Muscle Chemistry Archive
How A Thick Neck Can Boost Aesthetic & Release Tension
A thick neck can work to add to a massive physique while also providing for other physical benefits as well.
While many of us associate a massive physique with muscles starting at our shoulders down, having a thick neck is something to not exactly throw out the window. While we don’t necessarily want to look like we have no neck, having a thick neck is something many bodybuilders and athletes alike have transitioned away from. Strong traps and an increased focus on the trap muscles have taken its place for it can make you look even bigger and add to that massive, V-shaped physique. But a thick neck is nothing to overlook for its aesthetic benefits as well as physical ones.
Your neck is made up of many muscles all falling into three main groups: anterior, lateral, and posterior. These muscles work to determine a number of movements and functions allowing our head to not only connect to our body but also allow for stability from our shoulders up (1). Believe it or not, your neck muscles are closely related to certain systems in your body like the respiratory and gastrointestinal since it includes all major blood vessels, nerves, and other elements important to these bodily systems (2). So, having a strong neck is vital for more than you may think.
Let’s take a look at what having a thick neck entails. From the benefits, to some exercises to help get there, and helpful tips to ensure this is done properly, you might be surprised by what happens when you focus on this overlooked body part.
Benefits Of A Thick Neck
The benefits of a thick neck work towards your aesthetic but also more physical functions and important aspects that will prove to pay off in the long run for your training and performance.
Benefits include:
Release tension: With the right exercises, you can work to release tension and tightness to get rid of any stiff feeling (3).
Increase flexibility: By working to reduce pain and get more movement, your flexibility will increase even with a thicker neck. This would be a result of certain exercises.
Improve range of motion: Work to optimize your movement by really working hard with range of motion (4).
Promote more stability: Increase stability and a more solid positioning from your shoulders on up.
Add to aesthetic: A thick neck can give your aesthetic that massive look to really make others envious.
Exercises For A Thick Neck
Here are some great exercises to help get a thicker neck. Be super cautious and make you sure you maintain proper form. The neck is a valuable and vulnerable part of our body so taking care of it is vital to maintain overall physical health and proper movements.
Neck Side Raises
Lying on a bench on your side, place a towel or cushion on the side of your head before loading an appropriate amount of weight on top. Slowly raise and lower your neck only going as far as your range of motion will allow. Repeat for your desired number of reps.
Neck Plate Curls
Lay down frontwards on a bench so your head is hanging over the edge. Your shoulders will be aligned at the end of the bench. Hold the weight at the back of your head with both hands and slowly tilt your head upward before lowering back down. Repeat for your desired number of reps.
Rotational Resistance
Place one hand on the side of your head and try to rotate your head to the side towards your shoulder. Press your head into your hands and try to resist as you bring your shoulder to your chin. Hold for a brief pause and repeat for your desired number of reps.
Shrugs
With your feet shoulder width apart, grab a dumbbell and slowly raise and lower your shoulders, really feeling a good squeeze in your neck and traps. Hold at the top for a few seconds and return to the starting position. Repeat for your desired number of reps.
Important Tips & Advice
When it comes to building a thick neck, we need to be more than cautious, especially with those exercise that require us to use weight. Our necks are strong, resilient, and can handle pressure, but it would be unwise to forget how vulnerable they can be. Make sure to use proper form and really take care of each rep. If you are using weight, don’t go heavier than you need to. There is no point in trying to one-up someone because it will only lead to injury.
It may go without saying, but always warm-up before performing any of these neck exercises (5). Too often do we jump into workouts cold, but some of these larger muscle groups can handle it better than our more fragile necks. Work on some bodyweight or banded exercises before tossing weight around and it will pay off in the long run.
Featured Supplement
Working out any muscle group requires a solid supplementation routine. Working on getting a thick neck requires that we don’t lose all the gains we’ve worked so hard to get. While a pre-workout, creatine, or intra-workout supplement will all work wonders, you can’t go wrong with a great protein supplement to really boost those gains and aid in recovery.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
When it comes to building a thick neck, it’s important to really work on the basics and ensure we are doing so properly. Able to aid in a massive aesthetic and work on stability, strength, and pain relief, a thick neck is not something to be taken for granted. Look into these exercises and supplements to really boost your growth because you won’t be disappointed with the results.
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
Johnston, V.; Jull, G.; Jimmieson, N. (2008). “Neck Movement and Muscle Activity Characteristics in Female Office Workers With Neck Pain”. (source)
Fice, Jason B.; Siegmund, Gunter P.; Blouin, Jean-Sebastien (2018). “Neck muscle biomechanics and neural control”. (source)
Ajimsha, M. S.; Al-Mudahka, Noora R.; Al-Madzhar, J. A. (2015). “Effectiveness of myofascial release: Systematic review of randomized controlled trials”. (source)
Zhou, Chaochao; Wang, Haiming; Wnag, Cong; Tsai, Tsung-Yuan; et al. (2020). “Intervertebral range of motion characteristics of normal cervical spinal segments (C0-T1) during in vivo neck motions”. (source)
Fradkin, Andrea J.; Zazryn, Tsharni R.; Smoglia, James M. (2010). “Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis”. (source)
Martins Licis to Host Behind The Scenes Look at 2021 World’s Strongest Man
Martins Licis is playing host at a behind the scenes event for this year’s World’s Strongest Man.
It appears that 2019 World’s Strongest Man champion Martins Licis is taking on a new role in his strongman career. The 2019 champ is set to be a behind the scenes host of the 2021 World’s Strongest Man alongside Nick English.
The World’s Strongest Man is sure to be an interesting experience this year. The competition will again feature the best strongman competitors in the game. These are literally some of the strongest human beings walking the Earth today.
