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8 Mobility Exercises You Need To Do Before A Workout
Improve Your Mobility With These Movements
The worst thing you could do when you enter the gym is to go straight into your workout – and it’s exactly what most people do. Warming up by doing a few mobility exercises can greatly reduce the chances of an injury.
Working on your mobility can prime your joints and muscles for your workouts and facilitate your mind-muscle connection and pumps. In short, you should make performing the mobility movements an indispensable part of your warm-up ritual.
Shoulder Rotator Cuff Dumbbell Extensions
Your shoulder cuffs are a stiff muscle group and don’t have a lot of mobility. Not warming them up before a workout can lead to discomfort or an injury. Stand with a dumbbell in each hand and lock your elbows to your side. Bend your arms at the elbows so your lower arms are parallel to the floor.
While keeping your elbows pinned, slowly turn the dumbbells outwards as far as you can by moving at your forearms. Reverse the motion and turn the dumbbells inwards. Perform this exercise until you feel your shoulder joints have warmed up.
Foam Rolling
While there are hundreds of mobility and flexibility exercises out there, in this article, we’ll be focusing on the exercises you can do on your own. Foam rolling is a great way of loosening up your tense muscles.
It’s a form of self-myofascial massage which can be done for the majority of muscle groups. Foam rolling before a workout can help with mobility and can help speed up the recovery process when done after a workout.
Hip Openers
Hip openers are a great exercise for people who have problem squatting. Stand upright with your hands placed on your sides. Raise your right leg so your upper leg is parallel to the floor while keeping your left foot planted on the floor.
Make a circle with your right knee by bringing it across your body, and then out to the side. Repeat for the recommended reps and switch to the left leg.
Shoulder Pass Throughs
Stand with your feet placed shoulder-width apart. Hold a broomstick overhead with a grip that is as wide as possible. Bring the broomstick behind your back as far as you can without bending at your elbows. Return to the starting position and bring the stick forward so it rests against your quads. Repeat for the recommended reps.
Low Lunge With Push Back
Start with placing both your hands on the floor and in a low-lunge position with your left foot in front. Bring the left foot back to meet the right, send hips high, and press your chest back while coming into a bent-knee downward dog position.
Shift forward, stepping the right foot forward to the outside of the right hand, coming into a low lunge on the other side. Then step the right foot back and return to the downward dog position.
Seated Toe Touch
Seated toe touch is one of the most common stretching exercises. Sit on the floor with an upright torso. Lean forward to touch your toes without lifting your hams off the floor by bending at your knees.
Thoracic Bridge
Start in a kneeling push-up position. While keeping your left arm on the floor, rotate your body to the right side while keeping your heels planted on the floor and thrust up with your back and glutes to form a bridge while extending your right arm overhead and to your left side. Return to the starting position and repeat with your left arm.
Bicep Stretches
Stand beside a wall and place your right hand on the wall so your arm is perpendicular to the wall while your body is parallel to it. Rotate to your left while keeping your right arm stationary. Repeat with your left arm.
Header image courtesy of Envato Elements
How much time do you spend doing mobility exercises every day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Perfecting The Good Morning Exercise
Developing The Posterior Chain With The Good Morning Exercise
For developing the posterior chain, there are very few exercises that compare to the good morning. The fact that the exercise is universally used by top level athletes, strongmen, powerlifters, and olympic lifters, should indicate the effectiveness of this exercise.
The article will review the good morning exercise, the muscles involved, the associated benefits and explain what exactly makes it such a great developer for strength and size. It will also break down the technique required to safely and efficiently perform a good morning and provide information on how to best program it into training.
Muscles Activated
The posterior chain is very simply every muscle found at the rear of the body – from the calf at the bottom of the leg to the traps in the upper back. While all the muscles of the posterior chain contract in some capacity to drive or stabilize movement, there are a number of specific muscles that are responsible for performing a barbell good morning:
– Glutes
– Hamstrings
– Spinal Erectors
– Upper Back Muscles
– Scapular Stabilizers
Good Morning Technique
This section will break down the form for a conventional barbell good morning exercise. There are a number of useful good morning variations that can be performed, however, as stated, the technique explained here is for a conventional good morning.
The most important aspect of the good morning is ensuring that the hips move backwards effectively and that a neutral spine alignment is maintained throughout. This is an important aspect, not only to ensure that the correct musculature is activated, but also to protect the lower back from injury. Flexing or extending the spine under a great deal of load can cause significant injury – specifically disc herniation (also referred to as a slipped disc) (1).
Those who have performed the deadlift, squat or other athletic movements previously may grasp this technique relatively quickly. This is because the movement patterns are very similar to many other strength and athletic exercises.
1) Set a barbell on a rack, just beneath shoulder height. Place the bar on the upper back and grip the bar with both hands, keeping them close to the shoulders. Before unracking, drive the chest up and squeeze the core muscles to protect the back. Lift off and take a few steps back so not to make contact with any part of the rack.
