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Berry De Mey: “I’m A Living Example That Bodybuilding Can Be Really Healthy”
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Berry De Mey discusses health in bodybuilding and what he considers to be his biggest contribution to the sport.
Berry De Mey is a bodybuilder and coach who has not been afraid to speak his mind about the health of bodybuilding. He’s gone to social media numerous times to criticize the extreme lengths some modern bodybuilders are willing to take for success. De Mey warns that bodybuilders need to start taking further precautions to monitor their health. So it may come as no surprise that De Mey believes his greatest contribution to bodybuilding is tied to health in the sport. In our latest GI Exclusive interview, Berry De Mey explains how he is living proof that pro bodybuilding can be healthy.
During our conversation with Berry De Mey, we topped off our interview by asking – what has been your greatest contribution to the sport of bodybuilding? De Mey’s answer focuses less on trophies and awards won and more on his legacy outside of pure competition. He considers his success in the sport to be “a living example that bodybuilding can be really healthy.”
What does he mean by that exactly? De Mey goes on to explain that he was able to build a massive and iconic physique while also focusing on maintaining his health. He’s proof that life doesn’t need to be cut short in order to become a pro bodybuilding success. De Mey worries that bodybuilders today believe there is only one dangerous path to becoming a champion. He hopes that the career he led and the guidance he provides as a coach will help nudge pro bodybuilding into a healthier direction. He’s a proof of concept.
Berry De Mey lays it out directly during our conversation:
“I’m really really convinced that my contribution today is that I can show, I started when I was like 16 years old and in a couple months I’m turning 60 years old. And I think my biggest contribution is that I’m a living example that bodybuilding can be really really healthy.”
De Mey continues by breaking down the biggest difference between healthier bodybuilding of earlier eras compared to bodybuilding today:
“I think the biggest thing is the consistency of the lifestyle… You see a lot of people, they peak for a competition, and they actually, a couple of weeks a year they are in shape and the rest of the year they are not in shape. Maybe in the old days that was different. You know, we were kind of in decent shape all year around. It all pays off now.”
His last comment in the above quote seems to imply that older bodybuilders today might not be living as long if they were following the tactics of modern bodybuilding. There’s now way to know that for sure. But Berry De Mey hopes that his existence in the sport and his continued guidance through coaching will make a difference.
It may be challenging to truly quantify the health statistics of pro bodybuilding compared to the average person – but Berry De Mey believes that bodybuilding could always be doing more to make things healthier.
You can watch Berry De Mey’s full comments in our latest GI Exclusive interview segment above!
Kessia Mirellys Profile & Stats
The biography, life, and accomplishments of Kessia Mirellys
Kessia Mirellys is an American IFBB Wellness professional athlete. Her jaw-dropping physique and imposing onstage presence are earning her fans across the globe. With her healthy lifestyle and strict training regimen, Mirellys wants to inspire other women to achieve their dream physiques.
Below is a complete breakdown of Kessia Mirellys’ profile, stats, biography, training, and diet regimens.
Full Name: Kessia Mirellys
Weight
Height
Nationality
135-145 lbs
5’6″
American
Division
Era
Fitness Model, Wellness Athlete
2010
Biography
We want you to stop what you are doing, get up, walk to your closest mirror, and repeat after us, “Mirror, mirror on the wall, who has the most shredded legs of them all?”
If your mirror is as honest as the one on the Evil Queen’s wall, it will show you Kessia Mirellys‘ latest Instagram photo.
Kessia has thick legs and a shredded upper body, a combination that can put many male fitness Instagram celebrities to shame.
Mirellys started her fitness career in the fitness division but switched to the Wellness division when it was introduced and started gaining traction.
In the fitness industry, Kessia is usually regarded as the girl with the most sculpted abs.
Mirellys is a proponent of lifting weights and eating healthy. She wants to put to rest the myth that pumping iron can make women look bulky and manly.
On being asked about her idols and influences, Kessia responds that she is not motivated by any individual in the fitness industry. Instead, she is inspired by her family, more so her father.
Kessia’s father has been her biggest inspiration. He not only initiated her in fitness at the age of five but has also been her biggest and most reliable support system ever since.
Mirellys’ father woke her up every morning at 04:30 to ensure she never missed a training session. On top of that, Kessia draws inspiration from her two-time cancer survivor brother.
Training
The Puerto Rican fitness star’s training style has evolved over the years. At the start of her fitness journey, Kessia Mirellys focused on basic movements like squat, push-up, pull-up, and chest press to carve her dream physique.
However, her training methods changed drastically as she started working with professional trainers. Under the guidance of her trainers, Kessia started using a combination of isolation and compound lifts and advanced training techniques to develop a stage-worthy physique.
Mirellys’ hard work in the gym and discipline with her diet paid off as she began noticing substantial progress in her physique.
Some of Kessia Mirellys’ favorite exercises include weighted farmer carry, overhead straight arm extension for the chest and lateral muscles, and hanging leg raise for a shredded midriff.
Kessia Mirellys’ Favorite Type of Workouts
Mirellys keeps her muscles guessing by switching her workouts constantly. By shuffling between lifting heavy weights to build muscle mass and doing plyometrics such as jumping squat, box jump, and explosive push-up, Kessia makes sure she does not hit a plateau.
According to the Wellness athlete, her training style helps keep her body ‘tight‘ and in shape. Kessia has been doing plyometrics ever since she was a child, and in her own words she says; “I’ll probably be doing them for the rest of my life”.
Kessia Mirellys’ Favorite Core Exercises
If you could not tell by her washboard abs, Kessia is a fan of core exercises. She favors exercises that engage her entire core throughout the exercise. Some of these movements include leg raises and crunches.
While performing core movements, Kessia does not allow her muscles to relax. She does not lockout at the top or bottom of an exercise. She likes to keep constant tension on her target muscles throughout an exercise.
Workout Structure
The fitness model likes to start her workouts with heavy compound movements. Performing multi-joint lifts at the beginning allows her to power through lifts like squat, deadlift, bench press while she is fresh. It is also an effective way of burning excess stored body fat.
Doing compound movement later in the workout when you are fatigued is not as effective since you are not at 100%.
After completing compound exercises, Kessia then moves onto isolation lifts to annihilate her muscles. These exercises help her develop her muscle conditioning and striations.
Kessia Mirellys Workout Routine
Here is the IFBB Pro’s workout regimen to carve the physique of your dreams:
Back & Abs
Pull-up: 4 sets to failure
Lat Pull-down: 4 sets of 10-12 reps
Single-Arm Machine Row: 4 sets of 10-12 reps
Cable Row: 4 sets of 10-12 reps
Straight-Arm Rope Lat Pulldown: 4 sets of 10-12 reps
Barbell Row: 4 sets of 10-12 reps
Hanging Leg Raise: 4 sets to failure
Decline Bench Resistance Band Crunch: 4 sets to failure
Cable Crunch: 4 sets to failure
Hamstrings and Glutes
Warmup:
Resistance Band Air Squat: 1 set of 12-15 reps
Resistance Band Kick-back: 1 set of 12-15 reps
Workout:
Lying Leg Curl: 4 sets of 10-12 reps
Stiff Leg Deadlift on Hack Squat: 4 sets of 10-12 reps
Sumo Deadlift: 4 sets of 10-12 reps
Smith Machine Single-Leg Lunge: 4 sets of 10-12 reps
Smith Machine Stiff Leg Deadlift: 4 sets of 10-12 reps
One-Leg Hip Thrust with Dumbbell: 2 sets of 10-12 reps
Cable Kick Back on Bench: 2 sets of 10-12 reps
Shoulders
Dumbbell Shoulder Press: 4 sets of 10-12 reps
One-Arm Side Lateral Raise: 4 sets of 10-12 reps (each side)
Dumbbell Front Raise: 4 sets of 10-12 reps
Alternating Machine Lateral Raise: 4 sets of 10-12 reps
Cable Rear Delt Fly: 4 sets of 10-12 reps
What Is The Carnivore Diet & Is It Effective For Weight Loss & Gains?
Does this all-meat diet really work?
Most of us enjoy eating plenty of meat and the carnivore diet can give us just that. When it comes to seeing great gains, we love to eat those protein sources that fill us up and encourage muscle growth, for not only does that benefit our gains and aesthetic, but also our overall quality of life. The carnivore diet is an interesting idea and one that may just help you out.
Like all diets, the carnivore diet may work for some and not for others. Knowing what to look for in both the advantages and disadvantages can greatly improve all your goals and give you just what you need to succeed.
Let’s jump into the carnivore diet and see what it’s all about. As something brought to even more attention by Joe Rogan, by the end, you may just want to give it a try or you may politely pass on it for something else.
What Is The Carnivore Diet?
The carnivore diet consists of eating animal products only. This zero-carb diet leaves no room for fruit, grains, or plant-based foods (1). The idea comes from our ancestors only eating meat as a source of nutrition and takes fruits, vegetables, nuts, and grains out of the equation. While this diet sounds great for meat lovers, like anything, it has its pros and cons to consider before diving right in.
What You Can Eat & What You Can’t
For the carnivore diet, there are those foods that you can and cannot eat. Knowing your food list and how best to structure this diet will better prepare you for what is coming if you choose to follow this meat loving diet.
Foods You Can Eat
Foods you can eat on this diet include red meat (beef, lamb, etc.), white meat (turkey, chicken, fish, etc.), eggs, dairy products (butter, cheese, etc.), and organ meat. These do have nutrients you need and can provide those essentials that some people think you do miss from other food groups.
