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Just Live Broad Spectrum 1,500mg CBD Mint Drops Review
This CBD tincture is perfect for tackling all of your recovery and relaxation needs.
Product Overview
We all know we need an effective supplement to help with repair and recovery and finding that can be challenging. However, CBD has grown in immense popularity over the years and is a seriously effective supplement for making or breaking our gains. The CBD industry is hot right now and with its great benefits towards pain relief and recovery, it is no wonder why athletes have flocked to this supplement for all of their training, performance, health, and wellness goals. Just Live Broad Spectrum CBD Mint Drops are the supplement you need right now in order to boost all areas of recovery and relaxation so you prioritize what matters most to you, being your goals.
No matter the form you prefer, CBD comes in a variety of ways to take from tinctures, topicals, gummies, vapes, and a host of others. While this industry is hot and the market is becoming more and more saturated with products, it can be hard to determine who is full of it and who is producing the top supplements. Just Live knows that athletes deserve the best and seeks to bring the best when it comes to recovery, relaxation, and relief. This mint drops tincture is a perfect product for you to help get you to where you want to be.
Shop at Just Live
Just Live is on a mission to design and produce the best CBD supplements around so everyone can benefit from a high quality product for whatever their intended goals may be. By partnering with the industry’s most reputable and reliable CBD partners, Just Live does its diligence to ensure all ingredients and processing practices meet the standards that athletes everywhere deserve. Organic growing means every seed is hand-planted and carefully grown with no use of pesticides, additives, or artificial lighting and that the extraction process allows for different techniques to be used to ensure potency and purity. Just Live understands what it takes for people to succeed and having an amazing supplement by your side is one step closer to that success.
Just Live Broad Spectrum 1,500mg CBD Mint Drops Highlights
Just Live Broad Spectrum CBD Mint Drops are a fresh way to consume a high strength tincture designed to help with all recovery and relaxation needs after daily exercise or activity. With a 1,500mg Broad Spectrum blend of active cannabinoids, this concentrated, all natural tincture contains zero THC and can work to promote a sense of calm, enhance physical and mental wellbeing, provide relief associated with normal exercise and daily activity, offer a beneficial sense of rest and relaxation, and enhance everyday wellness. Combined with MCT oil, this will help your body metabolize the cannabinoids and allow these powerful ingredients to hit your body faster and harder for optimal results (1). With a great mint flavor and a strong dose of CBD, you can’t go wrong with this CBD tincture.
Ingredients
THC-Free Cannabidiol
This CBD is all-natural with no genetically modified organisms or THC to ruin this great product. Being traceable from seed to sell and third party tested ensures you know exactly where this sole ingredient is coming from.
Cannabidiol (CBD) is one of over 113 cannabinoids found in the cannabis plant and all Just Live products are made from CBD from hemp, which has a much higher percentage of CBD. It can help promote calm, enhance physical and mental wellbeing, aid in relief and recovery from exercise, and enhance rest and relaxation (2,3).
Type Of Application
Tincture
CBD Dosage
1,500mg
Best Way To Take/Use
Take 1 full dropper every six hours as needed. Place under tongue and swallow.
Price, Flavors & Effectiveness
Just Live Broad Spectrum 1,500mg CBD Mint Drops are perfect for all of your recovery and relief goals no matter the level of activity. This 30mL bottle holds 30 servings with a serving size being 1mL, or one full dropper. A great mint flavor offers a refreshing taste that all will love.
Pros
Concentrated, all-natural, and non-THC
Great benefit for recovery, relaxation, and a host of others
Traceable ingredients and third party tested
Great mint flavor
Cons
Premium priced option
Only available directly from their website
Price: $99.99
Just Live also offers a few other selections of Broad Spectrum Mint Drops with dosages being 300mg, 750mg, and 3,000mg with prices ranging from $29.99 to $149.99. Check them out here!
Featured Just Live Athlete
Travis Pastrana
Travis Pastrana is a Just Live ambassador and seriously accomplished athlete, constantly pushing the boundaries when it comes to anything with wheels. He has multiple Motocross championship wins, a number of gold medals at the X Games and similar events, and has done incredible stunts that should defy what is humanly possible. Pastrana uses Just Live products because they work for all his muscle aches and pains and provide a sense of recovery and relaxation that he needs, especially with such a crazy lifestyle.
Check out our list of the Best CBD Supplements for more awesome CBD products!
Overall Value
Just Live Broad Spectrum 1,500mg CBD Mint Drops are exactly what you need for all your recovery, pain relief, and relaxation goals. When it comes to CBD, you need to have a great supplement backing you and Just Live produces only the best supplements to help athletes power through. What you are really getting is a clean and effective CBD product with traceable ingredients and a great flavor from a company who prides themselves on producing only the best. Check out Just Live Broad Spectrum 1,500mg CBD Mint Drops today and work on getting your recovery and relief back on track.
Try Just Live Broad Spectrum 1,500mg CBD Mint Drops 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 of Just Live, Travis Pastrana Instagram and Envato
References
Izgelov, Dvora; Shmoeli, Eliyahu; Domb, Abraham J.; Hoffman, Amnon (2020). “The effect of medium chain and long chain triglycerides incorporated in self-nano emulsifying drug delivery systems on oral absorption of cannabinoids in rats”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; Yong, R. J.; Urman, Richard D. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Grinspoon, Peter MD (2018). “Cannabidiol (CBD)- what we know and what we don’t”. (source)
How To Increase The Time Under Tension To Maximize Your Gains
Increase The Time Under Tension With These Steps
Time under tension (or TuT) plays a vital role in muscle development. As the name suggests, TuT is the amount of time your muscle is put under tension while performing resistance exercises.
