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cbdMD 750mg Freeze Roller Review For Premium Pain Relief
This CBD roller combines instant cooling with soothing power of superior hemp extract.
Product Overview
For many of us athletes, paying attention to our health and wellness, including both mental and physical, is of the utmost importance and CBD can be of great help. We push our bodies to the limit and at times, it can feel as though we have nothing but pain. Of course, after a big lift or heavy cardio session we’ll feel that slight discomfort, but when it starts to really affect you, it can seem debilitating. cbdMD 750mg Freeze Roller is a premium topical perfect for boosting all your gains and taking them to new heights when it comes to staying as healthy as possible.
CBD is a great supplement to promote muscle pain relief, reduce anxiety and improve mood, support better sleep, and help boost your immune system, among other benefits. A great CBD supplement will be of the highest quality and can work to boost your overall mental and physical health as best it can. cbdMD 750mg Freeze Roller is one such product to do this and much more and is a great CBD supplement to absolutely consider.
cbdMD Freeze Roller combines the instant cooling relief of menthol with the soothing power of Superior Broad Spectrum hemp extract for the best fast-drying gel to relieve muscle and joint pain.
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
cbdMD 750mg Freeze Roller Highlights
cbdMD 750mg Freeze Roller delivers instant cooling relief with the soothing power of superior hemp extract. Made with multiple cannabinoids and terpenes on their unique Superior Broad Spectrum formula, it includes great ingredients like menthol to assist with cooling and temporary pain relief. Those who should consider this amazing CBD product are athletes or any day folks who want to take away discomfort, enhance exercise recovery, manage stress and anxiety, and support and promote a daily wellness routine.
With hemp extracted from non-GMO hemp plants grown in the United States, and all products registered in accredited labs and third party tested, you know exactly what you are getting with this product. Available in 4 strengths including 300mg, 750mg, 1,500mg, and 3,000mg, the options for your health and wellness have never been better.
Ingredients
Hemp Extract: Works to provide for faster recovery, reduce inflammation, alleviate stress and anxiety, support your immune system, and allow you to feel less discomfort as a result of exercise or general wear and tear (1,2,3).
Menthol: Acts as a pain reliever and anti-inflammatory agent to provide a cooling sensation for better relief (4).
Aloe Vera: Can provide antioxidants that prevent joints from cell injury and damage and will help repair injured tissue (5).
Arnica Montana Extract: Will help relieve pain and can alleviate those sore muscles and sprains (6).
Tea Tree Oil: Can help relieve inflamed skin and works for wound healing as well.
Other Ingredients
Hydroxyethylcellulose, Isopropyl Alcohol, Helianthus Annus (Sunflower) Seed Oil, Ilex Paraguariensis (Yerba Mate) Leaf Extract, Tocopherol, Glyceryl Caprylate, Caprylhydroxamic Acid
Price & Effectiveness
cbdMD 750mg Freeze Roller is a great CBD topical perfect for all your pain relieving wants and needs. With 3 fl. oz. per container, this easy to roll-on product comes in four strengths being: 300mg, 750mg, 1,500mg, and 3,000mg. It is also available in a Squeeze option as opposed to a roll-on.
Pros
Great cooling and pain relieving feel
Works great for alleviating discomfort, enhancing exercise performance, and reducing every stress
Made from home grown, non-GMO hemp extract sourced in the U.S.
Cons
Premium priced option
For those who want to ingest CBD, this product is obviously not for you
Price: $59.99
Featured cbdMD Athlete
Flex Lewis
Flex Lewis is an IFBB pro bodybuilder who works with cbdMD to use and promote their great products. To help with his own muscle and recovery goals and keep him thriving as he continues his successful bodybuilding career, Lewis relies on cbdMD to provide him with the best CBD supplements around in order to take full advantage of their awesome products. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end.
Check out our list of the Best CBD Supplements for more great pain relief and soothing products!
Overall Value
cbdMD 750mg Freeze Roller is a great topical designed to give you the best when it comes to all things CBD and muscle recovery related. As a top supplement to alleviate pain and enhance exercise performance, this topical is made from only the best ingredients around. What you are really getting is a high-quality CBD topical made from premium ingredients with an honest and reputable company backing you. Try cbdMD 750mg Freeze Roller today and work to give yourself the best in terms of performance and recovery.
Try cbdMD Freeze Roller Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of cbdMD, Flex Lewis Instagram, and Envato
References
Hammell, D.; et al. (2015). “Transdermal cannabidiol reduces inflammation and pain-related behaviours in a rat model of arthritis”. (source)
Russo, E. (2008). “Cannabinoids in the management of difficult to treat pain”. (source)
Shannon, S. (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Gillis, D.; et al. (2020). Influence of Menthol on Recovery From Exercise -Induced Muscle Damage”. (source)
Hekmatpou, D.; et al. (2019). “The Effect of Aloe Vera Clinical Trials on Prevention and Healing of Skin Wound: A Systematic Review”. (source)
Kriplani, P.; et al. (2017). “Arnica montana L.- a plant of healing: review”. (source)
Why You Should Stay Away From The Barbell
Stay Away From The Barbell
Barbell exercises have been a symbol of badassery for a long time. “How much do you bench?” is casually thrown around in the gyms all around the world. Many people are always on the quest to increase their 1RM (one rep max).