The World’s Strongest Man is a lens to see these men perform feats of strength in a manner that no other strength sport can provide. The storylines are already developing for the show taking place in Sacramento, California. One of those storylines is if the young Oleksii Novikov can repeat this year.
Novikov is one of the youngest champions to win the World’s Strongest Man. It will be intriguing to see if he can pull off another victory in 2021. But besides the competition itself, another storyline has been developing.
2019 World’s Strongest Man Martins Licis will host a behind the scenes look at the 2021 show.
Taking On A New Role
Adding his name to the list of World’s Strongest Man champions in 2019, Martins Licis has since been sitting on the sidelines for quite some time now. Injuries and the global health crisis have kept him out of competition, but he’s been spending his time wisely. Now it appears that he has a new gig and that’s hosting the behind the scenes look at this year’s WSM.
So does taking this new gig mean that Martins Licis is hanging it up? According to the 2019 champ, that’s far from the case.
“After competing for many years, putting in the work and being in the grind, I’m grateful to sit back and support World’s Strongest Man as part of the online show this year,” said Licis. “Make no mistake, I’ll be coming back soon to smash some weights and take back the throne! However in the meantime, I’m excited to see who the champion will be, and which athletes will rise in this battle against gravity.”
“World’s Strongest Man: BACKSTAGE LIVE presented by SBD” is set to premiere on Thursday, June 3, 2021 along with a preview show. Daily coverage will follow from there covering the events of the 2021 WSM.
What do you think of Martins Licis and his new hosting role? Will you be tuning into the 2021 World’s Strongest Man?
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.
How To Improve Your Mobility For Maximum Gains and Functionality
Take Your Gains To The Next Level With Better Mobility
Have you ever noticed almost every single person has a different way of performing the same exercise? Let’s take squats for example. While John might be able to squat with a full range of motion (ass to the grass), Tom might only be able to go 3/4th of the way down.
Let’s assume both these people have the same height, weight, coach, train in the same gym, use the same weights, and have approximately the same strength. What do you think is causing the squat depth discrepancy? No, little Tommie is not a sissy.
Mobility is the culprit here. Squats are a compound lift and involve the recruitment of multiple muscles. A stiffness in any muscle group like the arms, upper or lower back, quads, hamstrings, knees, shins, calves, or ankles could limit the mobility on the squats.
What is Mobility?
Mobility is the ability to move a muscle group through a range of motion in the joint socket with control. Mobility is how well and efficiently we move. When we talk about mobility we’re usually referring to joint mobility.
Joint mobility is the degree to which an articulation (where two bones meet) can move before being restricted by surrounding tissues- ligaments/tendons/muscles. Joint mobility directly determines your posture and movement.
Mobility is Not Flexibility
It’s crazy how many people confuse mobility with flexibility. Flexibility is your connective tissues’ ability to temporarily elongate. It is an element of mobility just like strength, coordination, and body awareness.
Flexibility can help improve your mobility but extreme flexibility (like you see in some manly videos) doesn’t boost your performance. So, stop trying the dwi pada sirsasana and be content with practicing the full splits.
Benefits of Optimal Mobility
Reduces Chances of Injury
Sadly, people get injured in the gym way too frequently. While there are various reasons why people get hurt, most of it could be boiled down to not being able to perform an exercise correctly due to a lack of mobility.
If you ask people what they felt during the exercise they got injured, most of them will tell you that they were uncomfortable right from the beginning of the exercise. Optimal mobility ensures that there is an equal distribution of stress throughout your working muscles which reduces your chances of an injury.
Improves Joint Health & Reduces Joint Pain
Regular mobility exercises act as lubricants for your joints, ligaments, and tendons and keep them working in optimal condition. The more you work on improving your joint mobility, the healthier and stronger the surrounding muscle tissues will get – helping boost joint health and elevating pain.
Ignites Muscle Growth
Joint immobility hurts your gains in more ways than you can imagine. There is always at least one exercise you feel uncomfortable performing or can’t perform with the full range of motion. It is a sign that you lack mobility in that area.
For a long time, I had trouble performing behind-the-neck exercises like the lat pulldowns and military presses. After I worked on my posterior muscle mobility, I saw my strength, muscle size, and quality shoot through the roof.
Improves Posture
Thanks to the modern lifestyle and now the WFH culture, we spend most of our time hunched over a laptop or looking down at our phone screens. It could be doing a lot for our career, but it surely isn’t helping improve our posture.
Constantly sitting causes your hip flexors to shorten, and your hamstrings to lengthen. This starts a chain reaction that causes anterior pelvic tilt and kyphosis. The next time you feel like Netflix and chilling, remind yourself – we are born hunters and gatherers.
How To Improve Your Mobility
Stretching
Active and static stretching exercises are some of the best ways of improving your mobility.
Static stretching (aka passive stretching) is the common type of stretching that most people are familiar with. It’s what comes to mind when someone talks about stretching.
It involves the use of an external force to elongate or stretch a muscle. In this type of stretching, force is usually generated through your own body weight or by pulling with your arms.
Active stretching is a dynamic form of stretching that involves the contraction of a muscle that is opposite to the muscle that is being targeted for the stretch. As an example, kicking your leg straight out in front of you would actively stretch the hamstrings in the leg that is moving. Most yoga poses are a form of active stretching.
Improve Your Breathing
Ever wondered why breathing is such a big part of almost all kinds of physically intensive activities? Start playing football or tennis, and you’ll be asked to learn to breathe to improve your endurance, join a gym, and you’re told to breathe in sync with your reps, and let’s just not begin talking about yoga.
Connecting your breath with your movement is thought to affect how efficiently you move. Slow and controlled breathing can increase the parasympathetic response which can help in relaxing your body and reducing overall tension.
Self-Myofascial Release
Self-myofascial release is a practice that uses tools like the foam roller and lacrosse balls to target the fascia. A fascia is a band or sheet of connective tissue beneath the skin which acts like a spider web around the muscles that attaches, stabilizes, encloses, and separates muscles and other internal organs and helps the muscles retain their shape.
The muscle fascia is also what keeps your muscles from growing bigger. The sensation of a muscle pump is actually your muscle fibers pushing against the fascia and trying to expand it. Tightly packed fascia can also be the reason behind tight joints and limited mobility.
Mobility Exercises
If you’re having trouble performing specific exercises, it’d be best to work your joints and tendons in that same position. For example, little Tommie should hold a squat at the bottom of the movement and slowly move his knees and hip in circular motions to work on his ROM. He should then rock-and-roll while holding the squat to loosen up his shins, calves, and ankle joints.
A few other effective mobility exercises include walking hip openers, thoracic spine windmills on the floor, shoulder pass-throughs, and neck half circles. You should have at least one mobility day a week in your workout schedule to keep your joints, ligaments, and tendons in optimal condition.
Are you facing any mobility issues? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
California Pro Preview: Who Will Secure a Spot at the 2021 Olympia?
Who will claim victory at the California Pro?
The California Pro is upon us and will future some up and coming bodybuilders as well as the return of competitors who have been away from the scene for a bit. The talent pool for this show is pretty strong and it’s anyone’s guess as to who will secure victory. For whoever comes out on top, the Olympia stage will be waiting for them.
Without further ado, let’s delve into the list of top contenders to make a run at victory.
Hassan Mostafa
Recently placing third at the 2021 New York Pro, Hassan Mostafa is coming in with something to prove at the California Pro. For Mostafa conditioning will be the name of the game for this show. He missed a great opportunity at the NY Pro, but if he can dial in his conditioning for this weekend’s show he has a chance of coming out on top. He faces some stiff competition however so not only will he have to make sure his conditioning is on point, but his posing routine as well.
Patrick Moore
Like so many others 2020 was not a great year for Patrick Moore. While he possessed the kind of potential that could make him a Olympia champ some day, his underwhelming performances at the 2020 Arnold Classic, NY Pro, and Cali Pro forced Moore to go back to the drawing board. His extended off season saw him removing his tattoos and packing on a considerable amount of muscle. 2020 is certainly the past and Patrick Moore looks ready to make an impression in 2021. He’ll have to contend with Hassan Mostafa to ensure victory, but if he’s able to keep his lines while maintaining his current size, things look bright for Moore.
Fred “Biggie” Smalls
It’s been three years since Fred “Biggie” Smalls has stepped on a competitive bodybuilding stage. The veteran bodybuilder has not competed since the 2018 Indy Pro where he placed ninth. While victory for Smalls is a long shot, it’s not completely out of the question. After all, three years is a long time and that could have boosted his gains. Smalls is one of the most unique and entertaining posers in the game today, another factor to consider against this line up. Either way, Smalls will certainly need to bring his absolute best if he hopes to redeem himself.
Mohamed El Emam
After coming in second place at the Indy Pro, Mohamed El Emam definitely had some momentum heading into the NY Pro. Unfortunately, El Emam would end up at fifth place at the show. That said, he does have the goods to contend for top three at this show. With Patrick Moore stepping on the competitive stage for the first time this year, he’s an unknown quantity, one that El Emam hopes to overcome. That statement is doubly true for Fred Smalls. Mohamed El Emam could be the dark horse at this show, but he certainly has quite the mountain to climb.
Who do you think wins at the 2021 California Pro?
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.
Victor Martinez: If Big Ramy Focuses Too Much On Size He Can Lose To Brandon Curry
Victor Martinez shares his reaction to Big Ramy’s big win and what his future holds in the sport.
On December 19, 2020 Big Ramy won the Mr. Olympia. This was a long time coming after almost 10 years of struggling to live up to his potential. For seemingly the first time, everyone agreed he was far and above the winner. There was no controversy. No let down. Just a pure victory for a talented and beloved competitor. But what will his future hold? Will he become the next reigning champion for years to come? In our latest GI Exclusive interview, Victor Martinez reacts to Big Ramy’s Olympia win and shares his thoughts for his future.
Victor Martinez is a pro bodybuilder who has been around in the sport for a few decades now. He is extremely passionate about bodybuilding. He’s started his own IFBB pro show and has competed consistently throughout the years. He’s also a man who is open and honest about his opinions in the sport.
That’s why when we had a chance to reconnect with Victor Martinez, we asked him for his thoughts on the Mr. Olympia 2020. More specifically, how he felt about Big Ramy’s win after years of hype and hope that he would become champion. Like many fans and experts – Martinez believes that pound for pound Big Ramy deserved the win.
But we wanted to know how this could potentially change upcoming Olympia competitions. And what the future will hold for Big Ramy. Will he be yet another one and done winner? Or will he bring upon us the next long time reigning champion? And will others now focus more on size to keep up with his massive physique? Much like how Ronnie Coleman inspired and permanently altered the culture of the sport.
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Check out our GI Exclusive segment with Victor Martinez above!
Victor Martinez believes that it will be hard for anyone to defeat Big Ramy in future shows. But there’s one catch. That’s only if Ramy can maintain his conditioning with each new year. In the past, Ramy has struggled with balancing his size and conditioning at the same time. He nailed it in 2020 – but one year of perfection does not make a guarantee for the future.
Victor Martinez points out that Big Ramy’s strength is in the duality of his size and conditioning. If he can keep both on point, there’s no one currently competing who can beat him. But the past has also shown us that Big Ramy has not been consistent. There’s a chance that 2020 was a turning point for Ramy and that his future is bright. There’s also a chance that he will regress back to his inconsistencies.
This is the point that Victor Martinez drives home. When a bodybuilder is so known for his massive size (even compared to most mass monsters in the sport), it can be easy to focus too much on size and lose grasp of conditioning. If that happens again, Martinez believes that someone like Brandon Curry or even Phil Heath can return to become champion again.
Basically – Big Ramy’s future success is not guaranteed. 2021 will be a proving ground of sorts. Will he prove that his improvements are more consistent and permanent for the coming years? Or will he ultimately fall back on his inconsistencies? There’s no way to know. Victor Martinez acknowledges this and simply hopes that Big Ramy doesn’t succumb to his size.
You can watch Victor Martinez’s full comments on Big Ramy’s Olympia win and future in our latest GI Exclusive interview segment above!
ShredCBD CBD Weight Loss Pills Review
ShredCBD is a great weight loss pill to help you achieve all your goals.
You may believe that all fat loss supplements are the same, and if you have tried a few already and found them to be ineffective, then you could be reluctant to try another one.
But there’s a new range of supplements taking the fitness world by storm – CBD.
You might associate CBD with stoners who sit on the sofa and snack all day. However, CBD, a non-psychoactive compound found in Cannabis, actually has the ability to curb appetite, increase energy and help you lose weight.
And one particular CBD product seems to stand out from the rest – ShredCBD. It contains a high dose of CBD isolate, as well as other natural fat burners.
But is it good enough for you to spend your hard-earned money on? Or is it just another fad?
Let’s take a closer look.
Shop at Shred CBD
What is Shred CBD?
Shred CBD is an innovative weight loss supplement free from stimulants and instead relies on the incredible properties of CBD, Green Tea, and Garcia Cambogia.
The most important ingredient is 1,200 mg CBD isolate, which is the purest form of CBD. This is a high dose that ensures that you will benefit from reduced hunger and the targeting of years of stored body fat.
The effects of Shred CBD can be summed up in 4 ways:
Stop Snacking
CBD is an effective appetite suppressant.
Prevent Fat Gain
It prevents the body from storing additional fat when you consume extra calories.
Burn More Calories
Metabolism speeds up via mitochondrial actions.
Target Fat Stores
Transforms white fat into brown fat, which is then more easily burned away.
Who is Shred CBD For?
Shred CBD Fat Burner is an all-natural fat burner without the stims – that makes it suitable for anyone who wants to lose weight. If you have tried other fat burners and haven’t had much luck, then ShredCBD is definitely worth a go!
CBD isolate is one of the newest fat-burning ingredients and has been tested under lab conditions with great success. It is the purest form of CBD with the least amount of other cannabinoids.
It is also suitable for bodybuilders and athletes who can experience fat burning with extra energy and focus and quicker recovery.
Ingredients in Shred CBD
PFX Labs are always completely transparent about their ingredients, and Shred CBD is no different. We like the simple and effective formula – 99% CBD isolate, Green Tea Extract, and Garcinia Cambogia. It’s sourced and manufactured in the US under a cGMP-certified lab with third-party inspectors.
ShredCBD contains:
Pure CBD Isolate
CBD is short for cannabidiol and is the most important ingredient in Shred CBD.
CBD has an incredible number of benefits, including benefits to sleep, inflammation, stress, mood, and energy levels. But what we’re really interested in here is how it aids weight loss.
The thing that really makes CBD an effective fat-burner is its fat-browning capability. It has the power to turn white fat into brown fat, which has higher levels of mitochondria and is more easily burned away by the body. (1)
CBD is completely legal and is even approved for a prescription for epilepsy. It doesn’t have any psychoactive effects, unlike the other key compound in cannabis – THC – which is responsible for the feeling of being high and increased appetite. On the other hand, CBD has been shown to reduce hunger, so you are more likely to reduce your food intake! (2)
PFX Labs is one of the first companies to harness the power of CBD for weight loss, a trend that is sure to continue. Shred CBD contains 1200mg of premium CBD isolate per pill. At this high dose, you are certain to experience the health benefits.
Green Tea Extract
You will find Green Tea Extract is the most popular fat burner. It promotes a calm mind and increased energy.
It is a potent antioxidant that boosts brain function and fat breakdown. It has been shown to increase fat oxidation by 17%! (3)
Garcinia Cambogia
Garcinia Cambogia is full of HCA, or hydroxycitric acid, which has remarkable weight loss properties.
Studies have shown that Garcinia Cambogia can reduce appetite and make you feel full. Moreover, it can reduce belly fat and block fat production by eliminating fat metabolites and citrate lyase, an enzyme that plays an important role in the formation of fat. (4)
The Endocannabinoid System
The reason why CBD has such incredible health impacts is because of the endocannabinoid system. The ECS is a natural part of our physiologies, and it is what enables cannabinoids such as CBD or THC to interact with our bodies.
ECS is directly connected to energy storage and the transportation of nutrients. It regulates everything from temperature and inflammation to mood and sleep. It even stimulates parts of the body involved with metabolism, such as the pancreas and gastrointestinal tract. (5)
Side Effects with Shred CBD
Shred CBD has no known adverse effects. All the ingredients are sourced from high-quality and natural ingredients.
In addition to fat-burning, CBD will provide you with a range of other benefits such as faster recovery after exercise, better sleep, and less anxiety.
If you haven’t tried CBD before, then you are in for a pleasant surprise. The CBD isolate works quickly and will suppress your appetite and give you extra focus. It works in synergy with Garcinia Cambogia and green tea extract and amplifies their effects.
You may have seen CBD oil being presented as the king of CBD products. However, when it comes to fat loss, a capsule is more effective. That is because it goes straight to your gut, where it can be properly absorbed over a long period of time, so you experience the weight loss benefits for longer.