2) Assume a hip-width stance, stand tall and keep soft at the knees. Before hinging the hips, once again ensure that the chest is lifted and the core is braced. From this position, focus on pushing the hips back so that the trunk of the body tips forward while keeping the knees out over the toes and feet flat on the floor. If possible, and without compromising a flat back, tip forward until the chest is approximately parallel with the floor.
3) On reaching this position, reverse the movement by driving the hips through until reaching an upright position. At the end of the movement, focus on squeezing the glutes together. Repeat these steps again for the prescribed number of repetitions.
Good Morning Benefits
It is clear the good morning is an effective posterior chain strength exercise, but what specific benefits are associated with developing these muscles?
Back Health
For many big compound exercises, such as squats, deadlifts and olympic lifts, a large emphasis is often placed on protecting the lower back from injury. This is typically done by squeezing core musculature thus increasing intra-abdominal pressure and stabilizing the spine (2). Failure to do this may lead to flexion of the lumbar spine which can cause injury.
Regularly performing good mornings will increase the isometric strength of the spinal erectors, muscles which are pivotal in spinal stabilization, thus further protecting the back from injury. Additionally, building strong glutes and hamstrings will not only reduce the risk of experiencing a soft tissue or back injury but may also facilitate a greater performance for a number of exercises.
Glute/Hamstring Development
There is good reason why the good morning appears in so many powerlifting and weightlifting training programs. Squats, deadlifts, cleans and snatches all place the lifter in a bent over position where the hamstrings and glutes are exposed to a great load and stress. If these muscles are weak and inefficient, the lift will also be. Research has indicated that regularly performing the good morning will develop hamstrings and glute strength to a large degree (3).
Facilitating Deadlifts & Squats
With every strength based exercise, resisting spinal flexion is crucial for distributing load effectively and reducing injury risk. In addition to this, regularly performing good mornings will improve strength and proprioceptive ability (the body’s understanding of movement). By improving both of these, there will be a consequent positive impact on performance of the squat, deadlift and a variety of other compound lifts.
More specifically, building upper back tension and spinal stability will be specifically useful for lifters during the squat who either struggle to anchor the bar tightly to the upper back or find themselves tipping forward in the squat. There are similarities between the deadlift and the good morning as the movements for both exercises are alike and recruit the same muscles. Therefore, the good morning is an excellent accessory exercise for the deadlift, both in terms of total weight lifted and overall technique.
Although the good morning can be highly beneficial for facilitating better technique for both the deadlift and squat, it should not be over relied on or seen as the only answer for rectifying technique issues. There are a number of factors that must be considered and assessed when looking to improve technique.
Programming Considerations
Good mornings can be used to improve a number of fitness components and are specifically useful for developing strength and causing hypertrophy (muscle growth).
For building muscle mass, the recommendation is to complete 3-4 sets of 8-12 reps. This volume is enough to apply metabolic stress, mechanical tension and cause muscle damage – the 3 mechanisms necessary for bringing about muscular hypertrophy (4).
For strength gains, look to keep the weight heavy and rep range relatively low. Typically no more than 5 reps to be completed per set. However, with heavy loads it is important to be aware that technique is more likely to break down and therefore heighten the risk of sustaining injury. As a result, heavy good mornings are not recommended for many – only those who are advanced lifters or athletes.
If new to the good morning exercise, ensure to start with a light barbell initially and practice regularly. As the movement becomes more automatic, it would then be acceptable to progress and gradually start adding weight to the bar.
Finally, for those who struggle with low back pain, exercise caution. Although the good morning can have a very positive impact on back pain, increasing the weight on the bar places a large deal of stress through the muscles around the hips and the back (5) and therefore, a slight deviation from good technique could exacerbate issues.
The recommendation therefore would be to perform other core strengthening exercises, such as bird dogs, dead bugs and glute bridges, for a period of time to enhance spinal stability before progressing to the good morning. This has been found to be an effective method for reducing injury to the spine and lower extremities (6).
Good Morning Variations
The barbell good morning can be performed from a seated position to maximize tension on the spinal erectors and hamstrings. This is a great variation, however, be sure to reduce the load on the barbell when performing the seated version. The technique involved is similar, however, a wider stance is often required in order to provide space for the trunk to drop in to.
Another brilliant variation of the good morning is the banded version of the exercise. Not only will it effectively fire up all the musculature of the posterior chain, it will also be of great benefit to those who are looking to grasp the movement patterns without the fear of placing a heavy barbell on the back.
For the banded good morning, find a long resistance band, place it under the feet and stand on it. With the other looped end of the band, hinge forward and hook it over the head so that it sits on the upper back. From that position, brace hard, keep the chest lifted and drive up until standing. Reverse the movement, returning to the hinged position and repeat for the desired number of reps.
Final Word
In summation, good mornings are a highly effective developer of posterior chain strength and size. While caution should be exercised for strength training beginners and those with low back issues, the wide range of benefits associated with this exercise means that it is a useful addition to the majority of strength training programs.
