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Bodybuilder Megan Elizabeth Has Passed Away at 28 Years Old
The 28-year-old earned her pro card in 2018.
IFBB pro bodybuilder Megan Elizabeth has passed away at the age of 28. The cause of Marshall’s death has not been released. An announcement was made on the Facebook page of her mother, Denise.
“It is with the heaviest of hearts that Chuck and I let you know that we said goodbye to our beautiful Megan yesterday. We have had many reach out after seeing other posts. We will let you know about services after we have some time,” Morris wrote.
“Megan has been taken from us sooner than any of us were ready for, and as parents our hearts hurt and are broken. We now have another angel in Heaven to watch over us. Megan will join my Mom and my sister and her MawMaw. Soar high Miss Mighty Mouse! We love you always.”
Megan Elizabeth was an athlete all throughout her life. She joined the Navy after high school and learned about bodybuilding in 2013. She quickly gained a passion for the sport and trained to build her impressive physique. In 2014, Elizabeth began competing. This is when she started working toward her pro card. Elizabeth was able to earn her card at the 2018 NPC Junior USA Championships.
Elizabeth took to Instagram recently to celebrate the anniversary of earning her pro card.
Megan Elizabeth has stepped away from bodybuilding over the last few years but she was still a big part of the sport.
This has been an unfortunate time in the sport of bodybuilding. Many athletes have lost their lives recently and this has caused Olympia owner Jake Wood to push for a change.
I AM DEEPLY SHAKEN BY THE LOSS OF ALENA. I AM NOT ONE FOR EMPTY WORDS. INSTEAD OF MAKING POSTS I’M MAKING CHANGES. I HAD A PRODUCTIVE MEETING WITH JIM AND TYLER MANION THIS MORNING AND WE’RE ALL SICKENED BY THIS TURN OF EVENTS. WE AGREED THAT CONDITIONING IS OVER EMPHASIZED IN THE JUDGING CRITERIA AND SOMETHING MUST BE DONE. I WILL PUSH FOR CHANGE IN ALL DIVISIONS,” wood wrote.
Generation Iron sends condolences out to Megan Elizabeth’s family and friends during this time. This article will be updated as more information is confirmed and becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
8 Joint-Friendly Trap Bar Exercises for Mass
8 Joint-Friendly Trap Bar Exercises for Mass
Why you should use the trap bar…
• Versatility. In addition to deadlifts and farmer carries, the trap bar (or hex bar) offers a wide array of lesser-knownexercises to combat the monotony of your stale workouts.
• Spare your joints. With the weight distributed evenly around your center of mass, the trap bar makes it easier (and safer) to get into optimal positions. Thus, minimizing any of the unwanted joint stress often associated with the straight barbell.
• Increase loading potential. You can load more weight onto the trap bar than many conventional exercises performed with dumbbells and kettlebells.
• Maximize strength potential. With higherloading comes greater strength gains. For example, the common limiting factor during the deadlift is the lower back. With low back involvement minimized during trap bar deadlifts, and most of the emphasis placed onto the quads given the squat-like movement pattern, it’s not uncommon for lifters to pull more weight with the hex bar over the straight bar (1).
Let’s get to the exercises.
1. Floor Press
The major benefit of the trap bar floor press is it’s easier to set up than the dumbbell variation, which is usually limited unless you have someone handing you the weights.
What’s more, the neutral grip of the handles offers a similar benefit to the Swiss bar, in that it places your shoulders into an externally rotated position. This, in combination with the reduced range of motion, makes for a great shoulder-friendly press variation.
Your grip will also be challenged to a greater extent with the trap bar given the load distribution.
2. RDL
You may have heard bloody shins are an unavoidable consequence of the Romanian deadlift (RDL). While keeping the weight close to your center of mass is important from an injury-preventative standpoint, it doesn’t mean you should use the bar as a cheese grater. Instead, ditch the CrossFit high socks and replace them with the trap bar.
With the handles at your sides, it’s way easier to get into your starting position since itencourages you to reach down as opposed to forward. This is a result of standing inside the weight (with the hex bar), as opposed to behind it (with the straight bar).
3. Overhead Pin Press
Most people don’t have any business overhead pressing with a barbell, given the demanding mobility prerequisites. This half-kneeling variation makes it easier (from a mobility perspective) to press overhead as opposed to a bilateral standing position.
Moreover, the shoulder-saving benefits of the floor press are echoed here given the neutral (palms in) grip of the trap bar.
To add icing to the cake (or salt to the wound depending on how you look at it), pressing from a full stop greatly reduces momentum. This ensures you’re pressing through a full range of motion by providing depth indication and, as a result, increases the intensity of the lift.
4. Pendlay Row
The trap bar Pendlay row is an awesome joint-friendly back-builder to add to your arsenal. It’s similar to the pin press, in that you start and finish each rep from a full stop. Here, the weight is rested either on the floor or a power rack.
The bent over row is commonly associated as a mid-back lift. But when performed in a hinged position, offers an isometric contraction in the lower back as well. This, in effect, can be a limiting factor if you have pre-existing back issues.
Rowing from a full stop (like the Pendlay row) alleviates some of the stress from the lower backsince it’s not constantly under load.
To take it a step further and minimize low back involvement even more, you can perform the same lift by elevating the weight onto spotter arms.
