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Nicole Borda Profile & Stats
The biography, life, and accomplishments of Nicole Borda
Nicole Borda is a Colombian fitness model and social media influencer who shares her lifestyle and amazing physique with her massive following. As someone who knows the value of training, nutrition, and supplementation, Nicole emphasizes the importance of her routine to fuel her career and everyday life.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Nicole Borda
Weight
Height
Date Of Birth
125-135 lbs.
5’5’’
09/27/1996
Profession
Era
Nationality
Bikini and Fitness Model
2010
Colombia
Biography
Nicole Borda is a fitness model and social media influencer from Bogota, Colombia who now lives in Florida. In the mid-2010’s, Nicole began using Instagram and slowly grew her following. As this fan base grew more and more, so to did Nicole’s desire to sculpt her physique and give people what they wanted to see.
She began going to photo shoots and modeling events and thanks to a great training and nutrition routine, Nicole has an amazing physique that everyone envies. Now with a massive social media following and rising career as a Bikini and Fitness Model, Nicole is well on her way to doing great things while also inspiring others to reach their own goals each and every day.
Training
Nicole’s training routine always starts with a warm-up to avoid injury and really get her body primed for whatever workout comes her way. Nicole values variety in her workouts and experiments with different exercises, weights, reps, and movements to always keep things interesting. By never sticking to one solid routine, this also gives her muscles a chance to grow by causing muscle confusion with no stale exercises. All in all, Nicole values training for it allows her to sculpt a great physique.
Nutrition
For nutrition, Nicole tends to enjoy meal prepping, for she can prepare mass amounts of food in advance and store for later, which ultimately saves time and headache. While this is helpful, she doesn’t hesitate to enjoy a healthy meal at a restaurant with friends and family. Some key foods in Nicole’s diet are plenty of meat, frozen vegetables, sweet potatoes and healthy sources of fat.
Supplementation
When it comes to supplementation, Nicole knows exactly what she needs to thrive inside and out of the gym and while she uses her own respective brands, having a good routine yourself can greatly influence your workouts and recovery. An intra-workout BCAA will work to keep that energy high to not allow fatigue to settle in. For those looking for fat loss, CLA supplements can work to lean you down, as well as fat burners. Protein powders, pre-workouts, and creatine can all build muscle and work to increase strength, and a quality multivitamin or omega-3 supplement can pump you with essential nutrients to keep you healthy overall.
Arnold Classic 2021 Preview: Men’s Open Lineup Breakdown And Predictions
Who are the names to watch for in the Arnold Classic 2021?
The Arnold Classic 2021 is just days away. It will take place on Saturday in Columbus, OH after being pushed back due to COVID-19. There are four total divisions that will be on display during the event — Men’s Open, Classic Physique, Fitness, and Bikini.
To begin, we will break down the Men’s Open division. This is a deep group this year but there have been some changes to the lineup. Cedric McMillan was forced to withdraw with an injury while Lionel Beyeke will not be able to travel to the event because of restrictions.
Most recently, Roelly Winklaar was left off the competitors list. It is rumored that he will not be participating because of an undisclosed medical issue. Even with the lack of these big names, there are plenty others that will make the event exciting and a bit unpredictable.
Below, we will be breaking down the Men’s Open division. Here is the full lineup and some analysis about the competitors at the Arnold Classic 2021.
Arnold Classic 2021 Men’s Open
William Bonac
Maxx Charles
Seung Chul Lee
Mohamed El Emam
Steve Kuclo
Hassan Mostafa
Sergio Oliva Jr.
Justin Rodriguez
Iain Valliere
Nick Walker
Akim Williams
William Bonac
On paper, William Bonac is in the best position heading into the Arnold Classic. He is the reigning champion from 2020 and has another title in 2018. Sandwiched inn-between is a second-place finish in 2019. Bonac also finished second in the Olympia in 2019. To summarize, he has seen plenty of success at the biggest shows. Bonac knows the Arnold Classic well and the judges have shown that they like him on stage. Will he be victorious again? It would not be surprising to see another top-two finish from Bonac on Saturday.
Maxx Charles
Maxx Charles has put together an impressive career. He is still performing at a high level and this includes a fourth-place finish at the Tampa Pro this year. This will be Charles’ fifth appearance at the Arnold Classic. In 2017, he placed third and marked his best finish at the event. Charles can improve upon what was an eighth place finish in 2020.
Seung Chul Lee
Seung Chul Lee is looking to make a name for himself on the biggest stage. This will be his debut in the Arnold Classic after placing 12th in the 2020 Olympia. The big events have not been kind to newcomers when looking at the history. Lee could change the course with a strong performance in Columbus on Saturday.
Mohamed El Emam
Mohamed El Emam has built plenty of noise and hype around himself this year. He placed top five in three major competitions this year in America. The Russian bodybuilder has built the necessary experience to compete in a competition like the Arnold Classic. El Emam has been hard at work training for the Arnold Classic, both in the gym and in his diet plan. During the 2021 season, El Emam has competed against other top competitors in the country and he saw what he needed to do to stack up.
Steve Kuclo
Steve Kuclo finished fourth in last year’s Arnold Classic and it might be difficult to improve with the lineup this year. At the Texas Pro, Kuclo finished second and could be better conditioned heading into Saturday. If this is the case, Kuclo has a chance to sneak into the top five but if not, he could struggle to place in the top half. Kuclo has competed in the last three Arnold Classic events, with last year being his highest finish.
Hassan Mostafa
Hassan Mostafa is another competitor making his debut at the Arnold Classic 2021 this year. Mostafa has appeared on stage many times this year looking for qualification to the Olympia. He has come on over the last two years and become a staple at competitions. Mostafa has all the makings of a successful bodybuilder and this is the year that he can show it off on the biggest stages.
Sergio Oliva Jr.
Sergio Oliva Jr. is one of the dark-horse competitors in this event. Oliva won the New York Pro back in 2017 but there has not been that dominant victory since. After a difficult year filled with different issues that held him out of competition, Oliva is set to return in Columbus and could make an impact. He placed fifth in the Arnold Classic in 2020 and has a chance to be a top-three finisher this year.
Justin Rodriguez
Justin Rodriguez appeared in his first and only Arnold Classic back in 2018, where he finished seventh. Since then, he has appeared in two Olympia’s and notched two second-place finishes in 2020. Rodriguez is beginning to hit his stride and that makes him a dark-horse contender in this year’s show. With a stacked lineup like this, it will be difficult for Rodriguez to crack the top five but there is a chance if he comes in with the right conditioning.
Iain Valliere
It has been quite the year for Iain Valliere. He is the only athlete this year to win competitions in back-to-back weeks. It began when he finished first at the Tampa Pro and followed it up with topping Kuclo at the Texas Pro. Valliere is qualified and will be competing in the Olympia this year. This is his first appearance in the Arnold Classic and a top-five finish would be impressive. This all depends on conditioning but Valliere has certainly built up plenty of momentum heading into the biggest competitions of the year.
Nick Walker
Nick Walker is one of the biggest up-and-comers in the sport and is getting plenty of attention as the potential winner of the show. Walker has shown off his crazy physique and size on social media leading up to the event. Walker was victorious at the New York Pro and will have a chance to show off at the two biggest events of the year. At his height, Walker has incredible mass. He is preparing for his first Arnold Classic and a win would be extraordinary. This is a difficult feat for any competitor but Walker has what it takes to be a top-three finisher at worst.
Akim Williams
Akim Williams has all the tools to win this show. He is coming into his own after being an underrated competitor for a few years. After a win at the Puerto Rico Pro, Williams will have another chance to compete at the Olympia, where he placed sixth in 2020. Williams has what it takes to finish higher this year and potentially win the Arnold Classic 2021. He has incredible size and a small waist. His overall physique is impressive and if conditioned, Williams will be difficult to beat. He might not have the experience, competing in just two Arnold Classics with no higher than a seventh-place finish, but he has all the physical tools.
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INTERVIEW: How Iain Valliere Improved His Physique Just Six Weeks Between Shows For The Arnold Classic 2021
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Iain Valliere only had six weeks between the Texas Pro and the Arnold Classic – here’s how he prepped to improve his physique.
Last week, we talked to Iain Valliere about his risky strategy for the 2021 bodybuilding season. Instead of putting all of his eggs in one basket (the Arnold Classic 2021), he competed in many shows throughout the year. Not only that – but he gave himself very little time between competitions. After his latest win at the Texas Pro, he only had six weeks before the Arnold Classic. In our latest GI Exclusive interview, Iain Valliere details exactly how he prepped in just six weeks for the Arnold Classic to improve even further from his impressive showcase at the Texas Pro.
Prepping for a bodybuilding competition is a length and challenging endeavor. It’s usually the reason why a bodybuilder will only compete in a small number of shows per year. They don’t want to run the risk of burn out or ill timing for bigger shows that matter. It’s part of the reason why the Olympia champion only competes at the Olympia the following year. With no need to qualify – they focus solely on being perfect for the biggest event in the sport.
Iain Valliere chose to handle things differently this year. He competed in multiple shows in the tail end of the 2021 season. In fact, he only gave himself six months between the Texas Pro (which he won) and the Arnold Classic. Not only that – but following the Arnold Classic, he only has two weeks before he competes again in the Mr. Olympia.
Some find this too risky – but Iain Valliere finds that he improves with each passing competition. He prefers the short gaps in between to keep him eternally on point. So now with only a few days until this weekend’s Arnold Classic – we’ll see just how on point his physique really is.
Of course, the Arnold Classic is a totally different beast from the Texas Pro. He’ll need to show improvements in order to stay in line with the biggest names in the sport. That’s why we asked Valliere exactly how he strategized to improve in such a short amount of time.
Iain Valliere was well aware of his tight turnaround – so improvements aren’t expected to be massive in terms of increased size. But he did challenge himself to put on a few extra pounds of muscle. Instead of bulking up 15-20 pounds between shows, he kept his goals smaller. He bulked up six or seven pounds and then quickly switched over to cutting down for prime conditioning.
He also received some notes from the judges as the Texas Pro about his posing. Posing is something that can improve without risk of damaging the quality of a bodybuilder’s physique. So he made sure to put improved focus on posing over the past six weeks. If he can further manipulate his physique on stage for the judges – it can give him the edge he needs.
Ultimately, Iain Valliere enjoys staying focused and on point with quick turnarounds between shows. Instead of falling into a slower rhythm looking towards a competition months away – he can stay in competition mode directly after the Texas Pro and straight through the Arnold Classic and to the Olympia.
With a positive outlook by fans with each competition he’s appeared in – he also has the mental momentum on his side. We can’t wait to see what he brings to the stage this weekend and beyond.
You can watch Iain Valliere detail his six week Arnold Classic training prep in our latest GI Exclusive interview segment above!
Can Top IFBB Elite Pro Athlete Michal Krizo Succeed in IFBB Pro League?
Does Michal Krizo have what it takes to take on the IFBB Pro League competitors?
Could IFBB Elite Pro Michal Krizo contend with the best of the best in the IFBB Pro League? That seems to be the question on everyone’s minds as the Slovakian bodybuilder continues to impress on the international stage.
IFBB Elite athlete Michal Krizo has been generating a ton of buzz lately. With his most recent win at the Arnold Classic Europe Elite Pro, many have been raising the question: how would Krizo do in the IFBB Pro League? Of course it’s only speculation for now, but it is certainly an interesting idea to ponder over.
Considering the massive talent pool in the IFFB Pro League, Michal Krizo certainly wouldn’t have it all his way. While the IFBB Elite Pro may have some impressive athletes, there’s a reason why the competitors in the IFBB Pro League are considered the best in the world. Every member of the IFBB Pro League contends against the best of the best and nothing less. So while Krizo is certainly impressive, he’s an untested pro in regards to the rest of the high level bodybuilders in the IFBB Pro League.
Michal Krizo himself isn’t low on confidence either. He’s been making his presence known not only through his performances, but by way of antagonizing his IFBB Pro League counterparts. The Slovakian bodybuilder has been calling out members of the IFBB Pro League online. That has led to many making comparisons between Krizo and top pros like 2020 Mr. Olympia himself Big Ramy.
Both men have incredible size and musculature on their frames. With that said, Big Ramy has such full muscle bellies and the kind of off the charts conditioning that makes him hard to contend with.
Michal Krizo may have the size, but it’s all about presentation. At the highest levels of the sport it’s not about who’s the biggest, but who can present their physique the best. It took Big Ramy years of competing with the best in the world to understand that very fact. It would no doubt take Krizo a few attempts before he would be up to par.
That said, it’s clear that Michal Krizo has the goods. While his exclusive contract with the IFBB Elite Pro prevents him from competing in the IFBB Pro League, there is still a possibility we could see him make the transition in the future. After all, Blessing Awodibu was himself in a similar position and has since switched to the IFBB Pro League. Perhaps we could see Krizo do the same in the future.
Do you think Michal Krizo could dominate in the IFBB Pro League?
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.
Best Shaker Bottle Packs For Hydration & Convenience (Updated 2021)
Save money and add convenience to your workouts with these great shaker bottle packs.
Shaker bottles are popular and amazing ways to pump your body full of those much-needed nutrients right after a workout to totally maximize your benefit, but shaker bottle packs ensure you never get stuck without a bottle. For those who feel they need that protein supplement, or post-workout recovery supplement right away, shaker bottles can ensure everything you need to grab-and-go. With great designs and an easy to use mixing ball, shaker bottles offer the flexibility to bring your drink wherever you go with easy blending capabilities to provide for no mess and no clean up.
For those looking to save even more money and time, shaker bottle packs are the way to go. Basically buying in bulk, once you find a shaker bottle you like, or even one you think you like, try the shaker bottle pack and never have to worry about just one bottle again. Too often do we use the shaker bottle, forget to clean it, and realize the next morning on our way out the door that we have to wash it. With these shaker bottle packs, you’ll never have to worry about that again.
We’ve put together a list of the Best Shaker Bottle Packs for 2021 so you can get the best deals possible on shaker bottles for all your needs. The right deal can ensure you have a bottle for your house, the gym, and wherever you need to maximize hydration and supplementation.
Best Shaker Bottle Packs For 2021
Best Overall Shaker Bottle Pack
The best shaker pack will include high-quality and durable bottles at an affordable price with great features so you never have to worry about finding a shaker bottle again.
Hydra Cup Dual Threat Shaker Bottles (4 Pack)
Hydra Cup offers a great two-in-one shaker bottle for all of your pre- and post-workout needs. Holding 36 ounces total, two shaker cups hold 14 ounces on one side and 22 ounces on the other for a great dual use bottle. The plastic grid that comes with every shaker bottle is great for mixing and will eliminate clumping and the spill proof lid makes sure all of those vital nutrients don’t spill all over the floor. With three shaker bottles per pack, you can be sure all of your gym needs are met from start to finish.
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Pros
Two storage compartments is a huge plus for your pre-workout and post-workout supplements
The price is good for a quality shaker pack
Cons
The seal is not as tight as it could be, and with two lids, that could be a problem
The openings are a bit small for powder to fit through effectively
Price: $26.99
Check out our individual review for Hydra Cup Shaker Bottle here!
Best Shaker Bottle Pack For The Gym
The gym is the prime time to use a shaker bottle and having the right bottles can greatly influence gains by allowing you to bring any supplementation to and from the gym.
Utopia Shaker Bottle Pack (2 Pack)
Utopia provides a solid shaker for your gym needs. With a twist and lock protein box, this bottle will hold your protein, post-workout, or other supplement powder separate from the liquid with an easy to pour-in function for after you’re done. With the ability to hold 24-ounces with a leak-proof seal flip cap and secure screw on lid, this is perfect for carrying around in the gym or outside of it. Included with each is an inbuilt filter that filters out large chunks to avoid clumping and a whisk mixer ball to keep your shake smooth. With one black bottle and one clear bottle, this shaker pack of two is great for all of your gym needs.
Utopia Shaker Bottle Pack offers great bottles to hold 24 ounces of liquid with a twist and lock protein block to hold any supplements.
Pros
The twist and lock protein box is a great feature
The built-in filter makes for easy mixing with no clumping
Two of these for the price is also a good deal
Cons
It does have a lot of parts to clean
It doesn’t mix as well as one would think for all the moving parts
Price: $12.99
Best Shaker Bottle Pack For Easy Use
You want shaker bottles that are easy to use and having more than one can provide for the best convenience and really make your workouts and everyday life as easy as possible.
Hoople Protein Shaker Bottle Pack (4 Pack)
Hoople offers an easy-to-use, 24-ounce bottle for all of your gym and nutritional needs. With an auto flip lid, you can operate this with one hand for easy use and carrying capabilities. With a lightweight shaker ball included, it offers powerful mixing to avoid sticking and clumping for a perfect blend each time. Its leak proof design makes this great for on-the-go use without the hassle of clean up to ensure you get all your nutrient needs. This random color pack of 4 will make your life easy and your goals attainable.
Hoople Protein Shaker Bottle Pack offers great 24-ounce bottles with a leak proof design and hassle-free clean up for all your needs.
Pros
Lightweight and able to hold a solid amount of liquid, the auto-flip lid is great for easy use
Four in a pack for this price is a good deal
Cons
It does tend to leak more than advertised so be aware of when you use this so as to not ruin your work clothes if you take it on the go
Price: $27.99
Best Designed Shaker Bottle Pack
A shaker bottle with the right design is exactly what you need and this includes the lid, the shape for comfort and fit, and storage compartments for easy supplement storing.
KITCHENIE Shaker Bottle Pack (6 Pack)
KITCHENIE brings consumers a premium quality shaker great for protein shakes with any desired liquid from coffee, water, milk, or smoothies. Made from high-quality plastic and BPA free, this bottle has a leak-proof lid and flip cap with a stainless steel shaker ball for quality mixing. The design is awesome for holding not just one, but two twist-on cups for easy storage of powders or capsules. It even has a capsule organizer. This ensures you bring all of your supplements to the gym or wherever you go with one convenient place for storage. This pack of 6 comes in six colors (red, black, blue, purple, white, and green) and holds up to 20-ounces.
KITCHENIE Shaker Bottle Packs offer quality shakers with a great design with two twist on cups for the best storage possible.
Pros
Two compartments is awesome for holding whatever your desired supplements are
The stainless steel ball is great for mixing
For the amount in this pack and the price, it is hard to beat
Cons
It can be tough to clean with so many parts, especially in the lid where powder can get stuck
Price: $26.99
Best Portable Shaker Bottle Pack
A portable shaker bottle is something to not take for granted because for those of us who take these everywhere, we want a shaker bottle that will fit wherever so we can maximize our gains whenever.
BluePeak Protein Shaker Bottle Pack (3 Pack)
BluePeak offers a great portable shaker with this 3-pack. With the ability to hold up to 20-ounces, it is small in size and perfect for holding all of your nutrition needs without taking up all your space. BPA-free and dishwasher safe, it is durable and safe with a leak and spill proof guarantee. Included are a shaker ball and mixing grid so you have the option to choose which mixing technology you want to use. With three colors (black, yellow, and pink) and 20 fluid ounces of capacity, this shaker bottle is a great portable option.
BluePeak Protein Shaker Bottle Pack provides smaller shaker bottles for convenience and durability while optimizing mixing technology with a shaker ball and mixing grid.
Pros
Very portable, this bottle holds a nice amount of liquid given its shorter size
Having the grid and shaker ball offers nice diversity in blending capability
Cons
The grid is not the best at breaking powder up
The lid doesn’t have the best range of motion in terms of sipping ability
Price: $17.99
Benefits Of Shaker Bottles
Shaker bottles are great tools to ensure we stay properly hydrated and get the most when it comes to our gains. Shaker bottle packs can give us the ability to own more than one shaker bottle by getting a great deal. This way we can spread out our bottles so we have one wherever and whenever we need them. Benefits of shaker bottles, and shaker bottle packs, include:
Convenient way to get nutrients: A shaker bottle can be an easy and efficient way to get all those nutrients from supplements whether that be a protein powder, pre-workout, intra-workout BCAA, or something else.
Easily hold desired beverage: These can hold whatever beverage with ease and travel can also be simple.
Extra space for storage: Some bottles have storage compartments to make storing easy for powders, pills, or other supplements and snacks.
No excuse for dehydration: With a quality shaker and easy access to your desired beverage, there is no excuse to not be hydrated before, during, and after your workouts.
How We Choose
For this list of the best shaker bottle packs, we first look at the durability and quality and the shaker bottles. You deserve to have shaker bottles that can withstand constant abuse of travel and the wear and tear that bottles face. We then look at how many bottles come in the pack. Obviously the more the better, but the price also has to be right. Along with this, we consider the additional features associated with each bottle and what the shaker bottles can offer on top of just holding your desired beverage. Finally, we look at price. Fitness equipment can get expensive but with the right approach, it doesn’t have to be.
FAQ Section
What is the best shaker bottle pack?
Hydra Cup offers a great two-in-one shaker bottle for all of your pre- and post-workout needs. Holding 36 ounces total, two shaker cups hold 14 ounces on one side and 22 ounces on the other for a great dual use bottle.
What exactly can my shaker bottle do?
Shaker bottles are most commonly associated with a protein shake after a workout to pump you with valuable protein for growth and recovery. But these bottles can hold water, or other beverages like an intra-workout BCAA for those mid-workout needs.
Is buying an entire pack necessary?
This is a preference but what buying a pack can do is give you more than one bottle that you can spread around so you always have one nearby. This means you can keep one at the gym, in your bag, at your home, or wherever else you need a bottle to maximize all your gains.
Wrap Up
Shaker bottles have risen in popularity as more and more people realize the benefit to not only working out, but also proper nutrition and supplementation. Easy-to-use and very convenient options for athletes and gym-goers alike, shaker bottles can provide for immediate access to vital nutrients as well as continued hydration throughout the day. These shaker bottle packs will make your life easier, more affordable, and add convenience so you can have access to a shaker bottle wherever you go.
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Physio Flex Pro Review For Joint Support & Pain Relief
Rated #1 as a joint care product across multiple sites, Physio Flex Pro can help you perform and move better than ever whether your a pro athlete or just recovering from injury.
Product Overview
Physio Flex Pro is a must have joint supplement for men and women looking to protect and rebuild their joints and mobility. Offering a completely rounded formulation (with a premium price), Physio Flex Pro is the joint supplement you can depend on, if you’re not budget conscious and just want the best.
Our Physio Flex Pro review takes a look at how this joint supplement works, the main ingredients, if it works, and where you can buy Physio Flex Pro!
Physio Flex Pro is a research-based joint support supplement made with natural ingredients great for nourishing and lubricating your joints.
Physio Flex Pro Highlights
Offering an advanced natural solution and a simple yet highly effective dosage structure, Physio Flex Pro can help restore your joints and remove pain fast.
Physio Flex Pro is also supported by a physical therapist for its use in treating injuries and joint issues. And we consider it great even as a support supplement for athletes involved in demanding sports with high impacts on the joints. Preventing aches, pains and even speeding up recovery getting you back into training quicker.
Physio Flex Pro targets joint issues in the joint. Promoting healthy synovial fluid, restoring and strengthening structures and giving the body everything it needs to rebuild and create a more supple and stronger frame for you to move around on.
Ingredients in Physio Flex Pro
Selenium 200mcg
Selenium is an essential mineral that plays a key role in the body’s antioxidant defense system and helps to maintain healthy skin and joints.
The most common sources of selenium are found in fish, meat, and vegetables. However, it is important to note that while some food sources contain more selenium than others, the bioavailability of the selenium depends on many factors such as what type of food it is in. For example, fermented foods contain more bioavailable Selenium than raw foods.
Selenium can help with joint pain by reducing oxidative stress from exercise or from arthritis (1). Additionally, studies have shown that Selenium can help reduce inflammation from autoimmune diseases.
Glucosamine HCL 500mg
Glucosamine helps to rebuild the cartilage in joints and is commonly used for joint injury or arthritis (2). The best way to consume glucosamine is by taking it as a pill. The recommended dosage varies depending on the severity of the pain and age of the individual.
Glucosamine is one of the most popular supplements for joint care because it can help with many different types of pain caused by arthritis or injury to bones, muscles, or other connective tissues. It also helps rebuild cartilage that covers the ends of joints, which may be damaged by an injury or overuse.
Glucosamine has been shown to be helpful for older adults with osteoarthritis, who are at risk for developing severe disability if their disease progresses unchecked.
Ginger Extract 250mg
Ginger is a natural herb with unique properties that can be beneficial in many different ways, including for joint care (3).
Ginger is an herb with an ancient history of use in Ayurvedic medicine. It has been used traditionally to treat respiratory issues, stomach aches and nausea, and arthritis.
Ginger’s properties are similar to NSAIDs (non-steroidal anti-inflammatory drugs) but without the negative side effects like bleeding stomach ulcers.
Some of ginger’s benefits include the ability to reduce pain and inflammation, promote circulation, relieve muscle stiffness and relax muscles.
It also has an anti-clotting property that may help to lower blood pressure levels.
Turmeric Extract 200mg
Turmeric is a herbaceous perennial plant of the ginger family and is one of the most revered spices in Indian culture. Turmeric is known to be beneficial for its potent anti-inflammatory, antioxidant and anti-cancer properties.
Turmeric extract contains curcumin which makes it a potent anti-inflammatory and antioxidant. Curcumin has been shown to reduce inflammation by preventing production of inflammatory chemicals, such as cytokines and prostaglandins.
Chondroitin Sulfate 100mg
Chondroitin sulfate is a natural compound that has many health benefits.
It is an important component of cartilage, bones, and connective tissues. Chondroitin sulfate supplements are often used to reduce inflammation in joints and alleviate arthritis symptoms. The supplement can also be taken to treat issues like skin rashes, hair loss, stomach ulcers, and many other health problems that are caused by inflammation or lack of nutrients (4).
Methylsulfonylmethane 100mg
Methylsulfonylmethane is a substance that is known to be beneficial to joint care.
It is found in vegetables and fruits while its natural source, horsetail, is a plant that grows in the northern hemisphere.
Methylsulfonylmethane helps with joint care because it has antioxidant properties and it can help your body produce type II collagen. This substance also improves the synovial fluid production which helps lubricate your joints, which can reduce pain from arthritis or other joint problems.
Bioperine 10mg
Bioperine is a natural supplement that helps with joint pain and mobility. It does this by improving the blood flow to the joint, promoting joint health and preventing inflammation.
Bioperine also helps with the absorption of turmeric, making the ingredients in Physio Flex Pro more potent in their effects.
Price & Effectiveness
Physio Flex Pro is a great joint support supplement with natural ingredients to nourish and lubricate your joints for your pain relief needs.
Pros
Research-based joint support complex
Natural ingredients for your health needs
Great for lubricating joints and relieving pain
Cons
Premium priced joint support supplement
Only available directly from their website
Price: $60
Who Is Physio Flex Pro for?
Physio Flex Pro will work for anyone who has any kind of joint issues. So if you’re experiencing age related stiffness or even recovering from an injury Physio Flex Pro can help you.
We found it’s also great for any athlete who is involved in high impact sports or training as protection is better than the cure after all.
Check out our list of the Best Joint Supplements for more great products!
Overall Value
Physio Flex Pro is a great joint support supplement designed to give you the best when it comes to joint relief for any activity. With great ingredients and a quality company backing it, Physio Flex Pro is the right supplement to boost your health and performance. What you are really getting is a quality supplement with great ingredients and proven results for all your workout needs. Try Physio Flex Pro and see what this joint support supplement can do for you today.
Try Physio Flex Pro Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Physio Flex Pro and Envato
References
University of North Carolina at Chapel Hill (2005). “Study Links Low Selenium Levels With Higher Risk Of Osteoarthritis”. (source)
National Center for Complementary and Integrative Health. “Glucosamine and Chondroitin for Osteoarthritis”. (source)
Mashhadi, N.; Ghiasvand, R.; Askari, G.; Hariri, M.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)
Vallieres, M.; Souich, P. (2010). “Modulation of inflammation by chondroitin sulfate”. (source)
How To Perform the Perfect Barbell Curl
The Essential Exercise for Building Upper Arm Size
While exercises like barbell curls should be part of a strength training program, they are perhaps of secondary importance in comparison to a range of compound exercises such as squats, pulls, and presses.However, this is not to say that they are unimportant or unnecessary as the barbell curl can successfully bring about a significant change in the size of the biceps.Furthermore, working the biceps through exercises like the barbell curl can have a consequent impact on strength, power, general fitness, and aesthetics.This article will review the barbell curl, the specific benefits associated with the exercises, and a number of curl variations that you can add to your training.
Barbell Curl Technique & Muscles Work
Considering the fact that the barbell curl is an isolation exercise, the movements place a great amount of stress on only one muscle group – the biceps.However, the forearm muscles are also isometrically contracted as a result of gripping the bar. This simply means that the muscles are activated but are not changing in length.
The following 5 steps will allow you to complete the barbell curl in an effective manner and facilitate changes in bicep and forearm strength and size.
1) Stand Upright
Start by grabbing the bar using an underhand grip that is slightly wider than the hips. Be aware that grip widths may vary depending on your physical characteristics.Stand up with the bar in hand, lift the chest, pull the shoulders back and squeeze the shoulder blades together.It’s highly important that the shoulders remain pulled back throughout the barbell curl to ensure that a maximal load is placed on the biceps.
2) Squeeze the Bar
A common mistake is failing to squeeze the bar tightly during the curl. This often causes the elbows to flare out, the chest to drop and the shoulders to move forward.Gripping tightly will keep the hands supinated (palms out) and consequently prevent the elbows from flaring. Allowing flaring will turn the exercise into a shoulder-dominant movement which is not ideal. To maximize the load on the biceps, facilitate better form and develop fuller looking arms, focus on squeezing the pinkies on the barbell and imagine you are attempting to break the bar.
3) Curl Up and Out
When executing the curl, focus on keeping the bar away from the torso rather than tight to it. Ideally, the elbows should be slightly in front of the line of the shoulders.As you curl upwards, prevent the shoulders from shifting out of position – they may want to come forward as the bar rises.
4) Focus on the Squeeze
When reaching the top portion of the barbell curl, ensure that you do not curl the bar too far. Bringing the bar up to the chest will suffice.If you continue to curl up to the shoulders and allow the elbows to shift away from the sides, you will find that the tension on biceps will dissipate and the shoulders will become involved.The goal should be to maintain tension through the biceps, therefore, ensure you reach chest level and concentrate on the bicep contraction at the top of the movement.
5) Control the Descent
As mentioned in the last point, it is imperative that tension is maintained on the biceps throughout the duration of the exercise.Therefore, avoid rushing the eccentric lowering phase to maximize bicep tension. As you reach the bottom of the rep, avoid relaxing and fully straightening the arms to maintain tension.Focus on keeping your hands slightly in front of the body at the very bottom of the curl – this should prevent you from dropping the bar too far.
Benefits of the Barbell Curl
There are a number of reasons to incorporate the barbell curl into your training program. This section will consider 4 primary benefits associated with the exercise.
1) Stronger Grip
As highlighted, the barbell curl is not only an effective exercise for the biceps but the forearm muscles too. Increasing the strength of the forearm muscles will help to develop grip strength.The stress and strain placed on the forearms during the barbell will cause a significant adaptation and improve grip strength and wrist strength & stability.Enhancing these components will help with other resistance exercises that require a large degree of wrist and grip strength. Prime examples are the deadlift, loaded carries, hanging exercises, and weightlifting.
2) Injury Prevention
The biceps are responsible for bringing about flexion of the elbow joint as well as stabilizing and assisting in carries and pulling exercises.Having weak biceps can increase your risk of sustaining an injury to the biceps or the elbow as well as contributing to issues with grip thus negatively impacting your performance will certain exercises.Therefore, it is clear that incorporating bicep-orientated exercises like the barbell curl into your training is key for building strength and reducing the risk of sustaining an injury.
3) Increased Upper Body Size
Using the barbell curl as an accessory in conjunction with other accessory moves such as presses, dips, and rows can significantly impact overall upper body strength and size.Any lifter who is looking to gain weight in order to move up a weight class or improve for aesthetic reasons should consider incorporating barbell curls into their program.Likewise, those who are lacking in upper body strength and size and those who aspire to improve grip strength and joint health will benefit from the barbell curl.
4) Bigger Arms
The barbell curl is considered the ultimate bicep exercise for good reason and the most evident benefit associated with the barbell curl is an increase in upper arm girth.One of the biggest benefits of the barbell-based exercises is that the barbells allow you to lift the heaviest load possible (1) which causes the muscles to rapidly adapt in strength and size.Finally, as reflected on, developing the biceps not only has a positive impact on performance and joint health but having bigger arms may allow you to draw even more strength.
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Barbell Curl Variations and Alternatives
This section will provide detail on a number of barbell curl variations and alternatives that can be used to develop bicep size and strength.The variations and alternatives listed can be used if you find that progress has stalled with the barbell curl, need to add volume or are simply looking to freshen up your training.
Variations
1) Eccentric Barbell Curls
Emphasizing the eccentric phase of the barbell curl is one method of overloading the biceps and cause a large amount of damage to the muscle.Studies have found eccentric training to be a highly effective method for improving muscular size (2).For the eccentric barbell curl, complete the concentric phase as normal but lower the bar in a controlled manner back to the hips. This lowering phase should last 3-5 seconds.
2) Tempo Barbell Curls
The tempo curl is very similar to the eccentric method, however, the control can be applied to the concentric phase as well as the eccentric phase.The goal of this method is to maintain time under tension which has been found to be highly important in muscle mass development (3).A range of tempos can be used in tempo training however, considering that the goal is to increase time under tension, focus on 3-5 seconds per contraction.
3) Seated Barbell Curls
The seated variation of the barbell curl removes the bottom portion of the lift and entirely focuses on the upper portion.Because the range of motion is restricted, it is possible to lift a greater load with the seated barbell curl which can increase the demand placed on the biceps and cause a greater adaptation.
Alternatives
1) Hammer Curls
The hammer curl is a well known and renowned exercise for bicep and forearm development. The exercise targets the muscles of the arms from a different angle to help stimulate growth.The hammer curl is most commonly performed with dumbbells which are curled upward while being held in a neutral position (palms facing inwards). Although barbells have been found to highly activate the biceps most highly in the curl (4), dumbbells certainly have their benefits, specifically in terms of stability.
2) Preacher Curls
The preacher curl can be performed with a range of different pieces of equipment – barbells, EZ bars, and dumbbells.The exercise involves placing the upper arm onto an angled bench which entirely isolates the biceps by preventing the upper arms from moving.
3) Chin Ups
Although the chin-up is a compound exercise that works the lats as well as the biceps, it is a highly effective exercise for building strength and size in the arms.The exercise involves using an underhand grip on a pull-up bar and hanging. From the hanging position, pull hard so that the body rises up to the bar before dropping back down to the starting position.
Final Word
There is no doubt that the barbell curl is a highly effective developer of the biceps and should be especially be utilized by athletes and lifters who are looking to improve grip strength, arm strength & size and reduce the risk of upper extremity injury.
References:
1) Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011-03). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. Journal of Sports Sciences. 29 (5): 533–538. doi:10.1080/02640414.2010.543916. ISSN 1466-447X. PMID 21225489.
2) Franchi, Martino V.; Reeves, Neil D.; Narici, Marco V. (July 4, 2017). “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.00447. ISSN 1664-042X. PMC 5495834. PMID 28725197.
3) Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (January 15, 2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
4) Marcolin, Giuseppe; Panizzolo, Fausto Antonio; Petrone, Nicola; Moro, Tatiana; Grigoletto, Davide; Piccolo, Davide; Paoli, Antonio (July 13, 2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. PeerJ. 6. doi:10.7717/peerj.5165. ISSN 2167-8359. PMC 6047503. PMID 30013836.
5 Reasons Why You’re Not Building Muscle
Top 5 reasons your (probably) not building muscle.
Bodybuilding isn’t an easy sport. Many people give up working out before they see any results. These people either blame their genetics for their inability to build muscle or throw out the “too busy to workout” excuse.
While bodybuilding can be hard, it is not rocket science. If you do all the things right, you will be on your way to building your dream physique. These could be the 5 reasons why you’re not building muscle mass.
1. You’re A Hardgainer
If you’ve not been able to build muscle mass, there could be chances you’re a hardgainer. It can be more difficult for a hardgainer to build muscle mass because of a variety of reasons which we will discover in this article.
You might start out skinny but you can pack on considerable muscle by breaking out of the hardgainer hell by following tips mentioned in this article. Don’t let being a hardgainer be an excuse for taking it easy in the gym.
2. Your Muscles Have Adopted To Your Workouts
Many people have the habit of the following the same workouts. Although doing this could be convenient but it will hurt your gains in the long run. In order to build muscle, you need to constantly shock your muscles.
Change your exercises every 2-3 weeks to see optimal gains. If you have a problem coming up with new exercises, you could follow one of the training programs available for free online or hire a trainer to design a personalized training program for you.
3. Your Diet is Not on Point
Depending on your body weight and your goals, your body needs macro and micronutrients to grow. If you’re not meeting your daily required nutrition goals, you will not see any progress.
If your goal is to build muscle, you should be consuming two grams of protein per pound of bodyweight to see results. For eg – if you weigh 70 lbs, you should be taking 140 grams of protein every day. If you don’t know how to make your diet plan, take the help of a professional.
4. Lack of Recovery
No matter how hard you workout, you won’t see results until your body recovers from your workouts. You don’t build muscle in the gym. Your muscles break down when you lift weights. Your muscles grow when you’re in deep sleep.
You need anywhere between 6-8 hours of sleep every night to recover from your workouts. Joint pains and prolonged muscle soreness are a sign of lack of recovery. Supplements can be an effective way to recuperate from your workouts.
5. Indiscipline
Bodybuilding is a sport which needs military-like discipline in all respects. You need to follow a regime with your training, diet, and rest. Following a program is the best and the fastest way to reach your goals.
You should follow a schedule for your workouts and diets. You should hit the gym at the same time every day because doing this will help your body respond better to your workouts. By being inconsistent with your training, diet, and rest, you are leaving gains on the table.
Are you a hardgainer? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Fitness Trackers For Bodybuilding & Wearable Tech (Updated 2021)
Tracking your fitness and heart rate is easy with the best fitness trackers for bodybuilders and other athletes.
Fitness trackers and wearable tech have become very popular amongst the fitness crowd in recent years for their ability to really keep you on track and let you thrive with your training and performance goals. As great tools to use for fitness, as well as style, it is no wonder why people have incorporated these into their workouts and everyday life. As great motivators, these tech aids have really enhanced the health and fitness of many as they seek a more healthy, more fit lifestyle. By wearing these watches, that constant reminder to move and stay active is great for all of your intended goals.
We’ve put together a list of the Best Fitness Trackers for 2021 so you can track your heart rate, sleep, training, and performance for the best results. With the right wearable tech, tackling your gains has never been easier with the right approach to health and fitness.
Best Fitness Trackers For 2021
Best Overall Fitness Tracker
The best overall fitness tracker will work to provide all the necessary data for your workouts while also being comfortable and versatile to not interfere with performance.
Apple Watch Series 6
Apple Watch Series 6 is something strength athletes will love. The always on retina display is 2.5x brighter outdoors with an ultra-wideband 5G chip. This watch allows you to measure blood oxygen with an all-new app sensor, as well as your heart rhythm with the ECG app so you stay on top of your vitals. The GPS and cellular mode lets you call or text without using your phone and tracking your daily activity is great so you can see daily trends. Perfect for those always on the go, this will let you stay on top of your body so you know what you need and when you need it.
Apple Watch Series 6 is perfect for athletes looking to measure their vitals during a workout while also having call, text, and GPS features.
Pros
Tracking oxygen levels and heart is perfect for those who stay on top of their vitals
Comfortable band and looks great for working out or for everyday living
Great features from a quality company in Apple
Cons
Battery life is okay
The sleeping tracker could be way better for the price
Price: $399.00
Best Fitness Tracker For Heart Rate Variability
Heart rate variability is important and for those looking to maximize training and recovery, knowing your heart rate can greatly influence performance and proper rest.
FitBit Inspire 2
FitBit Inspire 2 is perfect for those who track their heart rate constantly. Keeping tabs on your heart rate will ensure better recovery so you don’t overtrain, as well as knowing your limits when it comes to certain exercises. This watch allows you to track your activity all day including steps, distance, hourly activity, and calories burned. With 10 days of battery life, you don’t have to worry about constantly charging and it’s waterproof capabilities go up to 50 meters. Tracking your time in the light, your sleep cycles, and resting heart rate is perfect for those strength athletes who take recovery to a whole new level.
FitBit Inspire 2 allows you to track recovery and daily activity with 10 days of battery life and waterproof capabilities.
Pros
Heart rate capabilities are top notch, accurate, and great for judging recovery when it comes to heart rate and sleep tracking
Good size to not obstruct workouts
20+ exercise modes is great for tracking goals
Cons
The user interface can be tough to navigate
It is not very functional compared to others on the market
Some quality issues with the watch buckle
Price: $99.95
Best Fitness Tracker For Any Workout
A fitness tracker should work for any workout, whether that be lifting or cardio-based, and the right one will offer great features so you can get the most out of every single workout.
Apple Watch Series 3
Apple Watch Series 3 is another good option for bodybuilders and other strength athletes for it offers great features such as GPS, optical heart sensor, and elevation readings. The high and low heart rate notifications are great for judging exertion and it will also alert you to an irregular heart rhythm should one arise. Able to give you exact metrics for each workout, you can be sure of accuracy so every workout is logged exactly how it was done. Comfortable and not obstructive for lifts, Apple Watch Series 3 is another great option from Apple.
Apple Watch Series 3 is a great option for bodybuilders and those looking to have GPS, optical heart sensor, and elevation readings out of their watch.
Pros
Comfortable to not interfere with lifts or cardio activity
The display screen is easy to navigate
Heart rate capabilities are great for athletes keeping track of recovery and exertion
Cons
Watch face may be quite fragile and quality control is something to take note of
Battery life is not great
Price: $269.00
Best Smartwatch Fitness Tracker
Having a watch with smart technology can make your life easier by offering great displays and allowing for the best features like GPS, calling and texting, and proper health sensors.
Apple Watch Series 6
Apple Watch Series 6 is something strength athletes will love. The always on retina display is 2.5x brighter outdoors with an ultra-wideband 5G chip. This watch allows you to measure blood oxygen with an all-new app sensor, as well as your heart rhythm with the ECG app so you stay on top of your vitals. The GPS and cellular mode lets you call or text without using your phone and tracking your daily activity is great so you can see daily trends. Perfect for those always on the go, this will let you stay on top of your body so you know what you need and when you need it.
Apple Watch Series 6 is perfect for athletes looking to measure their vitals during a workout while also having call, text, and GPS features.
Pros
Tracking oxygen levels and heart is perfect for those who stay on top of their vitals
Comfortable band and looks great for working out or for everyday living
Great features from a quality company in Apple
Cons
Battery life is okay
The sleeping tracker could be way better for the price
Price: $399.00
Best Budget Friendly Fitness Tracker
Fitness trackers can get expensive and we understand that. Having the right tracker at an affordable price can save you money and time without sacrificing quality.
FitBit Versa 3
FitBit Versa 3 is a great watch for battery life with 6+ days so you don’t ever worry about it dying on you. The Active Zone feature uses your resting heart rate to gauge effort so you can raise or lower your intensity depending on the reading. Enhanced heart rate technology is great for keeping track and it is able to track your nightly blood oxygen levels for enhanced recovery. Since cardio for bodybuilders can be quite helpful for those big gains, the built-in GPS is perfect for tracking pace and distance for whatever your chosen form of cardio may be. With great battery and comfort, your lifts just got even better.
FitBit Versa 3 is a great fitness tracker with 6+ days of battery life and the ability to track your heart rate and blood oxygen levels for the best recovery.
Pros
Enhanced heart rate readings and blood oxygen levels is great for those keeping track
Battery life is solid
Nice display screen that is easy to navigate
Cons
Some troubleshooting problems may arise
Sizing of the bands may be challenging for some to find a comfortable fit
Price: $228.49
Best Fitness Tracker For Analytics
Those really into fitness want to understand all areas of their health and training and a watch with the proper analytics can give you all that vital information as easily as possible.
Whoop 4.0
Whoop 4.0 is a great watch for those looking to hard core track their analytics as they work to get the most out of their training and performance. The Strain Coach is a great feature to quantify how well your body recovers each day, something strength athletes need as you push yourself to the max while staying as healthy as possible, and a Sleep Coach will measure your sleep for optimal recovery. It will provide recommendations for you as well to assist with your recovery goals. Heart rate can connect to any device and is accurate as you judge intensity levels for certain exercises. This lightweight and waterproof watch can offer accurate data on your body to optimize training, recovering, and sleep so your bodybuilding gains never suffer.
Whoop 4.0 is for those athletes looking to track all the analytics for their workouts with the most in depth coverage of all the data.
Pros
Great for very active people who want the most up to date data on their recovery, sleep, and progress
Sleeping feature is great to promote better recovery
High quality product from a reputable company in Whoop
Cons
Not for those who want limited information
It is a monthly membership fee, not a one time purchase
Price: Based on membership options, ranging from $18 (18 months), $24 (annual), and $30 (monthly)
Benefits Of Fitness Trackers
The benefits of fitness trackers and wearable tech are great for keeping you on track and staying true to your goals. Benefits of these fitness aids include:
Motivation: Keep you on track with your heart rate, steps counted, miles run, and calorie burn so you stay motivated to continue your journey (1).
Goals: Many allow you to set goals so you stay on track with everything you want and need (2).
Sleep: Tracking your sleep is often overlooked and is very beneficial for your recovery and overall daily functioning.
Accountability: Challenge your friends and family or stay accountable for yourself as you watch your progress unfold.
How We Choose The Best Fitness Trackers
When looking for the best fitness trackers, we look at a number of factors because you deserve the best when trying to maximize your health and performance. We first look at durability and comfort of the product. You deserve to have a watch that will withstand abuse from your workouts and everyday use. It should also be comfortable on your wrist for you need to be able to move and have functionality when performing all workouts. We then look at features included like the quality of the screen, heart rate variability, and different programs around sleep and tracking your workouts. Lastly, we look at price. We know these products can get expensive but with the right approach, it is easier than ever to find an affordable watch that can get the job done.
FAQ Section
What is the best fitness tracker for men?
Apple Watch Series 6. In looking at all features, as well as comfort, longevity, and durability, this watch is a great option for all your desired needs.
What wearable tech helps most with recovery?
FitBit Inspire 2. This watch has great features when it comes to tracking heart rate and is able to alert you when signs of overtraining appear.
Can wearables track muscle fiber activation and engagement?
Wearable tech is impressive in that it can track heart rate, blood oxygen levels, and sleep cycles, all of which are accurate and really aid in your training. The option to choose a workout is also there so it can track your movements for each respective exercise.
Do fitness trackers help with sleep?
Wearables do help with sleep in that they can track your sleep cycles for optimal recovery. They will also track your time in the light so as to not ruin sleep or give you a hard time falling asleep.
Which fitness trackers provide comfort for weightlifting?
Apple Watch Series 3 and Whoop 4.0. These two provide great comfort for weightlifters. The snug fit allows for minimal to no slipping, yet loose enough for free movement when it comes to exercises that require wrist mobility.
Wrap Up
Fitness trackers and wearable tech have really boomed lately in popularity and for good reason. Tracking all of your vitals is great for those looking enhance strength gains, sleep, and recovery while offering great features like GPS, call and text options, and music. For strength athletes and bodybuilders, your rest and recovery is equally as important as your time in the gym and should not be neglected. Look into a good quality fitness tracker and see what they can do for your bodybuilding and strength goals today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Segar, Michelle L. (2017). “Activity Tracking + Motivation Science”. (source)
Pourzanjani, Arya; Quisel, Tom; Foschini, Luca (2016), “Adherent Use of Digital Health Trackers Is Associated with Weight Loss”. (source)
INTERVIEW: Inside Mohamed El Emam’s Contest Prep Plan To Dominate At The Arnold Classic 2021
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Mohamed El Emam breaks down his training and diet plan to compete in the Arnold Classic 2021 more on point than ever before.
Mohamed El Emam is a pro bodybuilder who has building a lot of hype in 2021. This is in part due to the large swath of US bodybuilding events he competed in this year. He took part in the California Pro, Indy Pro, and New York Pro – and placed in the top five for each one. Now he’s set to face off against the best in the world at the Arnold Classic 2021 this weekend. In our latest GI Exclusive, Mohamed El Emam details how he’s changed his contest prep to bring his best ever package to the Arnold Classic 2021 stage.
Mohamed El Emam participated in a sort of bodybuilding marathon during the 2021 season. He battled in multiple bodybuilding events nearly back to back. His goal was to earn himself Olympia qualification. But even more important than that – he wanted to get as much experience competing in the states before the Arnold Classic 2021.
El Emam is an Egyptian bodybuilder who resides in Russia. He’s been improving his physique and rising in popularity throughout the past few years. In 2021, he decided to go into overdrive and really leave an impression. It worked. We connected with Mohamed El Emam over a video call to discuss his 2021 season and his contest prep lading up to this weekend’s Arnold Classic.
During our conversation, Mohamed El Emam details his methodology behind competing in so many shows. He wanted to come to the states and get as much experience as possible. He’s taken what he’s learned from the California Pro, Indy Pro, and New York Pro to tweak his contest prep and bring an upgraded physique to the Arnold Classic.
By competing in the New York Pro, for example, he’s already pitted himself against Nick Walker – one of the most anticipated athletes set to compete at the Arnold Classic. Having stood on stage next to Walker, El Emam can now know what he’s going into this weekend. This is just one example of how he’s been mentally and physically preparing.
Mohamed El Emam has also changed up his coach. He’s now working with Milos Sarcev in order to push his training and diet tactics out of his comfort zone and up to new levels. During our conversation – El Emam goes into detail about specific muscle groups that he he has been targeting as well as an overall focus on improved conditioning. He’s saying all of the right things and has been doing everything within his power to improve from what we’ve seen earlier in the bodybuilding season.
Of course, by competing in so many shows earlier in the year – El Emam runs the risk of burning out and missing his physique timing on the Arnold Classic stage. That’s a risk he seems willing to take. El Emam has taken the safe path before. It’s led to slow but consistent progress. Now he wants to boost into champion status. That takes extra risk for the bigger reward. We can’t wait to see what he has in store this weekend.
You can watch Mohamed El Emam break down his full Arnold Classic 2021 prep in our latest GI Exclusive interview segment above!