Muscle Chemistry Archive
Clara Lindblom Profile & Stats
The biography, life, and accomplishments of Clara Lindblom
Clara Lindblom is a fitness model and Internet influencer from Sweden with an amazing physique. A strict program allows her to keep up her gains and her platform is used to promote herself and inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Clara Lindblom
Weight
Height
Date Of Birth
130-135 lbs.
5’4”
01/10/1994
Profession
Era
Nationality
Model, Social Media Personality
2010
Swedish
Biography
Clara Lindblom was born in Sweden and was also into fitness as a child. But her love of modeling was something she always wanted to pursue and as she began to sculpt an amazing physique, that became a reality.
Using Instagram as her outlet, she gained Internet notoriety and attention for her modeling posts, slowly building up a reputation. As sponsorships and ambassador deals began rolling, she was able to start a lucrative career combining both modeling and fitness.
Now with a massive following online, she uses her influence to promote herself while also inspiring others to make the changes they want to see so they can look as good as she does.
Training
For training, Clara focuses on heavy compound movements and isolation exercise to give her a well-rounded workout. Warm-up sets are key as she wants to be fully primed and ready to tackle any workout. On top of that, stretching before and after is something she takes seriously. Once she feels she is warmed up, she can better tackle any workout that comes her way.
Full Body Workout
Cable Lateral Raise: 4 sets, 10 reps
Deadlift: 4 sets, 8 reps
Romanian Deadlift: 4 sets, 10 reps
One Arm Cable Row: 4 sets, 8 reps
Barbell Curls: 4 sets, 12 reps
Goblet Squat with Medicine Ball: 4 sets, 10 reps
Rope Pulls: 4 sets, 10 reps
One Arm Cable Triceps Pushdowns: 4 sets, 12 reps
Face Pulls: 4 sets, 10 reps
Push-Ups: 4 sets, 8 reps
Nutrition
To keep herself in the best possible shape, Clara’s nutrition is always on point. Her diet is mostly lean protein, including chicken, fish, and even plant-based sources, complex carbs like quinoa and brown rice, and those healthy fat sources including nuts and avocados. By sticking to a strict routine, Clara can better manage her meals so she maintains her model figure.
Supplementation
Along with a solid training routine and nutrition plan, Clara focuses on supplements, and while she uses her own supplements of choice, some key products to note are protein powders, pre-workouts, and BCAAs. These will ensure a well-rounded routine for pre-, mid-, and post-workout gains. To optimize health and wellness, a multivitamin and omega-3 supplements are key for ensuring you stay in the gym and grinding away.
Why WADA is the Superior Drug Test for Natural Bodybuilding
WADA drug testing is superior to other drug testing protocols.
Most athletes have a drug testing procedure they must follow. However, bodybuilding is a sport that drug testing is not a priority in many leagues—for example, the International Federation of BodyBuilding and Fitness (IFBB). Still, most federations don’t condone doping. However, they don’t go about testing for it either.
Natural bodybuilding is a different story, though. Competitors in natural bodybuilding are required to a drug test. That’s what makes the sport “natural,” after all. With that being said, not all natural bodybuilding leagues use the same drug-testing laboratory. However, one natural bodybuilding league utilizes the best drug testing equipment available – World Anti-Doping Agency (WADA). And this league is the largest natural bodybuilding league in the industry – the International Natural Bodybuilding Association/Professional Natural Bodybuilding Association (PNBA).
WADA is Superior
There are many different types of drug testing in the sport of natural bodybuilding, but other natural bodybuilding leagues don’t use WADA. For example, the United States Bodybuilding Federation (USBF) uses a different metric. The INBA/PNBA stated, “These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.”
The problem with such tests – polygraph, Redwood Toxicology, Quest Diagnostics, etc. – is that many PEDs go undetected. The sad part is that some athletes claim to be completely unaware that the substances they’re using are banned from natural bodybuilding. Of course, this gives athletes an unfair advantage in the sport, even if it’s unintentional. For example, Jill Kolivoski, the professional Women’s Bodybuilding champ at 2021 Natural Olympia, recently failed a drug test administered at Natural Olympia.
However, the substance that caused her to fail the drug test – Selective Androgen Receptor Modulators (SARMs) – passed the USBF drug testing procedure. Furthermore, this substance was in a natural herbal supplement she was using to lower her cortisol, proving the accuracy of the lab INBA/PNBA uses compared to other natural bodybuilding leagues.
Natural Bodybuilding and Testing
To compete in natural bodybuilding, you must be natural and abstain from steroids and PEDs. The INBA/PNBA league especially has its athletes tested through the WADA. They have a list of banned substances all athletes are prohibited from using unless they want to be stripped from their prize money, title and banned from competing.
Not only is WADA used by the most reputable natural athletes and most respected natural bodybuilding league, but it’s also the testing other professional athletes’ use, including the International Olympic Committee (IOC).