Your muscle tissues break while you lift weights and increasing the time under tension can add to the effect as the challenge for the muscles under focus increases. An increase in TuT can set the ground for your muscles to recover stronger, bigger and better.
Change the Rep Tempo
One of the most effective ways to increase the time under tension and annihilate your muscles is to change the rep tempo. For example, if you take one second to lower the dumbbell, one second to curl, and no rest at top and bottom while performing a dumbbell bicep curl, you are spending almost 3-4 seconds while completing a repetition.
You can modify the rep tempo by taking three seconds to lower, two to lift, and one second of rest each at the top and the bottom of the repetition. By the end of the exercise, your muscles will be under tension for 7-8 seconds as compared to the 3-4 seconds mentioned above. Your muscles will be asking you for mercy by the end of the set.
Increase The Number of Repetitions
There is more than one way to skin the cat when it comes to changing the time under tension while resistance training. Increasing the number of repetitions in every exercise you perform is another popular way of making the muscles do more work.
Increasing the TuT will help you in establishing a better mind-muscle connection. Don’t be surprised if you get the best pump of your life as you increase the TuT. Your muscles will be filled with blood and lactic acid as you add to the load on your muscles with the techniques mentioned in the article.
Hold the Rep at Top and Bottom
Holding the reps at the top and bottom of the movement can be a great way of increasing the time under tension and amplifying the muscle pumps. As you pause at the top and bottom, you should squeeze the living hell out of your muscles.
Make sure you don’t convert the pause into rest by overstaying your welcome. You should pause at the top and bottom for not more than two seconds. The purpose of the hold is to increase the TuT and not to give your muscles relief.
Use Advanced Training Techniques
Almost all the advanced training techniques increase the time under tension. The increased TuT is also a reason you get the muscle-ripping pumps while performing one of the advanced training techniques.
Some of the techniques you can try to increase the time under tension are rest-pause sets, intraset stretching, drop sets, forced reps, and negatives. You’ll need a spotter on exercises with forced reps and negatives and it’s important you practice safe measure while performing these sets as a small mistake can lead to an injury.
Follow a full range of motion while performing all the exercises and focus on contracting your muscles with every rep to make the most of your workouts. Don’t rush through the exercises as the pump gets intense. Work with the pain and hit your exercises to complete muscle failure.
Header image courtesy of Envato Elements
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Incorporating The Inverted Row Into Your At Home Workouts
A Versatile And Functional Back Exercise That Develops Strength and Size
Rowing exercises are one of the best exercises that can be done to maximize back strength and size development.
There are a number of different rowing exercises to choose from such as the barbell bent row, seated row, dumbbell rows, upright row, and the inverted row.
While all of these have their unique benefits, the inverted row is the variation that can be performed at home without having to rely on having plenty of equipment.
This article will begin by providing information on the inverted row, rowing technique, benefits, and muscles worked. It will also provide a number of inverted row methods and variations.
The Inverted Row Technique
In order to effectively perform the inverted row, run through the following five steps:
Begin by gripping the object (i.e. TRX, sheet, bar) ensuring that the hands are slightly wider than shoulder-width and the arms are fully extended
Walk your feet forward and continue to do so until you are leaning backward at an approximate 45-degree angle
Keep the body entirely straight by engaging the core and pull the shoulder back and down
Pull hard to bring the body up towards the object ensuring that the shoulders stay down and the elbows stay tight to the sides
Squeeze tightly between the shoulder blades and then return to the starting position by reversing the movement in a controlled manner
Inverted Row Muscles Worked
As mentioned, any rowing exercise will highly activate a number of muscles in the back. However, there are a number of other pulling muscles that are worked.
The muscles worked during an inverted row include:
Latissimus Dorsi
Trapezius
Rhomboids
Posterior Deltoids
Scapular Stabilizers
Biceps
Forearm Extensors
Core Musculature
While the lats and trap play the largest role in the row, the rhomboids, posterior deltoids, and scapular stabilizers assist in terms of providing pulling power and joint stability (1).
The biceps contract powerfully to cause flexion at the elbow joints while the forearm extensors ensure that a tight grip is maintained throughout.
Finally, the core muscles maintain a strong contraction throughout to provide the body with stability.
How To Perform The Inverted Row At Home
One of the best things about the inverted row is its versatility. There are a number of pieces of kit that can be used to perform the inverted row.
The following sections will provide three popular and convenient methods for performing the inverted row at home.
1) TRX Inverted Row
The TRX is a suspension trainer that is not only extremely functional but also very simple to use at home or when traveling.
To build strength, the TRX uses your own bodyweight and gravity. The TRX is basically a set of adjustable straps and handles which allow you to perform a range of upper, lower, and core exercises.
It can be attached to door frames, hooked around tree branches, or an appropriate sturdy structure that can be found allowing you to workout pretty much anywhere.
To perform the inverted row, begin by attaching the TRX to an anchor point and adjust the straps. From there, grab the handles and lean back to a 45-degree angle and complete the rowing action.
2) Sheet Inverted Row
An even more basic set-up for the inverted row involves using a bedsheet and a door frame.
Simply tie a knot at the end of the bedsheet, pass it over the top of the door, and then close the door tight. The knot will serve as an anchor and prevent the sheet from sliding.
Once the sheet is anchored, grip the bedsheet with both hands ensuring that the hands are slightly wider than shoulder-width and then row.
A big benefit associated with this variation is the impact it has on your grip. The sheet is inherently difficult to grasp tightly and, therefore, with regular practice, grip strength will improve.
3) Bar Inverted Row
This technique proves the versatility of the inverted row as all you really need for this final variation is a bar. This can literally be any bar – providing that is solidly fixed and runs horizontally.
Many outdoor gyms and parks have an array of bars that allow you to perform callisthenic exercises such as inverted rows.
Depending on the bar you are using, you may need to lift the feet off the floor to increase the lean angle. To do this, elevate the feet by placing them on another object such as a bench or a box.
Inverted Row Variations
For those who are at an intermediate or advanced stage of training, it may be necessary to increase the challenge of the inverted row.
Therefore, this section will highlight a range of inverted row variations to try.
1) Feet-Elevated Inverted Row
As highlighted, lifting the feet from the floor increases the lean angle which makes the exercise a lot more demanding.
For this variation, simply place the feet on any stable object and complete the row as normal.
2) Single-Arm Inverted Row
While the unilateral variation of the inverted row is evidently more challenging on the back muscles, it is also extremely challenging in terms of core strength and stability.
With the bilateral row, the movement is symmetrical and balanced, however, by removing one hand from the equation, it becomes much more challenging to keep the body straight throughout.
3) Single-Arm Rotational Inverted Row
While the previous exercise requires you to prevent rotation, this variation allows rotation through the trunk.
Perform a standard single-arm inverted row, but this time, as you descend, twist the body and reach the hand down to touch the floor.
4) Weighted Inverted Row
One of the most effective methods of progressing the inverted row is to add weight. While some balance weights on the body, this is not recommended as they could fall and cause injury.
Instead, consider wearing a weight vest or a backpack with weights inside to add intensity to the row.
5) Eccentric Inverted Row
There are three different types of muscle contraction. When the muscle lengthens this is known as an eccentric contraction.
Therefore, this variation accentuates the eccentric phase of the inverted row. Complete the pull as normal, however, on the descent, slow down substantially and take three to five seconds to reach the bottom position.
6) Isometric Inverted Row
Another type of muscle contraction is an isometric contraction. This is where the muscle is in a contracted state, however, is neither shortening nor lengthening.
To perform an isometric inverted row, perform the pull and then hold the top position for three to five seconds before descending. During the hold, focus on squeezing the shoulder blades together tightly.
Inverted Row Progressions
When it comes to maximizing progress with the inverted row, there are a number of considerations that you need to make.
The first is in terms of progressive overload. Applying this training principle is vital if you desire to make serious progress with your training.
Progressive overload is simply increasing the intensity of the exercise over time. This forces the body to continually adapt and improve.
Applying progressive overload is easy in a gym setting where there is plenty of additional weight. However, with bodyweight exercises, it can be more challenging.
The first place to start is to consider the body angle. While decreasing the lean angle reduces the intensity, increasing the angle increases the difficulty.
Therefore, over time, gradually begin to increase the lean angle. You can even elevate the feet to increase the angle further.
Alternatively, you can consider performing some of the variations listed above. After all, research suggests making exercise alterations can effectively accelerate strength gains (2).
Inverted Row Training Volume
The inverted row can be performed using a wide range of sets, reps, and intensities. The loading scheme that you use depends on the goal that you currently have.
If your goal is to improve back strength, then it’s important that you focus on intense, low-rep work. Research has determined that this will lead to the most optimal strength progress (3).
However, there is an exception to the rule here. Beginners or those who have never performed the inverted row previously should begin with a lower intensity, even if their goal is strength-based.
Focus more on developing good technique before you start to add intensity to the exercise. This will ensure that you are performing the movement most effectively while also reducing injury risk.
For those who wish to improve muscle size, generally increasing the total training volume should be the priority. The sets and rep scheme that decide you use is of less significance (4).
Final Word
Generally, rowing exercises are excellent for developing the major muscles of the back such as the lats, traps, and rhomboids.
The inverted row is a particularly useful exercise as it is highly versatile and can conveniently be performed at home or outdoors.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1 – https://pubmed.ncbi.nlm.nih.gov/26422610/ Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 – https://pubmed.ncbi.nlm.nih.gov/24832974/ Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (2015-08-13). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC 4562558. PMID 26272733.
4 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
5 Basic Yet Crucial Fat Loss Habits
5 Basic Yet Crucial Fat Loss Habits
Everybody wants a chiseled physique, but that can’t happen with blubber covering all your muscle. In other words, you need to get lean. And getting lean comes down to some key habits. Namely jumpstarting your fat loss. You don’t simply wake up with six pack abs, your perspective and behaviors have to change.
Here are some fat loss habits that you should practice to lose those inches. Let’s get into it.
1. Set realistic goals
One of the most complex parts of losing fat is starting. No seriously. Most people don’t lose any fat ever because they’re too afraid, hesitant, or wimpy to start. After you get started, you must stay committed and be relatively consistent. Losing weight has no shortcuts. You can’t starve yourself lean because those methods usually aren’t sustainable enough to see noticeable results long term.
So get stupid passionate about why you want to lose weight, but most importantly, set realistic goals.
Start with something realistic enough to be achieved. You can start by aiming to lose a pound or two however long that takes. Don’t worry about losing 15 or 20 pounds just yet.
Just focus on seeing 1 or 2 pounds shaved off the scale. It’ll be much more manageable. Furthermore, achieving small goals will motivate you to keep going. Don’t overlook this first step and aim for the stars. Professional bodybuilders and physique competitors start dieting for shows months before their competition and set realistic goals. They lose weight steadily. If the pros are doing it that way, you should too. You’re not so amazing that you can sustain double digit weight loss weekly.
2. Eat Nutritious Foods
Losing fat comes down to being in a caloric deficit which is burning fewer calories than you consume over time. Ideally, you’d also maintain adequate protein intake. The deficit will force your body to shave off calories from stored tissue. The protein intake will feed your muscle, so fat tissue is lost.
Achieving this is simple in theory, but the fitness industry has overcomplicated this and have coddled towards people’s desire for pleasure. How so?
You can’t go 2 seconds on any fitness page without seeing someone promote pop tarts, pizza, and donuts while dieting. Yes, you can consume all of these and still lose fat.
However, it’s simply not practical or optimal to do so in large amounts or frequencies.
Despite what many fitness pages will tell you, you can’t view foods as only macros to fit your deficit. All foods can fit your deficit, but some foods do a better job at it because they are more satiating while providing more vitamins/minerals for health, performance, and recovery. This should be common sense, but was somehow lost in our age of information overload.
So yes, monitor your calories, but you’ll find that eating mostly whole, minimally processed foods make this much easier. This includes foods like lean meats, seafood, fruits, veggies, and grains. Drinking plenty of fluids throughout the day and with your meal can help as well. This makes up the base of your habits.
The pizza, donuts, and pop tarts should be more of an afterthought not a priority. I know, growing up can feel hard.
3. Start Walking
Walking is the most underrated thing for fat loss. People often consider it ineffective or pointless. That’s nonsense. Steps are a gamechanger because they force you off a sedentary lifestyle. In addition, they ensure you’re burning additional calories beyond your gym session because if you only work out for an hour per day while sitting the rest of the day, your life is still quite sedentary.
But beyond merely burning extra calories, walking is also easy to implement. Many people can walk their dogs, play with their kids, or go on hikes.
Many of my clients report better moods as well. And if you want to get extra sciency on why steps are amazing for fat loss, it also mitigates your unconscious drop in NEAT.
You see, when you lose weight, your body conserves energy by being more selective with how much energy it uses. You burn fewer calories for the same movement because you’re getting lighter in addition to unconsciously performing fewer spontaneous movements.
Research finds you may fidget or blink less especially after significant weight loss. By intentionally walking, you’re able to offset this loss in energy expenditure. In fact, without walking, your weight loss can easily plateau which nobody likes.
So don’t overlook walking and get your steps in.
4. Appreciate the slow progress
Always remember that slow progress is still progress. Well, actually what many people perceive as slow progress is simply normal or expected progress. Dieters don’t realize this though because snake oil marketing has lead everyone to believe you’re supposed to lose 12 pounds every week when most people would be lucky to lose 3 pounds per week.
Most people should lose 1-2 pounds per week and that’s excellent. Excessive weight loss leads to muscle loss anyways, so you’re not in position to brag about your 8 pound weight loss if half of it is muscle loss.
Anyways, having clear expectations allows you to keep going and psychologically stick with your habits. This is key because the effectiveness of fat loss isn’t based on how powerful an approach is. Rather, it’s based on how long you can sustain an approach.
The accumulation of days being in a deficit is what gets people lean whether you’re in a big or small deficit on a day to daybases. In most cases, the tortoise does outrun the hare because the hare was an idiot and took a break instead of accumulating more progress.
So if you find yourself accumulating progress, keep going. Repeat your habits until you’re at the finish line. You can always keep going and adjust as needed. But if there’s one key habit to keep in mind, it’s to simply not give up. To do so, you have to be ok with any progress you get. It also takes time to see progress, so don’t forget to be patient.
5. Get Proper Sleep
Sleep is the most ignored activity that enhances weight loss. Not having enough sleep makes you feel tired and stressed. This leads to feeling hungry, skipping exercise, unknowingly moving less, and performing worse in the gym. Worst of all, not getting sufficient sleep screws up your partitioning ratio.
This is the ratio of body composition changes you experience between muscle and fat tissue. Research finds that insufficient sleep skews you to lose more muscle and retain more fat. The more sleep you get, the opposite happens. More muscle retained and more fat loss.
In fact, people who eat in a deficit, but get very little sleep still obviously lose weight thanks to the deficit, but end up losing far more muscle. This keeps you at the same body fat percentage or makes it worse on a smaller frame. So the scale might go down, but your body looks nowhere near your desired physique.
As for practical steps in repairing your insomniac like habits, most people will noticeably feel and look better by doing the following:
-Dedicate 7-8 hours of sleep every night
-Turn off electronics, especially screens 1 hour before bed
-Stretch, read, relax, journal, or anything you need to destress before enetering your bed
-Take melatonin if needed.
Go Crush Your Fat Loss
Fat loss really isn’t groundbreaking or complicated. Most people know some of the key basics needed. You have to eat fewer calories than you burn. You should be eating veggies. And you shouldn’t be sitting all day.
Most people suck at getting started, so set realistic expectations and just put in the dang work. Don’t read another article or listen to another podcast. You just need to take these habits and keep repeating them day in and day out.
How Power Bodybuilding Works For Serious Strength & Size
Combining the best of both bodybuilding and powerlifting, power bodybuilding is exactly what you need for serious gains in strength and size.
Powerlifters and bodybuilders are two types of athletes determined to put their bodies through immense strain in order to be the absolute best in their respective fields. Power bodybuilding, or powerbuilding, is an incredibly effective way to take both of these sports and combine them into one so the end product is something bodybuilders and powerlifters alike will envy. So, while both kinds of athletes rely on a proper diet and supplementation plan to power them through their workouts and their day, a monster training plan designed for both strength and aesthetic can be a game changer for all your goals.
Both powerlifters and bodybuilders always seem to try and out do the other. For powerlifters, they know they have serious strength and a mean will to get some absolutely massive weight lifted as they look to outdo opponents on the big three lifts, being the squat, bench press, and deadlift. On the other hand, bodybuilders are searching for that shredded and massive physique, trying to achieve perfectly rounded symmetry to compete with the best on the brightest lights of the stage. Powerbuilding now takes these two ideas and smashes them into one, giving you the best chance at becoming a top contender in both fields.
Let’s take a look at power bodybuilding and see what this is all about. As a unique and effective way to train, powerbuilding can work wonders for your gains by forcing you to prioritize more than you may have thought before. From what it is, to the many benefits, and some examples of training plans, you will be well on your way to getting the most out of each and every lift.
What Is Power Bodybuilding?
Power bodybuilding combines the best attributes of bodybuilding and powerlifting so you get both stronger and visibly bigger to get the most out of training, performance, and a shredded aesthetic. The idea around this is to prioritize strength gains with the big three powerlifts and slowly increase the load as you continue through training. A powerbuilding program is something that involves low reps with heavy resistance training to really target and maximize the effects of muscle hypertrophy (1).
With the big three powerlifts, what you find is increased time under tension to cause more microtrauma with the muscles, giving them a chance to repair themselves so they grow. As a way to get both large in size and stronger overall, power bodybuilding is exactly what you need to achieve all your powerlifting and bodybuilding goals.
Benefits Of Powerbuilding
By working so hard to achieve increased size overall and a shredded aesthetic, the benefits of powerbuilding are hard to ignore. Benefits of power bodybuilding include:
Serious strength and hypertrophy: Work to boost all areas of your strength gains and muscle hypertrophy with added time under tension and big lifts (2).
Enhanced mobility and control: Rely on better mobility and control with these big lifts as you seek to stay physically healthy while lifting big.
Better joint conditioning: Get your joints to a better place by conditioning them to handle such a heavy load.
Improved performance with compound exercises: By constantly enhancing your skill with compound exercises, you can improve performance especially as you lift bigger.
Figure out sport to pursue: Choosing the direction you want to go is hard but this can help you choose which sport you like better and would be happier pursuing.
Who Is This For?
It is safe to say that with the increased load and time under tension, on top of the fact that it requires serious weight and lifting knowledge, power bodybuilding isn’t exactly for the brand new beginner. This is great for those more intermediate to advanced lifters who are looking for a new challenge or who are looking to combine both sports to see real gains. For those still figuring out which path would best suit them, this is also a great way to figure that out.
Power Bodybuilding Training
When looking to build that desired strength and start to see that massive aesthetic come to life, look no further than a good training program to help get you to where you want to be. By working with lower sets and higher reps, you rely on those muscles to work hard and give you the most out of each and every lift.
Let’s take a look at an upper body and lower body powerbuilding training plan:
Upper Body
Exercises
Sets
Reps
Incline Dumbbell Bench Press
4
10
Lat Pulldowns
3
10-12
Arnold Press
3
10
Seated Cable Rows
4
10-12
Cable Crossovers
3
10
Cable Lateral Raise
3
8
Alternating Dumbbell Curls
3
8
Triceps Pushdowns
3
10
Lower Body
Exercises
Sets
Reps
Squats
3
5
Deadlifts
3
5
Leg Press
4
10
Leg Extensions
4
12
Leg Curls
4
12
Seated Calf Raises
4
15
Nutrition Tips
When it comes to power bodybuilding, having the right nutrition plan is absolutely key in making sure you get all of the nutrients you need most out of your diet. Getting the proper amounts of macronutrients is vital for you need to ensure you get protein, carbs, and fat into your body to capitalize on all your gains. With protein as the building block of all muscle, it is absolutely imperative you make this happen so no gains go to waste (3). Allowing yourself the proper caloric intake is also key for you need to stay fueled, especially after under so much weight.
Supplementation
Having a good supplementation routine is key and cannot be overlooked. Whether that be something like a pre-workout or intra-workout BCAA, or even a fat burner or testosterone booster, there are a host of supplements to help get you to where you want to be.
This protein supplement from Transparent Labs is perfect for all your muscle building and recovery goals as you seek to build that aesthetic you want most.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Power bodybuilding combines the absolute best of both bodybuilding and powerlifting to ensure all your bases are covered in terms of strength and size, while also aiding in a perfectly rounded out physique. Don’t let any of your gains go to waste and look into this form of training as you look to better your health and fitness, as well as capitalize on the potential of all 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
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Roelly Winklaar Makes Larry Wheels Look Small in Recent Arm Training Video
Roelly Winklaar completely outsizes Larry Wheels.
Roelly Winklaar just proved that there are levels to this bodybuilding game. In a recent training video, Roelly completely outsized the considerably massive Larry Wheels.
To reach the highest levels of bodybuilding one must push their body past their limits. Namely, one must pack on a ton of muscle. You have to so much muscle in fact that you make other extraordinary strength athletes look small in comparison. That’s exactly the case when it comes to Roelly Winklaar.
One of the top bodybuilders in the world, Roelly Winklaar built a stunning physique. His size and muscle quality are on a whole different level than the average human being. That’s what happens when you put your body through hard and consistent training after all. But it’s clear that Roelly has reached new levels. If you’re able to make someone as big as Larry Wheels look small, chances are you’re operating on a insanely high level.
When the powerlifter isn’t battling Thor or beefing with Eddie Hall, Larry Wheels is pumping some serious iron. Over many years of training Larry has built up a pretty powerful and impressive physique. Despite being massive in his own right, there are still levels to this bodybuilding game. Roelly Winklaar proved that during his recent collaboration with the powerlfter.
During arm day training, both Roelly Winklaar and Larry Wheeler did curls together. Larry states in the Instagram post that he used himself as a reference to show his audience just how massive Roelly is. It’s actually quite the sight to behold.
Roelly Winklaar is quite a massive bodybuilder. If you can outsize a massive human like Larry Wheels then you’re definitely on another level.
What do you think about Roelly Winklaar out sizing Larry Wheels?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Victor Martinez Answers: Why Do People Criticize Phil Heath So Much?
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Victor Martinez reflects on the love/hate relationship many fans had with Phil Heath during his Olympia reign.
Phil Heath is one of the most winningest Olympia champions in the history of the sport. With seven Sandow trophies he ties Arnold Schwarzenegger and falls one victory behind Ronnie Coleman and Lee Haney. Yet despite this, Phil Heath often received a lot of public criticism. Towards the end of his Olympia streak, that criticism was aimed at his physique – particularly his stomach. But bodybuilding fans also seemed to love to hate on Phil overall as a champion. Many wanted to see him defeated. But why? In our latest GI Exclusive interview, Victor Martinez explains why so many fans criticize Phil Heath.
We are still too close to Phil Heath’s reign as Mr. Olympia to know for sure how he will be seen in history. Certainly, he must be placed in the pantheon of greatest Olympia champions of all time at the very least. But what we do know is throughout his career, he faced a large amount of criticism from fans. He in many was was painted as a villain. The longer he continued to win Olympia, the stronger fans wanted to see him taken down.
But why is this? Was Ronnie Coleman seen as a villain during his eight year run as Mr. Olympia? Was Lee Haney? The reaction seems different. Perhaps that is partly because of social media elevating different kind of voices. Perhaps it’s because of Phil Heath’s being seen as a villain compared to Kai Greene in the original Generation Iron.
During our conversation with Victor Martinez, we had these thoughts on our mind, so we decided to ask him why he thought Phil Heath faced so much criticism. Martinez was a fellow competitor in the same era as Phil. He was also in Generation Iron alongside Phil. So perhaps he has a more direct insight into the public reaction to Phil.
Victor Martinez boils it down to one thing – Phil Heath’s major confidence. That confidence borderlines on cocky – which is an easy thing to villainize. Floyd Mayweather also received a lot of criticism despite being one of the greatest boxers of all time. This is likely due to his confident and cocky attitude.
Victor Martinez finds this unfortunate, as he believes that strong confidence is an important factor in a top tier athlete. Whether they telegraph it publicly or not – all great athletes believe deep down that they are the best in the world. Without the belief, they would hold themselves back. This would cause them to never become great. So that near delusional feeling of greatness needs to exist. It eventually makes it a self fulfilling prophecy – at least for a select few.
On top of this, Victor Martinez thinks that a cocky and confident personality helps make bodybuilding more exciting. He points towards the Olympia press conferences. They would be extremely boring, and sometimes are, if there was no drama. The Phil Heath vs Kai Greene rivalry made for some of the most entertaining press conferences in bodybuilding history. It’s good for the sport.
Ultimately, this kind of confidence and drama leads to fans being swept up in the excitement. The fans pick sides and, for some, they start to engage in the drama as well. Social media allows that to happen much more immediately and publicly. The fans who criticize Phil Heath – whether it’s due to his personality or the flaws in his physique – are swept up in the drama. They get emotional. They’re passionate about the sport and take it personal.
Does this make Phil Heath deserving of so much criticism perhaps even border lining on online abuse? Yes and no. Victor Martinez admits that this is all part of being a public figure. Sometimes it can go too far. Martinez believes that it’s not something that can be stopped. Instead, he hopes that someone like Phil understands how to personally deal with it and not become personally affected by the insults. Rather than fight back and try to get fans to shut up – it’s more important for someone like Phil to not be affected by the hate.
You can watch Victor Martinez go into more detail about the criticism of Phil Heath in our latest GI Exclusive interview segment above!
Enhanced Labs Big Ramy Branded Whey Protein Isolate Review
Enhanced Labs drops this Ramy-branded isolate for all your gains and recovery needs.
Product Overview
Enhanced Labs and their new captain Mr. Olympia Champ Big Ramy recently jumped into the whey protein category. The brand is taking on the market with a product named Enhanced Whey Isolate which features 100% pure whey isolate, natural flavors, and a patented digestive enzyme blend.
To cut costs and make their protein powders more affordable, most supplement companies use questionable protein suppliers. Sure, they pay much less for the raw protein, which saves you a ton of cash when you buy their jug of protein powder, but the problem is that protein powder likely contains far less protein and far more carbs and fat than claimed on the label.
Shop at Enhanced Labs
Use code GENIRON for 15% off!
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Labs has been massively disrupting the industry by released products and a fast pace and having a stable of top line athletes including bodybuilding royalty Dennis James, the 2020 Mr. Olympia Champ Big Ramy, Craig Golias, Tony Huge, and over 2 dozen other pros.
Enhanced Whey Protein Isolate Review
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body.
Enhanced Whey isolate has been getting a lot of attention with verified buyers stating that Enhanced Labs has perfected the whey protein supplement category. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals. Working out like Olympia champ Big Ramy just got a little easier with this top tier whey protein isolate.
Ingredients
100% Pure Whey Isolate
Whey protein is the fast-digesting part of dairy protein. The liquid can be dried to form whey concentrate powder that consists of 70-80% protein by weight. The remaining 20-30% of the whey concentrate powder contains carbohydrates, sugars and fats. However, if more sophisticated processing steps are used, a whey isolate powder containing over 90% of pure protein by weight can be produced.
In addition to having lower total carbohydrate content, whey isolate also has the lactose removed. This makes it a better choice for those who are lactose intolerant. In addition to their nutritional differences, there are cost differences between these two types of whey. Whey isolate is much more expensive than whey concentrate. That’s why most supplement companies use a whey concentrate or a whey concentrate/isolate blend instead of a pure whey isolate. A good whey isolate can work for a clean source of protein, great gains to muscle growth and recovery, and changes to body composition to aid in weight loss as well (1,2).
DigeSEB Digestive Enzyme Blend
DigeSEB is a patented blend of digestive enzymes that help break down proteins in the stomach. One of the biggest problems with protein is the issue of digestibility (3). Looking at the structure of proteins on a molecular level, they are comprised of long-chain amino acids. The strength and structure of proteins make them very useful in the body. The downside of course is that this same strength and size make them difficult to digest.
Adding DigeSEB into Enhanced Whey Isolate helps the body break down the protein so that you can get all of the muscle building benefits of the whey protein you’re consuming.
Calories
110
Protein
25g
Carbs
2g
Fat
1g
Sugar
1g
Flavors
Chocolate Brownie
Number Of Servings
44
Price, Flavors & Effectiveness
Enhanced Whey Isolate is a high-quality whey protein designed to tackle any and all of your protein needs. With 44 servings per container, one scoop will pump you full of everything you need to succeed. A great tasting flavor in Chocolate Brownie is sure to please all.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
Only one flavor option
Price: $64.99
Enhanced Whey Isolate is offered directly from Enhanced Labs for $64.99, which has 44 servings. Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
How Much Should I Take?
Mix 1-2 level scoops in 6-12 oz (180-360mL) of cold water, milk or almond milk.
Best Time To Take Enhanced Whey
Enhanced Whey is best enjoyed first thing in the morning, just before training and/or immediately after training.
Check out our list of the Best Protein Powders for more awesome protein supplements!
Overall Value
Enhanced Whey Isolate is a great protein supplement mixed with digestive enzymes to ensure all these nutrients hit you as effectively as possible. The team of engineers at Enhanced Labs were given the formative task to formulate the perfect whey protein supplement. Enhanced Whey Isolate features 100% pure whey isolate, natural flavors, and a patented digestive enzyme blend. What you are really getting is a great protein product with great ingredients and taste from a company who knows the needs of athletes. Check out Enhanced Whey Isolate today and see what this can do for all your muscle building and recovery goals.
Try Enhanced Whey Isolate Today
Use code GENIRON for 15% off!
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 of Enhanced Labs and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Goodman, Barbara E. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Best Cardio For Bodybuilders Without Losing Muscle
Don’t fear the sprint.
For bodybuilders, the very utterance of the word cardio seems to send chills down their spines. Many of those who look to build muscle seem to equate cardio with muscle destruction. They automatically assume that the inclusion of any form of cardiovascular training into their routine will mean losing all of their hard earned muscle. It’s an ideology that has been refuted, yet it still seems to find its way into the culture.
Cardio for an ectomorph who has trouble with keeping on muscle may be something to worry about. For most others who can gain either fat or muscle easily, those with slower metabolisms, cardio training can be their best friend.
People looking to shred their bodies but refuse to utilize cardio are essentially handicapping themselves and ensuring that they never get the defined and aesthetic form that they constantly seek. It burns away excess fat and jump starts your metabolism and, if you have the right diet plan, won’t affect your muscle gains at all.
So now that it’s been established that cardio isn’t evil, the question becomes a bit more intriguing. If cardio is a must for getting shredded and ridding your body of excess body fat, then which exercises should be in your program? We compiled a list of muscle friendly cardio exercises that will have you looking more shredded than ever.
Cycling
This is perhaps one of the more underrated cardiovascular exercises that many bodybuilders never consider. Though walking on the incline treadmill can be a great source of cardio, studies have found that cycling or bike riding can prove to be more impressive for a couple of reasons.
For one, it’s just a more intensive and explosive exercise than walking. Second is that the hip flexion are engaged in the motion which can improve your squatting ability as well as increase your chances of hypertrophy when combined with resistance training.
Sprinting
Another great exercise that can improve your chances of hypertrophy, sprinting is perhaps the biggest gem of cardio based exercises. Though many bodybuilders, particularly larger individuals, may find jogging to be a bit easier to bear, sprinting can actually improve muscle growth.
Like mentioned before with cycling, the hip flexion are engaged while sprinting. The exercise is a multi-joint movement that stimulates muscle activation and can improve leg development as it that same activation simulates the tension of squatting or using the leg press.
Rowing Machine
We’ve spoken about two cardio exercises that work the lower body extensively, but what about the upper body? Well, it seems that the rowing machine can be a great tool for athletes looking to build definition in their upper bodies. When paired with resistance training, the rowing can prove to be very beneficial for upper body development.
The rowing machine works your back and core during the pulling motion and even works your legs greatly during the pushing portion of of the movement. You get the benefit of muscle development while performing cardio at the same time.
Which cardio exercises do you have in your routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The Top Benefits Of Turning Vegan Today For A Plant-Based Lifestyle
The reasons why going vegan today and adopting a plant-based lifestyle could be a game changer for you.
A lot has been said about the vegan diet, especially after the documentary “The Game Changers” went viral. But is it worth switching over to the vegan lifestyle? With so much conversation surrounding the topic, we’ll help answer this question today.
While many gym bros ask you to follow a diet for the sake of it, we are recommending the vegan diet based on research, and the superior results it can provide over the vegetarian and the omnivore diet. Although you may be skeptical, we are here to lay out the facts for you in a way that makes sense so you can make an informed decision for yourself.
What Is A Vegan Diet?
A vegan diet consists of food that does not contain any animal products. This includes meat, eggs, and dairy and people follow a vegan diet for a number of reasons. For some it is the morality about how we treat animals and our consumption of animal products, for others it is about eating a plant-based diet for the health benefits, and for many it could very well be a combination of both.
There are many variations of the vegan diet and it can also be combined with other diets like intermittent fasting, where you only eat in a select window. So while it is strict with no animal products, you do have some versatility in how you conduct a vegan diet.
The whole food vegan diet, for example, is based on whole plant foods like whole grains, fruits and vegetables, or the raw food vegan diet which is based on raw fruits, nuts, and plant foods cooked at lower temperatures. Whatever you choose, it is ultimately your preference on how you wish to conduct your vegan diet.
Benefits of Following A Vegan Diet
Protein is Not a Problem
Most people dismiss the vegan diet on a lack of protein basis. Some ill-informed people ask aspiring athletes to stay away from the vegan diet. According to these gym bros, eating a plant-based diet can’t give you enough protein.
There is enough data (and recipes) which prove that a vegan diet can help you achieve your daily protein goal of 0.8 gram of protein per kg of body weight – which is recommended by the USDA. As an example, a peanut butter sandwich has roughly the same amount of protein as three ounces of beef or 3 large eggs. For athletes, this is becoming more popular in the world of sports nutrition knowledge (1).
Supplement companies are now starting to make vegan protein powders and supplements so you never have to miss out on any protein. Made with rice or pea protein, and loaded with other nutrients, these are great aids to add to your workout.
Check out our list of the best vegan proteins here!
Considerably Lower Inflammations
Animal products have shown to cause inflammation in your muscles and joints. Plants have anti-inflammatory properties which tackle the muscular inflammations you can get after a workout. Inflammation occurs as the body’s natural response to foreign substances or physical trauma which can lead to chronic pain. Plant-based foods have an abundance of vitamins and minerals to help prevent, stop, and treat inflammation to get rid of any unwanted pain.
On the other hand, if you’re eating animal products like dairy or meat, the anti-inflammatory benefits of the plants are consumed in fighting the inflammations from the dairy products, and your muscles and joints are left on their own. By eliminating animal products, you give your muscle and joints relief from inflammation and let these plant-based foods work their magic (2).
Say No To Animal Cruelty
It’s no secret that inflicting harm on the farm animals is a part of animal agriculture. The cruelty doesn’t stop at the slaughterhouses. The bringing up of cows for milk production forces them to live outside their natural habitat.
In their efforts to stop the inhumane acts done to the animals, vegans abstain from using animal products. Apart from consuming dairy and meat, vegans also stop wearing leather, fur or any other animal skin products.
Save The Environment
The breeding of animals for consumption purposes has one of the biggest carbon footprints. According to this study, plant-based agriculture generates around 1.5 trillion more pounds of “product” than animal agriculture.
Based on these numbers, the report concludes that “plant-based agriculture grows 512% more pounds of food than animal-based agriculture on 69% of the mass of land that animal-based agriculture uses.”
Other Health Benefits
High cholesterol levels are one of the most common problems with meat-eaters which can be completely eradicated by switching to a plant-based diet. Apart from the high cholesterol levels, a vegan diet is the only diet that has shown to reduce the chances of heart diseases (3).
Wrap Up
Going vegan is ultimately your choice. With much debate surrounding this diet and lifestyle, each person that commits to the vegan diet is doing it for their own set of reasons. Whether that be morality towards animals, the great health benefits, or a combination of both, you can really benefit from a vegan diet. With companies starting to catch the bug as well, plenty of supplements and other health products are geared towards this diet to help advance your goals in a positive direction. Look into the vegan diet and see how this great lifestyle can really benefit your health, fitness, and performance goals.
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Watzl, Bernhard (2008). “Anti-inflammatory effects of plant-based foods and of their constituents”. (source)
Kim, Hyunju; Caulfield, Laura E.; Garcia-Larsen, Vanessa; Steffen, Lyn M.; Coresh, Josef; Rebholz, Casey M. (2019). “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults”. (source)