All Posts By Presser
Reigning Wheelchair Natural Olympia Champion Details Transformation as a Diabetic
Matt Morton trains more innovative as a type-2 diabetes Natural Olympia champion.
Trials and tribulations are part of life. But overcoming them is normalcy for champions. Despite any challenges, Professional Natural Bodybuilding Association (PNBA) champion, Matt Morton, demonstrates that an intelligent training plan can get you far in natural bodybuilding. Matt Morton, PNBA Natural Olympia wheelchair champion and Disabled United States Marine Corps (USMC) Veteran, has type-2 diabetes. So he had to tailor his training and nutrition regimen to prep for competition. In an Instagram (IG) post, Morton said:
“Being a type-2 diabetic I had to be smarter about contest prep.”
You can see his complete statement and transformation pictures below.
https://www.instagram.com/p/CYNKN0ZJM5s/?utm_source=ig_web_copy_link
Matt Morton’s Workouts
Part of Matt Morton’s innovative training protocol includes supersets. With supersets – two different exercises targeting two opposing muscle groups performed subsequently with no rest – you can save time and increase the intensity of your workouts. For example, he likes to superset cable reverse fly with dumbbell shoulder press. He also incorporates incline dumbbell bench press. This movement targets more of your upper chest, which will build you a stout upper body. Additionally, to develop killer shoulders, Morton includes dumbbell Arnold press. Dumbbell Arnold presses targets all three of your deltoid muscles – posterior, lateral, and anterior -, and put your shoulders on fire.
You can see an IG video of Morton performing dumbbell bicep curls, dumbbell single-arm tricep extension, and dumbbell Arnold press below.
https://www.instagram.com/tv/CXCVgxnpnZC/?utm_source=ig_web_copy_link
Matt Morton says:
“Everyone wants results. However, many people are not consistent with diet & training.”
Consistency and proper supplementation go a long way. Morton praises One Nation Nutrition as his supplement of choice.
PNBA/INBA’s Cornerstone in Natural Bodybuilding
The sport of natural bodybuilding requires competitors to get drug tested. There are many natural bodybuilding leagues. However, there’s one that separates from the herd – PNBA/International Natural Bodybuilding Association (INBA). This federation detects any substance unnoticed in other drug testing methods. That’s because they use the World Anti-Doping Agency (WADA), which only tests their athletes through premier laboratories.
Unfortunately, other natural bodybuilding leagues don’t use WADA, so athletes may be using a substance they’re unaware is a performance-enhancing substance. For example, the 2021 Natural Olympia Women’s Bodybuilding champion recently failed a drug test administered at Natural Olympia. However, she claims she was oblivious of the banned substance since she passed the drug test screening in a different natural bodybuilding league.
Still, some skeptics voice that you can still beat the WADA drug test. WADA is superior for a reason, and it isn’t cheap. Although the INBA/PNBA leagues claim to drug test their athletes in and out of season, administering more frequent tests gets costly.
Reaching your health and fitness goals with diabetes comes with obstacles. Still, Matt Morton has gone above and beyond showing how smart training can reap any fitness goal you want, including being a natural bodybuilding champion.
Generation Iron would like to congratulate Matt Morton on his outstanding 2021 year. We’d also like to thank you for your service and wish you the best of luck in 2022!
Follow us on Instagram, Facebook, and Twitter for more insight on natural bodybuilders!
A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Knowing what’s in your testosterone booster can work wonders for your health and performance.
Maybe you have used a testosterone booster before, maybe you haven’t. But if or when you do, knowing what ingredients to look for can be helpful. Each company will have their own formulas and unique take on a testosterone booster but there are some key testosterone booster ingredients that can work to boost your low T levels. As athletes, and in particular strength athletes, having optimal testosterone levels is imperative to good performance. And when it comes to your health, this is imperative.
Having low testosterone levels can be a killer when it comes to daily life as well as training and performance. For those suffering from low T levels, you may experience things like low sex drive, loss of muscle mass, low energy and increased exhaustion, and the unfortunate fat gain. But fear not, for testosterone boosters can greatly help especially when it comes to tackling those low levels as you look to get to peak shape.