INBA/PNBA Disparity from Other Natural Bodybuilding Leagues
According to the INBA/PNBA commission, “Natural organizations claim to drug test, and some use a 10-15min polygraph test and or substandard testing labs (employment testing labs) but where is the transparency when an athlete does fail a test?” The INBA/PNBA also claims that other leagues failed drug tests go under the radar. However, the INBA/PNBA league makes the athlete public information via the Hall of Shame. The INBA/PNBA questions why other “natural” bodybuilding leagues don’t follow suit. Instead of dodging the truth.
Below is a clip from Generation Iron: Natty 4 Life, detailing the WADA protocols INBA/PNBA athletes undergo.
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WADA is the superior drug testing mechanism for natural bodybuilding athletes. INBA/PNBA set the bar high for drug testing. Still, hopefully, other natural bodybuilding leagues will follow in their footsteps. If they want the same respect and recognition, they’ll have no other choice.
Follow us on Instagram, Facebook, and Twitter for more information about natural bodybuilding!
7 Kettlebell Exercises For a Nice Butt
Kettlebell exercises can help build up many areas!
Kettlebells are all the rage these days. Many people consider kettlebell exercises to have better functional value than dumbbells, and for that reason, it is drawing a cult following. Heck, we even have kettlebells that look like chimps, orangutans, Bigfoot, and even Darth Vader.
While kettlebells provide the convenient size and portability of a dumbbell, they have a unique impact on your muscles. The spherical weight of a kettlebell can be anywhere between six to eight inches from your hands, which adds an unparalleled challenge for core stability and stabilizer muscles.
Kettlebell exercises usually involve several muscle groups at once, making them a potent compound lift-focused training tool. The versatile tool that they are, kettlebells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
Check Out: Best Kettlebells For Durability & Versatility (Updated 2021)
Origin of The Kettlebell
Before we get to the exercises which will transform your rear forever, let us talk about how the weird-looking training equipment came to be.
Kettlebells were developed by Russian strongmen in the 1700s.
Interestingly, in the 18th century, the girya (as the kettlebells are called in Russia) were primarily used to weight crops until some burly Russians started lifting them for building strength and endurance.
Russians and their awkward inventions, right?
The cannonball resembling training equipment began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.
Trivia: The English term kettlebell has been in use since the early 20th century.
Kettlebells are usually made of iron or steel and are sometimes covered in colorful vinyl with a comfortable handle grip.
Must Read: The Most Effective Compound Exercises For All Levels of Experience
Benefits of Kettlebell Training
So, you are wondering why bother with the kettlebells and not just use dumbbells instead? Here are the benefits of using kettlebells in your workouts:
1. Helps Develop Explosive Hip Strength and Speed
You cannot go wrong with kettlebells if your goal is to build explosive hip strength. Don’t worry. We won’t ask you what you need the explosive hip strength for in the first place.
Kettlebell swings are one of the most common and effective kettlebell exercises. They are also efficient at training your glutes for strength and speed.
But why is hip strength so important, you ask?
Hip strength can help improve your overall stability and can prevent injuries. Also, hip strength and speed play an important role in many athletic movements, such as jumping, sprinting, and squatting.
Related: Fifteen Essential Lower Body Exercises To Add To Your Training
2. Improves Core Strength and Stability
Most kettlebell movements are a form of ballistic training. Ballistic training improves explosive power by maximizing acceleration and minimizing deceleration. These explosive lifts activate the abdominal muscles and require core contraction and coordinated breathing. This process results in an improvement in core strength.
On top of this, kettlebell exercises are multiplanar, meaning – you will be training your core from all directions. It helps with building overall core strength.
3. Increases Range of Motion
Most kettlebell exercises are compound movements that require you to move through multiple planes of motion. Explosive movements through these planes, over time, results in improved flexibility, mobility, and as a result – a better range of motion.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
4. A Total Body Conditioning Tool
Don’t let the little friendly-looking weight training equipment fool you. They can cause total body annihilating in no time. Maybe there is a reason why some brands make them in the Primal shape.
Kettlebells are great at all the four aspects of fitness – strength, endurance, flexibility, and balance training. No matter how packed your schedule, you can always fit a 20-minute kettlebell routine into your day. The best part? You do not need to hit the gym to complete a kettlebell circuit, you could do it from the comfort of your living room or your garage.
Next Read: At Home Workouts With A Single Kettlebell
5. Facilitates Fat Torching Workouts
Kettlebell training circuits are nothing less than fat-burning fests. According to a study, swinging a kettlebell burns as many as 20 calories per minute. For people too lazy to do the math, that’s 400 calories for a 20-minute workout.
Better yet, kettlebell training often results in EPOC (express post-exercise oxygen consumption). Before you freak out – this is a good thing. It means that you would still be burning calories throughout the day after you are done with your kettlebell workout.
6. Improves Balance
Unlike while training with machines, you need to control your movement path while working with kettlebells. Since kettlebell movements have no predetermined movement paths, it requires your stabilizers to work extra hard, and over time results in their strengthening and improvement in overall body balance.
7. Develops a Stronger Posterior Chain and Improves Posture
Most kettlebell exercises are great for your posterior chain as they target your entire backside. Ballistic exercises like Kettlebell Swings help develop explosive strength in your glutes, hamstrings, lower and middle back, and traps.
Your newfound posterior chain strength will aid in jumping higher, running faster, and kicking harder. Not to mention, strong posterior muscles result in a better posture. Goodbye, slouching.
Must Read: Improve Hip Mobility to Boost Lower Body Power
8. Improves Muscles Imbalances
Since many of the kettlebell exercises involve unilateral movements, they help nail down muscle weakness and imbalances. While performing a kettlebell exercise, you might notice that your right side is weaker than the left on a specific lift.
With this information, you can re-design your training program to fix these discrepancies. If you have been training with barbells and machines for a long time, add kettlebell training to your regimen, and you will notice an improvement in muscle imbalances and symmetry.
Check Out: The Benefits Of Unilateral Training & Why It Matters
9. Enhances Muscle Coordination
Unlike the linear movement pattern of barbells and machines, the dynamic nature of kettlebell training forces you to focus on the movement and have a sharp mind-muscle connection. This leads to improved muscle coordination.
Read: 6 Ways To Improve Your Mind-Muscle Connection
10. Builds Lean Muscle Mass
Although kettlebell training alone does not build crazy muscle mass, it increases the amount of lean muscle tissue. If you are a fan of ripped physiques, kettlebell workouts can help you achieve the conditioning you are after.
Not only does kettlebell training help build lean muscle mass, but it also helps in staying agile, athletic and improves mobility, flexibility, and range of motion. What else could you ask for?
7 Kettlebell Exercises For a Pear Shaped Rear
Contrary to popular opinion, you do not need barbells and dumbbells to build shredded wheels. The cannonball with handles is quite a powerful tool when it comes to building strength, conditioning, and mobility. So, grab a kettlebell and start carving legs that Greek gods would approve.
1. Kettlebell Goblet Squat
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Goblet squat is one of the most versatile kettlebell leg-building exercises. Holding a kettlebell in front of your chest allows you to squat deep while minimizing the risk of an injury. Goblet squat also activates the highest number of muscle fibers in your glutes because you are holding the weight in the front and are hinging and leaning slightly forward.
Steps:
Stand upright with a shoulder-width stance, and your toes pointed slightly outwards.
Hold a heavy dumbbell (as per your strength level) in front of your chest. You could either hold the kettlebell upside down or hold the horns with both your hands.
Pull your elbows in towards your sides and maintain this position throughout the exercise.
While keeping your chest lifted, squat down as deep as you can comfortably.
The kettlebell and your arms should stay inside of your legs and close to your body at all times.
Return to the starting position explosively.
Pause and contract your glutes at the top of the movement.
Repeat for recommended repetitions.
Related: How to Perfect the Goblet Squat
2. Kettlebell Swing
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Kettlebell swings are a popular cannonball exercise. It is an incredibly effective exercise for building hip power and explosiveness. This high-intensity exercise will also help burn off excess body fat.
Steps:
Hold a kettlebell with both hands by the flat, top handle.
Stand with a slightly wider than shoulder-width stance and let the kettlebell hang between your legs.
At the starting position, keep your torso upright and brace your core.
Bend at your knees as you push your glutes back, and lower the kettlebell straight towards the floor.
Keep your arms straight and elbows locked out throughout the movement.
Thrust your hips forward explosively and raise the kettlebell until your arms are parallel to the floor.
Squeeze your glutes, core, and quads at the top of the movement.
Hinge forward at your hips and push your butt back again, letting the bell drop on its own as you do.
Keep a neutral spine throughout the exercise.
Repeat for reps.
3. Bulgarian Split-Squat with Kettlebell (in racked position)
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Kettlebell Bulgarian split-squat will set your glutes and hamstrings on fire. The racked position (in front of your chest) will help strengthen your core and stabilizers.
Steps:
Grab a kettlebell in your right hand and hold it in front of your chest.
Drape your left foot on a flat bench as you firmly plant the right on the floor.
Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
Bend your right knee and lower your body until your left knee is a few inches off the floor.
Return to the starting position explosively and squeeze the life out of your right hamstring and glute.
Complete the recommended reps on the right side before switching sides.
4. Overhead Kettlebell Lunge
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This is probably the hardest exercise on the list. Overhead lunge forces your glutes and hamstrings to work on full throttle to stabilize the lunge. It also requires good shoulder and traps strength and stability.
Steps:
Grab a kettlebell in one hand and press it overhead. Keep your arm straight and elbow locked out throughout the exercise. Your overhead arm should be perpendicular to the floor for the entire duration of the lift.
Drop into a reverse-lunge by extending the leg opposite to the arm holding the weight.
Bend your rear knee and lower your body until your knee is a few inches off the floor.
Push with your rear foot and return to the starting position explosively.
Complete the recommended reps on one leg before switching sides.
5. Single-Arm Racked Curtsy Lunge
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You probably have seen the curtsy lunges on Instagram. Confused? These are a #FitGirl favorite, and hey, we are not complaining. Curtsy lunges are a god-send for glute development.
Steps:
Stand with your feet shoulder-width apart and your left hand on your left hip.
Hold a kettlebell in your right hand in the racked position at your shoulder. Let the cannonball rest on your shoulder for the duration of the exercise.
Step your left foot diagonally behind you and lower your left knee until it almost touches the floor.
Your right knee should bend to about 90-degrees at the bottom of the movement.
Drive through your right heel to return to the starting position.
Pause and squeeze the life out of your glutes and hams at the top of the movement.
Do all your reps on one leg before switching sides.
6. Single-Leg Kettlebell Deadlift
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Single-leg kettlebell deadlift is an incredibly effective kettlebell exercise for isolating your glutes.
Steps:
Hold a kettlebell in your right hand, and lift your left foot slightly off the ground.
While keeping your back and head neutral, lean forward by hinging at your hips.
Raise your left leg off the floor slowly while keeping it in line with your body.
Lower the kettlebell until it almost touches the floor.
Keep your left shoulder blade pulled down your back.
Slowly return to the starting position, and contract your glutes. Make the most of the move by keeping your rear foot off the floor as you go through the reps.
Repeat for recommended repetitions before switching sides.
7. Kettlebell Squat and Clean
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There is some learning curve to this exercise. Make sure you are not going too easy on yourself by using lighters kettlebells. Use a weight that puts a strain on your glutes from the first rep.
Steps:
Stand with an upright torso and your feet placed shoulder-width apart.
Bend at your knees and push your hips back to lower yourself and grab a kettlebell with both hands by the top of the handle.
Drive through your heels to stand up as you pull the weight up to your chest.
During the upward movement, quickly swap your hands from the handles to the cannonball.
Lower into a squat, shifting your weight into your heels and pushing your hips back as you bend your knees.
Drive your body up explosively and squeeze your glutes at the top of the movement.
Reverse the movement by switching your hands back to the kettlebell handle and lowering the weight back down to the floor, bending your knees and pushing your hips back to keep your spine straight.
Repeat for recommended repetitions.
Conclusion
You could perform all these exercises in a single leg workout or use some of them in separate routines to make the most of your glute training. After you see the results, kettlebells will become an indispensable part of your leg training regimen.
Which is your favorite kettlebell exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Logan Paul Claims Floyd Mayweather Has Not Paid Him For Fight
Logan Paul says he is owed money from Floyd Mayweather.
Logan Paul and Floyd Mayweather met for an exhibition fight back in June. There was no winner, little excitement, and it was a downright laughable event. What they did have was plenty of viewers and plenty of money made. Well, for one side. Paul has claimed that Mayweather has still not paid him for their fight over six months later.
Both Paul and Mayweather have shown a mutual respect for one another recently but that seems to be ending. Logan Paul, who has become a sensation in boxing along with his brother Jake Paul, made the transition from YouTube to boxing. Both Paul brothers are still active on social media and this is where Paul called out Mayweather.
“Pay me my money u f***ing corny weasel of a human @floydmayweather,” Paul wrote in a caption on an Instagram story.
It is hard to know if Logan Paul is being serious or if this is just another trolling on social media. This is something that the Paul brothers have become known for. Paul has made plenty of money during his career but if true, the amount of money that Mayweather is withholding could be large.
The Paul vs. Mayweather exhibition took place on pay-per-view and was a success. There were over one million buys on Showtime. This is something that Mayweather said he will not do again — even after earning a huge payday. The boxer claims he earned $100 million for the appearance.
“I’m the only person that can do a fake fight and get 100 M’s. I could do legalized sparring and get 100 M’s,” Floyd Mayweather said while exiting a press conference. “Am I the best bank robber? Because I don’t know nobody in sports that’s my age and can still stick ‘em up like that.”
Known as ‘Money’ Mayweather, Floyd has a perfect 50-0 record in his boxing career. Mayweather is a controversial fighter for his style, which is the opposite of a heavyweight fighter. Mayweather has 27 knockout victories in his career and was always content dancing around the ring using strategy. This is a method that brought praise from some and criticism from others.
As for Logan Paul, began boxing in 2018 when he took on fellow YouTuber ‘KSI.’ This match ended in a draw before Paul lost their rematch by split decision. Jake Paul has recently moved to 5-0 after a knockout victory over Tyron Woodley.
The Paul brothers have become big names in boxing, mostly because of their antics outside the ring. It was questionable why Mayweather even agreed to this fight in the first place but he allegedly got a massive payday out of it. The same cannot be said about Logan Paul at the moment.
All of the details of this storyline have not been released but we do know there is trolling going on by Paul. It will be interesting to see if Floyd Mayweather is actually holding money and if he will pay up.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
VIDEO: Oleksii Novikov Begins Training For 2022 Arnold Strongman Classic
Oleksii Novikov is training for the 2022 Arnold Strongman Classic in a big way.
Oleksii Novikov is one of the top strongman competitions in the world so it was not surprising to see him receive an invitation to the 2022 Arnold Strongman Classic. Now that the holidays are over, the 2020 World’s Strongest Man is back in the gym training for his next event.
Novikov shared a video on his YouTube channel detailing his first day back in preparation. The Ukrainian strongman podiumed in each event he participated in following the 2021 World’s Strongest Man competition. He is one of 10 strongmen who received invitation to the 2022 Arnold Strongman Classic and this means he will have to train harder than ever.
Oleksii Novikov took to his garage-style gym to get in a huge workout. It began on the squat rack where Novikov began with 440-pound lifts and wanted to increase to 551 pounds. No official list has been released on which events will be at the Arnold Strongman Classic but Novikov believes that squats will be there. Novikov’s personal record squat is 771.6 pounds.
Again, the official list has not been revealed but Novikov spoke further on which events he expects to see there. He listed max squat, timber carry (400kg, 881.9lb), heavy dumbbell for reps (124kg, 273.4lb), max log lift, and stone to shoulder (186kg, 410.1lb).
After his squats, Oleksii Novikov began log lifts. He pulled out gym mats and began with his lifts. He began with 176.4-pound lifts with the intention of bumping it up to 286.6 pounds. Novikov expressed that this was one of his weaknesses and that he has never locked out 440.1 pounds. This is his goal heading into 2022. Novikov took some time off for the holiday and it seemed to pay off. He showed great form and fluidity when performing log lifts. He was able to lock out three reps of 319.7 pounds on his second-to-last set followed by five reps on his last set.
The roster for the 2022 Arnold Strongman Classic is elite. Novikov is one of three World’s Strongest Man winners, along with Tom Stoltman and Martins Licis. The 2021 Europe World’s Strongest Man Luke Stoltman will be present along with two-time WSM runner-up Mateusz Kieliszkowski.
Oleksii Novikov will enter the competition as one of the favorites to win as his strength seems to be on par. . There is still plenty of time to bump some numbers up and that is what Novikov plans to do in the upcoming weeks.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cedric McMillan Reveals New Details On His Near-Death Experience & Heart Issues
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Cedric McMillan opens up with new details on his heart issues, developing pneumonia, long COVID, and being put on life support.
Earlier in November, Cedric McMillan performed a guest posing and also provided an update on his rocky bodybuilding season. It turned out, he revealed, that he was dealing with breathing and heart issues likely caused by contracting COVID-19 in the previous year. With cases rising across the world at a rapid pace due to Omicron, Generation Iron decided to sit down with McMillan and talk in further detail about his experience with the virus and his near death experience in the hospital. In our latest GI Exclusive, Cedric McMillan goes into full detail about contracting COVID-19, developing pneumonia, and being put on life support.
For a short period of time in 2021, fans were confused as to what was happening with Cedric McMillan. After much delay he was set to compete at the Legion Sports Fest Pro 2021, only for him to disappear after the pre-judging and not show up at the finals. There was silence and mystery for a few weeks. Then suddenly McMillan reappeared during a guest posing and revealed a series of medical issues that threw off his bodybuilding season.
It turned out that Cedric McMillan had developed COVID-19 in 2020 right after the Arnold Classic. He recovered. He was fine. But many months later he started having trouble breathing. This breathing issue eventually took him to the hospital – where he found out he had pneumonia. Shortly after he found himself on life support in the hospital. “I was almost dead.” He stated during his guest posing speech.
Now with more time to recover and reflect on the entire experience, Generation Iron Brasil’s Aretha Luz at down with Cedric McMillan to get an in-depth account of the entire experience. McMillan opened up with complete honesty about the slow building of events that eventually left him intubated and on life support.
Cedric McMillan was noticing shortness of breath for quite some time. As early as May or July of 2021. But McMillan attributed this to his massive size. He was over 300 pounds and as any pro bodybuilder would attest – it puts some strain on cardio and breathing. But then the symptoms didn’t subside. For weeks and weeks his breathing became worse. Eventually he knew that he had to seek medical advice. Upon going to the doctors, it was discovered his heart rate was dangerously low. He was rushed to the hospital.
It was at this point that the doctors drew a connection between his current medical issues and COVID-19. They asked McMillan if he had COVID-19. Cedric McMillan confirmed that much earlier in 2020 he had gotten the virus. But was fine after recovering. The doctors informed him he now has pneumonia. And while it can’t be confirmed with 100% accuracy, it was likely that his lung were very slowly building up with fluid for months after having the virus.
After spending a few days in the hospital and still struggling to breath, Cedric McMillan grew impatient. He wanted to leave. He felt that he was not in immediate life or death danger. He jokes that he stood up and pulled off the wires from his body, “like a movie.” The doctors tried to stop him. Before he knew it. He was sedated and woke up three days later.
It turns out shortly after being sedated, his condition grew worse. He was put on a ventilator and life support. The hospital called his family as they were concerned that there was a likely chance that Cedric McMillan would die. Luckily, this was not the case
Cedric McMillan is now recovered. After leaving the hospital, he took some time to recoup, and after some false starts, he finally felt healthy enough to step back on stage. This was when he decided to guest pose at the Armed Forces Nationals 2021.
Cedric McMillan realized that he needed time to recover after such an ordeal. Now that he’s taken that time, he feels prepared to compete at the Arnold Classic 2022 in March and then shortly after compete in the Arnold Classic South America. McMillan’s plans were derailed in 2021. But the pro bodybuilder has always been a focused competitor hungry for victory. Perhaps 2022 will be a true comeback for the much hyped athlete.
You can watch Cedric McMillan go into full detail about his entire near-death experience in our latest GI Exclusive interview segment above.
Dexter Jackson Looks Lean, Downsized in Recent Post Alongside Kevin Levrone
Dexter Jackson and Kevin Levrone look downsized in recent photo.
Dexter Jackson looks lean and downsized in recent post alongside fellow bodybuilding legend Kevin Levrone. The photo of the two was taken at the 2021 Olympia and both men looked fit and slimmed down.
The time comes for every professional athlete when they have to ask themselves a fundamental question. Can they still compete at the highest levels of their sport? Is it time to hang things up and move on to something else? It can be a truly daunting task for someone who has spent years honing their craft in order to showcase their skill, ability, and in terms of bodybuilding, a competitor’s training physique.
Dexter Jackson likely had the very same internal dialogue. Having stood atop the bodybuilding world, becoming winningest bodybuilder of all time, Jackson had nothing else to prove when he decided to hang it up. The 2020 Olympia was his final show where he got a standing ovation from the crowd.
Since last December Dexter Jackson has been enjoying his retirement. But while for some that means stopping training and enjoying all manner of delicious delights, bodybuilding has proven to be a way of life for Jackson.
Dexter Jackson and Kevin Levrone Looking Lean
Recently Dexter Jackson took to Instagram offering up a photo of himself with fellow bodybuilding legend Kevin Levrone. In the photo Jackson is looking far smaller than he did when he was still competitively active.
#tbt #throwbackthursday to the Olympia. Chillin with one of my biggest inspiration big bro @kevinlevrone We looking good retired big bro! ??????
But despite being downsized, Dexter Jackson is still looking pretty lean. His recent training with Hide Yamagishi and Iris Kyle that Jackson is still in great condition.
I’ve known @hideyamagishi and @iriskyle 20 plus years and it’s crazy we’ve never trained together. Well @hideyamagishi and I got a quick session in while Iris sat around talking shit and bragging how many Olympia titles she won. ??? All good that’s family and talking trash is what we do when we are together. ?? Y’all be sure to check out one of the dopest gyms in Vegas.. Iris & Hide’s @powerhousegymlasvegas is ????. Love you guys!!
What do you think of Dexter Jackson and his current physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Jacked Factory Creatine Monohydrate Review For Serious Gains
This pure creatine monohydrate can boost muscle growth and strength for the best performance gains.
Product Overview
We all know what creatine can do for our overall gains and having the right supplement on your shelf can be a game changer. When it comes down to it, the best creatine supplements have the ability to enhance your overall strength and size to aid in all things sport specific or those more functional movements. As a widely researched and popular supplement, it is no wonder why athletes of all sports flock to creatine to increase their gains. Jacked Factory Creatine Monohydrate is that creatine supplement you need most to see great growth and tackle any of those strength and size needs you want most.
Creatine has the ability to take ADP, a useless form of energy resulting from a byproduct of physical activity and turning it back into ATP to then be put back into energy stores to be used later. What creatine can do is promote strength and size, boost athletic performance, improve metabolism, and increase mental function, all in efforts to give you the best chance at seeing huge gains. Jacked Factory Creatine Monohydrate can do this and much more and is a great supplement to give you results.
Jacked Factory Creatine Monohydrate is the perfect supplement for muscle growth, increased strength, and enhanced energy output.
Jacked Factory is a great supplements company who fully understands the needs of athletes and what it takes to succeed at the highest level. As a result, they deliver the most premium, hard-hitting, and effective supplements on the planet. With products formulated using science-backed ingredients, all of their products are made with honesty and the idea of fueling your fitness journey. Transparency is key, especially for your gains, and Jacked Factory takes this very seriously.
Jacked Factory Creatine Monohydrate Highlights
Jacked Factory Creatine Monohydrate is the gold standard of creatine supplements designed for increased muscle growth, enhanced strength, and better energy output to see those results you want most. This pure creatine monohydrate powder is high-quality and clean to ensure you only get the best for your gains. Manufactured in a cGMP certified facility here in the United States lets you know Jacked Factory is all about quality. A formula completely free of harsh chemicals, artificial food dyes and flavors, and sweeteners, this creatine supplement will better improve your total athletic performance and can stack well with pre-workouts and other supplements.
Ingredients
Creatine Monohydrate: A pure form of creatine that works to increase strength and size, improve endurance, and remove lactate from your muscles more efficiently. It is one of the only forms of creatine that will enhance athletic performance, muscle building and recovery (1,2).
Other Ingredients
None.
Amount Of Creatine
5,000mg
Number Of Servings
85
Serving Size
1 Scoop
Best Way To Take
Mix 1 scoop with 8-10 ounces of water.
Price, Flavors & Effectiveness
Jacked Factory Creatine Monohydrate is the perfect creatine supplement to increase muscle growth, provide better strength, and enhance energy output as you look to increase total athletic performance. With 85 servings per container, you are able to save money and add convenience to your supplementation routine.
The only flavor option for this creatine supplement is Unflavored.
Pros
Clean, pure source of creatine monohydrate
Great for muscle growth, strength, and energy output
Quality care and manufacturing practices
Cons
Unflavored so more flavors would be nice
Price: $26.99
Best Time To Take Jacked Factory Creatine Monohydrate
The best time to take this supplement is either before or after your workout, depending on your preference. The argument for before is that it will allow for maximum effort, however the after argument revolves around growth, recovery, and replenishing lost stores. Jacked Factory advises to take this 1-3 times daily, depending on your goals.
Best Supplements To Pair With
Creatine pairs well with a host of supplements but definitely consider a pre-workout or protein powder, or for those ambitious, all three. Pre-workout will work to give you great boosts in energy while providing for muscle pumps. A protein powder will enhance growth and recovery by pumping you with that vital protein. Regardless, when mixed with creatine these will increase gains and work to better boost athletic performance.
Check out our list of the Best Creatine Supplements to see where Jacked Factory Creatine Monohydrate landed!
Overall Value
Jacked Factory Creatine Monohydrate is a great creatine supplement designed to give you the best in terms of athletic performance, muscle growth, and recovery. With creatine being such a widely researched supplement, the benefits of creatine are widely accepted by athletes of all backgrounds for what it can do for you. Jacked Factory knows the needs of athletes and seeks to produce only the highest quality supplements for the best gains. What you are really getting is a top tier creatine supplement made with quality and care to only deliver the best results. Try Jacked Factory Creatine Monohydrate today and add an awesome creatine supplement to your shelf.
Try Jacked Factory Creatine Monohydrate Today
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*Images courtesy of Jacked Factory and Envato
References
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Kerksick, C.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Best Workout Plan Approach After Returning From A Long Layoff
The best workout plan approach after taking some serious time off.
So, it’s been a while since you have worked out. Things got busy. We get it. But now it’s time to hop back on that plan and see those gains you want most. But where to start. Taking time off has unfortunately limited how much you can lift, how fast you can run, and how much power you can actually generate, but fear not, for the right workout plan approach can get you back on track in no time.
Knowing what to do and how best to tackle this problem is important for jumping into it the wrong way can lead to injury and keep you out of the gym for much longer than need be. But there is no point in beating yourself up. You have come to the right place and we’ll put out an idea that will help get you back in the gym, working hard, and seeing those gains return in no time.
Let’s jump into a workout plan approach for those returning from a long layoff. Knowing what to do, and what not to do, will be important as you look to get those gains going again.
What To Prepare For
Unfortunately, your strength and cardio will have decreased slightly so be prepared to not lift as much or have the same endurance. But in due time that will return. Soreness and those stiff mornings are bound to happen as well but using a foam roller, stretching techniques, and the right supplements will help get you back on track easily.
How To Structure Your Workout Plan & What To Expect
At First…
Start light and reacquaint yourself with those movements. Some big lifts like the squat and deadlift will come back easily and with lighter weight you can focus on form and rebuild that lost mind-muscle connection (1). Definitely put an emphasis on stretching and loosening up the joints that need it most like your hips and shoulders. Tools like foam rollers and massage guns can work wonders for you here.
When it comes to cardio, start light and build up that base again. The treadmill, elliptical, and bike are good ways to do this. Throw in some incline walking as well.
As Things Start Getting Going…
Slowly increase the weight as well as increasing your intensity. Your body will start getting back to where you stopped and you will start to tackle those exercises more and more. While you won’t be at PR shape, you are getting closer. Heavier loads with lighter reps will work well, and you can start pushing yourself to failure (2).
Ramping Up…
You can start going even heavier and can add some isolation exercises in there to focus on those spots you want to. Here is where sleep and hydration are key as you are pushing your body even more with intensity. For those cardio based workouts, HIIT workouts can be great to get your heart rate going, start to burn more calories, and increase strength at the same time (3).
Once You Feel Ready…
You should be back to normal training. Hitting those same reps as before and feeling good about your progress will start to return and you may even try some one or two rep maxes. Be sure to put an emphasis on nutrition and make sure you are using those supplements wisely. Your body is now going through the ringer and keeping it fueled for every workout will work wonders for you.
What Not To Do
Don’t start lifting heavy right away. This will only lead to unnecessary soreness and even injury. This applies to both lifting and cardio, for you need to get your body back to where it was before your layoff. Getting your body acclimated to those heavy loads and intense cardio takes times so be patient
Don’t neglect a good pre- and post-workout stretching routine. To start, focusing on flexibility and mobility work will better prepare you as those lifts start getting even heavier. Don’t build up strength again only to be limited by tight hips or other joints (4). To alleviate pain as well, looking into knee sleeves, elbow sleeves, or wrist wraps can help take some load off, allow you to lift a little more weight, and focus on form to rebuild that strength you want most.
Best Supplements When Returning From A Layoff
A solid supplementation routine is in order for those returning from a long layoff, as this will kickstart your gains and keep you grinding for much longer by putting an emphasis on health and wellness. To start, a protein powder is a must have on your shelf as this will work to increase muscle growth, enhance recovery, and allow you to better manage your weight, and even lose some. If you need a great a protein powder, look no further than Enhanced Whey Protein Isolate for those clean gains.
On top of those supplements to build muscle and aid in all things growth, those products to assist with health and wellness needs should be a must have as well. Fish oil can provide you with powerful omega-3 fatty acids that provide for a host of benefits to bodily functions. Enhanced Omega-3 Fish Oil is a great product, as well as their Health 3-In-1 to boost immunity, and aid in your digestive health.
Wrap Up
Getting back in the gym can be hard after a long layoff, but the right approach with your workout plan will make your return seem easy. While at first it may be a bit discouraging, that comes with the territory, and you will slowly start to rebuild that strength you want to see most. Having the best supplements to tag team alongside a great workout will work wonders for you and soon enough, you’ll be back on track and seeing those gains you want most again.
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
Calatayud, J.; et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Haley, J. “The Importance of Flexibility and Mobility”. (source)
How To Tell If Your Protein Powder Is Fake
How To Tell If You’re Getting Phony Protein Powder
Most things with good sales records are vulnerable to be sold on the black market. Our beloved protein supplements are no different. There have been numerous instances where duplicate protein powders were being sold in through underground channels.
You’re more prone to fake supplements if you live in developing countries where most of the supplements are imported from countries like USA and Canada. Consuming fake supplements for prolonged periods can have a negative impact on your body.
There is a probability you’ve been using fake supplements for a long time without knowing it. If you’ve just started using protein powders, chances are you won’t know what they should be like. This is the complete guide to know if your protein powder is fake.
1. Solubility
Fake supplements aren’t there to improve your muscle mass, they focus on making the smugglers rich. These smugglers use the cheapest materials to make the protein supplements which leads to hard insoluble powders.
If you’ve ever used a genuine protein supplement, you would know how easy it is to dissolve in water. Fake protein supplements are the opposite of this. You won’t be able to mix fake protein powder in water with a spoon. You will need a blender bottle and some hard shakes of the wrist to dissolve the powder in the water.
2. Texture
If you’ve ever seen a protein supplement before this point, you know the powder has a constant texture. This might not be the case with fake supplements. You can expect to find irregularities in the powder.
These irregularities can be anything from vitamin powders to crushed chalk. It is recommended you buy supplements which have a unique flavor. Flavors like chocolate and vanilla are the most common to be tampered with.
3. Taste
When you tamper with the ingredients of a supplement, it will surely affect its taste. The best way to check if a protein is fake or not is to check its taste. If you know someone who is using the same protein powder, exchange one serving with them.
This taste test will be enough to reveal if you have the real thing. Fake protein supplements are also known to have a pungent smell and leave a bad aftertaste in your mouth. Also, check if your supplement has the same taste throughout. If the taste is changing after every serving, you have a fake supplement.
4. Side Effects
Since fake supplements have cheaper ingredients or substitute elements, they can have a negative effect on your body. If you see any ill effects on your body after switching to a new supplement, it’s a sign of a fake protein powder.
The most common side effects of fake supplements are the formation of acne and marks on your back and arms, and hair fall. Stop using the supplements when any of these signs start appearing.
5. Packaging
The product packaging of these fake supplements can be the biggest giveaway. Smugglers might use a substandard quality of jars or labels to save cost. If you have seen the original packaging, you would be able to tell the difference without a problem.
There are some cases where these crooks use the disposed and intact boxes of supplement to repackage their fake supplements. It can be hard in such situations to tell the difference between the real and the fake. It is always advised to crush your containers after you’re done using them to prevent piracy.
Have you ever used a fake supplement? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.