Muscle Chemistry Archive
POWER 30: The Most Powerful People In Bodybuilding, Fitness, & Strength Sports (2021)
Presented by Generation Iron, the bodybuilding, strength sports, and fitness world is filled with a whose who of talented athletes, businessmen, and personalities, all of them leaving their own impact on the health and wellness industry. Generation Iron’s Power 30 honors thirty unique and important individuals who have left their mark on the bodybuilding, fitness, and strength sports industry this year.
The Power 30 is our annual attempt to create a ranking, through in depth discussions amongst our editorial staff, of the 30 athletes, CEOs, and personalities that have made an impact on bodybuilding this year.30Janet Layug
After spending years on the scene looking to pick up a dominant victory, Janet Layug got her chance to shine at the 2020 Olympia. A long time competitor with a beautiful physique, Layug was able to rise to the occasion and win the Ms. Bikini Olympia title. She blew the competition out of the water and made good on her incredible potential. While she won’t be defending her title in 2021, her 2020 victory will stand as a truly memorable one to say the least.
29George Farah
One of the greatest trainers in bodybuilding today, George Farah has been a great influence on the modern game. Training athletes like Kai Greene, Farah clearly has a ton of knowledge on how to build an impressive physique. With a recent health scare and his acquired knowledge, Farah has shifted his focus to the health and wellness of bodybuilders. He’s been using his supplement company and extensive knowledge to create a healthy space for bodybuilders to become the best versions of themselves.
28Edwin Mejia Jr.
Edwin Mejia Jr. has become a very influential figure in the industry. Over the past 10 years, he has helped the careers of some of the top fitness pros and bodybuilders in the industry such Kai Greene, Calum von Moger, Zac Perna and Zac Aynsley. Mejia has also been responsible for producing and managing the distribution of an extensive content slate which includes the award winning film, “Generation Iron,” the ‘Generation Iron’ series installments, ‘Ronnie Coleman The King’ (Netflix), ‘CT Fletcher My Magnificent Obsession’, Calum von Moger Unbroken’ and the ‘Dorian Yates Mass Monster’ life story biopic. Most recently he executive produced #1 debut releases such as Generation Iron: Natty 4 Life and Strength Wars: The Movie.
27Nick Walker
One of the young guns in modern bodybuilding, Nick Walker has cemented himself as one to watch on the scene. Already being touted as the second coming of Dorian Yates, Walker has the kind of size, development and potential that could see him become a future Olympia champion. His big win at the New York Pro 2021 seems to have cemented him as the most hyped pro bodybuilder rising in the sport. It will be exciting to see what he brings later this year at the Mr. Olympia.
26Joey Swoll
Joey Swoll is one of the most popular Instagram fitness celebrities. With an impressive physique and a unique personality, Joey Swoll has become one of the most recognized figures in the fitness and bodybuilding space. Recently releasing his own brand of low-calorie sauces, Joey Swoll continues to make waves as a budding entrepreneur. Beyond these many accomplishments, Swoll also struggled with pain killer addiction during the pandemic lockdowns. He has since recovered and made his experience public to help reach out to struggling individuals and athletes. With a goal to let those with addictions know they are never alone – he has further expanded his goals and endeavors in the fitness world.
25Shaun Clarida
Shaun Clarida made good on his potential as a top bodybuilding competitor this past December 2020. Clarida became the new 212 Olympia champion by bringing a truly impressive, chiseled, and well muscled frame. His physique has been called a “once and a career achievement” by many fellow athletes. Beyond division – his physique has been touted as one of the best of the past year… and might be the start of a Men’s 212 Olympia reign for years to come.
24Brandon Hendrickson
After failing to defend his Men’s Physique Olympia title back in 2019, Brandon Hendrickson was able to make a strong comeback in 2020. Motivating himself to overcome his weaknesses and improve upon them, Hendrickson was able to push himself to once again reclaim his title and do so in impressive and dominant fashion. He has now proved that this 2018 victory was no fluke and will perhaps be the dominant Men’s Physique champion for the foreseeable future.
23Mark Bell
Powerlifter, gym owner, former professional wrestler, Mark Bell has worn many different hats throughout his career. With his highly regarded Sling Shot brand helping lifters around the world, Mark Bell is an entrepreneur who has fully embraced the strength lifestyle. His popularity only continues to grow and he remains one of the most inspiring figures in the industry today.
22Julius Maddox
One of the strongest humans on the planet, Julius Maddox has yet again proven why he’s the king of the bench press. On a mission to conquer the 800lbs bench press, Maddox has once again broken the world record, breaking his previous record with a 782lbs lift. With another contender hot on his heels ready to contend for the world record, you can bet Julius Maddox will be in the gym doing what he does best.
21Brandon Curry
The 2019 Olympia champion acquitted himself well in 2020. While he was upset by Big Ramy, Brandon Curry was able to defeat the once dominant Olympia champion Phil Heath. His incredible physique can’t be denied and we could easily see him reclaiming his title in 2021 with just a few tweaks. Since his 2019 Olympia victory – he has become one of the key faces and voices of the IFBB.
20Jake Wood
Acquiring the Olympia brand back in 2019, Jake Wood was forced to undergo the impossible task of putting on the 2020 show amidst a pandemic. While it seemed like a truly impossible situation to overcome, Wood and his staff were able to deliver a truly impressive show. With less restrictions handicapping him and his team this year, Wood is likely to put on quite the show in 2021.
19Phil Heath
After failing to defend his title Phil Heath took time away from competing. In 2020 he made a triumphant return taking third at the Olympia after years away from being on stage. He cemented that despite becoming more advanced in age that he still has plenty left in the tank. After placing 3rd at the Olympia 2020, he has released a series of photo physique updates in 2021 with what seems like a further improved physique. With his recent improvements to his physique there’s still a possibility we could see Phil Heath bring an incredible package to the stage in the near future. And the buzz around his updates still prove he is one of the more powerful athletes in the sport.
18Michelle Lewin
A former bikini competitor, Michelle Lewin has seen it all in the fitness and bodybuilding industry. She has risen to become one of the most recognizable faces in the world with her over thirteen million Instagram followers and continues to grow her fan base with well constructed social media posts. Michelle showed great poise and heroism as she stood by her husband’s side through sickness. Even in their toughest hour, she was still able to stay strong and continue to keep her brand flourishing.
17Mike Rashid
One of the most influential fitness personalities on the web, Mike Rashid has proven to be a multifaceted talent. Not only has he ventured into professional boxing, Mike Rashid has also runs a successful supplement brand, Ambrosia, and continues to diversify his resume with a budding new podcast. It’s clear that he is one of the most charismatic and motivating figures in the fitness and bodybuilding industry.
16Mike O’Hearn
While many have questioned the legitimacy of his natural status, there’s no question that Mike O’Hearn is one of the hardest working bodybuilders in the business. His recent appearance in Generation Iron: Natty 4 Life offered an in-depth perspective on the life long bodybuilder and demonstrated just how much passion and energy he puts into being an ambassador for fitness and bodybuilding.
15Dorian Yates
One of the most influential bodybuilders of all time, Dorian Yates has completely reinvented himself in recent years. Dorian Yates: The Original Mass Monster captured the legendary champion in his days of yore. Since his reign as Olympia champion, Yates has gone on to be an advocate for psychedelics, yoga, and has even gone back to his bodybuilding roots with his own online training program. With a curious and entrepreneurial spirit, Dorian Yates continues to get better with age.
14Steve Weinberger
One of the most powerful figures in the IFBB, Steve Weinberger continues to be the example of the premiere bodybuilding judge. With the responsibility of deciding who will be Mr. Olympia, Weinberger is the one person with the most extensive knowledge of what a top champion should look like on stage. A powerful figure with a ton of influence.
The top judge in the IFBB Pro League, Steve Weinberger has cemented himself as one of the most powerful individuals in the industry. Working with high level talent on a daily basis, Steve Weinberger continues to push athletes to the next level with his intricate insight into building the human body into something only few can achieve. He is also the owner of the Bev Francis Powerhouse Gym – also known as the East Coast Mecca. A gym that remains to this day one of the most famous and historic bodybuilding gyms int he world.
13Ronnie Coleman
One of the most loved and respected bodybuilders in the history of the game, Ronnie Coleman took bodybuilding to heights never seen before. Always in high spirits despite the injuries he’s suffered throughout his career, Ronnie Coleman is a vision of determination and embodiment of never giving in no matter the difficulties faced.
12Tom Stoltman
Potential can only get you so far in the competitive strength space. After awhile, execution is necessary to standout. Tom Stoltman finally made good on his potential by dominating at the 2021 World’s Strongest Man. As champion, Stoltman has proven that he’s the real deal and now has the opportunity to build an even greater legacy for himself in the strongman space.
11Kai Greene
While many try to write off Kai Greene it’s still abundantly clear that he’s a powerhouse in the industry. The rumors of his return to action, variety show launch, numerous acting and business ventures show just how impressive, powerful, and influential Kai Greene is in the business. Since selling Dynamik Muscle and joining RedCon1, Kai Greene shows that he still has plenty of pull in the industry.
One of the hardest working people in the business, Kai Greene has proven himself to be a man of many talents. While he may not have stepped onto a competitive bodybuilding stage in quite some time, Kai Greene has remained relevant with his entertaining content and recent appearance in Generation Iron: Natty 4 Life.
10Bradley Martyn
A budding entrepreneur who got his start on the competitive scene, Bradley Martyn has turned his passion for bodybuilding into a multifaceted fitness empire. From opening up his own gym, Zoo Culture, to launching apparel lines, a supplement brand, and a podcast, Bradley Martyn has certainly become the picture of success in the bodybuilding and fitness industry. Keep your eye on this man as he continues to grow in the world of fitness!
9Jeff Cavaliere
A pro athlete trainer and popular YouTuber, Jeff Cavaliere has established himself as a powerhouse in the fitness industry. With his comprehensive knowledge on training and athletic performance, Cavaliere has and continues to make waves in the fitness space.
8Jay Cutler
One of the most successful businessmen in the bodybuilding and fitness industry, Jay Cutler has translated his impressive dedication for building muscle to building his supplement company and other ventures. The four-time Olympia champion looks to continue to thrive in his post pro bodybuilding career, and from the looks of things, Cutler will only continue to have tremendous success.
7Calum Von Moger
Calum von Moger went through some harrowing experiences in his career. The injuries he suffered would have stopped many in their tracks. Instead, Calum battled through the odds and was able to successfully attain his IFBB pro status back in November 2020. Building his Staunch brand into a powerhouse and now a certified pro, the future continues to look bright for the Generation Iron athlete.
One of the top fitness influencers in the world, Calum von Moger has been a great motivation for many facing adversity. While being a major force in the fitness and bodybuilding community in the online sphere, Calum has also made waves in spaces outside of the industry. Calum has appeared in a massive Gucci campaign, has continued to grow both his Staunch Nation Nutrition line and his training program, as well as starring as a young Arnold in the movie Bigger alongside Tyler Hoechlin and Julliane Hough. The documentary Calum von Moger: Unbroken showcased the kind of will, determination, and incredible mental fortitude the talented bodybuilder possesses – turning what could have been a career-ender for many into new challenge overcome with an even brighter future ahead of him.
6Hafthor Bjornsson
While he may not be going to battle with Eddie Hall this fall, Hafthor Bjornsson has accomplished a great deal in the calendar year. With his world record breaking 501kg deadlift and his consistent boxing competitions, Hafthor has cemented himself as one of the most adventurous strength athletes in the game today.
The 2018 World’s Strongest Man, Hafthor Bjornsson has proven himself to be a force in the strength community. The Game of Thrones actor proved he’s still one of the strongest humans on the planet after crushing the deadlift record with 501 kg lift. With strongman competitions now in his rear view, Hafthor Bjornsson has put all his focus on preparing for his battle against rival Eddie Hall in 2021.
5Larry Wheels
A strength athlete who has his hands in many ventures, Larry Wheels is not only an entrepreneur, but a man with a sense of adventure. His appearance in Strength Wars: The Movie further cemented the athlete as a man willing to take on any challenge in the strength field.
A man who constantly looks to better himself one lift at a time, Larry Wheels has come to be known as Mr. Personal Record. With hopes to compete in strongman events in the future, Larry Wheels is becoming one of the most influential and recognized figures in the strength community. He’s done powerlifting, he’s done bodybuilding. Can he make a name for himself in strongman?
4Chris Bumstead
Chris Bumstead showcased just how dominant of a champion he is with his victory at the 2020 Olympia. After a close victory in 2019, Bumstead would bring one of the most stellar physiques to ever step onto a bodybuilding stage. What we saw could be the beginning of a truly impressive reign as Classic Physique Olympia champion.
3Jim Manion
Undoubtedly one of the most powerful individuals in bodybuilding, Jim Manion continues to be a major influence in the industry. His sharp mind, business savvy, and leadership has taken the IFBB Pro League to all new heights. The mastermind behind all the machinations in the IFBB Pro League, Jim Manion has proven to be the glue that keeps the bodybuilding world together.
2Arnold Schwarzenegger
The Godfather of bodybuilding, Arnold Schwarzenegger continues to be an inspiration to most anyone who’s stepped onto a bodybuilding stage. Recent controversial statements withstanding, Arnold has been an advocate for not only strength sports, but other sporting endeavors as well. When faced with the harrowing circumstances of the last two years, Arnold has risen to the occasion. He was still able to put on one of the best bodybuilding shows in 2020, the Arnold Classic acting as a template for other shows to follow for over a year and a half now.
Considered by many to be the GOAT, Arnold Schwarzenegger is a not simply just an icon in bodybuilding, fitness, and entertainment, he’s a force of nature. Throughout 2020 Schwarzenegger has been a source of positive motivation and continues to encourage his followers despite the dark times we find ourselves in.
1Big Ramy
With his unexpected win at the 2020 Olympia, Mamdouh “Big Ramy” Elssbiay tops the list of this year’s Power 30 list. Big Ramy impressed with not only his incredible size that the bodybuilding world has come to know well. Big Ramy was able to maximize his potential by getting in some otherworldly condition. If he is able to come in the same great shape in 2021, this could be the beginning of a truly impressive reign as champion. After claiming the long sought after victory – he was signed on as the key sponsored athlete for Enhanced Labs. Big Ramy started from the bottom and has now risen to the top of bodybuilding. So too does he deserve to be at the top of this list.
Be Sure to follow Generation Iron on Facebook and Twitter.
Regan Grimes Looks Massive Ahead of the Olympia at 300lbs
Regan Grimes is looking super jacked and Olympia ready at 300lbs.
It looks like Regan Grimes spent his off season very wisely. After earning his spot at the 2021 Olympia at the end of last year, Grimes has been hard at work in the gym. Grimes has been on a mission to boost his gains and gain a ton of muscle. From his recent updates to social media it appears that he’s done just that.
Regan Grimes has always had a great deal of potential. Since he hit the bodybuilding scene it was clear that he had the kind of physique that could take him to the top. Despite that, a few missteps in his career has delayed Grimes rise through the division. Grimes had a stint in the Classic Physique division, but the cut was just too much for his body and forced him to reevaluate which division was right for him. Now that he’s decided to stay in the Men’s Bodybuilding division, his sights have been focused on one goal, put on size to be able to contend with the best in the world.
Since making that decision Regan Grimes has put on some solid muscle. But his recent updates show a man who has outdone himself in regards to his incredible gains. His recent post shows Grimes tipping the scales at 300lbs.
300lb
Not only is Regan Grimes 300lbs, he appears to be tight, jacked and well defined. This version of Grimes is something we’ve never seen before. He could potentially break into the top 8 with this kind of physique.
What do you think of Regan Grimes and his current physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Cedric McMillan Withdraws From 2021 Arnold Classic
Cedric McMillan will miss the event while still recovering from injuries.
Cedric McMillan was forced to miss the 2020 Olympia because of different injuries and operations. He was expected to make his return during the 2021 Arnold Classic in September in Columbus, Ohio. McMillan recently announced that his plans for a return will have to be put on hold.
McMillan shared a post on Instagram detailing his most recent setback. He is still recovering from surgery to repair a broken hand. McMillan received this operation back in February and has been unable to train. Unfortunately, fans will have to wait to see McMillan back on stage.
“Just wanted to let everybody know I won’t be able to compete at the Arnold this year as I’m still recovering and the docs were like “uhh nope Mr McMillan”, this is the first year I’ve missed since my first one in 2013. I can’t wait to get back on that stage. But guess what, I will be there as part of the broadcast team!,” Cedric McMillan wrote.
“Hopefully me and Arnold can call the show together, that would be an honor for me. I hope to help bring a different feel and experience to all of you that will be watching the show online. Pray for me that I don’t say to many curse words haha”
The Arnold Classic has an impressive lineup for the event and McMillan was set to be one of the biggest names. This also impacts McMillan’s status for the 2021 Olympia. It is now likely that he will have to miss his second-straight competition unless he receives a special invitation and can accept it.
Cedric McMillan last competed during the 2020 Arnold Classic, where he placed sixth. His last victory came during the 2019 Romans Muscle Fest Pro Men’s Bodybuilding. McMillan has competed in each Arnold Classic since 2013 with his best finish coming in 2018 when he placed third.
McMillan did not provide any specific details on his latest setback but it is likely that he will not be back on stage for awhile. Fans are hoping that he can get healthy and back to competing soon enough.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez Defends Arnold Schwarzenegger’s Freedom Comments
[embedded content]
Victor Martinez reacts to Arnold Schwarzenegger’s “Screw Your Freedom” comments.
Victor Martinez is a pro bodybuilder who is not afraid to speak his mind – but he’s also someone who likes to make sure he’s critically analyzed all the facts before he cements his opinion. That’s why he’s taken some time thinking over Arnold Schwarzenegger’s controversial freedom comments and the bodybuilding communities reaction to it. In our latest GI Exclusive interview, Victor Martinez explains his defense of Arnold Schwarzenegger’s freedom comments.
On August 13th, 2021, an interview with Arnold Schwarzenegger went viral across the bodybuilding, strength sports, and fitness community. Speaking on CNN, Schwarzenegger stated, “Screw your freedom” in response to Americans who were anti-mask mandates. You can see his full statement here. Schwarzenegger was stressing, albeit aggressively, that community health was more important than individual freedom where dangerous consequences could be endured.
The bodybuilding, strength sports, and fitness community ignited with many making statements on social media condemning Schwarzenegger’s statement. Some pulled down posters. In the biggest move, supplement company RedCon1 pulled out of sponsoring the Arnold Classic 2021 set to occur on September 25th.
Last week, we were able to reconnect with Generation Iron alum and pro bodybuilder Victor Martinez. During our catch up, Arnold Schwarzenegger’s comments were brought up. Perhaps somewhat surprisingly, Martinez defended Schwarzenegger and his statements. He also weighed in on the bigger fitness community’s angry reaction to the statement.
“You don’t need to explain it to me. I saw it. I saw it one time. I saw it one time and for some reason, yes, I know what he said, you know – ‘Screw your freedom.’ That became the focus,” Victor Martinez states in our interview. He continues:
“…There’s certain things you say where you think you can say them and right now a lot of people are too soft. They’re too soft on words. They’re too soft on what they hear. They jump the gun on smallest thing that really is irrelevant to what the person really is. I mean, I think Arnold is more American than most Americans actually.”
Not only does he think that people as a whole have become too sensitive. He also thinks they are misinterperating what Schwarzenegger really meant when he stated, “Screw your freedom.” Martinez goes further to try and explain his viewpoint:
“He didn’t say screw your freedom like when America became free in 1776 on July 4th and they declared their freedom… that’s not the kind of freedom Arnold said you know. Be responsible with your freedom, you know? Yes you are free but that doesn’t mean be carelessly free, you know? Wear your mask.”
Ultimately, Victor Martinez still holds extreme respect for Arnold Schwarzenegger. He finds that he has not only given back to the bodybuilding community throughout his entire life – but he’s also given back to America since becoming a citizen. This is a trying time for many people across the world. It’s causing gut reactions and bold statements that might be a bit too black and white.
It seems that Victor Martinez is trying to see the grey and the nuance during these troubling times. He believes Arnold Schwarzenegger believes in freedom but he also believes in responsibility. Do you agree or still find Schwarzenegger’s comments a step too far?
You can watch Victor Martinez’s full comments in our latest GI Exclusive interview segment above and decide for yourself!
How This Richard Duchon Workout Can Increase Strength & Definition
This workout from Richard Duchon can boost your gains and increase strength while also giving you great definition.
Richard Duchon is a bodybuilder, fitness model, and YouTuber with a massive following on social media. Using his platform to help others, he posts progress pictures and shares workout advice so others can get a shredded physique using his helpful techniques and tricks.
We all want that one workout that can work to boost our gains. But it can be hard to find. Too often do we struggle to piece together a good workout plan and never once think to look at professional bodybuilders or athletes for inspiration. They are living proof of what can happen when you work hard and keep a good mindset and their workouts will work. Whether you perform their workout exactly, or pick and choose between certain exercises, you can greatly influence your gains for the better.
Richard Duchon has amassed a massive following given his hard work and dedication to his body and craft. His workouts are challenging but are proof of what can happen when you put your mind to it.
Full Name: Richard Duchon
Weight
Height
Date Of Birth
185 lbs.
6’0’’
10/08/1998
Profession
Era
Nationality
Bodybuilder, Fitness Model, Social Media Personality
2010
Dutch
With the right approach to strength training, his diet, and supplementation routine, Duchon knows exactly what is required to keep his body strong and defined while also aiding in his overall lifestyle and career. This workout of his has great potential to boost your gains and will most certainly give you a body others will envy.
About Richard Duchon
Richard Duchon is a bodybuilder, fitness model, and social media personality with a massive following on social media. Born in the Netherlands, he has always been active but really only found this passion after he combined his love of shooting vlogs and fitness into creating exercise focused content. It was only matched by his shredded physique and the choice to create and share his knowledge with others became clear. Now with a massive following, he shares what he knows to help others while also making fun and engaging content worthy of following.
Richard Duchon Training Routine
This workout from Richard Duchon will see each muscle group worked on one day to really focus on building that vital strength. With some unique exercises and others being those essential staple ones, you get a really nice, well-rounded workout to target all of your needs. Also, a nice mix of compound and isolation exercises allows you to work many muscles at once while also targeting sole muscles to give you the best chance at growth. For those looking to do some cardio, sprinkle it in if you would like but really put an emphasis on strength training to keep on that muscle and see that definition.
Day #1: Chest
Exercises
Sets
Reps
Dumbbell Chest Press
3
10
Cable Chest Fly
3
10
Dumbbell Fly
3
10
Bench Press
3
8
Day #2: Shoulders
Exercises
Sets
Reps
Side Raise
3
12
Single Arm Dumbbell Overhead Press
3
10
Cable Face Pull
3
10
Lateral Raise with Hold
3
8
Front Raise
3
12
Day #3: Legs
Exercises
Sets
Reps
Lunges
3
15
Romanian Deadlift
3
10
Leg Press
3
8
Leg Extension
3
10
Walking Lunges
3
15
Calf Raise
3
12
Seated Calf Raise
3
12
Day #4: Arms
Exercises
Sets
Reps
Barbell Curl
3
10
Overhead Extension
3
10
Hammer Curl
3
10
Triceps Pushdown
3
12
EZ Bar Curl
3
10
Skullcrushers
3
8
Dips
3
8
Single Arm Pushdowns
3
10
Day #5: Back
Exercises
Sets
Reps
Seated Lat Pulldown
3
10
Seated Cable Row
3
10
Dumbbell Row
3
12
Straight Arm Rope Pulldown
3
10
Lat Pullovers
3
8
Featured Supplement For Strength & Definition
When it comes to boosting your gains and aiding in your overall training, performance, health, and wellness, it is important to have a solid supplementation routine on your shelf to aid in all things gains. Pre-workouts can give you great energy boosts and muscle pumps while protein powders can work to increase growth and recovery by pumping you with that vital protein. Other supplements like fat burners, testosterone boosters, and multivitamins can all work in their own respective ways to give you the best when it comes to aiding in training and your overall health. But for those looking to increase strength and size to see great gains to definition and that shredded aesthetic, a creatine supplement is certainly something you should try for its ability to greatly impact your look and feel.
Transparent Labs StrengthSeries Creatine HMB
Code GENIRON10 For 10% Off
Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Transparent Labs Strength Series Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass and boosting focus. At a good price, this is a one of the best creatine products on the market to buy for bulking.
Price: $39.00/ 30 servings
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for great muscle building products!
Wrap Up
This workout from Richard Duchon is one to certainly help build strength and add to your overall definition. That shredded physique you want most requires hard work and sheer discipline, but with the right approach to strength training, nutrition, and supplementation, you are well on your way to a body others will envy. Taking advice from the pros is the best way to make this happen and Richard Duchon is no different. Give this workout a try and see what this workout can do for all your gains today.
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 Richard Duchon Instagram
Nizami Tagiev Is Critical Of Leroy Walker’s World Record Strict Curl
Nizami Tagiev does not believe Walker’s lift was legitimate.
The strict curl is a lift that used to be used in competition. The competitors’ head, upper body, and butt must remain against a wall while the lift is performed. This has become a popular exercise and one where many powerlifters have been eyeing the world record. On Saturday, Leroy Walker set a new world record with a 114kg (250lb) strict curl but there has been some controversy over it.
Walker beat the previous record set by Denis Cyplenkov in 2019 by a single kilogram. Russia’s Nizami Tagiev believes that Cyplenkov should still hold the record and does not recognize Walker’s lift as legitimate.
Tagiev took to Instagram to explain his reasoning and share a video of him performing a strict curl that is close to the record.
“I don’t wanna be a hater!I just want to say that if everyone compete for the world record then the rules should be the same for everyone.
I believe that LeRoy @lwthemachine is a strong athlete, but I do not recognize his record, just as Denis Tsyplenkov @cyplenkovden does not recognize him. This is not pride or vanity! If I saw a clean rise there, I would strive for it simply and accept the challenge with dignity!There’re too much questions:the elbows are bent too much, the assistants serve the barbell, the grip is narrow, the wall is narrow, honestly I have a lot of distrust of the weights on the barbell.”
It was originally said that Nizami Tagiev had 115kg on the bar when he completed this curl. This would have been enough to beat Walker’s record but it would not have been recognized because it was not confirmed while Walker’s record lift took place during a sanctioned event. Tagiev later confirmed that the weight in the video above was 110kg, not 115kg.
Tagiev continued by sharing criticism on the lift. He mentions how Walker’s elbows are too bent and how the wall and grip are narrow. Tagiev also mentions Cyplenkov and how the former record holder also rejects this lift. He ended his Instagram post with a call to action to judges when looking at lifts in the future — and even got backup from the likes of CT Fletcher, who commented “I totally agree with you.”
“I ask the organizers of the Arnold Classic, @arnoldsports which will be held in March ‘22 in the USA, to be seriously about all of that?? I repeat once again, the rules and judging should be the same for everyone! I am for fair sport and for justice! Respect for all athletes from different countries! And let’s be honest with ourselves firstly!”
Leroy Walker has yet to respond but has already been sharing a new goal on social media. Walker has his eyes on a 275-pound strict curl in the near future. Below, you can see Walker’s record-setting lift. Do you think it is legitimate?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Do Pre-Workouts Make You Itch?
Pre-workouts can make you feel itchy and twitchy which can disrupt your workouts and leave you with an uncomfortable jittery feeling.
Pre-workout supplements are widely popular products used to provide a solid boost of energy for all of your pre-workout needs. Designed to get you primed and ready for big lifts, a solid pre-workout supplement can increase muscle pumps, enhance motivation and focus, and provide for a serious boost of energy as you enter the gym. While there is debate around pre-workout supplements, for some believe you can simply get this energy from a cup of coffee or just sheer will to train, they are still widely hailed as effective and useful products to add into one’s supplementation routine.
But unfortunately some, if not most, pre-workout supplements contain ingredients that are not helpful and that you just don’t need in your body. These added ingredients and artificial additives and sweeteners may not be directly harming you, but are simply ingredients that have no business being in your supplements. A common side effect of pre-workouts is a jittery, itchy, and twitchy feeling, making you feel uneasy and way to hyper to be lifting big weights. While this feeling my be solely uncomfortable, why go through this and have your mind elsewhere other than your lift?
Let’s look into pre-workout supplements and what makes them itchy. That obnoxious, jittery feeling doesn’t have to be there and you should know there are alternatives to avoid this. Make the most out of your lifts without sacrificing your health.
What Causes This Itchy Feeling?
One of the main culprits is Beta-Alanine, a common ingredient in many pre-workouts. Even in small doses, Beta-Alanine is known to cause tingling and that itchy feeling that just sucks all around (1). But Beta-Alanine isn’t the only thing that can cause this feeling. Niacin, another active ingredient, offers the same affect but is cheaper to add than Beta-Alanine.
A common reason why companies put such high amounts in their pre-workouts is that you can feel when the product is working. By coming down with that itchy and twitchy feeling it will mentally let you know that your body is now primed for whatever activity comes next. But do you really need to know that your pre-workout is working if it’s high quality?
What Is Paresthesia?
Paresthesia is the name for this tingling and itchy feeling that you often feel in your face, neck, and hands without really being able to nail down the exact spot (2). This typically feels like a tingling feeling across your whole body, flushing of your skin, slight numbness, and that all too familiar pins and needles feeling. This uncomfortable feeling is again how companies alert you that your pre-workout is working. But that feeling can sometimes be too strong to actually get a good workout in.
Is The Twitchy Feeling Harmful?
There is no real evidence that this feeling is harmful to you, but the fact that is uncomfortable should be cause to stop and rethink if you really need a pre-workout, or at least make you question if you have the right one. Just because it isn’t harmful to you, this doesn’t mean that you have to settle. There are strongest pre-workouts around that will give you the same benefit without totally ruining a potentially great workout.
Does Beta-Alanine Actually Work?
Some would ask why Beta-Alanine is still used if it just causes an uncomfortable itchy and twitchy feeling. The answer is because it has proven benefits to aid in exercise performance (3). Beta-Alanine can elevate carnosine levels which can reduce acidity in the muscles and lead to a more productive workout without fatigue settling in. Beta-Alanine itself can work to prolong your time to exhaustion and increase muscle endurance, especially during resistance training where you’re at an increased volume with less fatigue.
Can You Prevent This Itch?
There is really no way to prevent his itch unless you change your dose to a smaller amount. With pre-workout, this unfortunately doesn’t make sense because you need the full dose for it to affect your workout. This is where you should consider changing your pre-workout product or looking for alternative ways to get that desired boost.
Featured Pre-Workout For No Itch Or Twitch
National Bodybuilding Co. Stage Ready Pre-Workout
National Bodybuilding Co. Stage Ready Pre-Workout is a top tier pre-workout supplement from a rising company designed to give bodybuilders the best chance at success. This pre-workout delivers a nice hit of energy while delivering muscle pumps, enhanced stamina, and jitter free feelings to not disrupt your workout. With the enhanced formula, this product will hydrate and buffer muscle tissue, raise nitric oxide levels, optimize ATP production, and boost neurotransmitter synthesis. Made from key ingredients at clinically dosed amounts, this is one itch and twitch free pre-workout for pure performance.
Pros: This is an advanced and effective formula with solid benefits for lasting pumps, clean energy, and raw power. Patented ingredients and clinical doses are matched with a great taste. From a reputable company in National Bodybuilding Co.
Cons: Premium priced and formulated, this pre-workout is suited for more advanced athletes. It is only available directly from their website.
Price: $48.00
Try National Bodybuilding Co. Stage Ready Here
National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
Wrap Up
Pre-workout supplements can really work to provide a great boost to your training by improving focus, enhancing muscle pumps, and boosting your energy levels to new heights. These popular and widely sought after supplements can be very beneficial when you find the right one for you. Unfortunately, too many cause an itchy and twitchy feeling in you that can just be uncomfortable and take your mind off the valuable workout before you. Look into other pre-workout supplements that can really help you and eliminate that jittery feeling today.
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 National Bodybuilding Co. and Envato
References
Ahmed, I.; Maimaiti, Ailijiang; Mori, Nobuhiro; Yamanaka, Norikazu; Taniguchi, Takeshi (2014). “Simultaneous determination of B-alanine betaine and trimethylamine in bacterial culture and plant samples by capillary electrophoresis”. (source)
Sharif-Alhoseini, Mahdi; Rahimi-Movaghar, Vafa; Vaccaro, Alexadner R. (2012). “Underlying Causes of Paresthesia”. (source)
Bellinger, Phllip A. (2014). “B-Alanine Supplementation for Athletic Performance: An Update”. (source)
Build Shredded Legs With This Dumbbell Workout
There can be many reasons why people don’t want to use a barbell. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. It is said compound movements with a barbell are the best way to build big legs.
This is complete BS! Your muscles have no idea if you’re using a barbell or dumbbells. All they know is if you have trained them to failure. You can completely eliminate barbells and other machines from your leg workouts and still build monster wheels.
1. Goblet Squats – 3 Sets 15 Reps
Goblet squats can be a life saver if you’re suffering from a back injury. This exercise forces you to keep your back straight and hence eliminates all the tension from it. Goblet squats target your quads and will leave you limping by the time you’re done with this exercise.
Stand with your feet slightly wider than shoulders width apart. Hold a dumbbell in front of your chest with both your hands. Perform a squat until your hams touch your calves. Keep your back straight, and head and chest up.
2. Dumbbell Lunges – 3 Sets 15 Reps On Each Leg
The range of motion is the key while performing this exercise. Most people make the mistake of placing their feet way too far apart or way too close to each other. Use weights with which you can complete 30 reps in one set.
Your front knee should not extend farther than your big toe and the quad of the second leg should be parallel to the calf of the front leg while you’re at the bottom of the movement. This is the optimal position to perform dumbbell lunges.
3. Dumbbell Romanian Deadlifts – 3 Sets 10 Reps
Dumbbell Romanian deadlifts are one of the best exercises to target your hams. Using dumbbells instead of a barbell will help you increase your range of motion. Barbells can limit your motion by making you follow a straight line of movement.
Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your quads. Most people complain about lower back recruitment while using a barbell, this problem is eliminated when you use dumbbells.
4. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg
Dumbbell step ups are a complete leg buster. This exercise will set your quads on fire. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise.
Stand while facing the platform with dumbbells at your sides. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Place your left foot on the platform as well. Step down with your left foot and repeat with the right leg.
5. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg
Dumbbell one-legged deadlifts are a unilateral exercise. Unilateral exercises are the ones which work one side of your body at a time. This can help with developing the muscles and strength on your weaker side.
One-legged deadlifts help with isolating the hamstring and establishing a mind-muscle connection. Hamstrings can be a hard muscle group to train and develop as you can’t see them in the mirror and hence it becomes harder to develop a connection with them.
Have you ever tried a dumbbells only leg workout?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
NutraBio Curcumin Advanced Review For Joint Comfort & Mobility
This powerful supplement is extracted from turmeric and will support joint comfort and mobility so you can move your best.
Product Overview
Our joints take a beating every single day. Those grueling workouts can cause strain and unwanted pain that may actually be limiting our full potential. The worse part is, this translates over into our everyday life and hurts us as we try to do those things we love. That pick-up basketball game on Tuesday nights? Painful. A nice hike with the family through the local park? Also, painful. For those who really want to see a change, finding the right supplements can work well with any training routine and solid diet. NutraBio Curcumin Advanced is that supplement for you and as a strong antioxidant, this can work for your benefit in a number of ways by putting you and your health first.
Your joint support supplement should work for you and the company behind it should do everything it can to make that happen. We all know about omega-3 supplements, but curcumin is a powerful polyphenol extracted from turmeric and NutraBio uses the highest quality, most active form in Curcumin C3 Reduct. What NutraBio does is they add other ingredients to round out an amazing supplement that can work for other benefits. And since curcumin is low in its bioavailability, they added two ingredients so those nutrients hit you harder and faster.
NutraBio Curcumin Advanced is a powerful joint support supplement designed for joint comfort and mobility. With 5 clean ingredients, you get the best formula around.
NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance. NutraBio is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
NutraBio Curcumin Advanced Highlights
NutraBio Curcumin Advanced is a powerful joint support supplement designed to help with joint comfort and mobility, so you get the best out of your workouts and everyday activities. A strong antioxidant, Curcumin Advanced works to improve joint health, aid in better digestion, and improve your immune system balance. There are 5 clean and effective ingredients that are combined into a great formula to pack a punch and two added ingredients, Astragin and Bioperine, are widely studied to increase bioavailability for better absorption. High-quality with the ability to really benefit you in many ways, Curcumin Advanced is a top-tier supplement for you to try today.
Ingredients
Curcumin C3 Reduct (Curcuma longa): Can support joint health, digestion, and immune system balance. It is also a strong antioxidant (1).
Bromelain: A protein-digesting enzyme to aid in your digestive health. Can also support the absorption of other nutrients (2).
Ginger Root Extract: Has great digestive properties and can benefit your gut health by reducing inflammation in the digestive tract (3).
AstraGin: A natural compound, this works to increase nutrient uptake and helps keep your gut barrier healthy.
Bioperine: Enhances nutrient absorption for better bioavailability so those nutrients hit you more effectively (4).
Other Ingredients
Vegetable Capsule
Number Of Servings
30
Serving Size
2 Vegetable Capsules
Best Way To Take
Take 2 capsules daily.
Price & Effectiveness
NutraBio Curcumin Advanced is an awesome supplement to aid in your overall health and wellness by working to improve joint health, improve digestion, and offer immune support. With 30 servings per container, 2 capsules will pump you with these great ingredients so you get most out of this supplement.
Pros
Great benefits like improving joint health, supporting digestion, and balancing out your immune system
Clean and effective ingredients with a fully transparent label
Two added ingredients to increase bioavailability
From a reputable company in NutraBio
Cons: N/A
Price: $29.99
Featured Athlete
Jon Linden
Jon Linden is an IFBB Classic Physique Pro bodybuilder and NutraBio Athlete using their high-quality supplements to boost his training and performance, as well as his overall health and wellness. As someone who knows what it takes to constantly fuel his body and his workouts, Linden only relies on the best when looking to boost his gains. Working with NutraBio allows Linden to push himself and use only the best for growth and recovery as he seeks to walk amongst the best in the world under the bright lights of the stage.
Overall Value
NutraBio Curcumin Advanced is that amazing supplement you’ve been looking for to support joint comfort and mobility as you seek the best for your workouts and everyday life. Acting as a strong antioxidant, this can also improve joint health, aid in digestion, and balance out your immune system so you get the most out of this awesome supplement. NutraBio is a company who knows the needs of athletes and seeks to produce only the best supplements around to aid in their performance. What you are really getting is a great joint support supplement with other benefits, added ingredients for increased bioavailability, and a transparent label so you know exactly what you’re getting. Try NutraBio Curcumin Advanced today and give yourself the best chance at success.
Try NutraBio Curcumin Advanced Today
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.
*Images courtesy NutraBio
References
Hewlings, S.; Kalman, D. (2017). “Curcumin: A Review of Its’ Effects on Human Health”. (source)
National Center for Complementary and Integrative Health. “Bromelain”. (source)
Grzanna, R.; Lindmark, L.; Frondoza, C. (2005). “Giner—an herbal medicinal product with broad anti-inflammatory actions”. (source)
Butt, M.; Pasha, I.; Sultan, M.; Randhawa, M.; et al. (2013). “Black pepper and health claims: a comprehensive treatise”. (source)
How Not to be a Douche in the Gym
How Not to be a Douche in the Gym
So we had a year where all the gyms were closed, so you think we would all be more appreciative and courteous once they reopened right?
As great as it is to have gyms back again, I think some people have forgotten what it means to share a common area so I am going to go over some basic gym etiquette and unwritten rules which we should all live by:
1. Put the Weights Away
Pretty simple one to start off with, if you’re strong enough to lift it, then you’re strong enough to put it away!
Leaving a loaded bar on the squat rack is never cool, or leaving a ton of weights on the leg press machine, so put your s*** away.
2. Wipe away your Sweat
We live in a new world where hygiene is of utmost importance, so if you’ve just used a bench and left it in a puddle of sweat then grab a paper towel and wipe it off, someone else should not have to wipe off your sweat.
3. Bring your Headphones
Don’t be that guy or girl who pumps out their music on a speaker or via their phone, not everyone wants to listen to your punk rock and heavy metal lifting soundtrack. Simple solution – bring along your headphones.
4. To share or not to share…
So you’re using a machine that happens to be very popular, and someone asks you how many sets you have, don’t be that person that claims they have 20 sets remaining.
Be cool and share the machine, or at least offer to share it. It may not be ideal and they may not take you up on it, but the gesture goes a long way.
5. Put the Phone Away
Thumb day is not a thing, so if you are resting on a machine and messing around on your phone then it is fair game if someone calls you out because they want to use that machine or piece of equipment.
6. Don’t Drop your Weights
So I would assume the gym you go to is the regular gym you go to all the time? If that is the case then you don’t want to s*** on your own doorstep by breaking the equipment inside, so try not to drop your weights, dumbbells to be exact, especially from high. Dumbbells can be damaged and can break so respect the equipment.
7. Don’t be the Noisey One
There is always one person who makes an obscene amount of noise during every lift, even the light lifts.
It is fine if it is your PB, or you’re actually lifting a heavy ass load but we do not need to hear your sex groans every sinlge time. Tone it down for just the heavy stuff.
8. Sniff Before you Enter
No one likes a smelly gym, so make sure you’re not the one giving off the body odor. The simple solution here is to use a roll on, deodorant or just shower before you hit the gym. And wear fresh clothes each time, febreeze only gets you so far.
9. Don’t be the Chatty One
It’s a gym and not a social club. It is ok to take a break and have a quick chat with someone, but don’t be that person and ruin someone else’s workout by talking to them for too long. And if someone is talking to you for too long, know when to cut it short and walk away. You are there to train, not chat.
10. Using the Equipment for its Intended Purpose
It is ok to be creative with equipment and machines but bicep curls in the squat rack is never cool.
11. Don’t film Yourself
The gym is not your own personal studio, or sound stage where you can do whatever you want as you’re trying to film your workout. If you are in a public gym then it is a public space, so if someone accidently obscures your camera view because it was propped up against the wall then that is on you.
There is nothing wrong in trying to film yourself but don’t pick peak times and busy periods. Be smart about it.
This goes for selfies too.
12. Watch your surroundings
Be mindful of your surroundings,if you can see that someone is utilizing the mirror to ensure perfect form then don’t stand in front of them, don’t be that person.
Also be aware of what is around you, and don’t clutter walkways with equipment or try to do walking lunges through a crowded area, or kettlebell swings in a small area. If it’s too small to swing a cat in, then it is probably too small to swing a kettlebell in too.
And don’t shoulder press in close proximity to someone who is using a squat rack, as getting too close could mean someone getting seriously injured because you were too unaware of your surroundings.
13. It Never Hurts to Ask
If someone is near a piece of equipment you want to use, instead of just barging onto the equipment, be courteous and ask if they are actually using it. It never hurts to ask.
14. Keep Your Eyes on the Prize
You are there to train, not to hook up, so try not to ogle your gym crush. You don’t want others to feel uncomfortable while they are there so stick to using tinder or grindr to hook up.
15. Respect Gym Hours
Gym staff have a life too, so when they tell you to wrap it up don’t pretend you didn’t hear them and just continue working out.
Respect them and the hours of the gym, if you want to get in those extra reps then get to the gym earlier.
16. Wear Your Mask
If your gym is enforcing mask wearing then obey the rules, and wear your mask, as this will give the gym staff less hassle and give other members peace of mind too.
So there it is, now you have no excuse to act like a douche.