References:
1-VanGelder, Leonard H.; Hoogenboom, Barbara J.; Vaughn, Daniel W. (2013-8). “A PHASED REHABILITATION PROTOCOL FOR ATHLETES WITH LUMBAR INTERVERTEBRAL DISC HERNIATION”. International Journal of Sports Physical Therapy. 8 (4): 482–516. ISSN 2159-2896. PMC 3812831. PMID 24175134.
2-Hackett, Daniel A.; Chow, Chin-Moi (2013-8). “The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise”. Journal of Strength and Conditioning Research. 27 (8): 2338–2345. doi:10.1519/JSC.0b013e31827de07d. ISSN 1533-4287. PMID 23222073.
3-Schellenberg, Florian; Taylor, William R.; Lorenzetti, Silvio (July 17, 2017). “Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats”. BMC Sports Science, Medicine and Rehabilitation. 9. doi:10.1186/s13102-017-0077-x. ISSN 2052-1847. PMC 5513080. PMID 28725437.
4-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
5-Vigotsky, Andrew David; Harper, Erin Nicole; Ryan, David Russell; Contreras, Bret (2015). “Effects of load on good morning kinematics and EMG activity”. PeerJ. 3: e708. doi:10.7717/peerj.708. ISSN 2167-8359. PMC 4304869. PMID 25653899.
6-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
How Margarita Ventura Prepares For The 2021 NPC East Coast Cup
Professional bodybuilder and Generation Iron managed athlete, Margarita Ventura, shares her training routine, nutrition plan, and mental state leading up to NPC East Coast Cup.
Margarita Ventura is set to compete at the NPC East Coast Cup Championships in what is shaping up to be an exciting event. Juggling her advertising career and bodybuilding has not been easy, but her incredible work ethic and mindset, along with a great training plan and nutrition routine, has allowed her to compete at a very high level. In the days leading up to this championship event, Margarita walks us through her training, nutrition, and mental state as she gears up for a bodybuilding battle in East Haven, Connecticut come Saturday.
About Margarita Ventura
Like many of us, Margarita Ventura found herself caught in the struggle of balancing her work and personal life. Seeing the negative toll this was taking on her, she sought to make a change and now takes these lessons that helped her to inspire and help others to do the same. She made her amateur debut in 2015, placing first in the Masters Bikini Division and in the top two of the Open Bikini Division. Now with her pro card in hand, she sought to prove herself at the highest level of the sport. At the WBFF Worlds Bahamas competition, she finished in the top five, all while working a full-time job, proving anything is possible.
NPC East Coast Cup Preparation
When it comes to Margarita’s competition prep, she knows how easy it can be to get overwhelmed. For Margarita, it is easy to get overwhelmed with competition prep when you are thinking too far out. For her, it is best to approach each day one at a time and follow and trust the process. A great pro tip from a true professional.
Training Plan
When it comes to Margarita’s training plan, it usually revolves around cardio and weightlifting, staggered throughout the days and week to maximize her workouts. Leading up to this event, cardio is done 7 days a week, with a 35-minute morning cardio session and 35 minutes performed in the evening. She will also perform three glute exercises 7 days a week for around 15-30 minutes. For weightlifting, a 4-day split will see 60-90 minute workouts.
To sum Margarita’s workout routine up, she trains twice a day, morning and evening with cardio performed everyday and lifting dependent on her schedule. With juggling her business and finding time for self-care, she will either workout at her apartment gym or on Chelsea Piers, all depending on how she feels and what kind of time she can commit.
Nutrition & Supplementation
Her diet has to be strict and meal prepping has been a huge help for this. Typically, food will be delivered on Sunday and Thursday so she only has to buy other food in smaller windows, if need be. As someone who isn’t the biggest fan of microwaved food, working from home has allowed her to heat food on the stove in efforts to control everything she eats to really stick to her diet.
Supplements are vital for a routine and can fill in any gaps and eliminate deficiencies. Margarita takes her supplements religiously as directed to make sure nothing is sacrificed at any point.
Mental State
Bodybuilding always saved Margarita from the adversity, stress, and workaholic mind frame and has been a guide for how to decompress when dealing with an overachieving personality. Choosing to leave her WBFF Pro status to start fresh in NPC was a difficult decision, but one that has allowed her to learn from the best.
Having such an accomplished career thus far, she realized there is no good time to compete and that when life throws you obstacles or challenges, you need to roll with the punches and take them head on. For Margarita, when she would be preoccupied with other factors, it would add unnecessary stress and not allow her to feel fully comfortable or open to succeed.
Having left a job full of toxicity and an unhealthy work environment, she now works for a much healthier company which has alleviated much of her stress and has improved her bodybuilding ten-fold. What you do for work makes up so much of your day and impacts your health and fitness greatly, making this important to prioritize. Now in a spot she wants to be in, she has tailored her professional career in advertising to align nicely with her fitness and bodybuilding lifestyle.
How Margarita Stays Motivated
With her busy schedule and constant stress on both her mind and body, Margarita must find ways to stay motivated throughout her journey. For her, she lives almost a modern-day Mad Men-ad agency lifestyle while juggling bodybuilding all at once. She hopes to be an example of how you can prioritize and protect your health, fitness, and self-care without letting your career, business, and social events take full control. She hopes to break stereotypes, systemic racism, ageism, and sexism across both sides of the industry between fitness and business. And she hopes to be a role model for others, showing that you can in fact be an educated, career-oriented athlete. At the end of the day, you have one body and putting your longevity and health at risk just isn’t something you should stand for.
About NPC East Coast Cup
The NPC East Coast Cup Championships are set to take place this weekend, starting on October 16. A national qualifier event, athletes will compete in the following divisions: Bodybuilding, Classic Physique, Figure, Fitness, Bikini, Men’s Physique, Women’s Physique, and Wellness.
Where: East Haven High School, 35 Wheelbarrow Lane, East Haven, CT 06513
When: Saturday, October 16, 2021
Time: Pre-judging starts at 11:00 am and Finals start at 5:00 pm
Tickets: Pre-judging costs $30 each and Finals General Admission costs $40 each
Click here to purchase tickets!
You can check out all the information you need at the NPC Northeast website here!
Wrap Up
Margarita Ventura is set to compete at NPC East Coast Cup Championships with her eyes on that top prize. Her training, nutrition, and mental state are all pivotal in getting her to where she is and this is shaping up to be an exciting event for her. Making the jump from the WBFF to NPC wasn’t easy, but her work ethic and love of the sport has carried her a long way, and there’s slowing down now.
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 Margarita Ventura
Olivier Richters ‘The Dutch Giant’ Named The World’s Tallest Bodybuilder
Olivier Richters, nicknamed the Dutch Giant, has been recognized as the world’s tallest bodybuilder.
The sport of bodybuilding has been turning into one where it might be favoring taller competitors. There is no exact science backing this up but just a thought. Well, Olivier Richters takes this to another level and has done it in a larger-than-life way.
Richters, better known as the Dutch Giant, stands at 7-feet-1.9 inches tall. This was confirmed in Eemnes, Netherlands. Richters is an actor, fitness model, and bodybuilder. He has become known for his incredible height and impressive physique. This now includes the Guinness Book of World Records, who has recognized Richters as the world’s tallest bodybuilder.
The Dutch Giant took to Instagram back in September to celebrate his achievement. He is seen with his certificate and a representative from the book of world records.
“Guinness World Records: Tallest Bodybuilder in the World, non-competitive ??. Super proud to announce that I have taken the record in the book of 2022 with a verified height of 218.3cm / 7ft 1.9in. In the photo: Craig Glenday, Guinness editor in chief.”
Olivier Richters was contacted by Guinness as they began their search for the tallest bodybuilder in the world. Richters was one of the obvious places to begin. At first, he was hesitant about the opportunity and he explained why in his Instagram post.
“With the result of 218.3cm / 7ft 1.9in Guinness asked if I want to take the record. I said no, because the definition of a bodybuilder is not clear. You got competitive bodybuilders (on stage competing) but also people who perform the sport for a different reason, like me as a profession / non-competitive for the film industry, my online sports supermarket @musclemeatnl and supplement line @dutchgiantnutrition.”
Richters continued to explain that the book of world records was willing to create a second category. The Dutch Giant now holds the record as the tallest competitive bodybuilder and tallest noncompetitive/professional bodybuilder.
Olivier Richters gained attention back in 2017 when he was on the red carpet of the Cannes Film Festival. From that moment on, Richters career on the big screen has been growing rapidly. In 2020, he joined influencers in official online promoting of Assassin’s Creed Valhalla, the latest in the Assassin’s Creed set.
Recently, Richters can be seen on the big screen in the United States. This includes in Black Widow as Ursa. He was also in The King’s Man and has some other projects in the works as well.
Olivier Richter has the personality, size, and build to turn into a popular figure in many avenues. He is a talented figure with the potential to be seen quite often moving forward. It will be interesting to see where he comes up next. What we do know is that Richters will be featured in the 2022 Guinness Book of World Records.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Berry De Mey Clarifies His Critical Comments: “Bodybuilding In Total Is Becoming Insane”
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Berry De Mey debates Vlad Yudin in deep analysis of his previous critical comments of modern bodybuilding physiques.
Berry De Mey found himself in some hot water when he made a post on Instagram criticizing modern bodybuilding physiques. His comments came immediately after the Arnold Classic and Nick Walker’s massive win. In the aftermath, a controversial barrage of comments flooded De Mey’s post. Some defending and many criticizing his take on modern bodybuilding. In our latest GI Exclusive interview, Berry De Mey deeply explains and clarifies his comments criticizing bodybuilding physiques of today.
There’s nothing new about the old guard of bodybuilders criticizing the modern physiques of bodybuilding athletes currently competing. We’ve seen the likes of Dorian Yates, Ronnie Coleman, and more throw shade at the current state of bodybuilding. Now we can add former bodybuilder and now coach Berry De Mey into this category.
Berry De Mey took to Instagram swiftly after Nick Walker’s big Arnold Classic win. Though not directly pointed at Walker – De Mey had some critical words about the current state of the sport.
We had the opportunity to connect with Berry De Mey and discuss at length his comments about modern bodybuilding. More than can be explained in a simple Instagram post or in comments – the discussion and debate between Vlad Yudin and Berry De Mey goes into the deep details of De Mey’s criticism. De Mey has a particular criteria for what he thinks bodybuilding should look like – he doesn’t think the judges today are on that same page.
Berry De Mey admits that he is likely biased beyond his control. He believes if he was born into this era – he would see no problem with today’s physiques and push himself to the massive size we are seeing on the stage today. It’s the exact thing he did during his prime competing. The only difference is that the limit was far lower than it is today. That’s what worries him.
He understands that no single person or entity is to blame. But he thinks each passing generation of bodybuilders is pushing the limit of the human body further. With each new limit being crossed – the new normal becomes more dangerous and also less pleasing (to Berry De Mey’s eyes). His main criticism is that each passing decade focuses more on size and conditioning over lines and aesthetic. De Mey thinks aesthetic should be valued equally to size.
But Barry De Mey is at a loss on how to properly fix it – or even on how to fully express himself. He feels trapped in the same bias that all individuals in bodybuilding are. It’s impossible to escape the bias of your generation. When he tries to take a step back to the bigger macro picture – he becomes worried. If we are all unavoidably a victim of our own upbringing and bias – how can we fix the dangerous size that bodybuilders are pushing towards?
Ultimately, he traces the problems he sees with modern bodybuilding all the way back to the Golden Era. He finds the totality of bodybuilding to be too extreme.
“The reason that I’m saying this all is not about that I don’t like the aesthetic that much anymore. You know, it’s not about that result,” Berry De Mey states in our interview. He continues:
“I’m at the point willing to say not today, back in the day, same for me, that bodybuilding in total is becoming insane. Because what guys have to do today, what I would have done if I was an 18 year old kid today, so it’s not a finger to point, but bodybuilding in total has become insane.”
It’s interesting that Berry De Mey includes himself in this category. He admits that he would fall victim to the same trap if he was young and competing today. He goes on to say that he can’t blame one specific group, person, or entity. He doesn’t know who to blame. But he’s concerned – and he’s seeing more young bodybuilders dying or going to the hospital. He doesn’t know what it will take – but he hopes that something changes the sport of bodybuilding.
Do you agree with Berry De Mey? Watch his full comments in our latest GI Exclusive interview segment above and decide for yourself!
Bodybuilding Legends Agree, Hadi Choopan Had Best Conditioning at Olympia
Bodybuilding legends all praise Hadi Choopan’s conditioning.
Bodybuilding legends Lee Haney, Robby Robinson, and Milos Sarcev all agree that Hadi Choopan impressed them most at the 2021 Olympia. The legendary bodybuilders praised Choopan’s conditioning and Robinson even suggested that he was unimpressed by massive muscle alone.
Nostalgia can be a potent thing. It can dredge up terrible memories that many wish were forgotten. On the flip side it can recount a more sophisticated and fond time, a yesteryear that many wish could still exist. Bodybuilding legends of the Golden Era certainly identify with the latter statement. Many old school bodybuilders view the past as a time filled with aesthetic athletes who strived to embody the beauty of the human physique. These days however the focus has shifted to massive muscle and Golden Era bodybuilders seem less than impressed.
The 2021 Olympia has been a hotbed for discussion between the modern era of bodybuilders and the old school competitors of yesterday. While Mamdouh “Big Ramy” Elssbiay repeated as Mr. Olympia this year, Golden Era bodybuilders have been heaping much praise on another competitor.
The Legends Speak
Eight-time Mr. Olympia Lee Haney, Robby Robinson, and Milos Sarcev all agree; Hadi Choopan was one of the most impressive competitors on stage at the 2021 Olympia.
A recent post by the page Bis and Tris highlighted a conversation between the legendary bodybuilders. Each of them believed that Hadi Choopan had the best conditioning at the show. It wouldn’t be a stretch to say that each of them believed Choopan should have taken top honors at the event. The conversation highlights below say it all.
Lee Haney: “without a doubt Hadi was the best conditioned athlete in the Mr. Olympia line-up?“
Milos Sarcev: “by far?“
Robbie Robinson: “that’s for sure. There are no more Lee Haney and ROBBIE ROBINSON.”
“1. Hadi. 2. Brandon. 3. Ramy.”
Robbie Robinson: “agree.”
Robbie Robinson: “size with beautiful muscle development AWESOME honestly. Ramy is just big. 300 lbs, his arms, his back, shoulders, be mountains of muscle. Unimpressed. I would expect something otherworldly. Craters of raw twitching muscle all over his body. They giving him the title on size alone.”
Are The Legends Right?
From the sounds of things, Robby Robinson isn’t very impressed by massive muscle. That should come as no surprise as his recent statements have confirmed that.
While he didn’t win the Olympia, Hadi Choopan did win the People’s Champion award. That in itself shows that perhaps Choopan’s conditioning is what the masses prefer. Still, you can take nothing away from Big Ramy or Brandon Curry for that matter.
Do you think Hadi Choopan should have placed higher?
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.
Trainer Malik Scott Speaks On Deontay Wilder’s Loss To Tyson Fury
Deontay Wilder’s trainer was honest when speaking about the heavyweight fight.
Tyson Fury and Deontay Wilder will be remembered for three fights that were at the top of boxing. The trilogy fight took place on Oct. 9 with Fury winning via knockout in the 11th round.
Wilder landed the first knockdown with a left jab in the fourth round that sent Fury to the canvas. Fury responded by knocking Wilder down twice throughout the fight. In the 11th round, Fury remained aggressive and landed a right hand to Wilder’s temple sending him to the ground and this is when the referee stopped the fight.
This gave Tyson Fury his second victory over Wilder. The first fight between the two was a split draw followed by a seventh-round technical knockout by Fury in the second fight. Following the trilogy bout, Wilder’s trainer Malik Scott spoke about the fight.
“Hell of a fight last night,” Scott said. “Those two are very, in my opinion, violently made for each other. Great dance partners. Deontay Wilder was great last night but Fury was greater and I salute both of them. It was a great night of boxing, especially for the heavyweight division.”
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Scott was not shy about giving credit to Tyson Fury for the work he did throughout the bout. Deontay Wilder was caught a few times and this was how Scott was training him to attack Fury.
“The position that Deontay was in at the end of the night last night, that’s the position that I was training him to do to Tyson Fury,” Scott said. “I was training him to do the exact same thing. Tyson had him in a position and treated him accordingly. He got off, got the good shot off, the last knockout and it was a bit much. I was happy with the stoppage at that time. The fight was just going back and forth. The last knock down in my opinion, I haven’t watched the tape yet, but from the corner, it looked like the worst knockdown.”
After the second fight, there was plenty of controversy around the decision to stop the fight. Deontay Wilder wanted to go out on his own terms and this could have been one of the reasons there was a third bout.
Scott made it a point to discuss how he would have handled it from the corner. In fight No. 3, Scott was not going to get in the way.
“If I had felt or seen that he was in a position, I’d honor his demand request and continue to let it go on,” Scott said. “I’m going t allow the referee to do his job. I’m not going to go against my brother’s will. I’m not going to go against something that we have talked about before.”
“I definitely will say that Deontay Wilder would much rather go out last night than how it was taken from him in the second fight. Deep, deep down, he doesn’t mind, ‘if I have to go out, I’d rather go out like this.’ He didn’t get to show people what he is really, really made of. Not just power. He wanted to show people that he is made of power, grit, heart. He wanted people to see when the chips are down how he was going to go out and go out on his shield. You have to commend that.”
There is always a chance of a fourth fight between the two, especially after comments by both men were released post-fight. This would continue to build the history between a great rivalry in the sport of boxing.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford Reflects On Olympia Win And Details His Battle With Shaun Clarida
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Derek Lunsford gives us insight into his mindset winning the Men’s 212 Olympia 2021 and a play-by-play of his face-off with Shaun Clarida.
The Men’s 212 division was one of the most thrilling competitions of the Olympia 2021. This is due to the pure impressiveness of the top athletes in the division. A battle between Shaun Clarida, Derek Lunsford, and Kamal Elgargni could have fallen in any direction by the time finals hit. That lack of clear winner made the event electric. Ultimately, Lunsford earned his first ever Olympia victory in a stunning showcase. We connected via video chat with Lunsford to follow up on his victory. In our latest GI Exclusive interview, Derek Lunsford dives deep into his Olympia win and gives and inside look into his neck and neck battle with Shaun Clarida.
It’s always exciting when a new bodybuilder earns an Olympia trophy for the very first time. Derek Lunsford is a competitor that has long since been hyped as the next coming of Men’s 212 Olympia greatness. In 2021, he finally fulfilled that hype with a close call – but well deserved win. We linked up with Lunsford to congratulate him on his win as well as go into detail about his mindset from prejudging through to finals and his victory.
During our interview, it quickly became clear that Derek Lunsford is a very humbled and appreciative champion. In many ways, he’s still riding on the waves of excitement and shock from the win. He claims that he feels like he was “made for this.” But emphasized that this is not meant as a cocky statement. It’s simply what feels right – and he acknowledges that victory came through patience and confidence rather than cockiness and rushing towards the goal.
He also notes that he it is surreal to now be a champion interviewed by the very network that inspired him as a young bodybuilder. The original Generation Iron film was a major inspiration for Lunsford to become a bodybuilder. Now all of these years later, not only is he a champion, but he’s speaking with the very director of the film that helped him head down this path.
We asked Derek Lunsford to give us an inside play-by-play of his battle on the Olympia stage from prejudging to finals. What was his mindset like during such a close call match? Lunsford claims that he walked out of the prejudging feeling very confident. But the more he reflected back – the more he recognized just how close the battle would be during the finals. He “went back and forth” on whether or not Shaun Clarida had the edge over him. That razor thin tightrope walk remained throughout the entirety of the finals.
Derek Lunsford acknowledges that his physique is very different that Shaun Claridas. Both of their physiques were in top form – but their aesthetics were very different. The title win might have very well come down to personal preference of the judges. Do they prefer a denser physique like Clarida? Or would they go for a more streamlined look in Lunsford?
It’s this very fact that Derek Lunsford makes sure to speak clearly about in our interview. He is so impressed by Clarida’s physique – and was so honored to see Clarida smiling upon Lunsford winning the Olympia trophy. In Lunsford’s eyes – both of them are top brass bodybuilders. He is proud to now share the distinction of Olympia champion with the likes of Clarida – while also sharing the stage with him.
You can watch Derek Lunsford’s full comments on his Olympia 2021 win in our latest GI Exclusive interview segment above!
Performance Lab Omega-3 Review For Whole Body Health & Vitality
Look to optimize cell performance and boost your health and vitality with this great omega-3 supplement.
Product Overview
When it comes to boosting our overall health and vitality, omega-3 supplements are great to help us do just that. Fish oil used to be the most popular form of omega-3’s for the many benefits it has to your body, but recently, krill oil has taken the market by storm with studies showing it is potentially more bioavailable for optimal absorption. Regardless of what you take, Performance Lab Omega-3 is a supplement taking things to a whole new level. As a superior algae sourced alternative, your getting an ultraclean omega-3 supplement packed with tons of benefits.
To briefly touch on omega-3s, there are three types of these fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two of the most common types found in certain kinds of fish and other sea sources. Alpha-linolenic acid (ALA) is found in different plant sources but for our purposes, we won’t worry so much about that for now. Each has booming benefits that can really work to enhance all areas of your overall health and wellness as omega-3 supplements have really taken off and continue to do so.
Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.
Performance Lab is a leader in nutritional supplements and with formulas that include industry-leading ingredients, their products combine nutritional technology with high-quality and innovative supplements to meet all of their consumers’ needs. Their patented NutriGenesis process ensures clean, safe, and effective vitamins and minerals, and with clean labels that are non-GMO and 100% gluten-free, you can be sure that no hidden agendas lurk in your supplements. Their state-of-the-art facilities are current good manufacturing practices (CGMP) compliant and registered with the Food and Drug Administration (FDA).
Performance Lab Omega-3 Highlights
Performance Lab Omega-3 is a 100% plant-based, superior algae-sourced alternative to fish oil supplements created to deliver a clean, safe, and effective omega-3 supplement. The ultramodern design and easy to swallow NutriGels allow for optimal absorption so all of these nutrients hit you much faster. Soured from algae grown in their state-of-the-art facility, it is ultraclean and contains no mercury, heavy metals, or other toxic contaminants often found in other products. Eco-friendly with no fishy smell or after taste, this supplement is amazing for your overall health and vitality.
Supplement Ingredients
Algal Oil (2000mg)
With Omega-3, you get 2,000mg of omega-3s from non-GMO ocean algae that is pure and potent. This serves as a superior alternative to fish oil and with natural triglycerides, this supplement is easy to absorb with a naturally optimized ratio (2). Not tainted by any toxins or pollutants, you get a clean supplement that has no fishy smell or taste and is a great plant-based source of omega-3 needs. Since this algae is grown in their state-of-the-art facility in the United States, it is traceable from beginning to end so you know exactly where this ingredient comes from.
NutriGels Vegan Softgels
Performance Lab brings you the first vegan, carrageenan-free softgel capsules with this supplement to deliver a clean and easy to swallow NutriGel for optimal absorption. Being ultraclean with great disintegration properties, digestion is comfortable and easy so as to not upset your stomach or any other part of the digestive process. These NutriGels are made from only modified tapioca starch, glycerin, and purified water to bring you a simple yet incredible capsule to take.
Calories
20
Protein
0g
Carbs
1g
Fat
2g
Number Of Servings
30
Price & Effectiveness
Performance Lab Omega-3 is an omega-3 supplement you need to have for it provides a host of benefits with vegan-friendly capsules and an ultramodern design to tackle all of your health and wellness needs. With 30 servings per container, two NutriGels as a serving size will provide all of the nutrients out of this top-tier supplement.
Pros
Ultramodern design with vegan friendly and carrageen-free NutriGels for optimal absorption
Clean and effective with a host of benefits to your bodily functions
Made from algae that is grown in their state-of-the-art facility in the United States
From a reputable company in Performance Lab
Cons
Premium priced option
Only available directly from their website
Price: $49.00
Performance Lab’s NutriGenesis Process
NutriGenesis is a patented process from Performance Lab where they mirror nutrient genesis found in nature. So while their vitamins, minerals, and amino acids are lab grown, this ultramodern technology allows for all the benefits of the natural process all while working from their state-of-the-art facilities. Through properly seeding and cultivating these nutrients, live cells metabolize and naturally grow new vitamins, minerals, and amino acids which include proteins, complex carbs, probiotics, and antioxidants. You can be sure your body will absorb these easily and effectively since NutriGenesis works to match whole foods’ natural structures.
Benefits Of Taking Performance Lab Omega-3
When taking this supplement, what you’ll find is a safe, clean, and sustainable product designed to benefit you in a number of ways. Overall, Performance Lab designs and creates top tier supplements aimed at improving performance. Omega-3 can enhance cell membrane structure for better whole body function while also supporting heart health and cardiovascular performance. For those bodybuilders looking to see continued gains, it can support protein synthesis, muscle preservation, and muscle recovery. With a great ratio of DHA and EPA, it will balance your immune response and work to maintain eye, brain, and nervous system health (1).
Who Should Take Performance Lab Omega-3?
Performance Lab Omega-3 is a great supplement for those looking for a high-quality omega-3 supplement with a well-thought out and researched formula for superior benefits. In short, everyone can benefit from taking this great omega-3 supplement to promote their overall health.
Is Performance Lab Omega-3 A Safe Supplement?
Yes, this omega-3 is a safe supplement to take. It’s clean formula design and pure, potent ingredients are based on clinical research and is safe for long-term use.
Check out our list of the Best Omega-3 Supplements for other great omega-3 products!
Overall Value
Performance Lab Omega-3 is a great supplement to work to optimize cell performance and boost whole-body health and vitality. Made from ocean algae, this serves as a superior alternative to fish oil and will work to enhance brain and eye performance, assist in cardiovascular health, and support your muscles and joints. Performance Lab is a high-quality company producing the best supplements so athletes can reach their performance goals. What you are really getting is a top-tier omega-3 supplement that is clean and effective from an honest and reputable company. Check out Performance Lab Omega-3 today and see what this can do for your full body health and wellness.
Try Performance Lab Omega-3 Today
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*Images courtesy of Envato
References
National Center for Complementary and Integrative Health. “Omega-3 Supplements: In Depth”. (source)
Craddock, J. C.; Neale, E. P.; Probst, Y. C.; Peoples, G. E. (2017). “Algal supplementation of vegetarian eating patterns improves plasma and serum docosahexaenoic acid concentrations and omega-3 indices: a systematic literature review”. (source)
Big Ramy To Have Square Named After Him In Hometown Of Kafr El Sheikh
Big Ramy will be honored properly by his hometown in Egypt.
Mamdouh Elssbiay, better known as Big Ramy, has taken over the world of bodybuilding. He is coming off his second-straight Olympia victory and this has gained attention all over the world.
Bodybuilding is a growing sport around the globe and this includes Egypt, where Big Ramy is from. He has always been a competitor with great expectations and he has been reaching them lately. This began in 2020 when he defeated 2019 Olympia champion Brandon Curry to gain his first title. Last weekend in Orlando, it was the same outcome. Now, Big Ramy is getting the proper recognition from his hometown.
On Tuesday, CairoScene announced that Big Ramy’s hometown of Kafr El Sheikh will name a square after him to honor him. This is one of the highest honors that can be given.
“BIG RAMY TO HAVE SQUARE NAMED IN HIS HONOUR IN HOMETOWN OF KAFR EL SHEIKH.
After winning the coveted Mr Olympia title For the second year in a row, Mamdouh ‘Big Ramy’ Elssbiay is set to receive the highest of honours, with the Governor of his hometown, Kafr El Sheikh, announcing that the city’s largest square will be named after him.”
Big Ramy has been a long representative of Egypt and has not forgotten about where he comes from after his success. Because of this, his hometown has decided to honor him and they will do so for many reasons.
Not only will there be a square named after him but Big Ramy will have the biggest square in the city named after him. It goes without saying that Big Ramy has seen plenty of success on stage but he has also been a role model for many in Egypt.
“Big Ramy has been highlighted as an example for Egypt’s youth, his persistence and determination leading him to global fame in bodybuilding. Born in Kafr El Sheikh in 1984, he started his professional career in 2010, before going on to win a number of international bodybuilding competitions before reaching the zenith of his career, being crowned Mr. Olympia – first in 2020, then again this year.”
Big Ramy has now competed in eight Olympia competitions. It took him six to reach the pinnacle and now that he is there, he will be difficult to defeat. Prior to the 2020 Olympia, Big Ramy began working with Dennis James. The two built a physique that was up to championship level. They got together once again leading up to the 2021 competition and this was a roaring success.
Big Ramy has taken his performance to the next level and that is only going to continue. He is a mass monster that enters with great conditioning every time he steps on stage. The work that Big Ramy has been able to do has gained worldwide recognition and it is well-deserved.
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