5. Trap Bar Push-Up
Shoulder and wrist pain are occasionally associated with push-ups. Not always, but occasionally. Similar to the floor press, the neutral grip of the trap bar reduces elbow flare(a common contributor to shoulder pain during push-ups). Plus, gripping the handles of the trap bar eliminates the need to extend your wrists and adds an element of grip work into the equation.
You can perform push-ups with the high handles for added range of motion or flip it over and use the low handles for a reduced range of motion. Both are great options depending on your goals.
If you’re like most people and have banged up shoulders from benching all the time, incorporating more push-ups into your routinemay be wise. See here for 10 more pec-popping push-up variations.
6. Inverted Row with Trap Bar
Generalizations and broad stroke suggestionsrarely work in the gym, but if there’s one thing most people should do more of it’s horizontal rowing exercises. And the inverted row ranks high among the best of ‘em.
Typically, you would perform inverted rows with a straight barbell. The only caveat is you’re limited to either an overhand or underhand grip.
Conversely, the trap bar allows you to row with a neutral (palms in) grip. As noted with the pressing variations, a neutral grip row tends to feel better on the shoulders. Plus, you’ll feel a great contraction in your mid traps and lats.
7. Rear Foot Elevated Split Squat
After you’ve tried trap bar split squats, you’ll wonder why it’s taken you so long to add themto your training. It’s such a natural fit and allows for higher loading potential than dumbbells. Plus, it just looks badass.
8. Rack Pull to Shrug
Have the trap bar set up on a couple of spotter arms at roughly knee-height. Gripping the low handles firmly in the center with a neutral spine and braced core, “deadlift” the weight off the rack explosively and shrug as you extend your hips in one motion. Push your hips back and lower the weight back down to it’s starting position.
This is a killer posterior-chain lift as itincorporates the glutes, hammies, and low back while hammering the upper traps. Go heavy andmaintain optimal form.
References
1. https://pubmed.ncbi.nlm.nih.gov/21659894/
Best Barbells For Bodybuilding & Home Training (Updated 2021)
These barbells are perfect for boosting your bodybuilding goals and beefing up your home gym while offering great value.
Barbells are a seriously effective exercise tool and must have piece of equipment in your home gym, whether you have a rack or not. Of course, a rack is more than helpful especially when it comes to your big three powerlifts being the squat, bench press, and deadlift, but other exercises can be seriously enhanced when you add a barbell to them. When looking to maximize your gains with barbells and add diversity to those workouts, barbells are a sure fire way to get this done.
We’ve put together a list of the Best Barbells for 2021 to boost your bodybuilding goals and home gym. The right barbell can enhance those heavy lifts and more functional exercises so all your bases are covered. Quality and durable, each of these barbells are what you need to thrive in your training goals.
Best Barbells For 2021
Best Barbell Overall
The best barbells overall will work to be durable and high quality while still providing versatility and functionality. The right barbells can boost all your gains and take your strength training and your workouts to new heights.
American Barbell 20KG Training Bar
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Price: $325.00
Check out our individual review here!
Best Barbell For Weightlifting
Those who are into weightlifting and strength training regularly need the right bar to provide the best for your workouts. The ability to pack on weight for bigger lifts and still have a functional bar for other exercises can greatly influence your gains.
LIONSCOOL 7-Foot Olympic Bar
LIONSCOOL 7-Foot Olympic Bar is a great weightlifting bar made from high-grade steel with a hard chrome finish to withstand resistance and repeated abuse. High-quality bearings inside sleeves provide for a smooth and quiet spin and the design offers multiple knurling positions for a secure and stable grip. With 500 lbs. weight capacity, this bar holds 80,000 PSI high tensile strength so you can lift heavy and tackle your weightlifting needs.
LIONSCOOL 7-Foot Olympic Bar is made from high-grade steel with a hard chrome finish for the best durability. A versatile bar, this is great for those looking to get stronger, fitter, and faster.
Pros
Made from high-grade steel with a hard chrome finish
Multiple knurling positions provide for great grip
Holds up to 500 lbs. for those weightlifting, powerlifting, and strength training goals
Cons
Bar may be slightly lighter than advertised compared to the best barbell for bodybuilding
Sleeves aren’t as smooth as other high-quality bars
Price: $139.99
Best Barbell For Powerlifting
Powerlifters need stable and durable barbells to boost those big three powerlifts. With so much weight on the bar, you want to be able to lift as much as possible without fear of the bar breaking or you suffering an injury.
CAP 7-Foot Olympic Bar
This bar from CAP Barbell is built from solid cold rolled steel with a black phosphate finish. The sleeves are designed with snap clips and solid knurling allows for great grip, especially when lifting heavy. Made from steel, this bar is durable and high quality to ensure longevity and has a tensile strength of 110,000 PSI. Perfect for those who lift big, “The Beast” is a great bar to add to your home gym for serious growth.
CAP 7-Foot Olympic Bar is built from solid cold rolled steel with a black phosphate finish. A durable bar, this ensures a secure grip when lifting heavy.
Pros
Great for heavy lifting and a solid grip ensures an effective lift
Great for all experience levels involved in weightlifting
The bar itself is fairly great quality for powerlifting needs
Cons
Metal does tend to splinter and while the bar is well made, the threaded sleeves are not of equal quality
Price: $148.25
Best Barbell For Beginners
Those just starting out should consider great beginner barbells. It will reinforce grip and give you a better idea of what to expect as you progress in your fitness journey.
Force USA Ranger Barbell
Force USA Ranger Barbell is ideal for those looking to start to lift heavy and is a strong, quality Olympic barbell. Standard whip allows you to keep control and the shaft is ground and polished for a refined finish. With 170,000 PSI tensile strength, this is extremely durable and heavy duty able to tackle any of your needs. For beginners, this is just what you need to kickstart your weightlifting journey.
Force USA Ranger Barbell is ideal for anyone looking to lift heavy. Extremely durable and heavy duty, this bar is great for progressing your lifting form.
Pros
Durable and heavy duty with 170,000 PSI tensile strength
Standard whip is great for control with training and when plates are on
Perfect for those weightlifters just starting out
Cons
Provides enough grip but could be better for weightlifting and powerlifting
Price: $239.99
Best Barbell For Squats
Squats are essential for boosting leg growth and the right barbell can work wonders for your lower half gains. Comfortable and versatile, this will feel good on your back and offer the best in terms of range of motion.
papababe Olympic Barbell
papababe Olympic Barbell is built from solid cold rolled steel with a hard chrome finish to ensure strength and durability. The diamond knurling offers a secure grip and the rotating sleeves work to reduce pressure off the wrists and forearms. With weight support of up to 1,000 lbs., the superior design allows for a wide variety of workouts designed to help you tone, gain muscle, and improve your all around fitness levels.
papababe Olympic Barbell is built from solid cold rolled steel with a hard chrome finish for strength and durability. This versatile bar works to target specific groups for the best workout around.
Pros
Well-built and made from quality and durable material
Holds weight up to 1,000 lbs. which is great for weightlifting and powerlifting
Diamond knurling offers great grip to tackle any workouts
Cons
Whip is okay but for those looking for more, this is rather stiff
Price: $106.99
Best Barbell For Deadlifts
Along with squats, deadlifts are also an essential powerlift that can make others envy you. The right barbell will be able to hold as much weight as you want with a comfortable grip to provide for optimal movement.
XMark VOODOO Weight Bar
XMark VOODOO Weight Bar is built for those who want to perform while looking for products at a reasonable price. With 185,000 PSI, this bar offers superior tensile strength and has a weight capacity of 1,500 lbs. with moderate flex. A quality grip ensures stability and safety and the micro grooves on the collars ensure your plates stay in place. Comfortable and consistent, this bar is great for exercises like deadlifts to help maximize performance.
XMark VOODOO Weight Bar is built for performance and price. With superior tensile strength and great durability, this bar can boost all your workouts.
Pros
Versatile and convenient bar for those looking to perform well, especially with lifts like the deadlift
185,000 PSI is superior tensile strength with a 1,500 lbs. weight capacity for plates and bearings
Good grip and collars help plates stay in place for powerlifting
Cons
Overall quality varies from bar to bar in terms of knurling and finish
Price: $208.00
Best Barbell On Amazon On A Budget
Finding the right barbell at an affordable price can be challenging. Thankfully, Amazon is a great place to find awesome products and barbells are no different.
Titan Fitness Economy Olympic Bar
Titan Fitness Economy Olympic Bar is a great bar to boost your Olympic lifting needs and is designed to hold up to 700 lbs. Made of durable, cold-rolled steel, this high-quality bar will last a long time and ensure you get only the best in terms of longevity. An easy-grip surface allows for stability and the diamond knurling provides for a sturdy grip. For those on a budget, this bar can give you great quality while not totally breaking the bank.
Titan Fitness Olympic Bar is great for Olympic weightlifting for those looking to boost performance. An easy grip surface and heavy duty steel construction is perfect for improving your home gym.
Pros
Durable and high-quality steel bar to ensure longevity
Easy-grip surface allows for better gripping and stability
Affordable price still gives you a great bar
Cons
700 lbs. capacity is a lot but much less than others on the market
Price: $129.99
Best Barbell For Women
Women may be looking for a barbell that can boost their gains without any nonsense attached. Able to provide great grip and stability for their workouts, a good barbell can tone, build muscle, and help you hit those desired goals.
Synergee Games Barbell
Synergee Games has built a great bar for tough workouts made from high-grade steel with a tensile strength of 190,000 PSI. With a loadable sleeve of 16.4’’, this bar can carry loads and ensure you see growth with whatever exercise you embark on. Weighing 15kg and being 79.13’’ long, this bar is perfect for any style workouts for maximum training and performance. A cerakote finish comes in different colors and this bar is great for whatever your workouts bring.
Synergee Games Barbells are made with superior construction to withstand your toughest workouts. A cerakote finish ensures durability and a comfortable grip is great for any exercise.
Pros
A great looking bar great for functional exercise
Good value and can hold a lot of weight for those big lifts
Cons
The bearings are poor quality and wear down after only a few uses
For the price, this could be better
Price: $299.95
Best Trap Bar
Trap bars offer the ability to have a great alternative to your favorite exercises while still promoting better form and strength. Keeping you in the center and working on preventing injury will prove to be highly effective moving forward with your lifts.
Force USA Walkthrough Trap Bar
Force USA Walkthrough Trap Bar is an innovative and counterbalanced design to give you the best chance at gains by offering a variety of exercises. A convenient walkthrough design and built-in bar jack make working out easy so your focus can only be on lifting huge weight. Ergonomic lifting handles offer great grip and you can load and unload plates with ease. With less stress on your back, this bar promotes form and requires less headache to learn the proper movements of those big lifts.
Force USA Walkthrough Trap Bar allows you to load and unload plates with ease. The innovative design is great for less stress and better performance.
