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Build Traps Like Mountains with this Workout
Workout for Building Monsterous Traps
Although the trapezius muscles take up a lot of real estate on your back and shoulders, most people treat them like accessory muscles. Well developed traps can make your shoulders look bigger and can add the illusion of broad shoulders and a narrow waist to your physique.
The trapezius muscle extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It helps in moving the scapula and supports the arm.
Exercise 1
– Upright Row to Shoulder Press – 3 Sets 15-12-10 Reps
Since the traps are a relatively small muscle group, most people prefer training them with their shoulder or back. Since this article is all about building giant traps, we’ll focus on the trapezius muscle and the other shoulder heads.
In upright rows to shoulder press, hold the barbell with a shoulder-wide grip and let the bar rest against your quads. Pull the barbell up to your shoulders, rotate your wrists and get into the military press position. Complete a military press and slowly return to the starting position.
Exercise 2 – Superset
– Face Pulls – 3 Sets 15-12-10 Reps
– Trap Raises – 3 Sets 15-12-10 Reps
Face pulls work the rear delts and the trapezius muscles. Adjust the cable pulley height to your shoulder level and use a rope attachment. At the contraction point, your hands should be close to your shoulders and you should focus on flexing your shoulder blades.
For the trap raises, lie chest-down on an incline bench with a dumbbell in each hand. Retract your traps and raise your arms without bending your elbows so that your arms are parallel to the floor. Return to the starting position and repeat with a strict form.
Exercise 3
– Dumbbell Shrugs – 3 Sets 20-15-12 Reps
Shrugs are a staple in a traps workout. Although shrugs are one of the easiest exercises to perform, most people screw them up by bringing in their inflated egos and lifting weights which are too heavy for them.
Grab a dumbbell in each hand and place them at the side of your quads. Lift your shoulders with a slight bend in your elbows and try touching your ears with them. Hold and contract your traps at the top of the movement.
Exercise 4
– Barbell High Pulls – 3 Sets 15 Reps
Barbell high pulls are a variation of the upright rows. Hold the barbell with an overhand grip right outside the shoulder width mark. You could perform the rack-pull version of this exercise or let the bar hang in front of your quads.
The barbell high pulls are an explosive movement as compared to the upright rows. Perform an explosive upright row to lift the weights as high as you can and get on your toes as the barbell reached the top of the movement. Let gravity do its magic on the way down and don’t try to control the bar.
Exercise 5 – Superset
– Front Smith Machine Shrugs – 3 Sets 20-15-12 Reps
– Behind the Back Smith Machine Shrugs – 3 Sets 20-15-12 Reps
Performing the front shrugs on the smith machine engages the anterior traps, and behind the back version engage the posterior traps while the dumbbell shrugs focus on the medial trapezius muscles.
Using the smith machine also adds constant tension to your traps as it is an isolation exercise. You could use a shrugs machine if you have access to it at your gym or use the shoulder press machine if your gym doesn’t have a shrug or smith machine.
Which is your favorite traps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Promoting Back Health With The Dumbbell Deadlift
The Influence of the Deadlift on Overall Health
When it comes to fundamental resistance exercises, the deadlift is up there as one of the most essential.
For so many individuals, the back can be problematic – specifically the lower back. Pain is a fairly common occurrence which often result from weakness across a number of posterior chain muscles.
Often these vital posterior chain muscles are underused and neglected in day-to-day life and also during strength training.
In addition to this, sitting for prolonged periods and poor posture can contribute further to back problems and pain.
The deadlift effectively recruits and develops all muscles of the posterior chain – from the calves in the leg, right up to the traps in the upper back – and effectively reduce low back pain (1).
The deadlift places the greatest load on the lower back, glutes and hamstrings but requires a large degree of core engagement too (2).
Effectively strengthening all of these muscles and building lower back resilience can help to improve posture, reduce pain and eliminate problems.
The Benefit of Conjugate Training
Most individuals concentrate on conventional strength training which involves using a select number of heavy compound exercises to develop performance and enhance health.
While this method undoubtedly reaps reward in terms of strength and size gains, it may lead to over development of specific muscle groups and consequently lead to imbalances.
Research has suggested that muscle imbalances can increase the risk of sustaining an injury (3) – something that we all want to avoid.
There will undoubtedly be times in your training journey where it will be necessary to change your training styles and exercise selections.
For example, it may be necessary to do this as a method of working around an injury or for moving beyond a strength plateau.
One highly effective training method is conjugate training which incorporates an array of different exercises and styles in order to develop a more-rounded physique.
The varied nature of the workouts not only means that strength levels continue to rise but also that the risk of injury is substantially lower and promotes longevity.
Building Power with the Dumbbell Deadlift
A number of deadlift variations do put a lot of stress on the lower back, however, it is possible to save your back with dumbbell deadlifts.
The dumbbell deadlift is one of the greatest conjugate exercises around which has made a re-emergence in recent times having being made popular back in the 80’s.