“Why?”, you ask? Because, as the broscientists put it; if the rod ain’t bending, you’re just pretending. Barbells are great if you’re just starting to lift weights because they can correct your form. Compound movements with barbell also help in increasing your core strength.
There is no doubt, barbell can be really helpful in building muscle mass and strength, but it comes with a price. This is why you should stay away from the barbell.
Increases The Chances Of Injury
Compound exercises using a barbell can shoot up your chances of an injury since multiple joints are involved. For eg – in an exercise like the squats, your legs are the focus muscle group but you might recruit your lower back while performing the movement.
Supporting muscles will always be weaker than the primary muscles. This puts you at the risk of an injury. The three exercises where most injuries happen are the barbell bench press, squats, and deadlifts.
It is especially important for a person with a record of injuries to stay away from the barbell. There is an alternative exercise or a variation of these exercises you can perform while significantly reducing the chances of an injury.
2. Play Safe With The Dumbbells
If you’re looking for a substitute for the barbell, dumbbells are your best bet. Dumbbells help you do all the exercises you perform with a barbell while reducing the chances of an injury.
Using dumbbells can also help you improve your range of motion resulting in a better development of muscles. If you’re suffering from joint pains or an injury, you should switch to using dumbbells.
Many pro athletes like Kris Gethin have almost eliminated the use of barbell in their training routines. If you plan on staying in the fit lifestyle for an extended period, do yourself and your joints a favor and start working with dumbbells.
3. Squeeze Your Way To Growth With Cables
Cables are an incredibly effective isolation exercise which can help in getting muscle ripping pumps. Apart from the good feeling, bodybuilders chase a pump because all the nutrients travel to your focus muscle group through blood.
The muscle building macronutrient, protein travels through the blood to your target muscle and helps in repairing and developing the muscle. Add a cable exercise in your workouts to optimize your muscle growth.
Using cables makes sure there is constant tension on your muscles throughout the movement. On the barbells and dumbbells, your muscles are worked on the concentric (flexing) movement and all the tension is released on the eccentric (downward) movement.
4. Avoid Muscle Imbalances
It is no secret one of your sides is stronger than the other. For a right-hander, his right side might be stronger than his left, and a left-hander might be stronger on his left side.
Using a barbell can make your muscle imbalances more prominent as your stronger side might take over while performing an exercise with the barbell. Your body does this to compensate for the weaker side.
Using dumbbells, on the other hand, makes sure both your sides are equally used. You can even work on your weaker side by performing unilateral exercises. Unilateral exercises involve working one side at a time. This helps in focusing on and developing the weaker side.
Do you agree with this approach of training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Posterior Chain Training for Greater Gains
The Many Benefits of Posterior Chain Training
Strength training can be used for a multitude of reasons – to improve aesthetics, strength, performance or reduce the risk of injury.Perhaps you’ve been having some problems with your training programs and the results just don’t quite live up to your expectations.This article will look at the posterior chain and highlight the many benefits of regularly training it. In addition, the article will provide a fantastic posterior-chain training program for you to use.
Why It Is Vital To Train The Posterior Chain
Nowadays, people are sitting for long time periods and are generally less active than in years gone by. This can wreak havoc with our posture, alignment, and general movement.The biggest issue that many face is commuting to work and work itself. Many individuals work in an office and therefore often seated for the best part of the day. Being seated for many hours can lead us to forget about good posture and proper alignment which can apply a great deal of stress to our muscles and joints (1).As a result of this stress, our bodies adapt to accommodate long periods of sitting by shortening the hip flexors and hamstrings (leg) which adversely alters pelvic tilt. Furthermore, the shortening of the pectorals (chest) can pull the shoulders forward and consequently cause the rounding of the upper back & shoulders.Many individuals with forward shoulders have lost the ability to fully retract and depress the shoulders.
As a result of muscles shortening, tightening and being underutilized, the joints can become less mobile and stiffer.Many office workers display postural problems such as forward head, rounded back & shoulders, tight hamstrings & stiff hips.Not only is this not a good look, but it can significantly reduce performance and increase the chances of experiencing an injury.The combination of tightened muscles and muscular imbalances is dangerous and may significantly increase the chances of sustaining an injury.In addition to this, pain can be a real issue with shoulder, back, arm, wrist, and neck pain coming out on top in a recent study (2).Considering the role that the posterior chain plays in posture, movement, and performance, strengthening these muscles should be a top priority.
Feeding the Postural Problem
The issue with many strength training programs is that they fail to take into account postural starting points and how your work or daily habits may impact your posture.
Typically, strength & hypertrophy programs use a 1:1 push to pull ratio. Pushing exercises tend to develop the anterior chain whereas pulling exercises work the posterior chain.When starting strength training, the majority of beginners target all the anterior chain muscles as they are most visible. In fact, it’s not just beginners who do this – at some point, everyone will have been guilty of overdeveloping the anterior chain and neglecting the unseen posterior chain.The problem with developing the anterior muscles more quickly than the posterior muscles is that you are simply exacerbating any postural issues that may exist (3).Now, this is not to suggest that you should remove all anterior-focused exercises from your program, rather the overall volume should be adjusted so that more posterior chain work is performed.While it is important to adjust the volume to increase the amount of posterior work, it must be accompanied with appropriate mobility work to maintain joint health and promote efficient movement.As you will see in the program, there is a great emphasis on the posterior chain strength and mobility. There is a specific focus on the shoulder depressors, retractors & external rotators, the glutes & hamstrings, and core.When you consider the role that the core plays in maintaining good posture, strengthening muscles such as the multifidus, diaphragm, erectors spinae & transverse abdominis can have a huge impact on posture (4).Furthermore, increasing core strength can also lead to a better performance with a number of compound lifts, such as the squat, deadlift, bench, bent rows, and overhead press.
Work Considerations
If you are an individual who works in an office or spends a long portion of the day seated, look to increase your activity levels throughout the day.If you must sit for the majority of the day, aim to adjust your seated position every hour, if possible.As the day progresses, pay particular attention to your posture and how you are sat. Being aware of your own body position and adjusting yourself regularly can have a significant impact.Good posture involves keeping upright by extending the spine, pushing the chest high, pulling the shoulders back & down, and keeping the core engaged (5).Be very aware of your neck position too. It should be in a comfortable, neutral position with the head back and ever so slightly extended.Initially doing this may feel strange, however as with learning a new exercise, the more you practice, the better you become at it to the point where it is automatic.Ensure your desk is set up to allow you to sit with good posture. If you find that your posture is poor when seated, place a tennis ball between you and the chair to “remind” you to maintain good posture.
Posterior Chain Training Program
The following sample posterior chain program has two parts – warm-up and strength training. It has been designed to improve both posterior chain strength and movement.
Part 1: Warm-Up
As mentioned earlier, while strengthening the posterior chain muscles is crucial, it must be accompanied with appropriate mobility work.Ensure that you complete the following 4-stage warm-up prior to commencing the strength work.The warm-up is a key part of the session as it can help to increase range of motion, performance and reduce injury risk.It is recommended to complete the warm-up on rest days too as performing it more regularly will improve mobility and reduce fatigue & DOMS (delayed onset muscle soreness).
1. Soft Tissue Release (i.e foam rolling)
Focus primarily on the pec minor, lats, adductors and quads. Spend some time on any muscles that are tight or sore.
2. Stretches
Stretch out the levator scapulae, pecs, subscapularis, traps, lats, hip flexors, quads, adductors, and calves.
3. Mobility Work
Use the following exercises to mobilize a number of joints:
– Cat-cow to child’s pose (spine & pelvis)– Knee to wall drill (ankles)– Strider exercise, a worlds greatest stretch, 90-90 hip stretch and adductor stretch (hips)– T-spine foam roller extension and lying t-spine rotation stretch (thoracic spine)
4. Activation Exercises
Use the following muscle activation exercises and complete 1 set of 10-15 reps to adequately prep the muscles for lifting:
– Wall slides– Band pull aparts– Glute bridge
Part 2: Strength Training
For safe and effective exercise, good technique is vitally important. If you are unsure always consult an exercise professional.The exercises that have been selected work posterior muscles from a variety of positions and angles in order to stimulate muscle fibers efficiently to comprehensively develop strength and size.It’s important to remember that this is a sample program and therefore may not fit your goals or levels of experience. It can be adjusted to suit. For optimal back and shoulder development, use a number of rowing variations that use multiple angles and positions.Focus on hip-hinging movements along with single-leg squat variations, abduction work & bridges to effectively target the glutes.Finally, for core development, use exercises that require the body to resist extension, rotation, and lateral rotation.
Day 1: Upper Body
Exercise
Sets x Reps
1. Chest Supported Dumbbell Row2. Chest Supported Dumbbell Rear Delt Fly
3 x 10-123 x 12-15
1. Neutral Grip Dumbbell Chest Press2. Chest Supported W-Raise
3 x 10-123 x 12-20
1. Seated Machine Alternating Row2. Banded Y Raise (with 2-second holds)
2 x 12-152 x 6-12
1. Half-Kneeling Landmine Press2. Hollow Body Isometric Hold
2 x 10-121-2 sets
Day 2: Lower Body
Exercise
Sets x Reps
Barbell Romanian Deadlift
4 x 10-12
1. Reverse Lunges2. Seated Band Abduction3. Single-Leg Hip Thrust4. Pallof Press
3 x 10-123 x 15-203 x 8-122 sets
Day 3: Upper Body
Exercise
Sets x Reps
1. Seated High Cable Row2. Standing Band W Raise
4 x 10-124 x 12-15
1. Pull-Overs2. Prone Lower Trap Raise
3 x 12-153 x 12-15
1. Alternating Seal Row2. Push-Ups
3 x 8-123 x 12-15
1. Behind the Neck Pull Aparts (with 2-second holds)2. Long Lever Plank
2 x 12-151-2 sets
Day 4: Lower Body
Exercise
Sets x Reps
Barbell Sumo Deadlift
4 x 8-10
Bulgarian Split Squat to Romanian Deadlift
4 x 10-20
1. Feet-Elevated Banded Glute Bridge2. Banded Dead Bug3. Suitcase Carry
2 x 15-202 x 6-122 x 1-1.5 mins
Final Word
Having a strong posterior chain is highly beneficial for day-to-day activities. However, it is important that mobility is also prioritized in conjunction with all strength work.
The program outlined in this article is a surefire way to effectively develop the posterior chain and prevent or eliminate a whole host of postural issues.
References:
1-van Vledder, Nicole; Louw, Quinette (November 10, 2015). “The effect of a workstation chair and computer screen height adjustment on neck and upper back musculoskeletal pain and sitting comfort in office workers”. The South African Journal of Physiotherapy. 71 (1). doi:10.4102/sajp.v71i1.279. ISSN 0379-6175. PMC 6093093. PMID 30135880.
2-pubmeddev. “Office ergonomics: deficiencies in computer workstation design. – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
3-Negrete, Rodney J.; Hanney, William J.; Pabian, Patrick; Kolber, Morey J. (2013-4). “UPPER BODY PUSH AND PULL STRENGTH RATIO IN RECREATIONALLY ACTIVE ADULTS”. International Journal of Sports Physical Therapy. 8 (2): 138–144. ISSN 2159-2896. PMC 3625793. PMID 23593552.
4-Hsu, Shih-Lin; Oda, Harumi; Shirahata, Saya; Watanabe, Mana; Sasaki, Makoto (2018-8). “Effects of core strength training on core stability”. Journal of Physical Therapy Science. 30 (8): 1014–1018. doi:10.1589/jpts.30.1014. ISSN 0915-5287. PMC 6110226. PMID 30154592.
5-“Posture – Office Ergonomics – Grand Valley State University”. www.gvsu.edu.
Regan Grimes to Compete Against Nathan De Asha at Prague Pro
Regan Grimes will compete at the Prague Pro joining fellow top bodybuilder Nathan De Asha.
It appears that we’ll get to see a showdown between Regan Grimes and Nathan De Asha at the Prague Pro this weekend. Hot off the heels of an impressive victory at the KO Pro Egypt, Grimes is set to compete once again with a very quick turnaround.
Some times you have to quit while you’re ahead. It’s a notion that many believe in, the idea of playing it safe after already achieving your perceived goal. Most anyone can understand doing that. It’s the natural move to make of course. Apparently Regan Grimes missed the memo where that thought process is concerned.
Impressive Win
Having just secured his spot for the 2022 Olympia with his triumphant win at the KO Pro Egypt competition, many thought Regan Grimes would sit on the sidelines and continue to improve his physique. His dominant victory at the KO Pro Egypt has certainly given him som momentum as he showcased a truly impressive physique.
On To Prague
Having qualified for the big show, there’s really no point in continuing to compete is there? But instead of sitting out the rest of the year and prepping for next fall, Regan Grimes has stated his intentions to compete at the Prague Pro this coming weekend.
5 DAYS OUT!! @evls_prague_pro_official▪️Coach @milossarcev and I decided we would do another show! As we are pleased with getting the qualification for the 2022 @mrolympiallc at the KO Pro that is no reason for shutting it down just yet! This is my PROFESSION and I love competing! Feeling fresh and ready to bring an improved physique from the KO PRO in just 5 days!
Regan Grimes won’t be the only top pro to compete at the show. Nathan De Asha who has already qualified for the 2022 Olympia himself is set to compete in Prague as well.
Ready For Prague
That means we can expect a head to head clash with two of the best bodybuilders in the game today. Both Regan Grimes and Nathan De Asha are making some great improvements to their physiques. Grimes in particular is truly impressive considering he’s only just recently changed coaches in the last several weeks.
Working with Milos Sarcev is proving to pay some massive dividends for Regan Grimes. If he can continue to improve exponentially, you can expect Grimes to make good on Sarcev’s predictions of being a contender for the Mr. Olympia title in the coming years.
What do you think of both Regan Grimes and Nathan De Asha competing at the Prague Pro despite being qualified for the 2022 Olympia already?
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.
It’s All In The Wrist: Should You Train Forearms?
Here is why you should train forearms.
The forearms, like the good old calf muscles, is so often an afterthought for many, as it is often tacked onto the end of an upper body workout and given minimal intensity of stimulation to grow, and then there is some of you don’t even do that and simply don’t train those muscle groups. Shame on those people.
But when it comes to forearms, is it worth training them outside of the bedroom? Should you dedicate a whole session to training that one small muscle group? Is there any point?
Well actually there is.
Benefits Of Forearms Training
Can help with grip strength:
Training forearms will help increase your grip strength which will in turn help you lift, carry and hold heavier loads. So you can add heavier loads to your bicep curls and tricep skull crushers.
Improve strength when lifting:
As mentioned above, you will be able to lift heavier loads as your forearms and grip will not fail you, one example being grip strength during a heavy deadlift.
Give your physique a more balanced look:
When you put on your extra small generation iron t-shirt, having symmetrically balanced and muscular forearms will give your physique a more well rounded look, and will make your arms look more swole.
Forearm exercises:
Below I have complied a selection of exercises that will help amp up your forearm routine.
Palms Up Wrist Curls
This can be performed with either dumbbells or a bar
Start by sitting on a flat bench with the bar or dumbbells in hand
Then with the palms supinated (facing upwards), place your forearms on your legs or on the edge of the bench
Allow the wrists to hang off slightly
Then curl your wrists upwards ensuring your feel the contraction
Then bring the weight back down
And repeat accordingly
Kettlebell Radial Deviation
You can do this sitting, standing or even laying down
Start by holding a kettlebell with a neutral grip (palms facing each other)
Elbows bent
Hold the kettlebell from handle end
Then curl or flex your wrists towards your body
Then lower the weight back down
And repeat accordingly
Kettlebell Ulnar Deviation
So this is the exact opposite to radial deviation
This is best performed when standing up
Again with a neutral grip, holding the kettlebell
Flex your wrists backwards (aim the pinky towards your elbows)
Then bring the weight back down
And repeat accordingly
Kettlebell Forearm Flips
This can be done laying down or on a bench
With a neutral grip holding the kettlebell from the handle
Slowly tip the cast iron bell side to the left, allowing it to gently touch the floor or bench
Then slowly tip it back to the right hand side
Ensure you are controlling the movement
This is a unilateral movement, so take time performing each arm with the right intensity
Farmers Carry
For this you will need a kettlebell (or dumbbell) for each hand
Hold the weight, stand up straight, chest up, keep the shoulders level on both sides and the core tight
Eyes looking ahead with head upright, slowly begin walking forward at an even pace
Complete a lap, or a set amount of steps then come to a stop
Take a brief rest and continue again
Trap Bar Carry
Similar to the farmers carry, this will be done using a trap bar
Simply load the trap bar with the desired weight
Deadlift the weight up
Stand upright keeping the core tight
Then slowly begin making you walk
And again, like the farmers walk, take a brief rest period and continue
Kettlebell Bottoms Up Carry
This is a fun one that involves a lot of core and technique to complete.
Grab a kettlebell and hold if from the handle end
Then (using one hand), hold it upside down so the weighted ball is at the top
The position of your arm should be that of a L shape, where the elbow is being and the head of the kettlebell is just above your head
Brace the core, keep it tight, keep your head up, and your eyes looking ahead of you
Similar to the farmers and trap bar carries, start walking in a straight line ahead of you
Use your other arm to ensure you stay balanced (make sure the other hand does not touch the kettlebell)
Reach your desired distance then switch hands and walk it back
Repeat as many steps/ walks as desired
Reverse Bicep Curls
Similar to a regular bicep curl, this will be done with the palms pronated (facing downwards)
Using either dumbbells or bar, complete the bicep curl ensuring full contraction
The forearm will be targeted as well as the biceps
Slowly lower back to the resting position
And repeat again accordingly
In Conclusion
You don’t need to dedicate a whole training session to this one muscle, but maybe try hitting it at the start of a chest, arm or even back day, so you are able to hit it with the necessary intensity, or even still, hit it multiple times in one training week.
Whatever you decide to do, just ensure you hit it with intensity and get the mind to muscle connection on point.
So until next time, keep pumping!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
https://www.ncbi.nlm.nih.gov/books/NBK536975/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2254413/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3831787/
https://pubmed.ncbi.nlm.nih.gov/20697896/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385419/
Flex Wheeler Shares Update On Condition, Receives Well Wishes From Dave Bautista
Flex Wheeler gave a recent update during his battle with COVID-19 and it included a message from Dave Bautista.
Flex Wheeler was diagnosed with COVID-19 on Oct. 9 and has been dealing with the virus ever since. He has provided updates on his condition over the last few weeks and it has been a struggle for the former bodybuilder. Wheeler recently provided another update and it featured well wishes from Dave Bautista.
Wheeler has been able to stay positive throughout the recovery process as he continues to fight the virus. There has been plenty of support for Wheeler from the bodybuilding world but they are not the only community sharing well wishes.
Bautista, a former WWE star turned actor, shared a video message where he had some kid words to say to Wheeler.
“We love you big dog. Just do your thing and get better, like you always do. Just pull through this and keep inspiring people. It’s not your time brother,” Bautista said.
Flex Wheeler shared the video of Dave Bautista on his Instagram page and responded right away. Wheeler thanked the star for his kind words and agreed with the sentiment.
“Sincerely appreciate your support homie ? @davebautista
“The Original Super Duper Fly”
You’re 100% right brother, it’s not my time.
I can’t wait to get out of here to check out your new movie ? ?
I want to congratulate you on all your success and future success.
Your friendship means the world to me. I hope you and the Family have a amazing Halloween tonight save me some candy.”
Flex Wheeler has been through a lot over the last month. In his previous update, he shared that he was in acute kidney failure. The virus has even done some damage to his lungs but Wheeler has continued to shine and be as positive as ever. This is not surprising as he continues to fight to defeat the virus.
On Saturday, Flex Wheeler took to Instagram to share a video of a positive message. He showed the hospital room he is in and discussed the path that God has put him on. Throughout the video and the message, Wheeler can be seen with a smile. This is the type of person he was throughout his career and that has continued.
The entire staff here at Generation Iron send out hope and support for Flex Wheeler during this time. The Generation Iron Fitness Network will continue to provide updates as they become available for this developing story. We all hope for a smooth and strong recovery in the days ahead.
How Bret Contreras Builds Those God-Like Glutes
This workout from “The Glute Guy” will give you those toned glutes to add to your shredded aesthetic.
Bret Contreras is a fitness trainer and someone who many see as the world’s expert on glute training. Nicknamed “The Glute Guy”, his website contains everything you need to know about glute training, as well as all things related to sports science.
For many of us, finding the right workouts to really get us going can be difficult. With so many out there, looking for those top workouts that are most suitable for us can be a real challenge. But why not look to professionals, experts, bodybuilders, and trainers for help? They’ve made their life focus to do all things related to health and fitness and it would be a disservice to not listen to them. Plus, they are living proof that these workouts do in fact work.
With Bret’s knowledge and fame as “The Glute Guy”, toning and sculpting your glutes hasn’t seemed easier. Sure, you have to put in the work, but don’t let that deter you from getting a great workout done.
Full Name: Bret Contreras
Weight
Height
Date Of Birth
N/A
6’4’’
07/26/1976
Profession
Era
Nationality
Personal Trainer, Social Media Personality
2010
American
With his expertise in the gym and his personality out of it, Bret has built a massive following for those in-person and online. As someone who knows a thing or two about sports science, he seeks to help others and give them the best advice to further their gains.
About Bret Contreras
Bret Contreras is an American personal trainer and online personality nicknamed “The Glute Guy” for his knowledge and expertise on how best to build those toned and sculpted glutes. He has a variety of credentials with a Master’s from Arizona State University and a PhD in Sports Science from AUT University. The author or co-author of a number of books, as well as the founder of gyms and programs, Bret as earned the reputation as the world’s expert on all things glutes. With his website and massive following on social media, he also has the platform to reach a wide array of people to give them the best advice as they seek to tone and sculpt not only their glutes, but their entire physique.
Bret Contreras Workout
This 4-day workout is one to seriously fire up those glutes, as well as provide for a full body session. A mix of great exercises each targeting specific needs, you can’t go wrong with this full body workout*.
Monday
Exercises
Sets
Reps
Barbell Hip Thrust Pyramid
1 of each
10, 8, 6, 15
Goblet Squat
3
12
Heavy Kettlebell Deadlift
2
15
45-Degree Hyper
2
20
Band Seated Hip Abduction
2
20
Incline Press
2
10
Lat Pulldown
2
10
Tuesday
Exercises
Sets
Reps
Band Hip Thrust
3
10
Walking Lunge
2
50 (25 per leg)
Reverse Hyper
3
10
Lateral Band Walk
3
20
Push-Up
2
AMRAP
Hammer Strength Row
2
10
Thursday
Exercises
Sets
Reps
Barbell Hip Thrust
3
6
Bulgarian Split Squat
2
10
45-Degree Hyper
2
30
Pendulum Quadruped Hip Extension
2
10
Band Side Lying Clam
2
20
Dumbbell Shoulder Press
2
10
One Arm Row
2
10
Friday
Exercises
Sets
Reps
Double Band Hip Thrust
3
20
Cybex Leg Press
3
10
American Deadlift
2
8
Band Standing Hip Abduction
2
20
Dumbbell Bench Press
2
10
Inverted Row
2
10
*Workout from Bret Contreras’ website
Some Of Bret’s Favorite Glute Exercises
Since Bret is “The Glute Guy”, let’s take a look at some of his favorite glute building exercises to give you that definition.
Goblet Squat
The goblet squat is a great exercise to improve strength and mobility and to establish a better movement overall. A great variation of the squat, this can be done with a kettlebell or dumbbell and will work your glutes and quads.
Romanian Deadlift
The Romanian deadlift is a functional movement that works many muscles including your back, legs, glutes, core, and other upper body muscles to build strength and aid in overall performance (1).
Barbell Hip Thrust
A great exercise to use with a barbell, hip thrusts are perfect for lessening knee pain, aiding in better low back health, and promoting glute strength and explosiveness for all your needs (2).
Great Supplement For Post-Workout Growth & Recovery
For those post-workout needs, it is best to find a great protein supplement that will work wonders for all your recovery and muscle building needs. After a grueling and tough workout, nothing beats a great protein shake to really capitalize on all your gains.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Click here for our list of the Best Protein Powders for more great protein products!
Wrap Up
This workout from Bret Contreras offers a full body workout so you can target all of those muscle building, calorie burning, and physique needs. As “The Glute Guy”, Bret works to put a real emphasis on the glutes, but with many accreditations and tons of experience, his knowledge of full body work is immense. With a massive following on social media, Bret works to inspire others to be their best and this workout will help get you to where you want to be yourself.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Bret Contreras Instagram
References
Fisher, J.; et al. (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
Neto, W.; et al. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Registration Is Now Open For The 2022 Mr. America
Bodybuilders can now sign up for the 2022 Mr. America competition.
This past October not only held the Mr. Olympia, but the Mr. America 2021. A historic event that dates back further than both the Olympia and Mr. Universe, Mr. America has been in a sort of revival since 2020’s comeback. The event has drawn attention due to it’s dedication to all-natural competition and being picked up to broadcast by CBS Sports Network. You can also catch Generation Iron’s full coverage and results of the event right here. Now the competition is making an open call to all bodybuilders across all divisions of the sport – the Mr. America 2022 registration window is now open.
The Mr. America competition is leading the charge to make pro bodybuilding a mainstream sport broadcast on national television. Ever since the historic event’s return in 2020, a major step was taken to help ensure that future. The CBS Sports Network has been broadcasting the event since 2020. With the event not holding competition in any single specific league – any competitive bodybuilder can register to be a part of this growing televised event. Information on registration for the 2022 Mr. America can be found at the official website here.
Recapping The Mr. America 2021
Generation Iron provided full reporting on the results from the Mr. America 2021 and was also on the ground for the full play-by-play experience. There were many returning winners looking to defend their title at the 2021 competition. Joe LaCerra returned to defend his title in the Pro Classic category while Dora Avila was the reigning champion in Pro Bikini. Johnny Dotson returned after a 2020 victory in Pro Men’s Physique and Jenna Bidoglio was the champion in Pro Figure.
In the end, it was Cory Brown who highlighted the show with a victory in Men’s Open. He appeared on stage in excellent shape with conditioning that was above the rest. Jeremiah Kenney-Wright was named the new champion in Pro Classic while Arius Norris won gold in Men’s Physique. Bidoglio was bested in Pro Figure but took home gold in Classic Figure.
History Of Mr. America
Mr. America has made great strides since its beginning in 1939. It was started by the Amateur Athletic Union when it championed the idea of Greek ideal that perfectly sculpted physiques. The IFBB was a challenger to Mr. America when it was founded. There was a slow decline of the original ideals when money became involved along with the idea that physiques and builds must be larger.
The AAU wold eventually stop hiding the contest and this caused it to fall out of the public eye a bit. Over the years, East Coast Fitness Concepts began taking over in an attempt to bring Mr. America back to prominence. Successful events over the last two years is beginning to accomplish this goal.
The 2021 event was broadcasted on CBS Sports Network. This is an important step for natural bodybuilding to gain an audience and continue to build a strong reputation. When it comes to all-natural competition, Mr. America is leading the way. This is the top competition in the natural bodybuilding scene and it will only continue to grow from here.
The 2021 competition was a rousing success and this was a huge step forward for a competition that continues to build momentum. It will be interesting and exciting to see how it continues to grow over the years.
The Future Of Mr. America
While there has not been much confirmation on the exact details for the Mr. America 2022, the official registration announcement promotes the return of CBS Sports providing a video broadcast of next year’s event. If you are a pro bodybuilder looking to get seen not only on the competition stage – but on the national stage – you can register for the event at their official website right here.
Generation Iron will also be releasing video interviews this month with the champions from the Mr. America 2021. So be sure to stick around and check out our GI Exclusives page for more updates on the Mr. America!
2021 Rogue Invitational Strongman Contest: Martins Licis Finishes As Champion
Martins Licis was able to take home the title at the 2021 Rogue Invitational Strongman Contest.
Martin Licis proved superior over the weekend during the 2021 Rogue Invitational. Some of the top strongmen in the world gathered in Round Rock, TX and competed in five events to see who would be crowned champion. In the end, it was one of the former World’s Strongest Man competition winners who took home the prize.
Licis was not the only former WSM winner in the competition. The 2019 winner was able to outlast the two previous champions. Tom Stoltman, who was the WSM champion in 2021, finished second while 2020 WSM Oleksii Novikov finished with the bronze medal. Novikov was on a roll with three victories already this year and one second-place finish. Now, he can add another top-three finish to his resume.
For Licis, this was his first competition since the 2020 Arnold Strongman Classic as he was recovering from injuries. A force in the sport, Licis proved that he is still a force and is fully back from any injuries that have been suffered. There is no better return than a first-place finish against some of the other top competitors in the world.
All competitors competed in five different events and were fighting for placement to split a total pool of $1,436,638. By finishing in first place, Licis took home $133,351, which is the largest winning in the history of the sport. Stoleman claimed $66,601 while Novikov earned $39,3991 for his third-place finish.
The full results have been released and you can checkout how the entire competition played out below!
2021 Rogue Invitational Results
Overall
Martins Licis — 45 points
Tom Stoltman — 42 point
Oleksii Novikov — 34 points
Mateusz Kieliszkowski — 29.5 points
JF Caron — 28 points
Rob Kearney — 26 points
Brian Shaw — 23 points
Luke Stoltman — 22 points
Mikhail Shivlyakov — 13.5 points
Jerry Pritchett — 12 points
Elephant Bar Deadlift
This event kicked off the competition where athletes were to complete the heaviest lift they could. The order of lifts went based on the weights that were chosen by the men. JF Caron took first place in the first event. Brian Shaw finished fourth but was forced to skip him third and final lift after a hamstring injury.
JF Caron — 420 kilograms (926 pounds)
Tom Stoltman — 413 kilograms (911 pounds)
Martins Licis — 410 kilograms (906 pounds)
Brain Shaw — 400 kilograms (881 pounds)
Rob Kearney — 397.5 kilograms (876 pounds)
Oleksii Novikov — 390 kilograms (861 pounds)
Jerry Pritchett — 388 kilograms (856 pounds)
Luke Stoltman — 383.5 kilograms (846 pounds)
Mateusz Kieliszkowski — no successful lift (T-ninth)
Mikhail Shivlyakov — no successful lift (T-ninth)
Cyr Dumbbell Ladder
Mateusz Kieliszkowski holds the world record for the heaviest dumbbell lift at 150kg (3330.7lb) but this was an event based on speed. Athletes had to lift five dumbbells overhead in the fastest time possible. The dumbbells weighed 253, 274, 280, 290, and 300 pounds. Novikov was the only competitor to complete all five lifts and did so in just over a minute.
Oleksii Novikov — five dumbbells in one minute, five seconds
Martins Licis — three dumbbells in 37 seconds
Mateusz Kieliszkowski — three dumbbells in one minute
Brian Shaw — two dumbbells in 21 seconds
Tom Stoltman — two dumbbells in 28 seconds
Rob Kearney — two dumbbells in 29 seconds
Luke Stoltman — one dumbbell in eight seconds
Mikhail Shivlyakov — one dumbbell in seven seconds
JF Caron — one dumbbell in nine seconds
Jerry Pritchett — no successful lift
Wheel of Pain
The Wheel of Pain is a behemoth that weights 20,000 pounds. Made famous by Arnold Schwarzenegger, athletes are required to turn the wheel as far as possible in one minute. Each competitor was given 60 seconds and in the end, Stoltman moved it furthest at just over 89 feet.
Tom Stoltman — 89 feet, three inches
Martins Licis — 85 feet, six inches
Mateusz Kieliszkowski — 83 feet, six inches
Oleksii Novikov — 76 feet, 3 inches
Luke Stoltman — 73 feet, nine inches
Rob Kearney — 63 feet, three inches
Mikhail Shivlyakov — 55 feet, nine inches
Brian Shaw — 54 feet, nine inches
Jerry Pritchett — 50 feet, nine inches
JF Caron — 29 feet, six inches
Timber Yoke Carry/Overhead Log Press Medley
The athletes had a two and a half minute time limit to complete this event. They were required to carry a 455kg (1,000lb) yoke a distance of 50 feet before pressing a 163kg (360lb) log overhead three times. The fastest time determined the winner and it was Kieliszkowski, who defeated Licis by three seconds.
Mateusz Kieliszkowski — 0:41.74
Martins Licis — 0:44.70
Tom Stoltman — 0:52.06
JF Caron — 0:56.03
Oleksii Novikov — 1:05.51
Brian Shaw — 1:37.83
Luke Stoltman — two reps on the log in 37 seconds
Rob Kearney — one rep on the log in 27 seconds
Mikhail Shivlyakov — yoke carry in 50 seconds
Jerry Pritchett — no distance credited
Inver Stone Over Hitching Post
This is another event with a time limit — this time two minutes. Athletes had to lift the oddly-shaped stones over a 50-inch high log. The stones weighed 275, 300, 365, 400, and 420 pounds. Heading into this event, Licis needed to place at least second to win the competition and he ended it with a win. Licis completed the five stones nearly six seconds faster than Stoltman, who is known as “King of Stones.” The inver stones are a bit different than Atlas because of their shape.
Martins Licis — five stones in 24.45 seconds
Tom Stoltman — five stones in 30.08 seconds
JF Caron — five stones in 43.51 seconds
Oleksii Novikov — four stones in 1:04.5 seconds
Rob Kearney — four stones in 33.4 seconds
Luke Stoltman — three stones in 17.6 seconds
Jerry Pritchett — two stones in 13.3 seconds
Mikhail Shivlyakov — two stones in 12.1 seconds
Mateusz Kieliszkowski — one stone in 9.4 seconds
Brian Shaw — no lifts
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ryan Crowley: The Pros and Cons Of Being An Endomorph Bodybuilder
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Ryan Crowley shares his personal experience on successful training techniques as a person who genetically gains weight easily.
A core school of thought when it comes to fitness and bodybuilding is that everyone falls into three body types. An Ectomorph, endomorph, and mesomorph. Ectomorphs have a heard time gaining weight with little body fat, mesomorphs have a natural high muscle to fat ratio, and endomorphs have a naturally higher fat to muscle ratio and gain weight easily. Ryan Crowley was bullied as a child for being an overweight kid and to this day falls in the endomorph category. In our latest GI Exclusive interview, Ryan Terry shares his experiences and tips on how to keep his fat ratio low while building a successful bodybuilding technique.
In competitive bodybuilding, there are some who struggle with building size and forcing themselves to eat enough food. But some bodybuilders gain weight easily during bulking. Typically, these bodybuilders would fall under the endomorph category of genetic body type. This might seem like a blessing. Building weight and size is the first step towards becoming a competitive bodybuilder. But when a competitor ultimately steps on stage, they also want to be as lean as possible. That can be more challenging to pull off for endomorphs.
Ryan Crowley is one such bodybuilder who falls into that category. He has been open about being an overweight child and being bullied. This was part of the reason why he eventually discovered bodybuilding and started sculpting his physique. This doesn’t mean that his genetic predisposition to gain fat disappears. In fact, Crowley’s fans have often been in disbelief how easily he can maintain his weight at around 300 pounds.
It’s so easy for him to stay heavy, in fact, that his bulks can sometimes go too far in the wrong direction. He describes bulking up to near 320 pounds and feeling unhealthy carrying that much weight on his body. Not only that, but he eventually needs to cut back on the fat, try to maintain as much size as possible, and keep it all as lean muscle. This is much harder for endomorphs who gain fat much more easily.
While cardio is often seen as an enemy for bodybuilders (due to cutting muscle alongside the fat), Ryan Crowley finds himself sometimes doing three hours of cardio to keep himself at a respectable weight – even during bulk. This seems to be Crowley’s biggest takeaway about being an endomorph. Bodybuilders who fall under this category need to embrace cardio in order to stay lean.
At the end of the day, Ryan Crowley keeps on weight at lower calorie levels that would cause others to lose weight. This has led fans to call him a liar about his weight and demand he shows video of stepping on the scale. The plus side is that he can keep weight with eating less food and avoiding more carbs. But the downside is if he doesn’t keep an eye on it and add extensive cardio into his routine – he can fall too far into bulking and make his cutting phase a nightmare in prep for a show.
You can watch Ryan Crowley talk in more detail about the pros and cons of being an endomorph bodybuilder in our latest GI Exclusive interview segment above!