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Terrence Ruffin Teams Up With Lee Labrada to Perfect Posing
Terrence Ruffin is taking his posing to the next level by teaming up with Lee Labrada.
It appears that Terrence Ruffin is bring out the big guns ahead of the Arnold Classic. After coming second at the 2020 Olympia, Ruffin is riding a heavy wave of momentum. He upset former Classic Physique champion Breon Ansley with a truly impressive physique and presence on stage. Now in order to maintain his dominance he’s teaming up with veteran bodybuilder Lee Labrada to perfect his posing.
Classic Physique is a division that’s essentially still up for grabs at this point. While Chris Bumstead appears to be the de facto head honcho in the division, there’s still a possibility that his throne can be challenged. If Bumstead is off his game a bit, competitors like Terrence Ruffin could snatch victory from nowhere.
Terrence Ruffin has the kind of balanced physique that could easily see him taking top honors at one of the upcoming big shows. But more than his physique, Ruffin has the incredible ability to showcase his incredible physique with some great posing.
In the Classic Physique division there is perhaps no better power than Terrence Ruffin. He is able to display his physique with grace and strength, the true epitome of a classic bodybuilder. In order to accentuate his already impressive posing ability, Ruffin has seemed out the advice of Lee Labrada.
Epic Posing Advice
An incredible poser in his heyday, Lee Labrada was one of the most impressive competitors during his era. Some would say that he’s an uncrowned champion. Labrada is still looking impressive as ever and is passing on his knowledge to the next generation of bodybuilders, including his son and Terrence Ruffin.
Lee Labrada and Terrence Ruffin recently joined forces for a collaboration all about posing.
Me and the greatest @leelabradaofficial talk posing and we also get to see Lee posing and performing some of his most unique shots in my latest video on YouTube.
Clearly Terrence Ruffin has the ability to shake up the Classic Physique division. With his posing hitting a new level, Ruffin could give reigning champion Chris Bumstead a run for his money for years to come.
What do you think of Terrence Ruffin teaming up with Lee Labrada?
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Managing Editor 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.
Ronnie Coleman Believes Diuretics Should Be Banned: ‘They Will Kill You’
Ronnie Coleman spoke out about the issue in a recent interview.
Ronnie Coleman is a legendary name in the spot of bodybuilding. He is considered to be one of the best to ever step on stage so he draws much attention when he speaks on certain topics. In a recent interview, Coleman took a stand on the issue of diuretics in bodybuilding.
The use of diuretics is common in bodybuilding. This is a tactic used to dehydrate the body and allow muscles to pop more on stage. However, it could have some serious side effects and that is what Coleman explain in his interview. He highlighted his process prior to the 2001 Olympia, where he thought he was going to die.
“The one that stands out the most to me is ’01, where I was totally dehydrated the day of the show, and I was thinking I was going to die. That stands out to me more than any other show because I was on my way to the hospital and Chad (Nicholls) called me and said ‘Don’t do that,” Coleman said.
“I wasn’t cramping or nothing, I was just exhausted, tired. I didn’t have no energy. When I went to get out of bed, I couldn’t hardly get out of bed because I was so exhausted and tired. I went to try to walk around a little bit, and I didn’t have no energy to walk around. I was like ‘Man, I’m out of it. Ain’t no way I can compete like this.’”
Ronnie Coleman won eight-straight Olympia’s from 1998-2005. He was dethroned in 2006 when he finished second to Jay Cutler. The 2001 competition sticks out the most because of how he felt physically before. Coleman was told to hydrate before the competition — even if it would impact his performance on stage.
This helped Coleman feel better physically. Because of this experience, Coleman believes that competitors should be tested for different diuretics and they should be banned from the sport all together.
“Those diuretics are dangerous. They will kill you, as we’ve seen in the past. I think it’s mostly all about the diuretics, so I think if they brought diuretic testing back, that would solve the problem.”
Coleman knows a thing or two about Olympia’s so he gave some insight on the upcoming event. Big Ramy took home the title in the 2020 Olympia and will look to make it two in a row this year. Coleman is one of the believers that says Big Ramy will be difficult to defeat.
“It’s going to be real hard (to beat Ramy), especially after you done won one and you now have the formula. I think it’s going to be real hard. Plus he’s a big guy and nine times out of ten they’re looking for the biggest guy to be Mr. Olympia,” Coleman said.
“He figured out how to manipulate the water, that’s what it’s all about… I think Ramy’s a shoe-in.”
Ronnie Coleman is the latest to speak out on the controversial issue of diuretics in bodybuilding. There has been a string of recent deaths in the bodybuilding world and while there have not been many causes revealed, diuretics has been a discussion. Coleman believes that the sport can benefit from getting rid of them all together.
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Ryan Crowley On The Trauma Of His Pec Tear: “The Worst Pain I’ve Ever Felt”
Ryan Crowley reflects on his pec tear injury, his recovery, and how the incident was both physically and mentally traumatizing. In March of 2021, Ryan Crowley went viral due to a video of him suffering a pec tear injury while training with Larry Wheels. Since then he has been on the long road to recovery…
Best Testosterone Boosters For Muscle Growth & Vitality (Updated 2021)
A natural test booster can work to impact muscle growth while also promoting masculine vitality, health, and virility.
Many people who train hard take a natural testosterone booster for a subtle boost and others take them as a part of a daily health and supplement routine to boost masculine vitality, muscle growth, masculine health, and masculine virility. There are hundreds of companies out there making test booster pills, and it can be hard to tell them apart. We tried all the leading products from the top brands and determined that these are the best. The overall best Test Booster pill is Centrapeak for its clean formula and test boosting effectiveness, making this one of the best testosterone supplements.
The best testosterone boosters this year promote testosterone and athletic performance to produce a muscle growth. Since testosterone boosters and natural booster pills are great aids for increasing performance in athletes of all levels, those with low testosterone should consider taking these supplements. It should be clear that natural testosterone boosters are not steroids but performance enhancing aids used for those with low testosterone and can prove worthwhile so we put together a list of the best testosterone booster supplements to improve normal levels and mood changes to see results to better your life and masculine health.
Testosterone is a vital sex hormone to help aid in muscle growth and development, hair growth, and other important daily functions for both men and women. Men produce way more of it and when levels are decreased, it can lead to poor sex drive and a host of other unwanted side effects like decreased masculine energy. This is where solid natural testosterone boosters can come to your aid to boost testosterone levels and your overall masculine health, especially for those men over 40.
Check out our list of the Best Testosterone Boosters on the market today, which are good enough to give you a slight edge when it comes to muscle growth, muscle mass, and masculine vitality. Each natural testosterone booster has unique features but will work to boost testosterone levels to really work to enhance performance results and masculine virility.
Best Testosterone Boosters For 2021
Best Testosterone Booster For Men
Finding the best all-around testosterone for bodybuilding booster can be challenging but it is possible. With the right ingredients and great formula, all of those T boosting needs are possible which the right natural testosterone boosters.
Centrapeak
Number Of Ingredients
11
Number of Servings
30
Serving Size
3 Capsules
Highest Dosed Ingredient
Indole-3-Carbinol and Ashwagandha (200mg)
Best Way To Take
Take 1 capsule three times a day with food.
Centrapeak is a great natural testosterone booster to increase masculine vitality for improved physical condition and mental strength. Designed to help testosterone and cognitive wellbeing, this product will increase T levels to boost masculine energy levels, build strength, enhance libido, and increase your confidence. With researched backed and clinically dosed natural ingredients, Centrapeak offers a unique and effective formula. Vitamin D3 and zinc work to increase levels of testosterone and improve mental wellbeing. Vitamin K2 works to support natural testosterone production while Indole-3-carbinol reduces estrogen production. With 14 total ingredients, Centrapeak works to help you achieve your peak as the best testosterone booster for a blended formula to boost your testosterone levels naturally for optimal masculine health and masculine virility.
Centrapeak is a natural test booster designed to improve physical and mental condition. With researched backed and clinically effective doses, this product is perfect for any T boosting needs.
Pros
Top-quality innovative formula with great health advantages allows you to see the best results possible out of this natural testosterone booster.
Vegan-friendly for those following a strict vegan diet but who want to use test boosters.
No proprietary blends and honest label for the utmost transparency so you know exactly what you’re putting in your body from natural test boosters.
Manufactured in a cGMP approved facility to ensure a clean process that you can trust from the best testosterone booster.
Free worldwide shipping on all orders to save you that added expense of shipping when it comes to natural test boosters.
Cons
The price is high due to premium ingredients which may not be conducive to your budget compared to other natural testosterone boosters.
Only sold directly from the website which limits where you can find this product among other test boosters.
The dosage of magnesium could be higher which is known to improve athletic performance and strength gains from a natural testosterone booster.
Price: $69.00
Check out our individual review for Centrapeak here!
Best All-Natural Testosterone Booster
A natural test booster is what you want for the ingredients are clean and effective. This will ensure the safety and effectiveness of any natural product you use.
Testo Lab Pro
Number Of Ingredients
9
Number of Servings
30
Serving Size
4 NutriCaps
Highest Dosed Ingredient
KSM-66 Ashwagandha Extract and D-Aspartic Acid Calcium Chelate (600mg)
Best Way To Take
Take 4 NutriCaps daily, ideally 2 in the morning and 2 in the afternoon/evening.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals. There’s also a healthy dose of zinc, which has been shown to help replenish testosterone that has been depleted through heavy exercise making this a top choice for the best testosterone booster to help your body and get rid of low levels of testosterone for that much desired masculine health and masculine energy.
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Pros
Complete formula with top ingredients to support masculine energy, vitality, and lean muscle mass out of one of the top testosterone boosters.
The capsules are safe to take long-term so you can reap the benefits of a testosterone booster for a while.
Designed for easy absorption to ensure all of these clean testosterone booster ingredients hit your body faster and more effectively.
Money-back guarantee in case this product is not what you were looking for out of natural testosterone boosters.
Cons
You are limited to buying only on their website so it limits where you can purchase this natural testosterone booster from.
Some of the ingredients are under-dosed which may limit results or take longer to see those testosterone booster results.
Price: $69.00
Check out our individual review for Testo Lab Pro here!
Best Testosterone Booster For Muscle Growth & Strength
While testosterone boosters should be used for optimizing T levels, it should also work to benefit your muscle growth and strength. This will ensure that desired physique and optimal training and performance out of the best testosterone for bodybuilding.
Transparent Labs StrengthSeries Vitality
Number Of Ingredients
8
Number of Servings
30
Serving Size
2 Capsules
Highest Dosed Ingredient
Organic Ashwagandha Extract (600mg)
Best Way To Take
Take 2 capsules daily.
Transparent Labs Vitality is an innovative 3-in-1 natural test booster and hormone optimizing supplement that can work wonders for your overall masculine vitality and performance goals. This supplement works to boost testosterone levels while controlling estrogen and cortisol production so those suffering from low testosterone never have to worry about low masculine virility. With a powerful formula packed with amazing ingredients, these natural booster pills set the foundation for lean muscle mass, fat burning, strength, libido, confidence, and overall vitality.
Code GENIRON10 For 10% Off
Transparent Labs Vitality is an innovative 3-in-1 natural test booster and hormone optimizing supplement. A powerful formula matched by amazing ingredients, this is perfect for overall vitality.
Pros
Innovative 3-in-1 natural ingredients and hormone optimizing supplement to ensure only the best enters your body to work for your benefit out of testosterone boosters.
Great for boosting testosterone and controlling estrogen which is exactly what you want out of your natural testosterone boosters.
Transparent and honest label so you know exactly what you’re putting in your body.
From a reputable company in Transparent Labs who works tirelessly to only produce the best products for their consumers.
Cons
Premium priced option so it may not be conducive to those on a budget.
Only available on their website which limits where you can buy this and potentially save on a deal from natural test boosters.
Price: $49.00
Use promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best Testosterone Booster For Optimal T Levels
Having a supplement that works for optimal T levels is important. Since testosterone is vital for men, you want the best testosterone for bodybuilding supplement working to optimize those levels.
Enhanced Black Ox
Number Of Ingredients
11
Number of Servings
30
Serving Size
8 Capsules
Highest Dosed Ingredient
Akarkara Extract (1,500mg)
Best Way To Take
Take 4 capsules twice daily 20-30 minutes before a meal with 8 oz. of water.
Enhanced Black Ox is an incredibly powerful natural test booster designed from a 2-in-1 formula made from 11 scientifically proven ingredients for one of the better boosters on the market to increase masculine health and masculine virility. As a great booster for the production of testosterone and regulation of estrogen to remove metabolites, Black Ox is not just for hardcore users, but natural athletes as well. With a transparent label and 8 capsules per serving size, these natural booster pills are great to enhance power, help with weight management, and optimize hormone levels to boost athletic performance and masculine vitality as a result of taking testosterone making this one of the best testosterone supplements.
Enhanced Black Ox is a powerful natural test booster with a 2-in-1 formula made from 11 proven ingredients. This is great for testosterone production and regulating estrogen.
Pros
Powerful booster with a great 2-in-1 formula packed with 11 scientifically proven ingredients to give you the best chance at results.
Clean and effective natural ingredients so you only put the best into your body.
Enhance power, athletic performance, weight loss, libido, and muscle mass to ensure you perform at the highest level.
Cons
Serving size of 8 capsules is a lot and other testosterone boosters on the market are only one or two.
Price: $64.99
Check out our individual review for Enhanced Black Ox here!
Best Testosterone Booster For Power
Along with strength, the power output you put into workouts is important and the best testosterone supplements can help with that. Natural testosterone boosters can work for increasing power and will also optimize strength as much as possible for the best testosterone for bodybuilding results.
TestRX
Number Of Ingredients
8
Number of Servings
120 Capsules
Serving Size
4 Capsules
Highest Dosed Ingredient
D-Aspartic Acid (2,300mg)
Best Way To Take
Take 4 capsules daily.
TestRX is an all-natural testosterone booster designed to help you shed unwanted fat, build muscle mass, improve your libido, and boost masculine vitality. It replenishes the key nutrients in your body needed to ramp up testosterone production naturally, rather than getting it from a synthetic source. The unique TestRX formula combines plant extracts, vitamins, and minerals to make a powerful supplement that will transform your body. This dietary supplement is a good choice for helping men over 40 feel as vibrant and energetic as they did in their 20s – making it easier to reach their athletic performance goals. If you’re interested in boosting your low T-levels and putting on more muscle, TestRX may be right for you in efforts to find the best in your masculine health and masculine energy.
TestRX is another natural test booster designed for improving overall masculine vitality. A unique formula allows for optimal testosterone boosting benefits.
Pros
This booster is backed by doctors and clinical studies to ensure proven results from natural testosterone boosters.
Visible results in a few weeks so you don’t have to stress about seeing those results take place.
All natural ingredients and contains high-impact ingredients for optimal effectiveness so this product only works for you and your benefit.
Cons
Premium priced so it may not be conducive to some on a budget.
Only available online at their website which limits deals and places to purchase natural test boosters.
Not suitable for vegetarians or vegans so it will not work for those on those diets.
Price: $69.99
Check out our individual review for TestRX here!
Best Testosterone Booster For Energy & Fat Loss
Along with building strength and optimizing levels, the best testosterone supplements can also boost energy and aid in fat loss. With the right ingredients, these results are just around the corner for these best testosterone for bodybuilding supplements.
EVL TEST Testosterone Booster
Number Of Ingredients
8
Number of Servings
30
Serving Size
4 Tablets
Highest Dosed Ingredient
D-Aspartic Acid (3,120mg)
Best Way To Take
Take 4 capsules daily.
EVL TEST contains plenty of vitamins and the essential minerals you need. But for the testosterone-supporting ingredients, you have the potent D-aspartic acid, Tribulus Terrestris, Fenugreek seed extract, and diindolylmethane (DIM). D3 is essential for bone, immune system, and even mental health according to some studies. B6, magnesium, and zinc make up a complex formula for heart, nerve, and immune health which are very effective as a sleep aid. Now, in one study, fenugreek in a 500mg dose showed to have a significant increase in muscle mass, strength, and fat loss, as well as boosting masculine vitality. This was in combination with an eight-week training program and these natural booster pills are an interesting find for those looking for a natural performance boost and increasing testosterone results for better masculine energy.
EVLTEST contains great ingredients essential for testosterone boosting and support. This is perfect for those looking for a natural performance boost.
Pros
Transparent label and a great combination of minerals and vitamins to give you the best in terms of quality, honesty, and results out of the best testosterone booster.
Affordable price to not break the bank and cost you more money.
Great added benefits like better sex drive, muscle mass, and masculine energy for optimal performance and a better quality of life.
Cons
Some side effects have been reported which can hinder growth and cause discomfort.
Some of the ingredients actually don’t have many testosterone boosting benefits which is disappointing that those are included.
Tablet size and lack of a refund may deter some consumers so that is something to consider with this product and other test boosters.
Price: $29.99
Check out our individual review for EVL Test here!
Benefits Of Testosterone Boosters
The benefits of these best testosterone for bodybuilding boosters should not be overlooked, especially in men over 40, for what they can do for your gains to muscle growth and muscle mass, masculine vitality, health, sex drive, and muscle development.
Heart and blood health: Helps with red blood cell count in bone marrow with natural ingredients to enhance masculine virility.
Body composition: Increases muscle mass while decreasing fat mass and working to burn fat so that desired muscle growth and muscle development shows through (1).
Bone density: Strengthens bones to boost athletic performance, masculine health, help with muscle development, and increase masculine vitality.
Sex drive: Increases libido and overall sexual function for increased sex drive and libido, thus boosting overall masculine vitality (2).
Cognitive function: By increasing oxygen around your body and brain, you work to boost energy and masculine vitality.
Key Ingredients In A Test Booster
Here are some key ingredients to look for when determining the right testosterone boosters for you. Natural ingredients are key in creating an effective natural test booster and natural booster pills to increase athletic performance, muscle growth, sex drive, and masculine vitality
D-Aspartic Acid: Contains two amino acids that work to release hormones in the brain to aid in testosterone production which work to increase sex drive and libido and overall masculine virility (3).
Fenugreek: Rich in vitamins and minerals that work to lower bad cholesterol, increase libido, and boost performance for better masculine vitality and masculine energy.
Vitamin D3: Considered to be a bioidentical hormone for testosterone that can assist in raising T hormone levels, masculine virility, muscle growth, and masculine vitality (4).
L-Arginine: Widens blood vessels for increased blood flow which allows nutrients to hit your body faster and optimize masculine health (5).
How We Choose The Best Test Booster
Finding the right testosterone boosters for you is important and shouldn’t be taken lightly. You deserve to have the highest quality of booster in your supplementation routine and this list will help with that. We look to companies that really pride themselves on transparency and knowing exactly what to put in their products at the right doses. The natural ingredients above should be included in your supplement, but they should also be dosed accurately. Effectiveness is key because with a supplement that is working to boost your training and performance, as well as your overall health and masculine energy, and you deserve the best, especially for men over 40. Price will always be a challenge for the top brands are going to be more expensive, but we’ve worked to give you the most affordable options while still being a top tier product.
FAQ Section
What is the best testosterone booster?
Centrapeak. This testosterone booster is one to increase vitality and improve physical performance and mental strength through an increase in testosterone. With a great formula of clinically dosed ingredients, you get an honest and transparent product from Centrapeak to help your lifestyle changes and boost masculine energy.
How does a testosterone booster work?
Testosterone is an important sex hormone responsible for bodily functions such as muscle growth, hair growth, muscle development, as well as others. What these best testosterone supplements can do are increase testosterone slightly with proven, natural ingredients to give your production a boost. Low T levels happen for a number of reasons and a quality booster is really something great to have to increase testosterone levels and improve masculine virility.
How do I know if I should use a testosterone booster?
Checking with your doctor is key and having your testosterone levels checked is also something worth looking into, especially for those men over 40. For teenagers, unless at the direction of a doctor, this is not necessary because you have enough in your body as is. For older men, you may start getting into booster territory, for as we age, our levels can decline. Always consult a doctor for expert medical advice before using though in case of side effects, even with natural ingredients.
Wrap Up
These testosterone boosters are about as good as it gets for their intended purpose and they come from reputable companies who practice safe production with quality control and natural ingredients. Now, these products won’t make you huge or super strong but if you’re someone who needs every little advantage possible, a good quality test booster is worth a try and can provide smaller benefits in terms of muscle growth, performance, and masculine energy levels. But chances are someone 30 or over will benefit most seeing as testosterone begins to decline after this age and people who have really low test won’t benefit much from them either, which is where looking into natural ways may be more beneficial overall. Supplements like these natural booster pills are a bonus to a healthy lifestyle and fitness routine so treat them as such.
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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
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; McKinlay, John B. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
Topo, Enza; Soricelli, Andrea; D’Aniello, Antimo; Ronsini, Salvatore; D’Aniello, Gemma (2009). “The role of molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats”. (source)
Pilz, S.; Frisch, S.; Kuhn, J.; Dreier J.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Alvares, Thiago S.; Conte, Carlos A.; Paschoalin, Vania M. F.; Silva, Joab T.; et al. (2012). “Acute l-arginine supplementation increases muscle blood volume but not strength performance”. (source)
These Leg Extension Alternative Exercises Are Great For Gains
No leg extension machine? No problem.
Going to the gym and tackling those leg exercises can make leg day a little better. Seeing huge lower body gains can make leg day seem awesome. The end result of leg day is important and working with the right exercises to attack those gains is something we cannot take for granted. The leg extension exercise is performed on the leg extension machine and can greatly benefit quad growth and overall lower body gains. But what happens when that machine isn’t in the picture. Thankfully, there are some great alternatives to the leg extension so you still see great work done without giving up any gains. Either in the gym or your home, these exercises can work wonders for your lower body results.
Let’s take a look at some great alternatives to the leg extension exercise so you can still huge lower body gains without the need for a machine. Either bodyweight options, or those used with dumbbells or kettlebells, these alternatives are great for your home training when no gym is an option.
Benefits Of Leg Extensions
Leg extensions are usually done on a machine where you sit and raise a padded bar with your legs. This works well for building up serious quad growth for increased strength and size, better power output, and the ability to work harder with sport specific and more functional movements (1). As a great exercise, the only downside is a machine is needed. Thankfully, there are some great alternatives to still get work done without sacrificing any gains.
Best Leg Extension Alternatives
Here are some of the best leg extension alternative exercises. The best part is, these fit well into your home training routine and work well with either dumbbells or kettlebells to add weight, or simply your bodyweight to make life easy for you.
Goblet Squat
The goblet squat is a great exercise and a useful one for cardio-based interval workouts. A great way to improve strength, mobility, and to establish movement, this exercise works well for seeing quad growth while also giving you a solid foundation to the squat movement when you decide to move to heavier lifts (2).
Reverse Lunge
Reverse lunges are a simple variation of the traditional lunge except you step backwards (3). This tends to take more pressure off the knees since larger muscle groups take more of the load. For those with knee pain, this workout works well for that reason. A bodyweight exercise, this is great for those with limited equipment.
Step Ups
Step ups are an awesome leg exercise for they can really save your lower back from unwanted pain and injury. With a lot less weight to use, this exercise can develop explosive power and work to fix any balance or symmetry problems since each side is worked on its own. For those bodybuilders seeking the utmost symmetry, this exercise is certainly one to include.
Sissy Squats
Sissy squats are a bodyweight exercise designed to target the lower thigh area, but also work the entire leg group well. With the ability to increase strength and size, this exercise promotes proper form and a real level of resistance to better develop coordination and balance in your quest to assist other big lifts and see gains.
Dumbbell Leg Extension
The dumbbell leg extension works the same as the leg extension machine just without the actual machine. This requires a bench and dumbbells and you will sit and raise and lower the dumbbells as if you were on the machine. A great home training exercise, this is one that is easy to perform, works the same muscles as the leg extension machine, and is more versatile with the use of dumbbells. It is important to not totally lock your knees out with this exercise.
Featured Supplement For Further Lower Body Gains
As a part of a great training routine, it is important that you put focus on a solid supplementation routine as well to really capitalize on all gains. Protein powders and pre-workout supplements can really give your pre- and post-workout routines a serious boost for they will provide energy and muscle pumps, and aid in growth and recovery for that desired physique. Fat burners, testosterone boosters, and creatine supplements can also work wonders for you as ways to tackle those specific needs, but one supplement in particular is exactly what you need. Intra-workout products, or BCAAs, can greatly affect your ability to push through fatigue and keep that energy high as you grind away at any workout (4).
Kaged Muscle In-Kaged
Code GENIRON10 For 10% Off
Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
Price: $27.99
Use code GENIRON10 for 10% off!
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
These leg extension alternative exercises are perfect for helping you see great lower body growth when the leg extension machine isn’t available. Great for your home training, these exercises are exactly what you need to succeed when it comes to quad growth, as well as assisting those other leg muscles to grow. Leg day can be tough, but it doesn’t have to be. These alternatives can affect how you workout and provide variety to keep you engaged and see those gains you want most. The right alternatives will still fit well into your training program, provide similar benefits, and make your life easier for stress-free workouts.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Hasselgren, L.; Olsson, L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Collins, K.; Klawitter, L.; Waldera, R.; Mahoney, S.; et al. (2021). “Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women”. (source)
Fischer, K.; Walter, T.; Matovich, J. (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
Shimomura, Y.; Murakami, T.; Nakai, N.; Nagasaki, M.; et al. (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. (source)
The Real Deal With Carbohydrates & Muscle
Everything you need to know about carbohydrates in your bodybuilding diet for building muscle.
In today’s world there are a million different diets and techniques that all tell you how to lose weight. But there is one simple fact that most people understand – low carb diets are an extremely effective way to burn body fat. While this is great for a majority of the world, it does pose a problem for bodybuilders.
Why? Because low carb diets deplete muscle glycogen (aka stored carbs). This, of course, is the primary source of fuel during weight training. If your body runs out of carbs, working muscles are forced to get needed energy from fatty acids. This does not build muscle mass!
Conversely, any carbs that are not used throughout your day (and your workouts) end up as fat cells. This is also no good.
Ultimately, to improve one’s physique a bodybuilder needs every gram of carbohydrates to be burned for energy or stored as glycogen. This is the key to using carbohydrates effectively in your bodybuilding lifestyle.
This is easier said than done. So we are going to provide you with a basic guide on how to perfectly balance your carb intake so that nothing goes to waste (or fat).
A Few Key Facts.
Carbohydrates are your body’s fuel. It provides the energy that you use throughout the day and especially when you are working out in the gym. If you lack carbs, not only will you feel more tired – you will also notice that your muscles develop more “flat” with less maximum gains.
Carbohydrates come in two forms: simple and complex. Simple carbs are broken down quickly by the body. These can be found in fruits, milk, and milk products – but can also be found in processed and refined sugars such as candy, syrup, cakes, etc. Complex carbohydrates are slow burning and can be found in brown rice, potatoes, and whole grain cereal.
Which leads us to…
Eat Complex Carbohydrates
Simple carbs are mostly unhealthy snack foods that most bodybuilders know to avoid. While fruit can be a great boost of quick acting carbs, it should only be eaten in moderation – if at all.
Complex carbs are the long lasting energy your body needs throughout the day in order train hard. As we said, complex carbs get stored as muscle glycogen which will be tapped once you push your muscles to the limit in the gym. Complex carbohydrates also promote the release of insulin. This is the body’s natural anabolic hormone and is essential for muscle development. Long story short – complex carbs are the way to go.
Eat Carbohydrates With High Fiber
As a companion to our last point, complex carbs usually are rich in fiber. This helps to build muscle by making tissue absorb amino acids faster. So make sure to check those sources of complex carbs for fiber as well. It will increase muscle gain..
Time Your Carb Loads
As we’ve stated previously, in general you should shoot for 50-80 grams of carbs per meal, depending on your poundage. This of course does not include post workout meals. After a workout your muscles need to rebuild. This requires energy. Carbohydrates are energy. Get it?
Also, don’t overload on carbohydrates on your rest days. Just how you need to eat extra carbs post workout – it only makes sense to eat less on the days when you aren’t pushing your body as hard. This will simply turn into fat.
Eat Protein and Carbs in the Same Meal
Carbohydrates help transport the nutrients from protein to the muscles cells. So eating both of these together in one meal helps maximize muscle growth. On top of that, mixing protein and carbohydrates together minimize the chance that carbs will be stored as fat. That’s the name of the game – minimize fat, maximize muscle gain.
So those are some of the basics about carbohydrates and bodybuilding. We know nutrition can get wordy and complicated – so look forward to more easy to read nutrition – all in one place. You can get the info first by following us on Facebook and Twitter.
Benefits of Trap Bar Deadlifts For Bodybuilders
The trap bar is one specialty bar you need to add to your workouts.
The trap bar, also called the hex bar given its shape, it an amazing piece of equipment in the gym that some people may not know about. Considered one of the smartest inventions for gym equipment in the past few decades, this bar offers a great alternative to the traditional barbell. As a safer option for fitness junkies and gym-goers of all skill levels, the trap bar can be found in most gyms and the benefits are incredible.
The trap bar deadlift is an exercise that anyone of any skill level can do to get the most out of their deadlifts without the added stress and strain of a conventional one. As an extremely beneficial exercise, the trap bar deadlifts will work to build strength and explosive power while also limited the risk of injury.
As a complex movement, the deadlift requires the use of so many different muscles and joints with the proper coordination, balance, and technique for maximum benefit. But the trap bar allows for a more stable lift without sacrificing any of the gains a deadlift can provide (1). After hearing what the trap bar has to offer, the choice between a traditional deadlift and a trap bar deadlift may become that much easier for you.
Trap Bar Deadlifts Vs. Traditional Deadlift
A traditional deadlift is one of the big three powerlifting exercises and can greatly improve your muscle growth with a host of other benefits. The traditional deadlift uses a barbell while the trap bar deadlift, of course, uses the trap bar and while there are similarities, the differences are enough to potentially change your mind. Both exercises require lifting heavy weights off the floor in a hinge pattern with similar movements to achieve muscle growth.
The barbell deadlift, however, has a slightly greater peak in the spine and hips, while the trap bar deadlift has a larger peak knee movement. The trap bar deadlift has more squat-like elements than the barbell deadlift, but similar to the barbell deadlift, it has twice as high of the demand on the glutes, hamstrings, and quads with a similar range of motion to the barbell deadlift. The barbell deadlift may exhibit higher activation of the hamstrings, spine, and biceps (2), while the trap bar deadlift can be higher for your quads. It is a preference, for those closely linked to powerlifting would most likely choose the barbell deadlift, but the overall benefits of the trap bar deadlift are now something to consider.
Benefits Of A Trap Bar Deadlift
Safer Alternative
With the trap bar deadlift, the weight is centered within the body as opposed to in front of it which creates a great balanced position to keep strain off of your lower back. It also requires slightly less range of motion since it is higher off the ground also reducing the risk of injury. The trap bar deadlift is great for beginners to build strength quickly and execute solid form as well as for more established athletes looking for a safer way to get the benefits of a deadlift without the added risk of a more conventional one.
Lower Body Builder
Hitting your hamstrings, glutes, and quads, the trap bar deadlift is a great way to build lower body strength. With more of a squat-like movement than a traditional deadlift, your quads will be fired up increasing muscular growth and muscular endurance. It also increases the amount of mechanical tension provided which is the amount of weight lifted and its impact on muscle growth (3). As a safer alternative, you can lift more weight and increase your capacity for lower body muscle growth.
Promotes Explosive Power
With more weight and a shorter distance to lift, you can increase your power output resulting in a higher level of power and explosiveness (4). This is great for athletes whose sports require a certain level of power to generate high performance, or for gym-goers looking to gain benefits for other exercises requiring a certain level of power to perform them.
Solid Transfer To Other Sports
For powerlifters and strongmen, the trap bar deadlift is a great exercise to diversify pulling strength without risking the lower back. Athletes in more formal sports can increase their jumping abilities and improve their athletic stances for more balance and support. As a safe alternative to the traditional deadlift, the trap bar deadlift is a great exercise to maximize their performance and stay physically healthy in the process.
How To Do A Trap Bar Deadlift
The starting position begins with you standing in the middle of the trap bar. With a flat back and tight core, bend your knees and grab the handles with your arms extended. There will be a slight pull on your hamstrings before you begin to drive. Pull the bar upwards and extend your hips and knees while squeezing your glutes. Keep your back in the same neutral position and reverse back down to the starting position.
Wrap Up
For those who love to deadlift, it is a great exercise and a staple in the world of powerlifting. But the constant strain on your lower back and the increased risk of injury can be something everyone wants to avoid. The trap bar deadlift is one of those exercises that is great to minimize the risk while also getting every benefit that a traditional deadlift provides. As a safe alternative to increase lower body strength and promote explosive power, the trap bar deadlift is something to heavily consider incorporating into your daily workouts. Check out other exercises to do with a trap bar and elevate your overall performance to the next level.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Gentry, Mike; Pratt, David; Caterisano, Tony (1987). “Introducing the Trap Bar”. (source)
Andersen, Vidar; Fimland, Marius S.; Mo, Dag-Andre; Iversen, Vegard M.; Vederhus, Torbjorn; Rockland Hellebo, Lars R.; Nordaune, Kristina I.; Saeterbakken, Atle H. (2018). “Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study”. (source)
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Costa, Pablo B.; Galpin, Andrew J. (2016). “An Examination Of Muscle Activation And Power Characteristics While Performing The Deadlift Exercise With Straight And Hexagonal Barbells”. (source)
This 1000-Rep Arm Workout Will Add 2-Inches To Your Arms
“I should stop training my arms” – said no one ever.
If you are anything like most lifters, you love training your arms. A devout Roelly Winklaar fan, you start thinking about your next week’s bicep workout while performing the last set of dumbbell bicep curls.
Even though people love training their pythons, how many of them do you think are content with their progress? One of the reasons why people train their arms so often is that they are not satisfied with their workouts.
Most of the time, the problem is not with the lifter’s intent or performance but is with the workout routine itself.
If you cannot resist flexing your guns in car windows as you walk past them, have hit a plateau, or want to spice up your training, the 1000-rep arm workout is for you.
Introduction To The 1000-Rep Arm Workout
1. The 1000-rep arm workout is pretty straightforward and doesn’t contain any technical mumbo jumbo.
2. You will be doing five sets of 20 reps for five bicep and tricep exercises each, equaling 1000 reps total.
3. For the best result, strictly stick to the prescribed exercises, sets, reps, and rest periods.
4. The 1000-rep arm workout can be longer as compared to your vanilla workouts. Plan your gym sessions accordingly.
5. Since the 1000-rep arm workout employs extreme volume and intensity, you should not perform it every week. Start by following this program every alternating week and then switch to performing it once every three or four weeks.
The 1000-Rep Arm Workout From Hell
1. EZ Bar Curl – 5 Sets 20 Reps
The 1000-rep arm workout will take a toll on your joints, and the EZ bar can make your life a little easier. Before you begin training, perform at least a couple of warm-up sets with lighter weights.
Steps:
Stand upright while holding an EZ bar with a narrower-than shoulder-width grip.
As you breathe in, curl the barbell by bending at your elbows until your lower arms are perpendicular to the floor.
Make sure you are not using momentum to lift the weights.
Slowly return to the starting position and repeat for recommended reps.
2. Straight Bar Pushdown – 5 Sets 20 Reps
Alternate between bicep and tricep exercises so that your muscles are getting enough rest between sets.
Steps:
Stand facing a cable pulley machine with a shoulder-wide feet placement.
Set the pulley at the highest position.
Grab the straight bar attachment with an overhand grip.
Pin your elbows to your side as you push down the bar until your lower arms are perpendicular to the floor.
Return to the starting position and repeat.
3. Cable Curl – 5 Sets 20 Reps
You need to contract your biceps and triceps with every rep if you want to get the most bang for your buck. Going through the motions for the sake of it is not going to get your results. Establish a mind-muscle connection with your arms and squeeze the life out of them with every rep.
Steps:
Stand upright with a shoulder-wide stance while facing a cable pulley machine attached at the lowest setting.
Grab an EZ bar with an underhand grip.
Curl the bar while having your elbows glued to your sides.
Return and repeat.
4. Overhead Cable Extension (Rope Attachment) – 5 Sets 20 Reps
Since this is a high-intensity workout, don’t worry about following a rep tempo or going slow. Pump out the recommended repetitions with a decent speed, and let the intensity do its magic.
Steps:
Set the pulley at the highest adjustment.
Grab the rope attachment and face away from the machine.
Bend over at your waist until your torso is at a 60-degree angle with the floor.
Extend your arms straight and contract your triceps at the top of the movement.
Return to the starting position and repeat.
5. Double-Arm Dumbbell Hammer Curl – 5 Sets 20 Reps
As fatigue starts to kick in, feel free to lighten the weights but do not compromise on form and intensity. If you don’t feel a pump after 20 reps, it’s a sign that you need to lighten the weights and focus on contracting your muscles.
Steps:
While standing with a shoulder-wide stance, grab a dumbbell in each hand with a neutral grip (palms facing each other).
Keep your elbows at your sides and curl the dumbbells towards your shoulders.
Pause and squeeze the life out of your pythons at the top of the lift.
Do both arms at the same time.
6. Lying Extension With Rope Attachment – 5 Sets 20 Reps
Steps:
Place a flat bench beside a cable pulley attached to the lowest setting.
Lie down with your back placed on the bench and your head next to the pulley.
Grab the ropes with both hands and perform a skull-crusher type movement.
Don’t let your elbows flare out as you perform the exercise.
7. Seated Barbell Curl – 5 Sets 20 Reps
Steps:
Sit on a flat bench and place a flat barbell on your thighs.
Grab the bar with a shoulder-width grip.
Curl the weights from the top of your thighs towards your shoulders.
Return to the starting position with a slow and controlled motion.
This exercise works on your bicep peaks.
8. Double-Arm Dumbbell Kickback – 5 Sets 20 Reps
Steps:
Stand upright with a shoulder-wide stance and grab a dumbbell in each hand with a neutral grip.
Bend over at your lower back until your torso is at a 60-degree angle with the floor.
Lift your elbows until they are slightly above your torso. Bring the dumbbells close to your chest.
With your elbows pinned at this position, extend your arms straight.
Contract your triceps at the top of the movement.
Return to the starting position and repeat.
9. EZ Bar Reverse Curl – 5 Sets 20 Reps
Steps:
Stand upright while facing a cable pulley attached at the highest setting.
Grab the EZ bar attachment with an overhand grip.
With your elbows pinned to your sides, curl the bar by bending at your elbows.
Contract your biceps at the bottom of the movement.
10. Bench Dip – 5 Sets 20 Reps
Steps:
Place two flat benches parallel to each other.
Sit down on a bench and place your hands next to your thighs.
Place the balls of your feet on the second bench.
Hinging at the elbow, lower your body down as far as you can, or until your upper arms are parallel to the floor.
Extend your arms straight to get back to the starting position.
Rest – 2 Minutes
After every set, make sure you are not resting for more than 120 seconds. Two minutes are all you need for catching your breath and ATP replenishment. By the end of the workout, you will be running on fumes, and you will have the most insane sleeve-ripping arm pump.
Conclusion
The 1000-rep arm workout routine will train your guns from every angle. It will help break plateaus and ensure overall arm development. While we recommend following the exercises mentioned in the article, you could use substitutes or perform your favorite lifts, given they target the muscles in the same way.
In the weeks where you will not be performing the 1000-rep arm workout, you can follow your usual (read: vanilla) bicep and tricep training routines.
How often do you train your arms?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Cardio Methods For Bodybuilders Who Hate Running
A little bit of cardio does wonders.
We’ve heard it a million times – “I love working out I just hate running.” Since we were young running has been touted as the ultimate form of cardio. Those weekend warriors with their Nike spandex gear don’t make it any easier. With watches that track every step and instagram pictures to boot – these guys wear every mile as a badge of honor.
Well we’ve got news for those guys. While running is definitely good in moderation, too much of constantly pounding the pavement will wreck your joints especially your knees. Compounded with the massive size of most bodybuilders it’s no wonder it’s not every athlete’s cardio of choice. Well good news. We’ve got 5 five exercises just as good…nay, BETTER than running that will be right up your alley.
20 minute 10 meter sprint
We first heard about this one Men’s Health. The first thing you need to do is mark out a length of 10 meters (about 10 steps), this will be your work area. You want to cover that 10 meter distance once within one minute (too easy right?). Now you want to cover 10 meters 2x within the same amount of time. Keep going until you can complete 20 meters in one minute.
This exercise starts slow but gets turned up real fast. Don’t cheat in the beginning, trust us you’ll need the rest. Mere mortals will make it to about 13, studs will make it to 18, and Gods will make it to 20 meters in one minute. Which one are you?
Burpees
Ah this brings me back to my military days. You start off straight up, arm to sides. You then drop down and complete a full push up, you get back up into starting position and then jump high into the air with arms extended. When you land, get back down into pushup position and repeat.
Performing just 10 reps fast can rev your metabolism as much as a 30 second all out bike sprint, burning 2 calories per burpee for a 180 lb man. Aim for 10 burpees within 60 seconds.
Kettle Bell Swing
This explosive cardio exercise works the big muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin.
In a recent study participants burned 2o calories per minute with an average heart rate of 93% of their max, sustained over a 20 minute workout.
Next time someone invites you to go for a run, tell them you’d rather protect your joints and raise your heart rate instead.
Best Bodyweight Triceps Workout For Horseshoe-Shaped Arms
Get those arms to pop and show your triceps some love with these bodyweight triceps workouts.
We often focus so much on our pecs, biceps, and abs, that we leave out one crucial spot: the triceps. That definition is just as much the back of the arms as it is the front. That horseshoe-shaped muscle is every bodybuilder, gymgoer, and athlete’s dream, but it requires more than just curls and the bench for exercises. Targeting your these is critical to seeing big gains and loving how your arms look, sleeves or no sleeves from some of the best bodyweight exercises.
It is important to note that aesthetic is just half the battle. What healthy and huge arms can do is balance out and stabilize the bicep giving your body that much needed equilibrium you may not even notice. Much of the pain people suffer is from an imbalance between the biceps and triceps and through constant training and recovery, this pain will subside from repeated workouts with some of the best bodyweight exercises.
Your triceps make up two-thirds of your arm, so stop neglecting them and let that hard work you put into your biceps show. Many of these exercises below will target multiple muscles so the overall benefit is great to not only your arms, but other important muscles as well. Add to your growth and overall wellness with these 7 bodyweight triceps workouts.
Narrow-Grip Pushups
A slight variation on a standard pushup, narrow-grip pushups are slightly closer to the midline of your body, therefore using your triceps much more. Using explosive movements for power, or slower ones for size, these are some of the best bodyweight exercises to get the arms fired up.
To begin, place your hands under your chest closer than shoulder-width apart. Lower your body by bending your elbows but keep them tucked close to your torso. Remember to keep a tight core and flat back. Using your triceps and pecs, push your body back up and repeat.
Bench Dips
Bench dips are perfect for muscle definition and tone, increasing strength in the upper body. Bench dips are great because you can use a bench, chair, and even a low table for these bodyweight exercises and the push motion to build the upper arms and strong triceps.
With your hands on the edge of a bench (or whatever you’ve chosen to use), sit with your legs out in front of you. With your elbows tight to your sides, lower to the ground bending your arms at 90 degrees. Push back up, locking your elbows at the top.
Plank-To-Pushup
The plank-to-pushup is a great all-around exercise for it combines to target the triceps, pecs, shoulders, and abs. Not only can this exercise build overall arm strength, but it can increase shoulder mobility as well from some of the best bodyweight exercises with extension for a solid workout derived from push ups for strong triceps.
Start in a plank position with your forearms under your shoulders. Driving from the ground, use your triceps to get onto the palms of each hand, driving head first up. Drop back to your forearms into a plank position and repeat for the best results from this triceps exercise and upper arm burner.
Pike Pushup
The pike pushup is an interesting variation of the pushup and is highly effective in building upper body strength. It can also improve focus and balance given its level of difficulty as a bodyweight movement taken from push ups.
The starting position for the pike pushup is the downward dog position with your hips up and each arm extended out and down. Bending your elbows, allowing them to flare out slightly, lower your head to the ground. Push back through each arm past your head to return to the starting position of downward dog.
Press Up
The press up begins in the cobra position, on your stomach with your hands shoulder-width apart and hips down. Drive into the ground and start to straighten your arms which will raise your upper body. The key is to maintain tension in the arms to get the maximum benefit. Lower the upper body to return to the starting position and repeat for the best results for your muscles.
Diamond Pushup
Diamond pushups are considered one of the best push-ups for triceps for it is effective and forces much of the work. Slightly different than the narrow-grip pushups in hand placement, diamond pushups are also great for chest and shoulder muscle development to help stay on top of your training.
Begin in a pushup position with your hands placed under your chest forming a diamond. With a tight core and flat back, lower to the ground, keeping your elbows tight to your body. It is important to not flare your arms out with this exercise and keep a straight back.
Triceps Bodyweight Extension
Another variation of a plank, this triceps extension exercise is great for building not only core strength but also pumping up those triceps.
This exercise requires a bar, rope, or at least something that allows you to hold onto with room to duck under that will add resistance. Grip the bar overhand and with a sturdy core, assume a plank position with a straight back. Bend your elbows and duck under the bar. Push your body back to the plank position as you straighten your elbows and repeat the process of the triceps extension.
Wrap Up
Try these exercises as you look to make big gains in the gym or wherever your workouts take you. Having triceps that pop are key to getting that horseshoe-shape arm and balancing out the chest and bicep. Stop overlooking this vital muscle that will help you both aesthetically and athletically look good and feel great. Give yourself the benefits of performing daily functions efficiently and effectively, while also owning every aspect of your strength building experience.
What are your favorite triceps workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato