All Posts By Presser
After Eddie Hall Mentions His Mom, Thor Bjornsson Attacks Him at Press Conference
Eddie Hall and Thor Bjornsson are ready to go to war.
Eddie Hall and Thor Bjornsson nearly came to blows at the press conference ahead of their bout this Saturday. Hall crossed the line after he mentioned Thor’s mother.
These two really don’t like each other. While it’s no secret that Thor and Eddie Hall have always been rivals, their beef has reached a whole new level. They’ve had several run ins before the fight, each time the meets almost resulting in a full blown brawl.
Hall has been brash and in Thor’s face at every turn. It’s surprising that the two haven’t come to blows, especially after the first face to face this week. Hall even spit at Thor who returned fire as well. Luckily there were enough people between them to prevent the two behemoths from clashing.
Their second run in with each other happened during a sit down meet that saw the two once again trading scornful trash talk. Luckily they were both able to control themselves before things turned physical.
The recent press conference however was a whole different story.
At the press conference Eddie Hall made the bold move to tell Thor Bjornsson to “quiet your mum.” It was perhaps the worst thing that Hall could have said.
Obviously Thor Bjornsson wasn’t happy and Eddie Hall may have just opened a can of worms he won’t be able to close. You can see the entire press conference below.
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With just one more sleep to go the heaviest boxing match in history will go down as Hafthor Bjornsson (335lbs) locks horns with Eddie Hall (313.5lbs).
Who do you think wins this strongman boxing match?
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.
Natural Bodybuilder Anitra Jeffery Shares Tips to Increase Your Squat
INBA PNBA Physique Pro Anitra Jeffery shares the mobility exercises that will increase your squat.
If you’ve been lifting weights for a while, you probably know that the squat is one of the most essential lifts. The squat is considered the king of all exercises, and it’s one of the big three movements – squat, bench press, deadlift. How much weight you can squat is a good indicator of your overall strength. The question is: how can we increase your squat?
Fortunately, the squat targets the largest muscle in your body – your gluteus maximus (butt). And your legs host large muscles, so it’s easier to increase the weight on squats than isolation movements, such as barbell curl, which targets a much smaller group – biceps.
In addition, International Natural Bodybuilder Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Physique Pro Anitra Jeffery shares mobility and stability exercises you can add to your regimen to increase your squat. Anitra Jeffery placed in the top five at 2021 Natural Olympia in the Women’s Physique division.
The more mobile you are, the more range of motion you’ll have. Therefore, you’ll be able to squat down lower with heavier weights to build strength and muscle. And if you have more stability, you’ll be able to control more weight.
Anitra Jeffery’s Tips to Increase Your Squat
In an Instagram (IG) post posted by Anitra Jeffery on January 7th, 2022, she stated:
“If you want to be able to do the staple exercises that you need for gains, such as squats and lunges,
don’t skip mobility and stability training.
If you know you’re always short on time, add to your warmups or on your active rest days.
Inchworm—multi-joint, dynamic exercise; can increase strength and muscular endurance throughout the entire body- emphasis on shoulders and core; great stretch for hamstrings and calves; can work abs better than situps and crunches
Quadruped Torso twist & reach/T-Spine rotation- increases t-spine mobility; open up chest muscles; loosen back muscles
Birddog— strengthens the core and hips; improves stability, encourages a neutral spine, and relieves low back pain, can strengthen back muscles; promotes proper posture and increases range of motion”
Below you can see Anitra Jeffery’s full IG post with clips of her performing each mobility/stability movement.
https://www.instagram.com/p/CYbz0LorHMn/?utm_source=ig_web_copy_link
Mobility and Stability Exercises
Anitra Jeffery asserts that mobility and stability exercises are essential for making progress on your squat. Jeffery recommends inchworm, quadruped torso twist and reaches/T-spine rotation, and bird dogs.
Inchworms strengthen your shoulders and core and make your hamstrings and calves more flexible. In addition, quadruped torso twist and reach/T-spine rotation increases the mobility of your thoracic mobility (thorax) and prevents lower back pain. Bird dogs also improve lower back pain and strengthen your core and hip stability.
INBA PNBA Physique Division
Anitra Jeffery competes in the Women’s Physique class. Women in the Physique division are scored on symmetry, muscularity, definition, (conditioning), and stage presence. It’s even more critical for athletes in the Physique class to have more muscle mass than other classes such as Bikini Divas, where the competitors are smaller. However, Women’s Bodybuilding contenders store the most muscle.
