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Nick Walker Shares Back Workout Used During Offseason To Build Incredible Size
Nick Walker continues his offseason prep for the Olympia with huge workouts including this one to build his back.
Nick Walker put together an incredibly successful rookie season and it now one of the top performers in bodybuilding. He decided early on to put all of his focus into the 2022 Olympia and he is doing just that. Walker recently shared a huge back workout that will build width and thickness.
Walker finished as the Arnold Classic champion last year before finishing fifth in his first Olympia in October. He is looking to build off this performance and it was the reason he did not defend his title in Columbus this year.
The Mutant has decided to make some changes this offseason. That includes increasing his number of rest days and training different body parts together. This session, he hit a massive back workout and ended with some hamstring work. Walker shared the workout on his YouTube page where viewers can watch and see what he has to say on the regimen.
Cable Pull-Downs
The workout began with cable pulldowns as a way to warm up the muscles in the back. He explained that this is a way to “get the lats fired up” before going into the rest of the workout. Walker hit cable pulldowns for five sets of 12-15 reps. He performed the reps slowly, which is a method he uses often to focus on technique and exhaust the muscles more and more.
Bent Over Reverse-Grip Barbell Rows
Nick Walker moved to the upper back next and bent over reverse-grip rows were on the list. He performed this exercise with a barbell and worked up to 315 pounds at the end. The barbell row is a favorite of many to build the upper back and Walker decided to hit it with a reverse grip. He performed a few reps before getting up to his final weight for 10 reps.
One-Arm Dumbbell Rows
One-arm dumbbell rows are a way to isolate each side of the back. Walker was ready right away here with no arm up needed. He performed two sets of 12-15 reps using the 150-pound dumbbell. This was a quick part of the workout before he moved onto the next item.
Drive-Piece Machine Rows
Nick Walker continued with more rows bu this was a bit more in-depth. He decided to mess around with the degree and extent of resistance during this exercise. Walker hit two sets to warm up before taking on his new method.
“I’m going to hit them with the 10-10-10… Pin it from where it makes harder to stretch. Then we’re going to do 10 when it’s harder to stretch in the shortened position. Then 10 when it is hard in the whole thing.”
Seated Free-Motion Cable Pull-Down
This exercise saw four sets. ick Walker began with his first working set then took on a rest-pause method. He performed 15 reps followed by 15 seconds of rest. Walker then did five more reps, rested 15 seconds, then finished with four reps. This machine had the pulleys wide, which allowed for a better range of motion.
Machine Rows
One set of machine rows ended the workout. Walker once again performed the rest-pause method. He began with 10 reps before resting 15 seconds then finished with some more reps.
Nick Walker decided to hit hamstrings before leaving the gym. He completed lying leg curls and belt squat RDL to target the back of the legs.
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Enhanced Health 3 In 1 Review For Digestion, Immunity & More
Maximize immunity and boost your overall wellness with Enhanced Health 3 In 1.
Product Overview
For so many of us, we need supplements to help replace what we often miss in our diet. Those key nutrients have the ability to enhance all of our health and wellness needs and looking towards a dietary supplement with the right formula can take our gains to new heights. Getting sick can interfere with our workouts, recovery routine, and everyday life and we just can’t deal with that. Enhanced Health 3 In 1 is that supplement for you to aid in all things immunity and digestion to keep you moving as efficiently as possible.
What you will find in a multivitamin or dietary supplement geared towards improving health and wellness are great nutrients packed into a well-researched formula to help with immunity, digestion, energy, and a host of other bodily functions important for keeping us moving as efficiently as possible. Health 3 In 1 is that supplement and can work wonders for all your gains.
Enhanced Health 3 In 1 is a great supplement to maximize health with herbal botanicals, probiotics, and digestive enzymes.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Health 3 In 1 Highlights
Enhanced Health 3 In 1 is a great supplement for those who want to stay healthy without interfering with their training. Included in this supplement are plenty of vitamins and minerals, proven herbal botanicals, probiotics, and digestive enzymes to optimize your health. Health 3 In 1 is rigorously calculated with cutting edge ingredients to give your body’s immune system the best defense.
With 30 servings per container, 3 capsules as a serving size will pump you with this powerful formula to aid in digestion and immunity for powerful results.
Ingredients
Vitamin A: Can work to support your immune system for better health and wellness and work to protect eye health (1).
Vitamin C: Boosts immunity to fight illness and can repair body tissues while fighting oxidative damage (2).
Vitamin K: Works to strengthen bones and can boost immunity and digestive health.
Calcium: Can build stronger bones and works to improve muscle function (3).
Zinc: Works for a host of benefits including hormone production, growth and repair, boosting immunity and aiding in better digestion (4).
Magnesium: Can improve energy levels and increase your quality of sleep for better recovery.
Green Tea Extract: High in antioxidants, it can increase energy and focus while aiding in weight loss (5).
Quercetin Powder: May work to reduce inflammation and fight free radicals with its inflammatory properties (6).
Other Ingredients
Vitamin D, Vitamin B12, Iodine, Selenium, Elderberry Extract, Echinacea Purpurea, Garlic Extract, Olive Leaf Extract, Bromelain, Digestive Enzymes (Amylases, Lactase, Proteases, Lipase, Cellulase), Probiotic Blend (Lactobacillus acidophilus, Streptococcus thermophilus, Bifidobacterium longum, Bifidobacterium bifidum, Gelatin Capsule, Microcrystalline Cellulose, Rice Flour, Magnesium Stearate, Silicon Dioxide
Number Of Ingredients
20+
Number of Servings
30
Serving Size
3 Capsules
Best Way To Take
Take 3 capsules once daily with or without food.
Price & Effectiveness
Enhanced Health 3 In 1 can work to optimize your health and wellness with probiotics and digestive enzymes to enhance immunity and digestion to maximize results. With 30 servings per container, 3 capsules of this supplement will pump you with these great nutrients.
Pros
Great for boosting immunity for overall health
Added probiotics and digestive enzymes
Great price for servings
Cons
For hardcore athletes, so average fitness folks may look elsewhere
Price: $27.99
Who This Is Best For & How Best To Take It
This supplement is great for bodybuilders and strength athletes looking to optimize their overall health and wellness. For those constantly grinding and digging themselves into the ground, taking a high-quality multivitamin is exactly what you need.
It is best to take 3 capsules of Health 3 In 1 one to two times daily with meals for the best results. It is always best to look at the label and make sure the supplement lines up with your intended needs and lifestyle. Consulting a doctor or expert with further questions is always a good idea.
Check out our list of the Best Bodybuilding Multivitamins to see where Enhanced Health 3 In 1 landed!
Overall Value
Enhanced Health 3 In 1 is that multivitamin supplement great for enhancing immunity and digestion to keep you moving efficiently and ensuring you never sacrifice any gains. Enhanced knows the needs of athletes and seeks to produce the best supplements around for maximum results. What you are really getting is a high-quality supplement with great ingredients and a strong formula for the best benefits. Try Enhanced Health 3 In 1 and work to improve immunity and digestion today.
Try Enhanced Health 3 In 1 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 Enhanced and Envato
References
Huang, Z.; et al. (2018). “Role of Vitamin A in the Immune System”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Zhu, K.; et al. (2012). “Calcium and bone”. (source)
Prasad, A. (2008). “Zinc in Human Health: Effect of Zinc on Immune Cells”. (source)
Hursel, R.; et al. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Li, Y.; et al. (2016). “Quercetin, Inflammation and Immunity”. (source)
Natural Bodybuilder Ire Wardlaw Wins Most Muscular Symmetry at Iron Gladiator
Image via Instagram @djoe.hype
INBA PNBA amateur Ire Wardlaw wins the Iron Gladiator Most Symmetrical award.
The International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) held the Iron Gladiator this Sunday, April 10, 2022. Ire Wardlaw dressed as her favorite superhero – Wonder Woman – and was awarded the Most Symmetrical physique out of all women competitors.
The Iron Gladiator was Ire Wardlaw’s first amateur bodybuilding show. Ire Wardlaw admits prepping for the show was no easy task. During her “peak week” (the week before the bodybuilding show), she had to tweak her workouts, cardio, and diet every several hours to have the physique she needed to win. Wardlaw stated, “Slight injuries and gaining 5lbs of water weight due to “Aunt Flow”, on her way to visit me. So I had to switch up the game and tweak my work outs, cardio, and diet almost every several hours to be able to lean out enough to where my muscularity can show on stage this Sunday.”
Wardlaw credits Derek Joe for helping her with her posing to prep for the competition. Derek Joe was the 2021 Men’s Classic Physique champion. Joe and Warldaw only had 3.5 weeks to learn all the mandatory poses and 4.5 days to practice the routine.
Ire Wardlaw stated:
“I’m just like you. Human with red blood. Sometimes i get it right, sometimes i don’t. But i don’t let those messed up times stop me. I don’t just get back up, i jump up. And I attack my walls with full force just like my favorite female superhero did in her first film debut. When they handed me the Gold Shield Award, i fought back tears of joy.
For words of encouragement, she continued to say:
Today, get up, and put in that extra effort to make your dreams comes true. What have you been procrastinating with? Joining a gym? Getting a personal trainer? Applying for that new job? Taking lessons to become better at your craft? Or maybe even take a leap of faith and sign up for an @inbapnbaglobal_official Natural Bodybuilding show.”
Below is a video clip of Wardlaw posing during the competition.
https://www.instagram.com/reel/CcMH2_ELe_m/?utm_source=ig_web_copy_link
Next Competition
The INBA PNBA shows are just underway, and there are many shows to look forward to. Saturday, April 16, 2022, the next show will be in Davis, CA – Capital City Championships.
Here are the upcoming INBA PNBA shows.
Road to Natural Olympia
There’s a long INBA PNBA season ahead of us. INBA PNBA natural bodybuilders represent over 60 countries. Athletes who do well will earn a pro qualifier and a chance to compete at the most extensive natural bodybuilding competition worldwide – Natural Olympia.
Contenders also compete for a chance to win cash, prizes such as a Harley-Davison, and a multi-media contract with Generation Iron and Iron Man Magazine.
This past weekend Warldaw was able to make her 5-year-old self’s childhood dream come true. Wardlaw has a mantra – “If I can, you can.” She says she’s a human with red blood and is just like the rest of us.
Generation Iron congratulates Ire Wardlaw for her win this weekend! We wish you good luck for the rest of this year!
Follow us on Instagram, Facebook, and Twitter to stay updated with the latest INBA PNBA shows!
Alessandra Alvez Lima Profile & Stats
The biography, life, and accomplishments of Alessandra Alvez Lima
Photo via @eualessandraalves2 Instagram
Alessandra Alvez Lima is a bodybuilder, fitness model, and online businesswoman with a great physique and unique look. With her videos and photos online and on social media, she shows people what it’s like to work hard and serves as inspiration as well.
Below is a complete breakdown of Alessandra Alvez Lima’s profile, stats, biography, training and diet regimens.
Full Name: Alessandra Alvez Lima
Weight
Height
Date Of Birth
165-170 lbs.
5’5”
October 2020
Profession
Era
Nationality
Bodybuilder, Fitness Model, Online Businesswoman
2010
Brazilian
Photo via @eualessandraalves2 Instagram
Biography
Not much is know about Alessandra’s early years and family life, as she most likely keeps this information relatively private. But her bodybuilding journey began out of a love of lifting. She was enthralled by the gym and always sought to try new machines and exercises to build her physique.
Slowly but surely, she developed an amazing physique and that only fueled her to keep going. As each muscle group began to take shape, that tone and sculpt progressed further and inspired more progress. Through motivation and overcoming any challenges, she has grown comfortable with who she is and more confident in herself and her abilities.
Photo via @eualessandraalves2 Instagram
Training
Alessandra works to keep herself seeing muscle growth but also staying lean. If she is working on building strength, then heavy exercises are required. However, if she is in a sculpting phase, she may look towards certain isolation exercises to see this get done. For that added growth, she will engage with drop sets and supersets to maximize her muscle growth and push those muscle further to fatigue.
While her sets and reps are not known for this quad building workout, here are the exercises included for this great session:
One Leg Banded Glute Kickbacks
Back Squat
Hamstrings Deadlift
Hamstring Curls
Leg Press
One Leg Quad Extensions
Reverse Lunges
Stair Climber
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Nutrition
Like all bodybuilders, Alessandra makes sure to put the proper amount of protein, carbs, and fat into her diet for the best gains. This proper balance of macronutrients allows her to train hard and fully recover for better bounce back. She sticks to a strict eating schedule throughout the year, but does allow herself on holidays and rare occasions to cheat a little.
Supplementation
While Alessandra uses her own supplements of choice, knowing which supplements out there can benefit you can really increase your personal gains. Alessandra utilizes a premium fat burner to burn stored fat, suppress appetite cravings, and kickstart your metabolism to burn more calories in efforts to see those weight loss and fat loss goals.
Joey Swoll Defends Man Who Is Falsely Accused Of Staring At A Female Gym-Goer
Joey Swoll continues to defend actions in the gym speaking out against toxic culture.
Joey Swoll is at it again. The fitness personality has gained even more popularity in recent months as he has used social media to show examples of toxic gym culture and speak against it. In his recent example, Swoll is defending a male gym-goer who is being accused of staring at a female while she is working out.
This is not the first time that Swoll has shared a video of a female accusing a man of staring. In January, Swoll shared a similar story but the man was just trying to watch the television that the female was blocking. In other instances, there have been ego lifters and outright rude lifters who try to make other people look foolish.
In this video, a female gym-goer is preparing to do an exercise with dumbbells. As she is getting ready to perform her set, there is an older man that can be seen looking in her direction for a few seconds. Swoll explains that this is a normal occurrence, especially in public, and that the man was not harassing the woman.
“You also say normalize not staring. You were in this man’s peripheral. You picked up some weights. He looked over for a few brief seconds to see what you were doing and then he looked away to mind his own business. I do this. People are in a public space. People are going to look at you.
There’s a difference between staring like a creep and simply looking at somebody to see what they’re doing. Women are harassed and disrespected at gyms. You are not one of them. You need to do better. You need to mind your own business.”
The caption on Joey Swoll’s post reads “Women are harassed in gyms and it needs to stop. This is NOT it.”
Unfortunately, it is not uncommon to find stories about females being harassed while at the gym. This is another way TikTok is being used as females share stories on the platform to get the word out and make sure that it does not happen to anyone else. Swoll believes this was taken too far by the female.
“In the video, you say, ‘minding your own business’.
Well, in reality, when you’re filming in a public space, you’re not really minding your own business. It’s okay to do that, but you need to be respectful of others.”
Joey Swoll also calls out the female for filming inside the gym, which has become more common over the years. He explains that this is not minding her own business and this could take up unnecessary space.
Swoll has made it a mission to defend those who are wrongly called out or exposed in the gym for different reasons. He does not believe the man was doing anything wrong in this video and wanted to make sure that people improve themselves in the gym. This is the only way to eliminate the toxic gym culture.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Knee Sleeves For Powerlifting & Compression (Updated 2022)
The best bodybuilding knee sleeves and best knee sleeves for lifting can greatly enhance compression and support for all those big lifts.
Our knees may be tough joints. They do support our large frames all day after all. But even the strongest things start to wear down and that loss of stamina could lead to imbalances and poor support ultimately leading to injury. Knee sleeves are incredibly useful tools when it comes to weightlifting, powerlifting, and Strongman, where so much load is compressed onto your poor knee joints.
We’ve put together a list of the Best Knee Sleeves for 2022 to help with your powerlifting, bodybuilding, and other lifting needs. The right knee sleeves can help you feel less vulnerable and stronger to tackle all of those big lifts.
Best Knee Sleeves For 2022
Best Overall Knee Sleeve
The best overall knee sleeve will work to offer great compression and support and allow for functional movements and more endurance based workouts, while still being useful for heavy lifts.
SBD 5mm Weightlifting Knee Sleeve
SBD brings this amazing weightlifting knee sleeve designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use. An anti-microbial inner lining is matched by an abrasion resistant exterior lining for optimal protection against wear and tear. Registered and developed with help from elite athletes, coaches and other health professionals, this sleeve is approved for all competitive use including USPL, IPF, IWF, and was approved for the USPA in 2021.
SBD 5mm Weightlifting Knee Sleeve is made of 5mm high grade neoprene and four-way stretch fabric with reinforced seam construction for the best in injury prevention.
Pros
Top quality knee sleeve designed from elite athletes and other professionals
Very durable and built to last, the high-grade neoprene is reinforced to tackle wear and tear
Approved for all competition is a huge plus
Cons
It is on the expensive side for knee sleeves
You can only buy directly from their website
Price: $90.00
Check out our individual review for SBD Knee Sleeves here!
Best Bodybuilding Knee Sleeve
The best bodybuilding knee sleeves will work to provide support for those movements essential to sculpting and toning without the fear of injury or unwanted knee pain.
Mava Sports 7mm Knee Sleeve
This knee sleeve from Mava offers a 7mm compression sleeve to work on full support to ensure injury prevention, promote muscle and joint health, and offer optimal stability. Anatomically shaped for performance, they provide the right amount of support and compression to offer maximum comfort and relieve stiffness and soreness after any big lift. These strong neoprene knee sleeves will allow you to achieve more from all of your sessions. USPA approved, Mava also prides themselves on great customer service.
Mava Sports 7mm Knee Sleeve works to provide full support and injury prevention for the best comfort to relieve stiffness and soreness.
Pros
Offers great support and maximum comfort so your lifts are more mobile and aren’t stunted by a bulky sleeve
Being USPA approved is a bonus for competitors
Cons
The sizing tends to be slightly off
Being thick may provide comfort but it also doesn’t wick moisture away as well as it could
Price: $39.00
Best Knee Sleeve For Squats
Squatting can cause real discomfort at times, especially with your knees responsible for holding and moving so much weight. The best knee sleeves for squats will help with pain and swelling so you never have to halt those PRs.
Rehband Rx 5mm Knee Sleeve
Rehband Rx knee sleeve allows you to feel more confident and secure with any activity with this classic 5mm design to provide knee support, comfort, flexibility, and compression. The 3-D contoured design is based on the contour of the leg so it is an anatomical fit instead of an angled tube. Providing reinforcement all around the knee, it allows for optimal range of motion for whatever your sport. As a dependable creator of knee sleeves since 1955, Rehband always keeps the customer in mind and these are the best knee sleeves for squats.
Rehband Rx 5mm Knee Sleeve is a 3-D contoured design for the best reinforcement and optimal range of motion.
Pros
The 3-D design allows for a more comfortable fit
The range of motion is great for all lifts
Made from a trusted and reputable company
Cons
Sizing tends to be off which can cause discomfort
Tend to be a slightly thicker than others so circulation may become a problem
Price: $37.99
Best Knee Sleeve For Powerlifting
Powerlifters are always putting their bodies under immense amount of stress with massive weight and the same movements. The best knee sleeves for powerlifting will provide comfort, support, and durability for all of those massive lifts.
SBD 7mm Knee Sleeve
SBD offers another great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.
SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Pros
Top-tier product in terms of quality and longevity
Very effective design from elite athletes and other professionals
Fully approved for competitive use is a huge plus
Cons
This sleeve is on the expensive side
Only available through their website
Price: $82.50
Check out our individual review for SBD Knee Sleeves here!
Best Knee Sleeve For Warmth & Compression
The right knee sleeve for warmth and compression will be comfortable and make you feel as though you are getting everything you want and more out of a great knee sleeve to aid in all things exercise related for better support, blood flow, and protection.
Gymreapers 7MM Knee Sleeves
Gymreapers 7MM Knee Sleeves are perfect for those seeking comfort, compression, and warmth after a workout. Working to reduce knee strain and pain, what you will find are that these sleeves don’t sacrifice any range of motion for those big lifts. Reinforced stitching and flexible neoprene material allow for increased blood flow and better mobility perfect for lifting, recovery, injury prevention, and a host of strength sports.
Gymreapers 7MM Knee Sleeves are comfortable and versatile great for compression, comfort, warmth, and overall support.
Pros
Great for compression and comfort
Reinforced stitching works well for quality and durability
Flexible neoprene material allows for ease and versatility
Cons
A little pricey compared to others
Sizing chart may be a little off
Price: $49.99
Benefits Of Knee Sleeves
Knee sleeves have the potential to greatly influence your lifts and give you confidence in knowing you are protecting those vulnerable joints. Benefits of knee sleeves include:
Add nice compression: By adding compression, you work to reduce pain and decrease swelling.
Increase blood flow: This will boost circulation for better movements and less pain in those vulnerable joints by preventing lactic acid build up (1).
Ensure efficient recovery: More healthy blood and oxygen flow, with less lactic acid build up, leads to better recovery for faster bounce back (2).
Support muscles: Knee sleeves support the muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve athletic performance (3).
Prevents future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.
Choosing The Right Knee Sleeve
When looking at the right knee sleeve, you want to look at a number of factors including:
Your knee sleeve should fit just right and be snug. You don’t want it to be too tight so that it restricts movement and blood flow, but you also don’t want it to be too loose so it doesn’t give you the most in terms of intended use. The right fit will be snug and comfortable while also feeling supportive.
Looking for comfortable material is vital because you are moving and working out in this sleeve constantly. You don’t want to suffer through some uncomfortable and hard to use material. Finding the best option may require trial and error for comfort but the right one is out there.
Depending on the knee sleeve, the right amount of padding can ensure comfort and fit, and while some may be bulky, there are those more sleek looks that still provide great padding and support. This can affect your mobility and overall movement.
Knee sleeves typically come in 3mm, 5mm, and 7mm and knowing which one will work for you is important when looking to choose. A 3mm sleeve is great for those endurance athletes since it is lighter and helps with the necessary movements. For those all around fitness folks, a 5mm sleeve works great for it is thick but still allows for proper movements with physical activity. Finally, the 7mm sleeve offers additional support and is used by heavy lifters who rely on their knees to hold a lot of weight.
How We Choose
When looking at the best knee sleeves, we first made sure the overall quality of the sleeve was there. You deserve to have the best quality knee sleeve possible and the material and durability are what matter most, especially with the wear and tear brought on by exercise. We then look at the additional features like padding, overall fit and feel, and any other additional bonuses that come with the respective knee sleeve. We finally look at price. We know fitness equipment can get expensive but it is important to find the right knee sleeve at an affordable price.
FAQ Section
What is the best knee sleeve?
SBD 5mm Weightlifting Knee Sleeve. This amazing weightlifting knee sleeve is designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use.
Is a knee sleeve the same as a brace?
Knee sleeves are not knee braces as sleeves work to provide compression and support to the knee and surrounding muscles, tendons, and ligaments during exercise or everyday activities to protect this vulnerable joint.
How tight should my knee sleeve be?
You want your knee sleeve to be a firm fit while not totally limiting and restricting blood flow. Too tight can be uncomfortable and too loose just won’t do what it is supposed to.
Wrap Up
The best knee sleeves will work wonders on your knee pain by offering support and stabilization all while boosting confidence and promoting more weight in your lifts. Don’t let vulnerable joints or imbalanced muscles take away from what could be a quality lift. Check out these best knee sleeves for maximum comfort and support and keep yourself as safe as possible while still seeing big gains.
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.
References
Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)
Blessing Awodibu Looks Incredible 5 Weeks Out, Gives Secret to His Success
Blessing Awodibu is looking stage ready ahead of Indy Pro.
Blessing Awodibu looks incredible just five weeks out from the Indy Pro. The popular bodybuilder has posted some rather impressive physique updates on his Instagram showcasing the fruits of his labor.
It appears that Blessing Awodibu has finally gotten things on track. The popular social media figure and bodybuilder has been looking much improved as of late. Not only has he improved upon his weaknesses, he’s made his strength all the more powerful. For anyone doubting his ceiling, Blessing is breaking some hearts and bringing haters down to reality.
Just several months ago Blessing Awodibu had misfired in his couple bodybuilding competitions. He talked a good game, especially against Nick Walker. When it was time to step on stage however it was clear that Blessing was lacking in a few areas. Walker would go on to dominate at the 2021 NY Pro while Blessing came in sixth place. It was a bitter pill to swallow for the popular bodybuilder but he did so and moved on.
Stage Ready
Now it appears that Blessing Awodibu left no stone unturned in improving for the 2022 season. Blessing hopes to get revenge at the Indy Pro. After taking third at the 2021 show, Blessing hopes to demolish the competition. From his recent updates he appears to prepared to do just that. Five weeks out from the show Blessing is looking rather impressive.
Don’t freak out it’s just my right BICEP ? ?
That W by any means #armageddon
Who’s hitting arms today?
The Secret to Blessing’s Success
What’s the secret to his success? According to Blessing Awodibu it’s all about volume. A recent appearance on Mark Bell’s podcast yielded some interesting tips from the popular bodybuilder.
Volume Volume Volume.
If you really want to build muscle, you need to implement volume in your sets. Doing 8-12 reps is a good rule of thumb for bodybuilding movements.
For powerlifting, testing your 1 rep max can be great but for muscle building, try doing your squats, benches, and deadlifts for 5-10 reps with a lighter weight.
What do you think of Blessing Awodibu and his current physique ahead of the Indy Pro?
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.
Jim Stoppani: The Role Of Genetics In PED Usage In Bodybuilding
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How genetics affect bodybuilding physiques and PED usage, explained
When we speak about some of the biggest legends in athletic history, the term “gifted” is often used. There’s another word for that – genetically blessed. Hard work can help accomplish great things but hard work combined with superior genetics creates bonafide unforgettable legends. To what degree does this have an effect in bodybuilding when it comes to nutrition, training, and physique aesthetic & size? And do genetics play a large role in how competitors’ bodies react to PEDs? We partnered with Barbend in our latest GI Exclusive interview to discuss with Jim Stoppani the role of genetics in bodybuilding and PED use.
It’s often said that genetics play a large role in bodybuilding. This can seem on the surface somewhat discouraging to aspiring bodybuilders. What’s the point of putting all of that work in if you simply don’t have the right genetics to compete with the best in the world? However, there have been pro bodybuilders that prove it is possible to break the mold. Even Arnold Schwarzenegger himself has admitted that his genetics were not ideal for the physique he desired (and eventually obtained).
Hard work can make up for less than ideal genetics. You’ll just simply have to work harder than other individuals. Then occasionally there is the rare breed of human who can push harder than anyone else while also having the best genetics of anyone else. Those become iconic untouchable legends – such as Ronnie Coleman.
So the big question is – just how far can genetics affect the outcome of a bodybuilder’s hard work? And in being transparent about the realities of the industry – how much do genetics affect the way PEDs react in a person’s body? We turned to Jim Stoppani to break it down with some of his knowledge.
How genetics affect bodybuilding physiques
Jim Stoppani confirms what many passionate fans and athletes already know – genetics are an unavoidable factor in success for bodybuilding. This actually expands out beyond our sport. Any athlete on the pro level can find improved success if they have “gifted genetics.”
To help explain this in simpler terms, Jim Stoppani uses core genetic traits as an example. Features such as eye color, hair color, and height are not something we can control. They are predetermined via our genetic code. We can’t “train” our eyes to turn blue. This is the same mentality behind bodybuilding physiques.
Some bodybuilders will react to training and diets differently than others. Some will find the simple act of hardcore training easier to bear. The debate of nature vs nurture will be ongoing for all of human existence. So it’s possible as a community we may misattribute genetics to something that is actually simply hard work and life experience (and vice versa).
But overall, Jim Stoppani’s simple example proves that genetics do have a baseline effect. If you give two bodybuilders the same diet, training routine, and supplements – they will not have the exact same physique outcome.
Can genetics make PEDs effect individuals differently?
Jim Stoppani also touches on PEDs such as steroids and how genetics may or may not affect the reaction our bodies have to these drugs. Stoppani explains that, of course, genetics will make drugs react different for each individual. This is actually a big part of the reason drugs like steroids are regulated and banned for athletic use.
In the United States, steroids can only be prescribed by a doctor. That very factor is evidence of how a drug can affect each individual differently. A doctor or medical professional needs to evaluate what your body can handle. It’s different on a case by case basis.
Jim Stoppani uses cigarettes as a more basic example of this concept. There is no doubt that cigarettes cause damage to the body and long term health effects. However, there will always be certain smokers who live to be 90. Conversely, there can be someone who never drank or smoked a day in his or her life who suddenly dies of a health emergency.
We can’t control genetics – but they control us. It’s a factor we must all consider when it comes to not only our ability in a sport like bodybuilding – but our health when taking advice as well.
Wrap Up
You can watch Jim Stoppani go into full detail about genetics in bodybuilding and how they can affect reactions to PEDs in our latest GI Exclusive interview segment above. Make sure to swing by every Monday for new Jim Stoppani explainer videos every week!
Mike O’Hearn Close-Grip Benches 385 Pounds 10 Times, Shares Huge Arm Workout
Mike O’Hearn showed off his massive arm workout including close-grip bench press.
Mike O’Hearn has made waves during his career as a bodybuilder, actor, and fitness model. He has appeared on the cover of many magazines because of his incredible physique and that is built using his strength. This is something O’Hearn showed off during a massive arm workout as he close-grip benched 385 pounds for 10 reps.
On his YouTube page, O’Hearn was joined by former fullback and NFL Network analyst Heath Evans. The two got together for a huge arm day workout to build biceps and triceps.
Mike O’Hearn completed his close-grip bench presses as the first exercise of the day. This is a classic workout to build triceps and upper-arm size. O’Hearn completed his impressive set followed by Evans, who pumped out five reps of 315 pounds.
The duo moved onto skull crushers, which they performed with a barbell while laying down on a bench. This tricep workout explodes the muscles but also provides a deep stretch to stimulate more muscle fibers. Hammer-grip barbell bicep curls were next. Mike O’Hearn performed these workouts with a neutral grip to emphasize the brachialis. This an elbow flexor that pushes up against the outer biceps.
This was an abbreviated workout but one that pumped the arms for size. The duo performed the exercises with big weight and less reps. This is a way to promote muscle building in all areas of the arm. O’Hearn has continued to provide wisdom in different areas over the course of his career.
At 53 years old, Mike O’Hearn has maintained an elite physique thanks to his work in the gym and knowledge of muscles. He is a former four-time Mr. (Natural) Universe winner who has also competed in strongman and powerlifting. On TV, he has been featured in the original American Gladiators series.
For this specific workout, O’Hearn was joined by Evans, who was one of the strongest players in the NFL during his time. This continued in retirement as Evans is still a freak in the gym. This was shown in 2017 when he benched 225 pounds for 45 reps during the NFL Combine. This is a method used by the league to test the strength of athletes coming out of college. Evans decided to give it a go while in his full work gear.
Mike’ O’Hearn is still an influential voice in fitness because of the physique he has maintained and his overall wisdom of the area. This is another instance of O’Hearn providing a workout for others to try.
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Gaspari Nutrition Proven Greens & Reds Review For High Nutrient Superfood
Work for immunity, energy, and more with this high nutrient superfood.
Product Overview
With so many supplements working for your benefit, including a super greens product is something to heavily consider. Those supplements that aid in our overall health and wellness can be game changers and leave us feeling much better come that next workout. And since we sometimes miss those vital nutrients in whole food meals, a super greens supplement ensures we don’t suffer. Gaspari Nutrition Proven Greens & Reds is a great high nutrient superfood designed to increase energy, improve immunity, and aid in healthy digestion, among many other great benefits.
A super greens supplement is great for those looking to increase their health and wellness by assisting with weight loss, increasing energy, improving gut health, and filling you with antioxidants necessary for fighting off free radicals. Gaspari Nutrition Proven Greens & Reds can do this and much more and is a great option to consider.
Gaspari Nutrition Proven Greens & Reds is a high nutrient superfood with a greens and reds blend. This premium, natural, and nutrient-dense superfood is great for your overall health.
Gaspari Nutrition is on a mission to produce the highest-quality, science-based sports nutrition supplements to athletes in any sport to serve as an example for the sports nutrition industry. Founded by former pro bodybuilder Rich Gaspari out of his garage, this was inspired after an illustrious career where he competed at events like the Arnold Classic, Mr. America, Mr. Professional World, and Mr. Olympia, where he was a three-time runner up. With their standards high on quality and effectiveness, the supplements from Gaspari Nutrition are innovative and worth taking when looking to enhance your goals.
Gaspari Nutrition Proven Greens & Reds Highlights
Gaspari Nutrition Proven Greens & Reds is a high nutrient superfood fruit and vegetable powder to help with a variety of bodily functions and aid in your overall health and wellness. From immune health and detoxification, to promoting good digestion, and naturally balancing alkalinity, Gaspari Nutrition has you covered. This premium, nutrient-dense, all-natural superfood is high in vitamins and minerals with two great blends, Greens Blend and Antioxidant Reds Blend, among others. With zero sugar and only 10 calories, this naturally flavored super greens supplement is sure to optimize your overall health.
Ingredients
Listed below are just a few benefits of each of these nutrients. The list of benefits for each of these are extensive and together it creates a powerful formula.
Organic Greens Blend (5g)
Organic Spirulina Powder: May work to reduce blood pressure and is a power antioxidant (1).
Organic Spinach Powder: Can help with weight loss and immunity while promoting better gut health (2).
Organic Wheat Grass Powder: Can increase energy, improve your metabolism, and may help fight inflammation (3).
Organic Antioxidant Red Blend (2g)
Organic Strawberry: May improve blood pressure and can help with immunity (4).
Organic Blueberry: High in antioxidants, this can fight oxidative stress and may lower blood pressure (5).
Organic Cranberry: Another powerful antioxidant, this helps boost brain power and immunity while potentially having cardiovascular benefits (6).
Organic Prebiotic Fiber (2g)
Immunity & Metabolic Blend (1g)
Organic Ginger Powder: May help with weight loss and pain relief, while also having digestive properties (7).
Probiotic Blend (3 Billion CFU/g)
Other Ingredients
Organic Green Blend: Organic Parsley Powder, Organic Chlorella Powder, Organic Kale Powder, Organic Barley Powder, Organic Green Pepper Powder, Organic Green Apple Powder, Organic Green Banana Powder, Organic Sweet Potato Powder, Organic Broccoli Powder
Organic Antioxidant Red Blend: Organic Raspberry, Organic Tart Cherry, Organic Pomegranate
Immunity & Metabolic Blend: Organic Green Tea Powder, Elderberry Extract, Apple Cider Vinegar, Organic Turmeric Powder
Others: Citric Acid, Natural Flavor, Organic Stevia Extract
Calories
10
Protein
Less than 1g
Carbs
5g
Fat
0g
Sugar
Less than 1g
Flavors
Natural Flavor
Best Way To Take
Anytime time of day with desired beverage of choice.
Price, Flavors & Effectiveness
Gaspari Nutrition Proven Greens & Reds is that nutrient dense superfood to offer natural energy, provide immune support, and protect from free radicals to increase your overall health and wellness. With 30 servings per container, 1 scoop of this powerful supplement can pack you with these great ingredients. This supplement has a natural flavor that does taste great.
Pros
A nice blend of both greens and reds covers all your bases
No added sugar doesn’t ruin a good product
Gaspari Nutrition is a reputable company who knows fitness
Cons
High in price, but hovers around other premium products
Price: $33.99
Who This Is Best For & How Best To Use It
This supplement is great for those looking to increase their health and wellness and fill in any gaps that may be missing. Packed with great blends and tons of nutrients, it is possible to see those gains you want most with a high-performing super greens supplement backing you.
It is best to take one scoop of this supplement with 8 oz. of water but be sure to read the label for exact instructions.
Check out our list of the Best Super Greens for more great superfood supplements!
Overall Value
Gaspari Nutrition Proven Greens & Reds is that nutrient dense superfood perfect for helping you see gains. By improving immunity, enhancing your energy, and allowing for a host of other benefits to aid in your health and wellness, what you will find is a seriously effective product working for your benefit only. Gaspari Nutrition also knows the needs of athletes and how to help them perform their best. What you are really getting is a nutrient dense and high performing super greens supplement with great blends and an honest company backing you. Try Gaspari Nutrition Proven Greens & Reds and see what this can do for your lifestyle today.
Try Gaspari Nutrition Proven Greens & Reds Today
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*Images courtesy of Gaspari Nutrition and Envato
References
Machowiec, P.; et al. (2021). “Effect of Spirulina Supplementation on Systolic and Diastolic Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled Trials”. (source)
Taylor & Francis (2015). “Effects of spinach extract on satiety: Feel full, curb cravings”. (source)
Nalini, G.; et al. (2011). “Anti-Inflammatory Activity of Wheatgrass Juice in Albino Rats”. (source)
Miller, K.; et al. (2019). “Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based On Human Intervention Studies: A Brief Overview”. (source)
Kalt, W.; et al. (2020). “Recent Research on the Health Benefits of Blueberries and Their Anthocyanins”. (source)
King’s College London (2022). “100g of cranberries a day improves cardiovascular health, study finds”. (source)
Maharlouei, N.; et al. (2019). “The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials”. (source)