Most recently, powerlifter and strongman Nick Best posted a training video on Instagram in which he pulls a 150 pound dumbbell deadlift.
It is no coincidence that Nick Best uses these methods and has won a powerlifting championship and still competes in World’s Strongest Man competitions – all while being over the age of 40.
When it comes to the dumbbell deadlift, many individuals view it as inferior to the barbell deadlift and believe that it is really for novices and lightweights.
However, the dumbbell deadlift and conjugate training have successfully been used over the years to successfully train both strongmen and powerlifters.
Many hardcore gyms have a range of heavy dumbbells (range up to as much as 250 pounds!) to make the dumbbell deadlift an extremely challenging, yet rewarding, exercise.
The dumbbell deadlift works particularly well as a finisher at the end of a tough leg workout – either singles or for reps.
Not only will you efficiently be building strength, it is also a fun way to end a session. In addition, if you have a training buddy, it can also provide some friendly competition to push you further.
Developing Range of Motion Through Dumbbell Deadlifts
Conjugate training exercises tend to work through a larger range of motion in comparison to traditional strength exercises.
Because the range is increased significantly, the weight that is being used should be reduced accordingly.
Avoid making the mistake of using the same amount of weight as you would with traditional training as this may lead to deviations in form and consequent injury.
The extended range of motion will not only improve strength (4) but will also promote joint health and prevent muscle tightness.
The dumbbell deadlift specifically will increase the strength and flexibility of the glutes, hamstrings and hips which are areas that typically tighten up with traditional style workouts.
There are two common methods of completing the dumbbell deadlift; either from a dead start or from the hang position.
The hang position is best when completing Romanian deadlifts which is a great variation that really hits the hamstrings hard.
To maximize the stress placed on the hamstrings, the legs should be kept relatively straight throughout the entirety of the exercise.
Remember to drive the chest up and engage all core musculature in order to prevent the back from rounding and protect the spine from injury.
Meanwhile, the dead start method involves an extended range of motion as the dumbbells must be pulled from and returned to the floor with each rep.
A conventional barbell deadlift will start with the bar at approximately shin-height as the weight plates lift the bar off the floor.
The dumbbells however will start down just above the ankles and force the performer to drop significantly deeper in order to to pick up the weight.
This extended range effectively targets the oblique muscles, glutes and hip musculature to a greater degree.
For true conjugate training, look to increase the range of motion as far as possible. It is possible to manipulate this by utilizing a number of different methods.
For example, create a deficit by standing on weight plates, utilize rep tempo variations or even consider looping mini-bands around the dumbbells and the ankles.
How to Perform the Dumbbell Deadlift
In addition to the clear range of motion differences between the two exercises, the positioning of the load is also different.
For the barbell deadlift, the load is placed to the front of the body whereas during the dumbbell deadlift, the weights are held in both hands and are positioned to the sides of the body.
Therefore, when performing the dumbbell deadlift, start by assuming a hip-width stance and place the dumbbells on the floor just outside the feet.
Push the chest up and pull the shoulder blades together before pushing the hips backwards and bending at the knees to bring you down toward the floor.
In this position, the hips should be higher than the knees and the back should remain flat.
Grip the dumbbells hard and ensure that the core is still engaged. Then, drive hard through your heels and rise up to standing, keeping the dumbbells tight to the body throughout.
Ensure you squeeze the glutes together tightly at the top of the movement. Reverse the entire movement so that the dumbbells return to the floor.
Dumbbell Deadlift Finishers
As mentioned, the dumbbell deadlift is a superb way to finish a workout. The following two finishers can easily be applied to the majority of strength-based training programs.
1) Max Effort (Deadlift) – 2 heavy sets of 20 reps
On training days which involve heavy barbell deadlifts, look to complete this finisher to hit the lower back and hamstrings.
There is little point in performing the exact same movement once again, therefore ensure that you use the RDL style with this finisher and not the dead start.
2) Max Effort (Squat) – 2 heavy sets of 10 reps (or less)
On training days involving heavy barbell squats, add in sets of heavy dumbbell deadlifts with a weight up to as much as 150 pounds.
If you are going heavier than 150 pounds, look to lessen the total number of reps to keep the risk of injury minimal and maintain form.
Sample Conjugate Training Program Using Dumbbell Deadlifts
Incorporating the dumbbell deadlift does not have to complicated. Here is how your max effort sessions for both the squat and deadlift may look.
Max Effort (Squat)
Exercise
Sets x Reps
Barbell Squat
5 sets / Working up to 1 Rep Max
Dumbbell Lunge
4 x 6 – 8
Banded Hamstring Curls
3 x 12 – 15
Ab Wheel Rollouts
3 x 12 – 15
Dumbbell Deadlift (Conventional)
2 x
Best Alkaline Water For Hydration, Electrolytes & Performance 2022
The right water can keep you hydrated and thriving for all your workouts.