Recap
Having good stability and mobility is imperative for the squat. Make inchworms, quadruped torso twist and reach/T-spine rotation, and bird dogs part of your weekly training plan to add weight to your squat.
Share this article on Instagram, Facebook, or Twitter to help your fellow lifting brothers and sisters increase their squat!
Arnold Schwarzenegger Speaks In Favor Of Russian People, Slams Government For War
Arnold Schwarzenegger believes this is a government issues, not one with the Russian people.
Arnold Schwarzenegger is known as the best bodybuilder of all-time but he is also a politician who keeps up with the events from around the world. Recently, Schwarzenegger posted a video speaking on the current war going on between Ukraine and Russia.
Schwarzenegger spoke on his personal feelings. He has always respected Russian people and it began from a young age. Schwarzenegger spoke on a specific incident when he saw Yuri Petrovich Plasov compete at the World Weightlifting Championships. Plasov became the first person to lift 200kg above his head. Schwarzenegger was able to meet the powerlifter backstage and since then, he has been nothing but respectful to the Russians.
“Ever since I was 14 years old, I’ve had nothing but affection and respect for the people of Russia. the strength and the heart of the Russian people have always inspired me. That is why I hope that you will let me tell you the truth about the war in Ukraine and what is happening there.”
Arnold Schwarzenegger felt the need to speak his mind on the war because of his personal feelings. He went into great detail on how this is an issue with the Russian government and the reputation of the people should not be diminished.
“No one likes to hear something critical of their government, I understand that. But as a long time friend of the Russian people, I hope you hear what I have to say. And may I remind you that I speak with the same heartfelt concern as I spoke to the American people when there was an attempted insurrection on January 6th last year when a wild crowd was storming the U.S. Capitol trying to overthrow our government.”
“I know your government has told you that this is a war to denazify Ukraine. Denazify Ukraine? This is not true. Ukraine is a country with a Jewish president, a Jewish president I might add, whose father’s three brothers were all murdered by the Nazis. You see, Ukraine did not start this war. Neither did nationalists or Nazis. Those in power in the Kremlin started this war. This is not the Russian people’s war.”
Arnold Schwarzenegger has not been shy about speaking his mind and when he talks, people listen. He has had some controversial takes in the past but this is one he believes will help the overall viewpoint of the war that is happening.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Wrist Wraps Enhance Bodyweight Workouts For Support & Stability
Use wrist wraps in efforts to enhance those bodyweight workouts.
We often find ourselves lifting big weight and neglecting the fact that bodyweight workouts can actually enhance our routine. A great bodyweight workout has the ability to provide for convenience and allow us the versatility of performing this anywhere and at anytime, however, for those of us looking to gain muscle and increase size, we look down on bodyweight workouts.
But we shouldn’t because these can greatly influence our gains with the right approach. For those concerned about unwanted soreness caused by those bodyweight workouts that target the upper body, fear not. Wrist wraps are a great lifting accessory that translates well into both bodyweight and weightlifting exercises. The right option for support and added stability, wrist wraps will go a long way for your routine.
Let’s take a look at both bodyweight workouts and wrist wraps to see how these two correlate. A great bodyweight workout can take our routine to new heights and a quality pair of wrist wraps will be a game changer when it comes to all of those support and stability goals.
Benefits Of Bodyweight Workouts
While we all love to lift big weight and take advantage of those machines in the gym, looking to bodyweight exercises also has plenty of perks. The benefits of bodyweight exercises will prove to you why you should put these into your routine and maybe even put an increased focus on these as well.
Benefits of bodyweight workouts include:
Convenient and versatile: These can be done anytime and anywhere and serve as a great workout with no equipment needed so you never have an excuse to not get a great workout.
Can build muscle: Bodyweight exercises actually can build muscle and it would be a mistake to neglect what these can do for all your gains (1).
Lower risk of injury: Without using weights and the sheer amount of load that weights can cause, what you will find is your risk of injury is lower and you can better tackle those recovery needs pain free.
Progression is strictly rep based: You can keep track of progress by counting how many you perform. If you start at ten push-ups and work to fifty, it is a clear line of progress in your strength goals.