Let’s take a look at testosterone boosters and check out some key ingredients to look for on the label. Knowing what to look for can give you all you need to tackle those unfortunate low levels.
All About Testosterone Boosters
Testosterone boosters essentially work to give your body that boost in raising your levels so you reach optimal capacity. Since testosterone is a vital sex hormone, it aids in many bodily functions that you can’t afford to have lacking. While it is possible to boost testosterone naturally, having a supplement like a testosterone booster can give you that edge you need most so you don’t suffer any deficiency.
With a wide range of benefits, testosterone boosters can increase muscle growth and strength, help burn stored fat when mixed with regular exercise, boost your sex drive and overall libido, increase vitality, among others. With the right ingredients packed into a powerful formula, all those testosterone wants and needs can be taken care of no problem.
Check out our list of the Best Testosterone Boosters for more great products!
Key Ingredients To Look For In Testosterone Boosters
When it comes to knowing about your testosterone boosters, the right ingredients are crucial. Here are some key and potential ingredients to look for in your testosterone boosting supplement.
D-Aspartic Acid
A combination of aspartic acid and L-aspartate, this can release hormones in your brain that work for better testosterone production. It also increases levels of follicle-stimulating hormone and luteinizing hormone which stimulate the testes to produce more testosterone (1).
Rich in vitamins and minerals, this ancient herb can increase libido and get your performance back on track by naturally increasing testosterone with powerful compounds (2).
Vitamin D3
By combing to receptors, this will assist with raising T levels since it is a bioidentical hormone for testosterone. Through increased testosterone, this will work to boost your sex drive as well (3).
L-Arginine
This will work for building muscle and encourage fat metabolism as well as widen your blood vessels for better blood and nutrient flow. While it may not help increase T levels directly, it can help with certain symptoms that hinder your health and performance.
B Vitamins
Since these convert food to energy, through metabolizing fat, you can provide for more consistent testosterone production with B vitamins. With these changes, it also works to build muscle mass and strength.
By increasing nitric oxide levels, this can increase blood flow and allow the testicles to better produce more testosterone (4).
Mucuna Pruriens
Containing L-Dopa, which increases the pleasure hormone dopamine, it will allow for better mood thus stimulating testosterone production (5).
Can reduce estrogen and increase testosterone while also promoting muscle mass and is a key ingredient for optimizing testosterone levels (6).
Tongkat Ali
May lower estrogen and cortisol which can negatively impact testosterone production. It is also a good libido enhancer.
It can increase the bioavailability of testosterone and allow for more free testosterone. When taken along with vitamin D, it can increase absorption so you get the most out of this ingredient (7).
Ashwagandha
Can reduce cortisol and works as a stress reliever, thus allowing for better testosterone production (8).
Can help with managing testosterone levels by adjusting your bodies balance of testosterone and estrogen working to increase testosterone and decrease estrogen (9).
Allows your body to absorb these nutrients better so the ingredients in your supplement hit you more effectively.
Safety & Effectiveness Of Testosterone Boosters
As a supplement, testosterone boosters are safe to use. What to look for is the reputation of the company and what is included in the supplement. Hidden ingredients or formulas is just something to avoid with any supplement but especially one that works to aid in your health and vitality. Always read the label and if you have more concerns, talk with your doctor or an expert to see if this is the right approach for you.
As for the effectiveness of the supplement, the right product can increase your levels and you will be back on track both inside and out of the gym. A healthy diet and quality training routine are important and can work in tandem with your booster so you see those gains you want most.
Check out our list of the Best Testosterone Boosters for more great products!
Wrap Up
Testosterone boosters are that supplement you need to get those levels elevated and tackle any deficiencies. The right ingredients with a quality formula will get you back on track and doing what you love. Don’t let low T levels ruin you sex life, training, performance, and vitality, and work to get those levels where you want them. Knowing the ingredients to look for on the label will better prepare you to find the right testosterone booster so you thrive inside and out of the gym.
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
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Pilz, S.; et al. (2011),. “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Leung, K.; et al. (2013). “Ginseng and male reproductive function”. (source)
Shukla, K.; et al. (2009). “Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athlete and sedentary subjects at rest and after exhaustion”. (source)
Lopresti, A.; et al. (2019). “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Cedric McMillan Gives Physique Update Ahead Of Arnold Classic
Cedric McMillan is looking shredded in preparation for the Arnold Classic.
Cedric McMillan is not a competitor that uses social media too often to share physique updates. Just nine weeks out of the 2022 Arnold Classic, McMillan decided to show his fans his recent progression heading into the new year.
On Sunday, McMillan took to Instagram to post a video going through some poses in the gym. He is looking shredded as he prepares to get back on stage during the second biggest bodybuilding show of the year. The Arnold Classic will return to Columbus, OH on March 3-6.
“Alot of us pros don’t post as we start prep and progress, I think its because we don’t wanna deal with being over-analyzed by some dudes sitting on the toilet scrolling instagram haha. My anxiety is so bad I get nervous about even sending progress to a coach, or even just recording and looking at myself! I’ve done whole preps without making pics or videos! So this is an attempt to overcome a challenge. So here critics, enjoy this meal haha and remember as we all get ready for the @arnoldsports we need u to let us know how good or bad u think we are?”
It is a positive sight to see Cedric McMillan back to looking massive after a recent string of health issues. In 2020, McMillan suffered a broken collarbone that kept him out of the Olympia. More recently, McMillan had a long road back after contracting COVID-19. He was hospitalized and lost nearly 30 pounds.
While in the hospital, McMillan lost weight from the virus but was determined to defeat it and get back to competition. He took the stage during the Legion Sports Pro in October. McMillan was not part of the first callout and did not return to stage for the final round. McMillan was then scheduled to appear during the Egypt’s KO Pro show but did not make it.
Now, Cedric McMillan looks like he is in competition shape and ready to make an impact at the Arnold Classic. He was present at the event last year but was heard on commentary rather than competing on stage.
This is a chance for McMillan to prove that he can still compete with the best in the world. One thing we know is that the raw grit ad determination is still there for one of the biggest names in the sport.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jordan Shallow: Bodybuilding Would Need Less PEDs With Deeper Exercise Execution Knowledge
Jordan Shallow comments on recent deaths in bodybuilding, growing drug use, and the massive shift in physiques of modern bodybuilding.
While bodybuilding has always been somewhat taboo in the mainstream public due to perceived steroid use, the topic has become even more heated within the modern bodybuilding industry. Many coaches, experts, and past iconic athletes have gone on record stating they believe drug use has gone too far in modern bodybuilding. A recent string of tragic bodybuilding deaths, though unconnected, have further stoked the flames focusing on drug use and health in the sport. In our latest GI Exclusive, The Muscle Doc Jordan Shallow offers his opinion on PED usage in bodybuilding.
There is no doubt that PEDs are used in the sport of bodybuilding. In fact, this is true of nearly all professional sports. Those who want to achieve greatness are willing to do anything to reach that goal. This can also create a slippery slope. If athletes know the top pros are using PEDs, then they will feel they have to use them in order to stay in the same playing field. Then the cycle continues.
But perhaps it doesn’t have to be this way. During our conversation with Jordan Shallow, we fell onto the topic of health in bodybuilding and the recent deaths that have tragically plagued the sport. It should be pointed out that causes of death have not been revealed for nearly all of these cases. Regardless, it has caused a wave of bodybuilding icons, experts, and coaches to weigh in on drug use in the sport. Jordan Shallow believes there is a world where the same muscular results can be achieved while using less PEDs.
The common understand is this – if bodybuilding became more healthy, it would become less exciting with smaller physiques. While it’s true that bodybuilding will always demand some level of extreme risk taking – Jordan Shallow believes that the risks do not need to be anywhere near as high as they are today.
“Obviously it’s multifactorial and I don’t want to defame anyone or do anything like that,” Jordan Shallow states in our interview. He continues:
“But I think, you know, if we look deeper at exercise execution and we can set up exercises to maximally challenge muscle and get the greatest amount of return. We wouldn’t have to augment recovery the way we do with performance enhancing drugs and we can maybe expedite the ability for us to garner proper stimulus.”
It should be note that many pro bodybuilders have a vast understanding of exercise and how it works. That’s their job. But Jordan Shallow seems to believe that modern bodybuilding is taking a turn towards chemical solutions rather than deeper physical ones. Shallow admits that his statement is based purely on anecdotal evidence. But in his personal experience, he’s claimed that over the past 10 years or so – he’s had more conversations with bodybuilders about augmenting training with PEDs and less about further and deeper study of maximizing exercise.
This statement seems to also match others we have heard from older bodybuilding legends in the sport. Occasionally throughout our GI Exclusive interviews, veteran bodybuilders have claimed younger bodybuilders start turning towards PEDs much earlier. The common belief is that old school bodybuilders trained naturally much longer into their careers. They only turned to PEDs when they hit the maximum they could possibly push naturally.
Today, many veteran bodybuilders worry that young athletes turn to PEDs like steroids right away – before they even get a full understanding of what they can accomplish naturally. It must be noted that all of these statements are based on here-say. It’s anecdotal stories based on personal experiences. This can in part be classic rose-tinted nostalgia. A “my era is better than yours” mentality. But there also might be some truth to it.
The internet and advancements in science have changed the way PEDs are used by athletes (and even regular fitness enthusiasts) significantly. The drug world in bodybuilding is certainly not the same as it was 30 years ago. Perhaps Jordan Shallow is simply pointing out the same thing. That we are getting too much information and too many advancements too fast. That detailed knowledge is falling to the wayside in replacement of quick internet facts and easy to obtain PEDs.
What do you think? Watch Jordan Shallow’s statements in our latest GI Exclusive segment above and let us know your thoughts!
2022 Britain’s Strongest Man: Tom Stoltman, Adam Bishop Headline Event
The full roster for the 2022 Britain’s Strongest Man competition has been announced.
The calendar has turned to 2022 and that means some big events this year are beginning to approach. This includes the 2022 Britain’s Strongest Man contest. This event is set to take place on Feb. 26 at Utilita Arena in Sheffield, England. On Saturday, New Year’s Day, the full roster was released for the show.
This competition will feature some of the best strongmen in the world. The winners of the last three shows will return to try and win gold once again. Below, you can find the full list of competitors and some key names to watch heading into February.
2022 Britain’s Strongest Man Roster
Gavin Bilton
Adam Bishop
Andy Black
Mark Felix
Shane Flowers
Desmond Gahan
Graham Hicks
Pa O’Dwyer
Paul Smith
Luke Stoltman
Tom Stoltman
Competitors to Watch
Tom Stoltman
Stoltman is the reigning champion at the Britain’s Strongest Man competition and will look to make it two in a row. He will certainly be the favorite heading into the event. Stoltman had a monster 2021. He took home the prize at this event along with the World’s Strongest Man competition. Stoltman will compete at the 2022 Arnold Strongman Classic after his appearance in England.
Adam Bishop
Bishop has been a contender in this competition for years now. He won the show back in 2020, where he defeated the Stoltman brothers. Last year, Bishop finished as the runner-up. Bishop’s highest finish in the World’ Strongest Man competition was sixth back in 2020. Bishop performs well at this event and has a chance to make it two titles in three years.
Graham Hicks
Hicks is the third and final former champion making his return. Hicks finished with the prize during the 2019 contest but was forced to miss in 2020 due to an injury. He returned to the stage in 2021 and finished third, behind Stoltman and Bishop. Hicks has been dealing with some nagging injuries this year and hopes to enter 2022 with a clean bill of health. This will be key as he prepares for this event over the next two months.
