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3 Ways To Save Your Knees On Leg Day
You can’t workout if you don’t have knees to stand on.
When it comes to training injuries there’s no doubt that the most common, not to mention most irritating, are knee injuries. There’s nothing worse than to fall prey to a knee injury, particularly since it will slow a great deal of your progress. If you looking to have some mammoth wheels, some well defined quads and massive calves then a knee injury will kiss all that goodbye. With a knee injury your progress with the squat, deadlift, and numerous other exercises will be halted.
But it doesn’t have to be that way. The thing about knee injuries is that the occurrence is so common that there has been plenty of research into injury prevention. If you’re looking to hit the gym hard on leg day without having to worry about injuries, then do yourself a favor and take some of these tips under consideration.
It’s All In The Warm Up
First thing’s first, if your warm up looks like crap then your knees are likely to end up feeling the same way. If you want to ensure that you’ll have healthy knees after a hard training session then you better be sure to warm up properly. The key is not to jump into the deep end and start lifting heavy right off the bat.
Take your time with the warm up and use lighter weight, being sure to work on form and technique before all else. This will get your muscles prepped for the hard training to come and the mental focus on form will have you perfecting the movement even as you move up in weight. Try some leg extensions at a lighter weight and get the blood pumping before deciding to hit the leg press.
No Lockout Needed
Locking your knees during exercise can ultimately spell trouble for your joints by the end of your training session. Keeping a slight bend in the knees will prevent all the weight from being transferred to the joints. The whole point of training is to build the muscle not to stress your joints beyond repair. Keeping that tension will help work the muscle itself as well as save your joints from punishment.
Choose Your Cardio Wisely
Yes, cardiovascular training should be apart of your routine as a bodybuilder, but many people go about cardio training the wrong way. They believe that you have to do long distance running on the road or treadmill to get in their cardio. A better way to perform your cardio training is to pick an exercise and equipment that will supplement your leg training.
The elliptical and the stationary bike are two pieces of equipment that provide less stress on the knees as well as offering the cardio benefits you need. Running is a high impact activity. When you’re going to squat you don’t want to be worried about shin splints and other running related issues. Your legs should be fresh and strong in order to complete the workout to the best of your ability. That means when you decide to do your cardio choosing low impact exercise machines like the elliptical and the bike are key to better performance.
What nagging injuries set you back during your training? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Best Knee Sleeves For Powerlifting & Compression (Updated 2021)
The best bodybuilding knee sleeves and best knee sleeves for lifting can greatly enhance compression and support for all those big lifts.
Our knees may be tough joints. They do support our large frames all day after all. But even the strongest things start to wear down and that loss of stamina could lead to imbalances and poor support ultimately leading to injury. Knee sleeves are incredibly useful tools when it comes to weightlifting, powerlifting, and Strongman, where so much load is compressed onto your poor knee joints.
We’ve put together a list of the Best Knee Sleeves for 2021 to help with your powerlifting, bodybuilding, and other lifting needs. The right knee sleeves can help you feel less vulnerable and stronger to tackle all of those big lifts.
Best Knee Sleeves For 2021
Best Overall Knee Sleeve
The best overall knee sleeve will work to offer great compression and support and allow for functional movements and more endurance based workouts, while still being useful for heavy lifts.
SBD 5mm Weightlifting Knee Sleeve
SBD brings this amazing weightlifting knee sleeve designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use. An anti-microbial inner lining is matched by an abrasion resistant exterior lining for optimal protection against wear and tear. Registered and developed with help from elite athletes, coaches and other health professionals, this sleeve is approved for all competitive use including USPL, IPF, IWF, and was approved for the USPA in 2021.
SBD 5mm Weightlifting Knee Sleeve is made of 5mm high grade neoprene and four-way stretch fabric with reinforced seam construction for the best in injury prevention.
Pros
Top quality knee sleeve designed from elite athletes and other professionals
Very durable and built to last, the high-grade neoprene is reinforced to tackle wear and tear
Approved for all competition is a huge plus
Cons
It is on the expensive side for knee sleeves
You can only buy directly from their website
Price: $90.00
Check out our individual review for SBD Knee Sleeves here!
Best Bodybuilding Knee Sleeve
The best bodybuilding knee sleeves will work to provide support for those movements essential to sculpting and toning without the fear of injury or unwanted knee pain.
Mava Sports 7mm Knee Sleeve
This knee sleeve from Mava offers a 7mm compression sleeve to work on full support to ensure injury prevention, promote muscle and joint health, and offer optimal stability. Anatomically shaped for performance, they provide the right amount of support and compression to offer maximum comfort and relieve stiffness and soreness after any big lift. These strong neoprene knee sleeves will allow you to achieve more from all of your sessions. USPA approved, Mava also prides themselves on great customer service.
Mava Sports 7mm Knee Sleeve works to provide full support and injury prevention for the best comfort to relieve stiffness and soreness.