Get that heart rate up: Work to elevate your heart rate to give yourself increased calorie burn and the chance at a great aerobic workout to increase endurance and shed some unwanted fat (2).
Perfect for all levels: Bodyweight exercises are perfect for people of all experience levels and will fit nicely into any number of routines.
Related: 10 Best Bodyweight Exercises For Building Muscle
Are Bodyweight Workouts Worth It Over Weightlifting?
Bodyweight workouts are better than weightlifting if it comes to the right person. Both are highly effective forms for seeing gains, however, depending on who you are and what your intended goals are, you can better tackle any and all of those exercise needs.
Given the above benefits, it would appear that bodyweight workouts can offer great gains to you, but so can weightlifting. For those who are more into seeing muscle growth with strength and size, weightlifting is for you. Those looking to build muscle and get the heart rate going in a convenient way with less load, then bodyweight exercises are for you. While it is a preference, you just need to know what your intended goals are.
How Wrist Wraps Benefit You
Wrist wraps are a workout accessory used by many to improve their lifts and overall training. However, wrist wraps can benefit your bodyweight workouts and is something to consider, especially for those prone to wrist pain and potential problems with wrist support and stability.
Benefits of wrist wraps include:
Stabilize your wrist: For those who want a solid grip or a more stable feel when working out, wrist wraps will hold your wrist in place to prevent excess movement that can cause unwanted pain and injury (3).
Provide better grip: A better grip allows for more comfort and if you are undertaking an aggressive workout, the more comfortable you are, the better you will perform (4).
Support high volume and intensity: For those more intense movements, what you will find is wrist wraps will keep your wrists supported and able to tackle any of those problems.
How Wrist Wraps Benefit Those Bodyweight Workouts
One may be wondering how exactly wrist wraps can benefit your bodyweight workouts. Without lifting weight, why is it important to use wrist wraps? Well, wrist wraps can provide that comfort, support, and stability for a number of bodyweight exercises, especially with the intensity and strain of certain movements.
Think of a push-up. Your wrists are constantly moving and overtime, that wear and tear can cause unwanted pain. Or the burpee, where the explosiveness of this movement and the catching of yourself on the ground can be a lot on your wrists. With wrist wraps, what you will find is that you are better supported for intensity, more stable during those static exercises, and better assisted for those more dynamic ones.
Related: Best Bodyweight Partner Exercises To Add To Your Workouts
Certain Bodyweight Exercises With A Focus On Wrist Wraps
Let’s take a look at a few bodyweight exercises that you should use wrist wraps with to enhance gains and work for the best protection and support.
Great wrist wrap bodyweight exercises include:
Push-Ups
Planks
Dips
Pull-ups
Burpees
Hand Walks
Check out our list of the Best Wrist Wraps for more great support and stabilizing products!
Wrap Up
Bodyweight exercise are perfect to include in your workout and when placed into your routine, you will see great gains minus the weight. While the load and increased strain on your wrists can be a lot, including wrist wraps in your routine is something to heavily consider for they can offer support, stability, and a great sense of comfort for those lifts. If you want to take advantage of a great bodyweight workout without worrying about unwanted wrist pain, then definitely consider wrist wraps in your gym bag.
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
Martins, F.; et al. (2018). “High-intensity body weight training is comparable to combined training in changes in muscle mass, physical performance, inflammatory markers and metabolic health in postmenopausal women at high risk for type 2 diabetes mellitus: A randomized controlled clinical trial”. (source)
Willis, L.; et al. (2012). “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. (source)
Weiss, A. K.; Tsai, H. H.; Puffer J. C. (2002). “Bilateral Wrist Pain-Weightlifter”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Hardcore Truth: Johnnie O. Jackson Responds To Negative Reactions Of His Near-Death Story
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Johnnie O. Jackson clears the air regarding negative criticism he received on the details of his near-death experience video.
Towards the beginning of March 2022, Johnnie O. Jackson released an episode of Hardcore Truth discussing his past PED use habits in bodybuilding and a near-death experience during contest prep. Shortly after posting the episode, Jackson faced negative criticism for how he explained the story and the details behind the specifics of his PED use. Admittedly, discussing PED use specifics can be a slippery slope in terms of how this kind of information is absorbed by the public. The last thing Jackson wants to do is mislead fans in the bodybuilding. That’s why on this week’s episode of Hardcore Truth, Johnnie O. Jackson responds to the negative reactions to his near-death story.