If you have any health conditions, you should always speak to your doctor before trying any new supplement. That being said, ShredCBD is unlikely to cause any adverse effects.
Pricing on Shred CBD
To buy Shred CBD, you should go straight to the ShredCBD site.
Shred CBD gets cheaper the more you buy, so you may want to consider buying in bulk.
For the best results, you should take two capsules a day along with a meal. A bottle of Shred CBD contains 60 capsules per bottle, which is good for one month.
A 1 month supply only costs $52 USD, which is great value for money. At around $0.87 per capsule, this is cheap compared to other diet supplements and CBD supplements such as oils, which are very expensive at high doses.
If you go straight in with a 2 month supply of ShredCBD, you will save 5%, which works out to around $0.77 per pill. You can also save 10% by investing in a 3 month supply, which works out to just $0.72 per dose.
Will Shred CBD Get You High?
You will not get high on Shred CBD because it contains under 0.1% THC. THC is the psychoactive compound in the cannabis plant and is responsible for the high feeling, and at this low dose, you will not feel its effects.
Is Shred CBD Legal?
Yes, CBD products are legal in the United States, so long as they contain under 0.3% THC.
ShredCBD Review
Pros
Simple and effective list of ingredients: CBD isolate, Garcinia Cambogia, and Green Tea extract
Made in the USA in a GMP Certified facility
Effective for burning away unwanted fat and appetite suppression
Reduces anxiety and increases focus
100% natural fat-burning ingredients.
Reduce inflammation and improve exercise performance.
Zero Stimulants
Good value for money
Improve the quality of sleep and reduce stress
Cons
Immensely popular, which means there is a limited supply
Although the health benefits of CBD are impressive, research is still in its infancy
Only available in the USA, no other countries
Will Shred CBD Work for You?
PFX labs have created something special. When it comes to weight loss supplements, there is usually a lot of trial and error involved. Many of the stimulants and other chemicals may not be suitable for everyone, leading to a long and frustrating journey to find the right product.
However, ShredCBD is one of the few fat burners that should be suitable and effective for anyone. It promotes fat loss by interacting with your body’s natural endocannabinoid system, which has had thousands of years to evolve.
Although plant cannabinoids are chemically different from your body’s own endogenous cannabinoids, they twist themselves into similar shapes, so they can imitate our natural endocannabinoid and can therefore have some incredible and far-reaching effects throughout the body. (6)
Shred CBD, taken at the right dose, will help you to trim down and shift fat that has been stuck in your problem areas for years. Of course, no pill can make up for a healthy diet. To lose weight, you have to eat fewer calories than you burn. However, if you eat right and exercise, then Shred CBD will give you an extra boost on your weight loss journey.
Check out our list of the Best Fat Burners for more great weight loss supplements!
CBD Fat Burner: Conclusion
Shred CBD is the fat burner that we all getting excited about right now, so we recommend you give it a go before stocks run out. People are only just discovering CBD isolate, and it won’t be long before we see it popping up everywhere.
If you are looking for a premium CBD supplement to boost your metabolic rate, burn fat and recover faster, then you can’t do any better than Shred CBD.
Get ShredCBD, and you’ll see fat loss quickly and safely!
Try ShredCBD Here
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 Shred CBD and Envato
References
Parray, H. A., & Yun, J. W. (2016). Cannabidiol promotes browning in 3T3-L1 adipocytes. Molecular and cellular biochemistry, 416(1-2), 131–139. https://doi.org/10.1007/s11010-016-2702-5
Wierucka-Rybak, M., Wolak, M., & Bojanowska, E. (2014). The effects of leptin in combination with a cannabinoid receptor 1 antagonist, AM 251, or cannabidiol on food intake and body weight in rats fed a high-fat or a free-choice high sugar diet. Journal of physiology and pharmacology : an official journal of the Polish Physiological Society, 65(4), 487–496.
Venables, M., Hulston, C., Cox, H., & Jeukendrup, A. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American Journal Of Clinical Nutrition, 87(3), 778-784. doi: 10.1093/ajcn/87.3.778
Li Oon Chuah, Wan Yong Ho, Boon Kee Beh, Swee Keong Yeap, “Updates on Antiobesity Effect of Garcinia Origin (−)-HCA”, Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 751658, 17 pages, 2013. https://doi.org/10.1155/2013/751658
González-Mariscal, I., & Egan, J. M. (2018). Endocannabinoids in the Islets of Langerhans: the ugly, the bad, and the good facts. American journal of physiology. Endocrinology and metabolism, 315(2), E174–E179. https://doi.org/10.1152/ajpendo.00338.2017
Lu, H. C., & Mackie, K. (2016). An Introduction to the Endogenous Cannabinoid System. Biological psychiatry, 79(7), 516–525. https://doi.org/10.1016/j.biopsych.2015.07.028
How The Zottman Curl Can Build Bigger Arms & Enhance Gains
This exercise is a killer arm builder to really give you strength and size.
We all seek to have the arms the size of cannons. Working both our biceps and triceps are crucial for that overall development of our arms. While that horseshoe shape we all desire comes from working mainly our triceps, it is important to remember that working our biceps should never go unnoticed. While traditional curls and a host of other biceps exercise variations exist, there is one that you may be neglecting, or may not have heard about.
The Zottman Curl is a beastly exercise that can build not only your biceps, but also your forearms, making this a serious gains maker without adding unwanted strain and stress on your biceps or forearms. Named after legendary strongman George Zottman, this exercise can help you see record breaking lifts like it did for him some century or so ago. Standing the test of time, the Zottman curls are really a solid exercise to build those beastly arms.
Putting this exercise into your workout routine can not only increase strength and size, but also give you a new variation to mix in so the monotony of working out doesn’t deter you from seeing those gains come to life. By hitting your biceps on the way up and really hammering your forearms on the way down, this curl is something that will really enhance your overall strength and aesthetic.
