Blog
Seven-Time 212 Olympia Champion Flex Lewis Announces Retirement From Bodybuilding
Image via Instagram @flex_lewis
Flex Lewis has decided to “hang up his posing trunks” after a legendary career.
Flex Lewis launched the first episode of his Straight Outta The Lair podcast on Friday morning. Joined by his wife, Ali, Lewis discussed many topics including bodybuilding and his family’s move to Las Vegas. The seven-time Olympia champion proceeded to make a major announcement. Lewis revealed that he has decided to retire from bodybuilding.
Around the 22-minute mark of the podcast, which was shared to his YouTube page, Lewis begins talking about the future and explains how it is time for him to make this decision.
“I’ve kind of thought about many ways on how I want to deliver this because it is something I have done since I was 19. There’s no real easy way to say this but it’s time.
Bodybuilding has served me very well. It has opened some amazing doors for me but it is time for me to hang up my posing trunks. It has been an amazing road. One I am very blessed to say that I have accomplished more, more things than I ever thought imagined.”
[embedded content]
“Without getting emotional, you kind of know. I know. This is a decision that I made myself…It was my decision and everybody has supported it. There’s multiple reasons why I’m at this place.”
Flex Lewis continues to discuss his decision and says he wants to be present for his family. Flex and Ali welcomed their second child to the world last week. Lewis wants to be around his family more moving forward.
“My son is on the way and I really want to be present. I really want to be present. My daughter is six years old right now. I’ve lost a lot of years of her life being on the road, traveling, putting bodybuilding first. There’s no way around it. Bodybuilding was first on many, many occasions. I just want to be there for the birth and I just don’t want to have to look at the clock and eat meals and run off to the gym.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Truth About The Alkaline Diet & What It Can Do
Is there such a diet to change the pH in your body?
So many diets out there, right? It sure seems that way. While some may be a fad, and others a real staple, the alkaline diet may be something you are unfamiliar with. We have talked before on here about alkaline water and what it can do for the pH levels in your body and how it can enhance hydration. While we get into that more down below, the alkaline diet is interesting and worth exploring.
Why so many diets exist is because diets are not a one size fits all. Some people respond better to keto, for example, than others. And the list goes on and on, but one thing that is for sure is that once you find your diet of choice, it is key to stick to it, for this can help enhance all your goals for the better.
Let’s take a look at the alkaline diet and see what this is all about. We will talk the diet itself and get into pH and what that all means. By the end of this, maybe you will want to check out the alkaline diet and add this into your routine as well.
What Is The Alkaline Diet?
The alkaline diet centers around the idea that certain foods you consume can change the pH level in your body. Consuming high amounts of acidic foods is never great for you, and eating those more alkaline foods are what matter most when it comes to improving your overall health.
Made up of certain fruits and vegetables, some fruits and vegetables do not make the list. Some examples of fruits to eat are apples, apricots, oranges, and peaches, while some vegetables include broccoli, carrots, cucumber, and green beans.
This diet is really all about the optimal pH level, but some experts have been said to have refuted this diet with the notion that our bodies already regulate pH fairly well. It is an interesting idea, however, and despite some controversial debate around this, let’s continue with this exploration (1).
Related: Different Diets You Should Try to Build Muscle and Lose Fat
What Is pH?
To touch on pH for a second, this is a scale ranging from acidic to more alkaline on a scale of 0-14, with 7 being neutral. We want our bodies to be regulated efficiently and having the proper balance is important for our overall health.
Benefits Of The Alkaline Diet
As mentioned above, the alkaline diet is debated among experts, however, let’s take a look at some potential benefits to see just what makes this diet so appealing to some. While more research may be needed on a number of these factors, it is important to understand at least what is drawing some to this diet.
Potential benefits of the alkaline diet include:
Reduced inflammation: May reduce chronic pain and work to relieve inflammation and joint pain that can debilitate your workouts and everyday movements.
Maintain bone health and muscle mass: What you eat and what vitamins and minerals you take in are important when it comes to building and maintaining bone health and muscle mass, especially for those of us constantly working out.
Better immunity: With the right vitamins and minerals, and better care for our bodies on the whole, we can strengthen our immune system so we stay as healthy as possible.
More vitamin and mineral absorption: Being able to properly absorb vitamins and minerals can go a long way, especially as you look to capitalize on these above benefits.
Is This Diet Effective?
A mentioned before, some experts have debated as to the actual effectiveness of this diet and if it can actually work. Since the body does regulate pH levels fairly well, it would seem that for some people this diet doesn’t seem very worth it. However, if it is something you feel is worth investigating further and want to try, hopefully this introduction to the diet will make you want to look into it further.
Role Of Alkaline Water
Alkaline water is a great way to stay on top of everything while also staying as hydrated as possible. What you will find with alkaline water is that it can help with detox, provide weight loss assistance, offer antioxidants, and improve your metabolism and digestion all in efforts to keep you as healthy as possible (2,3,4). Considering the quality of the water and the source, while also what pH the water is can go a long way as you look to get the most out of your product for the best gains.
Related: Alkaline Water For Men: What It Is, Benefits & More
Featured Alkaline Water For Better pH Levels
We wanted to share a great alkaline water product with you so you can eliminate the need to search and search for the best products. Made with care, this alkaline water is a great choice for those looking to balance out pH levels and get the most out of hydration.
Northern Chill
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Northern Chill is bottled in Wisconsin from an aquifer created by glaciers. Naturally produced with a 7.8 pH alkaline, this water is also filled with valuable minerals and electrolytes and offers a creamy taste. Northern Chill takes pride in the fact that this bottle remains unaltered, uninfused, and unchanged from nature to bottle giving you the best option for cleanliness and purity. Available by case or pallet, this water is great for those of all generations.
Check out our list of the Best Alkaline Water for more great hydration products!
Wrap Up
The alkaline diet is certainly up for debate but it is an interesting premise. Keeping our bodies healthy overall is important and should not go neglected, especially if you are an athlete who is constantly pushing yourself to the max. While this diet may not be for you, it is definitely important to keep the sentiment of this diet in efforts to keep yourself as healthy as possible. For those who want to capitalize on the idea of alkaline water, make sure to check out a top product to balance out pH levels and keep yourself hydrated.
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 Envato
References
Schwalfenberg, G. (2012). “The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Magro, M.; et al. (2016). “Alkaline Water and Longevity: A Murine Study”. (source)
News From The Research & Development Desk
I have been working on two new vegetable protein powders since the production of Lentein was discontinued. I have obtained two protein powders that are very high quality. One is a new pea protein isolate and the other is a faba bean protein isolate. Both are 90% protein and both are super easy to drink. The pea has a slight vegetable taste and I mean slight, it will be very easy to flavor. And the faba tastes better than the pea because it pretty much has a neutral taste and will again be super easy to flavor.
I should have these available in about 30 to 60 days. They are literally BRAND new and are being produced in Europe as I write this. Protein Factory will be the first to offer these in the United States.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Kali Muscle Shares Experiences With PEDs: ‘If You’re A Bodybuilder, You’re Risking Your Life’
Kali Muscle recently shared some of his negative experiences with steroids as a bodybuilder.
Kali Muscle has been vocal about steroids in bodybuilding recently. As a former competitor, Kali has plenty of experience and opinions on the use of different substances when competing. In a recent YouTube video, Kali Muscle shared some of his negative experiences from steroids over the course of his career.
Kali joined bodybuilding late but quickly became an icon because of his story and incredible physique. He gained a massive following on social media and continues to be an influential voice in the sport. Following a recent string of deaths that have hit the bodybuilding world hard, many have spoken on how to improve the sport.
Kali Muscle suffered a heart attack in 2021. He explained that this was caused by a clogged left artery. Shawn Rhoden passed away last year of a heart attack. Dallas McCarver and Cedric McMillan also died of complications with their heart. Kali Muscle believes that all substances used in bodybuilding have negative effects.
“Do not take Insulin, if you’re a bodybuilder you’re risking your life. There’s quite a few bodybuilders dying because if they don’t get that sugar spike, they just ‘oh I’m going to go to sleep’, and they go to sleep and die. Leave that stuff alone,” Kali Muscle said.
[embedded content]
Kali Muscle Bodybuilding Beginnings
Kali Muscle had an incredible physique from an early age but he did not begin bodybuilding until around 2009. He entered a show and saw great success. This led to his move to Los Angeles in 2010 in hopes of becoming a professional.
Kali continues to explain how he quickly put on weight once he was given guidance. He began taking different steroids to put on size to compete on stage.
“So during this time, let me rewind back a little bit. During the time of me doing these bodybuilding shows, I studied a minimum of eight hours a day. I bought all the anabolic books, I was on Google eight hours a day because everyone does the same workouts, everyone does the same supplements, it’s how you stack the PEDs, you know what I mean.
“I didn’t know what the heck I was doing. I didn’t have no advisor, the guys I knew were amateurs that were guessing as well. So, I remember this one time I experienced a bad infection. My partner or guy I knew gave me some testosterone and all of a sudden a boil had came on the side of my hip. I immediately knew it was from bad juice.”
Kali Muscle Offseason Stack
Kali Muscle was able to get up to 270 pounds but this is when he had a close-call using Insulin. Kali ate a lot of carbs before helping a person move out of their apartment. He became dizzy and was fearing that he would fall into a coma. Kali had to eat a Snickers bar to get his sugar back to normal. This was the final time he took Insulin.
“Enathate, Tren 1600, sometimes Anidrol, sometimes D-bol, Remedyx, that was my stack.
So getting ready for shows, I would do Test, Propofol, Tren, Ace, Winstrol, Anivar, Clenbuterol, T3, and sometimes, well Lasix and water pills if you’re getting ready for a show. That was my stack man. I never did Synthol. I never did anything to pump up my muscles for a day or anything like that. After a show I would get off everything. I would do nothing. I would come off everything. Do Clomid, and HCG when I would come off.”
Kali Muscle says that doctors did not specifically say that this was the cause of his heart attack. He explains how he grew up with a bad diet and how that could have been a factor, along with experimenting with different drugs.
There is a concern with steroids in bodybuilding today and it is not a problem that is going to go away. Kali Muscle remains on the side against steroids because of his own medical complications.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
INBA Natural Bodybuilder Shelly Arora Explains What Food to Eat Post-Workout
Image via Instagram @shellyarorafitness
Indian Natural Olympia competitor Shelly Arora says you should eat protein and carbohydrates post-workout.
Post-workout nutrition is an integral part of any fitness plan. What you eat before and after workouts will help mold the physique you want. Certain foods and macros are better to consume swiftly after finishing training. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor Shelly Arora shared the foods to eat succeeding exercising.
Shelly Aurora is an Indian INBA bodybuilder that competed at the 2019 Natural Olympia, earning a bronze medal in the INBA Sports Model class. In the Women’s Physique category, she also won INBA Asia Pacific Championships in 2019. In an Instagram (IG) post on May 5, 2021, Arora shared the food you should eat post-workout. Arora stated:
“It is particularly important to eat carbohydrates and protein post-workout. Doing this helps the body: decrease muscle protein breakdown, increase muscle protein synthesis (Growth), Restore glycogen stores, Enhance recovery.
Simple carbs like fruits, potato give instant energy and are great carb options post-workout. Complex carbs like oats, whole grain pasta, brown rice, etc, can be had 1-2 hours post-workout.
For protein, there are multiple options to pick from – eggs, chicken, salmon, tuna, cottage cheese, quinoa or just a good quality protein supplement.”
Arora also said that you could eat fats, except they should be consumed in small amounts to aid digestion – she recommends nuts. You can see her full IG post below.
Post-Workout Nutrition
Post-workout nutrition will help you replenish the muscle glycogen (energy for your muscles) you lost during the workout, specifically carbs. So it’s important to eat nutrient-dense carbohydrates, such as oats, whole grains, rice, and fruit.
Protein is also essential to eat post-workout since it will help with protein synthesis to help you build muscle. You can consume a protein shake/protein bar or eat meat, eggs, or seafood.
The timing of when you consume these foods is imperative. As Shelly Arora mentioned, it’s best to intake carbs and protein promptly within 1-2 hours of working out.
Natural Bodybuilding
Natural bodybuilders have a precise way of structuring their workouts and nutrition because that’s all they can rely on when competing. Drug use is prohibited in natural bodybuilding, so every calorie and macro counts. Drug use drastically enhances your physique and musculature; however, it’s detrimental to your health and gives competitors and unfair advantage.
INBA PNBA athletes are tested through the Olympics’ same testing standards – the World Anti-Doping Agency (WADA). And the founder of INBA PNBA, Denny Kakos, hopes to have natural bodybuilding in the Olympics. Since the Olympics prohibit drug use, natural bodybuilding gives the sport of bodybuilding a chance to earn a spot.
Natural athletes that compete in the INBA PNBA league get an opportunity to the most considerable cash and prize payouts in natural bodybuilding. And multi-media contracts that give natural athletes exposure via digital media bodybuilding and fitness platforms – Iron Magazine, Generation Iron.
Recap
What you eat after a workout will determine how quickly you recover and how much muscle you build. Therefore, it’s best to consume a mix of carbohydrates and protein soon after physical activity. For carbs, eat fruits, whole grains, potatoes, and rice. Your protein intake can come from a protein shake/protein bar, meat, or seafood.
Follow us on Instagram, Facebook, and Twitter for more nutrition tips from natural bodybuilders!
Why You Should Use An Intra-Workout Drink During Your Workouts
Boost your workouts with the right intra-workout drink.
For those of us who engage in regular workouts, we all know those staple supplements to use, however, an intra-workout drink is something to take your gains to the next level. Pre-workouts, protein powders, creatine, and all of those other great supplements can work to build muscle, offer energy, enhance focus, and increase our overall strength in efforts to pump up our physique. But what about the middle of your workout?
It seems that supplements work on multiple fronts, whether that be our pre- or post-workout needs, but we often neglect to realize that much of our success comes during our workouts, and that is when our bodies need the most attention. What you will find with a great intra-workout supplement is the ability to push through fatigue and keep that energy high throughout the entirety of the workout. It can be debilitating to get into your workout only to lose energy, focus, and ultimately, motivation.
We’ll talk intra-workout supplements below and why it is necessary to use an intra-workout drink for those workout goals. With the right approach to all things intra-workout, you can better prepare yourself for what is to come during those grueling workouts.
What Is An Intra-Workout Drink?
An intra-workout drink is typically a supplement that you drink throughout the entirety of your workout in order to give you fuel and that extra boost needed to continue working hard. For those longer, more steady workouts, these can keep your body fueled to push through fatigue and keep you motivated to get that workout done. This could be a long run or bike ride for example.
Related: BCAAs vs. EAAs: Will They Help With Muscle Growth?
On the other hand, maybe your workout is a bit shorter and you need to focus on getting through it with as much energy as possible while also starting to build muscle. Intra-workouts, or at least the right one, can work well for you here. What is important for both of these here is that this supplement works to help kickstart recovery so you actually see those gains you want most.
Benefits Of An Intra-Workout Drink
The benefits of an intra-workout drink go a long way and can greatly impact all of those areas you need help with. What you will find with an intra-workout beverage is that you can better tackle those fitness goals while also keeping your health in mind with these many great benefits.
Benefits of an intra-workout drink include:
Better muscle growth: Work to repair, grow, and add new muscle tissue while aiding in the process of protein synthesis (1).
Less fatigue: Raise serotonin levels to keep energy high and not suffer from any fatigue (2).
Reduced muscle soreness: Lower enzymes that play a role in exercise-induced damage to improve recovery and alleviate any unwanted soreness (3).
Prevent muscle wasting: Help your muscles by restoring lost amino acids that keep your body primed and ready to go.
Sustained energy for longer sessions: For those longer training session, most likely cardio based, this will help with that sustained energy so you can complete your workout with no problem.
Kickstart recovery: An essential part of your routine, working to get recovery going is an important step to effective growth (4).
Related: When To Take BCAA Supplements For The Best Results
Why You Should Use An Intra-Workout Drink During Your Workouts
Bodybuilders and strength athletes, and any fitness goer who cares about results for that matter, can benefit from an intra-workout drink. Given the above benefits, it would be hard not to want to take this supplement as an effective way to see the best gains possible.
Muscle growth seems like a no brainer, given that is what we all want to see most, especially as we tone and work to develop our shredded aesthetics. On top of that, less muscle wasting ensures we keep on that lean muscle and don’t sacrifice any of those gains we work so hard for. Less fatigue and muscle soreness only ensure we continue to push hard through our workouts so we see the best gains possible while also taking advantage of a great workout routine.
Finally, and this is something many of us may take for granted, is the fact that this works to help boost recovery and kickstart that for the better. By taking advantage of recovery before you actually begin your process is one step into seeing massive gains that you may otherwise not see.
Are Intra-Workouts Safe?
Intra-workouts are generally safe for use, but it is important to always look at the nutrition label and make sure it is a product you should be taking given your lifestyle and health needs. Always consult a doctor or expert if you have further questions on if a supplement is right for you though.
Featured Intra-Workout Supplement
We wanted to share a great intra-workout drink and supplement that can help your gains come to life. A premium product will be worth taking and you will see great results.
National Bodybuilding Co. Pro Contest BCAA
National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs. By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
Price: $38.00
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
An intra-workout drink is something you can really benefit from as you look to capitalize on all your workouts. The right supplement can work for better muscle growth, enhanced energy, better focus, and will help kickstart recovery so you see the best gains. Check out a high-quality intra-workout drink today and work to boost your workouts.
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 Envato
References
Negro, M.; et al. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Shimomura, Yoshiharu; et al. (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle”. (source)
VanDusseldorp, T.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Powerlifter Larry Wheels Launches OnlyFans Page
Larry Wheels recently shared the link to his new OnlyFans account.
Larry Wheels has built a massive social media following because of his many avenues. Led by powerlifting, Wheels has dabbled in many areas that use his strength and physique to succeed, including bodybuilding and arm wrestling. Now, Wheels has decided to start an OnlyFans account.
Wheels took to his Instagram story to share the link to his new page. He has built a following on Instagram of 3.3 million and rising. Wheels’ feats of strength have gained much attention and he has decided to take on a new journey.
“Exclusive Content Line In Bio”
Larry Wheels shares the link in a link in his social media bio. His OnlyFans page is alongside a supplements page, clothing site, and Boohooman activewear site. According to his page, subscribers can sign up for $20 a month or use a bundle ($51 for three months or $180 for a full year).
Wheels is not the first in the fitness industry to take on this venture. Many have used this as an opportunity to connect with fans in different ways and this is likely what Wheels plans to do as well.
Larry Wheels Powerlifting
Larry Wheels is one of the biggest muscle freaks in powerlifting. He shared a video in January of himself before he began venturing into the gym to show the progress that he has made. He clearly did not have the size that he has now and he wanted to inspire others to do the same.
Recently, Wheels has been training for Middle East’s Strongest Man competition. He announced a new deadlift PR attempt coming during the event. The max deadlift is scheduled to be an event and Wheels wants to reach a number that he has never before. This came after a 937-pound deadlift that he shared on Instagram.
Larry Wheels has started keeping an eye on his health following a string of deaths in bodybuilding linked to PEDs. In April, Wheels took a trip to the doctors to get his heart checked after years of steroid use. Thankfully, Wheels checked out and he can continue opening eyes in the gym.
It is no secret that Wheels is one of the biggest names in powerlifting. He has made a huge name for himself on social media and he plans to use his brand in many different ways.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hardcore Truth: Should NPC Bodybuilder Winners Receive Prize Money?
[embedded content]
Johnnie O. Jackson opens the question: Are we rewarding NPC bodybuilders enough?
Beyond being an IFBB Pro bodybuilder and notable athlete in the sport, Johnnie O. Jackson also runs and promotes his own NPC bodybuilding competition. Due to this he is familiar with the ins and outs of the rules, guidelines, and regulations for NPC competitions. Recently, he was asked by a bodybuilder – why do NPC shows not provide prize money for winners? This led Jackson to wonder if NPC competitors are rewarded enough before turning pro. In our latest episode of Hardcore Truth, Johnnie O. Jackson debates the idea of prize money for NPC bodybuilders.
All IFBB Pro bodybuilders start of as amateurs. The battle to earn a pro card is an exciting and challenging one. Bodybuilders need to earn their way into the pro ranks – it’s not something given as a handout. Many aspiring bodybuilders never make it to the pro league. However, during the period competing as an NPC bodybuilder – the expenses are largely the same. Entry fees, supplements, meal prep, possible travel to important competitions – these are all large costs that might not necessarily end in a pro card. Currently, there is no real cash-in hand prize money offered for NPC competitions.
In this week’s episode of Hardcore Truth – Johnnie O. Jackson takes a hard look at the current culture behind NPC competitions. Jackson, of course, went through the NPC league himself. But he is also now a promoter for a NPC competition. He understands both sides of the coin. But until recently being asked, Jackson did not ever question the status quo of no prize money for NPC winners.
Johnnie O. Jackson understands that there are heavy costs on the promotion side – and providing prize money to top place athletes would add to the cost. However, he also understands the cost of being an amateur athlete. Jackson muses that perhaps, at the very least, a prize comping the cost of entry can be rewarded to the winner. Or perhaps, if it’s Nationals qualifier, travel and entry fees can be comped for entering the NPC National Championships.
Johnnie O. Jackson makes a good point. Perhaps there are talented young individuals who simply cannot afford to be a competitive bodybuilder before turning pro. Are there young phenom talents who simply never have a shot due to monetary issues?
For quite a long time, college athletes were not allowed to earn sponsorship money while competing in college leagues. This has recently changed, allowing athletes to earn money off of their talent, hard work, and attention gained via America’s love of college sports.
Currently, there are no rules against gaining sponsorship as an NPC bodybuilder. However, perhaps opening up this guideline further to NPC prize money should also be considered. Johnnie O. Jackson points out that this isn’t a handout. It’s earned. The work that a NPC bodybuilder puts in is valid.
However, Jackson also understands the counterpoints. Bodybuilding competitions are already expensive to run – adding prize money might ultimately put too much pressure on promoters and hurt the overall sport. Some might also argue that adding prize money on the amateur level will remove the “edge” or “passion” of the young athletes.
This second argument might not hold water. Bodybuilding is a lifestyle and niche sport. Prize money or not – passion will be the key factor in an amateur bodybuilder going pro. Jackson doesn’t believe money will hurt the quality or intent of athletes.
Currently, the NPC league is seen more as a proving ground compared to the pros. This is not just in terms of on-stage battles but also in terms of personal commitment. Are you willing to invest money into this with little reward? Are you willing to invest so much time into something that might not work out?
But bodybuilding leagues should also take care of their athletes. Perhaps an NPC amateur is not the same as a pro competitor – but the leagues could not exist without the athletes. Perhaps some middle ground option for prize money can be discussed to help motivate less fortunate aspiring bodybuilders rise up to pro status.
Johnnie O. Jackson doesn’t see this as a pressing or issue that requires mandates – but for the first time in his career, he questioned what should change and what should stay the same for the NPC league guidelines.
What do you think? Watch Johnnie O. Jackson’s full comments in the latest episode of Hardcore Truth above and let us now your opinion! Don’t forget to check back every Thursday for new episodes each week!
2022 Indy Pro: Men’s Open Preview
The 2022 Indy Pro will have three divisions present highlighted by the Men’s Open category.
The 2022 Indy Pro is the next big show on the schedule around the bodybuilding world. Some of the world’s best competitors will gather to Indianapolis in hopes of earning a trip to the 2022 Olympia. The show will take place on Saturday with three divisions being highlighted — Men’s Open, Men’s 212, and Women’s Bodybuilding.
This event comes one week after the 2022 Pittsburgh Pro. This show did not feature the Men’s Open category but it saw some elite athletes appear as guest posers, including Brandon Curry, Nick Walker, and Hunter Labrada. Now, the Indy Pro will have a chance to punch another ticket to the biggest show of the year.
Justin Rodriguez was victorious at the Indy Pro last year and he will highlight the field of competitors. Below, you can find a breakdown of some of the top athletes scheduled to appear at the show along with the full lineups for all three divisions.
Justin Rodriguez
Justin Rodriguez is coming off a victory at this event last year. He will be considered one of the favorites to win his second consecutive title. Rodriguez continues to impress in Men’s Open and has some more steps to take. He finished eighth at the 2021 Olympia before what was supposed to be a big 2022 season. Rodriguez finished fifth at the Arnold Classic after impressing during prejudging. He fell a bit come the night portion of the event. Rodriguez has a chance to continue to impress during the Indy Pro.
Blessing Awodibu
Blessing Awodibu is returning to the Indy Pro once again after a third place finish a year ago. He went onto finish sixth during the New York Pro just one week later. Following this contest, Awodibu took the remainder of the year off but is now ready to return to the stage. After many physique updates, it is clear that Awodibu was able to put on the size he was looking for this offseason. Looking at the field, Awodibu has a chance to finish in the top three once again and challenge Rodriguez for his title.
[embedded content]
Maxx Charles
Maxx Charles haș not won a contest since the 2018 Romania Muscle Fest Pro. In recent years, he has been on everyone’s radar but has fallen just short. At the 2022 Indy Pro, Charles has a chance to finish in the top three. He last competed at the Boston Pro this season, finishing fifth. This came after an eighth-place finish at the Arnold Classic. Rodriguez and Awodibu will be tough to beat but Charles could surprise at the show if he comes in at his very best.
Charles Griffen
Charles Griffen was put on the map when he finished third at the 2021 Tampa Pro, a show that was won by Iain Valliere. He has won one show during his professional career and it came during the 2018 Muscle Mayhem. Griffen will not blow you away with size but he is well-conditioned and brings great symmetry to the stage. Griffen can be considered a dark-horse in this event and could sneak near the top of the score card.
Dorian Haywood
Dorian Haywood was a frequent competitor last season. He competed in five shows in 2021. Haywood finished fourth at the Indy Pro and New York Pro last year. Now, he is looking to take the next step in 2022. The field is strong for the Indy Pro but Haywood is not short of experience. He knows what it takes to show up at these competitions and could catch some eyes if he is in his best shape.
2022 Indy Pro Lineup
Men’s Open
Blessing Awodibu
Slavoj Bednar
Maxx Charles
Ross Flanigan
Ron Gordon
Charles Griffen
Dorian Haywood
Matt Kouba
Walter Martin
Eslam Mohamed
Diogo Nunes
Justin Rodriguez
Ray Short
Brent Swansen
Men’s 212
Noel Adame
Abdullah Alsaif
Bryan Balzano
Peter Castella
Arturo Cotto
Broderick Credell
Joey Decaminada
LeLand DeVaughn
Yumon Eaton
Asante Gibson
Teddy Gray
Boas Oliveira
Enmanuel Rodriguez
Mark Smith
Women’s Bodybuilding
Jada Beverly
Stephanie Flesher
Theresa Ivancik
Lisa Audrey
Donna Salib
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Perform Incline Skullcrushers For Enormous Triceps Growth
Get the most out of your triceps workouts with incline skullcrushers.
So many of us want to build our triceps and see the best results, but so many of us are missing exercises like incline skullcrushers in our routine. Building your triceps takes time and knowing the right exercises to do that with can make or break our gains for the better. But building triceps also takes a well-rounded routine, especially on those push days, and having the right exercises into your routine to actually see great results.
Strong triceps often are overlooked but what people don’t understand is that triceps work to structure that horseshoe shape look of the entire arm. Big biceps only go so far because it takes strong triceps to work in tandem with it. Plus, an exercise like incline skullcrushers can isolate out your triceps in order to enhance pushing movements both for functional and sport specific ones.
Let’s take a look at incline skullcrushers and see what makes this exercise so great. From what this exercise is, to what muscles get worked, the great benefits around this exercise, and how best to perform it, this guide will give you all that information you need most to add this to your routine. Plus, knowing some exercise alternatives and what exercises pair well with this can only add to your overall routine.
What Are Incline Skullcrushers?
Incline skullcrushers are a great variation of the traditional triceps skullcrusher exercise that works to improve strength and size, while also toning and sculpting, of your triceps. An effective pushing exercise, this lift requires a barbell and works to isolate your triceps for the best results.
Much of this movement is the same as a traditional skullcrusher, except instead of lying down, you are at an incline, giving the muscle a bit different of a movement. It is important with this lift to keep your elbows in and avoid flaring while also staying controlled to not make any movements that can cause unwanted injury or pain.
Related: Eight Best Dumbbell Exercises for Your Triceps
Muscles Worked
As an isolation exercise, this lift works your triceps and can enhance the pushing ability while also aiding in overall strength and size. Plus, it will work for better toning and sculpting as you seek that horseshoe shape. While there are some other muscles worked, like your core for stability, this is mainly a triceps isolation exercise.
Benefits Of Incline Skullcrushers
When looking to perform this exercise, knowing the benefits will better help you perform it and see results. We all want to know that our workouts are working for us and not against us, and with the benefits of this exercise being something great, it is absolutely understandable that we want nothing but the best when it comes to incline skullcrushers.
Benefits of incline skullcrushers include:
Bigger, stronger triceps: By isolating your triceps and working for better strength gains, you will find bigger and stronger triceps waiting for you once you take your shirt off.
Enhanced arm aesthetic: Not only will you see gains to your triceps, but also your overall arm aesthetic as bigger and stronger triceps can make those arms pop.
Joint strength: While this can be tough on the joints for some, when done correctly it can actually help strengthen those joints for the better.
Great variation: What you will find is a nice variation to the traditional skullcrusher exercise perfect for seeing those gains you want most while adding variety to your workout.
How To Perform It
Knowing how to perform an exercise can set you up better so you actually reap the above benefits. With the right approach and knowing exactly how to do it, you will find that an exercise worth your time can greatly enhance all your gains. And with proper technique, you avoid any unwanted injury and pain.
Here are the steps to performing incline skullcrushers:
Set your bench to an incline and lay down comfortably.
Grab the bar at around shoulder-width apart and extend your arms straight up with your palms facing the ground. Keep your elbows close to your body and your core tight.
When ready, gently lower the bar towards your head and stop just as the bar is around your forehead level.
In a controlled motion, bring the bar back to the starting position.
Repeat for your desired number of sets and reps.
Best Incline Skullcrushers Alternatives For Continued Triceps Growth
When it comes to a well-rounded workout, you want to look for those exercises that can greatly enhance your gains. However, certain alternatives can add nice variety to your workouts so you only see the best growth possible.
Incline variations include exercises like:
Cable Triceps Extensions
Triceps Kickbacks
Dumbbell Overhead Triceps Extensions
Kettlebell Floor Skullcrushers
Related: 5 Exercises To Build Horseshoe Triceps
Best Exercises To Pair This Exercise With
To add onto variations and variety in your workout, it is also important to realize that there are other great exercises that can pair well with incline skullcrushers to maximize your gains. What you will find is a great way to work out while also building muscles often forgotten or not given as much love. Great exercises to pair with incline skullcrushers are:
What you will find is that you are either working muscles with a similar pushing movement, or working to enhance your physique by working muscles that your triceps help enhance.
Wrap Up
Incline skullcrushers are a great way to see effective gains when looking to isolate out your triceps. Often times our triceps don’t get as much love and that is a shame, for they work hard to enhance our pushing movements and aid in our overall aesthetic. But with the right approach to building our triceps, we will see better gains and can work to build muscle so our massive physiques show. Give incline skullcrushers a try, add them to routine, and boost triceps growth so you see the best gains possible.
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