Pros
Offers great support and maximum comfort so your lifts are more mobile and aren’t stunted by a bulky sleeve
Being USPA approved is a bonus for competitors
Cons
The sizing tends to be slightly off
Being thick may provide comfort but it also doesn’t wick moisture away as well as it could
Price: $33.99
Best Knee Sleeve For Squats
Squatting can cause real discomfort at times, especially with your knees responsible for holding and moving so much weight. The best knee sleeves for squats will help with pain and swelling so you never have to halt those PRs.
Rehband Rx 5mm Knee Sleeve
Rehband Rx knee sleeve allows you to feel more confident and secure with any activity with this classic 5mm design to provide knee support, comfort, flexibility, and compression. The 3-D contoured design is based on the contour of the leg so it is an anatomical fit instead of an angled tube. Providing reinforcement all around the knee, it allows for optimal range of motion for whatever your sport. As a dependable creator of knee sleeves since 1955, Rehband always keeps the customer in mind and these are the best knee sleeves for squats.
Rehband Rx 5mm Knee Sleeve is a 3-D contoured design for the best reinforcement and optimal range of motion.
Pros
The 3-D design allows for a more comfortable fit
The range of motion is great for all lifts
Made from a trusted and reputable company
Cons
Sizing tends to be off which can cause discomfort
Tend to be a slightly thicker than others so circulation may become a problem
Price: $23.95-$51.83
Best Knee Sleeve For Powerlifting
Powerlifters are always putting their bodies under immense amount of stress with massive weight and the same movements. The best knee sleeves for powerlifting will provide comfort, support, and durability for all of those massive lifts.
SBD 7mm Knee Sleeve
SBD offers another great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.
SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Pros
Top-tier product in terms of quality and longevity
Very effective design from elite athletes and other professionals
Fully approved for competitive use is a huge plus
Cons
This sleeve is on the expensive side
Only available through their website
Price: $82.50
Check out our individual review for SBD Knee Sleeves here!
Best Knee Sleeve For Warmth & Compression
The right knee sleeve for warmth and compression will be comfortable and make you feel as though you are getting everything you want and more out of a great knee sleeve to aid in all things exercise related for better support, blood flow, and protection.
Sling Shot 7mm Knee Sleeves By Mark Bell
Mark Bell brings Sling Shot 7mm knee sleeves to the table with years of experience as a professional powerlifter, coach, and fitness expert. This strong 7mm thick level 3 neoprene provides for compression with solid rebound to really maximize weightlifting loads. The patented design allows for comfort and convenience and is great for providing warmth to keep you lose and limber yet stable. The benefit of promoting body awareness is great as it works to assist neighboring parts of your body as well. Overall, the added stability will promote confidence with lifting more weight.
Sling Shot 7mm Knee Sleeves By Mark Bell is a strong and thick neoprene sleeve great for comfort and convenience.
Pros
They are lighter than others but offer the same support
Level 3 neoprene is high quality and ensures durability
They are top of the list for warmth
Cons
Expensive product and are of average quality overall when compared to others in the similar price range
Price: $83.00
Benefits Of Knee Sleeves
Knee sleeves have the potential to greatly influence your lifts and give you confidence in knowing you are protecting those vulnerable joints. Benefits of knee sleeves include:
Add nice compression: By adding compression, you work to reduce pain and decrease swelling.
Increase blood flow: This will boost circulation for better movements and less pain in those vulnerable joints by preventing lactic acid build up (1).
Ensure efficient recovery: More healthy blood and oxygen flow, with less lactic acid build up, leads to better recovery for faster bounce back (2).
Support muscles: Knee sleeves support the muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve athletic performance (3).
Prevents future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.
Choosing The Right Knee Sleeve
When looking at the right knee sleeve, you want to look at a number of factors including:
Your knee sleeve should fit just right and be snug. You don’t want it to be too tight so that it restricts movement and blood flow, but you also don’t want it to be too loose so it doesn’t give you the most in terms of intended use. The right fit will be snug and comfortable while also feeling supportive.
Looking for comfortable material is vital because you are moving and working out in this sleeve constantly. You don’t want to suffer through some uncomfortable and hard to use material. Finding the best option may require trial and error for comfort but the right one is out there.
Depending on the knee sleeve, the right amount of padding can ensure comfort and fit, and while some may be bulky, there are those more sleek looks that still provide great padding and support. This can affect your mobility and overall movement.
Knee sleeves typically come in 3mm, 5mm, and 7mm and knowing which one will work for you is important when looking to choose. A 3mm sleeve is great for those endurance athletes since it is lighter and helps with the necessary movements. For those all around fitness folks, a 5mm sleeve works great for it is thick but still allows for proper movements with physical activity. Finally, the 7mm sleeve offers additional support and is used by heavy lifters who rely on their knees to hold a lot of weight.
How We Choose
When looking at the best knee sleeves, we first made sure the overall quality of the sleeve was there. You deserve to have the best quality knee sleeve possible and the material and durability are what matter most, especially with the wear and tear brought on by exercise. We then look at the additional features like padding, overall fit and feel, and any other additional bonuses that come with the respective knee sleeve. We finally look at price. We know fitness equipment can get expensive but it is important to find the right knee sleeve at an affordable price.
FAQ Section
What is the best knee sleeve?
SBD 5mm Weightlifting Knee Sleeve. This amazing weightlifting knee sleeve is designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use.
Is a knee sleeve the same as a brace?
Knee sleeves are not knee braces as sleeves work to provide compression and support to the knee and surrounding muscles, tendons, and ligaments during exercise or everyday activities to protect this vulnerable joint.
How tight should my knee sleeve be?
You want your knee sleeve to be a firm fit while not totally limiting and restricting blood flow. Too tight can be uncomfortable and too loose just won’t do what it is supposed to.
Wrap Up
The best knee sleeves will work wonders on your knee pain by offering support and stabilization all while boosting confidence and promoting more weight in your lifts. Don’t let vulnerable joints or imbalanced muscles take away from what could be a quality lift. Check out these best knee sleeves for maximum comfort and support and keep yourself as safe as possible while still seeing big gains.
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.
References
Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)
Best Six-Pack Abs Home Workout
Ten Workouts To Develop Abdominal Strength and Definition
A very common goal that many individuals have is to develop six-pack abs. Unfortunately, many individuals fail to understand what it takes to attain this goal and often fall short.
The main reason people fail to succeed with this goal is that they misunderstand the abdominals, how to best train them, and the importance of nutrition.
Therefore, this article will provide information on the abdominal muscles and their functions. It will then move onto discuss the steps that need to be taken to facilitate six-pack development.
Finally, it will outline ten highly effective home-based ab workouts that you can use to help improve the strength and tone of the abdominals.
Understanding The Abdominals
Many people understand the abdominals to be just one muscle – the one that is responsible for the “six-pack”.
In actuality, the abdominals are a muscle group that contains four individual muscles – rectus abdominis, transverse abdominis, external oblique, and internal oblique (1).
These muscles are responsible for generating a variety of different movements and help to flex, extend, bend, and rotate the trunk.
Furthermore, the abdominals can be considered as part of the “core”. The core is a complex series of muscles found in the trunk that work together to stabilize and support the body.Performing regular abdominal exercises can help to increase the strength and function of these muscles thus enhancing movement and muscular tone.
How To Get A Six-Pack
When it comes to developing a set of six-pack abs, exercise may help but ultimately it is your nutrition that will make the difference.
It is the rectus abdominis muscle that gives the six-pack its striking appearance. However, having a high percentage of body fat means that this muscle will not be seen.
Therefore, body fat needs to be reduced to the point where the muscle becomes visible.
In order to reduce body fat, a calorie deficit must be established and maintained over a prolonged period of time (2).
A calorie deficit is simply where more calories are burned than consumed. This forces the body to break down body fat to fulfill energy requirements.By regulating your calorie intake, you can most effectively create this calorie deficit. However, increasing exercise levels and the number of calories you burn can also help form a deficit.
At this point, it should be emphasized that ab exercises alone will not develop a six-pack.
This is highlighted most powerfully in a recent study that had participants engage in a six-week abdominal exercise program.Participant’s body composition was measured before and after the training program. The results clearly indicated that the abdominal exercise made no difference to body composition (3).
However, this is not to say that abdominal exercises are not valuable. Performing regular ab work can increase the size and tone of the muscles.As a result, once fat has been reduced far enough, the abdominals will look much more defined.
The Ab Workouts
Many ab workouts follow a similar format and include many of the same exercises. This may not be conducive to progress as boredom can quickly become problematic.
Another issue is that many ab workouts tend to focus on superficial muscles only such as the rectus abdominis.
However, there is great value to be found in performing exercises that work the deeper ab muscles such as the transverse abdominis.
The following ten ab workouts not only comprehensively work the abdominal muscles but also contain plenty of variations to keep you motivated and on track.
With ten to choose from, you can select the workout that is most suitable for your goals, levels of fitness, and preferences.
1) Unilateral Ab Workout
Performing unilateral (or single-sided) exercises forces the many deep core muscles to engage to promote stability and maintain good posture throughout the movement.
Perform the following workout for three rounds:
Exercise
Volume
Dumbbell Renegade Rows
20 reps
Single-Arm Overhead Press with Twist
20 reps
Split Squats
8 reps (per side)
Dumbbell Suitcase Walking Lunges
30 reps (per side)
Single-Leg Squats with Dumbbell Lateral Raise
8 reps (per side)
Side Plank with Dumbbell Fly
15 reps (per side)
2) The “No Crunch” Workout
The conventional crunch is often seen as the ultimate ab exercise – however, there is a wide array of exercises that effectively strengthen the abs.
Complete three rounds of the below workout to get the core burning!