Johnnie O. Jackson decided to speak transparently about his past PED use and a near-death experience he had during contest prep. He decided to speak on this in reaction to the tragic deaths bodybuilding has faced over the past year. While we might not know the direct causes of many of those who passed away – there has been an increased discussion on health in bodybuilding.
Johnnie O. Jackson is not a doctor nor is he an expert on discussing powerful PED substances such as steroids, diuretics, etc. He wanted to share his story not as an explanation of what you should or shouldn’t do with PEDs. Rather, he wanted to simply relay the very real health risk he faced at various moments (and one moment in particular) during his prime bodybuilding years.
Generation Iron Fitness Network has always focused on providing a platform for its hosts to speak freely without censorship and oversight. Hardcore Truth, like many other video podcasts and series on our network, is hosted and distributed by GI but allows for hosts like Johnnie O. Jackson to speak unedited.
That being said, both Johnnie O. Jackson and Generation Iron understand that Jackson’s recent near-death story episode earned some negative criticism in the industry. That’s why Jackson wanted to do a follow up video to help clarify his statements and respond to the negative criticism.
Johnnie O. Jackson’s response to negative criticism
In this episode, Jackson first clarifies that his story is not meant to be direct advice about any specific drug or protocol. He is not a doctor, and he understands that he may have not explained his situation in as much detail as a medical professional could. Jackson’s story is not advice on do’s and don’ts about drugs. It was advice about the bigger picture of health risks in bodybuilding. He explains it was a story to help warn others on how easy the drive to succeed can overpower smart thinking when it comes to health.
And most importantly, he urges viewers to always second guess what is being put into your body and don’t just blindly follow trainers or coaches – including himself. Seek a professional opinion. Do research. Know what you are getting yourself into.
Johnnie O. Jackson then brings on a video clip from a medical professional to help further explain some details on his previous statements. Dawn Thornhill is a nurse practitioner – but more than that she was the specific medical professional that was overseeing Jackson’s protocols from his previous story.
In the clip, Thornhill focuses specifically on Johnnie O. Jackson’s comments about testosterone, high blood pressure, and how it affects African Americans. She pulls on her professional experience to help clear the air and clarify in more detail on Jackson’s previous statements on the matter.
Ultimately, Johnnie O. Jackson understands that criticism is simply a part of being a public figure. He also understands that others are entitled to their reactions and opinions just as much as himself. He hopes that today’s episode helps bring clarity and more context to the situation.
You can watch Johnnie O. Jackson go into complete detail alongside Dawn Thornhill in our latest episode of Hardcore Truth above. Make sure to stick around every Thursday for new episodes!
Mark Wahlberg Demonstrates Massage Tool After It Was Called A Sex Toy
Mark Wahlberg shows off massage tool to show co-star its true use.
Mark Wahlberg has kept himself in great shape over the years. He is one of the biggest stars in Hollywood and many of his roles require a ripped physique. Wahlberg has made plenty of physique transformations over the years and knows a thing or two about keeping his muscles in shape.
One way is to keep muscles loose by stretching or using a massage gun. Recently, Wahlberg took time to demonstrate a tool called the Power Plate Pulse. This is a new massage gun that allows users to target any area they want to work. Because of the look of the gun, Wahlberg’s co-star Tom Holland referred to it as a sex toy.
“Mr. Tom Holland, you see this. Power Plate Pulse. This is a massage tool for muscle recovery. Nothing else. Muscle recovery. This is the Power Plate Pulse. This is the quietest, longest battery life, and it also happens to be antimicrobial.”
Mark Wahlberg and Tom Holland are currently working together for a project called Uncharted. Wahlberg decided to use the video to demonstrate the product and advertise for the company.
Wahlberg is an ambassador and shareholder in the company. It is no surprise to see him using the product and showing its uses. Wahlberg was seen in his home gym without a shirt to target the muscles directly. It uses vibration to hit the targeted areas and is a product that has a six-hour battery life along with six different heads.
“Massage tool strictly for muscle recovery @tomholland2013@unchartedmovie @powerplateusa ????”