Pros
Walkthrough design is convenient for a variety of workouts
Ergonomic handles offer great grip and plate loading is easy
Innovative design to offer less stress on your low back
Cons
The handles tend to spin and are a little wide for some
Price: $399.99
Best Specialty Bar
Specialty bars offer the ability to tackle many lifts in a variety of ways. By focusing on specialty bars and their ability to provide for great gains, you really feel a need to own at least one kind of specialty bar to keep your workouts fun and engaging.
American Barbell Hex Bar
American Barbell Hex Bar is a great bar when looking to switch up your traditional deadlift while also allowing versatility with a number of exercises. This bar works to reduce stress on your low back given that you stand in the middle as opposed to slightly behind. Keeping the bar closer allows you to engage different muscles and have a more effective workout. While you don’t need a rack, this bar is fully rackable and fits all Olympic plates. The bar is 85’’ long with 16’’ loadable sleeves and weighs 40 lbs. Knurled handles ensure great grip and this hex bar is a great variation when looking for something different than barbells while getting the same benefits.
American Barbell Hex Bar is great for those looking to switch up their deadlift training. An effective tool for heavier lifts, this is perfect for those looking to advance their deadlift and PRs.
Pros
Great durability and can withstand a lot of weight
Bar and handle size work well for all levels and all athletes
From a reputable company who knows the needs of consumers
Cons
Doesn’t accept a standard Olympic collar and there is an option for a collar to buy from them directly
The ends are hollow and are not protective against cutting you
Price: $310.00
Benefits Of Barbells & Barbell Training
Offering a great full body workout and aiding in many functional movements, barbells are great for enhancing all areas of your athletic performance. The benefits of barbells and barbell training include:
Improved athletic performance: Great full body workout to enhance size and strength, while also providing support for functional movements (1).
Versatility: Working to enhance both cardio and strength, barbells can be used in a number of ways.
Better cognitive function: Works well with drop sets and increased time under tension, while also boosting your confidence as your strength and physique improve.
Convenience: The best barbell for bodybuilding won’t take up that much space and is easy to use.
Barbells Vs. Specialty Barbells
Using the traditional barbell allows you to tackle a multitude of workouts for it is versatile in its ability get work done. Of course, those big three powerlifts are done with a traditional bar but other, more functional exercises can be handled with ease and convenience. Specialty barbells work to handle more niche exercises but provide for different benefits all while aiding in those exercises performed with the traditional barbell. For example, the hex bar is a great bar to use for the deadlift for it keeps you centered and grounded for added safety and can increase gains. But the benefit is that when you transition over to the barbell, you can tackle the deadlift more effectively (2).
Types of specialty barbells include: the Hex bar, Swiss bar, EZ Curl bar, Buffalo bar, Yoke bar, and Cambered bar, among others.
How We Choose
When looking at the best barbells, and in particular the best barbell for bodybuilding, we look for a number of factors because you deserve the best when it comes to beefing up your home gym and working on those bodybuilding goals. The company producing the barbell is important because you deserve to have brands that only produce the highest quality fitness equipment. We look for the material and durability of the product, like if it is made of stainless steel, as well as the tensile strength because you certainly don’t deserve to have a bar that will break under pressure. Finally, we know fitness equipment can get pricey and we look for those brands that will not break the bank but still offer great products at an affordable price.
FAQ Section
What is the best barbell?
American Barbell 20KG Training Bar. This bar is a versatile bar tested and approved for training and competition. The precision ground alloy stainless steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance.
What is tensile strength and why does it matter?
Tensile strength is how much a barbell can hold in terms of weight. If the weight packed on exceeds the tensile strength, then it can break. This matters because for those of you lifting big, for you want to be able to put on as much weight as possible without the fear of it breaking on you.
Should I focus on a barbell or a specialty barbell?
This depends on your goals. Barbells are great for they work for a host of exercises and of course, those big three powerlifts. But something like a specialty barbell can work for niche exercises and give you the best chance to succeed when it comes to tackling those bigger lifts.
Wrap Up
Barbells are great tools to seriously affect your lifts and enhance all areas of your gains. Adding a barbell to your home gym is something that will prove to be effective and worthwhile in the long run, especially for those still weary about going to a gym. Check out our list above and see which one of these barbells seems appealing to you because the benefits will be well worth the purchase.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Andersen, V.; Fimland, M.; Mo, D.; Iversen, V.; et al. (2018). “Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study”. (source)
Breon Ansley Full Interview | Classic Physique vs Men’s 212 & Chris Bumstead Rivalry
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Watch the full uncut GI Exclusive interview with Breon Ansley
Breon Ansley is one of the most iconic Classic Physique competitors since the division’s inception. He’s a two time Olympia champion and helped set the standard for what Classic Physique should look like. But over the past two years, Ansley has been challenged by his rival Chris Bumstead – who has now won the Olympia two years in a row.
That’s why last year we connected with Breon Ansley over a video call to talk about his future plans, his rivalry with Chris Bumstead and many other topics. This interview took place right before the Olympia 2020.
Over the past year we’ve released multiple GI Exclusive segments from our interview with Breon Ansley. This uncut full length interview includes topics such as his training tactics for Olympia, whether or not he will one day transition to Men’s 212, and his mindset about his rivalry with Chris Bumstead.
Listen To Our Breon Ansley Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Breon Ansley interview here:
Breon Ansley clarifies his past comments and about Chris Bumstead and his thoughts on their rivalry
Breon Ansley is and always has been a respectful and confident pro bodybuilder in the Classic Physique division. So it came as a shock to some when he seemingly agreed with Bradley Martyn – who claimed that Chris Bumstead was lacking in certain areas of his physique despite winning the Olympia 2019.
The video clip went viral and made headlines across many bodybuilding media outlets including Generation Iron. After this – it seemed that Breon Ansley was unhappy on how he was presented in the news stories, making comments on social media that the headlines were misleading.
To clarify the entire situation, we connected with Breon Ansley via video chat to discuss not only his past comments but the upcoming Olympia 2020 and the future of Classic Physique as a whole. Of course, ultimately Breon Ansley lost again to Bumstead at the 2020 Olympia – but it’s interesting to see Ansley’s mindset about his strongest rival.
Breon Ansley Answers: Will He Transition To The Men’s 212 Division?
Wrap Up
We discuss many more topics with Breon Ansley than what can be fully covered in this article. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics including his training tactics, the future of Classic Physique as a whole, and more!
TJ Marrero Breaks Teen American Record With 283kg Deadlift
The 17-year-old powerlifter bested the previous record by half a kilogram.
Antonio “TJ” Marrero entered the 2021 USA Powerlifting Massachusetts/Rhode Island State Championships looking to make an impact. That is exactly what he did as the 17-year old set a new American deadlift record in the Teen 16-17 (T2) division. Marrero completed a 283kg (623.9lb) deadlift to claim the championship.
Marrero beat the previous record by just half a kilogram. Jacob Waltzer set the previous record during the 2020 USAPL Virginia Winter Wrecker when he deadlifted 282.5kg (622.8lb). This record stood for nine months before Marrero was able to climb on top. Marrero posted the record setting lift on his Instagram account where he makes the lift look rather easy.
TJ Marrero’s performance at this event was impressive all-around. He entered the competition at a bodyweight of 74kg. He totaled 573kg (1,263lb) with his three lifts. The full breakdown was a 180kg (396.8lb) squat, 110kg (242.5lb) bench press, and of course, the record-setting 283kg (623.9lb) deadlift. All three lifts were competition bests for Marrero, who is beginning to make some noise on stage.
This was just Marrero’s third appearance in a sanctioned event. He began competing in March and won gold in his first competition at the USAPL Pittsburgh Spring Classic. Marrero has been making crazy strides in training in a short amount of time as a powerlifter. His numbers will only continue to rise as he progresses in the sport. Along with powerlifting, Marrero also has a passion for bodybuilding.
For what it’s worth, Marrero’s American record is 12 kilograms more than that of the International Powerlifting Federation Sub-Junior division. This features competitors 18 years old and under, which is where Marrero would be if he had competed internationally. France’s Nahel Baali deadlifted 271kg (597.5lb) at the 2019 European Powerlifting Federation European Classic Championships.
The speed at which TJ Marrero is adding weight to his lifts is impressive and shows that there is a bright future ahead as a powerlifter. Whenever he competes again, it will be a must-watch to see if he attempts to break his own record and continue to set a mark that is difficult to reach.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Robert Timms Looks Incredible in Recent Updates, Can Challenge Chris Bumstead
Robert Timms is looking absolutely insane ahead of the Olympia.
It appears that Robert Timms aka Mr. Classic Physique has is riding to a new level. After winning at the Texas Pro, Timms has posted a recent update on his social media. In the photos he showcased a truly incredible physique. In fact, he looks so impressive that he could potentially give Classic Physique Olympia champion Chris Bumstead a run for his money.
Robert Timms has the kind of structure and musculature necessary contend with the current reigning champ. The Texas Pro sun showed that he is more than ready to crack into the top five of the division, defeating the likes of Logan Franklin, a rising contender in his own right.
While there are still some things to work on for the budding contender, Robert Timms clearly has all the potential in the world. As the Olympia closes in, Timms is fine tuning his physique and could prove to be a real threat at this year’s show.
If there’s one knock on Robert Timms it’s his presentation. Being able to show off your muscle in a proper manner is paramount to success at the Olympia. That said, it appears Timms is dialing things in and working on his posing.
If you watched my post show interview you would have heard me say I will review the tapes and prepare. ?relax gentlemen = ⬆️ my front relaxed pose I feel was too exaggerated and I should have relaxed my shoulders a bit. @mrolympiallc everything has to be right, the slightest mistake can cost you the show. I know for a fact that the other competitors already have these things down and the last thing I want to do is feel out of place.
Top Contender on the Rise
Robert Timms has also made some truly insane back gains that should carry him far in the competition.
FAMILY I FINALLY GOT IT!!! I was struggling with my back double and couldn’t figure it out for the life of me. I was told that I don’t open my back and I didn’t understand I sat and watched some of my competitors (I’ll tell you who after the Olympia lol ) and took a page out of their book AND BOOM There you have it, it’s not perfect yet but it will be. This will be the new variation and when I have a back pump I bet it’s gonna be NUTTY!!!!This was taken today right after fasted cardio (Tune into my IG live every morning on the stairs?) @cementfactoryone step at a time my posing will be pristine!!!
What do you think of Robert Timms, Mr. Classic Physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
5 Natural Herbs To Boost Immunity For Better Overall Health
Fight off illness with these herbs to stay healthy and keep your fitness moving forward.
The winter months can be especially brutal for those who exercise at a high level on a regular basis as pathogens begin to appear, for example the cold or flu. While over-the-counter medications may provide some relief, the cons can often times outweigh the pros, leaving you stuck with fighting off these unwanted pathogens. Natural herbs are a great supplemental way to fight off viruses and also improve your overall health for they support immune function and keep your body running at full capacity. Whatever time of year, it is important that your body is in top shape to not only fight unwanted visitors, but also aid in recovery and your overall health and wellness for optimal immune health and diet to keep your from disease.
Moving into these colder months, and dealing with cold and flu season, it is important to look for ways to stay well to avoid any unwanted illness that could leave you from the gym and these herbs can do just that. While some skepticism around traditional medicines, such as traditional Chinese medicine, is fair to be had, there is something to said about herbs and the power and they hold in our bodies. Taking a good multivitamin or omega-3 supplement is a great way to get herbal nutrients into our bodies often missed by foods, but these natural herbs can also aid in our bodily functions that are important for us to operate. Our immune systems are strong but can also be fragile so knowing what to take and how to improve them is a big bonus when it comes to us staying well overall and aiding in immune health as we try to keep things like our respiratory systems clear with help from these herbs.
The Immune System & How It Works
Your immune system is your body’s defense to protect against disease and other unwanted pathogens that may see your body as a worthwhile host. The challenge your immune system faces is the ability to identify pathogens versus your own healthy tissue. Split between two subsystems, your immune system works tirelessly to leave you well and safe. The innate immune system is the first line of defense and the most dominant system to fight these pathogens. It will recognize pathogens via receptors but cannot specifically target said pathogen. The adaptive immune system comes to its aid as the second line of defense to ensure a more specific approach to targeting the pathogen allowing your body the opportunity to take control and eliminate it.
There are plenty of ways to boost your immune system. Getting plenty of sleep, preferably eight hours a night, is an easy way to start and can be moved around an already busy schedule. Being outside and obtaining vitamin D is great for your physical and mental health while also doing regular meditation and yoga, as well as other activities that can calm the mind and work to your physical benefit. Maintaining a good weight and getting plenty of movement is important, as well as having a well balanced and healthy diet full of whole food meals, like fresh fruits and vegetables, which are great for immune health and helps their anti inflammatory effects for common goals to eliminate the risk of making you sick especially during activity and from viruses.
Taking herbal remedies can be useful for immediate relief of a cold or something like sinus problems, as well as anti inflammatory building, but can also ensure that you stay on top of your game to receive the above benefits. Supplements can really aid in your overall health and should not be overlooked. With the ability to progress your training to optimize performance goals, as well as running at full capacity, herbs can aid in your overall health and wellness and leave you feeling great and your immune health high for optimal effects.
Natural Remedies Versus Over-The-Counter Medication
When it comes to treating the body, everyone has a difference in opinions. Some prefer grandma’s chicken noodle soup while others would rather run to the pharmacy for the quick fix. One argument for the over-the-counter route is that you know the dose and the effect, making it nearly a sure bet it will work. Using an herbal remedy can often times take trial and error and those nasty colds linger on and on and all you want is relief. But natural remedies have proven better for the body and the mind and can be cheap and effective alternatives to those medications. While some supplements aren’t regulated by the government, natural herbs are a safe and sure bet to provide health benefits in a cost effective way in order to fight those nasty colds and flus to have your immune health high.
The benefit to herbal medicines, like those used in traditional Chinese medicine, is also that you can take multiple natural remedies at once, eliminating any harmful effects that taking many over the counter medications can cause. While it is important to know exactly which medications to take, it is important to know which herbs to take as well. With scientific backing on many these herbs, that skepticism comes from a lack of studies on a fair amount of them. Through word of mouth and trial and error, you can absolutely find the right ones for you. It may just take a little time for the best results.
These 5 herbs are sure to boost immunity during those gloomy winter days when the common cold decides to strike.
Turmeric
Turmeric is among the top-selling herbal supplements in the U.S. and when it comes to exercise, it’s hard to compete with turmeric. Most people recognize turmeric as an anti-inflammatory supplement and its effect on muscle soreness is powerful. It is also popular for its immune properties as it has powerful effects on gut bacteria, and with the gut wall holding nearly 70% of the cells within your immune system, turmeric proves to be a great supplement in boosting immunity for flu season. Since turmeric comes in a powder form, it is easy to ingest with tea or in a range of dishes from eggs, to beans, to soups. An easy way to prepare a homemade pill is to mix turmeric with honey, roll into pill sized balls, and let them solidify in a freezer.
Turmeric is best to put in smoothies or food to easily obtain this natural herb. Fresh vegetable juice is a great way to feel the benefits while also having it taste great. Something like a latte, tonic, or kombucha also works well to get this in a mighty beverage, while mixed with tea can work for any part of your day. Mixing it with food will also work great for those who do not want to drink it but instead eat it to get medicinal benefits.
Boswellia Serrata
Boswellia has been proven to provide a host of health benefits along with its immune fighting response. Used as an anti-inflammatory, it has shown to boost memory, support mental wellness, and aid in digestion. Highly underrated, this Indian herb can promote antibody production at lower doses and serves as an immunomodulator, meaning it can modify your immune response to better fend off unwanted viruses and diseases, like those during flu season. Boswellia can be taken in liquid form, but many have recommended capsule form is better due to the poor taste liquid Boswellia provides for medicinal use.
Boswellia serrata will only work with food because it is fat soluble. Taking this with water alone will not absorb this herb as well as if you were to have it with fatty meals or anything that can aid with digestion. Something to bare in mind if you want to try the power of this good, mighty herb to get the best medicinal benefits.
Ginger
Ginger is a great herb to use when you feel that cold coming on. Ginger shots have become the new thing for they ease sore throats and fight against viruses off the bat. Ginger serves as an immune system neutralizer as well, helping to kick start an under-active immune system when it’s down, or working to suppress an overactive one when it flares up. The equilibrium properties of ginger make this a great herb to help aid in the fight against pathogens and boost immunity while decreasing stress levels.
This is another great ingredient to have with a beverage or in something hot like tea. Freshly squeezed ginger can make for a great ginger shot, something very popular in juice shops and restaurants. A powder form of ginger can be a nice addition to food as well for both the best flavor and benefits.
Reishi Mushrooms
Reishi is a large, dark mushroom that has earned the nickname the “Herb of Spiritual Potency”, for its rarity and abundance of ability regarding health and wellness properties. Known to support both the innate and adaptive immune response systems, this herb is one of legends. It can help regulate your immune system and enhance its ability to fend off initial invaders, therefore supporting the innate immune system. It also serves as an immune stimulator and can adapt to what the body needs helping to reinforce the adaptive immune system. Taken in tablet, capsule, powder, or liquid form, this supplement should be a staple in everyone’s fight to boost immunity through herbal medicine.
Reishi mushrooms can be mixed well into most foods so you get the best out of this herb. Adding to rice, stir fry, and even something like porridge can really be nice dishes to put with these mushrooms. For those bold enough, you can even make coffee out of Reishi mushrooms.
Elderberry
Elderberry seems to be a strong choice for medicine against the flu and upper respiratory infections due to its antiviral properties. Both the berries and the flower can be used for health benefits and elderberries are full of vitamins and nutrients such as vitamins C and A, iron, and potassium. When needed, elderberry can boost the immune system into action due to anthocyanidins, chemical compounds found in the berries that have immune-boosting effects. Taking elderberry as a syrup or as gummies are great ways to ingest this immune boosting herb for positive effects like stress relief.
Elderberry can make a nice addition to dishes like pancakes, yogurt, or oatmeal and is a great ingredient to help kickstart your day. Adding to smoothies, as well as both hot and cold beverages really can provide all of the benefits in a tasty way. For those interested, you can make elderberry ice cubes to add into any beverage for a great chilling function and effects.
Wrap It All Up
While these 5 herbs contain great immune boosting properties, like those found in Chinese medicine, the other benefits for medicine simply add to your overall health and wellness. Easy to ingest and cost effective, taking the natural route is sure to have you feeling great while maintaining a positive and healthy lifestyle. Whether you need preemptive protection against potential pathogens, like the common cold, or a boost to fight off an existing one, these 5 herbs are just a few examples of what is out there to make sure you stay healthy and active and are a natural killer for many people to offer them an immune booster and healthy immune system overall.
Let us know what you think of these in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Read This To Make Continuous Progress in The Gym
Make Constant Progress With These Tips
If you have been working out for some time, chances are you know what it feels like to hit a plateau. Hitting a plateau is the feeling you get when you’re hurdling but in place of a hurdle, there’s a wall, and no matter how fast you run, you can’t pass through it.
Making constant progress year-on-year is something everyone wants but only a few get. In this article, we’ll be sharing the tricks the pros use to make continuous improvements and avoid hitting roadblocks.
Keep Challenging Your Body
You aren’t going to keep improving until you keep challenging your muscles. Every time you’re in the gym, do something to shock your body. Lift heavier weights than you did the last time, try a new training technique or triple the number of reps you usually perform.
Once your muscles get used to your way of training, it’s game over for you. A good rule of thumb should be, if you’re comfortable in the gym, you’re doing it wrong. If you follow some of the pros on social media, you’ll see them taking their bodies through grueling workouts, and that is the secret to their success.
Keep Your Recovery On Point
Most people make the mistake of underplaying the importance of recovery in their transformation. They think the only thing that matters for muscle building is how hard they train.
It may come as a surprise to some people, but the role of the right diet and recovery combined form a bigger part in a body transformation as compared to training alone. Make sure your nutrition plan and recovery schedule is in line with your goals.
Shake Up Your Routine
Following the same routine day in and day out can become monotonous. Nothing exciting comes your way if you’re leading a boring life. You need to shake things up constantly to see constant progress.
If you have been following the same diet for a long time, it might be time to try something new. Switching to a new gym or finding yourself a new training partner or a coach can be enough to spark new growth.
Expand Your Knowledge
With the advancement in research in fitness, new things are being discovered constantly. Keeping yourself updated with the developments in the sport can help keep your progress graph pointing upwards.
The more you learn, the better understanding you’ll have of things you’re doing, and ways to make them more effective. Also, knowledge is what separates the pros from the gym bros.
Take A Break
Sometimes when people are stuck in a plateau, they try to push themselves harder in the gym which can do more harm than good. Overtraining is one of the most talked-about and yet misunderstood concepts in fitness.
Overtraining can take a toll on your central nervous system (CNS) and impair your body’s ability to make progress. If you’re not successful in breaking through the overhead ceiling, it might be better to take a break and give your body time to recover.
Have you ever been injured in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
How Many Exercises Per Muscle Group Will Help See Gains
Knowing how many exercises to do and how to formulate a good training plan can greatly affect your gains.
Your workouts and how you plan them are important. Putting together a workout plan can be incredibly challenging and something you may actually dread. But once you get the right exercises into a routine, its time to bite down and get into the nitty gritty of it all. Knowing how many exercises per muscle group to do can seem nearly impossible, but think again. Taking the right approach and knowing what you need will allow you to see those gains you want most since more attention can be paid to the fine tuned details of a solid workout plan.
Let’s take a look at how we can formulate the best training plan. With the right exercises strategically placed into your routine, you are well on your way to getting the most out of each and every workout. Stop thinking that its impossible because it very much is the realm of you doing so effortlessly. You just need to know exactly how to get there and we’re here to help. From knowing what you want, to planning your week, and playing with sets, reps, volume, and frequency, taking these steps can ensure the right approach is met hassle free.
Knowing What You Want
Knowing what you want is key because your gains may differ from someone else or even what you have done in the past. You might be looking to bulk up and increase that strength and size, which requires a certain number of exercises in your routine on each day. For those seeking more of an endurance approach, this will take a different direction so you can see those gains you want most from a conditioning side. Knowing what you want is very important because it will affect the approach you take when it comes to your goals, and ultimately, your gains.
Planning Out Your Week
Looking at your week and planning around your schedule is important because your life can get busy and your workout should be a release from the stress, not an addition to it. But planning out your week also involves pairing together certain muscle groups so you can get the most out of your gains. A very common approach to this is taking those pushing muscles, being your chest, shoulders, and triceps, and pairing them together to keep the movements similar. That means your back and biceps, those vital pulling muscles, will be paired together. Your legs are fine getting work done alone since you have many muscles to attend to in your lower half.
So, if we took this approach for example, a five day week structure would look something like Days 1 and 4 would be chest, triceps, and shoulders, while Days 2 and 5 would work your biceps and back. Day 3 would be leg day which will also give your upper body muscles a nice break.
Sets Vs. Reps & Volume Vs. Frequency
Let’s talk about sets vs. reps and volume vs. frequency. Now we’re getting into the meat of why you’re here. Certain exercises may be more beneficial with a certain number of sets and reps, but the volume and frequency at which you perform them can also affect your gains (1). For those seeking more strength based goals, lower sets and lower reps with less exercises will promote those gains. This is because you can pack on the weight and work to lift much heavier reps with more rest time (2).
For those seeking a more endurance based approach, higher sets and higher reps will get your heart rate going so you can increase lean muscle while also getting a good sweat going. You will use lower weight for each exercise but since you will program in more exercises, you can achieve this goal of endurance more easily this way.
Featured Supplement For Serious Gains
To capitalize on gains, it is important to match your workouts with a great supplementation routine. Whether that be a protein powder, pre-workout, or intra-workout supplement, or something like creatine, you can work to tackle any muscle building and bulking needs.
A mass gainer can pump you with vital macronutrients to really increase strength and size. Added ingredients work to help with digestion so you absorb all those vital nutrients as effectively as possible.
Transparent Labs ProteinSeries Mass Gainer
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Wrap Up
Finding the right exercises and how many to do for each muscle group can be challenging but it is absolutely possible. Knowing just what you need to do in order to maximize your gains does take some time and research but can greatly affect the outcome of all your goals when you put your mind to it. It is vital to know what you want out of each workout, whether that be strength, endurance, or something else, because that will affect how you program your workout. Higher sets and higher reps can boost conditioning, while lower sets and lower reps can boost strength with more weight. It is up to you, so knowing your goals can influence just how many exercises you do to boost your gains.
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
Mangine, G.; Hoffman, J.; Gonzalez, A.; Townsend, J.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Willardson, J. (2008). “A Brief Review: How Much Rest between Sets?”. (source)
Vitaliy “Good Vito” Ugolnikov Looks Massive In Recent Physique Update
Bodybuilder known as Good Vito shows off incredible physique in recent update.
Vitaliy Ugolnikov, better known as “Good Vito,” is an IFBB Elite Pro who has made some noise recently. In a recent Instagram post, the 24-year-old bodybuilder looks enormous pulling off a double-bicep pose.
Good Vito, which is his Instagram handle, captioned this photo saying “3 weeks before the start.” This hints that he could be planning to get back on stage soon and is beginning to prep for competition. In this update, he shows off his massive arms and legs before it all begins.
To this point, Good Vito is not an IFBB Pro. He competes in the IFBB Elite Pro circuit but there is a chance that he could work his way up. As of now, there is no plan for Ugolnikov to appear in an NPC Show. This is where he would be able to earn his pro card and have the chance to compete against some of the best in the sport.
This is not the first time this month that Good Vito has shared a picture of his insane arms. On Aug. 2, he took to Instagram once again to remind everyone that he is a force.
Just five days ago, Good Vito posted an update of himself last year compared to 2018. He has clearly been training for years but it takes some time to build the physique that Ugolnikov has currently.
“July 2018-2020. My first outing to the big land (mainland). In 2018, I got 4th place in junior category and 5th place in men’s category. At the extreme tournament of 2020, I won the title of absolute champion f Russia. This year I will fight for the title of Absolute World Champion,” Good Vito wrote.
As we move along in 2021, Good Vito is continuing to get bigger and shape his physique for competition. This is going to help moving forward as he works toward a pro card. once this opportunity comes about, Ugolnikov will be able to put his full ability on display at some of the biggest competitions of the year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.