. Don Moore (Exhibition)
Anderson Silva vs. Bruno Machado (Exhibition)
Badou Jack vs. Hany Atiyo
WBC Super Featherweight Title Match – Delfine Persoon vs. Elhem Mekhaled
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Tony Pearson: Bodybuilders Should Stay Natural As Long As Possible Before Turning To Steroids
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Tony Pearson reacts to the current state of steroid use in competitive bodybuilding and compares it to his era of the sport.
The past two years have been challenging in the sport of bodybuilding. Not only due to a pandemic that ground the sport to a temporary halt but also due to a long line of tragic too-soon athlete deaths. While the cause of death for many of these athletes remain unknown – many have started to put deeper focus on drug use in the sport and its affect on health. During our interviews with old school bodybuilding legends – we have been asking their take on modern steroid use compared to their era. In our latest GI Exclusive interview, Tony Pearson reflects on steroid use during his time competing – and urges competitors to stay natural for as long as possible before using PEDs.
During our conversation with Tony Pearson, we asked him if he felt that steroids and other PEDs should be removed entirely from the sport of bodybuilding. With such a focus on health and the dangers of PEDs lately – should pro leagues start getting serious about testing?
Tony Pearson believes this could never happen due to how prevalent steroids are in the sport and how necessary they are in the late stage of pro competition. However, he does believe that the culture around steroid and PED use has changed for modern athletes specifically. Namely, now steroids are the first go-to option from the get go. In Tony Pearson’s time – pro athletes would stay natural as long as possible to determine their peak natural limit. Only then would they enhance with PEDs. Even then, it was much less than the doses Pearson hears about today.
Looking back at our first documentary, Generation Iron, great emphasis was placed by both athletes and experts that steroids are not a miracle muscle drug. Behind the enhancements, hard work is still required. Essentially, the drugs do not take away from the work put in by these miraculous athletes.
That still remains true today, but Tony Pearson points out, as many others have as well, that the culture has changed. Modern bodybuilders jump into steroids at a very young age and at an early point in their career. The hard work is still present – but the drugs seem to take center stage ahead of the hard work. A young competitive bodybuilder is more concerned with perfecting a steroid cycle or drug protocol than perfecting their training routine.
Tony Pearson explains that staying natural as long as possible should be the goal. Not simply to stay healthier – but to truly know your limits without the drugs. Only when an athlete reaches 100% all-natural should a competitor move onto PEDs and steroids. Competitors would be amazed at just how much progress can be made before PEDs are needed.
The internet has changed a lot of things across the globe. Information is faster than ever before. This makes competitive bodybuilders more able to learn about and obtain steroids sooner and faster. Perhaps this is the main culprit behind the culture shift in bodybuilding. Or perhaps this is the natural progression as physiques continue to get bigger and bigger inspiring new generations to top it. In either case, Tony Pearson joins a growing chorus of legends warning the new generation to slow down.
You can watch Tony Pearson’s full comments on steroids and PEDs in bodybuilding by watching our latest GI Exclusive interview segment above.
2022 Vancouver Island Showdown Results
Christelle Zarovska wins Women’s Physique at the Vancouver Island Showdown!
The Vancouver Island Showdown took place on Saturday with two divisions on display. Vancouver was the site that saw Christelle Zarovska win Women’s Physique and earn a chance to compete against some of the best competitors in the world come December.
This will be Zarovska’s second consecutive Olympia appearance. In 2021, she won the Omaha Pro and punched her ticket. During the biggest show of the year, Zarovska finished eighth in Women’s Physique. Exactly one year later, she will have a chance to show improvements on the biggest stage.
Eva Montgomery appeared on stage in Women’s Bodybuilding hoping to return to the Olympia. She competed at the Tampa Pro last season and returned to the stage on Saturday.
The full results from the show have been announced. Check out the breakdown from each division and official score cards below!
2022 Vancouver Island Showdown: All Division Winners
Women’s Physique: Christelle Zarovska
Women’s Bodybuilding: Eva Montgomery
2022 Vancouver Island Showdown Breakdown
Women’s Physique
First Place – Christelle Zarovska
Second Place – Emilija Martic
Third Place – Tina Mauer Guadarrama
Fourth Place – Maria Quennie Liberman
Fifth Place – Layla Ikahihifo
Sixth Place – Jennifer Streeter
Seventh Place – Dannielle Goulet
Women’s Bodybuilding
First Place – Eva Montgomery
2022 Vancouver Island Showdown Official Score Cards
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Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Transparent Labs UNCUT High Protein Energy Bars Review
Get the most out of health and taste with Transparent Labs UNCUT Protein Bars.
Product Overview
Protein bars tend to be fantastic snack options for those of us constantly on the go. While a common idea around these bars are that they are simply a replacement for candy bars, that couldn’t be farther from the truth. Sure, many of them are loaded with sugar, taste great, and have really no nutritional value at the end of the day.
But companies are trying hard to make sure protein bars taste great and actually benefit your health and performance. Transparent Labs UNCUT High Protein Energy Bars are those bars looking to power you through the day with constant fuel while also benefiting your overall health and wellness.
Transparent Labs UNCUT High Protein Energy Bars have a 2:1:1 ratio of carbs, protein, and fat to deliver great macros along with great taste.
A good protein bar will be loaded with protein and can fill you up for those on-the-go needs. With a great ratio of macronutrients, plenty of flavors, and low amounts of sugar, these may not replace a meal, but they can add to your lifestyle and make snacking easier and affordable while keeping your health and gains in mind.
Transparent Labs is a solid company who prides themselves on transparency and honesty when it comes to their labels and ingredients. With no added artificial sweeteners, coloring, or preservatives, Transparent Labs works to bring you the top of the line ingredients at clinically effective doses with no hidden formulas.
Transparent Labs products are manufactured in a state-of-the-art facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA). Each product is third party tested to keep the quality as high as possible and the buying experience as easy as possible.
UNCUT High Protein Energy Bars Highlights
Transparent Labs UNCUT High Protein Energy Bars are designed to give you tons of fuel throughout the day while still being healthy and great tasting protein bar options. With a 2:1:1 ratio of carbs, protein, and fats, Transparent Labs has put a priority on ensuring your macronutrient intake is met in a responsible and reliable way. With real-food ingredients, these bars contain zero artificial sweeteners, colorings, or preservatives and offer a guilt-free option any time of day.
Ingredients
Whey Protein Isolate: A more filtered form of whey protein, this is a great source for those looking to get majority protein with little to no carbs and fat. This is great for muscle growth, recovery, and those looking to lose weight (1,2).
Roasted Almonds: Almonds are nutrient dense and are packed with antioxidants. They can also work to reduce hunger by increasing the feeling of fullness with both protein and fiber (3).
Honey: Also with nutrients and antioxidants, honey is a great way to sweeten things and is better than using real sugar (4).
Other Ingredients
Semi Sweet Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Dextrose, Soy Lecithin, Vanilla), Almond Oil
Calories
280
Protein
16g
Carbs
24g
Fat
14g
Sugar
19g
Flavors
Chocolate Chip, Chocolate Coffee
Price, Flavors & Effectiveness
Transparent Labs UNCUT High Protein Energy Bars are those great tasting, guilt-free options to include in your diet to power you through the day. With real food ingredients, you know you are getting a quality treat with these bars. With 12 bars per box, each bar costs around $2.49.
Two great flavors in Chocolate Chip and Chocolate Coffee ensure you never grow bored of the taste.
Pros
Real food ingredients that are clean and effective
2:1:1 ratio of macros
Great tastes with no artificial additives
From a reputable company in Transparent Labs
Cons
A bit high in sugar compared to others
Only available on their website
Price: $29.99/ 12 Bars
Who Should & Who Shouldn’t Use UNCUT High Protein Energy Bars?
Who Should: Anyone looking for a great protein bar to fuel your day. Those who prefer a balance of macronutrients and the value of whole food ingredients as well.
Who Shouldn’t: Those who would prefer less sugar and those who may be looking for more flavor options as well.
Best Time To Eat UNCUT Protein Bars
Transparent Labs has designed these bars to be consumed at any time of day. They are particularly a great source of post-workout fuel and we agree.
Check out our list of the Best Protein Bars for more great nutritional products here!
Overall Value
Transparent Labs UNCUT High Protein Energy Bars are those protein bars worth taking for they have a great ratio of macronutrients and are made with real food ingredients. Your protein bar should reflect your lifestyle and you shouldn’t settle for anything less than. Transparent Labs knows what athletes need and seeks to produce only the best products possible. What you are really getting are high protein energy bars great for anytime of day with great ingredients and real benefits. Try Transparent Labs UNCUT High Protein Energy Bars today and power any workout, activity, or whatever you need to get done.
Try Transparent Labs UNCUT High Protein Energy Bars Today
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*Images courtesy of Transparent Labs and Envato
References
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Hull, S.; et al. (2015). “A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women”. (source)
Samarghandian, S.; et al. (2017). “Honey and Health: A Review of Recent Clinical Research”. (source)
PHOTOS: Hunter Labrada Makes Appearance As Guest Poser During Pittsburgh Pro
Hunter Labrada made his second guest posing appearance of the year in Pittsburgh!
Hunter Labrada has been putting on some major size this offseason and showed it off once again during the 2022 Pittsburgh Pro. The competition was held on May 6-7 with guest posers appearing on Saturday. This is Labrada’s second time appearing on stage as a guest poser giving fans physique updates since he will not be competing in any official shows.
The Pittsburgh Pro is known for its star studded guest posing routines. The competition is run by IFBB Pro and NPC president Jim Manion, making it one of the more exciting events of the season each year. Alongside Labrada was Brandon Curry, Nick Walker, and Derek Lunsford also guest posing.
Hunter Labrada is one of the biggest up-and-coming talents in bodybuilding. He was victorious during the Chicago Pro last season giving him qualification to the biggest show of the year. Labrada finished fourth during the Olympia and has put all of his effort into improving for this year’s show.
You can see photos of Labrada and all guest posers at the 2022 Pittsburgh Pro right here:
Hunter Labrada burst onto the scene in 2020 when he won the Tampa Pro, earning his first bid to the Olympia. He finished eighth that year and made a huge jump come 2021. Now Labrada, who has gained many fans over the years, is looking to make even more improvements heading into the 2022 show.
Labrada is the second going of his father, legendary bodybuilder Lee Labrada. He is a mass monster but has developed a physique that fits modern day bodybuilding. He is well conditioned and brings an aesthetically pleasing look to the stage.
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Hunter Labrada has the size to compete on stage and the drive to improve day by day. Put all of this together and there is a competitor that might be destined for an Olympia victory in his career. In 2021, Labrada finished behind just Curry, Hadi Choopan, and reigning two-time champion Big Ramy.
The 2022 Olympia has a chance to be one of the deepest in recent memory with the likes of Labrada and Walker putting all effort this season into it. Labrada recently showed what he has to offer and fans should be looking forward to what he will bring to Las Vegas.
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