Muscle Chemistry Archive
Ryan Crowley Answers: Can Flex Lewis Match Up To The Size Of Men’s Open?
[embedded content]
Ryan Crowley shares his thoughts on Flex Lewis’ future in the Men’s Open division and going up against mass monsters like Big Ramy.
Flex Lewis announced in 2018 that he was going to retire from Men’s 212 and move into the Men’s Open division. Since then, we have sadly not seen him compete due to unforeseen circumstances. After over a year of training for the transition, he dropped out of the Olympia 2020 due to injury. He then dropped out of the Olympia this year due to focusing on starting his own gym and having another child. Needless to say – fans are on the edge of their seats waiting for his official reveal in Men’s Open when it finally happens. Until then, all we can do is speculate how he will match up to the larger size competitors. In our latest GI Exclusive, bodybuilder Ryan Crowley weighs in on how Flex Wheeler will compare in the Men’s Open division.
Ryan Crowley is an up and coming bodybuilder who made headlines this year due to a gruesome injury that went viral. Crowley tore his pec severely – which threatened his entire bodybuilding future. He is in recovery now and optimistic he will return better than ever – but it will take some time. We connected with Crowley via video chat this month to discuss his injury and also his thoughts on the latest trending topics in the sport.
In today’s segment, we asked Ryan Crowley to name his favorite bodybuilder physiques in the sport. There was no question – he placed Jay Cutler, Dallas McCarver, and Flex Lewis as his favorite bodybuilders. In fact, Flex Lewis specifically provided him much of his inspiration to become a competitive bodybuilder. Much like Crowley, Lewis is a UK bodybuilder – and Lewis’ enormous success in the Men’s 212 league is of create motivation for Crowley to follow in his footsteps.
Upon mentioning his admiration and respect for Flex Lewis, we ask Ryan Crowley for his thoughts on Lewis’ transition to the Men’s Open division. Does Crowley think Lewis can bring the same level of champion status to the Mr. Olympia proper? There’s no doubt that Lewis has one of the most finely crafted physiques in history – but can the size difference put him at a disadvantage.
Ryan Crowley struggles to answer this question. He respects Flex Lewis so much that he doesn’t want to cast negativity over his transition to Men’s Open. That being said, Crowley can’t help but wonder how the size change will effect Lewis’ chances. Even if Flex Lewis brought his best physique of his entire life – could it stand up to the pure mass of Big Ramy?
We make mention that Hadi Choopan made a similar transition from Men’s 212 to Men’s Open. While he hasn’t won the Mr. Olympia yet – he has placed in the top five both years upon competing in Men’s Open. It was a shocking success story – and one that could pave the way for Flex Lewis.
Ryan Crowley agrees – but also states that until we see Flex Lewis next to the other competitors at Mr. Olympia, it’s impossible to really know for sure. There are many factors at play. What will Lewis look like with added pounds on his frame? Will he lose the sharp conditioning that made his Men’s 212 reign so iconic? We can’t know these answers – and the extended delay before seeing Lewis compete only makes the tension stronger.
Ryan Crowley has the highest hopes for Flex Lewis to succeed – but the realist in him worries about the various factors that can be hurdles in Lewis’ first year in a new division. For now – only time will tell.
You can watch Ryan Crowley talk about Flex Lewis’ Men’s Open future in our latest GI Exclusive interview segment above!
Roelly Winklaar Allegedly Out Of Arnold Classic 2021
There have been rumors that Roelly Winklaar will not compete at the 2021 Arnold Classic.
Roelly Winklaar was set to be one of the biggest names on stage on Saturday at the 2021 Arnold Classic but that might not be the case. Winklaar is allegedly going to miss the contest with an undisclosed medical issue.
On Tuesday, a list of competitors was released on the official website of the Arnold Classic. Winklaar was not one of the athletes listed. This event will take place on Saturday in Columbus, Ohio. Winklaar has not yet officially said that he is out but an Instagram post on Tuesday could be telling.
“As the saying goes: “Fall down seven times, stand up eight.”.I believe there’s a higher purpose and a far bigger reason for everything in life. Notwithstanding that, I am far from done ? @yamamotonutrition“
Roelly Winklaar officially joined the list of competitors for the Arnold Classic on June 29, along with New York Pro winner Nick Walker. With less than a week until competition, Winklaar appears to be out and there has not been a replacement named.
Winklaar is now the third name to withdraw from the competition. 2017 AC champion Cedric McMillan pulled out of the competition with an injury while Lionel Beyeke was forced to dropout because of travel restrictions due to COVID-19.
Over the years, Winklaar has put together an impressive career with 11 total victories. He has appeared in the Arnold Classic five times and is a nine-time Olympia competitor.
Winklaar is qualified to compete in this year’s Olympia. He will look to return to the biggest stage after a difficult year. Winklaar pulled out of the 2020 Arnold Classic to train for the 2020 Olympia. He was forced to miss that as well after testing positive for COVID. Winklaar was able to return during the Chicago Pro, where he placed fifth, and finished second to Nathan De Asha during the Europa Pro.
As of now, there are still 11 names set to compete on Saturday. Here is the full lineup as of Tuesday afternoon:
William Bonac
Maxx Charles
Seung Chul Lee
Mohamed El Eman
Steve Kuclo
Hassan Mostafa
Sergio Oliva Jr.
Justin Rodriguez
Iain Valliere
Akim Williams
Nick Walker
We will have to wait and see if Winklaar is able to get healthy in order to step on the biggest stage in 2021. The Olympia is set for Oct. 7-10 in Orlando.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Russian ‘Popeye’ Kirill Tereshin Risks Death If Jelly Is Not Removed From Biceps
Kirill Tereshin will have to undergo surgery to have substances removed from his arms.
Kirill Tereshin, an MMA fighter from Russia, has been better known as the ‘Russian Popeye’ because of his freakishly large biceps. This work has not been done naturally and Tereshin could risk death if the large amounts of jelly in his arms are not removed.
Tereshin has been stuffing his arms with oils and petroleum jelly to get the mass that he has shown. The substances are meant to harden inside the skin and stretch into great size. This is not the first time that Tereshin has had problems with his arms.
In March, Tereshin underwent a surgery to have some of the oils removed from his arms. It might seem like a silly choice to begin with but Tereshin was focused on adding size and did not think about the long-term effects.
Kirill Tereshin was a featured subject in “BIGOREXIA”. The film was a documentary exploring the psychological condition known as Muscle Dysmorphia – or Bigorexia. It’s a condition where no matter how large a person becomes (whether it’s fat, muscle, etc), they believe they are too small. So they go to extreme lengths to keep adding on weight.
Tereshin was featured for his use of synthol to artificially expand his muscle. This is an oil that hardens inside the body and can create cartoonish looking muscles — like the biceps of Tereshin. He was filmed in Russia and interviewed about his lifestyle and mindset using synthol.
Alana Mamaeva, who is a leading campaigner against cosmetic surgery abuses, advised Tereshin to have the large amounts of jelly removed from his arms in an attempt to save his life. These have become poisonous and could do more damage than just impact his arms.
Kirill Tereshin will have to go through many procedures in order to save both his life and his arms. This can be used as a lesson for young bodybuilders in the beginning stages.
We will continue to provide updates as this story goes on. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
James Hollingshead is Looking Unreal Weeks Out From the 2021 Olympia
James Hollingshead looking incredible weeks out from the Olympia.
It appears that James Hollingshead is in top form heading into the 2021 Olympia. Hollingshead qualified for the Olympia for quite some time now and he’s used the time wisely. He’s been prepping hard for the big show and his recent update shows a man that is capable of toppling the top of the division.
With Big Ramy upsetting the balance in the Men’s Bodybuilding division at the 2020 Olympia all bets are off. The division is wide open now and there are plenty of contenders ready to seize power. James Hollingshead is among one of these up and comers who has the potential to take over the division.
James Hollingshead Does Some Next Level Training
With impressive genetics, massive size and incredible conditioning, James Hollingshead has all the ingredients necessary to potentially pull off the upset in 2021. His showing at the 2020 British Grand Prix proved that he has what it takes to contend with the best of the best. Hollingshead dominated at that show and from his recent training updates it’s clear that he’s taken thing to the next level.
Today I had one of the most accurate quad sessions ever
Partly due to the specific exercise choices and how they apply emphasis on the desired muscle
Also in the way of which position and setup are nailed down
I did some horrible stuff off camera on some of these but needed @janickesophie to assist me as I reached failure a number of times today
I preceded these three with leg extensions then proceeded to hit some more glute, abductor and adductor work
Oh and calves and 20 minutes of @ptuor favourite stairs lol
Back at the apartment now and going to chill
New low weight today on prep and today we pulled carbohydrates back a touch more
As Pat has said to me, this is a decisive week
So let’s work and not stop ✋
Big love to @binous1 for having me and what a gym…has it all
Hard Work No Excuses
Nothing changes
The show draws closer but the meat and potatoes remain in place
Big exercises build dense physiques
Hard exercises build concrete looking muscle
You got to do the tough stuff until the end
This was one of many back exercises performed today and let me just say it was a great session with tones of energy expended throughout
Put in the effort ?
Next Level Physique
Hollingshead is looking in incredible shape. Just weeks out from the show he’s looking like he could contend for top five in the division.
James Hollingshead has clearly hit his stride and shows no signs of slowing.
Do you think James Hollingshead can win at the 2021 Olympia?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Multivitamins For Women To Boost Overall Health (Updated 2021)
These multivitamins on the market are the best in offering vitamins and minerals to boost female focus, female energy, and female wellness for all your health needs.
High quality multivitamins on the market can have a major impact on your daily health and wellbeing, pumping you with vitamins and minerals to enhance female focus, female energy, and female wellness. As beneficial aids for active females or those who just need vitamins in their diet, multivitamins for women are important to aid in daily function, immune support, and athletic performance of women.
Sometimes active females don’t get the full range of nutrients they need from their daily diet and a multivitamin for women can really help. Even with a balanced, healthy diet, or solid whey protein or post-workout supplement, sometimes those much needed nutrients slip through the cracks. So, a multivitamin, and vitamins in general, are essential, especially for the more active woman to stay on top of their game and continue to thrive inside and out of the gym and with their overall health and wellness from these mineral supplements (1).
We’ve put together a list of our favorite multivitamins on the market for active females to make the process of finding vitamins that fit your needs as easy as possible. This list is comprehensive and aimed toward active females in their 20s, 30s, and 40s for overall coverage without the hassle of reading every ingredient of every product on the shelf to give you the best multivitamin for women.
Best Women’s Multivitamins For 2021
Best Multivitamin for Women Overall
When looking for the best multivitamin overall for women, it is important to look at the ingredients because the needs of women are different than men. Some multivitamins can be taken by both men and women, but one targeted to the needs of women will prove more effective in the long run.
Performance Lab NutriGenesis Multi for Woman
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 2 capsules, twice per day.
This ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance and is a great for active females to boost female focus, female energy, and female wellness. With 17+ essential daily vitamins and minerals, it is calibrated for the specific needs of women with a powerful NutriGenesis process that unique on the market. Through this patented system, the natural process of vitamins and minerals is replicated in the lab for optimal absorption and total benefits. With prebiotic infused and vegan-friendly NutriCaps, digestion is easy and all of those vitamins and nutrients are properly absorbed.
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women’s needs.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan, eco-friendly, and GMO-free
Cons
Premium-option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Check out our individual review here!
Best Multivitamin For Active Women
Active women tend to deplete their bodies faster than the average woman and having the right supplement can assist in keeping you functioning at your highest level. Don’t settle for something average and give your body what it needs to thrive.
Transparent Labs WellnessSeries Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 4 capsules with desired beverage.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement to give you all of those vital nutrients that active females need to enhance female focus and female energy, as well as female wellness. The advanced formula works to ensure your body can properly absorb and utilize all of the essentials packed into this multivitamin. From a company who prides themselves on transparency and honest labels, you will know exactly what you are getting and how much with this great product. Its iron-free formula ensures it will be gentle on your stomach and makes it a top choice on the market.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Transparent labels is a huge plus
Advanced absorption formula ensures you get all these vital nutrients into your body
Clean ingredients
Cons
Question if you need all the ingredients
Only buy this from their website
Price: $29.00/ 120 capsules
Use the promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best Personalized Multivitamin
A multivitamin should work for you and not just be a generic formula that all can take. A personalized multi will focus on your needs so you never suffer any deficiencies.
Performance Lab NutriGenesis Multi for Woman
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 2 capsules, twice per day.
This ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance and is a great for active females to get the most out of female focus, female energy, and female wellness. With 17+ essential daily vitamins and minerals, it is calibrated for the specific needs of women with a powerful NutriGenesis process that unique on the market. Through this patented system, the natural process of vitamins and minerals is replicated in the lab for optimal absorption and total benefits. With prebiotic infused and vegan-friendly NutriCaps, digestion is easy and all of those vitamins and nutrients are properly absorbed.
Performance Lab NutriGenesis Multi For Women is perfect for women and female athletes looking to optimize training and performance. With 17+ essential daily vitamins and minerals, this formula is specifically calibrated to work for women’s needs.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan, eco-friendly, and GMO-free
Cons
Premium-option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Check out our individual review here!
Best With Transparent Ingredients
A multivitamin and its respective company should work for you. You deserve to know what is in your supplement and an honest label will be transparent with that.
Transparent Labs WellnessSeries Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 4 capsules with desired beverage.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement to give you all of those vital nutrients that active females need from a top multi on the market. The advanced formula works to ensure your body can properly absorb and utilize all of the essentials packed into this multivitamin. From a company who prides themselves on transparency and honest labels, you will know exactly what you are getting and how much with this great product. Its iron-free formula ensures it will be gentle on your stomach and these great ingredients ensure you get the most out of female focus, female energy, and female wellness.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Transparent labels is a huge plus
Advanced absorption formula ensures you get all these vital nutrients into your body
Clean ingredients
Cons
Questions about if all ingredients are necessary
Can also only buy this from their website
Price: $29.00/ 120 capsules
Use the promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best for Women Over 50
Women over 50 may need different ingredients or different dosages than younger women. A multi geared towards those needs will ensure you still thrive no matter what age you are.
Ritual Essential For Women 50+
Number Of Ingredients
8
Number of Servings
30
Serving Size
2 Vegan Capsules
Best Way To Take
Take two capsules daily with water.
As a clinically-backed multivitamin, Ritual Essential for Women 50+ will work to fill all of the gaps in active females. This multivitamin is designed for women post-menopause with nutrients to support all effects of aging. It brings foundational health into focus with benefits to your brain and bone health, immune functioning and muscle function. With 8 traceable ingredients, you know exactly what you are getting from this multivitamin for active females. The design is a smarter way to get all of these nutrients and its delayed release will wait to dissolve in your small intestine, the best place to absorb vitamins and nutrients. The innovative design allows for all of the ingredients to fit in just one capsule so you get all the benefits of female focus, female energy, and female wellness.
Ritual Essential For Women 50+ is a great multivitamin to fill in any gaps for those active females. With 8 ingredients, this works to provide foundational health with a smart design to absorb all of these nutrients effectively.
Pros
Unique capsule design is a smarter way to absorb vitamins and nutrients
Specific targeting points in terms of benefits
Clinically-backed ingredients is also a plus
Cons
The price for the amount of servings is weak
Tends to lack some of the essentials for a daily multivitamin for women
Price: $35/ 60 capsules
Best For Whole Foods
You want to get as many nutrients as you can from whole foods. A multi that draws from whole foods gives you a better chance at getting quality nutrients into your body.
Garden of Life Vitamin Code Women
Number Of Ingredients
22+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 2 capsules twice daily with or without food.
Garden of Life Vitamin Code Women is a great whole food supplement specifically formulated for active females with a comprehensive list of ingredients to aid in breast and reproductive health, bone strength, skin and heart health, and digestive support. This multivitamin includes live probiotics and enzymes with antioxidants to promote overall vitality. As a great vegetarian supplement, it is gluten and dairy free with no binders or fillers to offer a safe and effective product on the market.
Garden Of Life Vitamin Code Women is formulated for active females with a comprehensive list of ingredients to aid in your overall health. A great vegetarian, gluten-free, and non-dairy option, this is safe and effective for all.
Pros
Made with whole foods
Vegetarian-friendly supplement has great benefits
Live probiotics, enzymes, and antioxidants
No binders or fillers
Cons
Some side effects were reported
Some may be sensitive to certain ingredients
Four pills a day is a lot
Price: $31.17/ 120 capsules
Best For Performance
For those women performing at a high level, you want to prioritize your health so you thrive in performance. The right ingredients will ensure you get the most out training so when it comes times to shine, you are more than ready.
Optimum Nutrition Opti-Women
Number Of Ingredients
23+
Number of Servings
60
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with food.
Optimum Nutrition Opti-Women consists of a nutrient optimization system with 40 active ingredients including 23 vitamins and minerals designed specifically for active females. From a company who has strict quality control for all their ingredients, this top-rated supplement only contains high-quality raw materials. Great for boosting your performance both in and out of the gym, Opti-Women is made with Vegetarian Society approved V-caps for easy use and great benefits as a top choice on the market.
Optimum Nutrition Opti-Women contains 40 active ingredients and consists of a nutrient optimization system specifically designed for female athletes. Great for boosting health and performance, this top-rated supplement only contains high-quality and effective raw materials.
Pros
Well-known and reputable company
Massive amount of ingredients for your overall wellbeing
Strict quality control
Cons
Some of the ingredients are either not as well known or are not properly dosed
May be slightly outdated
Price: $16.99/ 120 capsules
Multivitamin Necessities
Boost energy levels: Contains key minerals and vitamins that contribute to a healthy metabolism and make it easier to be active.
Reduce stress and regulate hormones: Has ingredients that can help balance female hormones, helping you feel calmer and focused (2) for great benefits out of these mineral supplements.
Protect against sickness: Have a blend of vitamins, minerals and herbs that can give your body what it needs to fend off seasonal illness (3).
Promote proper growth and development: Don’t sacrifice any gains you make in the gym due to nutrient deficiencies (4) and get the most out of these mineral supplements.
Prevent deficiencies: Don’t miss any essential nutrients potentially missed in your diet (5).
What to Avoid When Looking for a Multivitamin
Inadequate Doses
Make sure the doses on whatever multivitamin you buy are high enough to have some effect. There are plenty of multivitamins for women on the market that offer tiny trace amounts of ingredients that won’t have any impact on your health and wellbeing. Check the supplement facts and are completely happy with what you are buying!
Limited Ingredients
You don’t just want some half baked capsule without any substance to it. Generally cheaper products have less ingredients at lower doses. So double check the label has everything you want from your multivitamin. For active females, you want something that can support energy levels and hormones especially and one is that packed with vitamins and minerals as well as key nutrients for your daily value out of multivitamins and mineral supplements for your diet.
Risky Ingredients
Avoid ingredients like Synephrine (Bitter orange extract) and products with unknown chemical compounds sitting on the label. You want to maintain daily health and function better, not risk your health or your life!
How We Choose
We know you deserve the best when it comes to your multivitamin as this is a great aid in boosting your overall health and wellness. The quality and reputation of the company is important for us to consider, for you deserve the absolute best from your supplements and the brand representing them. Amount of ingredients and quality of them is also imperative for you need to fill all those gaps that may be missing from your diet. And of course, price matters and we know you deserve a great multivitamin at an affordable price.
FAQ Section
What is the best multivitamin for women?
Performance NutriGenesis For Women. This ultramodern multivitamin is designed for overall health and peak performance and is great for active females. Packed with 17+ ingredients, it is calibrated for specific needs of women with optimal absorption and overall benefits to be a great choice on the market.
What is the difference between a multi for men and women?
The differences in these multivitamin supplements are mainly in the areas of specific gender needs. Many of these supplements will provide very similar essential ingredients, but for example, a women’s multi may have more iron or calcium than a men’s multi given the needs of women. The same goes for men with this. Some multivitamins, like Transparent Labs WellnessSeries Multivitamin, is great for both men and women.
Why should I take a multivitamin?
Getting all the essential ingredients is important to fill in any gaps missed in your diet. These ingredients will promote areas of growth that often lack support like immune health and hormone balances and will work to boost all your needs like female focus, female energy, and female wellness.
Wrap Up
Multivitamins are there for your overall health and wellness. Make sure you look into which one works best for you in terms of ingredients, benefits, and price, but at the end of the day, getting all of those essential nutrients is vital for your diet and growth. For active females, multivitamins will keep you in the gym and working hard while benefiting your everyday life from things like female focus, female energy, and female wellness. Check out our list of the best multivitamins for women on the market and work to improve your health, fitness, and overall wellbeing.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
National Institutes of Health Office of Dietary Supplements. “Multivitamin/mineral Supplements”. (source)
Harvard Health Publishing (2014). “Do multivitamins make you healthier?”. (source)
Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
Chiang, Chien-ming; Ismaeel, Ahmed; Griffis, Rachel B.; Weems, Suzy (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
Kamangar, Farin; Emadi, Ashkan (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
The Best 3-Move Workout For Huge Triceps
Essentials Components for Tricep Growth
Maximizing the time spent in the gym is important, especially for those who find that they are tight on time. Trying to manage time while simultaneously ensuring that you are getting enough training volume to bring about change, can be challenging.Common methods of time-saving include using restricted rest times, supersets, tri-sets, and giant sets which allow an individual to work through a greater amount of volume in a shorter time-frame. This article will cover the best exercises & equipment, time under tension and will finish with an excellent 15-minute workout for building tricep size.
Exercise Selection
When it comes to exercise choice, the types of exercises you select should be based on the training goals that you currently have. There are two categories of exercise that should be considered – compound and isolation exercises. While both are effective, they have unique uses and benefits in strength training.Compound exercises are simply exercises that activate a range of muscles across a number of joints. Some examples of compound exercises include the deadlift, squat, and bench.Meanwhile, isolation exercises focus on one muscle group across only one joint. Some examples of isolation exercises include the tricep pushdown, bicep curl and front raise.While both types of exercises have been found to be beneficial for both strength and muscle hypertrophy (1), both have specific uses in resistance training.Compound exercises will certainly be most beneficial in terms of pure strength development considering that it is possible to lift heavier loads with the majority of compound movements.Isolation exercises are highly beneficial for ironing out any weakness and imbalances that may exist. They can also be used to target specific areas that are proving problematic.Finally, because isolation exercises place all the stress on one muscle group, it is possible that these muscles will respond more quickly thus leading to an increase in strength and size.The best training programs focus primarily on compound exercises and use isolation exercises supplementally in order to facilitate and accelerate the rate of change.
Equipment Selection
In terms of equipment, it would be wrong to suggest that one piece of kit is better than another. Instead, a combination of equipment should be used for the majority of training programs.In the following workout, every exercise is to be completed using the resistance band cables as they allow for a greater degree of muscular control.The reason why barbells and dumbbells are not used for this workout is that, although typically more weight can be lifted, muscle tension is not consistent throughout the range of motion. This is not to discredit barbells or dumbbells as they absolutely have their place in resistance training – however, as will be discussed in the following point, cables more efficiently maintain tension on the muscle.
Time Under Tension (TUT)
Time under tension or TUT is a very common exercise principle that is often used by those looking to build significant muscle growth. The TUT technique involves manipulating tempo to increase muscular tension (2). The three mechanisms of muscular hypertrophy are mechanical tension, muscle damage, and metabolic stress (3).The principle behind the TUT technique is to increase the amount of mechanical tension which will consequently increase the amount of muscle damage and metabolic stress.Causing muscle damage and metabolic stress will prompt a response from the body to begin the recovery process. It is this recovery process that causes an increase in strength and size.Often, individuals rush through repetitions too quickly which is not ideal when we consider the mechanisms behind hypertrophy.Finally, as referred to earlier, the reason that cables are used in this workout comes down to their ability to maintain tension on the muscles throughout the duration of the exercise.Therefore, the cables are the perfect option for all time under tension work.
Nutrition Considerations
While all of the above points are very important, they will not make a significant difference on muscle growth if your nutrition is not right.For muscle growth, there are two key considerations to be made – calorie and protein consumption. Both are needed in high quantities in order to enhance recovery and onset muscle growth (4).
Three Moves for Bigger Triceps
There are 3 simple tricep isolation exercises that are to be performed and the workout follows a very simple structure – 3 exercises, 5 sets x 15 reps and 20-second rests.The short rest between sets means that you are likely to generate a significant muscle pump – perhaps more so than you would if you were to perform 6 conventional exercises.In terms of weight, start with a light load. It may feel far too light during the first set however, because of the restricted rest periods, it’ll feel super heavy by set 4 & 5.Each set should take approximately 25-30 seconds which consequently means that the entire workout should take no longer than 15 minutes.It is recommended to complete this workout after completing a chest day or to pair it with bicep work.
Exercise
Sets x Reps
Rest
Tricep Pushdown
5 x 15
20 sec
Reverse Grip Tricep Pushdown
5 x 15
20 sec
Cable Lying Tricep Extension
5 x 15
20 sec
Technique Tips
It’s important to remember that each of the exercises in this workout is an isolation exercise. Therefore, to effectively isolate the triceps, movement should only be generated around the elbow joint.It’s not uncommon to see individuals moving through the shoulder to assist in this exercise. Additionally, on occasion, the hips may also shift in order to help drive the movement.When this occurs, it can reduce the amount of tension placed on the triceps and move it onto other muscle groups. Therefore, all movement out with elbow flexion/extension should be eliminated.
Tricep Pushdown
For the pushdown, set up the pulley to a high position, attach the rope and grip it using a neutral grip (palms facing each other).In the start position, the hands should be approximately in line with the height of the shoulders. Tuck both elbows tightly into the ribcage and lift the chest prior to pushing down.Drive the load down to the hips by hinging at the elbows only. Ensure that you squeeze the triceps tightly at the bottom of the movement in order to maximize time under tension.In addition, control the eccentric (or negative) portion of the movement and avoid the temptation to rush through each and every rep.When you reach the top of the rep, feel free to let the elbows shift forward very slightly to maximize the stretch of the triceps.The first set of your pulldowns should feel very manageable and set 2 & 3 should feel like warm-up sets.It is with set 4 and 5 that the triceps will really start to fatigue and burn. As fatigue builds, focus even more so on technique as fatigue can begin to interfere with how you move.
Reverse Grip Tricep Pushdown
Having completed the conventional tricep pushdown, immediately move into the reverse grip pushdown to keep the blood flowing to the tricep muscles.Quickly swap the rope for the bar attachment and take up an underhand grip on the bar. This change of grip will cause greater activation of the long head of triceps.The movement pattern of the reverse grip pushdown is exactly the same as the conventional pushdown, the only difference being the grip used.This time, focus on the backside of the upper arm and keep each rep controlled to maximize the stretch on the muscle.As with the conventional pushdown, remember to squeeze the tricep at the bottom of the exercise.
Cable Lying Tricep Extension
The final exercise, the cable lying tricep extension, places a great stretch on the triceps as a result of the mechanics involved in the exercise.For the cable lying tricep extension, set a flat bench in front of the pulley and bring the pulley down to a low position.Look to keep the upper arm in a vertical position and focus on flexing and extending the elbows.To maximize the tricep stretch, it is imperative that each rep is kept controlled throughout. Take your time as you flex the elbows before extending and slowly squeezing the triceps.Often with this exercise (and the majority of tricep exercises), individuals jerk the weight rather than focusing on maintaining control.Remember that the entire purpose of this workout is to increase time under tension. By performing quick and uncontrolled repetitions, you will fail to effectively do this.Take your time with the movements and keep the tempo slow. If you do this effectively, you will really feel the triceps burn!
Final Word
Significant changes in muscle size will occur providing ample protein and calories are consumed and in conjunction with a well-planned resistance training program.
Considering the important role that time under tension plays in causing muscular hypertrophy, this 15 minute, 3-move tricep workout can increase the size of the triceps.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Wilk, Michal; Golas, Artur; Stastny, Petr; Nawrocka, Monika; Krzysztofik, Michal; Zajac, Adam (June 13, 2018). “Does Tempo of Resistance Exercise Impact Training Volume?”. Journal of Human Kinetics. 62: 241–250. doi:10.2478/hukin-2018-0034. ISSN 1640-5544. PMC 6006544. PMID 29922395.
3-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
4-Stokes, Tanner; Hector, Amy J.; Morton, Robert W.; McGlory, Chris; Phillips, Stuart M. (February 7, 2018). “Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training”. Nutrients. 10 (2). doi:10.3390/nu10020180. ISSN 2072-6643. PMC 5852756. PMID 29414855.
Is Caffeine Good Or Bad For Bodybuilding Progress?
Some of us can’t start the day without a boost of caffeine, but just how useful is it for our progress in the gym?
The story seems to be the same for many of us. We roll out of bed, meander downstairs still in that sleepy haze, brew a cup of coffee, and suddenly we are as alert as ever. That boost we get from caffeine can be addictive and as a powerful stimulant, its properties of helping or hurting our progress in the gym have long been debated. Studies have shown great benefits to caffeine and offers us a great boost of joy knowing we aren’t hurting our bodies with three cups of coffee a day. Then something else comes out expressing the dangers of caffeine and we fall into that pit of despair as we throw our third cup of coffee away.
But as a legal stimulant, caffeine is something that has been around forever and has long been used by athletes to stimulate weight loss and enhance exercise performance to promote energy and alertness. But the argument around caffeine and athletic performance stems from caffeine’s ability to raise stress levels in those already committing themselves to exercise induce stress. So, while this natural stimulant has great benefits for some facets of athletic performance and bodybuilding, there are some downsides that are important to take note of.
What Is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, and cacao plants and works by stimulating your brain and central nervous system (1). This is where your feelings of alertness and prevention of exhaustion comes into play. Caffeine mainly affects the brain and functions as a hormone blocker for adenosine, a neurotransmitter that relaxes the brain. For those who drink coffee late at night and wonder why falling asleep is so challenging, it is because caffeine has constantly been blocking your relaxation receptors, leaving you totally wired.
While caffeine has an abundance of benefits including aiding in weight loss, improving performance, and promoting gut health, unfortunate side effects include anxiety, restlessness, and poor sleep and can lead to headaches or high blood pressure (2). Many fat burner supplements and pre-workouts contain caffeine to assist in your bodybuilding progress. But the challenge comes with taking the right doses of caffeine so it helps you instead of leading you down a path of regression.
The Positives Of Caffeine
Caffeine can aid in weight loss by kickstarting the process of lipolysis, which is great because your body releases free fatty acids into the bloodstream by breaking fat stores to be used for energy (3). It is a great way to boost your metabolism in order to find stored fat energy. As a result of this process, your body has energy to burn, and fat energy at that, to keep you working hard through those grueling workouts as you seek to build muscle and shed fat for your bodybuilding progress.
As a simulant that blocks those adenosine receptors, your brain doesn’t feel the sensation of exhaustion or relaxation and gives you that mental energy to keep grinding in the gym to results quickly. With a rise in dopamine and norepinephrine as a result of this as well, your mood and brain function increase allowing for better work to be done. Caffeine is a great natural stimulant to take for energy and fat loss and your bodybuilding progress is sure to see great gains.
But Be Aware Of What It Can Do
Caffeine provides many great benefits, but the fear comes with too much caffeine and the negative result it can have on your body which can in fact counter all the progress you are making. Caffeine can lead to elevated levels of anxiety and stress (4), as well as raise your cortisol levels. The down side to elevated cortisol levels is that it can stunt your body’s natural recovery process if you consume too soon after a workout. For those who don’t, it is something to keep in mind, but for those who enjoy a cup right after a workout, maybe consider shifting your caffeine schedule around.
The real issues comes with how much caffeine you are actually ingesting (5). If you are taking caffeine through a pill form or a standardized liquid, then it is easy to keep track. But with different levels of varying degrees of strength for each coffee brand, it is important to look at just how much is in each cup. The biggest thing to watch out for is if you are taking supplements that have caffeine. This could be a fat burner or a pre-workout, but either way, you may be consuming way more caffeine than you actually know. Don’t let jitters and anxiety consume you because of your caffeine intake and just work on timing your caffeine right so it works for your benefit, not your detriment.
Wrap Up
Caffeine is an amazing stimulant and as an all-natural way to boost your energy levels and aid in weight loss, it can lead to increased strength and progress with your bodybuilding goals. While the benefits of caffeine seem to be great for your overall health if used right, misusing or abusing caffeine can provide serious detriment to your health. Avoid caffeine from sugary drinks and stick to coffee or tea but monitor your intake especially if you are taking a fat burner or pre-workout supplement.
All in all, you can enjoy weight loss and see bodybuilding progress without caffeine. If you are naturally full of energy, or are caffeine sensitive, there are other ways to see great growth in the gym. In moderation, caffeine is solid for those who do use it and who are seeking progress. Be smart, enjoy your morning coffee (and afternoon one too), and watch your bodybuilding goals progress so you look and feel great.
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
National Library of Medicine. “Caffeine”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Icken, D.; Feller, S.; Engeli, S.; Mayr, A.; Muller, A.; Hilbert, A.; de Zwaan, M. (2015). “Caffeine intake is related to successful weight loss maintenance”. (source)
Richards, Gareth; Smith, Andrew (2015). “Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children”. (source)
Cho, Hae-Wol (2018). “How Much Caffeine is Too much for Young Adolescents?”. (source)
America’s Strongest Man 2021 Event Preview & Key Details
Get all your important America’s Strongest Man information as this event inches closer.
The 2021 America’s Strongest Man contest is set to kick-off this weekend in what will be an exciting competition as these strongmen compete for that top spot and the title of America’s Strongest Man. This year the event will be held in San Antonio, Texas on Saturday, September 25 and is presented to you by Big Country Classic. The hardworking and dedicated group at Strongman Corporation have worked tirelessly to promote and execute this so that fans everywhere can enjoy these top competitors battling for that top spot.
This year, competitors will have four divisions to compete in. They include HW Pro Men, MW Pro Men, Elite MW Men, and Elite HW Men. With different options to enter, each strongman can find their niche and work to compete against others in the same category as this will lead to an exciting event full of strongman action.
Strongman Corporation covers and promotes all things related to Strongman with the goal of providing quality Strongman competitions for the public while being fair to every competitor. Committed to raising the bar and holding only the best and most fair competitions, Strongman Corporation honors their promise to members with reliable and genuine information to put the sport in the spotlight it deserves.
Important Information Breakdown
This event is one to really promote Strongman with amazing competitors who have worked hard over the past year to shine and earn that top podium spot. Here is a breakdown of all the important information you need to know going into this event.
Date: Saturday, September 25, 2021
Time: 10:00am
Location: San Antonio, Texas- 5200 Enrique M. Barrera Pkwy
Divisions: HW Pro Men, MW Pro Men, Elite MW Men, Elite HW Men
Number of Events: 6
America’s Strongest Man Events
With what is set to be an exciting competition, let’s take a look at the breakdown of each of these events:
Texas Power Concepts Fingal Fingers
In this event, athletes will be required to flip the four Fingal Fingers in order from lightest to heaviest. There will be split times with each Finger and the time stops when the Finger hits the pad on the other side. Competitors will have a 60 second time limit and can use gloves, chalk, sleeves, and a belt.
Rogue Log Clean and Press for Reps
Using a Rogue log and bumper plates and pads, athletes must wait for a down command from the judge. Athletes must control the log at all times with this event and it must touch the floor between each rep. There will be no releasing the log overhead and no split times. A 60 second time limit will be in place and MW men will use 315 lbs. while HW men will use 355 lbs. Allowed equipment includes gloves, chalk, sleeves, a belt, and Strongman Corp grip shirts.
Cerberus Max Bag Toss
This event will see athletes establishing a max bag toss over 15 feet. For each weight attempt, the athlete will have 30 seconds from the judge’s “go” command to throw the bag over. Athletes don’t need to attempt every height but once a 30 second attempt is failed, they are eliminated. If for some reason the bag is stuck on top of the apparatus, it counts as a successful throw. MW men will start at 40 lbs. and HW men will start at 50.5 lbs.
Cerberus Sandbag Carry and Load Medley
For this medley, athletes will carry sandbags from lightest to heaviest and load it onto a flatbed trailer. The distance is 20 feet and there is a 60 second time limit. MW men weights start at 265 lbs. and are followed by 300 lbs., 325 lbs., and 355 lbs. For HW men, it starts at 300 lbs. and is followed by 325 lbs., 355 lbs., and 400 lbs. The height of the trailer bed is about 48’’.
Deadlift For Max
This event will be conducted last man standing style as athletes will deadlift the bar for max weight. Hands must be placed outside your legs and standard deadlift lockout rules apply. Athletes will be able to skip lifts but once you miss on one, they are eliminated. Athletes will use a Rogue Ohio Deadlift Bar and can use straps, chalk, sleeves, and a belt. MW men will start at 675 lbs. and HW men will start at 745 lbs.
Texas Power Concepts Texas Stone Carry
In this event, the athlete will pick the stone off the floor and carry it as far as possible. The stone must be carried in front of the body and cannot be shouldered. Turns are set at 50 feet and athletes must touch the line or put their foot past the line before turning around. Athletes will use a Texas Power Concepts plate loadable shield-shaped Husafell Stone with MW men using 360 lbs. and HW men using 400 lbs.
Key Athletes To Watch
America’s Strongest Man attracts the best and most fierce competitors and this year is absolutely no different. But even with such a talented group, there are those who stand out and are key athletes to watch at this year’s event. Marcus Crowder, last year’s winner, is returning in hopes of defending his title and that top spot and is known to be a dedicated and serious competitor. Another athlete to watch, and one that happens to not be a pro, is Josh Silvas. Despite not being a pro, he is an elite athlete and one to most definitely keep an eye out for. In the 105k class, two athletes to note are Nick Cambi and Tommy Sharp, two elite competitors who will most definitely put on quite a show.
Wrap Up
America’s Strongest Man 2021 is set to be an exciting and thrilling event with many top competitors arriving in San Antonio with hopes of taking that top spot and the ultimate title of America’s Strongest Man. Strongman Corporation has worked hard to make this event happen and in just a matter of days, we will see some real action and true competitors fight it out for best in show. Grab all your important information above and get ready for an epic showdown as strongmen from all around gather to be crowned America’s Strongest Man.
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 Strongman Corporation Instagram
5 Best Bodybuilding Forums (Reviewed for 2021)
Most of the time, bodybuilders do all the work alone unless you got a training partner or coach, of course. Being an individual sport, one has to find ways to help themselves to reach their goals. Luckily, the internet provides you with many opportunities to reach those goals without venturing out of your home. At the same time, you don’t feel alone entirely, thanks to a huge community of bodybuilding and fitness enthusiasts you will be interacting with on the internet. You will not only learn new things in these forums but you will also get to share experiences with particular individuals. Here are the 5 best bodybuilding forums to join in 2021.
Reddit > > Bodybuilding
Reddit comes first on our list because of the huge number of articles and news about bodybuilding. Most importantly, the site has many pictures and videos to motivate and inspire your bodybuilding career. You also get to know new trends in bodybuilding that will help you adjust your training and goals accordingly. The community at Reddit discusses everything bodybuilding from nutrition to training programs.
REDDIT – BODYBUILDING HERE
If you’re looking for a contest to participate in, this platform will provide you with crucial information for that purpose. With up to 19 posts per day, Reddit assures you of more than what you have bargained for. Reddit so far is the most followed forum of its kind. Since 2008, the platform has accumulated over 1.6M Facebook followers and another 674Kon Twitter.
Also, on the same platform, you can follow Reddit > >Fitness for general fitness information. This section discusses a range of fitness topics such as exercise goals as well as nutrition. In a nutshell, Reddit is your one-stop shop when it comes to matters of bodybuilding. Finally, those interested in connecting with influencers in the forum can easily get contacts.
Bodybuilding.com
Another giant fitness forum, Bodybuilding.com boasts of being the biggest site that is exclusively dedicated to bodybuilding. The fact that this site has been around for a long time means its information is accurate hence reliable. It is also one of the most visited sites in the world with many sub-categories to cater to the needs of different visitors. Did you know that bodybuilding.com has nearly 150 million articles on bodybuilding as of 2021? Additionally, the site boasts of having one of the biggest memberships in the world with over 18 million members. That is not to mention its threads are more than 7 million.
www.bodybuilding.com
As mentioned early, this site has subcategories that cater to every aspect of bodybuilding. Whether you’re looking for information about training programs or supplements, you’re sure to get them all here. Most importantly’, Bodybuilding.com caters to all types of bodybuilders. It doesn’t matter whether you’re a pro or beginner, you will always find your space in this forum. However, the site’s main areas of focus include supplements, lifting, training programs, bodybuilding equipment, weight management, and nutrition.
Related Article:: Bodybuilding Fashion and Funny Suits for Bodybuilders
Bodybuilding.com also has one of the fastest posting rates among all bodybuilding forums. You will find more than posts every day in this forum. Most importantly, their articles are well-researched hence informative. Like any other legitimate and respected site, Bodybuilding.com has a section for feedback. There, you can make inquiries about different aspects of bodybuilding or comment on articles. If you’re a bodybuilder and you’re not part of this forum, be sure that you’re missing a lot of good stuff.
Underground Bodybuilding
This is a fast-rising forum with over 4K threads and 92K messages. Underground bodybuilding forum is a hub of discussions on any topic about fitness. It is one of the few sites where new members are introduced and given all the directions they need. The site, although deals with many bodybuilding topics, focuses on body enhancement supplements. Most discussions in this regard tackle issues such as best supplements as well as banned chemicals in supplements. They also update their members on the latest news about steroids and other chemicals that concern bodybuilders.
Underground bodybuilding does not only focus on anything fitness but it also tackles other issues. For instance, the site discusses current events such as coronavirus that affect the fitness industry, either directly or indirectly. That is not to mention other areas such as testosterone and hormone replacement therapy. There are many experts from various fields in this forum who will advise you accordingly on virtually every matter.
www.ugbodybuilding.com
To join Underground Bodybuilding, all you need to do is to register and you’re in. The registration requires you to put a username, email address, password, and gender.
Related Article:: 20 Luxury Gifts for Bodybuilders in 2021
Natural-bodybuilding.net
As the name suggests, Natural Bodybuilding is committed to ensuring bodybuilders have a drug-free, fit body. The site emphasizes natural ways of increasing muscle and burning fat through training and a natural diet. Like many other leading bodybuilding sites, Natural Bodybuilding is divided into sub-sections so you can find what you’re looking for easily. For instance, there are categories based on gender as well as the level of experience in bodybuilding.
www.Natural-bodybuilding.net
Natural Bodybuilding emphasizes the following aspects of bodybuilding:
Nutrition
Training programs
Types of exercises
Bodybuilding supplements
You will find lots of articles on natural bodybuilding on this site but it’s unlikely that you will come across anything related to drugs. If anything, they try as much as possible to warn their members on the dangers of body-enhancement drugs. If you’re a young adult who wants to start a drug-free bodybuilding career and remain that way for life, this is the best place for you. Additionally, the site posts as frequently as possible so you can find as much information as you need about acquiring a naturally built body. Natural Bodybuilding also has dozens of photos and videos on bodybuilding to help you with training to attain that perfect body. You must check out this site for a chance to live a drug-free life for life.
TMuscle.co.uk
This UK-based fitness forum is all about building muscles and healthy living. These are the site’s statistics in a glance:
200K+ messages
600+ conversations
However, the bodybuilding forum’s conversations and messages are nearly 200K. It is important to note that this website emphasizes muscle building and accompanying supplements. For this reason, most discussions are centered on hardcore training, lifting strategies,, and nutrition. Although the forum mainly deals with general topics, some sections talk about minor topics in bodybuilding such as recovery, and contest training.
TMuscle publishes news on bodybuilding that should help you to plan your schedules and alter training programs if necessary. Also, if you want to calculate BMI, body fat, 1 Rep Max, Keto, and more, TMuscle will provide you with the relevant calculator options.
It is important to know that TMuscle is completely free for all lifters. All you need to do is register and log in whenever you feel like it. However, you don’t have to be a lifter to join the forum; it is open to anyone that is looking for fitness ideas.
Why It Is Important to Join Fitness/Bodybuilding Forums
The lack of enough information is the main reason many bodybuilders are not doing well in their careers. For instance, those bodybuilders who get severe side effects from using certain drugs may not have known everything about the drug. Bodybuilding forums such as the ones we have discussed are a great source of in-depth information about various aspects of information. Additionally, one can ask questions in these forums and you will be sure to get them answered correctly.
Bodybuilding forums are good because you get more accurate information compared to social media. These forums have knowledgeable advisors who will give comprehensive information about a particular subject. Most importantly, experienced bodybuilders in such forums are another great source of information. Their experiences should shed lite on how doing things in a certain way produces certain results.
If you have eyes on a major bodybuilding competition such as the IFFBB, bodybuilding forums are the right place to get information. The reason is that you will get regular, first-hand news about such competitions from the right people. Former champions and current titleholders often share their strategies in bodybuilding forums. You will borrow a leaf from them if you camp there, especially when you’re anticipating a contest. There are more reasons than we can mention here for you to join a forum like bodybuilding.com right now.
Conclusion
Bodybuilding forums continue to be instrumental in helping upcoming and experienced bodybuilders get in-depth information on bodybuilding. Most of these forums are free to join, so you don’t have to worry about any registration fees. You can also subscribe to their newsletters so you can be updated on happenings in the world of bodybuilding even when you’re offline. It is also important to know that some information in bodybuilding forums may not be verifiable so you need to proceed with caution. Always double-check with the relevant sources to ensure you’re doing it right. Otherwise, these are places to grow your bodybuilding career through information, motivation, and inspiration from fitness legends. Join one or two forums today and start benefitting. Also, check our website for informative articles and videos to help meet your bodybuilding goals.
Lil Uzi Vert Is Looking Shredded In Recent Video Showing Off Deadlifts
Lil Uzi Vert has been busy in the gym recently and the results are visible.
Lil Uzi Vert is a rapper that has become known for many things, and that includes having a 10-carat diamond embedded into his forehead. Recently while working on his latest project, The Pink Tape, the rapper has been putting in some big-time work in the gym.
A video shared on his Instagram for his 15.6 million followers, Lil Uzi Vert showed off a workout that included 262lb deadlifts for a triple.
Uzi stands at 5-foot-4 and is figured to weigh around 150 pounds. The video shows the rapper deadlifting almost twice his bodyweight and by the looks of it, there was plenty left in the tank. He was able to pull off the lift three times with the weight being moved relatively easily in each rep. Prior to each lift, Uzi took a second to gather himself and keep good form.
Uzi is using a hex bar to perform the lift. This bar actually improves spinal positioning and helps capture full-body power. This is because of the shape of the bar and the fact that the lifter stands in the middle. The bar works well for pushing, pulling, lifting, and loaded carries.
This was clearly the preferred method of training for Lil Uzi Vert. There has clearly been some progress made since he began training. There were also some videos shown of Uzi performing curls and hanging body work. Once he removed his shirt, there was a shredded six-pack revealed.
Lil Uzi Vert has built up an exceptional worth creating songs like XO Tour Llif3 and The Way Life Goes. He is working on a new project, both in the studio and in the gym. We have seen that his work in the gym has been paying off to this point.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.