Mark Wahlberg has been able to keep his shredded physique at age 50. This is partially because of his motivation and partially because of his career. Wahlberg has had to put on and lose weight over the course of his career depending on certain roles. Any product that he puts his name on has to be well worth it and this massage gun seems to be one of those products.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Sadik Hadzovic Looks Stage Ready and Shredded 10 Weeks Out From The NY Pro
Sadik Hadzovic looks rage ready 10 weeks out from the 2022 NY Pro.
Sadik Hadzovic is looking shredded and ready for the NY Pro. The long time popular competitor has been pushing himself in training and is looking impressive 10 weeks out.
It’s clear that Sadik Hadzovic is taking no prisoner no prisoners in his return to the stage. The veteran competitor will make his return to action at the 2022 New York Pro. He’s taken a hefty amount of time off since his last appearance at the 2017 Olympia. Five years is certainly a long time to be away from the stage, but it’s obvious that Hadzovic has been taking his preparation seriously.
With 10 weeks to go until the 2022 NY Pro competitors are doing their best to prep as the time window closes. Among the competitors vying to win the Classic Physique title at the show, Sadik Hadzovic could be one of the biggest names. His return to action particularly at an East Coast show is definitely a big deal. As such Hadzovic is taking his preparation seriously. The pressure is on for the popular bodybuilder to perform in front of a crowd likely filled with his fans.
Stage Ready
Well as the saying goes pressure creates diamonds. Sadik Hadzovic has put in his fair share of work in the build up to the NY Pro and now the results are speaking for themselves. 10 weeks out Hadzovic looks impressive.
You’re younger self had a dream, don’t let that little guy down.
Great day of training and filming here in Texas today with coach @kashguidry.
10 weeks out of the NY PRO!
Will Sadik Hadzovic win the NY Pro title? That’s yet to be seen. There is still plenty of tough competition to give him fits in the Classic Physique division. But this physique update is at least a great indication that he’s been putting in some quality work. Hadzovic could use a bit more size on his frame, but other than that he looks shredded and impressive.
Do you think Sadik Hadzovic can win at the 2022 NY 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.
What Makes A Premium Pre-Workout? Benefits, Ingredients & More
The right pre-workout will increase energy, boost muscle pumps, and provide serious results.
Premium pre-workout supplements will give you more energy and focus while pumping more blood and oxygen to your muscles to make you feel ripped. Our pre-workout needs are important, and especially after a long day, the best thing we can do is pump ourselves with a high-quality supplement designed to give us the best energy. You will smash weights like never before, you will recover faster, and you will feel amazing pumps when you take a quality pre-workout.
Perhaps you have tried pre-workout supplements, and this has not been your experience. That is probably because there are plenty of sub-par pre-workout products out there with low dosages, ineffective ingredients, or so many stimulants that the energy is not worth the crash.
It is important to do your research and choose a premium pre-workout product that is clinically dosed with well-researched ingredients. The research is always developing, so you need a forward-thinking brand that has kept up to date and knows how to create pre-workout supplements that will take your performance to the next level.
How Do I Find The Best Pre-Workout Supplements?
When it comes to the best pre-workout supplements, there are some things you should watch out for. Firstly, if you see the words “proprietary blend,” run in the opposite direction. The ingredient list should be transparent. If it is not, then the manufacturer is probably hiding something. The number of servings should also equal the price to make it worth your time and money.
Benefits Of Pre-Workouts
The benefits of pre-workout should not be ignored for this supplement can seriously increase energy, muscle pumps, and overall results. A premium pre-workout supplement can:
Increase focus and energy: Offer intense workouts while being locked into every exercise so nothing interferes with a good workout (1).
Reduce fatigue: Allow for longer training sessions by busting fatigue and keeping that energy high for prolonged periods of time (2).
Muscle pumps: Watch your strength and muscle gains flourish and allow blood to flow through your muscles.
Enhanced recovery: Bounce back faster and promote more efficient growth while recovering more effectively for faster turn arounds.
Effective Ingredients For A Premium Pre-Workout
Caffeine (100-200 mg): Caffeine is a safe and effective natural ingredient that boosts energy levels and focus so you can train harder for longer (3). It also improves your metabolic rate. However, some pre-workout supplements rely too heavily on caffeine and contain high amounts, which leads to a harsh subsequent crash. Around 150mg is best.
Beta-Alanine (2-5g per day): Beta-Alanine increases muscle endurance by preventing lactic acid build-up, which causes fatigue. Allowing you to work out for longer and grow bigger muscles (4).
L-Citrulline (Maximum 15g per day): Arginine was once hailed as the ultimate pre-workout ingredient. Research showed that the body does a terrible job of absorbing it. Many people continue to waste money on supplements containing Arginine.
Citrulline converts to arginine in the body, and your body can better absorb it. Which leads to the relaxation of the muscles around the blood vessels, causing vasodilation (the widening of the arteries and veins) and increased blood flow (5).
Citrulline also reduces the liver’s absorption of certain amino acids and prevents them from being broken down. This allows those amino acids to be used for muscle building. Although Citrulline is not used to build protein itself, studies show that it increases protein synthesis by stimulating signaling pathways involved in muscle building.
L-Citrulline Malate: This is the combination of citrulline and DL Malate. When combined, they have the added benefit of energy production, allowing or better exercise performance. In one study, participants were given a supplement 60 minutes before exercise. They went on to perform 53% more repetitions. They also experienced less pain in the days following training.
VASO6: Extracted from green tea, this is a relative discovery. If pre-workout developers keep up with the latest research, this should be an ingredient they incorporate.
VASO6 encourages the production of nitric oxide, promoting vasorelaxation. This makes the cardiovascular system work easier and increases the blood flow to your muscles. A healthier blood flow results in more energy, endurance, and of course, bigger pumps. It also enables the efficient clearance of metabolic waste.
Vitamin B12: A premium pre-workout should contain ingredients to help you feel your best. Ingredients that are good for mental focus, such as B12, will give you focus during your workout and beyond. B12 is one of the most common deficiencies, partially because of the depleting nutrients in the soil where our food grows. A deficiency can leave you with brain fog, poor performance, slow recovery, and an inability to lose excess fat (6). For bodybuilders, it is even more important that they are getting the nutrients they need.
Common Ineffective Ingredients in Pre-Workout Supplements
Although the following ingredients may not necessarily harm you, the latest research shows them ineffective workout supplements.
Glutamine: Glutamine is an important amino acid that plays a role in building muscles, intentional health, and the immune system. However, most people get enough from their food; virtually any protein source contains glutamine. So if you are eating a high-protein diet, then you probably don’t need to supplement it (7).
Arginine: Arginine is another important amino acid for building muscles. However, studies show that it is destroyed by stomach acid when you supplement it and does not get helpfully absorbed by your body. Citrulline is a great alternative that converts to a more bioavailable form of arginine in the body.
D-Aspartic Acid: D-Aspartic Acid works to increase testosterone and improve resistance training (8).
Dangerous Or Banned Ingredients
A common banned ingredient in pre-workouts is DMAA. Although it may give you an energy boost, it also elevates blood pressure and leads to cardiovascular problems, especially caffeine consumption.
But the most common danger to watch out for is an overload of caffeine. Some pre-workout manufacturers include a large number of stimulants to make you feel like the product is doing something. However, this can cause a severe crash and leave you with no energy for the rest of the day, or it can also make you feel anxious or raise your heart rate to dangerous levels.
Product Comparison
Here we will look at three of the most popular pre-workouts available and compare them. We are not looking for a product that tastes great and gives you a strong caffeine boost and nothing else. We are looking for a high-quality, all-natural formula that includes the ingredients we mentioned above, one which will take your workouts to the next level.
We’ve pulled the top three pre-workouts from our Best Pre-Workouts list to compare and give you great options to boost your workouts.
Transparent Labs PreSeries BULK
Transparent Labs PreSeries BULK is a great pre-workout for those looking to bulk up and see the best workout gains. You will also find that BULK will reduce fatigue and increase your energy for longer workouts. A fully transparent label shows these great ingredients and what this can do for increasing size and muscle mass.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pre Lab Pro
Pre Lab Pro is the next-gen pre-workout formula designed for all-around strength, speed, stamina, endurance, and recovery. Using nootropic-enhanced caffeine, this provides for smart stimulation for energy, focus, and calm intensity. This revolutionary design targets three key pathways that work in synergy to supercharge workout performance, promote health balance, and accelerate your overall progress.
Pre Lab Pro is the all-around pre-workout for strength, speed, stamina, endurance, and recovery. Nootropic-enhanced caffeine for energy, focus, and calm intensity ensures fast and healthy progress.
