All Posts By Presser
How Exercise Improves Your Dating Experience
There are many ways that exercise can improve aspects of life!
Nowadays, you see endless posts about how you should be happy before you start exercising or how weight loss won’t make you any happier. There’s definitely truth to of this. I think you should be fulfilled and happy to a degree before embarking on any fitness journey and dating.
However, many people find romance valuable and that area of their life is undoubtedly improved from exercise. No matter how much we tell people exercise is for health, their true intent is to look hot naked.
People don’t care that much if their doctor gives them a pat on the back for healthy bloodwork. They care if they can get laid and attract the opposite sex.
So it’s no surprise as a coach that many people seek exercise to look better and thus, improve their dating experience. In fact, many of my single clients who start exercising and improve their physiques often rave about their dating life improving. I don’t think there’s anything inherently wrong with that.
So if you somehow needed more convincing, here’s 4 reasons how exercise will improve your dating experience and get you dates on repeat.
1 – You’ll Look Better
Let’s address the elephant in the room first. People who exercise generally look better than people who don’t. While romance is not entirely physical, initial attraction and how we subconsciously treat people is largely based on appearance.
And sure, we all find different things attractive, but by and large, most people are attracted to a bit more muscle and a bit less fat which exercising helps with both, particularly strength training.
You know that you judge dates based on appearance often, so it’s only logical that you would want to put your best foot forward, or in this case, your best body forward.
This is within both male and female biology. Our brain assesses people based on appearance to make conclusions on their health and reproductive capabilities.
Men will pick women who are generally fitter because her physique communicates she’s more able to bare his children. Vice versa as well. Women will pick men who are generally fitter because his body communicates he can protect and defend said children.
Let me be clear here before I get skewered. I’m not saying looks are all that matters, but it’s one powerful way to increase your buying power as far as the dating world goes. Any politically correct fitness coach who says otherwise is speaking from a position of privilege. They say one thing, but would never switch their fit body for a less aesthetic one.
2 – You’ll Feel Better
Exercising undoubtedly makes you feel better. When you feel better, you’re more positive, confident, and healthy. Oh wait, those are all qualities that skyrockets your dating value.
So the value in exercising isn’t simply from the exterior change, but also internally. In fact, even if you exercised consistently for months and months and still see no physical changes, there is still much value.
You’re still getting healthier and your confidence would be far higher than if you didn’t exercise. Negative people who complain about their lives generally don’t exercise or at least not as much.
The personality qualities you are attracted to can be developed and nurtured through exercise. Women feeling more secure in their bodies and men feeling the confidence they need to approach women. That’s a recipe for romantic awesomeness if you ask me.
3 – You Communicate Desirable Qualities
Working out is like saving money. People who do it probably have their lives together. It’s obviously not a guarantee, but in our fast-paced world, we need to make conclusions in dating fast.
You don’t like your time being wasted, so you’re generalizing qualities about a person based on their habits. But guess what?
They’re doing the same about you, so if you want a leg up on the competition, exercise regularly, so it at least appears that you have your crap together.
And I get it exercising and grinding through weights to build muscle is hard. But having scarce dating candidates is hard too. By developing a consistent training schedule, you’re communicating discipline, delayed gratification, and responsibility which are hot characteristics.
In fact, one published study titled, “Does Exercise Make Me More Attractive? Exploring the Relations Between Exercise and Mate Value,” found more frequent exercisers had a higher perceived mate value than less frequent exercisers, independent of sex (1).
4 – Meet Other Like-Minded People
Now that you’re all steamy and confident, what’s next? Well, you can meet like minded people at the gym. It’s not too uncommon to meet and connect with like-minded individuals at the gym.
According to Canoodle.com, 62% of singles think the gym is a good place to find love and 75% of people would rather meet at the gym than at a bar.
The quality of candidates is inherently better at the gym. Everyone there is putting in the effort to get hotter, healthier, and get out of the house. Pretty attractive right?
Furthermore, it’s not uncommon for people to meet in group exercise classes, basketball courts, or the sauna.
And research often finds couples who train together often stay together, so the gym is an easy way to enhance your dating life. Get out there my friend.
References
1. Dobersek, Urska, et al. “Does Exercise Make Me More Attractive? Exploring the Relations between Exercise and Mate Value – Evolutionary Psychological Science.” SpringerLink, Springer International Publishing, 13 Nov. 2020, https://link.springer.com/article/10.1007/s40806-020-00270-w.
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Hardcore Truth With Johnnie O. Jackson: How To Improve Focus In The Gym
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Johnnie O. Jackson shares the hardcore truth on the importance of focus – calling it the single most determining factor in bodybuilding success.
What separates a pro bodybuilder from everyone else? Genetics? Certainly to some degree. Drugs like steroids? This is a misleading factor in the true success of a bodybuilding athlete. The true difference between a bodybuilding legend and the many aspiring who miss the mark comes down to focus. A bodybuilder like Phil Heath or Ronnie Coleman combine all of their strengths into one singular focus beyond what any normal person perceives possible. That’s how they became Olympia legends. In our latest episode of Hardcore Truth, Johnnie O. Jackson breaks down the importance of focus and tips on how to improve your mental sharpness while training.
Whether you are a pro bodybuilder, aspiring novice bodybuilder, or just someone looking to get healthier with daily exercise – focus is the biggest factor that holds us back from success. A large majority of Americans are overweight and unhealthy. This isn’t because exercise is extremely challenging. It’s because in today’s day and age – it’s hard to focus on something. Especially if it’s something that you don’t particularly want to do.
Of course, aspiring bodybuilders should, at the core, love training. But bodybuilders need to not simply train. They need to rearrange their entire lifestyle to sculpt their physique. This requires such an incredible amount of focus that only a rare few can do it. This is true for all successful pro athletes in all sports. Johnnie O. Jackson understands this – and it’s part of how he was able to build a reputation as one of the strongest bodybuilders currently living.
While the concept of focus might seem like an abstract innate ability – it’s also a tactic that we can work on and train just like a muscle. The more we train our ability to focus, the more we can find success in what we aspire to do. That’s why Johnnie O. Jackson is sharing his key tips on how to focus in bodybuilding – especially for those who struggle to stay in the right mindset.
The biggest key piece of advice Johnnie O. Jackson shares is to focus on yourself first and foremost. This may be extra challenging if you have a partner, spouse, or children. But despite this – an aspiring bodybuilder needs basically learn how to balance being selfish with the rest of what life throws at you. For example, Jackson believes that far too many weightlifters focus on what other people are doing in the gym. They may be judging their form, or perhaps in awe of how much another person can lift. This is all wasted energy and takes focus away from your main goal – to train in the gym.
Johnnie O. Jackson recommends putting away the phone and learning how to completely ignore other members in the gym. Sure, it’s okay to be inspired if the guy next to you is Ronnie Coleman throwing up massive lifts with a massive physique. But watching that will only take you so far. It’s through consistent training, adapting, and learning that you can reach those same levels. That all requires singular focus to achieve.
Johnnie O. Jackson also emphasizes learning to focus on your diet. Yes, this is a major factor in building your ideal physique. But once you start to nail your diet, your physique will start to show huge changes. This will encourage you to train harder and improve even more. It helps you more easily focus when your diet is correctly matching your training. It creates a cyclical effect. What was once hard to focus on becomes easier the more each part of your bodybuilding lifestyle builds on the other.
Lastly, Johnnie O. Jackson also cannot stress how important it is to focus on the mirror. Where in other walks of life this would be seen as vanity, for bodybuilding this is a necessity. Practice posing and really focus on how you look in the mirror. This helps identify weak points, which can then help you direct your focus to more specific areas for further improvement. Not enough bodybuilders put focus on posing – and it shows when they step onto stage.
You can watch Johnnie O. Jackson go into full detail about how to improve focus in bodybuilding by watching the latest episode of Hardcore Truth above. And don’t forget to swing by every Thursday for new episodes!
Channing Tatum Almost Rejected ‘Magic Mike 3’ Role After Claiming Training Is ‘Unhealthy’
Channing Tatum was almost not part of the third movie saying he had to “starve himself.”
It has been 10 years since Channing Tatum led a charge that took the world by storm and that charge was ‘Magic Mike.’ A movie full of male strippers quickly turned into a box-office hit and a sequel was made in 2015. Now, the third and final film of the trilogy is in the works but Tatum revealed that he almost had to pull himself out of the film.
Tatum recently appeared on ‘The Kelly Clarkson Show’ and was asked about the new movie. He did not hold back on his feeling of playing Mike Lane in the film because of the training to prepare for the role.
“You have to starve yourself. I don’t think when you’re that lean, it’s actually healthy for you,” Tatum explained.