Food You Cannot Eat
For the carnivore diet, there are of course those foods you cannot eat that you should definitely know about. These include fruits, vegetables, nuts, seeds, grains, sugar, processed foods, and certain beverages (sodas, energy drinks, among others).
Benefits Of The Carnivore Diet
Benefits of the carnivore diet include certain areas where you wish to improve your health, training, performance, and lifestyle. For those interested in this diet, it is important to know the benefits before you dive right in.
Benefits of this diet include:
Weight loss: Through increased satiety and increased body fat metabolism, you work to lose weight and see those desired body composition changes (2).
Gut health: With the right approach to the carnivore diet you may improve gut health with glutamine, omega-3 fatty acids, and collagen to help strengthen your gut.
Inflammation: By lowering insulin levels and supporting gut health, you may decrease inflammation.
Cognitive function: With key nutrients, you can improve cognitive functioning and mental clarity while enhancing neuroprotective benefits (3).
Downsides Of This Diet
While these are great benefits, like anything, there are downsides that are also worth noting. Some of the disadvantages of the carnivore diet include:
Nutrient deficiency: Without plant-based foods in your diet, you leave room for certain deficiencies in your diet that can unfortunately play a role
Lack of fiber: When it comes to fiber, you severely lack it from food on the carnivore diet and fiber supplementation is something to heavily consider.
High in cholesterol and fat: This diet tends to be high in cholesterol and fat so keeping your levels in check may be something of a challenge.
No phytonutrients: Phytonutrients are found in certain plants and can be beneficial for preventing diseases and boosting overall health, but with this diet and the lack of plants, you miss out on them (4).
Is This An Effective Diet For Gains?
The carnivore diet can be an effective diet for gains, however, there are those unfortunate drawbacks. For athletes looking to build muscle, you certainly get plenty of protein to do so. With the increased protein, satiety increases and the idea around weight loss is something to heavily consider as well. For its ability to provide fuel and mental focus and clarity, it is also something athletes can benefit from when it comes to boosting training and performance.
However, to think of not eating plants can limit the amount of nutrients one takes in, thus leading to a potential deficiency that you just don’t want or need. High in fat and cholesterol may cause problems down the line as well.
The carnivore diet can be effective for some but definitely not all. If you are someone encouraged to try the carnivore diet, supplementing with a multivitamin is something to heavily consider so you don’t suffer any nutrient deficiencies. Ultimately, deciding on the carnivore diet is up to you but consulting a nutritionist or expert is a good idea as well.
Other Potential Diets To Consider For Results
Aside from the carnivore diet, there are many other diets and approaches to weight loss that can help you see gains. While some may not work for you, others will, and it just takes finding the best option to see those gains you want most.
Other diets to try include:
High Protein Diet– Higher protein with less carbs and sugar.
Keto– Low carb with calories coming from protein and fat
Intermittent Fasting– Timing your eating cycle through eating and fasting throughout the day.
Vegan– Sticking to those plant-based foods.
Paleo– Eat mainly protein, fruits and veggies, and nuts and seeds
Mediterranean– Foods from the countries of the Mediterranean Sea including vegetables, fruits, whole grains, olive oil, among others.
Wrap Up
The carnivore diet has the ability to work for you in many ways, but it has its disadvantages as well. Knowing what you’re looking for can be of great help and working towards your goals is something to consider as well. When all is said and done, knowing what the carnivore diet can and cannot do for you will help you make a better decision for those gains.
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
O’Hearn, A. (2020). “Can a carnivore diet provide all essential nutrients?”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Koh, F.; et al. (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Gupta, C.; et al. (2014). “Phytonutrients as therapeutic agents”. (source)
Nick Walker Hits Massive Shoulders And Triceps Workout As Olympia Prep Continues
Nick Walker will continue to prepare for the 2022 Olympia in December.
For Nick Walker, the goal has always been clear. “The Mutant” has had his eyes on the Olympia prize since emerging as one of the top bodybuilders in the world. This offseason, Walker has been focusing on improvements in order to compete at the highest level during the biggest show of the year. Recently, Walker shared a huge shoulders and triceps workout that he has been doing.
Walker has been training at the RedCon1 gym in Boca Raton, FL. This was one of his first workouts at the gym. He recently joined Blessing Awodibu for a leg day at RedCon1 gym. This time, he took to his YouTube page to show off a massive workout that is meant tp provide the necessary gains.
Nick Walker burst onto the scene in 2021 by winning the New York Pro. This is one of the most prestigious competitions in bodybuilding. Walker earned qualification to the Olympia with this victory. He then took home the Arnold Classic title before stepping on the Olympia stage just two weeks later.