Benefits Of The Zottman Curl
Since this works both you’re forearms and biceps, many of the benefits do provide for crossover, but there are some unique to only your forearms or biceps that are worth noting.
Time Efficient & Convenience: By working both your biceps and forearms, this allows for more efficient workouts and less time in the gym. Less time in the gym is not a bad thing, for it could be spent recovering, where muscle is built, or spending time away doing more things you love.
Change Of Pace: Doing the same old exercises can be boring and can also lead to you hitting a plateau. Don’t let your gains stop and throw in this exercise to really shake things up with your muscles. Adding in a fresh workout can enhance growth and keep your training sessions interesting.
Enhanced Grip: Grip strength is something we all take for granted and while we may not need a monster grip to deadlift an ungodly amount of weight, having functional grip strength for everyday tasks is important to have. Through the reverse part of this exercise, you strengthen your grip and hit all the muscles associated with it (1).
Forearm Activation: Finding good exercises to target your forearms can be challenging and many of them can actually hurt (2). This is a perfect exercise to work the forearms without pain while also getting the added benefit of working your biceps too.
Bigger Aesthetic: The Zottman curl is a great exercise to see growth in your biceps to really add more shape and development to enhance your aesthetic and increase your confidence in knowing you are working towards bigger arms.
How To Perform The Zottman Curl
Grab a pair of dumbbells and hold them with your palms facing upwards.
Perform a normal curl, flexing your bicep and really feeling a good squeeze at the top.
Once at the top, rotate your wrist so your palms now face away from you.
Lower towards the ground in the reverse of a curl and feel the stretch in your forearms as you gently guide the weight to the floor.
Once at the bottom, rotate your wrists back so your palms are facing upwards and repeat for desired number of reps.
Zottman Curl Tips
Using lighter weights to start with this exercise will prove more beneficial than jumping right into heavier ones. While you may be able to curl a solid amount of weight, you have to remember that your forearms may not be as strong as your biceps. Forcing more weight on your forearms than they can take will only lead to unwanted pain and stress that can lead to injury.
Performing these nice and slow will also really work on the time under tension you put your muscle through while also enhancing mind-muscle connection to really work on seeing great gains.
How It Differs From The Bicep Curl
While the traditional bicep curl is a great exercise, and one that works well when performed doing drops sets, the Zottman differs in that it provides that extra element by rotating at the top to really hit the forearms on the way down (3). You get all the benefits of a bicep curl with the bonus of targeting more muscles, and even smaller muscles that are often overlooked, while still performing a safe and effective lift. You can do these seated or standing, as well as alternating arms, so all of what you can do with a traditional bicep curl can be done with the Zottman curl and then some.
Wrap Up
Trying to diversify our workouts can be a challenge and one that we often times overlook since we tend to stick to one program and not change anything up. Adding the Zottman curl to your workouts will be a time saver and strength builder by working your biceps and your forearms resulting in huge arm gains. With many variations and helpful tips out there on how to properly and effectively perform the Zottman curl, your chances of seeing huge gains is within your grasp. Unlock all the benefits of this exercise and keep elevating your workouts to new heights with a safe and effective lift in the Zottman curl. You won’t be disappointed with the results of this century’s old exercise.
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
Incel, Nurgul A.; Ceceli, Esma; Durukan, Pinar B.; Erdem, H. R.; Yorgancioglu, Z. R. (2002). “Grip strength: effect of hand dominance”. (source)
Axelsson, Peter; Sollerman, Christer; Karrholm, Johan (2020). “Validity and Responsiveness of Forearm Strength Measurements in the Evaluation of Distal Radioulnar Joint Implant Arthroplasty”. (source)
Melrose, Don (2014). “Exercise Technique: The Zottman Curl”. (source)
Demi Bagby Profile & Stats
The biography, life, and accomplishments of Demi Bagby
Demi Bagby is an American CrossFit competitor and bodybuilder from San Diego, CA. Despite setbacks, some minor, some more major, Bagby proved that sheer mental will and a passion can drive you to do anything. This transformation has made her a serious contender and inspiration for many.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Demi Bagby (CrossFit Athlete)
Weight
Height
Date Of Birth
Under 115 lbs.
4’11”
01/10/2001
Division
Era
Nationality
CrossFit Athlete, Bodybuilder, Social Media Influencer
2010
American
Biography
Growing up in San Diego, Bagby was incredibly active, always taking part in sports like soccer and cheerleading. But the dangers of cheerleading would appear when in 2014, Bagby suffered a freak injury where she broke her back, leaving her paralyzed for three months. Despite the emotional, physical, and spiritual toll this took on her, the main consequence she faced was horribly hard to ingest for the active young Bagby: she may never walk again.
This news hit her hard and rocked her world as all she’d ever only been was active and able to move freely. With her confidence low and physical future on the line, Bagby began her recovery.
During this time, she became fascinated with CrossFit and at that moment, made a deal with herself that she would walk again.
One year after her injury and Bagby started her CrossFit journey. Now, as a result of her hard work, bravery, and resilience, Bagby is an inspiration everywhere for what you can do when you keep your mind on the grand prize. In 2016, she ranked 23rd in her age category and hasn’t slowed down since.
With her Internet and social media influence, she continues to grind in efforts to be the best. Many follow her for her inspiring story for they know she can help them get to where they want to be. While Bagby is certainly working to be the best athlete, she views helping others as part of the territory.
Training
Full Body Workout
Clapping Ring Push-ups, 3×10
Muscle-ups, 3×10
Backflip Wall Balls, 3×8
Flag Raises, 3×8
One Arm Toes To Bar, 3×12
Rope Climb, 3×5
Ab Workout
This will be done 50 seconds on, 10 seconds off.