Staying hydrated is absolutely key when it comes to building gains and alkaline water is exactly what we need to start seeing those gains. Too often do we make the mistake that water is simply water and leave it alone. But, like all products, there are products that reign high above all else. Alkaline water with the right pH balance and proper amounts of electrolytes can make or break serious gains and is a highly effective source of water to keep you operating at a high physical and mental level no matter the workload.
We’ve put together a list of the Best Alkaline Water for 2022 so you have the best chance at seeing hydration success with only the cleanest and most pure sources of water.
Best Alkaline Water 2022
Best Alkaline Water Overall
The best alkaline water overall will be from a clean, pure, and natural source with great benefits and tons of electrolytes to keep you hydrated and fueled.
Northern Chill
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.
Northern Chill is a great alkaline water packed with minerals and electrolytes with a natural pH level of 7.8.
Pros
Pure, clean, and natural water source
Natural pH level of 7.8
Soured right here in the United States
Reputable company who works to give back to the community
Cons
Price: $39.95/ 12-pack
Check out our individual review for Northern Chill Alkaline Water here!
Best Alkaline Water With Electrolytes
Electrolytes are key and as athletes constantly sweating and losing them, the right alkaline water with plenty of electrolytes can make or break all of your gains.
Essentia Bottled Water
Essentia is 99.9% pure and passes through a microfiltration process and reverse osmosis. Enhanced with electrolytes, not only does this elevate taste but also brings hydration to that next level. Along with the other processes, a proprietary ionization process produces smooth pH water and works to give you the best with no bitter tasting acidic ions. Created to keep you going and provide you with electrolytes for a serious boost, Essentia is a great option.
Essentia Bottled Water is 99.9% pure with enhanced electrolytes to keep you as hydrated as possible.
Pros
Quality processes and control to purify the water
Packed with electrolytes to hydrate and replenish lost stores
High pH to remove any acidity
Cons
Reverse osmosis may have more of an effect on taste than if naturally sourced
Price: $22.98/ 12-pack
Best Alkaline Water For Indigestion
Indigestion is just uncomfortable but the right alkaline water working to alleviate those indigestion needs can be a game changer.
smartwater Alkaline Water
Smartwater is purity you can taste and hydration you can feel to only maximize your gains. Vapor distilled for purity, added electrolytes allow for even more hydration and effective replenishing of lost stores. With a 9-plus pH, this is crisp, clean water you will absolutely love from a company seeking to make an acid free water. Those looking to improve indigestion and daily fitness, smartwater is a really nice choice.
smartwater Alkaline Water is purity you can taste with crisp, clean water you can enjoy with added electrolytes.
Pros
Vapor distilled for purity
Added electrolytes are great for hydration and performance
Crips, clean water with a 9-plus pH
Cons
A premium option for water in terms of price
Price: $37.48/ 12-pack
Best Mineral Alkaline Water
Alkaline water packed with minerals offers the unique chance to get those extra doses of those valuable minerals that we all need to thrive.
Perfect Hydration Alkaline Water
Perfect Hydration is supercharged water using a 9-stage filtration process. With enhanced minerals and electrolytes, this water is purified and ionized so you get the best benefits possible. Domestically sourced and purified, the electrolyte minerals also add taste with no sodium, chlorine, fluorine, or harmful additives to ruin this great product. Given its emphasis on minerals, Perfect Hydration is a great choice if that is your focus.
Perfect Hydration Alkaline Water is supercharged using a 9-stage filtration process with enhanced minerals and electrolytes.
Pros
9-stage filtration process for purity
Enhanced minerals and electrolytes for taste and benefits
No harmful additives
Cons
Cheap bottles may potentially alter taste
Price: $27.48/ 12-pack
Best Alkaline Water For Hydration & Performance
When it comes to hydration and performance, the right alkaline water can give you energy, keep you fueled, and offer the best so all you do is grind.
Waiakea Naturally Alkaline Hawaiian Volcanic Water
Waiakea water comes from Hawaii high up in the mountains. The water is then filtered through thousands of feet of volcanic rock and naturally sourced. The volcanic rock enhances it with minerals and electrolytes and offers a pH of 8.2. With a crisp taste and smooth mouthful, this mineral and electrolyte rich water is perfect for hydration and performance.
Waiakea Naturally Alkaline Hawaiian Volcanic Water is premium by nature with minerals and electrolytes to keep you hydrated for maximum performance.
Pros
Naturally sourced in a great way
Rich with minerals and electrolytes for taste and benefits
A pH of 8.2 is great since this is all natural
Cons
Expensive option for water
Potential metallic aftertaste was also noted by some
Price: $56.99/ 12-pack
Benefits Of Alkaline Water
Alkaline is a great way to neutralize an acidic body which can be helpful for those consuming high acid foods like sugar, dairy, and red meat. You also get a great, clean, and pure source of water for all your hydration needs either in the gym or throughout the day.
Benefits of alkaline water include:
Optimal hydration: Keep yourself hydrated and thriving for all those sport specific and daily needs. Important for bodily functions, hydration is absolutely key for a healthy lifestyle (1).
Help detox: Remove those toxins that can cause fatigue, bloating, inflammation, and dehydration.
Weight loss assistance: Drinking water continuously throughout the day can help when it comes to curbing your appetite, so you don’t feel the need to snack, thus leading to weight loss (2).
Provides antioxidants: Work to stay free of harmful free radicals and pump yourself with all of those vital antioxidants.
Improve metabolism and digestion: Give your body what it needs to see a healthy metabolic boost and proper gut health for the best in terms of digestion (3).
Potential longevity: Studies have shown that alkaline water may help promote better longevity and give you a better quality of life (4).
How Much Are These Alkaline Waters?
Finding the right alkaline water for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best Alkaline Water list.
This list reflects the price of a 12-pack across all products for 1 liter bottles.
Category
Product
Price
Why We Love It
Best Alkaline Water Overall
Northern Chill
Price: $39.95
Per Bottle: $3.33
Pure, clean, and natural water source from a reputable company.
Best Alkaline Water With Electrolytes
Essentia Bottled Water
Price: $22.98
Per Bottle: $1.92
Quality processes for control and purity with electrolytes for great benefits.
Best Alkaline Water For Indigestion
Smartwater Alkaline Water
Price: $37.48
Per Bottle: $3.13
Vapor distilled with a crips and clean taste.
Best Mineral Alkaline Water
Perfect Hydration Alkaline Water
Price: $27.48
Per Bottle: $2.29
Nine stage filtration process with enhanced minerals and electrolytes.
Best Alkaline Water For Hydration & Performance
Waiakea Naturally Alkaline Hawaiian Volcanic Water
Price: $56.99
Per Bottle: $4.75
Naturally sourced with a pH of 8.2.
What To Consider Before Buying
Before buying your alkaline water, there are some important factors to consider so you get the best product possible.
Quality & Source
Your water should be of the utmost quality and where it is sourced from should be clean and natural. These products on our list above reflect that and are very solid options for your alkaline water.
Reputation Of Company
The company behind the product should be 100% invested in giving you the best and their reputation matters. Don’t settle for any average company and only look for the best.
pH levels
A reputable company and properly sourced product will have the proper pH levels but always be sure to check this out.
Overall Price
Supplements, food, and beverages can get expensive but there are those products out there that are at the right price. It is absolutely possible to find a quality supplement without totally breaking the bank.
How We Choose The Best Alkaline Water
When looking at the best alkaline water, we focus in on the brand to start. Any company providing food, beverage, or supplements should be putting quality over quantity. Your health matters and the brand should represent that. We then look at pH level and how clean the source is. This is important for a host of bodily functions and can affect you on multiple levels. Lastly, we look at price. We know you want to spend as little money as possible for the best products and that is totally understandable. This list reflects top products that won’t break the bank but will still give you high quality water.
FAQ Section
What is the best alkaline water?
Northern Chill. 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.
What does pH mean?
This refers to the measure of how acidic or how much alkaline the water is. On a scale of 0-14, 7 is our neutral number and anything less is more acidic while anything greater is getting to more basic.
Can alkaline water help my athletic goals?
Staying hydrated can absolutely help your athletic goals. Keeping you free from dehydration can increase your energy, improve focus and clarity, and keep you grinding and seeing gains inside and out of the gym.
Wrap Up
Alkaline water is a great source to keep you hydrated and only seeing the best gains around. Knowing how much water to drink and how best to take care of ourselves can be a game changer when it comes to seeing those gains we want most. Remember to always make sure the brand is reputable and working for you because you deserve the best for your health and training. Check out this list above of the Best Alkaline Water and set yourself up for the best success.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Kurylas, A.; et al. (2017). “The Effectiveness of Alkaline Water in Hydrating Athletes”. (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)
Tom Stoltman, Martins Licis and More Train Intensely for Arnold Strongman Classic
Tom Stoltman, Martins Licis, and more look strong in their prep for the Arnold Strongman Classic.
Tom Stoltman, Luke Stoltman, Martins Licis, and Rob Kearney are all looking strong ahead of the Arnold Strongman Classic. Each of these competitors are pushing themselves hard to take top honors at the ASC in March.
Strongman competitors are truly the strongest beings on the planet. The feats they’re able to accomplish are nothing short of extraordinary. They are able to show their strength and their might in a host of different tests of superhuman ability. The ability of these athletes to do the nigh impossible is truly something to behold.
The best strongman competitors in the world are set to prove their strength at the Arnold Strongman Classic. The list of competitors include the 2021 World’s Strongest Man Tom Stoltman, his brother Luke Stoltman, and 2019 World’s Strongest Man Martins Licis just to name a few. Each man is prepping their hardest to bring their best to the ASC.
Luke and Tom Stoltman
The brothers Luke and Tom Stoltman are revving up their training and are lifting some serious numbers. The two recently did some impressive deadlift training.