Exercise
Volume
Lying Bicycle Crunches with Dumbbell Overhead
20 reps
Push-ups
10 reps
Side Plank
1 minute
Supermans
20 reps
Side Plank with Dumbbell Fly
15 reps (per side)
Plank Complex:– Forearm Plank– Right Leg Lifted– Left Leg Lifted– Right Arm Lifted
– Left Arm Lifted– Right Arm and Left Leg Lifted
– Left Arm and Right Leg Lifted
– Forearm Plank
15 seconds per position
3) Cardio Core Workout
As mentioned earlier, in order to have visible abs, it’s important to trim away excess body fat. Cardio can be an excellent tool to facilitate this.
Complete three rounds of this workout ensuring that you take a minute rest between each round.
Exercise
Volume
Skater Lunges
20 reps
Mountain Climbers
20 reps
Burpees
20 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Side Plank
1 minute
Knee-Ins (Opposite Knee and Shoulder)
20 reps
4) The Plank Workout
When performed correctly, the conventional forearm plank is a highly effective core strengthening exercise. However, not only is it fairly mundane, often form can slip thus increasing injury risk.
The following workout utilizes a range of enjoyable plank variations that keep you moving and focused throughout. Complete the following routine for two rounds.
Exercise
Volume
Forearm Plank with “Thread the Needle”
15 reps (per side)
Push-ups to Straight Arm Side Plank
10 reps
Side Plank
1 minute
Forearm Plank with Toe Taps
20 reps (per side)
Forearm Plank with Side-to-Side Hip Dips
20 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Knee-Ins (Opposite Knee and Shoulder)
20 reps
Forearm Side Plank with “Thread the Needle”
15 reps (per side)
5) Standing Core Workout
Not all core workouts need to involve floor-based activities. The following workout utilizes standing core exercises only to target the abdominals.
Complete three rounds of the below routine ensuring to take an adequate rest between each circuit.
Exercise
Volume
Dumbbell Chops
20 reps (per side)
Plank with Knee-Ins
20 reps (per side)
Forward Lunges
8 reps
Single-Leg Squats with Dumbbell Lateral Raise
8 reps (per side)
Dumbbell Overhead Press
12 reps
Dumbbell Swings
20 reps
6) Bodyweight Only Workout
This workout is perfect for adding to home workouts or for those who do not have any fitness equipment.
Once again, look to complete three rounds.
Exercise
Volume
Butterfly Kicks
20 reps
Crunches
20 reps
Russian Twists
20 reps
Elbow-to-Knee Crunches
20 reps
Butterfly Sit-Ups
20 reps
Side-to-Side Knee Drops
20 reps
Crunches
20 reps
Butterfly Kicks
20 reps
7) Anti-Flexion Core Workout
As highlighted, the core must engage to ensure that the body remains in a stable and safe position. This workout will place the body in positions where the core must work to resist flexion.
Perform three rounds of the following circuit.
Exercise
Volume
Supermans
20 reps
Dumbbell Pullovers
20 reps
Forearm Plank with Toe Taps
20 reps (per side)
Side Plank with Leg Pendulums
20 reps
Prone Reverse Crunches
20 reps
Side Plank with Dumbbell Fly
15 reps (per side)
Forearm Plank
1 minute
Supermans
20 reps
8) V-Cut Abs Workout
The purpose of this workout is to work and define the transverse abdominis and obliques which are the muscles responsible for creating the v-shape.
Perform the below routine for three rounds.
Exercise
Volume
Lying Alternating Leg Lifts
12 reps
Supine Reverse Crunches with Dumbbell Overhead
20 reps
Bicycle Crunches
20 reps
Inchworms
10 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Knee-Ins (Opposite Knee and Shoulder)
20 reps
9) Five-Minute Ab Blast
For those who are short on time yet still aspire to improve their core strength, the following five-minute circuit is the perfect solution.
Three rounds of this workout will last approximately five minutes. However, rounds can be added to increase the length of the workout if preferred.
Exercise
Volume
Dumbbell Pullovers
20 reps
Bicycles with Full Leg Extension
20 reps
Forearm Plank with Side-to-Side Hip Dips
20 reps
10) Rotational Ab Workout
The abdominals, specifically the obliques, are responsible for generating rotational power. This final workout utilizes rotational movements to work the core and develop this ability.
Having completed a thorough warm-up, complete two rounds of the following routine.
Exercise
Volume
Forward Lunges with Dumbbell Twist
8 reps (per side)
Dumbbell Overhead Press with Twist
12 reps
Dumbbell Renegade Rows
20 reps
Push-ups to Straight Arm Side Plank
10 reps
Forearm Plank with “Thread the Needle”
15 reps (per side)
Dumbbell Chops
20 reps (per side)
Side-to-Side Dumbbell Chops
10 reps (per side)
Final Word
If you aspire to get a six-pack, it is imperative that body fat is significantly reduced and ab exercises are performed regularly.
The ten workouts outlined in this article will effectively improve muscle tone and the appearance of the abdominals.
References:
1 – Flynn, William; Vickerton, Paula (2020), “Anatomy, Abdomen and Pelvis, Abdominal Wall”, StatPearls, Treasure Island (FL): StatPearls Publishing, PMID 31869113
2 – Strasser, B.; Spreitzer, A.; Haber, P. (2007). “Fat loss depends on energy deficit only, independently of the method for weight loss”. Annals of Nutrition & Metabolism. 51 (5): 428–432. doi:10.1159/000111162. ISSN 1421-9697. PMID 18025815.
3 – Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
Mike Thurston Profile & Stats
The biography, life, and accomplishments of Mike Thurston
Mike Thurston is a personal trainer, entrepreneur, and social media personality with an amazing physique. With hard work, he created a personal fitness company that he uses to get people fit and proud of their own bodies.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Mike Thurston
Weight
Height
Date Of Birth
205-215 lbs.
6’0″
08/09/1990
Profession
Era
Nationality
Personal Trainer, Entrepreneur, Social Media Personality
2010
British
Biography
Mike was born in England and was always into fitness, playing a number of sports like rugby and cricket, among others, before finding that rugby was his sole passion. He fell in love with lifting weights and began to train, working on his physique and building up that much desired strength.
After Mike enrolled in college, he decided to pursue a degree in Economics while also realizing his true fitness passion to be a bodybuilder. Despite spending time in Spain and not caring about his diet or routine, he was able to keep a great physique even with the doubt that he could make it in the health and fitness world.
But Mike was not done. He returned to England, determined to make things work, and began managing a retail store. Unhappy with this position, he took yet another leap and decided to pursue personal training, taking the necessary courses and becoming a certified trainer. With this new knowledge and a will to help others, he and some friends created a health and fitness company determined to pursue their own dreams while making others’ goals reality.
Training
For Mike’s training, he works each muscle group a couple of times per week, or as he sees fit. Working with great exercises to really target each muscle group, there are a couple compound movements and some isolation ones to give you good variety.
Biceps & Triceps
Preacher Curl: 3 sets, 10 reps
DB Triceps Extension: 3 sets, 12 reps
DB Hammer Curls: 3 sets, 12 reps
Close Grip Barbell Press: 3 sets, 10 reps
Rope Triceps Extension: 3 sets, 10 reps
Chin-Ups: 3 sets, 15 reps
Overhead DB Extension: 3 sets, 10 reps
EZ Bar Curls: 3 sets, 12 reps
Back & Shoulders
Seated One Arm Row: 3 sets, 10 reps
DB Pullover: 3 sets, 12 reps
Lat Pulldown: 3 sets, 10 reps
Seated Cable Row: 3 sets, 12 reps
DB Lateral Raise: 3 sets, 10 reps
DB Row: 3 sets, 10 reps
Abs
Hanging Knee Raise: 3 sets, 15 reps
Rope Crunch: 3 sets, 15 reps
Reverse Crunch: 3 sets, 20 reps
Windshield Wipers: 3 sets, 20 reps
Russian Twists: 3 sets, 25 reps
Nutrition
Mike plans his nutrition around lean proteins, complex, carbs, and plenty of greens, the staple of many bodybuilders. Some key foods in his diet are chicken, salmon, sweet potato, vegetables, and rice, but of course he will mix things up when he sees fit. Eating around 5-6 meals a day, Mike is able to keep his body fueled and allow for his gains to fully take place.
Supplementation
While Mike uses his own supplements of choice, it is vital to have your own routine in order to see those desired gains we all want most. Three important staples are a protein powder, to enhance growth and recovery, a pre-workout, to boost energy and provide for muscle pumps, and a BCAA, to help burst through fatigue and aid in intra-workout growth. But others like a fat burner, testosterone booster, and multivitamin are essential for aiding in all things health, performance, and physique and you deserve the best when it comes to your goals.
Is Nathan De Asha Out Of 2021 Olympia?
Nathan De Asha might not be on stage during the biggest competition of the year.
Nathan De Asha is just two days removed from a victory at the Arnold Classic UK. Following the event, rumors have surfaced that De Asha will not be able to compete at the upcoming Olympia in Orlando.
De Asha qualified for the biggest event of the year after winning the Europa Pro back in August. This was his first event since 2019 and there were expectations as he was returning to the Olympia stage.
This is because Nathan De Asha has not yet been granted a U.S. Visa to get into the country. He would not be able to make it to Florida for the event if this happens. This has been an issue recently but other competitors, such as James Hollingshead and Hadi Choopan, have been able to make it over in time to prepare for the competition.
This stems from legal trouble De Asha got involved in during COVID-19. During the shutdown, gyms were unable to remain open. De Asha kept his open and this caused run-ins with law enforcement. He was fined and would receive more if he kept his doors open. He did keep his doors open and was allegedly holding gym members throughout the shutdown. De Asha was also ordered to pay back money for sales of illegal steroids.
Nathan De Asha has yet to officially announce this himself but it is all lining up for him to miss the upcoming Olympia. He was able to win the Arnold Classic UK last weekend in his home country and this was a priority. De Asha did not receive information about flights or his status coming to America prior to competing in England.
This win at the Arnold Classic UK qualified De Asha to compete in the 2022 Olympia. Because of this, he might not prioritize this year’s show and he could take the extra time to sort out his legal situation.
Nathan De Asha last appeared at the Olympia in 2018, where he finished eighth. It is unknown when we will see him on stage again but it will likely be once these other matters are figured out.
Generation Iron will remain updated as more information comes out on De Asha’s status this weekend in Orlando. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Bodybuilding Legend Bob Bonham Has Passed Away
The bodybuilding community has lost a staple in Bob Bonham.
Sad news rocks the bodybuilding community as Bob Bonham has passed away. A true staple in bodybuilding, Bonham was an important figure in the 90s and 2000s era. He was responsible for the creation of what many considered the first East Coast Mecca, Strong and Shapely Gym. Bonham also promoted the Mr. America competition for a number of years in the past.
Many different outlets have reported on the passing of Bob Bonham. This includes a post to social media by another legend of the game.
Kevin Levrone posted to his social media sharing a quick story about his interaction with Bob Bonham. Levrone’s own experience highlights just how thoughtful and selfless Bonham was in life. The quote of Levrone below painted the picture of a man who was selfless and caring towards those in his community.
This Man Drove Me To The Nationals In 1991 From New Jersey To Pittsburgh. I’ll Never Forget The 9hr Car Ride That Change My Life. Forever Grateful-RIP BROTHER ??
The news of his passing was also posted on the Strong and Shapely Gym’s official Instagram page. As of now Bonham’s cause of death as not been disclosed to the public.
It’s clear that Bob Bonham had a positive influence on all those he encountered. Many individuals in the community are sharing the positive experiences they had meeting the influential bodybuilder and business owner.
This video below demonstrates just how much of a positive influence Bob Bonham was in the bodybuilding community.
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Bonham will be greatly missed. The Generation Iron team extends condolences to the family and friends of Bob Bonham.
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.
Nick Walker Shares Training Video Ahead Of Olympia
Nick Walker showed off a chest and bicep workout 10 days out of the 2021 Olympia.
Nick Walker has been extremely impressive this year on stage. He has been one of the top competitors in the world and has a chance to complete it with a victory at the 2021 Olympia. Walker won the New York Pro this year and earned qualification to the biggest event of the year.
The Olympia will take place this weekend in Orlando. Prior to the event, Walker got a warmup at the Arnold Classic, where he defeated the likes to Iain Valliere and Steve Kuclo. This was his second victory of the year and will have a chance to complete the trifecta at the Olympia. Ahead of the event, Walker released a training video on his YouTube page.
“After an incredible Arnold Classic debut where Nick finished 1st overall, he is back in the gym and getting ready for the Olympia where he will make his Olympia debut. Watch as Nick takes you through his chest and bicep routine, while explaining why he does certain exercises. Thanks for watching and enjoy!!”
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Nick Walker released this video on Sept. 30 of a chest and bicep workout. On Sunday, a shoulder workout was shared giving 70.3 thousand subscribers a chance to see how one of the top bodybuilders in the sport gets ready for competition.
Walker will have plenty of competition heading into this year’s Olympia. There have been four different winners in each of the last four years. Big Ramy will enter with a chance to repeat and will be viewed as one of the favorites. There will be plenty of other big names featured at the event. William Bonac was forced to miss the Arnold Classic but has his sights set on Orlando.
Hadi Choopan has arrived in the United States to compete while Roelly Winklaar and Nathan De Asha, who recently won the Arnold Classic UK, will also be on stage.
There will be plenty of competition for Walker but he has been training appropriately to be at his best during the Olympia. There is only a few more days until the biggest competition will crown a champion.
Generation Iron will have full coverage of the 2021 Olympia over the course of the weekend.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Lukas Osladil: The Best Posers That Today’s Bodybuilders Should Learn From
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Lukas Osladil explains his unique posing style and lists off the best posers in the history of bodybuilding.
Lukas Osladil is a rising star in the bodybuilding world. Beyond his massive physique, Osladil showcases a very entertaining and unique posing routine whenever he competes. He performs splits and flips in a way that is shocking for a man of his size. It recalls the likes of Roelly Winklaar on occasion. Arnold Schwarzenegger has recently renewed his criticism of modern posing routines during the Arnold Classic 2021 broadcast. In our latest GI Exclusive interview, Lukas Osladil lists of the best bodybuilding posers of all time that today’s athletes should watch and learn from.
Over the past decade, there has been a renewed conversation about the art of posing. While some fans may miss the beauty of posing in the Golden Era and even the 90s – things really came to a head when Arnold Schwarzenegger himself started to criticize modern posing. It went so far as to bring back a scored posing round in the Arnold Classic.
Despite this, there seems to be no big change in the overall culture of posing routines for modern bodybuilders. There will always be a select few who bring more originality into the routine – but most simply hit the mandatories and hype up the audience with some gestures.
One exception to this is Lukas Osladil. A pro bodybuilder with an impressive physique to match his impressive posing routines. He often fits in gymnastic-esque techniques into his routine much to the delight of fans. During our conversation with Osladil, we asked him to detail how he landed on his specific posing style.
We also asked Lukas Osladil who most inspired him in the posing world of bodybuilding. Specifically, we asked him to list his picks for the five best posers in bodybuilding history. At a glance, his choices were Shawn Ray, Kai Greene, Melvin Anthony, Vince Taylor, and Fred Smalls. While this interview took place just before the Arnold Classic – the conversation seems well timed. Arnold Schwarzenegger was very vocal during the broadcast about his dissatisfaction in modern posing. He felt they lack passion and most athletes could not hold a pose long enough.
So perhaps Lukas Osladil’s list of best posers can act as a research guide for today’s rising athletes. Osladil explains that he will spend on average two months preparing his routine. If more modern bodybuilders take this approach, watch some posing legends, and develop their own unique style – we just might have a second coming of beautiful posing in bodybuilding.
The bigger question is whether or not it 100% needs to change. Perhaps Arnold Schwarzenegger is right about mandatories and athletes not holding poses long enough. But does the originality of posing absolutely need to come back? That’s up to personal preference. It can be something to further entertain fans – but it’s also not necessary to properly display the quality of a bodybuilding physique. So long as the mandatories are hit properly. Lukas Osladil’s posing may entertain – but does it improve his chance of winning a show?
As with all things – this might be a case of the bodybuilding culture changing – and older generations being unhappy with the new world as it leaves them behind. Also like all things – it’s likely that the art of posing will circle back eventually. All trends run in cycles. The question is how long will this one last?
You can watch Lukas Osladil’s full comments on posing in bodybuilding by watching our latest GI Exclusive interview segment above!
2021 Arnold Strongman Classic UK Results: Evan Singleton Wins Inaugural Event
Evan Singleton narrowly defeated Oleskii Novikov to take home the title.
The Arnold Sports Festival UK took place over the weekend in Birmingham, England. The weekend began with Nathan De Asha taking home the prize in Men’s Open during the bodybuilding contest and it ended with Evan Singleton winning the inaugural 2021 Arnold Strongman Classic UK.
A group of the best competitors in the world put on a show in England that will keep this event as a must-watch over the years. Singleton narrowly defeated former World’s Strongest Man Oleksii Novikov, who finished second. Trey Mitchell took him the bronze in the competition.
There were a total of five events that took place for competitors to take part in. Below, you can find a full breakdown of the final standings and event-by-event coverage.
2021 Arnold Strongman Classic UK Results
First Place – Evan Singleton — 42 points
Second Place – Oleksii Novikov — 42 points
Third Place – Trey Mitchell — 36.5 points*
Fourth Place – J.F. Caron — 36.5 points
Fifth Place – Mark Felix — 28 points
Sixth Place – Andy Black — 25 points
Seventh Place – Nedzmin Ambeskovic — 19 points
Eighth Place – Pa O’Dwyer — 14 points
Ninth Place – Luke Stoltman — Four points
Tenth Place – Tom Stoltman — Three points
Singleton was named the winner after coming out on top in the tie-breaker. Luke Stoltman withdrew after the first event and his brother, Tom, was out just one event later.
Hercules Hold
Mark Felix — 81.62 seconds
Evan Singleton — 78.11 seocnds
JF Caron — 74.27 seconds
The Hercules hold was the first event of the competition. Mark Felix is known as the best in this event and he was able to take home the win here. Felix currently holds the world record in the Hercules hold of one minute and 32 seconds.
Frame Carry
Oleksii Novikov — 7.35 seconds
Evan Singleton — 8.50 seconds
Mark Felix — 9.75 seconds
The frame carry tested which competitor could carry 400kg (881lb) a distance of 20 meters in the fastest time. Novikov used his impressive grip and brute strength to win this event by over one second.
Axle Bar Deadlift for Reps
Oleksii Novikov — Eight reps
Trey Mitchell — Seven reps
Evan Singleton — Five reps
JF Caron — Five reps
Nedzmin Ambeskovic — Five reps
Up next, the athletes were given 60 seconds to deadlift 360kg (793.4lb) for as many reps as possible in the time given. Novikov won his second-straight event besting Mitchell by a single rep. This is where it looked like Novikov might win the 2021 Arnold Strongman Classic UK.
Dumbbell Press
Oleksii Novikov — Eight reps
Evan Singleton — Seven reps
Trey Mitchell — Six reps
JF Caron — Six reps
Novikov won another event in the dumbbell press and this is one where he holds the world record. Novikov pressed the 100kg (220.5lb) weight eight times to take home the victory. Singleton finished just one behind and remained alive in the competition.
Atlas Stones
Andy Black — Five stones in 18.28 seconds
Trey Mitchell — Five stones in 18.41 seconds
Evan Singleton — Five stones in 19.44 seconds
Neither Singleton or Novikov finished first in the event but they still led in points. Andy Black completed all five stones in 18.28 seconds. Singleton finished third at 19.44 seconds but this was still one second faster than Novikov. Because of the tiebreaker being the final event, Singleton was named the winner after his head-to-head victory over Novikov.
Congratulations to Singleton for winning the 2021 Arnold Strongman Classic UK. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
10 Gym Hacks To Boost Your Muscle’s Growth Hormone Response
To build muscle, you need to be producing a lot of testosterone and human growth hormone.
These are the key muscle-building hormones that your body needs to stimulate the protein synthesis that drives muscle growth. The things you do in the gym can have a big impact on the levels of those hormones. Here are 10 gym hacks to promote a greater hormone response.
Compound Movements
When you perform the big lifts like the squat, overhead press, deadlift, and clean and jerk, you encourage your body to produce greater levels of testosterone in comparison to doing isolated movements like bicep curls or side lateral raises.
Rest Between Sets
The more time you give yourself between sets, the greater your body’s testosterone levels will be. Research has shown that a two-minute rest period on the squat promotes a significantly greater testosterone response than a 1 minute rest period. Give yourself between 90-120 seconds of rest on your compound exercises.
Interestingly, when it comes to growth hormone response, shorter rest periods with moderate weights appear to work best. A rest between sets of 60 seconds with a weight that is between 75-85 percent of one-rep max is best for GH release. So be sure to include both super heavy and moderate sets in your program with rest periods that are not as long with the lighter resistance sets.
Go Heavy
When you push with max weight, your testosterone response will be much greater than when you go lighter. Work within 85-95 percent of your one-rep max for sets of between 3-6 reps for the greatest hormonal benefit.
Negative Training
The more of your rep that you spend doing the eccentric part of the movement, the greater the hormonal response will be. This is especially the case regarding growth hormones. Research shows that you can get as much as 50 percent greater GH response when you do eccentric-focused training. Be sure to focus on the negative part of every rep you perform, taking 2 seconds to lower the weight.
Intensity Enhancers: Bands & Weights
Have you used weights and bands to make your set harder? If not, you are missing out on a great intensity enhancer and a way to further boost your hormone response. You are not as strong in the positive part of an exercise as you shorten the working muscle. Chains and bands allow you to lift more during the concentric part of the rep so that you are working much harder in the negative part of the rep.
The intensity enhancing effect and the focus on making the eccentric part of the rep harder make bands and weights an effective adjunct in your quest to boost your anabolic hormone response.
Isometric Contraction
While isometric golds do not actually make you stronger or build muscle, they do promote the release of Insulin-like growth factor 1 (IGF-1), another key anabolic hormone. Include isometric pauses in your training program by holding the transition phase of the exercise for 4 seconds. For example, you can hold the bottom of the bench press for 4 seconds before pushing back up. An additional benefit of this method is that it will eliminate momentum.
Ride the Wave
Wave training is a familiar concept to weightlifters and powerlifters but not so much in the bodybuilding community. It involves progressively moving up to heavier weights in a wave-like pattern. You follow a pyramid set and rep scheme where you lower the reps and increase the weight for a series of waves, going up to a heavier peak weight on each wave of the pyramid.
Wave loading training has been shown to have a significant effect on your anabolic hormonal response. It will boost your levels of both testosterone and human growth hormone. It also boosts the androgen receptors which drive new muscle growth.
Forced Reps
Forced reps is an intensity enhancing technique that allows you to get out those extra few reps that can make all the difference. It involves having a training partner to help you with the last 2-3 reps of a set after you have reached positive muscular failure (the point where you cannot do another rep with proper form).
Forced rep training boosts your body’s levels of GH and IGF-1. Forced reps will also allow you to take out every last bit of training capability from the working muscle. When you train to the max level like this you will be completely exhausting the muscle fibers which, in turn, drives protein synthesis post-workout.
Drop Sets
Drop sets are an excellent intensity enhancer that has been shown to have a real impact on your body’s production of testosterone and growth hormone. This is another way to extend your set beyond the point of positive muscular failure. Here’s an example using the dumbbell shoulder press.
Stand in front of the dumbbell rack and grab a pair of dumbbells that will allow you to get 6-8 reps. Immediately replace those weights on the rack and immediately grab the next pair of dumbbells down in weight. Press these out for another 6 reps and then drop down to the next weight. Continue doing this for 4 total weight drops. At the end of it, your delts will be on fire – and your hormone response through the roof!
Rep Out Set
Ending your workout with finisher exercises that takes your working muscle to the point of total failure is a great way to promote anabolic hormone release. You can do this with a set of push-ups to failure (the point where your face literally collapses on the floor) when training your chest, or by doing a final set for 50 reps with 50 percent of your one-rep max on the bench press.
Finishing your workout with a rep-out set will significantly boost your GH and IGF-1 levels.
Conclusion
Incorporate these 10 gym hacks into your workout routine, back it up with plenty of sleep and rest, and get your fill of protein and you will create the anabolic response you need to build the muscle your hard work deserves.
Looking for a pre or post workout boost? Check out Enhanced Labs, the home of Big Ramy, Mr. Olympia 2020 Champion Big Ramy, 11x Olympia Competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and bio hackers.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato