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YouTube star Big Boy joins Flex Lewis For Workout
Big Boy and Flex Lewis recently joined forces for a workout.
Big Boy has turned into a fitness star on YouTube. With over 750,000 subscribers to his page, there is plenty of interest in the workings of this new sensation. Recently, Big Boy joined seven-time Olympia 212 champion Flex Lewis for a workout.
The two joined forces at the Dragon’s Lair gym in Las Vegas. This is Lewis’ gym and Big Boy made the trip in order to put together some strong content. The duo wasted no time and put themselves through a strenuous workout full of many different exercises and rep counts.
Big Boy shared the video to his YouTube page to show his journey through the gym to his followers.
“What’s up guys, so we just finished a shoulder workout. Today, I took Big Boy through a 40-minute workout. You know, as I was saying on his channel earlier, this is a completely different workout style to his as he is usually chasing singular reps as everyone knows, how powerful he is, you know. This is kind of a more isolated muscle group,” Flex Lewis said.
Flex Lewis took Big Boy through a massive shoulder workout. This was the part that was required the most work because of Lewis’ style of training. He does not chase after max lifts but focuses on volume to work the muscles. This has worked throughout his career as Lewis built a championship winning physique.
This is something fans could see back on stage soon. Flex Lewis recently reunited with coach Neil Hill. Following this announcement, it was said that big things could be coming for Lewis in 2022. The duo is looking to accomplish great things after coming together once again.
Lewis is not the first athlete that Big Boy has joined for a workout. In August, he met up with former World’s Strongest Man champion Brian Shaw. The two crushed the gym in the form of a huge back workout. Big Boy continues to join the best of the best to see how elite competitors train on a daily basis.
It is clear that Flex Lewis is back to putting in work in the gym in a big way. As you can see in the video, he is looking like the champion that he is and that means the comeback could be on its way. This is something fans have been waiting for and as the new year creeps closer, Lewis continues to improve and get into competition shape.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
What To Look For On Nutrition Labels & Why It Matters
Knowing what to look for can make or break your gains.
We’ve all seen a nutrition label and know how to read it. But companies often times try to pull fast ones on us and sneak information on there knowing we may not care, or even recognize. But sometimes those ingredients don’t need to be in there and it makes no sense to have it on there. Knowing how to read and properly manage your labels will allow you the skills to call them out on it if they try to get you to bite.
The major components are calories, our big three macronutrients, and the amount of sugar, depending on your goals of course. A bodybuilder, powerlifter, or other strength athlete is always looking to put the best in their bodies as they grind away and having the right ingredients on your nutrition label is vital to success.
Let’s take a look at nutrition labels and see what the major components are. Knowing how to read them properly can ensure you get the most out of your products and your gains so you never falter.
Reading The Label
We’ve all seen them and know how to read them but knowing the importance of what is on it can greatly benefit your gains. Plus, with companies trying to pull fast ones here and there, you can call them out and only put the best in your body.
Serving Size/ Servings Per Container
This is really for you because you want to make sure there is a reasonable amount of servings for the price you are paying. Some companies will make it seem like you’re getting a deal when the supplement or food item may not even give you a month’s worth of servings.
Of course important for those looking to lose, manage, and gain healthy weight. Knowing your calorie intake will better help you track and keep up with the constant demand to either eat more or less, depending on your goals (1).
An important macronutrient, knowing how much fat is in a product or food item is important for you need it, but you want it to be in lower amounts depending on your bodybuilding goals.
Total Carbs
You need energy and carbs are that vital source (2). For those looking to cut, you may want to limit your carb intake and knowing where on the label to find this is important for ensuring those gains.
Imperative for muscle growth (3), protein will also help with recovery and weight management so knowing how much is in the product and working to get adequate amounts in your diet is incredibly important.
Sodium plays a role in regulating blood pressure and helping your body hold onto water so this is something to keep in mind but not totally dwell over. Unless of course the number is astronomical.
Dietary Fiber
Fiber is crucial for gut health (4) and will also keep you full so if the product has plenty of fiber, you won’t have unwanted cravings and can better tackle those bodybuilding goals.
We all love sugar, but for those on a diet, or simply wanting to stay healthy, keeping tabs on the amount of sugar in something is what you need most to ensure those gains never falter.
Cholesterol
Cholesterol is essential to many bodily functions, and like sodium, isn’t a number to totally get hung up on, but it is nice to know, especially if you are asked by a doctor or just monitoring your health.
Comparing Protein Powders
In order to fully understand and explain this, we wanted to break down the nutrition label on two protein powders from our Best Protein Powders list. One is a whey protein isolate and the other is a plant-based protein made from rice and pea protein. For comparison sake, we’ll look at some of the major components and move through this label. Your protein powder should reflect all your goals so don’t settle for an average product.
We will be looking at Transparent Labs 100% Grass-Fed Whey Protein Isolate (left) and National Bodybuilding Co. Full Prep Vegan Protein (right).
Looking at these two labels, we can see the serving size is 10 more servings for Transparent Labs over National Bodybuilding Co., but that is simply the companies’ prerogative. Our calories are virtually the same as is the amount of protein. Of course with a protein powder, looking for the most amount of protein is what gives you that desired muscle growth and enhanced recovery. Next is to look at the amount of carbs and fat. Both these products have 2 grams of carbs which isn’t anything crazy in the grand scheme of things, but our vegan option has 3 grams of fat as compared to our whey isolate with zero. While this isn’t the end of the world, it is something to consider and knowing where to find this is important.
Other areas to look like sugar and fiber all come up at zero and so we see these two products are great protein options. By comparing two, even if they are similar, you can start to see subtle differences that matter and knowing how to read the label and compare products only ensures you get the best in terms of results.
Check out our list of the Best Protein Powders for more awesome muscle building and recovery supplements!
Wrap Up
Knowing how to read and manage your nutrition label is important for you want the best gains possible. While we all like to believe that all labels are honest, sometimes companies try to pull a fast one and that only hurts us in the long run. By knowing what to look for you can better manage your goals and your overall health and give yourself the best chance at success without being duped by a nonsense product.
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 Transparent Labs, National Bodybuilding Co. and Envato
References
Howell, S.; et al. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Chris Bumstead Back Workout For A Sprawling Christmas Tree
3x Classic Physique Olympia champion Chris Bumstead shares a massive back workout!
Believe us when we say there will be major posterior pounding on the Chris Bumstead back workout routine. Honestly, we would be disappointed if we did not have to crawl out of the gym by the end of the 3X Mr. Olympia Classic Physique champion’s training regimen.
Building a V-taper is easier said than done. Your back is the second largest muscle group after legs. An effective back training session can be as taxing (if not more) than a leg workout. You need to target your back from every angle to ensure overall development.
Check Out: Chris Bumstead Gives Answer On Whether or Not to Use Steroids
Chris Bumstead Stats
Name: Christopher Adam Bumstead
Nickname: CBum
D.o.B: 2 February 1995
Birthplace: Ottawa, Ontario, Canada
Height: 6’0”
Weight: 225 pounds
Chest: 51″ (130 cm)
Waist: 30″ (76 cm)
Bicep: 20″ (51 cm)
Chris Bumstead Story
The reigning Mr. Olympia Classic Physique champ was born in Ottawa, Canada. He was involved in multiple sports through his childhood, playing football, baseball, basketball, and hockey in high school.
CBum started lifting at the age of 14 and fell in love with working out. He went from 170 to 225 pounds between the ninth and twelfth grades, growing his legs the most.
After building what he thought was a good physique, Bumstead met his sister’s boyfriend (a pro bodybuilder), Iain Valliere, and things started to change for the better. Iain made Chris believe that he could compete and become a fierce competitor.
Check Out: Iain Valliere Deadlifts 675lb Five Times Ahead Of 2021 Arnold Classic
In 2016, at the age of 21, he earned his pro card after taking home the IFBB North American Bodybuilding Championship trophy.
Chris Bumstead draws inspiration from the golden age bodybuilders. He focuses on keeping his waist small and building broad shoulders. It would be safe to say that CBum is one of the most popular bodybuilders of our time.
Bodybuilding legends like Jay Cutler have predicted that Chris could win the Mr. Olympia crown if he were to change divisions in the future. Given his monster size and razor-sharp conditioning, we would not be surprised to see him lift the Sandow a few years down the line.
Trivia: In 2021, Chris Bumstead won his third consecutive Mr. Olympia Classic Physique title at the age of 26. He was the runner-up in 2017 and 2018.
Next Read: Chris Bumstead’s Rules For Cheat Meals & Alcohol
Chris Bumstead Back Workouts Principles
CBum follows a 5-day training split, and some of his favorite exercises include squats, incline dumbbell press, and bent-over barbell rows. He uses the following training principles to make the most of his back workout:
1. Get the Form Right
Chris Bumstead is big on building a strong foundation. Before he starts prepping for a show, he takes a few weeks to work on his lifting form. Once in tune with the exercises, he adds weight to the bar (or machine) and gets after it.
Most rookies let their egos get the better of them in the gym. Remember – weightlifting and bodybuilding are two different sports. Chasing weights before nailing down your form can put you at risk of injuries.
If you are new to the fit lifestyle, do not hesitate to ask for help from more experienced lifters in your gym. Tip: If you are in it for longevity, you should steer clear of the broscientists.
Next Read: 5 Uncomfortable Truths About Exercise Form
2. Do Not Pull With Your Biceps
Many lifters use their biceps to pull the weight during back training. Doing this takes the tension off the back and puts it on your upper arms. If you have a more intense pump in your arms compared to your lats at the end of a back exercise, you are probably doing it wrong.
Focus on pulling the weight using your elbows and keep them close to your sides while performing back exercises. Flaring out your elbows distributes the tension to your biceps and shoulders.
For some people, gripping the dumbbell, barbell, or machine handle too hard has been known to ignite bicep and forearm recruitment. If you face similar issues, weightlifting straps can take the tension off your arms and transfer it to your target muscles.
Watch: Chris Bumstead Is The Next Generation Of Jacked And Shredded Bodybuilder
3. Focus on Lat Isolation
You should be able to see your lats and shoulder blades move during your back exercises. If you only notice arm movement, you are not following a full range of motion. On top of that, with every rep, pause and squeeze the life out of your lats.
For optimal lat recruitment and stimulation, you need to follow a full range of motion and contract your muscles with every rep. Just going through the motions for the sake of it is not going to cut it. You need to have a strong mind-muscle connection to make the most of your workouts.
If you face muscle or strength imbalances, unilateral lifts will help better isolate your lats and fix the issues. Research has shown that most athletes can benefit immensely from adding unilateral training to their training regimen.
Related: Chris Bumstead Shows Off Dungeon Style Gym and Training
4. Use Different Grips
Switching grips can make your back light up like the 4th of July. A pronated (palms facing downward), supinated (palms facing upward), and neutral (palms facing each other) all target your back differently.
You also have the option of adding more variations in your back training by using W or V-bars during cable exercises. Having a mix of these grips in your back workouts can ignite muscle growth and help grow that sprawling Christmas tree.
5. Include a Ton of Variety
You need to constantly add variety to your training to ensure that you never hit a wall. Performing the same exercise over and over for weeks on end is a sure-shot way of hitting a plateau.
Chris Bumstead changes up the start of his back workout after every three back days. He rotates through deadlifts for three back workouts, then switches to rack pulls for the next three sessions, and then skips both, moving right to dumbbell rows for the last three workouts of the cycle.
Apart from switching exercises, you could also add variety to your workouts by using advanced training principles like supersets, dropsets, intraset stretching, and experimenting with the number of reps, sets, and time under tension (TuT).
Must Read: Four Plateau-Busting Strategies To Apply To Your Training
6. Keep Rest Between Sets to a Minimal
If you are eating 5,000 monster calories like Chris Bumstead, you need to utilize every opportunity you can find to burn them off. While performing the Chris Bumstead back workout, limit your rest duration between sets and exercise to less than 60 seconds.
Note: Do not waste your resting time checking Instagram or clicking selfies. Use it to stretch your muscles and pose. Posing can improve your mind-muscle connection and help induce muscle-ripping pumps.
Related: Chris Bumstead Details 5,000-Calorie Diet During Bulking Phase
Chris Bumstead Back Workout
If you have seen Chris Bumstead hitting back poses on stage or his Instagram page, you know there are no weak spots in his posterior muscle chain. Let kids near CBum while he is posing, and they might end up hanging lights and stockings on his sprawling Christmas tree.
Building thickness in his already-wide back is one of Chris Bumstead’s back workout goals.
During Mr. Olympia 2021 presser, Bumstead explicitly mentioned that his back gains were on another level, and he had added 10 pounds of muscle mass just in his back.
Watch: Dennis James – Can Chris Bumstead Improve His Back Enough To Beat Breon Ansley?
Chris Bumstead Back Training Routine
Here is the Chris Bumstead back workout that will help you achieve similar results:
1. Deadlift: 6 sets of 6-8 reps
Steps:
Stand behind a barbell with a shoulder-width stance and your knees slightly bent.
Hinge at your hips and bend slightly at your knees.
Push back your butt while keeping your core engaged so that your back stays flat.
Squat down and bend at your knees to grab the bar with a mixed grip – one hand in supinated and the other in a pronated position.
Keeping your core tight, push through your heels, and lift the weight, straightening your knees first, keeping your back flat, and then reversing the hinge at your hip to stand up.
Pause at the top of the movement and contract your lats and shoulder blades.
Return to the starting position in a controlled motion.
Repeat for recommended reps.
Check Out: Chris Bumstead Answers: Is Classic Physique Easier Than Men’s Open? | GI Vault
2. Single-Arm Neutral-Grip Dumbbell Row: 4 sets of 10-12 reps (each arm)
Rather than using a staggered stance on dumbbell rows, Chris Bumstead likes to square his feet to the bench where he stabilizes his body with his resting arm. It makes the movement more concentrated.
Steps:
Set an incline bench at a 60-degree angle to the floor.
Place your left hand on the edge of the inclined side of the bench, take a step back, and stand with a narrower than shoulder-width stance.
Grab a dumbbell with your right hand using a neutral grip.
Pull your elbow back and upwards towards the roof without letting it flare out.
Pause and contract your lat at the top of the movement.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps before switching sides.
3. Seated Cable Row: 4 sets of 10-12 reps
Use a V-handle attachment on the cable row machine. To hit your lower lat, make sure you are performing seated rows low – below your belly button.
Steps:
Sit on the cable row machine with your knees bent and grab the V-bar attachment with a neutral grip.
Position yourself with your knees slightly bent and so that you have to reach to grab the handle with outstretched arms yet without curling the lower back over.
Pull the handle toward your lower abdomen without using momentum and swinging back and forth.
Keep your torso upright and chest raised throughout the movement.
Contract your shoulder blades and lats at the top of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
4. Close Grip Lat Pulldown (rope attachment): 4 sets of 12-15 reps
Incorporating both close and wide-grip pulldowns in the Chris Bumstead back workout help target different posterior muscles.
Steps:
Sit on the pulldown machine with an upright torso.
Secure your legs under the thigh pad.
Grasp the rope attachment with a neutral grip (palms facing each other).
While keeping your chest raised, pull the rope down until your elbows move behind you.
Keep your elbows close to your body throughout the movement.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Slowly return to the starting position.
Repeat for recommended repetitions.
5. Wide-Grip Lat Pulldown: 2 sets of 12-15 reps (dropset)
Wide-grip lat pulldowns consist of dropsets. After performing 12 reps, you will drop down the weight and perform another 15 reps. Choose a weight that will make you hit failure in the dropset.
Steps:
Choose your weight, and sit down on the pulldown machine with an upright torso.
Adjust the thigh pad so that your legs fit snuggly under the support.
Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart.
Pull down the bar until it is a few inches away from your upper chest.
Pause and contract your shoulder blades and lats at the bottom of the movement.
Return to the starting position with a controlled motion.
Repeat for recommended reps.
6. Dumbbell Pullover: 4 sets of 10-12 reps
While performing the dumbbell pullover, focus on a deep stretch and only come about 3/4th of the way up to keep tension on the lats.
Steps:
Lie across a stable flat bench. Your upper back, neck, and head should be fully supported.
Plant your feet shoulder-width apart on the floor.
Hold a dumbbell at its neck with both hands.
Extend your arms toward the ceiling, over your chest. Your palms should be facing each other, and your elbows slightly bent.
As you inhale, extend the weights back and over your head, keeping a strong back and core.
Exhale slowly and come about 3/4th of the way up.
Repeat for recommended reps.
Related: Golden Era Lifts: 5 Exercises From The Iconic Era You Need To Try
7. Back Extension (bodyweight): 2 sets to Failure
Back extension is one of the most effective ways of training your lower back. CBum performs two bodyweight sets of back extensions to failure.
Steps:
Position yourself on the back extension machine with your hips on top of the cushioned pads and your feet secured under the leg anchor.
Your body should be in a straight line at the starting position.
Place your arms behind your head or cross them in front of your chest.
Lower your torso until your head is a few inches off the floor.
Return to the starting position explosively and lift your torso a few inches.
Pause and contract your back for a couple of seconds.
Repeat for recommended reps.
Conclusion
By the end of the Chris Bumstead back workout, your muscles will be begging for mercy. Remember – Do not engage in ego lifting. If you do not feel a pump after every set, you should lower the weight and focus on contracting your back with every rep.
Put in the work, and the Gods of bodybuilding shall bless you with the physique of your dreams. Good luck!
Who is your favorite bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Berry De Mey Wants More Transparent Rules To Make Bodybuilding Less Subjective
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Berry De Mey believes there are rules that can be tweaked to make judging “easier” and “less subjective.”
Pro bodybuilding in the IFBB has a strict set of rules and criteria that all competitors must abide by. These are the guidelines that help a bodybuilder understand what their goals should be to earn victory at a competition. But ultimately, behind all of the rules remains some level of subjectivity. An “aesthetic” body and a “conditioned physique” can fall within the eye of the beholder (within reason). This leads to fans, experts, and even sometimes athletes to disagree with judges decisions. In our latest GI Exclusive interview, Berry De Mey opens up on how he believes judging rules can be changed to help make pro bodybuilding less subjective.
Every sport has some element of subjectivity to it. There’s always a referee call that fans won’t agree with. And even times in sports with playback where a call is outright wrong – but the ref didn’t see the event from the right perspective. Some sports, like pro football allow for a flip on a ref’s call after playback. Others, like pro soccer, often don’t flip a ref’s call even if the video playback reveals error. To some degree, no sport can avoid subjectivity.
Bodybuilding faces this fact beyond those simple examples. Bodybuilding is about judging the look of a physique and not about scoring goals. This adds even more unavoidable subjectivity. But is it possible for the sport as we know it today to improve and avoid some of this pitfalls? Berry De Mey seems to think so. He thinks that the sport can always improve to help make the sport more transparent and, in some ways, remove more of the subjectivity from the sport.
To be clear, Berry De Mey doesn’t not fall into the camp of individuals who think that there are “politics” or conflicts of interest in the judging system. De Mey has never seen it himself and bodybuilding has given him an entire life and career. He’s grateful for it and sees no wrong-doing in the current set up of rules and judging.
That being said, because he is passionate about the sport, he is always open to seeing it improve. And while he has not experienced conflict of interest first hand – he’s also open to being somewhat naive to things happening behind the scenes. Or at the very least, he’s aware there are always some athletes or fans who disagree with the judges decision at a major pro bodybuilding show.
Berry De Mey isn’t oblivious. He’s aware there will always be a bodybuilder unhappy with the results. It’s because they want to win and believe in themselves and their accomplishments. But De Mey is also aware that sometimes, bodybuilders are legitimately unsure why they lost. He’s been experiencing this first hand as he coaches Tavi Castro – a phenomenal Classic Physique bodybuilder who has struggled to earn his pro card.
Of course, there is always the possibility, no matter how good an athlete is, that there’s someone better. But in Berry De Mey’s eyes, Tavi Castro clearly has a physique that deserves a pro card and a place to compete amongst the world’s best. He thinks this, alongside other athletes and fans somewhat consistently disagreeing with judges results – means something can be improved to bring more clarity to everyone involved in the sport.
Berry De Mey doesn’t go into any specific detail on what could be changed. But he clearly states that he thinks there are clear measures that can be taken to “make judging easy.” He uses the word “transparency” to describe such changes. It would seem that De Mey believes that more clear and detailed scoring rules will leave less room for doubt among the fanbase, athlete base, and everyone involved in bodybuilding.
There’s no way to remove the subjectivity of this sport. Bodybuilding has been and always will be about judging the visual look of the human body. That can never be full objective. Berry De Mey is aware of this – but believes the pursuit of further improving the judging criteria might help lead to happier athletes and fans. Do you agree?
You can watch Berry De Mey’s full comments on training Tavi Castro and the transparency of judging in our latest GI Exclusive interview segment above.
Recent Study Shows Drake’s Songs Make People Run Slower During Cardio
Drake might be one of the best artists in the world today but his music does not help in the gym.
It has been over a decade since “Best I Ever Had” was released as the third single from Drake’s Thank Me Later. Since then, the Canadian artist has turned into one of the biggest stars in the world and an icon in the music industry. While his music is some of the most listened-to in the world, Drake might not produce the tunes that could help in the gym.
A recent study done by Pour Moi took a look at which artists improved running speed while training and which impacted speed negatively. While Drake has created countless hits, his slower style in some songs is not what will improve running speed.
This study featured 60 joggers to see if the artists they listed to correlated with speed. These findings were compiled by recording times of 20 runners listening to multiple artists. They all ran one kilometer per artist and their speed was recorded using a fitness device.
Drake was at the bottom of that list by adding 21 seconds per kilogram to activity time. This equates to one minute and 45 seconds to a three-mile run and 14 minutes and 42 seconds to a marathon. Drake was not the only rapper near the bottom of this study. The pop group BTS finished second while Doja Cat and Nicki Minaj followed.
On the other side of the story, Beyonce is the artist who made speed increase. While listening to music by Beyonce, runners shared 33 seconds per kilometer off their personal best. This means athletes can do a three-mile run about two minutes and 45 seconds quicker and this also takes 23 minutes off a marathon. It is no surprise that Beyonce is finding new ways to be successful after creating 22 No. 1 hits over the course of her career.
Drake recently released “Certified Lover Boy” and it topped the charts right away. This was the sixth studio album released over his extremely successful career. Drake began his career portraying Jimmy Brooks on Degrassi: The Next Generation. He decided to venture into music and was signed by Young Money Entertainment in 2009. This was a label created by Lil Wayne.
Listening to music is a popular method in the gym to both create motivation and energy. Music allows the athlete to lock in mentally and sink into their zone. While we always knew that the type of music listened to impacted a person’s mood, it is interesting to see that it might subconsciously impact results as well. This is not to say that Drake should not be listened to in the gym but this study shows that you might want to turn something else on while using the treadmill.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Enhanced Fish Oil – Is This Supplement Worth the Hype?
This fish oil is what you need for growth, reduced soreness, and better range of motion.
Product Overview
Fish oil is a great omega-3 supplement for those looking to boost their overall health and wellness while also optimizing training and performance. The right supplement can make or break your gains and set you up for real success. With so many options on the market, it can be challenging to get an effective product at the right price. But Enhanced Labs has worked diligently to create an awesome omega-3 supplement to boost all your gains. Enhanced Fish Oil is the right supplement for you to tackle any and all of those health and training needs so you see the best results.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Fish Oil is a high concentration of omega-3’s to deliver great benefits to muscle growth, reduced soreness, and better range of motion.
Enhanced Fish Oil Highlights
Enhanced Labs puts a premium spin on fish oil with its all-new omega-3 supplement featuring a potent 1,000mg EPA and 400mg DHA per serving. Enhanced Fish Oil promotes itself as one of the cleanest fish oil supplements on the market featuring superior, purified triglyceride fish oil. This supplement can work for better muscle growth, reduce muscle soreness, and work for better range of motion.