Channing Tatum continued to explain how it is not as easy to lose weight now than it was when he was younger. At 41 years old, Tatum almost rejected this role but would be willing to revisit the idea way down the line.
“It’s hard even if you do work out to be in that kind of shape.”
“The only one I said I’d actually do — before we decided on this version — was the ‘Grumpy Old Men’ version when we’re like 70. When we’re 70, I want to get the team back together, for sure.”
Channing Tatum is known for his versatility as an actor. He has appeared in movies where he is asked to dance, such as the Magic Mike movies and ‘Step Up.’ Tatum has dabbled in romance in ‘Dear John’ and is also more than capable of comedy, which we saw in the Jump Street films alongside Jonah Hill.
While an agreement was put in place to make ‘Magic Mike’s Last Dance,’ this is much longer than Tatum expected the series to go on. In fact, he thought it would be a one and done film.
“In my opinion, we had chewed up all the meat on the bone, story-wise. Pun intended, I guess. They’re essentially movies about guys made for women. We didn’t plan on making a second one.”
“Then all of our ancillary characters were so good and fun that we felt like, ‘Let’s do another movie and give those characters more real estate that we didn’t have before.’”
Channing Tatum has sported a great physique in many roles and this is headlined by Magic Mike. While it is part of his career to stay in shape, it does not make it easy for some roles. There is no release date for the final Magic Mike film but we know it is in the works.
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TikTok Fitness Influencer Shares Strange Voicemail Left By Gym Employee
TikTok influencer @kenyastephh claims a gym employee stole her phone information to leave the voicemail.
Unfortunately, there have been recent stories coming out about female gym goers being approached or harassed by other gym goers or employees. This is something that has come to light again on TikTok. Fitness influencer with the username @kenyastephh shared posts to her TikTok account showing a strange voicemail left by a gym employee on her cell phone.
In December, two news stories went viral where a gym member actually followed a woman home after her workout. Another instance came to light about a creepy gym goer approaching a woman while working out and spotting her without consent. This is not appropriate behavior for the gym and this is why women are beginning to share their stories.
The most recent came from @kenyastephh where she shared another instance to her 17,000 followers on the platform. She claims that her phone information was taken from the database at the gym and used to make a call.
““Hello, this is EOS Fitness… I saw you doing glute spreads,” a man can be heard saying in the video before cutting out.
The fitness influencer continued to explain the incident in her caption and got plenty of positive responses from commenters.
“Friendly reminder to men to please not do things like this. This is very scary, too many weird things happen. I’m sorry for the women and wish this wouldn’t happen. I wasn’t in the room for more than five minutes and I got the call. I always wear a jacket around my waist to avoid this stuff. I was just trying to take some pics before my workout.”
The user @kenyastephh reported the incident to the gym manager asking her name and information to be removed from the database. She shared her location while performing the exercise and expressed how this can be a scary thing for females at the gym.
No one was hurt in this incident but it seems to be something that is happening more frequently. Gym goers are beginning to share their stories and put others on notice. The gym should be a safe place where people go to better themselves, both physically and mentally. It is a good thing for stories to be shared so the proper punishment be handed down.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How The Horizontal Row Enhances Solid Back Development
This exercise can seriously increase your pulling power.
When it comes to the movements we as athletes need to master, two come to mind: pressing and pulling. Virtually all movements are either pressing or pulling oriented and what you will find is that pressing motions tend to be quite common in training. The bench press is the easiest example off the bat to use for a pushing exercise, same as a push-up. It’s literally in the name.
But for our back muscles and our attempts at getting as wide of lats as possible, sometimes we need to emphasize more of those pulling motions. What the horizontal row can do is really boost your pulling capabilities so you never lack in pulling ability and the risk of a muscle imbalance is greatly reduced.
Let’s take a look at the horizontal row and see what benefits this exercise has on all our gains, especially when it comes to pulling and getting the most out of our back muscles. From what is it, to muscles worked, and the benefits of this exercise, you will most likely want to add this to your routine.
We’ll show you steps on how to perform it and some of the best alternatives for those days you feel like changing it up. With the results to prove it, this exercise just found a home in your workout routine.
What Is The Horizontal Row?
The horizontal row exercise is also commonly referred to as the inverted row, bodyweight row, horizontal pull-up, and a host of other names. With this exercise being one of just bodyweight, it only requires a bar as your point of contact. Training many upper body muscles, it is a great pulling enhancer when it comes to your pulling capabilities in terms of strength and overall stability (1). As a great dynamic exercise, athletes of all levels can enjoy this in their workout and really benefit for back building and overall balance work.
Muscles Worked
For this exercise, your entire upper body gets some good work done which will prove to be great in the long run for all your gains. Plenty of back muscles will feel a burn including your rhomboids and upper back, mid traps, and lats. For those other upper body muscles, your biceps, forearms and other gripping muscles, and your core will all be needed to not only effectively perform this exercise, but also act as essential movers. Your core will be a primary point of engagement as that is where much of your balance and stability will come from.
Benefits Of The Horizontal Row
Build Foundational Strength
When it comes to building strength, we often focus on those exercise that give our muscles a serious pump. But what we often neglect is the functional strength required to really boost our everyday lives, not just those in the gym. Functional strength allows us to live more positive lifestyles as everything we do in the gym translates over into our everyday activities (2). As a great way to eliminate muscle imbalances, for those who do a lot of pushing exercises, look to build functional pulling strength to counteract any imbalances you may have.
Helps Promote Posture & Good Technique
This is a hard exercise to perform and an even harder one to cheat on. Don’t try and cheat yourself with this because your form won’t allow it. This requires you to have an engaged core and flat back and anything less than that will ultimately hurt your gains, and quite negatively. Since this exercise allows you to form good technique and have good posture, this will translate nicely into other areas of your training.
Round Out A Stellar Physique
As mentioned earlier, this is a great exercise to help tackle any muscle imbalances by counteracting those dominate pushing exercises. But what this can do is really widen your lats and give your back a stellar physique you want most. As bodybuilders, we need a well-rounded physique to show off and by tackling both muscle imbalances and building a great base of functional strength, you will be more than ready to take the stage.
How To Perform The Horizontal Row
Here are the steps to performing the horizontal row:
Grab the bar around shoulder width apart in grip as you lay on the ground. The bar should be directly over your chest and your legs will be extended out in front of you. Your heels are the only point of lower body contact. Engaging your core and glutes, lift yourself towards the bar off the ground and touch your chest with the bar. Slowly lower yourself to the starting position and repeat for your desired number of reps.
Horizontal Row Alternatives
For those who want to mix things up a bit, these alternatives are great to still provide similar benefits and work your body just as well as the horizontal row.
Pull-Ups: A staple exercise for many, pull-ups work for back development and can lead to that desired V-shape we all know and love (3).
Seated Cable Row: A great pulling exercise that enhances upper body growth, but provides less stress on the low back.
Barbell Row: Works to develop a strong back, improve posture, and increase the amount of weight on your deadlift as it really challenges your pulling ability.
Wrap Up
For those of us lacking in pulling strength, it is important to focus on these movements to enhance that area of our gains. With muscle imbalances being all too common, unfortunately as a result of our massive pushing exercises, working to tackle and eliminate those will only help work out that well-rounded physique we want to see most. With great benefits to back growth, wide lats, posture, and physique, this exercise should be in your routine as soon as possible to get you competition ready. Check out the horizontal row, watch how the pros do it, and put this in your back day, for those wide lats will thank you in no time.
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
Hori, Naruhiro; Kawamori, Naoki; Chiu, Loren Z. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Weiss, Tiana; Kreitinger, Jerica; Wilde, Hilary; Wiora, Chris; et al. (2010). “Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults”. (source)
Ronai, Peter; Scibek, Eric (2014). “The Pull-up”. (source)
Hafthor Bjornsson Looks Impressive in Training Leading Up to Eddie Hall Fight
Hafthor Bjornsson is looking sharp in the lead up to his bout with Eddie Hall.
Hafthor Bjornsson is looking more than ready to take on the challenge of Eddie Hall as he looks incredibly sharp in training. With their boxing match not too far away Bjornsson is looking rather impressive ahead of the clash.
The sweet science is more than just about swinging fists. When it comes to boxing being good at punching simply isn’t enough to secure victory. It takes grit, determination, and of course solid defense and footwork. Having experience in the ring is also a top requirement to excel in actual competition. Hafthor Bjornsson has come to learn this very fact well. As the day fast approaches for his showdown with Eddie Hall, it’s clear that Bjornsson has the upper hand.
Unlike Eddie Hall who hasn’t seen real action inside a boxing ring, Hafthor Bjornsson has already had a number of bouts to his name. While they may have been exhibition matches, Bjornsson had some quality opposition that have gotten his feat wet in the pugilistic arts.
These exhibition events will no doubt help the 2018 World’s Strongest Man in a number of ways. Firstly Hafthor Bjornsson will have an edge in terms of dealing with an adrenaline dump. It’s a factor that few truly understand. Those initiated in combat sports understand that nerves, fear, anxiety, and excitement can all come into play when stepping into the ring. These elements can have an effect on less experienced competitors who are unfamiliar with dealing with an adrenaline dump. The exhibition matches Bjornsson went through are sure to have helped him deal with said elements.
In general Hafthor Bjornsson appears to have received better training than his rival Eddie Hall.
156kg / 343lbs and Counting!!!
Purposely kept heavy throughout my camp for Power and I fully intend on delivering it ⛰ ??
And don’t worry I can work for 10 rounds!
I’m calling this journey….
‘The Desolation of Thor’ ?
Almost time for that big crybaby to pay!
Despite his tough talk and willingness to trade blows, it’s clear from. The video that Eddie Hall isn’t the most technical boxer.
On the other hand Hafthor Bjornsson is looking much sharper and more technical than Hall by far.
26 days out.
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
10 Exercises To Add Variety In Your Next Workout
Try these Exercises in Your Next Workout
Just like us humans, no two exercises are created equal. Most people stick to the same exercises in their workouts. Performing the same routines over and over can lead you to hit a plateau.
There are a few incredibly effective exercises which can target your muscles in a unique way. The exercises in this article will help you break the plateau and will take your gains to the next level.
Chest
Floor Dumbbell Chest Flyes
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Most people make the mistake of not following the full range of motion while performing the bench dumbbell flyes. The floor dumbbell flyes force you to touch the floor with your elbows at the bottom of the movement and touch the dumbbells at the top of the movement.
Incline Pin Press
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The upper pecs are a weak muscle group for most people. Incline pin presses are a great way to overload your upper pecs. Incline pin presses also add a layer of safety to the compound exercise.
Back
T-Bar Rows
T-Bar rows are one of the most underutilized exercises when it comes to building a thick back. The T-Bar rows were one of Arnold’s staples and they should also be a part of your exercise arsenal.
Bent Over Lat Pull-Down using Seated Cable Row
The problem with the normal lat pull-down is, you can use momentum to bring the weights down. Bent over lat pull-downs on the seated cable row will eliminate the use of momentum and you will have to use your lats to pull the weights.
Shoulders
Reverse Seated Alternate Hammer Strength Press
The normal shoulder presses focus on the anterior delts, while the reverse seated alternate hammer strength presses focus on the medial deltoids. The hammer strength presses will help you in building the separation and roundness of your shoulder caps.
Biceps
Arm Blaster Barbell Curls
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For most guys arms are their favorite muscle group to train. Most guys let their ego get in the way of building a nice pair of guns. The arm blaster helps in isolating your pythons and will help in building the size, conditioning, and the bicep peak.
30’s
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30’s will completely annihilate your biceps. In this exercise, you need to perform 10 reps of barbell curls on the bottom half, 10 reps on the top half and 10 full reps. 30’s are an extension of 21’s and are way harder.
Triceps
Cable One Arm Triceps Extensions
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Most people go too heavy on the cable triceps extensions and lean onto the bar. Stand straight next to the cable pulley machine and maintain a full range of motion. Hold and squeeze your triceps at the bottom of the movement.
Legs
Platz Hack Squats into Sissy Squats
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Tom Platz arguably had the sickest legs in the bodybuilding industry. One of his not-so-secrets were the Platz hack squat into sissy squats. This exercise targets your quads and will help you in building that tear-drop.
Good Mornings
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It is harder to develop your hamstrings as compared to your quads as you can’t see your hamstrings in the mirror and it is harder to develop a mind-muscle connection with them. Maintain a slight bend in your knees, push your hips back as you bend to lower the barbell. Imagine using your hams to lower the weights as compared to your back. Doing this will help you get a better pump.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Evlution Nutrition EVL TEST Review For Test Support, Stamina & More
Improve performance, strength, stamina, and more with this testosterone support complex.
Product Overview
Those suffering from low testosterone levels know how debilitating that can be to their training and performance, let alone their overall health. With a great supplement like a testosterone booster on your shelf, however, you can work to tackle these issues no problem. Great ingredients packed into a powerful formula is exactly what you need to see those gains you want most. Evlution Nutrition EVL TEST is a great testosterone boosting supplement with a strong testosterone support complex able to improve everything from performance, strength, stamina, and much more.
What a good testosterone booster will do is work to boost your testosterone levels so you don’t suffer from low levels again. Able to increase sex drive, improve muscle mass, enhance bone density, change your body composition, and aid in cognitive functioning, among other benefits, you have a great product on your shelf to keep you working hard and seeing great gains. EVL TEST can do this and more so for those in need, definitely read on.
EVLTEST contains great ingredients essential for testosterone boosting and support. This is perfect for those looking for a natural performance boost.
Evlution Nutrition is on a mission to produce high quality supplements that are innovative and effective to support all of your goals. A strong passion for sports nutrition, they know what athletes need to succeed and they know how important supplementation is to a well-rounded and well-structured routine.
EVL TEST Highlights
Evlution Nutrition EVL TEST is a high-performance testosterone booster able to optimize performance and provide for a host of benefits that you need most from a great booster. With 8 powerful ingredients packed into this ultimate testosterone support complex, what you will find is a fully transparent label to improve performance, strength, stamina, sleep, and recovery after intense workouts. Low testosterone can be a killer for your gains, but this supplement is what you need to see those results you need most.
Ingredients
D-Aspartic Acid: Can improve testosterone levels by increasing follicle stimulating hormones and luteinizing hormone production (1).
Tribulus Terrestris Fruit Extract: May enhance libido and support testosterone levels while improving muscle mass and sperm motility (2).
Fenugreek Seed Extract: Supports testosterone production and reduces enzymes that can convert testosterone into estrogen (3).
DIM: Diindolylmethane works to maintain a healthy balance between testosterone and estrogen to protect those testosterone levels from falling (4).
Magnesium: Needed to help metabolize Vitamin D more efficiently, this also works to improve performance (5).
Zinc: Plays an important role in helping free testosterone levels and modulating serum testosterone levels in men (6).
Other Ingredients
Vitamin D3, Vitamin B6, Microcrystalline Cellulose, Vegetable Stearates, Carboxymethylcellulose, Povidone, Silicon Dioxide, Hypromellose, Glycerine
Number Of Ingredients
8
Number of Servings
30
Serving Size
4 Tablets
Highest Dosed Ingredient
D-Aspartic Acid (3,120mg)
Best Way To Take
Take 4 capsules daily.
Price & Effectiveness
Evlution Nutrition EVL TEST is a great testosterone booster with tons of benefits to performance, strength, stamina, and more. This testosterone support complex has a serving size of 4 tablets with 30 servings per container.
Pros
Transparent label and a great combo of testosterone supporting vitamins and minerals
Great benefits to better sex drive, muscle mass, stamina, and more
Affordable price and price per serving
Cons
Large pill size may not be conducive for some
Some side effects were reported so checking with a doctor may be wise
Price: $29.99
Is EVL TEST a safe supplement?
Yes. This is one of the most powerful overall testosterone boosters in the market. It brings a myriad of health benefits and advantages including increased stamina and improved sleep. It is thus, safe to use, however, consult an expert with further questions.
Mild side effects occur in a few users. Most of them can be averted when you stick with the recommended dosage. The other step to take is to keep your workouts consistent and also balance it with a healthy diet. Acne, nausea, dizziness, mild headaches are some of the symptoms that a few users notice. Most of these settle down when your body gets accustomed to the supplement.
When & Who Should Take EVL TEST?
EVL TEST should be taken as four pills for a single serving. For noticeable improvement in sleep, this supplement should be taken on empty stomach and 30-60 minutes before going to bed. Those looking to raise their T levels and improve health and performance can benefit from this.
Check out our list of the Best Testosterone Boosters for more great T boosting and supporting supplements!
Wrap Up
Evlution Nutrition EVL TEST is that testosterone booster you need, especially if you’re suffering from low T levels. Able to improve performance, stamina, and strength, plus many more benefits, this booster is perfect for those gains. Evlution Nutrition knows the needs of athletes and seeks to produce only the best products to enhance training, performance, and overall health and wellness. What you are really getting is a powerful testosterone support complex with great ingredients and a fully transparent label. Try Evlution Nutrition EVL TEST today and work to kill those testosterone deficiencies.
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 Evlution Nutrition and Envato
References
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)
Rogerson, S.; et al. (2007). “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone level in male: A meta-analysis of clinical trials”. (source)
Aksu, E.; et al. (2016). “3,3 diindolylmethane leads to apoptosis, decreases sperm quality, affects blood estradiol 17 B and testosterone, oestrogen (a and B) and androgen receptor levels in the reproductive system in male rats”. (source)
Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Natural Bodybuilder Mitch Jarvis Lays Down Rules for the Progressive Overload Principle
Image via Instagram @mitchjarv
PNBA UK Pro natural bodybuilding champion Mitch Jarvis lays down the rules for the progressive overload principle.
The progressive overload principle is the foundation to making progress in the gym. In simple terms, the progressive overload principle is making sure you make progress on your workouts as often as possible. However, many people omit this cornerstone principle, and therefore, their progress in the gym suffers. That’s because many people aren’t aware of it or how it works. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) athlete Mitch Jarvis lays down the framework for this crucial law in the gym.
Mitch Jarvis competed in the Men’s Bodybuilding division and was the 2021 PNBA Pro UK International Championships champion and PNBA Pro World Championships runner-up.
Regarding the progressive overload principle, Jarvis stated:
“The rules are simple: only increase the weight (by 5kg) when the rep range has been maxed out. That is 8 reps on top set, and 15 reps on back off set. The starting point has been set, time to chip away [sic]”
You can see Mitch Jarvis’ complete statement and Instagram (IG) clip of him performing the progressive overload principle on barbell squats below.
https://www.instagram.com/reel/CWWVmNkomjl/?utm_source=ig_web_copy_link
Progressive Overload Principle
Mitch Jarvis follows the progressive overload principle to the T. He only increases the weight (by 5 kg) once he reaches the top end of his rep range. For example, in the IG clip above, you can see that Jarvis is performing barbell squats in the 5-8 rep range to start (top set) but then finishes in the 12-15 rep range (back set). Jarvis only increases the weight once he can complete a weight at the top end of his top set and the top end of his back set. For example, once he completes a set of eight reps with 160 kg on his top set, he’ll increase the weight the following week. The same applies to his back set, except it will be with a lighter weight for 15 reps.
The progressive overload principle is the key to building muscle in the gym. Because the heavier the weight you use, the more muscle you’ll build. And to use heavier weights, you have to increase the weight, of course. The progressive overload principle is increasing the stimuli placed on your muscle as often as possible. You can do this by increasing the weight or reps of a load.
The INBA PBNA Is Leveling Up the Sport of Natural Bodybuilding
The INBA PNBA is revolutionizing the sport of natural bodybuilding. And has been giving natural athletes a platform and voice in natural bodybuilding by signing on a wave of athletes to multi-media contracts with Generation Iron and Iron Man Magazine.
Recap
The progressive overload principle is a relatively simple process to grasp and implement. However, many people forego this crucial law of gains. To continue to make progress with your physique, add weight to your movements once you can hit the top end of your rep range.
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Jay Cutler Profile & Stats
Photo via @jaycutler Instagram
The biography, life, and accomplishments of Jay Cutler
Jay Cutler is a four-time Olympia champion and one of the best known bodybuilders in the world. His approach to training and serious work ethic has translated outside of bodybuilding with his other ventures as he seeks to spread his knowledge to others.
Below is a complete breakdown of Jay Cutler’s profile, stats, biography, training, and diet regimens.
Full Name: Jay Cutler
Weight
Height
Date Of Birth
265-275 lbs.
5’9’’
08/03/1973
Division
Era
Nationality
Men’s Open
1990, 2000, 2010
American
Photo via @jaycutler Instagram
Biography
Jay Cutler is an IFBB pro bodybuilder born and raised in Worcester, Massachusetts. He began working in his brother’s concrete pouring company at just 11 years old and credits the experience with developing his work ethic and desire to succeed at an early age.
In high school he excelled on the football team due to his natural size and strength, and decided to pursue bodybuilding after further developing his physique. In 1993, he graduated from Quinsigamond Community College with a degree in Criminal Justice and in 1996 he earned his pro card after winning the Tournament of Champions.
Cutler relocated to California in 2000 to further his bodybuilding career. During the early 2000s, he signed endorsement deals with supplement brand MuscleTech and debuted his own line of athletic gear, Cutler Athletics. Throughout his career, Jay competed in dozens of competition, winning nearly half of them or finishing in the top three.
He won the Mr. Olympia titles in 2006, 2007, 2009, and 2010. A biceps injury prevented him from competing in the 2011 tournament and he officially retired from the sport in 2013. He now continues to run Cutler Nutrition and Cutler Athletics to spread his knowledge onto others so they too can see amazing results like he has.
Photo via @jaycutler Instagram
Training
Monday: Triceps, Abs, Traps & Delts
Triceps
Triceps Cable Extension: 4 sets, 15 reps
Single Arm Extensions: 3 sets, 15 reps
Close-Grip Bench Press: 3 sets, 8 reps
French Press: 3 sets, 8 reps
Dumbbell Kickbacks: 3 set, 12 reps
Abs
Abs Crunches: 3 sets, 20 reps
Rope Crunch: 3 sets, 20 reps
Hanging Leg Raise: 3 sets, 12 reps
Leg Lifts: 3 sets, 10 reps
Traps
Delts
Delts Dumbbell Side Laterals: 3 sets, 12 reps
Dumbbell Press: 3 sets, 10-12 reps
Side Lateral Cable: 3 sets, 10-12 reps
Front Raise with Olympic Bar: 2 sets, 10 reps
Bent Over Dumbbell Laterals: 3 sets, 10 reps
Tuesday: Back
Back Wide-Grip Pull-downs: 3 sets, 10 reps
Dumbbell Rows: 3 sets, 10 reps
Bent Over Barbell Rows: 4 sets, 10 reps
Dead-Lifts: 3 sets, 12 reps
Close-Grip T-Bar Row: 3 sets, 10 reps
Behind-the-Neck Pull-Downs: 3 sets, 10 reps
Seated Rows: 3 sets, 10 reps
Hyperextensions: 3 sets, 10 reps
Wednesday: REST
Thursday: Biceps, Chest & Abs
Biceps
Chest
Abs
Abs Crunches: 3 sets, 20 reps
Rope Crunch: 3 sets, 20 reps
Hanging Leg Raise: 3 sets, 12 reps
Leg Lifts: 3 sets, 10 reps
Friday: Quads
Saturday: Calves, Hamstrings & Abs
Calves
Hamstrings
Abs
Abs Crunches: 3 sets, 20 reps
Rope Crunch: 3 sets, 20 reps
Hanging Leg Raise: 3 sets, 12 reps
Leg Lifts: 3 sets, 10 reps
Sunday: REST
Photo via @jaycutler Instagram
Nutrition
Jay Cutler believes that you should include supplements into your off-season nutrition meal plan. Eating a combination of carbohydrates and high-quality protein every 2-3 hours has been proven to be one of the most beneficial ways to increase lean muscle mass. Cutler tries to incorporate rice into his nutrition plan every day because of the benefits of complex carbohydrates which helps his strength when he hits the weights.
Meal 1
15 Egg Whites
2 Whole Eggs
4 Slices of Ezekiel Toast
1 cup of dry Ezekiel
Meal 2
10 oz Steak
2 cups of Rice
Meal 3
10 oz Chicken
4 Cups of Rice
Meal 4
10 oz Buffalo Meat
2 cups of Rice
Photo via @jaycutler Instagram
Supplementation
While Jay uses his own supplements of choice, it is important to know that supplements can help you see great gains and it just takes knowing which ones are the right ones as you look to achieve that.
Pre-workouts are great as they will provide energy and muscle pumps so you can push through fatigue and see real muscle growth. To end your workout, taking a protein supplement after will ensure growth and recovery by pumping you with that vital protein.
For those looking for a fat loss boost, a fat burner is something to consider for what this can do for your physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Competition History
SHOWPLACE
2011 Mr. Olympia2nd2011 Sheru Classic2nd2010 Mr. Olympia1st2009 Mr. Olympia1st2008 Mr. Olympia2nd2007 Mr. Olympia1st2006 Grand Prix Austria1st2006 Grand Prix Holland1st2006 Grand Prix Romania1st2006 Mr. Olympia1st2005 Mr. Olympia2nd2004 Arnold Classic1st2003 Grand Prix England1st2003 Mr. Olympia2nd2003 Ironman Pro Invitational1st2003 San Francisco Pro Invitational1st2003 Arnold Classic1st2002 Arnold Classic1st2001 Mr. Olympia2nd2000 Mr. Olympia8th2000 Joe Weider’s World Pro Cup2nd2000 Grand Prix England2nd2000 Night of Champions1st1999 Mr. Olympia15th1999 Ironman Pro Invitational3rd1999 Arnold Classic4th1998 Night of Champions12th1996 NPC Nationals1st 1993 NPC Teen Nationals1st