Single Leg Raises
Bicycle Kicks
Leg Raise To Knee Tuck
Hip Dips
Lower Body Leg Raise
Oblique Crunch
Full Body Crunch
Nutrition
Since eating and sleeping are her two most important factors to fitness and living a healthy lifestyle overall, Bagby maintains a proper diet and sticks to only the healthiest of foods to keep herself grinding every single day. She doesn’t restrict any food group from her diet and makes sure it is well-balanced.
Foods she includes are:
Complex Carbs
Lean Protein
Healthy Fats
Fruits
Vegetables
When it comes to supplements, knowing what to take can be challenging. Look into some great protein powders or pre-workouts to really boost all areas of your gains. Also, a quality multivitamin for active women is essential for boosting overall health and wellness to keep you working as hard as Demi.
Competition History
2015 CrossFit Games
2016 CrossFit Games
Master Bent Over Rows for Major Back Gains!
Developing A Strong And Healthy Back
For many, the muscles of the back are neglected and underused which can lead to problems with posture and consequent discomfort or pain (1). In the modern world, many work at a desk and remain seated for prolonged periods of time which can place the back under a great deal of stress and strain. Over time, the shoulders will begin to pull forward thus causing tightness and stiffness in the chest and neck muscles.
Even for those who attend the gym, the back often does not receive as much attention as is perhaps required, whereas the more visible muscles (such as the chest, shoulders and arms) are regularly targeted. This can lead to underdevelopment of the back and can exacerbate any existing back issues. Recent research has highlighted the importance of regular strength training for reducing back pain and preventing back problems (2).
Benefits Of The Barbell Bent Row
There are a number of useful back resistance exercises that can be performed with the barbell bent row being one of the most effective. While it is the latissimus dorsi (lats) which are primarily responsible for this exercise, there are a number of back and shoulder muscles which must engage in order to drive this movement – such as the trapezius, rhomboids, and rotator cuff muscles (3).
Considering the role that each of these muscles play in maintaining good posture, strengthening these muscles will have a substantial impact on posture and movement. Additionally, in the bent position, the core musculature must contract in order to hold the trunk of the body in the correct position (4). Strengthening the core will also contribute to better posture.
Finally, for those who enjoy pressing movements – such as the bench or overhead press – focusing on the bent row may facilitate a greater performance with these lifts while also helping to balance out the upper body muscles symmetrically – both in terms of size and strength. Conversely, having a muscular imbalance can potentially increase the chances of experiencing injury (5).
Barbell Bent Row Form
When performing the barbell bent over rows, it is important to put technique before ego. Loading the barbell with excessive weight is a sure way to compromise form. Instead, keep the weight manageable and focus on the movements required to bring the bar into the body. Controlled movements, which maximally engage the working muscle, are far superior to uncoordinated and wild movements.
To properly execute the barbell bent row, follow the 4 coaching points listed below…
1. Place the loaded barbell on the floor. Ensure that the feet are approximately hip width apart. Prior to picking the barbell up, push the chest high and pull the shoulder blades together. Hinge forward and grip the bar using an overhand grip, placing the hands roughly shoulder width apart. Keeping the core tight and back flat, pick the bar up and stand tall.
2. From here, focus on pushing the hips back so that the upper body tips forward while maintaining a flat back. Keep a very slight bend in the knees and keep the bar as close to the legs. The bar should be in a hanging position close to the knees.
3. Squeeze the core muscles tightly before driving the bar into the area between the chest and the stomach. As you pull, focus on keeping the shoulders down and the elbows as tight as possible to the ribcage. At the top portion of the rep, aim to squeeze the shoulder blades together.
4. Once contact has been made, reverse the movement and control the barbell back down to the original starting position. Remember to keep the core contracted as the bar moves to avoid moving out of neutral spinal alignment.
Barbell Bent Row Tips
When performing the row, instead of thinking about pulling the bar up to the chest, focus on pulling the elbows behind the body. This will do two things – firstly, it will help to activate the right muscles, specifically the lats, and secondly it will facilitate a better rowing motion.
Another practical tip for the bent row is to pause briefly at the top of the movement and focus on maximally squeezing the shoulder blades together. Once again, this will lead to a greater activation of back and shoulder musculature and have a profound effect on posture and overall back health.
Barbell Bent Row Variations:
Underhand Grip Barbell Bent Row
The only difference between this variation and the conventional bent row is the grip on the bar. Instead of an overhand grip, this variation uses an underhand (supinated) grip. This places more stress on the lats and lower traps.
Pendlay Row
The Pendlay row involves rowing the bar off the floor instead of from a static hanging position – other than this, the form is identical. To get into the position for this row, the trunk must assume a more parallel position and therefore requires a great degree of hamstring flexibility. As a result, many may find getting into this position, all while maintaining a flat back, quite challenging.
Yates Row
For the Yates row, a more upright stance must be assumed so that the trunk is approximately angled 30-40° from the floor. As a result of this position, the bar will travel to the lower abdominals instead of the sternum when rowed. Once again, this will predominantly target the lats and also the mid to low traps.
One Arm Barbell Row
For the unilateral barbell variation, stand side on to the barbell and use a neutral grip (palm facing the body). Look to pick up the bar near the plates, assume the conventional rowing position and complete full repetitions.
Dumbbell Bent Over Rows
The dumbbell variation of this exercise is a superb way of balancing out the strength of both sides. With a barbell row, the stronger side can begin to dictate the movement, whereas with the dumbbells, both sides must work individually to drive the weight upward. A secondary benefit is that dumbbells also require a greater amount of control and stability which places a large demand on the core muscles (6).
One Arm Dumbbell Row
A simple variation on the dumbbell row is a single sided row. For this variation, place the left hand and knee on a bench for stability and row from the right side, ensuring to maintain control and squeezing the muscles around the shoulder blade. Once a number of reps have been completed, swap sides and repeat.
Dumbbell Incline Row
For those who find it difficult to maintain a flat back during the row, use an incline bench, lie directly on top of it and let the dumbbells hang. From that position, row as normal ensuring that the chest stays in contact with the bench at all times.
Bent Over Flyes
For the final variation, assume the rowing position while holding two dumbbells. However, instead of rowing, keep the arms straight and drive the dumbbells out to the side of the body while focussing on pulling the shoulder blades together.
Final Word
The need to perform back strengthening exercises is very great for so many as it can effectively prevent dysfunction, pain and injury. There is no doubt that the bent row is one of the best exercises that can be performed for building back strength and maintaining overall health.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Services, Department of Health & Human. “Posture”. www.betterhealth.vic.gov.au.
2-Westcott, Wayne L. (2012-7). “Resistance training is medicine: effects of strength training on health”. Current Sports Medicine Reports. 11 (4): 209–216. doi:10.1249/JSR.0b013e31825dabb8. ISSN 1537-8918. PMID 22777332.
3-Edelburg, Holly (September 29, 2017). Electromyographic analysis of the back muscles during various back exercises
4-Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
5-Knapik, J. J.; Bauman, C. L.; Jones, B. H.; Harris, J. M.; Vaughan, L. (1991-1). “Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes”. The American Journal of Sports Medicine. 19 (1): 76–81. doi:10.1177/036354659101900113. ISSN 0363-5465. PMID 2008935.
6-Saeterbakken, A.; Andersen, V.; Brudeseth, A.; Lund, H.; Fimland, M. S. (2015-11). “The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation”. International Journal of Sports Medicine. 36 (11): 900–905. doi:10.1055/s-0034-1398646. ISSN 1439-3964. PMID 26134664.
Joey Swoll: The Truth Behind Crypto, Dogecoin, and Elon Musk
Joey Swoll: “I’m a crypto believer”
Cryptocurrency, normally shortened simply as crypto, has been booming in popularity over the past few years. Odds are you’ve heard about crypto bigcoin, dogecoin, and Elon Musk’s name popping up non-stop in the news recently. So you’re probably asking yourself, is this truly a new currency innovation that’s here to stay? Or is it a trend with a bubble about to burst? Joey Swoll is a bodybuilder with his hands in crypto providing a bridge between this popular trend and the bodybuilding world. In our latest GI Exclusive, Joey Swoll explains crypto in detail and whether or not you should try investing or avoid it before everything comes crashing down.
Joey Swoll is a bodybuilder who is also a successful entrepreneur. His various successes showcase that he is a bodybuilder with business savvy. So when he starts publicly promoting crypto to his following – it’s something to take note of. That’s why during our recent interview, we decided to ask Swoll about his interest in crypto – and everything he knows about dogecoin, and Elon Musk’s recent headline-grabbing actions.
More specifically, we asked Joey Swoll to share his thoughts – is crypto a currency that will rule the future? Or is it a bubble about to burst? Is it smart to invest now during the rise of its popularity? Or is it all misleading hype created by a strong media narrative? Is it even possible to know now what will happen to this speculative market?
Joey Swoll admits that he is by no means a master but has begun working with individuals who have been involved with crypto for over six years. He considers himself a “crypto believer” and strongly believes that the currency will remain relevant in decades to come. However like any investment, nothing is guaranteed. His number one advice before diving into the details is this – don’t invest anything that you’re not willing or able to lose.
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Check out our GI Exclusive segment with Joey Swoll above!
That being said, Joey Swoll believes it is possible to invest smart – and that there are a lot of gains to be made in crypto. The key is to not be intimidated and start learning as much as you can before the entire market becomes normalized by the mainstream.
The second most important thing Joey Swoll advises is that not all crypto coins are created equal. Some are actually associated with services provided – and thus have more security in their value. Others are only valuable simply because people have had faith behind the brand itself. These could certainly succeed but are also subject to potential volatility.
The perfect example of this is dogecoin. A cryptocurrency that came into existence via a meme. What started off as a joke has become a bonafide cryptocurrency rising in value daily. So much so that Elon Musk put his faith in it. This, of course, skyrocketed the value further.
So what’s Joey Swoll’s opinion on more meme-friendly crypto coins like dogecoin and everyone’s obsession with Elon Musk’s involvement? Is it just overblown hype that will all collapse? Or is there true value worth investing in? Joey Swoll believes that dogecoin will be around for a while though it’s not as much of a guarantee as something like bitcoin.
Joey Swoll impresses how important faith in branding is during the early stages of crypto (or any business really). If people believe in the brand and hold passion or affinity for it – it will make people choose that brand over others. Even if that brand isn’t better or worse than competitors.
The dogecoin brand has been wildly popular due to the doge meme existing for at least a decade prior to the coin’s creation. When Elon Musk publicly announced his faith in dogecoin – that cemented the brand as something that will stick around. Of course, nothing is ever certain and the huge drop after Musk’s SNL appearance might remove steam from the brand.
At the same time, this extreme volatility is expected for speculative markets. In the big picture, strong brands will stick around. So Swoll suggests that those interested shouldn’t fear dogecoin because of the recent drops in value.
Ultimately, Joey Swoll reminds again that all investments should be spent with caution. If you’re not willing to lose the money, or can’t afford to, you shouldn’t make the investment. But he also believes crypto is a safe investment long term. “It’s the future,” Joey Swoll comments. “Everyone should learn about crypto.”
You can watch Joey Swoll’s full comments on all things crypto in our latest GI Exclusive interview segment above.