Luke Stoltman
Luke Stoltman, the elder of the Stoltman brothers, will join his brother as the Arnold Strongman Classic in February. First, he will look to bring home another title after successful 2021. Stoltman won the 2021 Europe’s Strongest Man competition along with the Giants Live World Tour Finals. He also set a new British world record in the Log Press for max. Stoltman finished third during the 2020 Britain’s Strongest Man competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Incline Hammer Curls Stretch & Tone Your Biceps
Give your biceps a serious workout with incline hammer curls.
We all love working our biceps, especially in efforts to get that shredded aesthetic to really pop and having a great exercise like incline hammer curls in the mix is exactly what you need. Feeling a pump in those bulging bis is something that can’t be overstated. It’s one of the first things people see when they look at you. Mix that with some triceps exercises and your arms will be something others will for sure envy.
So many biceps exercises exist which is to our benefit for the options to see growth are endless. But the trick is finding out which ones are actually worth doing for the most efficient gains. Through trying new exercises and programming them into your training routine, you can better understand which ones will give you those gains you want most. Incline hammer curls are most certainly an exercise to make the top of the list.
Let’s take a look at incline hammer curls and see what makes this exercise so great. From what is it, to what muscles get worked, all of the great benefits, and how to perform it, you will have a phenomenal exercise to include on your biceps days to see those bulging bis start to really grow.
What Are Incline Hammer Curls?
Incline hammer curls are a great strength-based, isolation exercise that can be done by any experience level. The only equipment needed are dumbbells and a bench as this will work your biceps muscles and forearm muscles. A nice variation of the traditional hammer curls exercise, the only difference is you are seated, at a slight incline, as opposed to standing. Having the correct incline and form is key but once that is nailed down, you are well on your way to bicep gains.
Muscles Worked
This is mainly a biceps exercise so those three biceps muscles will see great work done being your biceps brachii, brachialis, and brachioradialis. Since this exercise requires great grip strength, your forearm muscles will also get work done as a result of that necessary grip. Nothing beats a good isolation exercise to target strength, size, and functional grip strength.
Benefits Of Incline Hammer Curls
The benefits of incline hammer curls may seem obvious, for this is an isolation exercise targeting your biceps, but there are a few benefits that may seem a bit unknown. While on the surface this is simply a variation of the traditional hammer curl, but the incline adds that challenge to give you a different way to target these muscles.
Benefits of the incline hammer curls exercise include:
Increased biceps growth: By targeting your biceps, you work to increase strength and size and better tackle other biceps workout and more functional movements (1).
Enhanced grip strength: Secondary muscles worked in this exercise are your forearms which are important for grip strength and nothing beats bigger forearms (2).
Range of motion and stretch: With the incline and position of this exercise, what you get is a bigger biceps stretch as a result of the longer range of motion. This will work the muscle more for better growth (3).
Nice variation: A good variation of the traditional hammer curls exercise, this will work to give you similar benefits with the upside of sitting down.
Better wrist stability: By strengthening your forearms and those smaller muscles around your wrist, you start to build better wrist stability, so risk of injury is decreased.
Focus on form: With the bench as the added challenge, it forces you to focus on form so you can’t cheat at all.
How To Perform This Exercise
Here are the steps for performing the incline hammer curls exercise:
Grab your desired weights and adjust a bench to around 60-degrees.
Sit on the bench and position yourself in a comfortable position. Grab the dumbbells and let them hang by your side.
Plant your feet, brace your core, and with your elbows still, bring the weights towards your shoulders, really feeling the squeeze in your biceps.
Once at the top, give a quick squeeze and gently lower back down to the starting position. Remember to keep your core engaged the entire time.
Repeat for your desired number of sets and reps.
Ways To Alter Or Change
If you find yourself struggling, or are looking for a slight change, you can use resistance bands with this exercise as a way to replace the free weights. Also, feel free to take the incline away and change them to seated hammer curls. If two arms are too much, you can start alternating, which may be key to fixing imbalances, but on the whole, correct form is needed for all of the above so don’t alter just to make it easier.
Best Supplements For Continued Growth
Along with a solid training routine should be a supplementation plan that offers continued gains. After performing incline hammer curls, two supplements to consider are protein powders and creatine. Protein supplements will work to boost growth and recovery by pumping you with that much needed protein. Creatine will increase strength and size and restore those depleted energy stores for better bounce back come your next workout (4). Give yourself the best chance at success with only the right supplements on your shelf.
Wrap Up
Incline hammer curls are a great isolation exercise to really work your biceps so they see great growth. On top of that, the benefits around this exercise like forearm strength, wrist stability, better range of motion, among others, are unmatched. The added challenge of the bench is nice, and it forces you to pay attention to form so as to not slack and cause unwanted injury. Place this exercise into your routine as a nice alternative to the traditional hammer curl exercise and you won’t be disappointed by the results.
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
Kryzsztofik, M.; et al. (2019). “Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods”. (source)
Incel, N.; et al. (2002). “Grip strength: effect of hand dominance”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Rawson, E.; et al. (2003). “Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance”. (source)
Dan Bilzerian Says It Is “Not Healthy” To Be As Big As The Rock
Dan Bilzerian believes The Rock is not being genuine in his public life.
Dan Bilzerian is known for living an extravagant lifestyle that features a massive social media presence where he shows off his latest escapades. The “King of Instagram” has 32.8 million followers on the app where he is not shy about sharing his lifestyle and yes — that includes weight lifting. Recently, Bilzerian had some interesting opinions to share about Dwayne “The Rock” Johnson.
Bilzerian is interested in fitness and has kept himself in tremendous shape. He had some choice words to say about individuals entering their 50’s in terms of mass they are carrying. Bilzerian joined YouTuber Derek on More Plates More Dates to discuss the topic.
“It’s unhealthy to sustain that level of mass. They show people are giants, like basketball players. It’s just not healthy to be that big,” Dan Bilzerian said of The Rock.
The Rock is one of the biggest stars in Hollywood today. His career began to take off when he was with the WWE. He quickly rose to the top of professional wrestling before leaving to pursue a career on the big screen. This has helped The Rock become an influential figure in many areas.
Maybe more than anything, The Rock is known for his massive frame. He is a former football player and at 6-foot-5, The Rock still carries a lot of muscle. Also, Dan Bilzerian feels like Johnson is too famous or rich to be genuine in his public life.
“I do whatever the f**k I want. He does not. Unless like he is playing this character for ever is what he wants. I don’t think that’s what he wants,” Bilzerian said.
“The thing I don’t like about The Rock is I don’t feel like he gets to be authentic.”
It is no secret that Dan Bilzerian has a history of doing what he wants. He is a professional poker player that made a nice chunk of change on the tables but is more known for his life outside of the casino.
This was Bilzerian’s biggest critique of The Rock. Sometimes, a public figure has to watch what he or she says because of the uproar it might cause.
“You’re not hearing what he wants to say, you’re hearing what his teams put together,” Bilzerian said of The Rock.
These were some interesting comments coming from one public figure to another. While he is not as big as The Rock, in size or status, Bilzerian seems to be discussing how hard it is for some to live in this light. Bilzerian does not attack The Rock’s character or personality within his comments.
Dwayne Johnson is one of the biggest stars that there is today. It is not easy but he still finds a way to inspire others and give back to his communities. There is no doubt that The Rock tries to be the best version of himself as much as he can.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hunter Labrada Looks Huge and Hasn’t Even Started Official Off Season
Hunter Labrada looks huge headed into the off season.
Hunter Labrada is looking massive headed into his off season. With his current physique it’s clear that Labrada has what it takes to potentially become a future Olympia champion.
The off season is when a bodybuilder puts the pedal to the metal. Off season is when a bodybuilder can really push themselves and their physique to the next level. Whether it’s adding pounds of muscle to their frame or working on their weaknesses, the off season is a time of opportunities for athletes to prep for the coming competitive season. The up and coming and talented Hunter Labrada appears to be pushing himself to the limit.
After coming in fourth place at the 2021 Olympia it’s clear that Hunter Labrada has the goods. He could easily break into the top three with a strong showing at the next Olympia. In order to achieve that however Labrada will have to focus on improving on his weaknesses while building upon his strengths.
Spent the last day of 2021 getting a head start on one of my 2022 resolutions:
Build a Mr. Olympia quality back
Bodyweight is 270-272 fasted right now, still another 4 weeks to go in my current health/recovery phase before we begin this offseason push. Very happy with my composition and how much tissue I’m holding on to.
Early dinner tonight with the homies, and then home for a night of games and going to bed early-ish so instead of being brutally hungover for the first session of 2022, I’m primed and ready??
Massive Gains
Now headed into 2022 Hunter Labrada is throwing down the gauntlet and bringing his all. He hasn’t even entered into his official off season yet Labrada is looking like he’s added a ton of muscle to his frame.
Day 1 of 349 was won today.
Why 349 and not 365? Because that’s how many days there are until the 2022 @mrolympiallc. Planning on spending the rest of the year celebrating after that??
Happy new year everyone! Wishing all of y’all blessings and success in 2022????
And yes, I am in Birkenstock’s…. It was arm day???
Hunter Labrada has what it takes to go to the next level. If his current physique is any indication Labrada has clear intentions of conquering the bodybuilding world.
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.
Everything You Need to Know About Competition Preparation
All You Need to Know About Bodybuilding Competition Preparation
Many people who start bodybuilding on the advanced level at one point or the other think about competing on stage. While most of those people never gather the courage to step on stage, the ones who do suffer because of a lack of knowledge about preparation.
To win a bodybuilding competition, you need to do more than workout every day for a few weeks. The right contest prep is what separates the all-time bests from rookies who stick around for a couple of shows. If you’re ambitious enough to join the elites, we’re here to help you.
You Need a Coach
It doesn’t matter how good you think you are, the sooner you accept you need a coach, the better it’ll be for you. A coach can help you with your diet, training, posing, and juice. An experienced coach can even tell you what’s going to work for you in a particular show and then polish it.
Plan Your Training
Most people try to stay in shape throughout the year which can be harmful to their overall health. The better way is to shortlist the shows you’ll be contesting a year in advance and then start preparing for them not more than 20 weeks from the show date.
Design a Nutrition Plan
You can’t win a show just by going hard in the gym. Nutrition is a key aspect of achieving peak conditioning. Get an expert to design the nutrition and diet timeline as per your show and then stick with it.
Get Posing Classes
In the documentary Pumping Iron, Arnold Schwarzenegger talks about the importance of posing and even goes to ballerina classes to perfect his routine. Consulting a choreographer about your posing routine and a bodybuilding coach about the mandatory bodybuilding poses is a good idea.
Find the Right Tan
Most people overlook the importance of finding the right tan and settle for the cheapest option they can buy online. The right tan can make a big difference in your placing in the show, so do the effort of finding the right tan as per your skin type. Getting a professional to apply the tan can also improve how the tan looks.
Look For a Posing Suit
Posing suits are one of the most important (and the only thing you’ll wear) which many people overlook. It would be great if you could find out the backdrop of the stage and choose a suit which will make you pop out and compliment your skin and tan tone.
Know the Stage
Reaching the show early and checking out the auditorium can do wonders for your performance (yes, posing is a performance). Know where the focus lights are and try to be under the ‘good light’ always. A good stage presence will show up on the mark sheet.
Prepare For Your Division
As a classic physique contestant, its okay to idolize a free-weight bodybuilder but copying his moves and poses won’t go down well for you. Know your division well and the things which work like posing, costumes, stage presence, etc.
It’s All About You
Bodybuilding is a selfish game, and you need to turn mean and focus all your energy on your own self. Arnold got in the headlines when it came to surface he missed his father’s funeral as he refused to go back to Austria because Mr. Olympia competition was in a couple of months.
Learn From Your Mistakes
You probably aren’t going to hit the jackpot in your first attempt. It might take a few tries before you learn from your mistakes and realize what works for you and what doesn’t. Bodybuilding is a never-ending game of self-improvement and one which will challenge every fiber of your being.
Are you planning to compete in a bodybuilding show? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Instagram Athlete of the Week – Julian Smith
Julian Smith – The Quad Guy
Internet fitness celebrities don’t get any more humble and genuine than Julian Smith. Smith had a humble beginning in the fitness industry but has now amassed a mind-blowing 1 million followers on Instagram.
If you have been living under a rock and don’t know about Julian, let us introduce you to him. Julian Smith calls himself The Quad Guy and we would go as far as to say he should put this name on his driver’s license.
After Tom Platz, if someone comes to mind for having monstrous muscle mass on their legs, its Julian Smith. Just like Platz, Smith swears by the squats and consider all the other leg exercises secondary.
Julian isn’t your typical bodybuilder. Smith puts out original content with a lot of exercise variations which you could try in your workouts. The exercises Smith shares on his timeline will surely ignite some new gains in your muscles.
Smith trains at his personal gym. The Arms Race gym has great lighting and is a paradise for the selfie queens. Julian holds regular open gyms and you should check them out if you live around the area.
It’s Okay to be a Sissy
Notice that Julian doesn’t use any weights on some of his exercises. The size of his legs should be proof you don’t need to be lifting big weights to add muscle mass. Proper form and a complete range of motion should do the trick.
Julian Smith shares his daily workouts on his website as the “Daily Pumps”. Going by his Instagram stories, Smith has been getting a lot of love for the results his clients have been getting following his workouts routines.
Julian leaves no muscles untouched. He trains his neck, calves, and forearms (what others might think of as accessory muscles) the way he workouts all his other muscles. When was the last time you trained your neck?
The Golden Boy
Smith is a fan of the golden-era bodybuilding and trains for the old school aesthetics. Symmetry and muscle proportions are the cornerstones of Smith’s training. Smith with his golden-era V-taper has all the qualities of a classic physique.
You don’t have to perform the same exercises every time you train a muscle. You can come up with numerous new exercise variations with the same old machines in your gym. Smith will push you to think outside the box.
View this post on Instagram
The interaction that molded my personality. It’s story time my friends! – I’ve talked about this many times, but when I got into the sport at such a young age (before social media) besides the people in magazines that I strived to one day look like, the only people I could actually talk to/interact with was the local competitors. Who in my opinion back then, were gods. – Let me tell you something! There was one specific person that I looked up to locally, who turned out to being one of the biggest assholes I’ve ever met. He was super rude to me when I went into the local Vitamin Shoppe to ask questions during my first show prep. When I put out my hand to shake his hand and said “I’m a big fan and prepping for my first show, any pointers would mean the world” his response was “Dude, you serious? Can’t you see I’m eating?”. I was hurt and embarrassed and felt pressure in my face from tearing up. But this interaction set me up to be the person I am today. – I don’t care if you’re on my membership site, bought a Clifford Lenox belt/clothing , used one of my affiliate codes etc. All I have ever wanted from my Instagram page, was help people move forward with their fitness journey! If you have tried/learned something on my page that has benefited you in even the smallest way towards achieving your goal, that’s all I’ve ever wanted. – My dad told me at a young age that the definition of a gentleman was a person who made everybody around them feel as comfortable as possible at all times. Never to intimidate them and never to make themselves feel bad about who they are. – I may not be bringing home 1st place trophies.. But ANYONE who approaches me locally, at events etc will receive the interaction I was hoping for over a decade ago. – #oregon #fitnesslife #fitnesslifestyle #fitnessmodel #fitnessmotivation #progress #healthyeating #igfit #instagramfitness #body #aesthetics #igdaily #staypositive #gains #flexible #getfit #fitnessgoals #monday #mondaymotivation
A post shared by JULIAN MICHAEL SMITH (@smith.julian) on Apr 30, 2018 at 12:37pm PDT
Julian Smith is a Bodybuilding.com sponsored athlete and can be seen promoting their products on their websites and expos. One thing which separates Smith from many other athletes is that he only recommends the products he uses.
If you’re pumped up to train your legs after seeing all those quad shots, this is the video you should watch before you head out the door. Always remember, fads come and go, but the golden aesthetics stay forever.
Who is your favorite Instagram fitness celebrity? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram