Muscle Chemistry Archive
TJ Marrero Breaks Teen American Record With 283kg Deadlift
The 17-year-old powerlifter bested the previous record by half a kilogram.
Antonio “TJ” Marrero entered the 2021 USA Powerlifting Massachusetts/Rhode Island State Championships looking to make an impact. That is exactly what he did as the 17-year old set a new American deadlift record in the Teen 16-17 (T2) division. Marrero completed a 283kg (623.9lb) deadlift to claim the championship.
Marrero beat the previous record by just half a kilogram. Jacob Waltzer set the previous record during the 2020 USAPL Virginia Winter Wrecker when he deadlifted 282.5kg (622.8lb). This record stood for nine months before Marrero was able to climb on top. Marrero posted the record setting lift on his Instagram account where he makes the lift look rather easy.
TJ Marrero’s performance at this event was impressive all-around. He entered the competition at a bodyweight of 74kg. He totaled 573kg (1,263lb) with his three lifts. The full breakdown was a 180kg (396.8lb) squat, 110kg (242.5lb) bench press, and of course, the record-setting 283kg (623.9lb) deadlift. All three lifts were competition bests for Marrero, who is beginning to make some noise on stage.
This was just Marrero’s third appearance in a sanctioned event. He began competing in March and won gold in his first competition at the USAPL Pittsburgh Spring Classic. Marrero has been making crazy strides in training in a short amount of time as a powerlifter. His numbers will only continue to rise as he progresses in the sport. Along with powerlifting, Marrero also has a passion for bodybuilding.
For what it’s worth, Marrero’s American record is 12 kilograms more than that of the International Powerlifting Federation Sub-Junior division. This features competitors 18 years old and under, which is where Marrero would be if he had competed internationally. France’s Nahel Baali deadlifted 271kg (597.5lb) at the 2019 European Powerlifting Federation European Classic Championships.
The speed at which TJ Marrero is adding weight to his lifts is impressive and shows that there is a bright future ahead as a powerlifter. Whenever he competes again, it will be a must-watch to see if he attempts to break his own record and continue to set a mark that is difficult to reach.
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Robert Timms Looks Incredible in Recent Updates, Can Challenge Chris Bumstead
Robert Timms is looking absolutely insane ahead of the Olympia.
It appears that Robert Timms aka Mr. Classic Physique has is riding to a new level. After winning at the Texas Pro, Timms has posted a recent update on his social media. In the photos he showcased a truly incredible physique. In fact, he looks so impressive that he could potentially give Classic Physique Olympia champion Chris Bumstead a run for his money.
Robert Timms has the kind of structure and musculature necessary contend with the current reigning champ. The Texas Pro sun showed that he is more than ready to crack into the top five of the division, defeating the likes of Logan Franklin, a rising contender in his own right.
While there are still some things to work on for the budding contender, Robert Timms clearly has all the potential in the world. As the Olympia closes in, Timms is fine tuning his physique and could prove to be a real threat at this year’s show.
If there’s one knock on Robert Timms it’s his presentation. Being able to show off your muscle in a proper manner is paramount to success at the Olympia. That said, it appears Timms is dialing things in and working on his posing.
If you watched my post show interview you would have heard me say I will review the tapes and prepare. ?relax gentlemen = ⬆️ my front relaxed pose I feel was too exaggerated and I should have relaxed my shoulders a bit. @mrolympiallc everything has to be right, the slightest mistake can cost you the show. I know for a fact that the other competitors already have these things down and the last thing I want to do is feel out of place.
Top Contender on the Rise
Robert Timms has also made some truly insane back gains that should carry him far in the competition.
FAMILY I FINALLY GOT IT!!! I was struggling with my back double and couldn’t figure it out for the life of me. I was told that I don’t open my back and I didn’t understand I sat and watched some of my competitors (I’ll tell you who after the Olympia lol ) and took a page out of their book AND BOOM There you have it, it’s not perfect yet but it will be. This will be the new variation and when I have a back pump I bet it’s gonna be NUTTY!!!!This was taken today right after fasted cardio (Tune into my IG live every morning on the stairs?) @cementfactoryone step at a time my posing will be pristine!!!
What do you think of Robert Timms, Mr. Classic Physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
5 Natural Herbs To Boost Immunity For Better Overall Health
Fight off illness with these herbs to stay healthy and keep your fitness moving forward.
The winter months can be especially brutal for those who exercise at a high level on a regular basis as pathogens begin to appear, for example the cold or flu. While over-the-counter medications may provide some relief, the cons can often times outweigh the pros, leaving you stuck with fighting off these unwanted pathogens. Natural herbs are a great supplemental way to fight off viruses and also improve your overall health for they support immune function and keep your body running at full capacity. Whatever time of year, it is important that your body is in top shape to not only fight unwanted visitors, but also aid in recovery and your overall health and wellness for optimal immune health and diet to keep your from disease.
Moving into these colder months, and dealing with cold and flu season, it is important to look for ways to stay well to avoid any unwanted illness that could leave you from the gym and these herbs can do just that. While some skepticism around traditional medicines, such as traditional Chinese medicine, is fair to be had, there is something to said about herbs and the power and they hold in our bodies. Taking a good multivitamin or omega-3 supplement is a great way to get herbal nutrients into our bodies often missed by foods, but these natural herbs can also aid in our bodily functions that are important for us to operate. Our immune systems are strong but can also be fragile so knowing what to take and how to improve them is a big bonus when it comes to us staying well overall and aiding in immune health as we try to keep things like our respiratory systems clear with help from these herbs.
The Immune System & How It Works
Your immune system is your body’s defense to protect against disease and other unwanted pathogens that may see your body as a worthwhile host. The challenge your immune system faces is the ability to identify pathogens versus your own healthy tissue. Split between two subsystems, your immune system works tirelessly to leave you well and safe. The innate immune system is the first line of defense and the most dominant system to fight these pathogens. It will recognize pathogens via receptors but cannot specifically target said pathogen. The adaptive immune system comes to its aid as the second line of defense to ensure a more specific approach to targeting the pathogen allowing your body the opportunity to take control and eliminate it.
There are plenty of ways to boost your immune system. Getting plenty of sleep, preferably eight hours a night, is an easy way to start and can be moved around an already busy schedule. Being outside and obtaining vitamin D is great for your physical and mental health while also doing regular meditation and yoga, as well as other activities that can calm the mind and work to your physical benefit. Maintaining a good weight and getting plenty of movement is important, as well as having a well balanced and healthy diet full of whole food meals, like fresh fruits and vegetables, which are great for immune health and helps their anti inflammatory effects for common goals to eliminate the risk of making you sick especially during activity and from viruses.
Taking herbal remedies can be useful for immediate relief of a cold or something like sinus problems, as well as anti inflammatory building, but can also ensure that you stay on top of your game to receive the above benefits. Supplements can really aid in your overall health and should not be overlooked. With the ability to progress your training to optimize performance goals, as well as running at full capacity, herbs can aid in your overall health and wellness and leave you feeling great and your immune health high for optimal effects.
Natural Remedies Versus Over-The-Counter Medication
When it comes to treating the body, everyone has a difference in opinions. Some prefer grandma’s chicken noodle soup while others would rather run to the pharmacy for the quick fix. One argument for the over-the-counter route is that you know the dose and the effect, making it nearly a sure bet it will work. Using an herbal remedy can often times take trial and error and those nasty colds linger on and on and all you want is relief. But natural remedies have proven better for the body and the mind and can be cheap and effective alternatives to those medications. While some supplements aren’t regulated by the government, natural herbs are a safe and sure bet to provide health benefits in a cost effective way in order to fight those nasty colds and flus to have your immune health high.
The benefit to herbal medicines, like those used in traditional Chinese medicine, is also that you can take multiple natural remedies at once, eliminating any harmful effects that taking many over the counter medications can cause. While it is important to know exactly which medications to take, it is important to know which herbs to take as well. With scientific backing on many these herbs, that skepticism comes from a lack of studies on a fair amount of them. Through word of mouth and trial and error, you can absolutely find the right ones for you. It may just take a little time for the best results.
These 5 herbs are sure to boost immunity during those gloomy winter days when the common cold decides to strike.
Turmeric
Turmeric is among the top-selling herbal supplements in the U.S. and when it comes to exercise, it’s hard to compete with turmeric. Most people recognize turmeric as an anti-inflammatory supplement and its effect on muscle soreness is powerful. It is also popular for its immune properties as it has powerful effects on gut bacteria, and with the gut wall holding nearly 70% of the cells within your immune system, turmeric proves to be a great supplement in boosting immunity for flu season. Since turmeric comes in a powder form, it is easy to ingest with tea or in a range of dishes from eggs, to beans, to soups. An easy way to prepare a homemade pill is to mix turmeric with honey, roll into pill sized balls, and let them solidify in a freezer.
Turmeric is best to put in smoothies or food to easily obtain this natural herb. Fresh vegetable juice is a great way to feel the benefits while also having it taste great. Something like a latte, tonic, or kombucha also works well to get this in a mighty beverage, while mixed with tea can work for any part of your day. Mixing it with food will also work great for those who do not want to drink it but instead eat it to get medicinal benefits.
Boswellia Serrata
Boswellia has been proven to provide a host of health benefits along with its immune fighting response. Used as an anti-inflammatory, it has shown to boost memory, support mental wellness, and aid in digestion. Highly underrated, this Indian herb can promote antibody production at lower doses and serves as an immunomodulator, meaning it can modify your immune response to better fend off unwanted viruses and diseases, like those during flu season. Boswellia can be taken in liquid form, but many have recommended capsule form is better due to the poor taste liquid Boswellia provides for medicinal use.
Boswellia serrata will only work with food because it is fat soluble. Taking this with water alone will not absorb this herb as well as if you were to have it with fatty meals or anything that can aid with digestion. Something to bare in mind if you want to try the power of this good, mighty herb to get the best medicinal benefits.
Ginger
Ginger is a great herb to use when you feel that cold coming on. Ginger shots have become the new thing for they ease sore throats and fight against viruses off the bat. Ginger serves as an immune system neutralizer as well, helping to kick start an under-active immune system when it’s down, or working to suppress an overactive one when it flares up. The equilibrium properties of ginger make this a great herb to help aid in the fight against pathogens and boost immunity while decreasing stress levels.
This is another great ingredient to have with a beverage or in something hot like tea. Freshly squeezed ginger can make for a great ginger shot, something very popular in juice shops and restaurants. A powder form of ginger can be a nice addition to food as well for both the best flavor and benefits.
Reishi Mushrooms
Reishi is a large, dark mushroom that has earned the nickname the “Herb of Spiritual Potency”, for its rarity and abundance of ability regarding health and wellness properties. Known to support both the innate and adaptive immune response systems, this herb is one of legends. It can help regulate your immune system and enhance its ability to fend off initial invaders, therefore supporting the innate immune system. It also serves as an immune stimulator and can adapt to what the body needs helping to reinforce the adaptive immune system. Taken in tablet, capsule, powder, or liquid form, this supplement should be a staple in everyone’s fight to boost immunity through herbal medicine.
Reishi mushrooms can be mixed well into most foods so you get the best out of this herb. Adding to rice, stir fry, and even something like porridge can really be nice dishes to put with these mushrooms. For those bold enough, you can even make coffee out of Reishi mushrooms.
Elderberry
Elderberry seems to be a strong choice for medicine against the flu and upper respiratory infections due to its antiviral properties. Both the berries and the flower can be used for health benefits and elderberries are full of vitamins and nutrients such as vitamins C and A, iron, and potassium. When needed, elderberry can boost the immune system into action due to anthocyanidins, chemical compounds found in the berries that have immune-boosting effects. Taking elderberry as a syrup or as gummies are great ways to ingest this immune boosting herb for positive effects like stress relief.
Elderberry can make a nice addition to dishes like pancakes, yogurt, or oatmeal and is a great ingredient to help kickstart your day. Adding to smoothies, as well as both hot and cold beverages really can provide all of the benefits in a tasty way. For those interested, you can make elderberry ice cubes to add into any beverage for a great chilling function and effects.
Wrap It All Up
While these 5 herbs contain great immune boosting properties, like those found in Chinese medicine, the other benefits for medicine simply add to your overall health and wellness. Easy to ingest and cost effective, taking the natural route is sure to have you feeling great while maintaining a positive and healthy lifestyle. Whether you need preemptive protection against potential pathogens, like the common cold, or a boost to fight off an existing one, these 5 herbs are just a few examples of what is out there to make sure you stay healthy and active and are a natural killer for many people to offer them an immune booster and healthy immune system overall.
Let us know what you think of these in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Read This To Make Continuous Progress in The Gym
Make Constant Progress With These Tips
If you have been working out for some time, chances are you know what it feels like to hit a plateau. Hitting a plateau is the feeling you get when you’re hurdling but in place of a hurdle, there’s a wall, and no matter how fast you run, you can’t pass through it.
Making constant progress year-on-year is something everyone wants but only a few get. In this article, we’ll be sharing the tricks the pros use to make continuous improvements and avoid hitting roadblocks.
Keep Challenging Your Body
You aren’t going to keep improving until you keep challenging your muscles. Every time you’re in the gym, do something to shock your body. Lift heavier weights than you did the last time, try a new training technique or triple the number of reps you usually perform.
Once your muscles get used to your way of training, it’s game over for you. A good rule of thumb should be, if you’re comfortable in the gym, you’re doing it wrong. If you follow some of the pros on social media, you’ll see them taking their bodies through grueling workouts, and that is the secret to their success.
Keep Your Recovery On Point
Most people make the mistake of underplaying the importance of recovery in their transformation. They think the only thing that matters for muscle building is how hard they train.
It may come as a surprise to some people, but the role of the right diet and recovery combined form a bigger part in a body transformation as compared to training alone. Make sure your nutrition plan and recovery schedule is in line with your goals.
Shake Up Your Routine
Following the same routine day in and day out can become monotonous. Nothing exciting comes your way if you’re leading a boring life. You need to shake things up constantly to see constant progress.
If you have been following the same diet for a long time, it might be time to try something new. Switching to a new gym or finding yourself a new training partner or a coach can be enough to spark new growth.
Expand Your Knowledge
With the advancement in research in fitness, new things are being discovered constantly. Keeping yourself updated with the developments in the sport can help keep your progress graph pointing upwards.
The more you learn, the better understanding you’ll have of things you’re doing, and ways to make them more effective. Also, knowledge is what separates the pros from the gym bros.
Take A Break
Sometimes when people are stuck in a plateau, they try to push themselves harder in the gym which can do more harm than good. Overtraining is one of the most talked-about and yet misunderstood concepts in fitness.
Overtraining can take a toll on your central nervous system (CNS) and impair your body’s ability to make progress. If you’re not successful in breaking through the overhead ceiling, it might be better to take a break and give your body time to recover.
Have you ever been injured in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
How Many Exercises Per Muscle Group Will Help See Gains
Knowing how many exercises to do and how to formulate a good training plan can greatly affect your gains.
Your workouts and how you plan them are important. Putting together a workout plan can be incredibly challenging and something you may actually dread. But once you get the right exercises into a routine, its time to bite down and get into the nitty gritty of it all. Knowing how many exercises per muscle group to do can seem nearly impossible, but think again. Taking the right approach and knowing what you need will allow you to see those gains you want most since more attention can be paid to the fine tuned details of a solid workout plan.
Let’s take a look at how we can formulate the best training plan. With the right exercises strategically placed into your routine, you are well on your way to getting the most out of each and every workout. Stop thinking that its impossible because it very much is the realm of you doing so effortlessly. You just need to know exactly how to get there and we’re here to help. From knowing what you want, to planning your week, and playing with sets, reps, volume, and frequency, taking these steps can ensure the right approach is met hassle free.
Knowing What You Want
Knowing what you want is key because your gains may differ from someone else or even what you have done in the past. You might be looking to bulk up and increase that strength and size, which requires a certain number of exercises in your routine on each day. For those seeking more of an endurance approach, this will take a different direction so you can see those gains you want most from a conditioning side. Knowing what you want is very important because it will affect the approach you take when it comes to your goals, and ultimately, your gains.
Planning Out Your Week
Looking at your week and planning around your schedule is important because your life can get busy and your workout should be a release from the stress, not an addition to it. But planning out your week also involves pairing together certain muscle groups so you can get the most out of your gains. A very common approach to this is taking those pushing muscles, being your chest, shoulders, and triceps, and pairing them together to keep the movements similar. That means your back and biceps, those vital pulling muscles, will be paired together. Your legs are fine getting work done alone since you have many muscles to attend to in your lower half.
So, if we took this approach for example, a five day week structure would look something like Days 1 and 4 would be chest, triceps, and shoulders, while Days 2 and 5 would work your biceps and back. Day 3 would be leg day which will also give your upper body muscles a nice break.
Sets Vs. Reps & Volume Vs. Frequency
Let’s talk about sets vs. reps and volume vs. frequency. Now we’re getting into the meat of why you’re here. Certain exercises may be more beneficial with a certain number of sets and reps, but the volume and frequency at which you perform them can also affect your gains (1). For those seeking more strength based goals, lower sets and lower reps with less exercises will promote those gains. This is because you can pack on the weight and work to lift much heavier reps with more rest time (2).
For those seeking a more endurance based approach, higher sets and higher reps will get your heart rate going so you can increase lean muscle while also getting a good sweat going. You will use lower weight for each exercise but since you will program in more exercises, you can achieve this goal of endurance more easily this way.
Featured Supplement For Serious Gains
To capitalize on gains, it is important to match your workouts with a great supplementation routine. Whether that be a protein powder, pre-workout, or intra-workout supplement, or something like creatine, you can work to tackle any muscle building and bulking needs.
A mass gainer can pump you with vital macronutrients to really increase strength and size. Added ingredients work to help with digestion so you absorb all those vital nutrients as effectively as possible.
Transparent Labs ProteinSeries Mass Gainer
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
Price: $65.00
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Check out our list of the Best Mass Gainers for more great muscle building and bulking products!
Wrap Up
Finding the right exercises and how many to do for each muscle group can be challenging but it is absolutely possible. Knowing just what you need to do in order to maximize your gains does take some time and research but can greatly affect the outcome of all your goals when you put your mind to it. It is vital to know what you want out of each workout, whether that be strength, endurance, or something else, because that will affect how you program your workout. Higher sets and higher reps can boost conditioning, while lower sets and lower reps can boost strength with more weight. It is up to you, so knowing your goals can influence just how many exercises you do to boost your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Mangine, G.; Hoffman, J.; Gonzalez, A.; Townsend, J.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Willardson, J. (2008). “A Brief Review: How Much Rest between Sets?”. (source)
Vitaliy “Good Vito” Ugolnikov Looks Massive In Recent Physique Update
Bodybuilder known as Good Vito shows off incredible physique in recent update.
Vitaliy Ugolnikov, better known as “Good Vito,” is an IFBB Elite Pro who has made some noise recently. In a recent Instagram post, the 24-year-old bodybuilder looks enormous pulling off a double-bicep pose.
Good Vito, which is his Instagram handle, captioned this photo saying “3 weeks before the start.” This hints that he could be planning to get back on stage soon and is beginning to prep for competition. In this update, he shows off his massive arms and legs before it all begins.
To this point, Good Vito is not an IFBB Pro. He competes in the IFBB Elite Pro circuit but there is a chance that he could work his way up. As of now, there is no plan for Ugolnikov to appear in an NPC Show. This is where he would be able to earn his pro card and have the chance to compete against some of the best in the sport.
This is not the first time this month that Good Vito has shared a picture of his insane arms. On Aug. 2, he took to Instagram once again to remind everyone that he is a force.
Just five days ago, Good Vito posted an update of himself last year compared to 2018. He has clearly been training for years but it takes some time to build the physique that Ugolnikov has currently.
“July 2018-2020. My first outing to the big land (mainland). In 2018, I got 4th place in junior category and 5th place in men’s category. At the extreme tournament of 2020, I won the title of absolute champion f Russia. This year I will fight for the title of Absolute World Champion,” Good Vito wrote.
As we move along in 2021, Good Vito is continuing to get bigger and shape his physique for competition. This is going to help moving forward as he works toward a pro card. once this opportunity comes about, Ugolnikov will be able to put his full ability on display at some of the biggest competitions of the year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
IdealFit IdealLean BCAAs For Women Review
This quality BCAA will combine great taste with proven ingredients for the best results to your training and performance.
Product Overview
When it comes to the needs of women athletes, it can be hard to find a great intra-workout product able to build muscle, work to shed fat, and promote better recovery. But the right BCAA product formulated specifically for women is exactly what you need to thrive inside and out of the gym and believe it or not, they do exist. IdealFit IdealLean BCAAs for Women is that BCAA supplement with proven and effective ingredients to help tackle any and all of your intra-workout needs.
Amino acids are organic compounds which provide the foundation for protein. The three branched-chain amino acids, being leucine, isoleucine, and valine, work to stimulate muscle protein synthesis and are great for growth, recovery, delayed fatigue, and body composition changes. The ability to grow lean muscle, decrease muscle soreness, and prevent muscle wasting has never been more possible with the right BCAA supplement and IdealFit is here to help.
IdealFit Ideallean BCAAs For Women provides high quality BCAAs with a unique fat loss blend. Packed with vitamins and minerals, 8 ingredients work well with this advanced formula.
IdealFit was born out of a passion for helping others see the best versions of themselves by promoting only the best in terms of overall health and wellness. By creating high quality products for women, they have worked to help women and female athletes everywhere reach their true potential. Looking for an alternative to a heavily male dominated industry, they only seek the best supplements so women everywhere can thrive, physically and mentally.
IdealLean BCAAs For Women Highlights
IdealLean BCAAs For Women is an amazing BCAA supplement designed to help build muscle, recover faster, maximize endurance, and burn fat for a leaner physique. A proven 2:1:1 ratio of BCAAs is matched with a Fat Loss Blend full of effective ingredients so you get only the best results. With 10 calories and only 3g carbs, with the added bonus of 0g sugar, this BCAA supplement has refreshing flavors and is ideal for those intra-workout needs. For those female athletes serious about building lean muscle, burning that unwanted fat, and promoting better, more efficient recovery, this BCAA product is the one for you.
Ingredients
BCAAs: Work to increase muscle growth, reduce fatigue, decrease muscle soreness, and prevent muscle wasting to see better athletic performance and overall health (1).
L-Citrulline: Can increase exercise capacity to perform better while decreasing muscle fatigue and soreness during strenuous exercise (2).
L-Glutamine: Provides for faster recovery, increases protein synthesis, improves immune function for better overall health, and reduces fatigue for more efficient workouts (3).
IdealLean Fat Loss Blend
Phosphatidylserine: Works to reduce stress and stabilize mood to control cortisol levels which in turn promotes weight loss.
Tonalin CLA: Can suppress appetite and increase energy expenditure thus aiding in fat loss (4).
Green Tea Extract: Will work to increase thermogenesis to boost fat loss and get your metabolism moving (5).
ThermoDiamine Evodiamine: By increasing lipolytic activity, this can contribute to weight loss and give you a leaner physique.
Other Ingredients
Vitamin B6, Vitamin B9, Vitamin B12, Magnesium, Natural & Artificial Flavors, Maltodextrin, Modified Food Starch, Corn Syrup, Caramel Color, Sulfites, Acacia Gum, Gum Arabic, Citric Acid, Sucralose, Malic Acid, Silicon Dioxide, Sunflower Lecithin, FD&C Red #40, FD&C Blue #1
Total BCAAs
3,000mg
Calories
10
Carbs
3g
Number Of Servings
30
Serving Size
1 Scoop
Best Way To Take
Add one scoop with 8-16 oz. of water and mix. Consume during exercise on training days or throughout the day on non-training days.
Price, Flavors & Effectiveness
IdealFit IdealLean BCAAs For Women is a great BCAA supplement designed to improve muscle recovery, build lean muscle, and work to burn fat as effectively as possible. With 30 servings per container, 1 scoop of this powerful and proven formula will pump you with these amazing ingredients for the best results. Great flavors include: Peach Rings, Orange Paradise, Grape Explosion, Peach Lemonade, Blueberry Pomegranate, Tropical Dragonfruit, and Strawberry Kiwi.
Pros
Proven 2:1:1 ratio of BCAAs helps with muscle growth and recovery
Fat Loss Blend allows you to burn fat and tone for better results
Unique flavors that taste great so you don’t get bored
Cons
Does contain artificial flavors for those looking to avoid
Some ingredients may be under-dosed limiting the full effect of a BCAA
Price: $20.99
Check out our list of the Best BCAAs for more great intra-workout products!
Overall Value
IdealFit IdealLean BCAAs for Women is a great BCAA supplement designed for female athletes and formulated to work to increase lean muscle, burn fat, and promote better recovery for whatever workout comes next. With a proven 2:1:1 ratio of BCAAs and a Fat Loss Blend to work on those toning needs, this supplement is exactly what you need to see your performance thrive. IdealFit is a company who knows the needs of female athletes and seeks to produce only the best supplements around. What you are really getting is a great BCAA product from a reputable company with proven and effective results. Try IdealFit IdealLean BCAAs for Women today and see what this can do for all your muscle building and physique sculpting goals.
Try IdealFit IdealLean BCAAs For Women Today
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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 IdealFit and Envato
References
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Kohnke, R. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Hursel, R.; Viechtbauer, W.; Westerterp-Plantenga, M. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Busta Rhymes Complains About Potential Mask Mandate at Recent Concert
Busta Rhymes speaks out about a potential mask mandate.
It appears that Busta Rhymes isn’t a fan of masks. Since the global health crisis has completely shut down the world, it’s clear that individuals are starting to lose their patience. While prospects have certainly gotten better, mask mandates are dividing the population. Namely, people are done wearing masks.
Since the start of the crisis, a mask mandate has been an idea floated around as a means to combat the virus. It would require every citizen to cooperate together.
Unfortunately things are playing out that way, particularly stateside.
Citizens in the US and other western countries have shown extreme distaste for mask mandates. One such citizen is rapper and more recently fitness enthusiast Busta Rhymes.
Busta Rhymes Speaks Out
A video recently surfaced of Busta Rhymes at the Seoul Tacos 10th Anniversary Block Party in St. Louis. In the video the rapper holds nothing back and is raw with his words.
“In the last sixteen fucking months, COVID could suck a dick,” he said. “All these little weird ass government policies and mandates, suck a dick. They’re trying to take our civil liberties away. It feels good to be back outside, we outside for real!”
Busta Rhymes went on to detail his reasonings for not wanting to wear a mask. The information was less than accurate that he provided, yet he spoke from the heart.
“It’s called a God-given right for freedom, right?” he continued. “No human being is supposed to tell you you can’t even breathe freely. Fuck your mask! Some of y’all might feel differently but fuck your mask! You can’t eat food with a fucking mask on. You can’t even see each other smile with a mask on. I come from a time, way before, I used to wanna holla at a chick, I used to have to do shit with my face to let her know that I’m into her. All of that energy gets blocked when your mask is on. Energy is important and we are all conductors of good energy.”
Busta Rhymes rails against COVID lockdowns and masks:
“No human being is supposed to tell you you can’t even breathe freely. Fuck your mask!”
“Stop trying to take our civil liberties away…Energy is important.”pic.twitter.com/CDpbTCk3bT
— T. Grant Benson (@GrantB911) August 24, 2021
It’s a stance that many support and others denounce. Busta Rhymes has a right to his opinion. Whether that stance is correct or incorrect will be something we’ll have to wait and see.
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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.
Best Weightlifting Shoes For Bodybuilding & Powerlifts (Updated 2021)
These weightlifting shoes are great for weight training and bodybuilding to capitalize on all your gains.
For those who lift big, you know how much support you need to continue to thrive inside and out of the gym. What a good pair of weightlifting shoes can do is provide you with something that is comfortable and versatile that also offers great stability and support, especially when you’re under so much weight.
You want to give yourself the best chance at success when you’re at the gym and a solid pair of weightlifting shoes can do just that. Weightlifting shoes are generally hard and flat soled shoes with an elevated heel and straps to allow for adjustability as you seek your desired fit. These bodybuilding shoes are designed to assist in your heavy powerlifts and other forms of training to ensure you remain stable and balanced in efforts to enhance safety and effectiveness of your lifts (1). Once you find a pair that works great for you, there’s no turning back and the gains you seek most will only start to increase.
Here is our list of the Best Weightlifting Shoes for 2021 as we seek to bring you the best when it comes to workout equipment. Don’t settle for anything less than great and this list will provide you with some stellar options from great brands as you look to enhance your training and performance with a great pair of bodybuilding shoes.
Best Weightlifting Shoes For 2021
Best Weightlifting Shoes Overall
The best weightlifting shoes overall will give you the best when it comes to comfort and versatility while still providing great support. A reputable company will produce only top tier products in terms of durability and quality to withstand any workouts.
Reebok Legacy Lifter Li Cross Trainer
Reebok Legacy Lifter Li Cross Trainer is a great overall weightlifting shoe for whatever workout comes your way. The bold new design includes a textile upper for consistent and comfortable air flow to avoid overheating and provide the best feel. The lockdown straps provide for a good all-around fit to match your desired adjustability and the raised heel offers maximum stability. With natural contours, this shoes fits you just right for support and max power with the best position.
Reebok Legacy Lifter Li Cross Trainer is a great lifting shoe to provide support for your ankles and low back. Good sizing and a snug fit ensures comfort and versatility.
Pros
Comfortable with natural contours to fit your shape as athletes and lifters
Lockdown straps are sturdy and the raised heel is great for stability
This shoes works especially great with deadlifts
Cons
A bit tight around the toe area for bodybuilding shoes
Not the best for squatting
Price: $131.18 – $340.42
Best Weightlifting Shoes For Men
For those men looking for a quality lifting shoe, looking to those options may seem challenging. The best weightlifting shoes for men will provide the utmost support to protect any weightlifter from potential injuries when under so much weight.
SEVE Men’s High Top Weightlifting Shoes
SEVE Men’s High Top Weightlifting Shoes are designed specifically for weightlifting and strenuous exercise in the gym. Comfortable, lightweight, and breathable, the innovative design allows for serious ankle support while also being comfortable and versatile. The flat, solid, flexible rubber outsoles are perfect for supporting immense pressure and the quality ensures these will last you a long time no matter the workout you endure.
SEVE Men’s High Top Weightlifting Shoes are designed specifically for weightlifting and are versatile for year round wear. Comfortable and lightweight, these are thick and offer great ankle support.
Pros
Designed specifically for weightlifting and hard exercise
Great ankle support while still being comfortable and versatile
Lightweight and breathable only enhances the effectiveness of these shoes
Cons
Sole is flimsy and the shoe may not be wide enough for some lifters
Price: $84.99
Best Weightlifting Shoes For Squats
The squat exercise requires stellar form to avoid injury and with so much weight on the bar, it is important to have a quality shoe working on your behalf. The best shoes for squats as a weightlifter will allow you stay firm and stable in order to knock out any PRs with ease.
Adidas Men’s Fitness Shoes
Adidas Men’s Fitness Shoes are 100% synthetic and the canvas upper increases durability and stability. A reinforced heel locks the heel in for greater support and lace enclosure allows the locked-in fit to be secured with one strap coming across the top. With a strong, stable base and a sockliner for increased comfort, these lifting shoes from Adidas are the best for squatting as you work towards that new personal squat record.
adidas Men’s Fitness Shoes are lightweight and stable for a great fit. The air mesh collar, tongue, and lining are great for ventilation.
Pros
Great support and reinforcement in the heel for the squat exercise
The lace enclosure offers a snug fit on the top of the foot
Great for squats with the stability support for lifters
Cons
Not much support in the arch and feels to be a tight fit
Price: $129.31
Best Weightlifting Shoes For Powerlifting
Powerlifters need the best in terms of quality for each lift requires the utmost care and attention. Those big powerlifts can seem intimidating, but with the right equipment, like a great pair of shoes, you can get that weight up and see huge gains with your Olympic lifting.
Nordic Lifting Shoes
Nordic Lifting Shoes are great for improving powerlifting performance and heavy workouts. This premium shoe offers good foot support to ensure a powerful workout and greater gains and are built to last under any stress. For those powerlifters or athletes who regularly lift heavy, these can improve posture to promote longevity and keep you physically healthy overall. The smooth, anti-slip sole is designed for maximum stability during all movements to promote the best workout possible.
Nordic Weightlifting Shoes are great for powerlifters to maintain optimal lifting performance. Good foot support ensures a powerful workout and improved posture.
Pros
Perfect for powerlifters and other lifters
Great for working on posture and supporting gains by offering top notch stability
Cons
Heel fit is rather loose and heel height is a bit awkward
The single strap doesn’t provide the best fit across the top of the foot
Price: $89.95
Best Weightlifting Shoes For The Money
Fitness equipment and apparel can get expensive and it can be hard to find good products at affordable prices. The right weightlifting shoes for the money will not break the bank and still give you a quality pair for all your needs.
Adidas Men’s Powerlift 4 Cross Trainer
Adidas Men’s Powerlift 4 Cross Trainer are great for lifting and exercise needs offering a stable feel and great support. A regular fit with a synthetic sole, a strong canvas upper is reinforced with a heel counter. A good base allows for more stable lifts and a nice, flat bottom offers a stiff feel with versatility and comfort. For those looking for a quality shoe with nice support and a good price, this shoe from Adidas may certainly be the way to go for all you lifters.
adidas Men’s Powerlift 4 Cross Trainer is great for lifting support no matter the workout. A synthetic sole and slightly raised platform allow for the best out of your lifts.
Pros
Good stable feel for support and enhanced lifts, like the squat
A stiff feel, it still offers comfort and versatility
Good style and design for performance and aesthetic for lifters
Cons
Won’t work well for running or higher intensity work
Price: $59.99 – $124.99
Best Weightlifting Shoes For CrossFit
Those CrossFit athletes require certain needs given the strain of each exercise. It’s important to know just what you need as a CrossFit athlete because that will determine the type of shoe you buy to increase performance.
Reebok Men’s Legacylifter Cross Trainer
For those looking for a great CrossFit shoe, Reebok Men’s Legacylifter Cross Trainer combines quality construction with a firm foundation with a level of comfort that is hard to find. Overlapping straps offer a great fit along with the lockdown strap and the shoe’s breathability allows for comfort and less moisture build-up. With a versatility to move but also the comfort of a normal shoe, this weightlifting shoe from Reebok is a great one to get you competition ready.
Reebok Men’s Legacylifter Cross Trainer can improve your lifts by increasing range of motion. For those serious about lifting, these are great for support and performance.
Pros
Firm foundation but provides great comfort and versatility for lifts, like the squat
Breathability allows for comfort as well
Cons
Tight in the toes and where the laces start to thread, it can dig into the foot
Price: $122.66 – $234.00
Benefits Of Weightlifting Shoes For Bodybuilding & Olympic Lifting
The benefits of weightlifting shoes will make you consider investing in a pair, or even upgrading your current pair, so you get the most out of your workouts.
Increased support: These can increase support by providing better traction for your grip to the floor, as well as supporting the foot and the ankle during those big lifts and Olympic lifting (2).
Ankle support: Provide a secure, snug fit around your ankle so you can develop mobility and power without putting it in a vulnerable position.
Ensure safety of lifts: Work to protect against injury that can keep you out of the gym and hitting PRs during your Olympic lifting and barbell training.
Raised heel: Helps with things like flexibility and mobility while also giving you a more comfortable posture with some of these lifts.
Boost confidence & style: Looking good is half the battle and a great pair of lifting shoes can increase your confidence as you look like a pro with a stylish pair.
What Else To Know About Weightlifting Shoes
Ideal Heel Height
The standard heel height for a lifting shoe is about .75” but many shoes also go up to an inch (ideal for Olympia lifting) and even down to .6”-.65”, which are more beneficial for deadlifts. But .75” is a good height for weightlifting in general (especially squat type movements) and is versatile for most lifting activities. So, you could say it’s like a hybrid since the heel isn’t low or particularly high either. Now, certain physical attributes, goals, movement, and lifting technique will ultimately determine which height you decide to go with. So, there’s no perfect one-size-fits-all shoe option for every individual. But, chances are, most people would benefit from using a standard weightlifting shoe with a .75” lift.
Different Heel Types
There are weightlifting shoes with wooden, stacked leather, plastic, EVA (ethylene vinyl acetate) and TPU (thermoplastic polyurethane). These materials are very durable and provide a very stable and solid base which you need in a weightlifting shoe which athletic shoes do not provide.
Strap System
Most weightlifting shoes have laces by default but straps (one or two) are often included for additional security. When lifting heavy, you want your ankles and feet to be as secure and stable as possible since they are the base. The choice to have one or two straps really comes down to how secure you prefer your lifting footwear to be. Two will result in maximum secureness but it’s not always necessary. And some shoes have a BOA tightening system which allow you to turn a dial to get a tighter fit.
How We Choose
Our list is comprised of weightlifting shoes we believe will give you the best when it comes to quality, support, longevity, and price. These brands are great and take pride in their products and care of the consumer. While some of these brands are more expensive than others, we believe the quality and longevity of these shoes are matched by comfort and versatility they provide to your lifts. The support these shoes have will enhance your comfort in the gym and allow you to focus on other things aside from your safety.
FAQ Section
What is the best weightlifting shoe?
Reebok Legacy Lifter Li Cross Trainer. This shoe is a bold new design that is comfortable to provide for the best feel. The straps ensure a good fit and the natural contours will match your foot perfectly. These are designed for and will improve support and maximum power.
What are the benefits if I use a weightlifting shoe versus a normal shoe?
What you’ll get out of a weightlifting shoe is something designed for and geared towards weightlifting. When it comes to support, comfort, durability, and use, these shoes are created to help with those big lifts from an elevated heel to provide better traction on the sole. You are working to give yourself better support when under the bar.
How do I decide which shoe is right for me?
This may take some trial and error because each fit is unique to the individual but look for a shoe that fits nicely without being too tight. It is possible to have a snug fit that still allows for movement. Also, look for what you want to use it for. If you’re into CrossFit, look into something geared towards that. Same with powerlifting and bodybuilding. With so many options, it is possible to match one that will work for you perfectly.
Wrap Up
Weightlifting shoes are great to use in the gym to ensure comfort, versatility, support, and longevity as you seek to pack on muscle and work towards that shredded aesthetic. Looking into a pair of lifting shoes will only improve your training and performance and is a great idea if you don’t own a pair. This list contains high-quality and amazing weightlifting shoes to help you towards your goals so check it out today and see which one’s will work best for you.
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References
Legg, Hayley S.; Glaister, Mark; Cleather, Daniel J.; Goodwin, Jon E. (2017). “The effect of weightlifting shoes on the kinetics and kinematics of the back squat”. (source)
Sato, Kimitake; Fortenbaugh, Dave; Hydock, David S. (2012). “Kinematic changes using weightlifting shoes on barbell back squat”. (source)
American Gladiators’ William ‘Billy’ Smith Has Died at 56
Billy Smith spent time as a bodybuilder before his role on ‘American Gladiators.’
William ‘Billy’ Smith, known as Thunder, has passed away at the age of 56. Smith is best known for his role on ‘American Gladiators’ but spent time as a bodybuilder at a young age. His death was confirmed by the American Gladiators’ Instagram account. the cause of death is unknown at this time.
“It is with great sadness we report the loss of an American Gladiators legend and bodybuilding superstar William ‘Billy’ Smith aka Thunder. Our sincere condolences are with his family & friends #RIP.”
Billy Smith began competing in the sport of bodybuilding at 17 years old. During his 15-year career, Smith totaled 24 victories and was an immediate force in competition. Some of his most notable performances include a victory at the 1984 Gold’s Classic, placing sixth in the 1984 Nationals Heavyweight Class, and was third at Nationals.
Smith enjoyed studying sports nutrition and conditioning. At a young age, he found a passion for bodybuilding and earned many opportunities because of his incredible physique. Aside from his success on stage, Smith earned a role on American Gladiators from 1990-1992. He became a beloved figure from his role on the show. He returned to bodybuilding in 1995 and finished fifth at the USA’s among the heavyweights.
Billy Smith made an impact on many lives throughout his career as a bodybuilder and on television. Dave Palumbo, owner of RxMuscle, shared a post following this announcement.
“Very sad to hear of the passing of American Gladiators star and top NPC bodybuilder Billy Thunder Smith I competed with him back in the 90s .. nice guy @official_rxmuscleofficial_rxmuscle”
Generation Iron sends condolences out to Billy Smith’s family and friends during this time. This article will be updated as more information is confirmed and becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.