Benefits of Fish Oil & Omega 3 Fatty Acids
While most people connect fish oil to heart and brain health, this versatile supplement can also enhance athletic performance. Omega-3s help combat free radicals that build up during intense training, enhance exercise endurance and promote faster recovery post training.
Faster Recovery Time
Fish oils possess significant anti-inflammatory attributes, which can be extremely beneficial before and/or after a workout to reduce muscle soreness, decrease joint pain and accelerate recovery.
Accelerated Fat Loss
Fish oil supplementation is associated with a faster metabolic rate and increased fatty acid oxidation. A study for the Journal of Nutrition reported that fatty acid oxidation was 1.2- fold higher in those given fish oil compared to the control group [1].
Heart Health
Research shows that fish oil can help you maintain healthy cholesterol levels and lower your risk of cardiovascular diseases. Fish oil supplementation is validated by multiple peer reviewed clinical studies to improve HDL (good cholesterol), decrease LDL (bad cholesterol) and decrease triglycerides [2].
Price & Effectiveness
Enhanced Fish Oil is the right supplement for those looking for better muscle growth, reduced muscle soreness, and better range of motion to tackle all of those health and wellness needs.
Pros
50 servings for $19.99
Enhances athletic performance and overall health
Safe and non-hormonal
Stimulant free
Cons
Large soft gel that some users may have difficulty swallowing
Price: $19.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Best Time to Take Enhanced Fish Oil?
Enhanced Labs recommends taking Enhanced Fish Oil before and/or after a workout to reduce muscle soreness, decrease joint pain and accelerate recovery. On rest days, Enhanced Fish Oil should be taken with your first meal of the day.
Enhanced Fish Oil contains no stimulants or hormones so it can be taken any time of day and is safe to use by both males and females.
Stacking Enhanced Fish Oil
Enhanced Fish Oil stacks well with other health supplements such as vitamins, collagen and probiotics. Enhanced Labs recommends stacking Enhanced Fish Oil with Super Human Immunity and Protein-Tech for the best results.
Check out our list of the Best Omega-3 Supplements for more great fish oil products!
Overall Value
Omega-3 fatty acids are essential for the human body to function properly, but our bodies cannot produce them. Thus, we must obtain them through food or supplements. Enhanced Fish Oil is a high concentration omega-3 supplement that provides 1,000mg eicosapentaenoic acid (EPA) and 400mg docosahexaenoic acid (DHA) per 2-capsule serving. What you are really getting is a quality omega-3 supplement from a company who knows the needs of athletes. Try Enhanced Fish Oil and see what happens to your gains today.
If you have any questions about Enhanced Fish Oil or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Fish Oil Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato
References
[1] https://academic.oup.com/jn/article/137/12/2629/4670017
[2] https://pubmed.ncbi.nlm.nih.gov/28800093/
The Ultimate Hamstrings Workout
Follow This Workout For Shredded Hamstrings
Hamstrings are one of the weakest muscle groups for most people. It is hard to establish a mind-muscle connection with your hamstrings since they are at the back of your legs and you can’t see them in the mirror while training.
Hamstrings are one of the most stubborn muscles groups. If you have genetically weak hamstrings or are lagging in the department, you need to show them some extra love. Muscular hamstrings can significantly add to the size of your legs.
Leg Curls – 3 Sets 15 Reps
Starting with an isolation exercise is a good idea as it pre-exhausts your muscles. By pre-exhausting your muscles you can achieve the same result while lifting relatively lighter weights.
Using a cable leg curl machine helps you in maintaining constant tension on your hamstrings throughout the movement. You don’t need to go super heavy while performing this exercise. Pause and squeeze your hams at the top of the movement.
2. Romanian Deadlifts – 3 Sets 10 Reps
Romanian deadlifts are a compound exercise and will help you in building strength and size in your hamstrings. This exercise is different from the orthodox deadlifts as these primarily target your hamstrings, while the normal deadlifts target your back.
Keep a slight bend in your knees while performing the Romanian deadlifts. Think of your hams as chains used for lowering and lifting your back. Push back your hips while lowering the weights so all the tension is placed on your hamstrings.
3. GHD Hyperextensions – 3 Sets 15 Reps
GHD hyperextensions are an exercise brought into the limelight by CrossFit. Maintaining a full range of motion is key to performing this exercise. If you find the bodyweight version of this exercise to be easy, use weights to add resistance.
If you don’t have an access to a GHD bench at your gym, you can use a flat bench for this exercise. Place your knees at the top of the bench and ask someone to sit on your calves while you perform the exercise.
4. Jefferson Squats – 3 Sets 12 Reps
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You have been missing out on a lot if you’ve never tried this exercise. Jefferson squats will set your hams and glutes on fire. The Jefferson squats might look a little awkward at first, but you will dig the results.
It is a wide-stance deadlift where you hold the barbell between your legs with one hand in front of your body and one hand behind it. The better you become at doing Jeffersons, the more proficient you will be at squatting.
5. Good Mornings – 3 Sets 12 Reps
Good mornings are an excellent finishing exercise for your hamstrings. Most people make the mistake of going too heavy on this exercise. Use weights you can handle while keeping constant tension on your hams.
Maintain a slight bend in your knees and an arch in your back. Push back your hips on the way down and squeeze your hams at the bottom of the movement. Don’t rest by standing upright. Maintain constant tension by stopping a couple of inches from the starting point.
Who do you think has the best hamstrings? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Bradley Martyn Trains The Nelk Boys For Massive Gains
See how Bradley Martyn pushes the Nelk Boys into seeing serious growth.
Bradley Martyn is a pro bodybuilder and personal trainer with a massive social media following who has teamed up with the Nelk Boys to bring you amazing workout content. Always hilarious and entertaining, their workouts can get you to look as shredded as possible while still enjoying them.
With so many people claiming to know exactly what to do online to maximize your fitness goals, weeding through all the nonsense can be challenging. But with the right approach it can be anything but that and looking for the right people to get advice from is key. Looking to those bodybuilders we love and other professional athletes is a great way to make this happen for they have done these workouts before and are living proof of what you can look like if you put your mind and body to it.
This workout from Bradley has built up a great strategy for himself when he trains others and he puts that to the test when he trains with the Nelk Boys.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
This workout from Bradley and the Nelk Boys will fire up your arms and back, as well as your legs, to cover all your bases and give you a great training session for you to see the best in terms of your overall gains.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going. He is a competitor who has won events including the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. His YouTube channel is a great source of content and revenue for him and it is where he can use his platform the most to help others change their lives.
About The Nelk Boys
The Nelk Boys are an entertainment group with a popular YouTube channel known for their vlogs, prank videos, and other entertaining and hilarious content. Joining forces with Bradley, they have made a series of videos related to working out and have grown a partnership with Bradley to reach an even larger group of people online.
Bradley Martyn & The Nelk Boys’ Training Routine
This workout from Bradley and the Nelk Boys will work your arms, isolate your shoulders, give your back a burn, and fire up your legs. Working with both upper and lower body muscle groups is a game changer for this will provide a well-rounded workout so you don’t sacrifice any gains whatsoever. A nice mix of isolation and compound movements, you also feel the variety to never grow bored with these workouts.
Arms
Mostly based on curls, you work to challenge your arms by pushing these muscles to fatigue so you only see that dense lean muscle start to grow.
Exercises
Sets
Reps
Alternating DB Curls
3
10
Seated DB Curls
3
10
Side Curls
3
8
Close Grip Bench Press
3
8
Arnold Press
3
10
EZ Bar Curls
3
12
Shoulders
Working on just shoulders can allow for better stability while also rounding out a great upper body physique.
Exercises
Sets
Reps
Overhead DB Press
3
10
Lateral Raise
3
10
Incline Bench Press
3
10
Arnold Press
3
8
Shrugs
3
15
Back
A strong and stable back allows for the best in terms of stability and movements either for sport specific or more functional ones. This workout will offer nice variety to hit all those important back muscles.
Exercises
Sets
Reps
Machine Fly
3
10
DB Fly
3
10
Face Pulls
3
8
Reverse Pec Deck
3
10
DB Row
3
12
Pull-Ups
3
12
Barbell Row
3
10
Rope Swings
3
15
DB Push-Up Into Row
3
8
Legs
Legs are the driving force for power and explosivity and working your legs with these exercises can greatly affect all areas of your growth and performance.
Exercises
Sets
Reps
Squat
4
5
Leg Press
4
8
Jump Rope
4
30 secs
Med Ball Slams
4
15
DB Step Ups
4
10
Box Jumps
4
10
Best Supplements To Take For Gains
Along with a quality training routine, having the right supplements and nutritional plan can greatly affect all areas of your gains. By working with only top tier and premium supplements, you know exactly what is going in your body and you can better work to see effective growth and recovery.
For those looking to stick to the staples, definitely look to a pre-workout, BCAA, and protein powder supplement to cover all three phases of your workout. Other popular supplements are creatine for increased strength and size and casein protein for overnight repair. To get the most out of your health and wellness, definitely consider a fat burner to shed that unwanted fat and help see that shredded aesthetic, as well as a testosterone booster to ensure those T levels remain at an all time high. And of course, a multivitamin will keep you healthy overall and in the gym where those gains happen.
Wrap Up
This workout from Bradley Martyn and the Nelk Boys is a great one to fire up those muscles so they definitely grow. On top of being effective, Bradley and the Nelk Boys seek to be funny and entertaining and their content is a refreshing mix of helpful and fun. Bradley knows exactly what it takes to succeed at a high level and uses this knowledge to help the Nelk Boys, and us, as we seek to look as shredded as he does. Give this workout a try and see what it can do for all your gains today.
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 Bradley Martyn, Steve Will Do It Instagram and Envato
The 4 Effective Leg Building Exercises Which No One Does
Build Monster Legs With These Exercises
A pair of shredded legs is what separates the men from the boys. Most people stick to the same exercises while training their legs and leave gains on the table. All leg exercises aren’t created equal. Some exercises target your wheels better than the others.
A normal leg training session consists of squats, leg presses, extensions, and curls. While there is nothing wrong with these exercises, there are some exercises which can help you in changing your routine and build size and definition in your legs.
Performing the same exercises over and over again can make you hit a plateau. Adding new exercises to your workouts will shock your muscles and will help you in breaking the plateau. Every exercise targets your muscles in a different way which is great for ensuring an overall muscle development.
Platz Hack Squats
The legendary Tom Platz had one of the nastiest legs in the bodybuilding history. He came up with this variation of the hack squats. The Platz hack squats target your outer quad sweep and the teardrop in your quads.
Stand with your heels joined together and your toes pointing outwards. Perform a squat while pushing your knees down and forward. Your heels will come off the base as you squat. As you start pressing up, push onto the outer part of your feet. Doing this will transfer the tension onto the outer quad sweep.
Sissy Squats
Sissy squats have been around since the 1960s, but chances are you’re hearing about them for the first time. Don’t let the name of the exercise fool you. The sissy squats are a great finisher and will fill your quads with lactic acid.
If you’re performing this exercise for the first time, hold onto a squat rack around the hip level or slightly higher. Take a shoulder-width stance and slowly start to lower yourself by bending your knees and pushing them down and forward.
Your back will fall backward while you’re on the descent. Your heels will come off the ground as your knees go down. At the bottom of the movement, your quads should be at least parallel to the floor. Return to the starting position and repeat for reps.
Good Mornings
Good mornings are a compound (multi-joint) exercise which works your hamstrings. Most people make the mistake of going too heavy on this exercise. Good mornings are an exercise which requires a mind-muscle connection.
Stand with a barbell placed across the rear of your shoulders. Keep a slight bend in your knees and an arch in your back throughout the exercise. Push your hips back as you bend your back until it is almost parallel to the floor. Think of your hamstrings as chains used to lower and lift your back.
Step-Ups
Step-ups are a unilateral functional exercise which helps you in training one leg at a time. If you have a weaker leg, unilateral exercises can help you fix this problem as the stronger leg can’t compensate for the weaker one.
Step-ups have many variations and can be adjusted according to your fitness level. Hold a dumbbell in each hand and use your right leg to step onto a knee-to-hip high platform. Bring your left leg up and stand on the platform, then step back with left leg to return to the floor. Both your feet should be on the floor after you step back. Repeat the movement with your left leg and alternate between your legs for the desired reps.
Which day of the week do you train your legs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Andrew Jacked Trains With Legend Flex Wheeler
Andrew Jacked trains with Flex Wheeler in Las Vegas.
Andrew Jacked trains with bodybuilding legend Flex Wheeler. The up and coming bodybuilder hopes to make waves in the IFBB Pro League and working with a veteran like Flex Wheeler could definitely up his games.
Potential can be a funny thing. You can argue that everyone has potential no matter their background or circumstances. Of course that can be for different avenues. In regards to bodybuilding there are those born with innate genetic potential that allows them to excel in sport of muscle building. Up and coming competitor Andrew Jacked is one such individual.
Aiming to compete in the IFBB Pro League Andrew Jacked is pushing himself to the next level. He has the natural gifts that could see him rising through the ranks and being a top competitor. He has the muscle mass, the balance abs symmetry that could easily rank him among the best in the world. That said having potential isn’t enough to make it in this game. It takes more than genetic potential to take over the game. It takes proper preparation and presentation once a bodybuilder steps on stage.
In order to get to the highest levels of the sport Andrew Jacked is employing the help of a bodybuilding legend.
Training With a Legend
Flex Wheeler has been a staple in the bodybuilding world for decades now. With an incredible physique in his own right Flex Wheeler was one of the best bodybuilders in his heyday. Now he’s helping Andrew Jacked become the best version of himself. Their recent training together showed just how much attention to detail Flex Wheeler is putting into Andrew Jacked’s preparation.
Back to School! My body has gotten used to my kinda routines and techniques and had very limited growth factor. Learning a new training technique, form & routine will definitely help me go past that.
Teaming up with The @officialflexwheeler in Vegas day No:2 . So far has been going so well even tho I suck at the kinda weights I’m handling it’s all for the process to kick in and Slowly but Surely we will Progress Positively.
Yesszzziirrr!!!
Andrew Jacked clearly has the potential to go far in his career. With help from a legend like Flex Wheeler it could be a matter of time before the up and coming bodybuilder makes waves in the IFBB Pro League.
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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.