All Posts By Presser
Patrick Moore Hints at Moving to Classic Physique?!
Did Patrick Moore just hint at moving to the Classic Physique division.
Looking to shake things up in his career, it appears that Patrick Moore could be moving to the Classic Physique division. It comes as a bit of a shock considering that Moore shut down the idea in the past.
Sometimes a change is necessary in order to see further progress. After all, if you do what you’ve always done then you’ll get what you’ve always got. Patrick Moore is taking this notion to heart as he’s decided to potentially make a major shift in his career.
It appears that one of the staples of the Men’s Open Bodybuilding division is looking to make a change. Long time competitor Patrick Moore has hinted at switching divisions. Moore has potentially decided to try his hand at the Classic Physique division.
This may come as a bit of a surprise especially considering that Patrick Moore shut such notions down not too long ago. Now it seems that he’s had a change of heart. It appears that Moore is willing to pit his considerable physique against Chris Bumstead and the other standouts in the Classic Physique division.
A Time to Change
Patrick Moore made his intentions known in a social media post on his Instagram page.
What if the comeback wasn’t for open……What if it was for classic physique? What if I cared more about my condition, lines and aesthetics more than size? What if I took all this time to break down muscle and switch categories? Stranger things have happened….?!! #thefuture ?
There’s no doubting that Patrick Moore has an incredible physique. His physique has never been the problem. Size is often what has held him back in his carrier. His latest physique, weighing in at 226lbs, shows a trim yet heavily muscled Moore looking more than capable of taking out anyone in the Classic Physique division.
Me reading all the comments about me switching to classic!? 226lbs in this pic. Whatever I ultimately decide to do, will be because it’s my body, my career and my choice. It’s about health and wealth. Everything else is white noise?? #thefuture
It may have yet to be confirmed for certain, but what is clear is that Patrick Moore is more than willing to flirt with the notion of jumping division. If he does you can expect the already exciting Classic Physique division to become much more interesting.
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.
Kai Greene Reveals Recent Physique Update
Kai Greene showed off some poses on social media recently.
It has been an ongoing question of whether or not Kai Greene will be returning to the stage. While there might not be a plan in place, the 46-year-old bodybuilder continues to show off a shredded physique and intense training regiment.
Greene often takes to social media to show off a big workout or physique update. On Thursday, he did just that. Greene posted a few pictures on Instagram showing off some poses and getting some input from his 6.7 million followers. In his caption, Greene kept it short and sweet.
“Character Development.”
“Which pose ya’ll FEELIN the best ?,” greene then wrote in the comments.
It is no surprise that Kai Greene is looking as big as ever. He is a monstrous man that has seen great success on stage. Greene has developed a huge fanbase over the years and these are the people wondering if he is going to make a comeback. This is something that Greene has flirted with over the years, especially with a rivalry with seven-time Olympia champ Phil Heath.
While a return has not been announced and it is unknown if it ever will, Kai Greene continues to crush the gym.
Since turning pro in 2005, Greene has been a force in bodybuilding and quickly became a fan favorite. He has never won an Olympia but finished as the runner-up three times in 2012, 2013, and 2014. All three second-place finishes came to Heath, which is where the rivalry comes from. Greene is a three-time champion at the Arnold Classic. He won back-to-back titles in 2009 and 2010 before adding his third in 2016.
Kai Greene grew a passion for fitness and bodybuilding at a young age and turned it into a successful career. He continues to work as a personal trainer and provide insight to the next generation looking to better themselves.
It is clear that Greene can still get it done in the gym. In all his physique updates, Greene is hitting some poses and that shows he still has a passion for bodybuilding. As time goes on, keep an eye on if he decides to make a return to the stage. It will be extremely intense if Greene makes that move.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Annihilate Your Workout with These Landmine Exercises
Annihilate your workout with the landmine.
So potentially with many places having restrictions and with gyms still being closed a lot of us have had to think outside of the box for our workouts. So today I am going to delve into the world of the Olympic bar, and more specifically landmine moves using the Olympic bar.
But, this isn’t going to be your same old, same old landmine workouts or movements like the landmine shoulder press, the landmine chest squeeze, the landmine T-Bar row or even the landmine squat.
Today, the focus will be on movements you may not necessarily see at the gym but they will definitely challenge you to the maximum.
So let’s begin…
Landmine exercises:
Muscle worked: Back and rear delts
Meadow Rows
Named after legendary bodybuilder John Meadows, who the move is named after, but Meadows has since himself admitted that he has seen footage of Franco Columbu doing a variation of the movement back in the day on muscle beach.
This exercise is used to target the back and if utilized properly can also target the rear deltoid area, secondary muscles utilized can also be the biceps.
How to do it:
Place Olympic bar into landmine position
Add desired plate, maybe a smaller height plate so you can get the range of motion
With a staggered step, lean forward and grasp the barbell with overhand grip
Begin exercise by rowing the weight up so that the rowing hand ends up just outside of your chest
At the top of the movement you should feel a contraction in the shoulder blades
Lower the weight down and repeat accordingly
Muscle worked: Hamstrings
Landmine deadlift
Regular deadlifts can become monotonous, so a good way to spice things up is the landmine deadlift.
How to do it:
Place Olympic bar into landmine position
Load desired weight load
Legs hip width apart, stand with the bar in between your legs
You will be gripping the end of the barbell, for ease you can also use a V-Bar handle
Then lift the weight by pushing your hips back and hinging forward until the bar is just below knee height.
Ensure to drive through back of heel to ensure hamstring contraction
Lower weight down and repeat (you can either do a RDL or stiff leg version of this movement)
Muscle Worked: Quads (and Hamstrings)
Low Grip – Landmine split squat
Another variation to the split squat, rather than having the bar on your shoulders or at a higher height you will actually be holding the landmine as a low grip.
How to do it:
Place Olympic bar into landmine position
Add desired plate
Stand with your feet staggered with the landmine adjacent to your forward leg
Forward leg and gripping hand should be on opposites sides, so if forward leg is left gripping hand should be right
Hold landmine with overhand grip
Grab the landmine and stand up into the staggered squat position and ensure the torso is vertical
Ensuring the load should be on the lead leg, stand up and continue downwards into the split squat
End with the back knee bent as it touches the floor
Repeat on the other leg
Muscle worked: Shoulders
Single Arm Landmine Jammer
Another exercise you may not see at the gym unless your gym has the hammer strength jammer machine which is specifically made for this exercise.This is a great exercise to target the shoulders and front deltoids.
This exercise can either be done slowly and controlled or be performed as an explosive movement.
How to do it:
Place Olympic bar into landmine position
Load desired weight load
Feet shoulder width apart with knees slightly bent
Then pick up the barbell with hand you want to begin with
Push the barbell up
Catch it and repeat
You can either push it so it goes from one hand to the other in the same set, or do one arm at a time.
To make it a more explosive movement, ensure your add explosiveness from the hips while twisting into the movement.
Muscle worked: Biceps
Single arm Landmine Bicep curl
This is essentially a concentration curl. Load the landmine accordingly then grip the end of the barbell and curl towards you just like a regular bicep curl.
You probably won’t be able to use 45lb plates as they will impede the movement so stick to using smaller sizes plates.
Muscle worked: Abs
Landmine overhead sit ups
Again set up the landmine accordingly with your desired weight, again heavy load is not essential as form is crucial.
Lie back, and you can either have knees bent or legs straight.
Hold the end of the barbell with both hands, then come up accordingly and feel the contraction at the top, then slowly come back down and repeat the movement.
Variations
Landmine alternating overhead sit ups:
Here you do a single arm landmine overhead sit up, then switch hands at the top of the movement. And then keep switching at the top of the movement each time until the set is complete.
Another variation:
Another great single arm variation is that at the top of the movement, if you are holding the barbell with your right hand then push the landmine from the center to the left so it incorporates some of your right oblique muscles.
Landmine Ab rollout:
Like the traditional ab rollout a landline can also be used.
Set up the landmine accordingly.
Then kneel on the ground and grip the end of the barbell with both hands.
Keep your arms straight and lean forward and roll out, then roll back in accordingly.
Landmine oblique ab rollout:
So this rollout will target the oblique muscles.
To get an idea of how this move works, the roll out will start from your oblique area and go past your shoulders and diagonally past your head.
Simply set your body up in a push up position, with one hand gripping the barbell (with an overhand grip), and the other hand in a push up stance.
Then slowly roll out, and just as in a regular roll out, and come back in. Ensure to repeat both sides.
So there we have it, some compelling Olympic bar landmine moves to turn you into a home gym Olympian!
When You Should Take Your Pre-Workout Supplement For Optimal Effect
Knowing when to take pre-workout is crucial for your bodybuilding and fitness goals to really maximize the effects of this great supplement.
Using a pre-workout supplement can prove to be quite useful in your quest for big gains. As a source of fuel for energy, muscle pumps, and overall performance, these supplements have the ability to work wonders for you when it comes to elevating your workouts to new levels. Pre-workout aids are some of the greatest supplements to use to get past that drained, sluggish feeling and into that powerful mindset to see growth seriously occur.
Knowing the ins and outs of pre-workout is important for many contain artificial ingredients and plainly things you just don’t want in your body. What the ingredients are, how to properly use pre-workout, and when to take it are all fair questions that you should know the answers to. Let’s take a closer look at pre-workout and see what this energy boosting, muscle building supplement can do for you.
What Is Pre-Workout?
Pre-workout is a supplement designed to give you a much needed energy boost for intense focus and serious muscle pumps for your workouts so you start to really see big gains come to fruition (1). By increasing your heart rate, pre-workout can get your blood pumping and hit you with laser focus to really maximize big gains. Key ingredients in pre-workout include caffeine, beta-alanine, creatine, BCAAs and L-citrulline, all meant to provide you with energy, focus, and stimulate protein synthesis (2).
With an increased heart rate and reduced fatigue, you can work harder and longer for more calorie burn leading to weight loss and a change in body composition to really see that desired physique start to pop. On top of all of this, a good pre-workout can enhance recovery so you bounce back faster for your next workout.
Just to recap, benefits of pre-workout include:
Increased focus and energy for more intense workouts
Reduced fatigue for longer training sessions and calorie burn
Muscle pumps for strength and muscle gains
Enhanced recovery for quicker bounce back
When Should You Take Pre-Workout?
Pre-workout usually takes around 30 minutes to kick in fully so taking this supplement in the window of 30-60 minutes before your workout is ideal. Allowing it time to settle in your bloodstream and start to take effect is the intended goal and while the caffeine may hit you quickly, the other ingredients like creatine may take a little longer. Staying hydrated is key when taking pre-workout and also watching your caffeine intake because many of pre-workouts are high in caffeine. For those sensitive to caffeine, thankfully there are stim-free pre-workouts to try!
Benefits Of Pre-Workout With Cardio
Pre-workout is often most associated with big lifts, but it can be useful for cardio depending on the situation. Since pre-workout supplements offer increased energy and endurance, they can help with cardio activity and ultimately help you see gains (3). Since you are working muscles during cardio, the benefits of pre-workout with protein synthesis do take effect, but they may not be as strong as if strictly lifting. Doing more steady state cardio and taking a pre-workout supplement can be still be helpful when it comes to duration, productivity, and focus.
Pre-workout may be more useful when it comes to cardio training like high-intensity interval training (HIIT), where the focus in on shorter, more intense bursts of activity. With increased energy and focus, on top of elevated stamina, performing HIIT after a consuming pre-workout can work to build muscle and shed unwanted fat by relying on fat stores for energy (4). The benefits of pre-workout along with HIIT can show an increase in oxygen consumption and improved lean body mass.
One concern with pre-workout and cardio is that both can elevate your heart rate. Cardio is already an activity that pushes blood and gets your heart racing and the caffeine in a pre-workout supplement can only elevate caffeine levels. This is where a stim-free pre-workout may be useful.
Cardio: Before Or After You Lift?
Before we get into this, it should be said that some people have a certain preference to do cardio before weightlifting or prefer to lift before cardio, so whatever feels comfortable for you is what you should stick with. With that said, for those trying to gain muscle, lifting first is a better bet because you will have more energy to use. You will then rely on reserves, preferably fat stores, to power your cardio increasing your chances at weight loss.
Performing cardio before a workout can work to increase your body temperature to get you primed and ready to lift. With increased oxygen and blood flow pumping through you, your chances at an effective lift increase. The only downside is some of those glycogen stores will be used up and your lifts may seem harder to achieve (5). Doing a shorter cardio warm up to get the blood flowing will enhance your lifts and will promote a better cardio session after to really see a change in body composition.
Recommended Pre-Workout
National Bodybuilding Co. is a relatively new company who has already started to make waves in the supplement game with their great products. Stage Ready Pre-Workout is their premiere pre-workout supplement to deliver muscle pumps, enhance stamina, and offer a big boost in energy to elevate performance. An advanced and effective formula, this product can hydrate your muscles and act as a buffer for muscle tissue, raise nitric oxide levels and boost neurotransmitter synthesis. With so many benefits, this pre-workout had to win the GI Supplement Awards for Best Pre-Workout of the Year.
Check out National Bodybuilding Co. Stage Ready Pre-Workout and the other finalists for Best Pre-Workout in the GI Supplement Awards here!
Wrap Up
Pre-workout supplements are really solid fitness aids to help power your workouts to where you want them to be. By working to increase energy and focus and provide for muscle pumps, you will power through any tough workout despite the grueling day you may have had. Knowing how to properly use pre-workout is important and taking it at the right time will only enhance the intended effects. While cardio and weightlifting are both crucial for your growth, look into what you want out of your workout to strategically place each in the right spot for maximum gains. All in all, pre-workout can help you see growth and is a supplement you should try in your quest for big 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
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; Gothard, M. D.; Lopez, Hector L. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Harty, Patrick S.; Zabriskie, Hannah A.; Erickson, Jacob L.; Molling, Paul E.; Kerksick, Chad M.; Jagim, Andrew R. (2018). “Multi-ingredient pre-workout supplements, safety implications and performance outcomes: a brief review”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Roy, Brad A. (2013). “High-Intensity Interval Training”. (source)
Burke, Louise M.; Kiens, Bente; Ivy, John L. (2004). “Carbohydrates and fat for training and recovery”. (source)
Best Holiday Gifts To Buy A Bodybuilder This Season
These gift ideas are great for any bodybuilder looking to improve!
Finding the best holiday gifts for our loved ones can ironically be quite challenging. We at Generation Iron put together a wish list of great gift ideas to give that bodybuilder friend or family member something to use to improve in their quest for performance and physique.
We all could use these gift ideas to really boost our health and performance, or just look good doing so. From equipment, to supplements, entertainment, and apparel, you will find everything you need for that special bodybuilder of yours to provide them with the perfect gift. Reviewed by our team and put together for your benefit, we made sure to give you the best list to make your bodybuilder smile.
Check out these best holiday gift ideas below and feel free to explore what else we offer to really make that gift great. You won’t be disappointed with the result!
Supplements
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced Labs SLIN is designed to put carbs into muscle. A unique insulin mimetic that shuttles carbs into your muscles instead of being stored as fat, this supplement is perfect for optimizing insulin to work for your benefit. Insulin resistance can be brutal towards our health, muscle growth, and fat loss and SLIN works to eliminate the negative effects and works to your benefit to get that desired physique we all work for. With science backed ingredients, this versatile and popular supplement can work wonders for your bodybuilding goals.
Price: $34.99
Check out our individual review for Enhanced Labs SLIN here!
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our individual review for Cellucor C4 Ultimate here!
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high-quality whey is perfect for your muscle building and recovery goals.
Price: $64.99
Check out our individual review for Enhanced Labs Whey Protein Isolate here!
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
This ultramodern multivitamin from Performance Lab contains more than 17 daily vitamins and minerals and is geared towards the specific needs of men. It is great for bioavailability because of whole-food cofactors that provide optimal absorption. Containing vitamins A, C, E, and K, along with biotin, calcium, iron, zinc, and potassium, this multivitamin will work for digestive comfort, support vitality, and promote solid overall health.
Price: $29.25
Check out our individual review for Performance Lab NutriGenesis Multi for Men here.
Enhanced Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. BCAAs will promote protein synthesis and the added EAAs will actually build the tissue on top, adding strength and size. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here.
Transparent Labs PhysiqueSeries Fat Burner
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Transparent Labs Fat Burner is a great fat burner supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting.
Price: $49.00
Check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Equipment
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
A good quality weightlifting belt will provide for increased support and stabilization to improve big lifts and reduce lower back pain. Harbinger 4-Inch Nylon Weightlifting Belt is a great exercise tool to keep your bodybuilder safe and efficient in the gym. Made from thick, flexible, heavy-duty nylon, this belt works for maximum comfort and durability while working on maintaining muscle warmth. With parallel stitching, this belt offers more uniform support and stabilization to ensure better quality. The belt is 4-inches with an extra wide 3-inch strap that offers lower back and abdominal support for those big lifts.
Price: $15.75/ large belt (prices may vary for other sizes)
Check out our full review of Harbinger 4-Inch Nylon Weightlifting Belt here!
Alkai M1 Massage Gun
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
Price: $169.99
Check out our individual review for ALKAI M1 Massage Gun here.
Hydra Cup High Performance Dual Shaker Bottle Pack
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Hydra Cup brings this top-tier dual shaker bottle to the mix to really benefit all of those pre-, mid-, or post-workout needs. Able to hold 36 ounces total fluid, one side of this bottle holds 22 ounces while the other can hold up to 14 ounces. Eliminating the need for two bottles, and just having the convenience of your supplements ready to go, ensures easy hydration and fuel for those tough workouts. This high quality and durable shaker bottle comes with two snap on lids and a dual mixing grid for easy clean up and great blending capabilities for the right consistency.
Price: $29.99
Check out our full review of Hydra Cup Dual Shaker Bottle here.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These resistance bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high-quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $36.90
Apparel
Enhanced Stringer
Enhanced Labs Stringer is a comfortable and versatile tank perfect for bodybuilding and other training needs.
This great stringer from Enhanced is high quality and perfect for bodybuilding, training, lifting, and simply looking good. In an option for white or black, the Enhanced logo is plastered on the front for all to see. Enjoy a comfortable and versatile piece of clothing today.
Price: $34.99
Generation Iron Stamp Snapback Hat
Generation Iron Stamp Snapback Hat is perfect for any occasion with a five panel construct and structured fit and the Generation Iron logo displayed on the front and side.
The five-panel Stamp Snapback Hat is structured with a fit and flat bill to comfortably fit on your head in style. Able to easily wick sweat away, this will give you a clean look keeping you feeling fresh and fit. The Generation Iron logo is embroidered on the front and side so everyone will know that you’re part of a serious bodybuilding community.
Price: $20.99
Enhanced Gym Bag
Enhanced Gym Bag is a quality gym bag perfect for carrying your equipment and supplements to and from the gym for the utmost convenience.
Give yourself the best chance at success with this gym bag from Enhanced. Able to fit all your gym necessities, this is your perfect transport friend to never worry about leaving equipment or dealing with an uncomfortable gym bag again.
Price: $29.99
Generation Iron Camo Stringer
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
This limited edition Camo Stringer will show off those big gains while being versatile and breathable for any workout. The comfortable fit and standout design make this nylon tank specifically designed for both training and style so you look and feel good both inside and out of the gym.
Price: $34.99
Movies & E-Books
Generation Iron Original Films
Generation Iron Original Movies are a collection of amazing content highlighting bodybuilders and other athletes, as well as giving viewers a chance to see the sport in a new light.
A great gift to get your bodybuilder is one of the many films that Generation Iron has to offer. Highlighting famous and well-known bodybuilders like Dorian Yates, Lee Priest, Calum Von Moger, and Ronnie Coleman, you can see both amazing and entertaining content.
Of course, for those who know Generation Iron well, our originals like Generation Iron, Generation Iron 2, and Generation Iron 3 dive into the world of bodybuilding to explore this incredible and historic sport. Check out our full list of original films for your bodybuilder will love this premium content.
Dorian Yates E-Book
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Dorian Yates is a 6x Mr. Olympia champion and one of the biggest bodybuilding legends in the sport, working to change it forever. He took vigorous personal notes during his prime years and has finally made them available in e-book format with the Dorian Yates Training Journal. These notes go back to his first competition and chronicles his iconic “blood and guts” training style as he sought to be the absolute best. This e-book contains a selection of 100 pages of Dorian Yates’ actual training notes as he journeyed through the world of bodybuilding towards becoming a Mr. Olympia champion and all-around bodybuilding legend.
Price: $29.99
Wrap Up
When looking for the best holiday gifts for that bodybuilding loved one, look no further than right here. From exercise equipment, immune boosting supplements, entertaining documentaries, fresh apparel, and an educational e-book, we at Generation Iron have all of your gift ideas covered. Keep those gains going with some of these great gifts and really help that bodybuilder friend or family member continue to grow both inside and out of the gym.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
INBA/PNBA Release Initial Schedule for 2022 Season
INBA/PNBA has released its initial schedule for the upcoming 2022 natural bodybuilding season.
International Bodybuilding Association/Professional International Bodybuilding Association (INBA/PNBA) has prepared its schedule for 2022. INBA/PNBA is one of many natural bodybuilding leagues, but it’s the biggest. Most bodybuilding leagues don’t support the use of drugs. However, the INBA/PNBA is the leading trailblazer for getting their athletes drug tested – each athlete undergoes strict testing through World Anti-Doping Agency (WADA) – state-of-the-art drug testing the Olympics use. Any competitor who fails a drugs test ends up on the infamous Hall of Shame.
The natural bodybuilding competitions listed below are events that take place up until the big finale on November 10-13th – Natural Olympia – Pinnacle of Natural Bodybuilding. So it’s essential to do well in the other shows to earn a spot at this contest. It’s the biggest event of the year for natural bodybuilders akin to Mr. Olympia in the International Federation of Bodybuilding (IFBB) league.
Below you can find the INBA/PNBA schedule for 2022.
INBA/PNBA 2022 Schedule
March
19th – INBA/PNBA Judges Clinic
Corona, CA
26th – Arizona Copper Classic
Sierra Vista, AZ
April
2nd – Capital City Championships
Sacramento, CA
10th – Iron Gladiator
Corona, CA
16th – Jaguar Bodybuilding Championships
Sierra Vista, AZ
23rd – Showdown in Memphis
Memphis, TN
30th – Pro/Am Philip Ricardo Legends International
Virginia
May
7th – Pikes Peak Classics
Colorado
14th – Professional America’s Natural & Amateur Illinois State
Chicago, IL
21st – New England Naturals
Oakville, CT
21st – Silver & Black
San Leandro, CA
28th – Pro/Am International Battle Against Cancer
Corona, CA
June
4th – Arizona State
4th – Pro/Am Southern USA
Atlanta, Georgia
24-25th – World Championships
Florence, Italy
July
2nd – Pro/Am Mr & Ms USA
Dallas, TX
9th – Central California & Kern County
Bakersfield, CA
23rd – Pro/Am North American
Chicago, IL
30th – Pro/Am International Iron Man Magazine Muscle Beach
Venice Beach, CA
August
6th – Pro Wolfpack & Cougar Classic California Naturals
Petaluma, CA
13th – Colorado State
Colorado
20th – Pro/Am Nationals
Oakville, CT
27th – Utah State
Springville, UT
September
2-3rd – Mike O’Hearn Presents Clash of the Titans Professional Natural Universe
Tampa, Florida
10th – Pro/Am Int. Zeus Classic
San Leandro, CA
17th – Nevada State Naturals
17th – Pro/Am International Latin American Championships
23-24th Pro/Am Team USA & Las Vegas Naturals
Las Vegas, NV
October
15th – Grand Canyon Classic
TBA – Midwestern USA
22nd – Western USA
San Leandro, CA
November
4-5th Pro/Am World Cup
Los Angeles, CA
10-13th – The Pinnacle Pro/Am Natural Olympia
Las Vegas, NV
*Note: This is the initial schedule for 2022 in the INBA/PNBA league. More competition dates are pending.
Olympics of Natural Bodybuilding
Natural Olympia is the Olympics of natural bodybuilding. It hosts the finest natural bodybuilders in the world, with 2021 representing 15 countries. The 2021 champions included athletes from Italy (Angelo Mastrangelo – Men’s Sport Model ), Mexico (Arely Ayala – Bikini Angels), and Germany (Mirco Burger – Men’s Bodybuilding Masters). Contenders compete for up to over $65,000 in cash and prizes and a custom Harley Davison prize – Philip Ricardo Jr. was the lucky winner of 2021 Natural Olympia.
Below you can watch behind-the-scenes coverage of 2021 Natural Olympia.
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Generation Iron would like to congratulate the natural bodybuilders who participated in the INBA/PNBA league competitions in 2021! In addition, we want to add a supplementary congratulations to Paul Krueger for winning Mr. Olympia at 2021 Natural Olympia! We’re looking forward to the upcoming year!
Follow us on Instagram, Facebook, and Twitter to stay informed on the latest natural bodybuilding news!
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. When he’s not writing or training, he enjoys playing music, reading, and film.
The Conflicting Effects Of Creatine & Alcohol On Growth
Don’t let poor decisions ruin your chances of growth.
If you’ve come here, then you enjoy two things: building muscle and enjoying a beverage, but knowing the conflicting effects of creatine and alcohol is important as this will have consequences to your muscle growth, and ultimately your overall gains. For many of us, we supplement with creatine to see that added strength and size. We also may enjoy a beverage or two once in a while to relax, maybe watch a sports game, and just unwind from our hectic schedules. But just how much do alcohol and building muscle mix?
Creatine is a widely researched supplement known to increase strength and size. While this is mainly found in a powder form, there are those products that do contain pill forms of creatine. With many different kinds, creatine monohydrate seems to the most popular for its ability to absorb faster. Also widely studied is alcohol and its effect on our bodies as a whole. While it is fine to enjoy a beverage or two in moderation, knowing what this can do to you and your gains is important, especially for those of bodybuilders.
Let’s take a look at the conflicting effects of creatine and alcohol so we know what we need to do to continue to see great gains. It isn’t worth having a bad workout because you drank too much, and it isn’t worth sacrificing recovery and limiting your gains.
Creatine: What It Is, Benefits & More
Creatine is an amino acid found in your muscles and brain, and as a supplement, is widely researched. What this does is essentially takes your body’s energy source of ATP and through a long process, restores what is depleted. During a workout, your body uses ATP for energy and ADP is a useless byproduct left over. Creatine takes ADP and turns it back into ATP to be used for useful energy come your next workout.
Creatine works to promote strength and size, boost athletic performance, improve your metabolism, and increase cognitive function. For those athletes who supplement with this, creatine is a trusted product to really elevate training and performance for better results (1,2,3).
Check out our list of the Best Creatine Supplements for more great muscle building products!
How Alcohol Affects Your Muscle Growth
Enjoying a drink can be nice, but in moderation is absolutely key. Alcohol is one of those things where a couple drinks can be a good time, but anything more can just turn into a nightmare. When it comes to building muscle, alcohol can actually have limiting effects that you should know about. When it comes to protein synthesis, for example, alcohol can have a blocking effect which leads to a reduction in muscle mass.
Let’s look at testosterone for a minute. Testosterone is necessary for growth to take place and is a highly important muscle building hormone. Alcohol can seriously lower your testosterone levels which means that protein synthesis is prohibited. It will also raise estrogen, having an opposite effect to growth (4,5).
So, alcohol clearly seems to oppose what creatine is designed to do. It is important to note that alcohol really does limit your growth, the real question would be by how much, although that is dependent on the individual.
Creatine & Alcohol: What Are The Conflicting Effects?
When it comes down to it, alcohol can inhibit the benefits of what creatine is trying to do. Creatine is designed to pull water into your muscles, but alcohol takes water away. This can lead to cramping, pain, among other negative effects. If creatine doesn’t have water to pull into your muscles, then it won’t do its job. This dehydration will limit growth and make you feel terrible all at the same time.
Looking at this from a baseline perspective, creatine helps with cognitive functioning and alcohol takes that functioning away. Creatine needs water to thrive and alcohol takes that away. Creatine wants to pull nutrients to benefit you and needs plenty to do its job well, but alcohol takes that away as well. What’s the common theme? What creatine wants, alcohol takes.
It is important to note that this may not apply to one or two drinks, or whatever your limit is in moderation. For those heavily drinking, the effects of alcohol can really limit your over time and completely negate the benefits of creatine. At the very least, you’re wasting money on an expensive supplement that isn’t doing its full job. Don’t let this happen and start to monitor what you put into your body. At the end of the day, you need to decide whether a little buzz or serious gains are more important.
Best Creatine Supplements For Added Gains
Now that this is established, looking to the right creatine supplements can be a game changer. It may seem daunting to walk the isles of the supermarket or scroll through endless pages online, but it is possible to find the right supplement. We took it upon ourselves to get a list together of the best creatine supplements to make this choice easier for you.
What we found was that Transparent Labs StrengthSeries Creatine HMB was the number one creatine for its cleanliness, benefits, ingredients, and pure overall value. However, the others on this list are also very good and our team took the time to only deliver the best for your gains.
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
You now have the knowledge to see the conflicting effects of creatine and alcohol and what this does to your muscle growth. It can be easy to get caught up in a good night and have a few too many, but realize this does affect your gains. Creatine is a great supplement and a staple in many routines, so look into a solid product, decide what’s more important to you, and really watch your gains grow.
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
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Okwara, J.; et al. (2019). “Effect of alcohol consumption on testosterone, luteinizing hormone and follicle stimulating hormone levels in males residing in Nnewi Metroplois, Anambra state, Nigeria”. (source)
Walter, M.; et al. (2007). “Controlled Study On The Combined Effect Of Alcohol And Tobacco Smoking On Testosterone In Alcohol-Dependent Men”. (source)
Vote Now In The Generation Iron Bodybuilding Awards 2021
The judges have made their picks. Now it’s time for the fans to decide the best bodybuilders of the year.
On October 10th, 2021 – the best bodybuilders of the year faced off at the Mr. Olympia competition. While not the complete end of the season – it marks the moment that all bodybuilders shift gears and start focusing on qualifying for the next Olympia competition the following year. It is the event that all bodybuilding athletes strive towards winning.
Now that the Mr. Olympia has concluded and the judges have picked their champion winners, it’s time for the fans to decide their favorite and best bodybuilders of the year. Enter the 6th Annual Generation Iron Bodybuilding Awards.
How To Vote In The Generation Iron Bodybuilding Awards 2021
The GI Bodybuilding Awards contains 15 categories breaking down the best athletes of the year. Based off of a nominee list selected by industry experts, the final vote is decided by the fans. We may already have a Mr. Olympia champion in the form of Big Ramy – but who will the fans proclaim the best athlete of the year?
The GI Bodybuilding Awards do not only have options for the best overall athletes of the year. It also has the best in specific categories such as Most Improved, Best Up-And-Comer, and Best Posing Routine.
We’re also proud to announce two new categories this year – Strength Athlete of the Year and Pro Fitness Performance of the Year.
You can see the full list of categories below:
Best Male Athlete
Best Female Athlete
Best Arms
Best Legs
Best Chest
Best Back
Up-And-Comer Of The Year
Most Improved
Best Posting Routine
Most Shredded Bodybuilder
Strength Athlete of the Year
Pro Fitness Performance of the Year
Guru Of The Year
Personality Of The Year
Influencer Of The Year
The voting system is simple. Simply sign up to the 6th Annual Generation Iron Bodybuilding Awards and get exclusive access to our voting page. On the voting page you have a multiple choice selection for the nominees across all thirteen categories in the awards.
If you need a reminder on the 2021 bodybuilding season, you can check out our official recaps for the biggest events of the year below:
How To Vote
Sign up below and get exclusive access to cast your vote and have your voice be heard on the best bodybuilders of the year across 15 different categories.
Cast your votes today through December 31, 2021 to decide the FAN CHOSEN winners of 2021! After we tally the votes – the winners will be announced in January!
Eddie Hall Trades Punches With “Britain’s Fittest Man” Ross Edgley
Eddie Hall and Ross Edgley test their ab strength in recent training collaboration.
2017 World’s Strongest Man Eddie Hall and ultra marathon swimmer Ross Edgley teamed up for some epic training. During the session, the two traded punches to the midsection for a bit of old fashioned body conditioning.
After getting injured back in July, Eddie Hall was forced to put his long anticipated battle against rival Hafthor Bjornsson on hold. It truly was disappointing as both men did a great job to hype up the event. It didn’t hurt that the two had some genuine bad blood as well. That always adds a little bit of spice to the proceeds. But while he may have been unable to box Bjornsson, Hall would do his best to heal up, striking up some very interesting deals along the way.
Now that he’s once again at full strength Eddie Hall has gotten back in the gym and his doing his best to prepare for his showdown with his chief rival.
Little pad work today taking a break from sparring… My left arm is back to full strength and some??Nice to see all the hard work I’ve been doing on explosive power come to fruition.Feeling super confident and can’t wait for a date for the fight?! @coresportsworld ??Thor get your tattoo artist ready boy ?
When he’s not busy prepping for the boxing match with Bjornsson, Eddie Hall is collaborating with other professionals in the fitness realm. Most recently Hall joined forces with Ross Edgley, one of the fittest humans on the planet. Many even consider him to be the fittest man in Britain and with good reason. Anyone who can swim 1,780 miles has to be in insanely great condition.
Trading Shots
During their training session both Eddie Hall and Ross Edgley had the brilliant idea of trading body punches. It’s not at all uncommon a thing to see in combat sports training camps. After all, body conditioning is a necessary function of being a fighter and that’s exactly Hall’s intentions.
The two posted their training session on YouTube. Each man hung from a pull up bar while the other threw some fairly decent punches to the midsection.
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What do you think of Eddie Hall and Ross Edgley trading body shots?
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.
The Rock’s ‘Red Notice’ Is Now The Most Watched Movie On Netflix
Dwayne ‘The Rock’ Johnson now has the most watched film on Netflix.
Dwayne ‘The Rock’ Johnson quickly turned into one of the highest-grossing movie stars when he burst onto the scene. The former WWE superstar made an immediate impact when he began making movies and that is continuing over the years. Now, The Rock has transitioned to Netflix as well.
It was recently announced that The Rock’s most recent movie ‘Red Notice’ is now the most viewed film on Netflix. This movie has brought in 328.8 million viewing hours. This easily tops the previous record, which was held by Sandra Bullock’s ‘Bird Box’ at 282 million viewing hours. It took this movie just 18 days to break the previous record compared to the four weeks it took ‘Bird Box’ to reach the number.
At the moment, 50% of Netflix’s subscribers around the world have viewed the film. ‘Red Notice’ stars The Rock, Ryan Reynolds, and Gal Gadot. It was produced by Johnson’s Seven Bucks Productions and debuted on Netflix at the beginning of November. It is one of the top-10 films on Netflix in 94 countries.
This film was directed by Rawson Marshall Thurber. This is the third movie that Johnson and Thurber have worked on together, joining ‘Central Intelligence’ and ‘Skyscraper.’ Johnson plays an FBI agent who teams up with an art thief in order to catch a bigger criminal. Reynolds plays the part of the art thief and they are attempting to catch Gadot, who is the bigger criminal.
The action comedy was extremely successful out of the gate. It remained consistent throughout the month of November and will likely continue to put up some big numbers on the platform.
The Rock took to Instagram to celebrate the accomplish and thank all who have viewed the film.
“Holy shit ?Breakin’ out the @teremana ???
RED NOTICE is now the most watched film in @netflix history, officially making it the #1 ALL TIME MOVIE in streaming.
Previous record held by BIRD BOX in 2018 with 282 million hours viewed.With still 11 days to go, RED NOTICE has been viewed for a staggering 328 MILLION HOURS.
With an INCREDIBLE 92% GLOBAL AUDIENCE SCORE!!?????
And we have almost two weeks left of our global run to tally up these extraordinary and ground breaking metrics.
Love U guys and THANK YOU!!! ??”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.