All Posts By Presser
How to Implement Reactive Deloads
Ever wonder how to cause less fatigue and add deloads into each week’s workout plan?
Here’s the dream. You go to the gym. You lift weights. You sleep and recover. Then, your muscles get bigger and you lift bigger weights. Rinse and repeat forever until you look like a Greek statue on steroids.
Unfortunately, getting stronger linearly forever like this is not possible. It appear this way when you first start lifting, but as you inch towards your genetic ceiling, things get tricky.
You realize, you’re building significantly less muscle as you advance in your training career. You’re forced to train a bit harder and because of the loads you’re lifting, fatigue is accumulating on your body.
Adding 5-10 lbs to the bar every week is now an impossible fantasy.
This is where hardcore lifters often learn about deloads where you reduce training variables so fatigue can dissipate. However, the common practice of deloading is pre-planned and usually requires a week of not making progress for the whole body.
This works well in powerlifting where deloading is often popularized, but many people who are primarily training for size would do better with reactive deloads.
Instead of a preplanned deload week for your entire body, reactive deloads are autoregulated deloads that only require you to reduce training variables for the body parts necessary.
This allows you to maximize on progressive overload and only deload when you need it. Here’s how to do it.
When is a Deload Necessary?
To reactively deload properly, you need to know when it’s time to deload. This means you need objective metrics, not subjective feelings.
Sometimes, people get sore, have a poor’s night of sleep, or simply feel unmotivated where they think a deload is warranted. However, the human body is a beautiful adaptable machine. It can adapt in ways you don’t realize it’s doing. This is why, you could feel like utter piss, but still be recovered.
Because being recovered for your workouts objectively means your performance is returned to baseline. So if you could bench 185 for 3 sets of 8 this week just like you did last week, your bench press is fully recovered. If you can perform even better, then you’ve recovered and your body has adapted to do more. Brownie points.
So before identifying the need for a deload, you need to be tracking your perforamnces consistently. This is basic 101 type of stuff that still gets ignored by dudes going to the gym for decades. Without tracking, your performance, you might be deloading when you don’t have to. For example, soreness doesn’t necessarily mean deload. If you take an unnecessary deload, you wasted a week that could’ve netted you more gains.
Alternatively, without tracking your performance, you might be missing out on deloads you should’ve taken. Remember how I said, you can feel like piss but be recovered? Well the opposite is also true. You can be unrecovered but feel great.
You might feel fresh and the weights might be moving well, but without tracking your performance, some people don’t realize their performance keeps dropping as they’re body is collecting fatigue faster than this country is collecting inflation.
So once you’re tracking your performance, you’ll know it’s time to do a reactive deload when you do your first set and your performance drops. This is a clear sign for a reactive deload which I’ll show you how to do in just a sec.
But let’s say you match your performance on set 1, but barely made it out alive to do so. Chances are, your performance will drop on set 2 as well, so you might as well do a reactive deload. There’s no point in risking it for the biscuit and digging yourself a deeper recovery hole.
How to Implement Reactive Deloads
Once you’ve determined it’s time for a reactive deload, you will turn all subsequent sets for that exercise into speed work. This means you drop the load significantly. It doesn’t matter by how much, but 50% is a good rule of thumb. This allows you to accelerate the movement on the concentric at a fast tempo.
Eccentric tempo should still be controlled to maintain technique. Rep target should be much lower as well to minimize fatigue. To keep it simple, I have all of my clients aim for 5 or 6 reps for all reactive deload sets.
The speed work allows you to reach high levels of muscle activation while allowing neuromuscular fatigue to drop along with relieving stress on the joints and connective tissue.
These sets should feel super easy. It’s tempting to add more weight or do more reps, but that’s defeating the purpose. You’re adding unnecessary fatigue when you should be clearing fatigue.
It’s also so easy that it’s tempting to skip the set altogether. However, speed work allows you to train the movement keeping it fresh in your nervous system and can boost your performance in that lift later on which is always great when you return to training that movement hard.
After you’ve deloaded that movement, you have the option to do a reactive deload for all other movements in your training week that directly involves that muscle.
This will be based more on feel. If you initially had a small drop in performance, just deloading that movement should suffice. However, if you had a bigger drop in performance and overall, feel pretty beat up, deloading from all relevant movements for the week is wiser.
Nonetheless, you don’t deload from all exercises. For example, if deloaded from Romanian Deadlifts, you can still keep progressing your biceps curls and lateral raises because those muscles/movements are still recovering. Push them hard and don’t let weeks of growth slip by where they don’t have to.
Time to Reactive Deload
So let’s say last week you did hack squats for 3 sets of 12, 11, and 10 with 200 lbs. This week, you’re expected to do better and possibly even max out the rep range to get 3 sets of 12 with 200 lbs. However, your first set sucked. You only got 9 reps instead of 12. The remaining 2 sets are now reactive deloads where you’ll do sets of 5 with 100 lbs.
Next week, you’re likely to hit 3 sets 12 with 200 lbs and then you can keep pushing the weight or reps up from there.
That’s essentially what training comes down to. You train hard and push your performance up. When you can’t train hard, you dump fatigue strategically as if you’re breaking up with a deadbeat girlfriend. Then once the baggage is gone, you keep moving on up.
Rinse and repeat and you can get more strong and muscular than ever before. This alone simplifies your training as well and destroys the need for complex periodization models.
Philip Ricardo Jr: How To Become A Successful Pro Natural Bodybuilder
[embedded content]
Philip Ricardo Jr. discusses the INBA/PNBA and how bodybuilding lovers who do not want to use drugs can become successful as a pro natural bodybuilder.
Philip Ricardo Jr. has his own promoted INBA/PNBA natural bodybuilding competition coming up this month. The Pro/Am Philip Ricardo Legends International is set for April 30, 2022 and will be the first major event in the INBA/PNBA 2022 season. That’s why we decided to reconnect with Ricardo Jr. and discuss his upcoming show and other trending topic sin both natural and untested bodybuilding. In our latest GI Exclusive interview, Philip Ricardo Jr. goes into detail on how become a successful pro natural bodybuilder.
For many fans in the bodybuilding world, it’s seen that an actual bodybuilding career or success can only happen in the IFBB Pro league. That in order to become a successful bodybuilder, one will have to use PEDs such as steroids to become a bodybuilding superstar. But Philip Ricardo Jr. wants bodybuilding lovers to know that this isn’t true. The leading league in natural bodybuilding, INBA/PNBA, is taking strides to make pro natural bodybuilders super stars in their own right.
That’s why we reconnected with Philip Ricardo Jr. – to discuss the tactics and paths that aspiring natural bodybuilders can take to find success and a career in bodybuilding without having to resort to PEDs. With Ricardo’s very own Pro/Am show around the corner kicking off the INBA/PNBA season – there was no better time to inform those on the fence how they can go from aspiring bodybuilder to natural bodybuilding champion.
The INBA/PNBA Pro/Am Philip Ricardo Legends International is set to be the first major show of the INBA/PNBA season. Not only is this the first pro/am show of 2022 for the league, Philip Ricardo Jr. has personally worked to ensure that some of the biggest names in the INBA/PNBA will be competing. Former Mr. America and Natural Olympia champions will be in attendance to make for a superstar weekend (that Generation Iron will cover and provide a full recap later this month).
But how does one become an INBA/PNBA superstar? Is it possible to make a full time career out of being a pro natural bodybuilder? Philip Ricardo Jr. took some time with us to detail how the INBA/PNBA qualification system works and how the major pro shows handle prize money and promotion.
The INBA/PNBA is not unlike the IFBB/NPC. The INBA league (International Natural Bodybuilding Association) is the amateur division of the league. The PNBA (Professional Natural Bodybuilding Association) is the pro division of the league. Amateurs compete in INBA shows to eventually earn their pro card.
But unlike the IFBB Pro league, once a natural bodybuilder receives a pro card – they can continue to compete in the INBA amateur league as long as they want. This allows for flexibility in the bodybuilder’s career – they can continue to compete until they feel their physique is prepared for the pro level. Yet, while they prepare they can still gain experience (and cash prizes) by competing in the amateur league as they transition into pro.
The Pro/Am Philip Ricardo Legends International is the first pro/am of the season and a perfect showcase for what kind of success a pro natural bodybuilder can really achieve. In addition to this – you can witness the INBA amateur league strive for the next round of pro card qualifications.
Check out Philip Ricardo Jr.’s full tips and info on how to become a successful pro natural bodybuilder by watching our GI Exclusive interview segment above! And for more information on the Pro/Am Philip Ricardo Legends International – visit the official INBA/PNBA website right here.
Nick Walker Continues Moving Big Weight With 185-Pound Incline Dumbbell Press For 10 Reps
Nick Walker is showing off incredible strength with recent lift and sharing a physique update.
Nick Walker made it clear that he is going for the 2022 Olympia title and nothing else. During his offseason, Walker continues to put up big weight in the gym and shows why he will show up in better shape this time around. In a recent workout, Walker was able to lock out 185-pound dumbbells on incline press for 10 reps.
Walker has turned into one of the biggest competitors in bodybuilding. The mass monster finished fifth at the Olympia in October and was not satisfied with his performance. Now Walker, who chose not to defend his Arnold Classic title, has put all of his focus into the Olympia prep.
This particular workout featured a combination of chest and biceps. Walker performed incline bench presses with dumbbells along with low cable curls. When hitting incline bench presses, Walker was able to get the weight up.
This is not the first time that Nick Walker has put up big weight in recent weeks. He recently went through a shoulder day where he put up 165-pound dumbbell shoulder presses. Walker has been able to put on some size and does not look like he is going to slow down.
Nick Walker turned in one of the best rookie seasons in recent memory. He was able to earn qualification to the Olympia last year with a victory during the New York Pro. Walker followed this up with a victory during the Arnold Classic before heading to the Olympia two weeks later.
After his fifth-place finish, Walker expressed how he felt like it was a loss rather than a strong performance in his first Olympia. Walker made sure that he would place all of his attention into the 2022 show and not compete during the season.
This recent training session proves that Nick Walker has the strength and determination to get where he wants to be. It will be interesting to see how he will stack up this time around against the likes of Big Ramy and Brandon Curry, who won the Arnold Classic this year without Walker in the lineup.
The Olympia is set for December and will return to Las Vegas. This will be the site for the biggest competition of the year in bodybuilding with the elite talent in all of the sport.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Up and Coming Russian Bodybuilder GoodVito Has Moved to Brazil
Russian bodybuilder GoodVito has made the move to Brazil.
It looks like popular bodybuilder Vitaliy Ulgonikov, better known as GoodVito, is moving to Brazil. The Russian bodybuilder is looking to make a big change and compete in the NPC and eventually the IFBB Pro League. It appears that his desire to be the best in the world is the reason for such a drastic move.
In order to become number one an individual must have several qualities. You have to have discipline, something that is nonnegotiable. You must also be willing to sacrifice in some way in order to obtain your ultimate goal. The sacrifice could be anything from sacrificing your time to getting outside your comfort zone and trying something new. It appears that Russian bodybuilder GoodVito has decided to do the latter.
Looking to become an IFBB pro and the best bodybuilder in the world, GoodVito has decided to take a different approach. That’s no small task, becoming the best of the best. The Russian bodybuilder decided to get outside his comfort zone and start fresh.
Big Move
GoodVito has moved to Brazil leaving his native Russia. The bodybuilder recently posted about the move on his Instagram page.
Friends, I arrived in Brazil ??, thanks for your hospitality. I will make a video in Portuguese. what are you interested in knowing??
I came to Brazil, my goal is to improve my form and put it in pro tournaments. @ugrinovv and I have a lot of work to do. In the near future I will tell you more about my move and general preparation plans. In the meantime, you can write your questions in the comments, I will try to answer them ?
This move is no doubt a major transition for GoodVito. The change of scenery and culture could exactly what he needed to become a top level pro. There will no doubt be more opportunities for him to compete in NPC and eventually IFBB shows. Time will tell if the move will produce benefits or drawbacks.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Adrienne Koleszar Profile & Stats
The biography, life, and accomplishments of Adrienne Koleszar
Image via Instagram @adrienne_koleszar
Adrienne Koleszar is a German fitness model, senior police commissioner, and former bikini competitor. Shortly after sharing her transformation photos online, she became a social media sensation, and people began looking up to her for fitness advice and motivation.
Koleszar is one of the most-popular German female fitness internet celebrities and is also known as ‘Germany’s most beautiful police officer.’ She has the travel bug, and her posts on social media deliver a unique combination of fitness and wanderlust.
Below is a complete breakdown of Adrienne Koleszar’s profile, stats, biography, training, and diet regimens.
Full Name: Adrienne Koleszar
Weight
Height
Date Of Birth
135-145 lbs
5’8″
9/5/1980
Profession
Era
Nationality
Senior Police Commissioner, Bikini Competitor, and Fitness Model
2010
German
Image via Instagram @adrienne_koleszar
Biography
Born on May 9, 1984, in Jewel Box, Dresden, East Germany, Adrienne Koleszar started working out at the age of 14. Interestingly, her parents signed her first gym contract for her.
Koleszar began training with the goal of reducing fat around her legs and glutes. She restricted her workouts to exercises that targeted the muscles groups. However, she soon realized her spot-reduction techniques weren’t working, and she wasn’t making any progress.
After years of unfruitful hard work, Adrienne Koleszar understood that she needed to make amends to her training and diet program to see the needle budge in the right direction.
Motivated to transform her physique, Koleszar made the necessary adjustments. According to the German fitness influencer, her diet program was her biggest problem.
Notably, Adrienne may have started training as early as 14, but she admits that she only got it right in her late twenties.
After sticking to her new training and diet regimen for a few months, Adrienne Koleszar started noticing positive changes in her physique.
Image via Instagram @adrienne_koleszar
Taking Social Media by Storm
Koleszar was juggling her police work while working on her physique. Nonetheless, she began uploading her body transformation updates and lifestyle photos on Instagram. It wasn’t long before her photos began gaining traction.
“Being a police officer is more than wearing a uniform, publishing funny videos in police cars or posing with guns. I’m on active duty – which means I work in shifts, full time – no excuses,” said Koleszar while discussing managing her police job with her social media accounts. “I can’t just do whatever I want. I have to bear responsibility for all of my actions. The most important thing for me is to be doing a good and honest job, always looking forward and helping people no matter what happens. Be careful with prejudices, social media isn’t real life!”
As a police officer, Adrienne Koleszar is committed to addressing domestic violence cases, public brawls, and road accidents in the city of Dresden.
Right after her 30th birthday, a tumor was found in her right chest. It was benign but large and initially very painful. She fought the tumor and returned to her normal life within a year.
Unlike other fitness social media celebrities, Adrienne Koleszar was a late bloomer on Instagram as she shot to fame at 31. However, she has earned herself a loyal following.
Koleszar is an example that it is never too late to start your physique transformation journey or experiment with something new.
“The best time to plant a tree was 20 years ago. The second best time is now” — popular Chinese proverb.
Koleszar has been under fire from her superiors in police in the past for posting indecent photos on social media. Following directives, she has reduced her social media activity but has stuck to her police job and lifestyle.
Image via Instagram @adrienne_koleszar
Accomplishments
2014 Int. Newcomer Cup Butzbach, Win and Overall Champion
2014 Int. Niedersachsencup Salzgitter, Win and Overall Champion
2014 German Championships Bochum German, Vice-Champion
Image via Instagram @adrienne_koleszar
Training
Adrienne Koleszar is one of the hardest workers in the gym. She trains seven days a week and does not take any days off unless she is ill or busy with police duty. Additionally, she cycles for 40 minutes every day.
As per Koleszar, legs are her weakest muscle group, so she trains them twice a week. After years of hard work and consistency, she turned her lower body into a strength. The German bikini competitor also revealed that hip-thrust is her favorite booty-building exercise.
“Only illness or force majeure could keep me away from the gym.” — Adrienne Koleszar
Image via Instagram @adrienne_koleszar
Nutrition
After wasting years due to an inefficient diet program, Koleszar understands the importance of a personalized and balanced nutrition program in an effective transformation program.
She follows a strict nutrient-dense macronutrient-focused diet to meet her daily calorie goals. Adrienne Koleszar promotes eating potato instead of rice and eats a high-carb diet.
The German eats 2,500 calories every day to sustain herself while out enforcing the law and training in the gym. Interestingly, the average bikini girl eats anywhere between 1,500-2,000 calories every day.
Her favorite dish is the porridge of proteins, which includes egg whites and oatmeal. “This kind of power helps me keep the body toned,” explains Adrienne.
Supplements
Adrienne Koleszar uses the following supplements to maintain her physique:
Breon Ansley Shares Massive Leg Workout, Plans To Compete At 2022 Tampa Pro
Breon Ansley shared a workout that he is using ahead of the 2022 Tampa Pro.
Breon Ansley has been one of the top competitors in Classic Physique for years now and continues to compete at a high level. The former Olympia champ recently went thought a massive leg day and shared his plan to compete at the 2022 Tampa Pro.
Ansley won back-to-back Olympia titles in 2017 and 2018. The next year, he was defeated by Chris Bumstead and this is when he began his reign. In October, Ansley finished third at the Olympia, behind both Bumstead and Terrence Ruffin. Classic Physique is continuing to improve and that was on full display during the 2022 Arnold Classic.
In Columbus, Urs Kalecinski and Ramon Rocha Queiroz burst onto the scene even further. Ruffin won his second consecutive Arnold Classic but it was Queiroz who finished as the runner-up while Kalecinski finished third. Ansley was unhappy with his finish during this show and will undoubtedly work to improve his physique even further.
Breon Ansley Leg Day Routine
During a YouTube video Ansley shared, he showed off a mass-building leg workout but also revealed his plan to compete at the Tampa Pro this year. This is something that he did not share until this video was made.
“We are 16 weeks out from the Tampa. I was never really putting the show out there but you heard it here first, here now. You guys are definitely worthy of knowing the information first. My family. So that’s what it’s going to be guys. The Tampa Pro, 16-weeks out, I’m 197 lbs right now so I’m ahead of the game. I’m going to be at 180 at the weight cap in about another 10 weeks. So I want to be right at the weight cap 6 or 7 weeks out.”
Breon Ansley’s preparation continued in the gym with a massive leg workout featuring a “new master plan.” Ansley will focus on high-volume during this workout to remain leaner for a longer period of time.
Leg Extensions: 2 sets of 6, 1 set of 10
Lying Hamstring Curl: 1 set of 6, 1 set of 7, 1 set of 8
Smith Machine Squats: 1 set of 5, 1 set of 9, 1 set of 5
Bodyweight Bulgarian Split Squats: 1 set of 9, 1 set of 11, 1 set of 15
Sissy Squat Machine: 1 set of 5
Barbell Walking Lunges
Standing Calf Machine: 1 set of 5, 1 set of 8
Sitting Calf Machine: 1 set of 5
“This new master plan that we’re putting together this time, that’s going to be the difference. So if I’m leaner over a longer period of time, you guys know usually I’m at 180 like the last two days before weigh ins or the last day before weigh in.”
Breon Ansley has decided to step on stage prior to the Olympia to see the progress he has made. This is a measuring stick to how he will look come December. After the Arnold Classic, it is clear that Ansley decided to shake things up and will feature a new plan.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
What To Look For In The Healthiest Mass Gainer For Post-Workout Gains
The healthiest mass gainer can build muscle in the most healthy way.
Mass gaining supplements have the ability to boost our overall gains and the healthiest mass gainer should absolutely be on your shelf. With so many products out there, the choices can seem overwhelming, however, there are those top products to choose from that will enhance overall performance and health. What it takes is knowing what to look for because many supplement companies try to take the easy way out. But you deserve the best and can easily get there with the right approach to mass gainers.
As supplements working to improve strength and size, while providing for a clean bulk, what you will find are that mass gainers work to give you the best benefits possible. Taken for those in a bulking phase, or for those who struggle to gain weight, mass gainers are a healthy approach to gaining weight and overall mass. The healthiest mass gainer puts you and your gains just one step ahead of the rest.
Let’s take a deeper look into mass gainers and explore what you need to know when looking for the healthiest mass gainer supplements. Knowing what to look for can go a long way and you won’t be disappointed by the results for your performance and overall health.
What Is A Mass Gainer & What Are The Benefits?
A mass gainer typically comes as a powdered supplement that can be added to your desired beverage of choice. Packed with macronutrients, and other added ingredients as well, this supplement can work to increase strength and size as you look to build overall mass (1).
Benefits of mass gainers include:
More growth and recovery: With protein and the right ratio of macronutrients, you work towards those bulking needs in an effective way (2).
Reach calorie intake: For those looking to hit a certain amount of calories or struggling to get there, mass gainers can pump you with clean calories (3).
Good source of fiber: The top mass gainers will have plenty of fiber to help with nutrient absorption and overall digestion (4).
What To Look For In The Healthiest Mass Gainer
There are some key factors to look for in your healthiest mass gainer that will greatly enhance all of your gains. By knowing what to look for, you can better prepare yourself for whatever comes your way and will ensure your product is as safe and healthy as possible.
Related: Top 5 Reasons Why You’re Not Gaining Muscle Mass
Amount Of Macronutrients
The key factor for mass gainers is that you get the right amount of macronutrients possible. For those looking to just get protein, and in particular a whey isolate, then protein powders are the best option for you. What you will find with mass gainers are a supplement packed with a balance of protein, carbs, and fat. What you should watch out for is the ratio. It is obviously not an exact science but these three macronutrients should be working together to build gains.
Sugar Amount
Sugar is a gains killer and some of these supplements try to sweeten up the taste with sugar. Consider this though, for if you are trying to avoid sugar or keep this out of your diet altogether, you will find that some mass gainer supplements do have sugar that you just don’t need.
Added Ingredients
Mass gainers can also include added ingredients like fiber or digestive enzymes to allow for better absorption and overall digestion. What you will find with this are those nutrients will hit you more effectively so nothing goes to waste. Plus, with such a massive load of macronutrients hitting your body at once, it is important to have the right added ingredients to optimize digestion and absorption for no bloating or discomfort.
Flavors & Natural Vs. Artificial Sweeteners
It helps to have supplements with great tasting flavors for variety, but keep in mind the sweeteners used. While artificial sweeteners aren’t the end of the world, if you can find a naturally sweetened supplement, this will work so much better for your gains in the long run.
Calories
Mass gainers will be high in calories, but they are clean calories, meaning the supplement is designed to give you as many nutrients as possible for the best growth. However, keep in mind the number of calories depending on the phase you are in just as an added component to your health.
Featured Mass Gainer For Clean Gains
Finding the right supplement can be challenging but it isn’t impossible. With so many on the market, the saturation can lead to frustration when looking for the healthiest mass gainer. We wanted to share a great supplement with you so you can get the most out of your mass gaining products in the healthiest way possible.
Transparent Labs ProteinSeries Mass Gainer
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
Price: $69.99
Check out our list of the Best Mass Gainers for more great muscle building and mass gaining products!
Wrap Up
Finding the healthiest mass gainer can be a challenge but it is not impossible. Mass gainers are designed to pump you with the right nutrients so you see the best growth possible. Ultimately, you will get a great product that works to boost performance and aid in your overall health. By keeping an eye out for these above factors, you set yourself to find the best and most healthiest mass gainer on the market and for you.
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 Envato
References
Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Best CBD Roll-On Supplements For Recovery & Relief
CBD roll-on supplements for bodybuilding and their effects on muscle inflammation and recovery.
For many athletes in bodybuilding and strength sports, CBD has continued to be a vital supplement to aid with recovery, sleep and overall muscle inflammation support. With many forms of applications, we may neglect the fact that a CBD roll-on supplement can work for targeted relief better than most. The CBD market is growing more and more saturated with companies and products every day.
While this may seem daunting, for the choices are endless, it is actually a massive pro for consumers. The more products out there, the better our chances are in finding a quality supplement. Despite the high price of some brands, there are reputable companies creating and producing high-quality and premium products that won’t break the bank.
CBD forms and applications are most common in tinctures, gummies or other edibles, vapes, or creams and other topicals. While each has their own benefit, and ultimately it comes down to your preference, for those seeking targeted relief and fast acting support, a topical application is the best route. Massaging gently into the affected areas allows for that fast-acting relief as you kickstart those recovery goals. As for roll-on supplements, the ability to easily apply to your muscles makes this a great choice.
Let’s take a look at CBD and what makes a roll-on supplement a great choice. Knowing the benefits and what you will get out of these supplements will make your decision easier as you look to invest in your overall recovery.
What Is CBD & Benefits Of It?
Cannabidiol (CBD) is a phytocannabinoid found in the cannabis plant, however, it does not give you that high-inducing effect most often associated with cannabis. It reacts with the endocannabinoid system, which is important for bodily homeostasis and the maintenance of a stable biological environment with internal and external factors. This system plays a role with things like sleep, mood, appetite, immunity, and soreness relief, among others.
The benefits of CBD tend to mirror the role of the endocannabinoid system, meaning it can positively affect your immune system, promote healthy skin, and assist with cognitive function by working to relieve anxiety and depression (1,2).
As athletes looking to recover better, CBD can relieve muscle soreness and inflammation to assist with overall better muscle recovery. By impacting certain receptors, an athlete will find reduced inflammation and better post-workout recovery (3,4).
On top of the physical relief, CBD can promote better sleep and we as athletes know that sleep is when much of our recovery happens. With improved sleep, we build muscle and allow our muscles to heal for better bounce back and more time in the gym.
What Exactly Is A CBD Roll-On Strick?
A CBD roll-on stick is a topical application that has a revolving massaging head that can be easily moved around the affected sore area. It works to provide mess-free support and relief so you don’t have to deal with the hassle of unwanted clean-up.
Related: Top CBD Workout Products For Ache-Free Gains & Recovery
How A Roll-On CBD Supplement Helps With Recovery
A roll-on CBD supplement will allow you the ability to apply CBD in topical form to the affected area or areas while keeping it mess-free. Athletes enjoy using CBD topicals in general for this allows for extra focus and attention paid to those sore muscles. By needing to work the cream into the muscle, you take the time to actually massage and work that muscle to alleviate any soreness. Plus, many of these topicals allow for fast acting relief given the strength of their formula.
For many roll-on products, a massaging roller ball allows for targeted application and the versatility of nice movement around that sore muscle. An often overlooked benefit of CBD roll-ons are that they are mess free. Typically, with a cream, you need to rub it on your hands to then apply to the affected muscle. Sure, you can wipe your hands dry but then you still have that slippery and sticky feel even after washing.
A roll-on alleviates this by keeping your hands clean and offering up the right pressure with the roller ball. This may seem silly, but sometimes it’s the little things that go a long way.
In short, benefits of a CBD roll-on stick include:
Easy application
Relief from muscle soreness and discomfort
Powerful formula
No clean-up
Easy to use and convenient to carry
Are CBD Roll-Ons Safe?
CBD roll-on supplements are safe for use but it’s always important to read the label to make sure it fits with your health needs and lifestyle. All you are doing with a CBD roll-on is gently massaging the formula onto the skin and into the muscle for the best relief.
Can You Fail A Drug Test While Using A CBD Roll-On?
If your CBD is coming from a reputable company, then you will not fail a drug test. Pure CBD and those brands producing those top of the line products ensure you can use this supplement without testing positive.
Related: Best CBD For Muscle & Joint Recovery After A Workout
So, Are CBD Roll-On Supplements Actually Worth It?
Absolutely. For those athletes looking for ease and convenience with their CBD supplement, look no further than a roll-on. Keep this product in your gym bag, at the office, or in your home for easy access and apply to the spot as many times as recommended. With fast-acting and targeted relief, this is worth it for those recovery goals.
And for those concerned about price, it is possible to find a quality supplement without totally breaking the bank. Despite the saturation in this industry, there are companies out there seeking to produce high-quality yet cost effective supplement so athletes everywhere can thrive.
How We Choose The Best Roll-On Stick
When looking at a CBD roll-on stick, we focus on a few factors including:
Formula: The formula should include effective ingredients and a powerful results with the right amount of CBD.
Size: Your roll-on stick should last you a long time while also being easy to carry
Brand: You want a company that is working for you and that is creating reputable products.
Featured CBD Roll-On
We wanted to share a premium CBD roll-on supplement designed to increase muscle recovery and help you repair overall. The right ingredients packed into a powerful formula with easy application allow for an effective supplement as you look to improve your performance and overall health.
Level Select CBD Level 3 Sports Roll-On
Level Select CBD Level 3 Sports Roll-On is a high concentration CBD massaging roller supplement with 1,800mg of high-quality CBD for those muscle soreness needs.
Level 3 Sports Roll-On is a new and improved CBD topical designed with their highest concentration of 1,800mg for maximum strength. The massaging roller ball allows for targeted application and relief of this mess-free and fast-absorbing formula. A cooling mint scent is a nice addition, and this is perfect for those on-the-go needs from home, the office, or a competition.
Price: $49.99
Check out our list of the Best CBD Supplements for more great CBD products!
Wrap Up
CBD supplements are growing in popularity more and more by the day and roll-on supplements are up there with the best of them. Working for targeted relief and giving you the best benefit when it comes to soreness relief and overall recovery, this mess-free application will enhance recovery and keep you in the gym. More time in the gym simply means more gains. With an effective CBD roll-on supplement, all those recovery goals can be achieved and with no hassle or stress to you at all.
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 Level Select and Envato
References
Nichols, J.; et al. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Skelley, J.; et al. (2020). “Use of cannabidiol in anxiety and anxiety-related disorders”. (source)
Argueta, D.; et al. (2020). “A Balanced Approach for Cannabidiol Use in Chronic Pain”. (source)
Rojas-Valverde, D. (2021). “Potential Role of Cannabidiol on Sports Recovery: A Narrative Review”. (source)
Best 3 Exercises To Use Weightlifting Shoes For Support & Stability
Use weightlifting shoes to boost these exercises.
Many of us lifters use weightlifting shoes as important fitness accessories to aid in overall support and big lifts. What you might find are improved gains when you decide to use weightlifting shoes in your routine.
There are some exercises that do require weightlifting shoes for you need the right support and stability when increasing power and explosivity. Knowing which ones can make all the difference in the world as you look to improve your gains.
Let’s take a look at some great exercises and see what weightlifting shoes can do for you. By working to build better support and aid in those strength building goals, a great pair of weightlifting shoes can be a game changer for you and your workouts.
Benefits Of Weightlifting Shoes
For those wondering what weightlifting shoes can actually do for you, look no further than below. Fitness equipment like weightlifting shoes are designed to improve all areas of your training and performance so you see the best results. By putting an emphasis on the right equipment, you can better tackle any of those goals.
Related: How Lifting Shoes Can Improve Your Squat
Benefits of weightlifting shoes include:
Better support: Support the foot and ankle during big lifts by providing better grip on the floor.
Increase ankle support: A snug fit around the ankle will improve mobility and not put you in a vulnerable position.
Raise your heel: A raised heel will work to improve flexibility and mobility while also ensuring comfort for those lifts.
Ensure safety: You will find that with the support and overall fit, you will feel more safe when lifting big weight.
Best Exercises To Use Weightlifting Shoes
These exercises below are great strength builders and can aid in training and performance. Using weightlifting shoes during these exercises is what you need to see the best results.
[embedded content]
Squats
The squat is a staple exercise for many athletes for it will enhance lower body growth for the best gains. This is certainly one of those exercises to promote muscle while also working to improve power and explosivity. Plus, you build stability and balance for other big lifts and movements.
Weightlifting shoes will give you a sturdy and stable feel on the ground, especially when you are under so much weight.
Squats Benefits
Increase lower body strength: Work your quads, glutes, and hamstrings for better strength, stability, and certain sport specific and functional movements.
Better power: The nature of this movement requires the best for power and explosivity and will promote both as you look to optimize performance.
How To Do Squats
Place the barbell on your traps and shoulders with your feet shoulder width apart. With a tight core, bend your knees while keeping your spine neutral, squatting down to your optimal range of motion. Once at the bottom, drive through your feet to return back to your starting standing position.
Push Press
The push press is a great muscle builder that requires proper form and real stability in order to lift the weight overhead. You will find great benefits to power and speed, as well as muscle growth with this movement. The nice part about this exercise is that it works not only your upper body, but lower body as well.
Using weightlifting shoes will give you the support you need to really drive through your legs as you get that weight overhead to complete the movement.
Push Press Benefits
Lower body development: Increase lower body strength and development by generating the right amount of power to lift the weight.
Overhead strength and stability: Enhance overhead strength and stability to support an increased load when lifting overhead.
How To Do The Push Press
Set the barbell on the front of your shoulders with a relaxed grip and engaged core. Your feet will be about hip-width apart. When lowering, squat about a quarter of the way down and then drive through your feet, pushing that weight overhead. Lock out your arms as your heels hit the ground. Lower the bar to the starting position and repeat for your desired number of sets and reps.
Snatch
Another great exercise to work your upper and lower body, what you will find with the snatch is more power and explosivity while also building muscle. Great for powerlifters, strongmen, and Olympia lifters, this lift requires good technique, but is a game changer once that is nailed down.
Given the explosive movement of this exercise, it is important to note that weightlifting shoes will give you grip to the floor and support of your ankle and foot so you can fully commit to this exercise without fear of injury.
Snatch Benefits
Improved power: Work to build better power output with this explosive movement as you produce more force as well.
Better core support: With this movement, it is important to have your core engaged so working to keep that engagement and overall support will aid in your lift and core stability.
How To Do The Snatch
Set your bar up with your feet about shoulder width apart. Your hips will be lowered and your arms fully extended. Drive through your feet as you pull the bar to your hips, keeping your chest up and core tight. As you turn the bar over, explode up until your arms are extended overhead. To catch the bar, bend your knees, tighten your core, and keep those elbows locked for a stable landing. To complete, stand with your arms still overhead.
Top Weightlifting Shoes For Training & Performance
We wanted to share a great weightlifting shoe option so you can feel comfortable with your purchase. Finding the right equipment can be challenging but it isn’t impossible. With an emphasis on the best products out there, you can find a quality shoe without totally breaking the bank.
Reebok Legacy Lifter Li Cross Trainer
Reebok Legacy Lifter Li Cross Trainer is a great lifting shoe to provide support for your ankles and low back. Good sizing and a snug fit ensures comfort and versatility.
Reebok Legacy Lifter Li Cross Trainer is a great overall weightlifting shoe for whatever workout comes your way. The bold new design includes a textile upper for consistent and comfortable air flow to avoid overheating and provide the best feel. The lockdown straps provide for a good all-around fit to match your desired adjustability and the raised heel offers maximum stability. With natural contours, this shoes fits you just right for support and max power with the best position.
Price: $119.73-$416.00
Check out our list of the Best Weightlifting Shoes for more great lifting products!
Wrap Up
Weightlifting shoes can be of great help as you look to lift big weight. With the right approach to all things gains, you will find that lifting accessories and apparel, like weightlifting shoes, are exactly what you need when looking to build muscle, improve mobility, and optimize performance. Try lifting shoes with these exercises above and watch your results take off as you set yourself up for better success.
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 Envato
References
Del Vecchio, L.; et al. (2018). “The health and performance benefits of the squat, deadlift, and bench press”. (source)
Lake, J.; et al. (2014). “Power and Impulse Applied During Push Press Exercise”. (source)
DeWeese, B.; et al. (2012). “The Clean Pull and Snatch Pull”. (source)
Iain Valliere Workout & Diet Program To Dominate The Stage
Get in the best shape of your life with the Iain Valliere transformation program.
Iain Valliere is a Canadian pro bodybuilder and internet fitness celebrity. He started his bodybuilding career in 2010 and has been steadily climbing the ranks in the pro circuit over the last few years.
Valliere is currently one of the strongest bodybuilders in the competitive circuit and is known to deadlift ginormous amounts of weights leading up to contests. He is also one of the most transparent athletes and regularly shares his opinions, training, and nutrition tips with his followers.
Related: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
Iain Valliere Stats
Name: Iain Valliere
Height: 5’10”
Weight: 260 pounds
Birthdate: November 27, 1990
Birthplace: Canada
In his younger years, Valliere was stronger and faster than most kids his age. He ran track and field in high school and excelled at it. Interestingly, Iain participated in football but dropped out soon as he was not interested in team sports. The Canadian bodybuilder prefers sports where he is in total control and doesn’t have to rely on anyone else.
“I was always someone who was into the individuality of what work I put in, and what results I got out of it. I’m not depending on the success of other people. It was completely what I put in.” — Iain Valliere
Iain Valliere is passionate about helping other bodybuilders and regularly shares training tips and advice on his Instagram page. In fact, he introduced his brother-in-law, Chris Bumstead — now 3X Classic Physique Olympia champion — to competitive bodybuilding. CBum credits his success to Valliere and recognizes him as one of his biggest idols and influences.
Valliere won his Pro card in 2014 at the Amateur Olympia. 2015 Toronto Pro Supershow was his first pro show, where he placed a respectable fifth. He qualified for his first Mr. Olympia contest in 2018 by winning the Big Man Weekend Pro show.
Iain was dealt a disappointment in 2019 when he could not qualify for the Olympia. However, he bounced back strongly by punching his ticket to the 2020 Olympia after conquering the 2020 New York Pro contest. He qualified for the 2021 Olympia by winning the Tampa Pro.
*Note: As per the Olympia Qualification System (OQS), winners of each division in a pro bodybuilding show earn a direct qualification for the Olympia.
A Career Altering Injury
Valliere faced a major setback in 2012 after he broke his arm while arm wrestling the legendary Devon Larratt at a local competition in Ottawa. As per the Canadian bodybuilder, the moment his bones popped, it sounded like a gunshot or explosion.
Iain was later informed at a local hospital that he had incurred a spiral fracture — it happens when one of your bones is broken with a twisting motion.
When long bones are broken at an angle, they often separate into two parts that do not align and have rough, uneven edges. This fracture can make it difficult to put the bone back together. However, six weeks after undergoing surgery to repair his arm, Iain was back training in the gym. His arm size was back to normal after 12 weeks of hard work.
Check Out: Iain Valliere and Chris Bumstead Do Epic Leg Day Training
Iain Valliere Competition History
2015 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 5th place
2016 Toronto Pro Supershow, IFBB Men’s Bodybuilding — 7th place
2016 Vancouver Pro, IFBB Men’s Bodybuilding — 9th place
2018 Indy Pro — 4th place
2018 Vancouver Pro — 4th place
2018 Big Man Weekend Pro Men’s Bodybuilding — 1st place
2018 Olympia — 14th place
2019 Toronto pro Men’s Bodybuilding — 2nd place
2019 Vancouver Pro Men’s Bodybuilding — 4th place
2019 Portugal Pro Bodybuilding — 3rd place
2019 Tampa Pro Men’s Bodybuilding — 3rd place
2020 Tampa Pro Men’s Bodybuilding — 2nd place
2020 New York Pro Men’s Bodybuilding — 1st place
2020 Mr. Olympia — 7th place
2021 Tampa Pro — 1st place
Texas Pro 2021 — 1st place
2021 Arnold Classic Ohio — 2nd place
2021 Mr. Olympia — 7th place
Valliere has competed in 18 IFBB Pro League shows until Mar. 2022, winning four. Valliere has competed in three Mr. Olympia contests, the seventh place being his highest ranking.
However, one should not dismiss Valliere after a glance at his Olympia finishes. He has been improving his physique and bringing a better package to the stage every year.
His most recent pro title win came in 2021 at the Texas Pro. Additionally, Valliere took a second-place finish behind Nick Walker at the 2021 Arnold Classic USA — the second-biggest bodybuilding show after the prestigious Mr. O.
Check Out: Iain Valliere: There Are Only Two Ways To Beat Big Ramy At Mr. Olympia
Iain Valliere Diet Program
Valliere likes to keep his diet simple and easy to follow. He eats the same foods all year-round, avoiding any friction in meal prep. The Canadian bodybuilder switches between a cutting and bulking diet depending on if he’s prepping for a show.
Iain reduced his carb and fat consumption while keeping the protein up while preparing for a show. On the other hand, he ramps up his carb and fat intake significantly during his off-season. He has previously revealed that he spends anywhere between $250-300 per week on his groceries.
Meal 1
200 grams egg whites
2 whole eggs
100 grams oats w/ 30 grams whey isolate powder
Meal 2
200 grams sweet potato
300 grams chicken breast
Meal 3 (postworkout)
100 grams Jasmine rice
400 grams white fish
Meal 4
100 grams Jasmine rice
400 grams white fish
Meal 5
200 grams potato
200 grams salmon
Meal 6 (no-carb meal)
200 grams egg whites
2 whole eggs
100 grams beef
30 grams walnuts
Total Macronutrient Value: 3,697 calories, 412-gram protein, 81-gram fats, and 327-gram carbs.
Iain Valliere Training Program
Iain Valliere is a beast in the gym. He throws around big-boy weights like it’s no one’s business. He follows a high-volume training approach and is known to perform up to 10 exercises in a workout to ensure he is training the target muscle from all angles.
Valliere is a proponent of progressive overloading and is constantly finding ways to challenge his muscles.
Iain Valliere’s Training Split
Day 1: Chest / Triceps
Day 2: Back / Biceps
Day 3: Quads
Day 4: Shoulders
Day 5: Arms
Day 6: Hamstrings
Day 7: Rest Day
Iain uses a six-day training split, where he trains his arms and legs twice a week. He uses a high-volume and high-intensity training regimen to get the best bang for his buck.
Valliere follows the same strategy for all his workouts — he performs a couple of all-out working sets to failure for each exercise. He uses relatively heavier weights in the first set and performs 8-10 reps of an exercise. The final set is a back-off set in the 12-15 rep range.
Additionally, he employs different advanced training techniques in each set like forced reps, rest-pause sets, and drop sets to make sure he isn’t leaving gains on the table.
“The top set is usually 8-10 reps, then we do a back-off set and throw in high-intensity techniques like forced reps or drop sets as needed.”
Related: This is How Your Training Should Change as You Get Advanced
Iain Valliere Workout Plan
Here is what Valliere’s training program looks like:
Day 1: Chest and Triceps
30-degree incline Smith machine press: 2 sets of 8-15 reps
Hammer strength incline press: 2 sets of 8-15 reps
Incline machine fly: 2 sets of 8-15 reps
Flat DB press: 2 sets of 8-15 reps
Flat cable fly/press: 2 sets of 8-15 reps
V-bar dips (forward-leaning torso): 2 sets of 8-15 reps
Cable pushdowns (dual handles): 2 sets of 8-15 reps
One-arm cable overhead extension (high pulley): 2 sets of 8-15 reps
Cable pushdown (pronated grip): 2 sets of 8-15 reps
The Smith machine is one of Iain’s favorite training equipment. He utilizes it in most of his push training sessions. Valliere performs two to three forced reps with the help of his training partner after reaching muscle failure on the 30-degree incline Smith machine press.
Iain performs two to three forced reps on the first set of incline machine fly. He follows it up with a double drop set on the second set.
“I love the smith press. It’s always the staple in my chest training. I just find it’s a little easier to keep that stability in the line that you want vs the barbell press.”
Day 2: Back / Biceps
Cable pullover (straight bar): 2 sets of 8-20 reps
Hammer strength low row: 2 sets of 8-20 reps
Machine chest supported row: 2 sets of 8-20 reps
Seated cable row (dual-handle): 2 sets of 8-20 reps
Lat pulldown (medium / neutral grip): 2 sets of 8-20 reps
Assisted pull up machine (wide/overhand grip): 2 sets of 8-20 reps
Standing cable curl (dual handle / supinated grip): 2 sets of 8-20 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-20 reps
One-arm preacher DB curl (supinated grip): 2 sets of 8-20 reps
Standing barbell curl (reverse grip): 2 sets of 8-20 reps
Valliere starts his back workout with cable pullovers to pre-exhaust his lats. At the end of his back workout, Iain performs three to four biceps exercises to annihilate his guns.
On exercises two, three, and five, the Canadian pro bodybuilder performs the first set to failure. On the final set, he uses a weight that makes him hit failure between 10-12 reps. He then performs four mini-sets of four reps with 15 seconds of rest between them.
“[The cable pullover] gives you that full range of motion with a full stretch and a full contraction. I found this exercise made a huge difference in my lats from my front shots.”
Day 3: Quads
One-leg machine leg extension: 2 sets of 10-20 reps
Machine hack squat: 2 sets of 8-15 reps
Horizontal leg press: 2 sets of 8-15 reps
Pendulum horizontal leg press: 2 sets of 8-15 reps
Hip adduction machine: 2 sets of 8-15 reps
Not that he has to, but Iain Valliere trains his quads on their own separate training day. He believes he gets better results training his hams and quads separately as he can give more attention to each muscle group.
Day 4: Shoulders
Smith machine overhead press: 2 sets of 8-15 reps
Standing DB lateral raise: 2 sets of 10-20 reps
Cable rear delt fly: 2 sets of 10-20 reps
Machine overhead press: 2 sets of 8-15 reps
Machine lateral raise: 2 sets of 10-20 reps
30-degree incline cable fly: 2 sets of 10-20 reps
Hammer strength incline press: 2 sets of 10-20 reps
Valliere hits his deltoids from different angles to ensure the overall development of the three delt heads. He uses advanced training principles like dropsets, forced reps, supersets with every set for maximal muscle fiber activation and recruitment.
Day 5: Arms
Cable rope pushdown: 2 sets of 8-15 reps
Bench press (shoulder-width grip): 2 sets of 8-15 reps
Machine overhead triceps extension: 2 sets of 8-15 reps
Standing cable curl (dual handles / supinated grip): 2 sets of 8-15 reps
Standing alternating DB curl (hammer grip): 2 sets of 8-15 reps
Preacher cable curl (supinated grip): 2 sets of 8-15 reps
Although this is Iain’s third arm session of the week, day five is when he steps on the gas. He performs a double drop set on the cable rope pushdown to kick off his workout.
“Stopping 2-3 inches off your chest [on the close-grip bench press] will work your triceps harder and take the stress off your shoulders.”
Day 6: Hamstrings
Lying leg curl: 2 sets of 8-15 reps
Seated leg curl: 2 sets of 8-15 reps
Kneeling leg curl: 2 sets of 8-15 reps
Conventional deadlift: 2 sets of 6-12 reps
One-arm cable pulldown’ 2 sets of 8-15 reps
Cable pulldown (supinated grip): 2 sets of 8-15 reps
45 degree back extensions: 2 sets of 8-15 reps
Since the hamstrings are a posterior muscle group, it is harder to establish a mind-muscle connection while training them than the quads. Iain Valliere recommends training your hamstrings on a separate day if they are lagging.
Day 7: Rest Day
Iain takes one day off the week to allow his muscles time to recuperate from his high-intensity and high-volume workouts.
Before you go, check out:
The Rock’s Trusted Transformation Diet & Workout Program Will Get You Shredded AF
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Terry Crews Workout & Diet Program
Wrapping Up
Iain Valliere shows us that a person can build an incredible physique without overcomplicating their diet and training. He has had an impactful past couple of years, and we can’t wait to see him back on stage in 2022.
We hope you find this training and diet program useful and it helps you achieve your dream physique. Looking forward to seeing your transformation pictures. Best of luck!
Who is your favorite Men’s Open division bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.