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Martins Licis
2019 World’s Strongest Man is also pushing himself harder than ever. Licis hasn’t competed for some time now, but if his training is any indication he hasn’t lost one step. We’ll now get to see Licis face off against fellow World’s Strongest Man champion Tom Stoltman. In preparation for the clash Licis is pull out all the stops, squatting a massive 836lbs.
Squatting three times a week is fun ? 836lbs (380kg). Felt light. Moved slow.
Rob Kearney
Not to be outdone Rob Kearney is also pushing himself hard in prep for the Arnold Strongman Classic. Kearney like Martins Licis squatted over 800lbs and looked impressive in doing so.
Squats are still feeling great!! 810lbs (368kg) for a solid 3 reps. Using the Duffalo Bar to save the elbows a little bit as we ramp things up and start lifting heavy!!!
Each of these competitors are looking strong ahead of the Arnold Strongman Classic. Who will be victorious? We’ll just have to wait for March to see.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
Larry Wheels wasted no time completing a recent bench press challenge.
When a challenge is offered, Larry Wheels is going to give it a shot — and more often than not, take it down. That is exactly what happened when he attempted the bench press challenge offered by Hafthor Bjornsson.
On Monday, Wheels shared a post on Instagram that saw him crush a bench press session. He completed six reps of 529 pounds and 21 reps of 396.8 pounds. Bjornsson decided to comment on the video and offer his own challenge. This was for Wheels to complete 20 reps of 200kg.
Wheels wasted no time taking on this challenge. On Thursday morning, the powerlifter returned to the bench and loaded up 440 pounds. He powered through the first 20 reps and added three more to exceed the total asked for from Bjornsson.
“440lbs/ 200kg x23@thorbjornsson challenged me to 20 reps.@edwards_strong@teampersonalrecord“
Hafthor Bjornsson returned to the comments’ section to acknowledge the feat done by Larry Wheels.
“??? that’s insane brother!! My record is 10 reps with 200kg. You moved that like nothing!”
It is no surprise to see Wheels take on a challenge when one is offered. He has been taking on many personal challenges and crushing his own records in recent months. This time, he took down a PR of one of the top strongmen of all-time.
Bjornsson explained in his comment that he had one completed 10 reps of 200kg. Outlifting Bjornsson in any aspect is impressive given his history. He currently holds the world deadlift record at 501kg (1,104.5lb). Bjornsson took over the title in May 2020 from Eddie Hall by a single kilogram. Hall became the first person to ever deadlift 500kg at the time.
This is not the first bench press challenge the Larry Wheels has taken on recently. He set a PR bench press with 308 pounds for 44 reps last week. His strength is unquestioned and he continues to be a big name in powerlifting.
Larry Wheels and Hafthor Bjornsson have trained together in the past and remain close. Even with Bjornsson’s transition to boxing, he has remained active in the powerlifting community and is still a huge figure. Let’s see if there are anymore challenges made to Wheels moving forward for him to attempt.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tamer Barakat Is the First Vegan Natural Bodybuilder to Sign Multi-media Contract
Tamer Barakat becomes the first vegan pro natural bodybuilder to sign a multi-media contract.
Tamer “IronBulk” Barakat has become the first vegan professional natural bodybuilder to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. You may remember Barakat from 2021 Natural Olympia as one of the smaller bodybuilders to place in the top five of the world in the Men’s Bodybuilding division. He stood under the bright lights next to Paul Krueger (Natural Olympia champion), Philip Ricardo Jr. (Men’s Grand Masters champion), and Derek Joe (Men’s Classic Physique Open champion and fellow multi-media contract brother). And he’s the 2x reigning champion of the Classic Physique Masters class at Natural Olympia.
Going into 2021 Natural Olympia, Tamer Barakat weighed 40-60 pounds less than the other top natural bodybuilders globally standing next to him. Yet, despite the size disadvantage, Barakat placed well in multiple Natural Olympia categories, including 4th in Classic Physique Open and 2nd in Bodybuilding Grand Masters.
Clearly, size or age doesn’t define this motivated natural bodybuilder. At the Wolfpack Classic 2021, he joined the stage with other top contenders age 50 and up, won Iron Man World Cup 2021, and was featured in Iron Man Magazine multiple times.
Tamer Barakat praises veganism for playing a massive role in his success. According to him, 90% of his nutrition comes from planted-based foods, including spinach, mushrooms, quinoa, and oatmeal.
Tamer Barakat and INBA PNBA Statements
Below is what Tamer Barakat and the INBA PNBA expressed on Instagram (IG) regarding signing the multi-media contract.
Tamer Barakat expressed:
“I am very honored and humbled to be given this great opportunity, and to be part of a new era for the sport of Natural Bodybuilding!! let’s show the world what this true and legitimate sport is all about, and what it takes to be a Natural Bodybuilder @inbapnbaglobal_official@ironmanmagazine @generationiron”
INBA PNBA stated:
“Congratulations @ironbulk15 2X PNBA Natural Olympia Classic Physique Masters Champion!
1st Professional Vegan Bodybuilder to sign the Multi-Media contract”
You can see Tamer Barakat’s complete statement below.
https://www.instagram.com/p/CY5e8lku80b/?utm_source=ig_web_copy_link
Contract Details
Signing the multi-media deal comes with perks for these INBA PNBA natural athletes. According to the INBA PNBA, it’s:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the iron man magazine, news and events, and the generation iron platform.”
Athletes that sign will have an opportunity for more growth in their INBA PNBA careers. They’ll have access to promotion and brand building, including digital media write-ups, social media posts, and photoshoots. Moreover, they’ll get Iron Man Magazine nutrition ads and endorsements. Signed competitors will also have special guest appearances and posing and seminar sessions.
All multi-media contracted INBA PNBA athletes need to want professional growth and be in good standing with the league. Therefore, each athlete will abide by the strictest drug-testing standards – World Anti-Doping Agency (WADA) – and agree to in-season and out-of-season testing through WADA-compliant laboratories.
Generation Iron congratulates Tamer Barakat for signing the multi-media contract with us, the INBA PNBA, and Iron Man Magazine. We’re excited for the future of natural bodybuilding in the INBA PNBA!
Follow us on Instagram, Facebook, and Twitter for more pro natural bodybuilding news!
Fitness Influencer Matt Morsia Shows How Easy Gym Photos Are Manipulated With 10-Minute Transformation
Matt Morsia shared a before and after picture after a 10-minute ‘transformation.’
Social media is where people can go to show themselves at their best. This can be in their best outfit, after a haircut, or at the gym. Fitness influencer and bodybuilder Matt Morsia, also known as MattDoesFitness, recently showed just how easy it is to manipulate photos before sharing to different sites.
Morsia decided to complete a short workout over the span of 10 minutes. He took a before and after picture with different elements added in. Morsia is already in great shape with a shredded physique but the difference in the two pictures is still significant by just changing the light and using a different camera angle.
Matt Morsia begins his mini workout in his home gym. He only completes three sets of three different exercises — push-ups, arm curls, and dumbbell lateral raises. After the workout, Morsia shut the blinds in his gym, sprayed himself with water, and raised the camera angle. This will highlight his V-shape in his torso. Morsia contracts his abs before the second picture is taken and he comes out looking more shredded than before.
The purpose of this video was to show that it can be easy to manipulate a photo before posting it online and that is not how some people look all of the time. It is common for people to compare themselves to others after seeing posts on social media.
“And here you go, a before and after body transformation. It took around seven minutes. So before you judge or compare yourself to someone on social media, just bear in mind that is them in their best possible light. It’s not a reflection of how they look most of the time,” Matt Morsia said.
Matt Morsia is a fitness influencer that has been part of the industry for over a decade. He has built an huge following on social media eclipsing one million followers on Instagram. Morsia is beginning to dabble in bodybuilding after building a strong physique. He also has a fitness app that athletes can download and follow along.
Morsia continues to train and inspire others to reach their fitness goals. This “transformation” video shows that people can manipulate a photo in many ways before posting. This is why lifters and athletes should focus on their own goals and not draw comparisons to others.
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Complete Guide To Multivitamin Supplements To Boost Overall Health
Multivitamins are a great way to pump yourself full of essentials vitamins and minerals to keep you happy and healthy overall.
Multivitamins serve as beneficial supplement aids for many people looking to get all of the essential nutrients they need out of their daily diet. Since vitamins and minerals are more than important for daily life and health functions, finding a good multivitamin can offer benefits like muscle maintenance, immune and digestive health, as well as a host of others to give you energy and work to enhance overall wellness. Multivitamins are especially important for those who are deficient in certain vitamins and minerals that can really hinder performance and daily tasks.
Each manufacturer chooses their own ratio of nutrients as well as which ones to include which is important for you to know when looking for a solid multivitamin. With some geared towards men, others designed for women, and many used for both, finding which one works best for you may take research and trial and error, but once you find it, the benefits will be overwhelmingly positive. Either as a liquid, powder, or capsule, the options are endless for you to find one that works.
Benefits Of Multivitamins
With so many vitamins and minerals packed into a good multivitamin, the benefits can vary greatly to include all areas of health and wellness that we need to cover. The benefits of a quality multivitamin include:
Muscle maintenance: Help stop free radicals from damaging muscles to keep muscle integrity intact.
Increase energy levels: Work to reduce fatigue and provide for much needed energy to get you through the day without added caffeine or other stimulants (1).
Promote better mood: With proper vitamins and minerals, you can stimulate brain functions that increase mood making your happier and healthier mentally.
Reduce anxiety and mental challenges: Some of these essential nutrients are perfect for reducing levels of stress and anxiety which can lead to better functioning of the nervous system (2).
Aid in a healthy diet: We often times miss vital nutrients from whole foods and a multivitamin can work to balance out what we missed to give our body what we need.