Enhanced Ramy’s Rage Stim Reloaded
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance, and enhance focus. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout. With 17 clinically dosed ingredients grouped into 4 synergistic matrixes, this pre-workout is perfect for boosting intensity.
Code GENIRON For 15% Off
Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Wrap Up
A premium pre-workout supplement has the ability to take your gains to new heights and with the right ingredients and a powerful formula, you never have to worry about poor performance again. While it can be tough to find the right supplement, it is important to remember that it is possible and that those premium products are out there. Knowing what ingredients to look for, the benefits of a pre-workout, and what results can come will give you comfort in knowing your premium pre-workout is only working for your benefit.
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
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Kaczka, P.; et al. (2020). “Effect of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study”. (source)
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
Artiolo, G.; et al. (2010). “Role of beta-alanine supplementation on muscle carnosine and exercise performance”. (source)
Gonzalez, A.; et al. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Ryan-Harshman, M. (2008). “Vitamin B12 and health”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomized controlled trial”. (source)
5 Reasons Why Your Calves Aren’t Growing
5 Reasons Why Your Calves Refuse to Grow
Calves can be one of the most stubborn muscle groups. Look around your gym and you’ll probably see a lot of people with skinny legs and even skinnier toothpick calves. Although calves are a small muscle group, they can be one of the hardest to develop.
Building calves can be harder for people with genetically weaker legs. If you’ve hit a plateau and your calves refuse to grow, you need to change your training program. This article will help you takes your calves game to the next level and get you ready for the summer.
1. Treating Your Calves as Accessory Muscles
Most people make the mistake of treating their calves as accessory muscles. They train their calves at the end of their workouts when there is nothing left in the tank. If you have lagging calves, you should be training them at the beginning of your workouts.
Don’t perform a single calf exercise at the end of your workouts. Do 12-15 sets on 3-4 different exercises targeting both your soleus and gastrocnemius muscles. Your calves should be flushed with lactic acid at the end of your workouts.
2. Sticking to the Same Training Routine
You have hit a plateau if your calves have stopped responding to your workouts. Shocking your muscles with new exercises or advanced training techniques like supersets, drop sets, intra-set stretching or blood flow restriction training is a great way to break the plateau.
You don’t need to be in the gym to train your calves and if you’re in the gym, you don’t need to use weights every time. Your own body weight is enough to get the ball rolling. If you don’t have access to calf training equipment at your gym, use an elevated platform to do the calf raises.
3. Not Training Your Calves From Every Angle
Your calves consist of three heads: inner, medial and outer. You need to train all the three heads to ensure an overall development. Switching your feet placement can make all the difference.
Pointing your toes inwards and the balls of your feet outwards will target the outer calves head. Pointing the toes outwards will target the inner head and keeping your feet neutral will work the medial head.
4. Doing Too Little
Calves are a small muscle group and can recover quickly from your workouts. A good rule of thumb to training your calves is to train them every day if they’re not sore. Toothpick calves won’t turn into full-grown bulls by training them once a week.
Three sets of standing calf raise at the end of your leg workouts aren’t good enough to budge the needle on your calf gains. Train your calves as you would train your biceps, and hit 12-15 sets.
5. Overloading
People will small calves usually engage in ego lifting and load the machines with more weights than they can handle. The range of motion is one of the key factors in calf development.
You should maintain a full range of motion and your toes should be pointed like a ballerina at the top of the movement. Establish a mind-muscle connection with your calves and pause and contract them with every repetition.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Eating These 6 Foods Will Heat Up Your Sex Life
Eating These 6 Foods Will Heat Up Your Sex Life
For the majority of the lifters, eating and sex are two of their most favorite activities. What if we told you eating could improve your sex life? No, we’re not some angels sent from the heavens to fulfill your destiny. We’ll be talking facts here.
If you pop faster than a packet of corn, you’re going to greatly benefit from the things you’re going to learn today. What you eat affects how you’re going to perform under the sheets. Unlike your muscular structure, your sex drive isn’t dependent on your genetics.
If the blue pill or alcohol are your entrusted solutions for lasting longer in bed, we can imagine your insecurities. The fact that you’re reading this article is enough to establish that the duration you last in bed is directly proportional to your partner’s satisfaction.
Eating the right food won’t only improve your performance, it can help treat erectile dysfunction as well. The icing on the cake is that these foods benefit both ladies and men. So, eating a dinner consisting of these foods before hitting the sack will be a great idea.
6 Foods That’ll Improve Your Sex Life and Libido
Bananas
Well, eating a banana on a date might be a tad too suggestive but it will ensure you’re starting things on the right foot. Bananas are one of the best sources of potassium and B vitamins.
These nutrients can help boost low energy levels – a common cause of low libido. B vitamins and potassium also contain bromelain enzymes, which help boost sex drive and can treat erectile dysfunction.
Potassium fights the effects of high sodium foods. Food high in salt can reduce the blood flow to the genitals which can make it harder to reach orgasm. Pro tip – if getting adventurous on the dinner table is not your thing, you would want to avoid eye contact while eating the banana.
Oysters
This certain body part resembling food is rich in zinc. Zinc is a mineral that elevates testosterone while simultaneously boosting growth hormone. Both of these enhance physical performance (in and out of the sheets) and muscle growth.
It is no secret that adding seafood to your diet can improve your daily protein intake quantity and quality. Seafood can also improve your immunity as they are rich in omega fats.
While the oysters might not look like salmon or tuna, they offer fish-like benefits and have high levels of B12, vitamins A, D, calcium, iron, selenium, copper, and zinc. A study conducted in Turkey concludes that zinc has the potential to help restore nitric oxide activity (resulting in better blood flow) in a man’s equipment.
Nuts
Clarification – the foods on the list are not deliberately listed to be implicative, we swear. Nuts like walnuts, peanuts, and pistachios all contain the amino acid L-arginine, which is one of the building blocks of nitric oxide.
Nitric oxide (NO2) is a naturally occurring element in the body that helps the guys maintain an erection. L-arginine dilates the blood vessels which enables a better flow of blood throughout the body.
Eating nuts regularly can also help in reducing cholesterol levels. The higher your cholesterol levels, the harder it will be for the blood to travel to different parts of your body – including your pee-pee.
Watermelon
If rumors are to be believed, eating watermelons will make you last longer than a camel in the desert. Watermelon contains an amino acid called citrulline which when converted to arginine, can boost nitric oxide synthesis and vasodilation.
A naturally occurring chemical called lycopene is present in high amounts in watermelons. Lycopene equals viagra in its ability to relax blood vessels which improves circulation to certain, ahem, body parts.
If L-arginine and citrulline sound familiar to you, it’s probably because most of the pre-workout supplements on the market contain both of these elements. These amino acids help in achieving a nasty pump in the gym.
Red Wine
Red wine might be the perfect way to start a long romantic night. According to a Journal of Sexual Medicine study, women who drank one to two glasses had heightened sexual desire compared to ladies who didn’t drink any wine.
But why red wine and not whisky, you ask? The antioxidant profile of the wines (like other food items on the list) triggers nitric oxide production in the blood which relaxes the artery wall and carries blood down south.
Pro trip – alcohol before a date night can be a two-edged sword. While going on a date with a girl who is out of your league might give you jitters, consuming a glass too many will stop the show before it starts.
Dark chocolate is another women’s favorite that is also great for improving your sex life. It also happens to be the most researched of the aphrodisiac foods. An antioxidant called flavanol is present in dark chocolates which like lycopene in the watermelons can boost nitric oxide levels and blood flow.
Garlic
There is a high probability you were unaware about the libido boosting properties of garlic until now. As per some historians, ancient Egyptians consumed garlic to boost their sex drives and stamina.
According to a study, consuming garlic helps stop the formation of new fatty deposits, called nano plaques, inside the arterial walls. For the uninitiated, the arterial walls lead to your penis. So, garlic basically acts as the bulldozer which removes the fat deposits that block blood flow to the arterial walls.
Adding garlic to your kitchen staples will help keep your heart healthy and your erections strong. You could use the garlic in powder, paste or cooked form in your diet. Thanks to the great fragrance of garlic, it goes without saying – don’t eat garlic on a date night.
Other honorable mentions
Oats, blueberries, pomegrante, coffee, pesto, fatty fish, potatoes, ginger, pumpkin seeds, crab, green tea, pepper, spinach are some other foods/beverages that are great for boosting your sex drive. We highly recommend adding a combination of these to your diet.
Which of these sex life improving foods is a staple in your diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.