During the 2021 Olympia, Nick Walker finished in fifth place. This was not a finish that he was happy with and that is why he is focusing on the 2022 show for the duration of the year. Walker will not defend his Arnold Classic title despite the show being moved back to its original month of March.
Walker began this workout with Atlantas side lateral raises before moving onto standing shoulder presses. The bodybuilder made it a point to hit some new machines in order to keep his body guessing. He found some new techniques that he likes and will implement into his routine. The shoulder workout continued with reverse pec deck and dumbbell shoulder presses before moving onto triceps.
Nick Walker hit triceps with a tricep overhead extension and single arm cable radicals. He ended with a standard lat pulldown. Walker revealed his current weight at the time of the workout and how he is still gaining to bulk up. This has been done with huge workouts and a steady diet day-to-day.
“The weight is steadily going up. I’m about 295, 294 in the morning. The weight is going up, going up slowly, which is good for me. Diet hasn’t really budged much, weights just kind of doing its thing.”
There is no doubt that Nick Walker is going to continue to be a force this year and it is because of his dedication in and out of the gym. With a full year of preparation, it will be exciting to see the improvements made and how Walker looks come the Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cold v Heat: Which is Better for Recovery
Cold v Heat: which is better for recovery.
After a heavy ass workout recovery is crucial so you can hit your next workout with the same high intensity. So with that said, what is the best way to aid recovery.
Obviously supplements such as l glutamine, branched chain amino acids (BCAAs), l arginine, creatine, protein, cannabidol (CBD), and omega 3 fish oils can go a long way in aiding recovery (among other supplements).
But I’m talking about something more simplistic, directly from Mother Nature, it’s Cold versus Heat, so which one is more beneficial for muscle recovery?
Benefits of letting your muscles recover:
This may sound silly but what are the benefits of allowing your muscles to recover properly?
Well, when you train this actually creates micro tears in the muscle tissue. And during your rest period these micro tears repairs are repaired via the cell referred to as fibroblasts, once they locate the damaged area of tissue, fibroblasts migrate to that particular area and deposit new collagen allowing the healing process to begin and once repaired your muscles should in turn increase in strength and size.
And studies have shown that ‘skeletal muscle fibroblasts play an important role in maintaining muscle mechanical and biological health.’
So what should you do directly after a workout?
The key here should be to try and repair the muscles in time for your next training session.
In order to do this you need to get oxygen to the muscles and flush out any waste such as lactic acid.
Lactic Acid:
Lactic acid is made when the body is low on oxygen and it helps convert glucose into ATP (energy).
Buildup of this can result in muscle fatigue, muscle pain and even cramps, so this needs to be flushed out asap.
So back to Cold v Heat, what are the benefits of cold therapy.
Cryotherapy/ Ice Baths:
Jumping in an ice bath or actual cryotherapy chamber can help reduce blood flow to the inflamed areas, and it reduces inflammation, and less inflammation will result in less soreness.
A study published in 2012 suggested that ‘there was some evidence that cold‐water immersion reduces delayed onset muscle soreness (DOMS), after exercise compared with passive interventions involving rest or no intervention.’
During the study ‘the temperature, duration and frequency of cold‐water immersion varied between the different trials as did the exercises and settings. There was some evidence that cold‐water immersion reduces muscle soreness at 24, 48, 72 and even at 96 hours after exercise compared with ‘passive’ treatment.’
However an article from 2019 suggested that ‘cold‐water immersion during recovery from resistance‐type exercise lowers the capacity of the muscle to take up and/or direct dietary protein‐derived amino acids towards de novo myofibrillar protein accretion. In addition, cold‐water immersion during recovery from resistance‐type exercise lowers myofibrillar protein synthesis rates during prolonged resistance‐type exercise training.’
So to make it clearer, cold therapy could hamper the generation of new protein in your muscles after resistance training.
Thermotherapy/Heat therapy:
Now heat is great at dilating blood vessels, so it helps promote blood flow to the muscles in question. So heat is great at relaxing muscles and helps improve circulation and delivers more oxygen.
It is also beneficial in helping alleviate sprains, strains, pains in the tendons and helps with stiffness.
Now there are less studies on heat therapy and DOMS, but one study found that the application of heat packs may help prevent DOMS.
‘Results also revealed that the greatest pain reduction was shown after immediate application of moist heat. Never the less, immediate application of dry heat had a similar effect but to a lesser extent.’
In some case moist heat was also shown to have ‘enhanced benefits, and with only 25% of the time of application of the dry heat’.