Important Vitamins & Minerals To Know
Vitamin A: An important vitamin for a host of functions like immune health, cell growth, and heart, kidney, and lung health. It is also crucial for vision. It can be found in spinach, carrots, and butternut squash (3).
Vitamin C: Known widely for its role in immune boosting, it also works to aid in connective tissue health and is important for the absorption of iron. Vitamin C can be found in oranges, lemons, and kale.
Vitamin D: Plays a big role in the absorption of calcium which aids in bone health. It is also essential for cell growth modulation, immune function, muscle function, and can work as an appetite suppressant. Foods with vitamin D include salmon, mushrooms, and egg yolk (4).
Vitamin B12: This vitamin includes many benefits like supporting healthy hair, skin, and nails, while also working to improve mood and reduce neurodegenerative disease. It has great energy boosting properties as well. Vitamin B12 can be found in clams, beef, and broccoli.
Riboflavin: Works to maintain energy levels, protect healthy skin and hair, promote organ growth and development, and increase blood flow (5). It can be found in eggs, tofu, and low-fat milk.
Thiamin: Important for converting food into energy to support cellular function and growth and keep you running at a high level throughout the day. Foods include sesame, flax, and sunflower seeds.
Zinc: Zinc is a powerful mineral which can boost your immune system, balance hormones, work to assist cognitive functioning, and act as a powerful antioxidant (6). Zinc can be found in dark chocolate, oysters, and meat and poultry.
Folic Acid: Helps your body produce and maintain new cells while aiding in digestion, and cardiovascular health. It can be found in legumes, eggs, and many leafy greens.
Multivitamins Vs. Whole Foods
While multivitamins are a great source of these essential vitamins and minerals, it is important to understand that we should all be getting as much of these nutrients as we can from whole foods. Multivitamin supplements should not replace meals or act as a substitute.
For many, it should be used supplemental alongside a balanced and healthy diet that can work for all of your needs. For those deficient, knowing what you are deficient in is important to know when looking for a multivitamin. On the whole, we should aim to get as much of these vitamins and minerals that we can from whole foods.
Where To Buy Multivitamins
Multivitamins are available everywhere and that can lead to an overwhelming hunt. With so many on the market it can be challenging to make the decision on which one will benefit you the most. Health food stores will have great variety, but that means looking at a lot of labels, potentially creating more stress on yourself. Looking at reviews online can help and many brands offer great deals so you don’t break the bank in order to stay healthy.
Check out our list of the Best Multivitamins for amazing health and wellness products!
Safety & Effectiveness Of Multivitamins
On the whole, multivitamin supplements are safe to take and can work wonders for your health and wellness. Always read the label so you know exactly what is in the product and how to properly use it, as well as contacting a doctor if you have further questions. As a safe and efficient way to pump you with essential vitamins and minerals, multivitamins are highly effective supplements.
Best Time To Take
It is best to take a multivitamin with food and if you are someone who takes their pills and supplements in the morning, this will slide nicely into that routine. Reading the label will also give you directions on how best to take the respective product.
What To Consider Before Buying
Ingredients
Knowing what ingredients are in your multivitamin supplement is super important and making sure plenty of those vitamins and minerals are included is a huge factor. The right supplement will have all of those important ingredients, so you never suffer a deficiency.
Reputation Of Brand
The company producing your supplement should be reputable and working on your behalf. Don’t put quantity over quality especially with something as important as your health.
Number Of Servings & Price
Supplements can get expensive and having the right supplement at the right price can make all the difference for you. Knowing how much you are getting and how much you are getting per serving can be helpful on your decision and your wallet.
Wrap Up
Multivitamins are amazing supplements to promote a better lifestyle overall when it comes to our health and wellness. With many benefits like muscle maintenance, immune health, digestive health, cell growth, and many more, a multivitamin should absolutely be in your daily routine. While finding the right one can be difficult, there are great choices out there that will find their way to you with the right guidance and research. Check out the top multivitamins today and really work to better yourself both inside and out of the gym.
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
Sissons, Beth (2019). “The best vitamins and supplements for energy”. (source)
Lakhan, Shaheen E.; Vieira, Karen F. (2010). “Nutritional and herbal supplements for anxiety and anxiety disorders: a systematic review”. (source)
Harvard T. H. Chan School of Public Health. “Vitamin A”. (source)
Pfotenhauer, Kim M.; Shubrook, Jay H. (2017). “Vitamin D Deficiency, Its Role in Health and Disease, and Current Supplementation Recommendations”. (source)
Powers, Hilary J. (2003). “Riboflavin (vitamin B-2) and health”. (source)
Wintergerst, Eva S.; Maggini, Silvia; Hornig, Dietrich H. (2006). “Immune-enhancing role of vitamin C and zinc and effect on clinical conditions”. (source)
Hardcore Truth With Johnnie O. Jackson | EP 3: The Reality Of Bodybuilding Sponsorships
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Johnnie O. Jackson shares the hardcore truth about sponsorships and money in pro bodybuilding.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson dispels the myths and misconceptions about sponsorships and earning money as a pro bodybuilder.
As a powerlifter and pro bodybuilder, it’s safe to say that Johnnie O. Jackson has made a career out of strength sports and fitness. But to make something like competitive bodybuilding a career, it takes more than simply winning major bodybuilding shows. That’s why Johnnie spends this week breaking down the reality behind earning money as a pro bodybuilder.
The biggest misconception that up-and-coming bodybuilders have, according to Johnnie O. Jackson, is that they will start instantly seeing paychecks upon turning pro. While that might have been more possible in previous eras due to the illustrious Weider contracts – much has changed. In fact, turning pro won’t guarantee you any money.
Entering the professional league of bodybuilding is nothing like most other sports. In the NFL, once you get a on a pro team you are guaranteed a salary – wether you play or not. In bodybuilding, you only get paid if you win. And even then, most competitions don’t provide enough prize money to make a career off of it.
That’s why it’s vital for pro bodybuilders, now more than ever before, to understand how to sell themselves and earn sponsorships. Or learn how to build their own brand and business to bring in direct cash. That’s easier said than done. Which is why Johnnie O. Jackson has a few tips to share on how to turn your bodybuilding passion into a full fledged career.
Johnnie O. Jackson admits that bodybuilding is a selfish sport. It requires extreme focus and a very specific lifestyle. That being said, Johnnie also believes you need to learn how to give back to the sport as well. This is vital. What he means by this is to promote yourself. Use online tools such as social media and YouTube to showcase your progress, your personality, and build a connection to the bodybuilding audience.
That connection and following is key. It’s what will build your value to sponsors. Gone are the days of signing a major sponsorship just for winning a big show. Now brands want to know that you can directly connect with your audience – and that your audience is loyal and large.
This kind of following can not only help you get sponsors – but also help bring in revenue directly. Youtube videos can be monetized and, if you should so choose, you can use your following to sell your own products and begin a business venture. Even if that’s not your style, sponsors will be looking for bodybuilders who can speak directly to a loyal and large audience.
Johnnie O. Jackson doesn’t want you to believe that you have to be a “fake” version of yourself online to sell yourself. In fact, he believes that if you are simply honest and open about who you are, your training, and your lifestyle – that honesty will build loyal followers. Secondly, once sponsors do come knocking at your door. Don’t jump immediately for the first brand with a big paycheck. Make sure you truly enjoy the product they offer. That kind of genuine honesty will be infectious with your fans. They can tell the difference. It also makes your job under sponsorship more enjoyable.
Lastly, Johnnie O. Jackson goes through his experiences starting out, how he got his first sponsorship, and how he navigated multiple sponsorships throughout his career. He hopes that his personal experience will give insight as to how the process really works. And perhaps help you be prepared for the right and wrong things to do when offered a contract.
You can watch Johnnie O. Jackson go into full detail in our latest episode of Hardcore Truth above. Make sure to stick around every Thursday for new episodes!
Ramon Rocha Queiroz Shares Physique Update Ahead Of 2022 Arnold Classic
Ramon Rocha Queiroz will look to take the next step in 2022.
The 2022 Arnold Classic is just weeks away at this point and all competitors are beginning to put the finishing touches on their plans. This includes Ramon Rocha Queiroz, also known as Ramon Dino. He is looking to make a huge impact in the Classic Physique division in 2022 and it could begin at this event in March.
Queiroz is one of the younger competitors at 26 years old but that does not mean he is lacking. Ramon Dino shared a recent physique update as he prepares for the Arnold Classic and he is looking shredded after an offseason of preparation.
Ramon Rocha Queiroz shared a post to Instagram with a caption that was written in Spanish. He showcased a video of his well-rounded physique to this point.
“Another journey into action, dedication increases and naturally the desire to make mistakes ceases to exist! Up Brazil.”
Ramon Rocha Queiroz continues to improve each and every competition. He earned his Pro Card in 2018 after winning the Mr. Olympia Amateur Brazil. Queiroz did not enter a professional competition right away. He waited until last season during the 2021 Europa Pro. Queiroz placed second in Classic Physique during this show and put his name on the map.
Ramon Dino earned an invitation to the 2021 Olympia and continued to perform well. He finished fifth in Classic Physique, which is no easy task in an athlete’s first Olympia appearance. Now, Queiroz will have a chance to see how he stacks up against three other top-five finishers from the Olympia.
Chris Bumstead will not compete at the Arnold Classic as he prepares to potentially make it four consecutive Olympia victories in December. The rest of the top five from 2021 will be on display. Terrence Ruffin is the reigning Arnold Classic champion and runner-up to Bumstead at the Olympia. He will defend his title against a stacked field. Breon Ansley and Urs Kalecinski will also be present in Columbus.
Ramon Rocha Queiroz is a rising star in bodybuilding and a strong performance at the Arnold Classic will only solidify this. He will have a chance to see how he compares to other greats in the division as we enter the 2022 season.
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