One study from 2006 did find that heat therapy can reduce DOMS.the study concluded that the ‘continuous low-level heat wrap therapy was of significant benefit in the prevention and early phase treatment of low back DOMS’ and this was based on the 24 hours post exercise
So let’s conclude: for:
Delayed Onset of Muscle Soreness (DOMS) – there are studies for both cold and heat but a direct quote from a study suggests that ‘although cold is commonly used after heavy exercise to reduce soreness, heat applied just after exercise seems very effective in reducing soreness. Unlike cold, it increases flexibility of tissue and tissue blood flow. For joints, it is still probably better to use cold to reduce swelling.’
Ice – is great for immediate relief and cold therapy seems to be particularly effective at treating swollen or inflamed joints, and helps block pain.
Heat- is great for increasing blood flow, and heat is particularly effective when applied to an area to relax the muscles and increase flexibility
What if you combine the two?
Contrast Water Therapy:
CWT is when you utilise both cold and heat, and you alternate between very warm to very cold water. CWT essentially uses the contrasting temperatures to allow the blood vessels to alternate between vasodilation (heat – dilates) and vasoconstriction (cold – constricts blood flow). This blood vessels opening and closing acts like a pump.
When you rapidly alternate between hot-water and cold-water immersions, your blood vessels open and close in a pulsing, pump-like motion. Some proponents think this pumping action can help relieve various injury symptoms.A 2017 study found that this kind of therapy helped sports players recover from fatigue 24-48 hours after the game
But another study from 2013 concluded that ‘there seems to be little difference in recovery outcome when CWT is compared to other popular recovery interventions such as cold water immersion, warm water immersion, compression, active recovery and stretching.’
So weather you pick cold, heat or both make sure you select one when recovering as it’s better than doing nothing at all.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5079803/#:~:text=As%20the%20primary%20producer%20of,and%20bones%20to%20create%20movement.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5538237/
https://pubmed.ncbi.nlm.nih.gov/26502272/
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP278996
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008262.pub2/full
https://pubmed.ncbi.nlm.nih.gov/17023239/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3808259/
https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00910.2018
https://pubmed.ncbi.nlm.nih.gov/17023239/
https://pubmed.ncbi.nlm.nih.gov/27454218/#:~:text=Clinical%20relevance%3A%20Although%20cold%20is,use%20cold%20to%20reduce%20swelling.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896844/
https://pubmed.ncbi.nlm.nih.gov/27398915/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/
Best on the Planet – Shoulders Greek Gods Would Approve
Best Shoulders in the World
Since shoulders are where it all starts. There would be no “V-taper physiques” without broad shoulders. Wide shoulders have been a symbol of strength and masculinity for a long time.
Building Greek Gods-like shoulders isn’t easy. Broad shoulders mean a wider structure which can take a lot of hard work and patience. The people in this article have some of the best shoulders in the world.
Sergi Constance
Sergi Constance has one of the best shoulders in the industry and he knows it. He dresses up like a Greek warrior ever so often and steps on stage. The roundness of his delts is unparalleled.
Steve Cook
Steve Cook has been on the fitness scene for a long time and has garnered a big following. Cook focuses on building a Golden-era physique with broad shoulders. Steve shares his workouts on his YouTube channel.
Lazar Angelov
Angelov is one of the most recognized faces in the fitness industry and has come to be known for his chiseled physique. His full and round shoulders make him look more muscular by adding the illusion of a small waist.
Shawn Rhoden
You shouldn’t be surprised to find Mr. Olympia 2018 on this list. Rhoden showed up at the 2018 Mr. Olympia with an incredibly symmetrical physique and his broad shoulders overshadowed his competition.
Kris Gethin
View this post on Instagram
I’ll never fucking lose it. I’ll always have unfinished business. If my fibres remain intact, I’ve got work to do. My passion for pain has to emerge by unleashing an army of desecrators to ravage my impotent muscles. The Iron speaks a language I’ll always understand. The weight of her company carries me, celebrates my victories, arouses my consciousness, and feeds my wasted wreckage. Over time, the Iron and I have built an unbreakable relationship. It breaks me down, resuscitates me, and then puts me down again. . Some think I am lonely or sad because I think this way. These are same people who celebrate a life sentence of reality TV show episodes and oral frenzies with fast food. They are too blind, brain washed, unfit, and lack the testosterone to breed more whining excuses of man the less the better. . Best days, bad luck, jealousy…I don’t feel anything and I don’t protest. It gives me more room to grow, steel gym space, and the success they unknowingly crave in their numbed existence. . I want to pulverize the poundage, rape the weight, and idolize the Iron. The reps start and end with the Iron. I swim through lactic acid to get to it every time. It hurts, but I am addicted. It grows me from the inside where I don’t want to hide. I tear at it hard and real until there is only pleasure to feel. . The weight speaks to me more than any person ever has. I pull or push at it until whatever lives within cracks my through my skin. I control you; you don’t get to tame me. * * * #bodybuilding #transformation #manofiron #krisgethin #gratitute #winner #bodybuilding #fitfam #healthy #muscles #igfitfam #igers #dream #hardwork #weighttraining #life #lifestyle #bodybuildingmotivation #flex #fitnessaddict #eatclean #kagedmuscle #partanimalpartmachine #notimetobleed #painisweaknessleavingthebody #knowledgewithoutmileageisbullshit #fatloss
A post shared by Kris Gethin Official (@krisgethin) on Oct 27, 2018 at 8:24am PDT
Gethin is the king of transformations and has shoulder caps the size of football helmets. Gethin follows crazy workouts where he does up to 30 repetitions on exercises like the side lateral raises and rear delt flyes.
Flex Lewis
Flex is one of the few gifted athletes in the industry. He is the undisputed 7X 212 Mr. Olympia. Lewis’ body is in perfect proportions and his broad shoulders dwarf anyone standing beside him.
Joey Swoll
Joey is one of the biggest Instagram fitness celebrities. He has crazy big shoulders, a tiny waist and amusing mobility for a guy of his size. Swoll is a fitness idol and has inspired many to live the fit lifestyle.
Jeremy Buendia
Jeremy Buendia is the 4X Men’s Physique Mr. Olympia champion. If you’re a fan of golden era aesthetics, Buendia is your man. Jeremy with his symmetrical and conditioned body is sure to add more titles to his belt.
Simeon Panda
Panda is a beast when it comes to training. He leaves no stones unturned when it comes to annihilating his muscles. Simeon’s shoulders are the result of lifting heavy weights and doing so with near perfect form.
Mike Rashid
It would be safe to call Mike Rashid “The Delt Guy”. Rashid’s massive shoulders are the result of his brutal training and the sets he refers to as “the fatality sets”. Rashid focuses on training the mind along with the body.
Bradley Martyn
Martyn has some of the most insane workout videos which often go viral. His adventures in the gym include squatting with a couple of girls on the bar, box jumping out of a swimming pool and squatting 315lbs on a hoverboard.
Who do you think has the best shoulders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All photos and header courtesy of Instagram
Andrew Jacked Hits Shoulders With Flex Lewis and Milos Sarcev
Andrew Jacked trains with veterans Flex Lewis and Milos Sarcev.
Andrew Jacked recently trained shoulders with former 212 kingpin Flex Lewis and bodybuilding legend Milos Sarcev. The three collaborated at Lewis’ Dragon Slayer Gym out in Las Vegas.
In order to get to the next level one needs to be shown the ropes by those who came before them. It takes a certain level of coach to get an athlete to the top of the game. A veteran bodybuilder with champion level experience is just what the doctor ordered for a competitor looking to become a world champion. Andrew Jacked is one such athlete with such aspirations.
Training for the Arnold Classic Amateur 2022, Andrew Jacked is taking his preparation seriously. The budding IFBB prospect has become extremely popular in the last few years and has become a fan favorite. Many believe that he can really make waves in the IFBB.
In order to get himself ready for the big time, Andrew Jacked has been getting some coaching from the best of the best. Not only has he been training with bodybuilding legend Flex Wheeler, but he’s also joined forces with another bodybuilder with the Flex moniker.
Flex Lewis has been hard at work prepping to make his Open Bodybuilding debut. He’s also opened one of the most successful bodybuilding gyms out there, The Dragon’s Lair. Originally based in Florida, the gym has now moved to Las Vegas and has attracted the attention of many talented competitors. Andrew Jacked is among the talented bodybuilders to frequent the Dragon’s Lair. Now he hopes to use the facility and the knowledge of Flex Lewis to his advantage.
High Level Collaborators
Recently Andrew Jacked joined forces not only with Flex Lewis, but with fellow bodybuilding legend Milos Sarcev. The three went through a detailed shoulder training session that will no doubt take Andrew’s arm game to the next level.
Shoulder workout and posing tips from the 7xMrO 212 @flex_lewis & @milossarcev . More than a Blessing to be in the Midst of these two at the same time.
See the full training here.
It’s clear that Andrew Jacked has what it takes to become a standout in the IFBB. Should he win at the Arnold Classic Amateur, he’ll not only receive a pro card, but an invite to the Arnold pro event in 2023.
What do you think about Andrew Jacked training shoulders with Flex Lewis and Milos Sarcev?
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 Veronica Malloy Responds to Haters Against Women With Muscle: “I Didn’t Ask Your Opinion”
Images via Instagram @hotv_malloy
INBA PNBA Natural Olympia Bikini Angel’s top 3 competitor Veronica Malloy shuts down backlash against women with muscle.
Weightlifting is beneficial for everyone who wants a sexy and healthy physique. However, contrary to the belief that lifting weights will build too much muscle, women should lift to develop a Greek Goddess physique. Many critics will say that women with muscle aren’t sexy. And INBA PNBA athlete Veronica Malloy gave some words of wisdom to these hater. On Instagram, Veronica Malloy said:
“Some people say: “I don’t like WOMAN with muscles” I tell them I didn’t ask your opinion.”
https://www.instagram.com/p/CY0ExRROHkQ/?utm_source=ig_web_copy_link
Veronica Malloy is a top INBA PNBA Bikini Angels competitor. She placed third in the Bikini Angels division at 2021 Natural Olympia and made the top five in the Figure division. She’s a 2x Natural Olympia champion, 3x World champion, and INBA PNBA Hall of Fame Inductee.
INBA PNBA Hall of Fame Vs. Hall of Shame
The INBA PNBA honors their top athletes with prizes, awards, cash, and multi-media contracts with Iron Man Magazine. And also a spot on the Hall of Fame if they perform well in their INBA PNBA natural bodybuilding career. Conversely, the INBA PNBA doesn’t take drug usage lightly, so they also put the athletes who failed a drug test on blast as much as they shower their star competitors with love and affection. So if an athlete earns a spot on the Hall of Shame, it’s not good news.
Athletes on the Hall of Shame wall have failed a drug test during or out of season. (The INBA PNBA makes sure to do both in-season and out of season testing.) It doesn’t matter if you’ve won a title already or not. Contenders that have won will be stripped from their earnings and thrown on the Hall of Shame – where athletes will be ridiculed for the world of natural bodybuilding to see.
Veronica Malloy Is a PNBA Angels and Figure Competitor
All natural bodybuilding categories will require some degree of muscularity and conditioning in various body parts, depending on the division. Although in the Bikini Angels division, the extent won’t be as much as other categories such as Women’s Physique, where the competitors need a reasonable degree of muscularity and conditioning to win. Angel’s competitors don’t necessarily need to have abs, and it’s open to Fitness, Bikini, and Figure girls. Personality and presentation play a significant role in this class.
In the Figure division, competitors will have more muscularity and definition than Bikini competitors, which is why this Figure Masters top competitor doubled her caloric intake. However, the Women’s Physique division will still hold onto more muscle mass than Figure competitors.
Lifting Weights Is Beneficial For Women
Lifting weights is healthy for both men and women. Regardless of your age or gender, resistance training will provide your body and mind with countless benefits, including improving your body composition and weight loss. In addition, lifting weights will improve women’s body composition and build their most robust, most beautiful physique.
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Joseph Baena Channels His Father Arnold Schwarzenegger With Famous Pose
Joseph Baena shared a recent physique update showing off a famous pose of his father, Arnold Schwarzenegger.
Joseph Baena seems to be dabbling in the crafts of his father, Arnold Schwarzenegger, in more ways than one. The 24-year-old recently shared a physique update where he is striking a pose that his father made famous during his bodybuilding days.
There is no doubt that Baena resembles Schwarzenegger in many ways, whether it be his career paths or overall physical appearance. He took to Instagram to show off his sculpted physique while nailing a bodybuilding pose. In his caption, Baena hinted that he was channeling his inner Schwarzenegger.
“May be a little lighter but I still got the poses down.”
This is not the first time that Joseph Baena has hinted at bodybuilding. He has confirmed that he would like to compete in bodybuilding when the time is right. He certainly has the bloodline with the best bodybuilder of all-time as his father. Until then, Baena continues to make a name for himself on the big screen.
After an insane career in bodybuilding, Arnold Schwarzenegger became known for his work as an actor, especially in The Terminator series. Baena continues to follow in his father’s footsteps with some of his recent projects.
In November, Baena announced a new project titled Lava. He showed off his sculpted build in another social media post discussing to project, which will be funded by cryptocurrency. Despite working on movies and aspiring to be a bodybuilder, Baena has created his own path.
Baena is not the only son of Schwarzenegger that has shown a passion for fitness. Patrick Schwarzenegger has taken on the lifestyle and has transformed his physique in recent months. At the beginning of January, Patrick shared a physique update of his own after taking on a fitness challenge.
At 24 years old, Joseph Baena has already made a name for himself. His work will only continue to grow, whether it be on the big screen or in bodybuilding. Baena has showed that he is capable of both and that he can find success anywhere. While he is still working on his latest project, the world will wait until he decides to take the bodybuilding stage.
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Complete Guide To Joint Support Supplements For Overall Support
This complete guide to joint support supplements will give you everything you need to find the perfect supplement.
We constantly put our bodies through a lot and joint support supplements are the perfect solution to support and control that unwanted pain. Our lifts are important and as athletes seeking to put up big numbers, enhance recovery for faster bounce back, and see results we want most, having the right supplements backing us is of the utmost importance. Thankfully, supplement companies have proven they are willing to help us get there with joint support products.
You may be thinking that stretching, yoga, and other forms of recovery can heal joints and provide for the best overall care when it comes to see effective gains. That is a reasonable thought and all of those should definitely be included in your routine. However, supplements have the ability to boost our gains on all levels, and when it comes to our physical health, we should not take this for granted.
Let’s take a look at this complete guide to joint support supplements so you get the best chance at seeing those gains you want most. Able to alleviate joint pain and provide for the best support when it comes to seeing results, these supplements can work wonders as you seek to put up PRs and continue to see great gains.
What Are Joint Support Supplements?
Joint support supplements are great for alleviating joint pain, supporting your joints during workouts, and promoting fluid movement for mobility and control (1). For athletes who put massive amounts of stress on their joints, like bodybuilders, these supplements can protect things like your knees, as well as other vital connecting points used to perform sport specific or functional movements. With the right ingredients and formula, you are well on your way to seeing the best support thus leading to the best gains.
Benefits Of Joint Support Supplements
The benefits of joint supplements can work for you on all levels of your workouts and physical movements. Once you see what these can do, you will be well on your way to those gains you want most.
Benefits of joint support supplements include:
Support joints: Give yourself the best support for those movements so you feel strong and stable during any exercise.
Promote fluid movement: Lubricate those joints and allow for free-flowing fluid to maximize movements.
Reduce inflammation: Inflammation can occur for a number of reasons and by working to reduce this and swelling, you will feel better and perform better.
Alleviate pain: Pain can be debilitating, but by working those joints and reducing pain, you will be able to perform at a much higher level without risk of injury.
Restore strength: Strengthen those joints so they can handle any load that many come your way.
Help with mobility: With increased fluid flow and better movement, you will enhance mobility for even better movements.
Improve your quality of life: Pain and inflammation can ruin not only sport specific movements, but also everyday activities. With the right supplement, you can improve your overall quality of life.
Check out our list of the Best Joint Support Supplements for awesome supporting products!
Key Ingredients To Look For
When it comes to your joint support supplements, there are some key ingredients to look for which can help make your decision easier.
Glucosamine
Glucosamine can work to reduce pain and stiffness while also increasing mobility and overall function of your joints. By helping with cartilage formation, it allows for better repair for all those pain needs (2,3).
A natural anti-inflammatory, this can work for joint pain and the alleviation of it (4). Also containing antioxidants, this will work to reduce oxidative stress caused by serious exercise and training.
Boswellia is great for reducing muscle stiffness and discomfort while also alleviating pain and inflammation (5). This is also a strong anti-inflammatory agent.
Collagen is often associated with hair, skin, and nail growth, but it is also great for protecting your joints (6). It does this by providing cushioning and lubrication for only the best in terms of movement.
Chondroitin
Chondroitin can limit joint pain and improve mobility while also increasing synovial fluid production for better blood flow (7).
While these are just a few, joint support supplements contain many other ingredients to help keep you on track. Be sure to check out the label and do some research to see what the other ingredients in each respective product can do for you.
Why Someone Would Take These Supplements
Someone would take a joint supplement if they are involved with heavy lifting or serious training to alleviate pain and provide for the best support. Also, by working to strengthen your joints, athletes who undergo grueling training will see improved performance for the ability to see results by improving their overall quality of life.
For those not engaged with serious training, joint support supplements can work to the effect of reducing pain to help with everyday movements and activities so you can enjoy what you do pain free.
Safety & Effectiveness
Joint supplements are safe and effective, but like all supplements, it is best to check with a doctor or expert if you have further questions or concerns. Reading the label and making sure everything is designed to the highest of standards is important because it should be working for your overall health.
Check out our list of the Best Joint Support Supplements for awesome supporting products!
Wrap Up
Joint support supplements are great supplements to take to alleviate pain and provide the best support for all your joints. This complete guide has hopefully set you up so you know everything to know about these great supplements and what they can do for you. Look into some of these products and see which one fits your needs for the right supplement is out there and can greatly improve your health, training, performance, and overall quality of life.
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
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
Ogata, T.; et al. (2018). “Effects of glucosamine in patients with osteoarthritis of the knee: a systematic review and meta-analysis”. (source)
Jerosch, J. (2011). “Effects of Glucosamine and Chondroitin Sulfate on Cartilage Metabolism in OA: Outlook on Other Nutrient Partners Especially Omega-3 Fatty Acids”. (source)
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Siddiqui, M. (2011). “Boswellia serrata, a potential anti-inflammatory agent: an overview”. (source)
Trentham, D.; et al. (1993). “Effects of oral administration of type II collagen on rheumatoid arthritis”. (source)
Zhu, X.; et al. (2018). “Effectiveness and safety of glucosamine and chondroitin for the treatment of osteoarthritis: a meta-analysis of randomized controlled trials”. (source)