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Ripped Toddler Amir The Hulk Being Compared To ‘Mini Hercules’
Amir The Hulk has a rare condition that has caused him to show some serious muscle.
We all remember when Richard Sandrak took the world by storm as ‘Mini Hercules.‘ showing off his incredible physique at a young age. Now, another child sensation has been gaining comparisons to Sandrak. He is known as Amir the Hulk and he went viral in 2019 after a YouTube video was shared by his uncle.
In the video, Amir The Hulk is seen parading around the room showing off his chiseled physique. Amir is flexing and hitting some poses while his abs and shoulders look ripped. At such a young age, this type of muscle definition is rare. Amir’s uncle made it clear that the child was not on any type of steroid. Instead, he suffers from Berardinelli Seip and a lack of Myostatin.
Berardinelli Seip is a rare genetic disorder. This is when a child nearly loses all body fat at birth, which results in an unusual muscle tone. Myostatin is. protein that stops humans from developing too much muscle mass. If a person lacks some, it leads to the over-development of muscles. It has been speculated that Amir The Hulk has as low as one percent body fat, which is dangerously low.
The look of Amir’s physique has drawn comparisons to Sandrak. Mini Hercules began working out and participating in martial arts at a young age. By age six, Sandrak was able to bench press 180 pounds and upped that number to 210 pounds by eight years old. Mini Hercules was pushed hard by his father but claims that he was never forced into anything.
This is when he began traveling to participate in competitions and for promotional reasons. It is no surprise that a child who was as ripped as Sandrak gained attention across the country. As he got older, Sandrak steered away from bodybuilding but is still well-known in the fitness world.
Amir the Hulk is not old enough to begin lifting weights and it is unknown if he will want to go down this avenue. Because of his disease, Amir will have to get as healthy as possible before taking on major physical activities. One thing that is undeniable is that he has shown off some serious size at a young age.
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Stanimal Opens Up About Shawn Rhoden’s Death
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A training partner, roommate, and close friend, Stanimal De Longeaux speaks on Shawn Rhoden’s passing.
The bodybuilding world went into complete shock after news of Shawn Rhoden’s tragic death made headlines. Rhoden was a pro bodybuilding legend, Mr. Olympia champion, and a figure followed by controversy up to his passing. As of the time of this writing, there has been no medical announcement regarding the cause of his death – leaving bodybuilding fans to speculate based on comments made by those close to him. We had the opportunity to reconnect with Stanimal De Longeaux – a longtime close friend, training partner, and even roommate to Rhoden. In our latest GI Exclusive interview, Stanimal opens up completely about Shawn Rhoden’s death and the events leading up to his tragic passing.
For quite some time, Stanimal De Longeaux has been a bodybuilder often seen with Shawn Rhoden. They were often seen together in training video updates on social media – as well as our digital series All Eyes On Olympia starring Stanimal’s pro bodybuilding prep. He also appeared in training sessions in the feature film Flexatron: Becoming Shawn Rhoden – a documentary chronicling Rhoden’s rise to winning the Mr. Olympia in 2018. But beyond just caught on film – anyone who knew either Shawn Rhoden or Stanimal understood that they held a close friendship. Before his much-too-soon passing, they were even roommates.
So of course it goes without saying that the shocking death of Shawn Rhoden hit Stanimal very hard. He not only lost a legend in the sport like all of us in the industry. And he not only lost a training partner. Stanimal lost a close friend. While challenging to reflect on, Stanimal was open to speaking about Rhoden and his passing during our most recent video interview.
Stanimal seems to make it clear that while his death was shocking for even those closest to him – in retrospect there were warning signs cropping up over the past two years. Most notably, Stanimal reveals that Rhoden likely suffered a heart attack in 2020 as well. First a smaller “silent heart attack that left him feeling weak and sick – only to give way to a more severe heart attack a few weeks later. He was hospitalized and recovered. After this moment, he became much more focused on monitoring his health.
Sadly, a year later Shawn Rhoden would pass away. While it was not officially or medically announced that he died from a heart attack – this is the most commonly held speculation. Given his past struggles with heart attacks in 2020, this would seem likely. Though Stanimal himself is not 100% sure – as to his knowledge an autopsy was not conducted.
While pure speculation, Stanimal ultimately believes that a variety of factors came together to create a sort of “perfect storm” that led to Rhoden’s passing.
“Honestly, it’s only speculation but it seems like it was just a perfect storm,” Stanimal states in our interview. He continues:
“He was doing a lot, he had like some pre-existing condition. He was traveling. He was tired. Stress. It was late at night, that’s usually when a heart attack happens. And then he got some type of sickness that I think I got after him. And that was pretty hard even for me who was healthy so I can’t even imagine… It was some type of flu but not COVID because he got tested and he was negative. I got tested and was negative.”
Stanimal went on to speak in even more detail about the stress factors that were weighing on Shawn Rhoden over the past two years:
“I mean he was stressed. It was a lot of things to be honest. Of course his case which kept dragging because of Covid. He was supposed to have another hearing in September and that got postponed because they didn’t have enough staff. I mean, he also broke up with his wife. That was stressful… he was somebody who was never really outspoken about his own issues, his own struggles. That’s why I think it was really bad because we talked a lot about all of this stuff his last few months… just the fact that he was speaking about this all so much just shows, I think to me, how much this was on his mind. It was definitely a lot of stress.”
Stanimal goes into great detail not only discussing the specifics of the year leading up to his death – but also celebrating his life. It’s a conversation that might provide some answers to fans in the sport. But more than that it’s a personal account and touching tribute to an athlete who left us far too soon.
It was an emotional conversation and one we hope brings more light to the man behind the muscle and the tragedy of his passing. You can watch Stanimal speak openly about Shawn Rhoden’s passing in our latest GI Exclusive interview segment above.
WATCH: Tom Stoltman Accidentally Breaks Gym Wall During 2021 Training Session
Tom Stoltman was training with his brother, Luke, and Eddie Hall at the time.
Strongman competitions feature many different ways for competitors to show off their brute strength. One we have not seen is the athlete taking down a wall. This is what happened when Tom Stoltman joined his brother, Luke Stoltman, and Eddie Hall for a training session back in 2021.
A recent video has gained popularity from a training session involving this trio. They were preparing for the 2021 Britain’s Strongest Man Competition at the time. This video can be found on the Giants Live STRONGMAN YouTube page. The session includes four major workouts but the highlight of the video was Tom Stoltman breaking a wall at the gym.
Hall explained that they were not training using full competition weight because it was more important to get the proper motions down. This was a session involving form but the strongmen still lift much more than the average person.
The final leg of their session involved a 90kg tire. Following his turn, Stoltman let the tire go but was too close to the wall. The impact of the tire hitting the wall left a big crack in it. To make matters worse, Stoltman was unable to beat his brother in the loading session.
“Tom, I wouldn’t be angry at you for this mate but you didn’t even beat Luke. You got one second less,” Eddie Hall joked.
“I think Tom going for the wall like a juggernaut has put a little bit of a damper on the session.”
All three competitors have made major strides since this session. Tom Stoltman is the reigning World’s Strongest Man while Luke Stoltman won the 2021 Europe’s Strongest Man competition. Eddie Hall has returned from a triceps injury and is continuing to work his way to the boxing ring.
The Stoltman Brothers are already in line to compete at two major events. First, they will be present during the 2022 Arnold Strongman Classic, which will take place from Mach 3-6 in Columbus. Next, they are slated to compete at the 2022 Shaw Classic on Aug. 13-14 in Loveland, CO.
This is an old video but there is still plenty of entertainment value to it. Both Tom and Luke Stoltman continue to be huge names in powerlifting and will continue to build their legacy with a busy 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Does Epic Back Training With Quinton Eriya
Nick Walker and Quinton Eriya team up for epic back day training.
Nick Walker and Quinton Eriya recently joined forces with Quinton Eriya for an epic back training. Both Walker and Eriya could very well be the future of bodybuilding.
The old adage iron sharpens iron has held true forever for a reason. As an athlete it’s necessary to have the best training possible. At the highest levels that means teaming with training partners that are on a similar trajectory. An athlete must be pushed in order to unlock their full potential. A great training partner can do exactly that.
Nick Walker has already proven that he had the potential to take over the Men’s Open division. Quinton Eriya is also looking like a potential conqueror in the division. In order for both men to level up they’ve decided to join forces and help each other to further unlock their full potential.
Trained with @quintbeastwood good workout today.
Recently Nick Walker and Quinton Eriya collaborated together for an intense back training session. The two pushed themselves hard in training as can be seen in the Instagram post below.
Back training with @quintbeastwoodgoing live tomorrow!!!!!!! This was deff a good workout for sure.
Below you can find details of their full back training session.
Nick Walker and Quinton Eriya’s Back Workout
Cable Lat Pull-downs – 3 sets (20 reps each)
Cable Stiff Arm Pull-downs – 1 failure set to double drop
Seated Magnum Row – 2 sets (12 to 15 reps each)
Seated Wide Cable Row – 2 working sets and a single drop set
Rack Deads – 1 hard set of 6 to 8 reps and one back-off set of 10 to 12 reps
Seated Leg Curls – 3 hard sets of 8 to 10 reps and a double drop set
For the full training session click here.
What do you think of Nick Walker and Quinton Eriya joining forces?
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.
Enhanced Joint Blast Review For Joint Support & Pain Relief
Does this joint supplement deserve your hard-earned money?
Product Overview
Enhanced Labs has a diverse supplement line, covering all the major categories such as muscle building, fat loss and pre-workout. One of the categories missing from the Enhanced Labs product line was a joint support supplement; a gap it recently filled with the launch of Joint Blast, a simple and cost-effective joint health supplement. The perfect joint support supplement for you, this can greatly help when it comes to support and overall pain relief.
Why a joint support supplement matters is that so often do we put our bodies through an absolute grind. We often find ourselves in pain after a workout leading us to feel even more tired and achy than we want or need. With a great supplement backing you, you can better work to tackle all of those needs and give yourself the best plan of attack for better bounce back and recovery. Enhanced Joint Blast does this and much more and is your go-to supplement for all things joints.
Enhanced Joint Blast is a great joint support supplement to boost joint health and alleviate pain relief.
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.
Joint Blast Highlights
Enhanced Joint Blast combines proven ingredients into a powerful formula to work for better joint support, strength, and flexibility. Backed by a great team who cares about quality above all else, this supplement can also prevent collagen degradation, relieve joint stiffness and pain, and promote only the healthiest joints possible. With just 4 effective ingredients, all of those gains are just around the corner.
Ingredients
Joint Blast combines research proven ingredients that improve joint strength and flexibility – key components for optimal strength and performance. Furthermore, Joint Blast contains additional ingredients to prevent collagen degradation, relieve joint stiffness, and maintain healthy joints so your training never skips a beat.
Joint Blast contains a synergistic blend of Glucosamine, Methylsulfonylmethane (MSM), Chondroitin and Potassium.
Glucosamine Sulfate (1500 mg)
Glucosamine is a natural compound found in cartilage — the tough tissue that cushions joints. A study for the Journal of Alternative and Complementary Medicine linked glucosamine supplements to a 28% and 24% reduction in two specific biochemical markers of inflammation: CRP and PGE [1]. Another study for the Journal of Molecular Medicine reported that supplementing with glucosamine daily reduced collagen degradation in the knees by 27% [2].
Methylsulfonylmethane (MSM) (100 mg)
Methylsulfonylmethane (MSM) is a sulfur-containing compound found naturally in plants, animals and humans. Studies show that MSM significantly reduces inflammation and inhibits the breakdown of cartilage. For example, a study for the International Journal of Biomedical Science reported that supplementing with MSM for 12 weeks decreased joint pain, stiffness and inflammation [3].
Chondroitin Sodium Sulfate (50 mg)
Chondroitin is a vital part of cartilage. Laboratory studies have found that chondroitin supplementation has significant anti-inflammatory properties. For example, a study for the Journal of Osteoarthritis Cartilage reported that chondroitin sulfate supplementation was more effective at reducing inflammation than nonsteroidal anti-inflammatory drugs (indomethacin, ibuprofen) [4].
Potassium (as potassium chloride) (145mg)
The association of potassium deficiency to rheumatoid arthritis and joint pain is well documented. A 2008 study for the Journal of Pain reported that participants who took a potassium supplement daily for 28 days reported a 43.75% reduction in their joint pain [5].
Other Ingredients
Microcrystalline Cellulose, Croscarmellose Sodium, Magnesium Stearate, Silicon Dioxide, Pharmaceutical Glaze
Number Of Ingredients
4
Serving Size
2 Tablets
Number Of Servings
30
Best Way To Take
Take 2 tablets 1-2 times daily.
Price & Effectiveness
Enhanced Joint Blast is a great supplement to promote bone health and strength while lubricating and supporting your joints. With 30 servings per container, 2 tablets will pump you with all of the great ingredients for joint support and pain relief.
Pros
4 clinically validated ingredients
Safe and non-hormonal
Simple and effective formula
Less than $1 per serving
Cons
Large tablets that some individuals may find hard to swallow
Price: $19.99
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.
Best Time to Take Joint Blast?
Enhanced Labs recommends taking two (2) tablets of Joint Blast once or twice daily with meals. Joint Blast should be taken every day, on both rest days and training days.
Check out our list of the Best Joint Supplements for more great joint support and pain-relieving products!
Overall Value
Enhanced Joint Blast is a great supplement to aid in all things joints and as athletes constantly pushing our bodies to the limit, the right supplement can protect our joints and help us stay pain free. The reason to use joint blast is simple, for it will provide for less pain and inflammation, more mobility and function, and healthier joint cartilage and bones. What you are really getting is a top tier joint support supplement from a company who knows the needs of athletes. Try Enhanced Joint Blast today and see what this can do for all your goals.
If you have any questions about Joint Blast or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Labs Joint Blast 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 Enhanced and Envato
References
[1] https://pubmed.ncbi.nlm.nih.gov/24738579/
[2] https://www.spandidos-publications.com/mmr/7/3/742
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502733/
[4] https://pubmed.ncbi.nlm.nih.gov/9743814/
[5] https://pubmed.ncbi.nlm.nih.gov/18468955/
Try These Exercises As A Great Bench Press Alternative
These are great weighted and non-weighted bench press alternative exercises.
The bench press is a staple in many of our routines as it is one of those big powerlifts that can really enhance chest growth and size. As a monster pushing exercise, the bench press is one to really improve many aspects of our lifts while still increasing our size for a massive physique. Aside from increasing benching power, it will work to assist more functional movements that will affect your everyday life in more ways than one.
Okay, so we’ve bragged on and on about the bench press and what it can do. But for many of us, we may not have access to a full bench set-up, therefore making the bench press quite difficult to do. Well, you’re in luck. Thankfully there are a host of bodyweight and weighted chest exercises that can be supplemented with or swapped in instead to really offer that growth you want to see most while being in the comfort of your own home. You aren’t sacrificing anything and you still get the many benefits of strength, size, and balance, among others.
Let’s dive right into these alternate exercises and see what they do for our gains today. A puffed out chest can increase confidence inside and out of the gym and those popping pecs are nothing to laugh at.
Bench Press Basics
People love to bench. It’s arguably the most common question you get asked when at the gym and for some reason, this lift has become what the mile is to the runner, sort of like a lifters calling card. The bench press targets your chest, arms, and shoulders and is designed to improve upper body strength while also enhancing grip strength for a host of other exercises (1). For more functional movements, the bench press can benefit you day in and day out.
Some of the benefits of this monster lift include increased upper body strength, better muscular endurance, and more balance and support for this lift as well as others. With its continued popularity and ability to seriously enhance your gains, this strength-based, power-inducing exercise is not one to ignore.
Best Bench Press Alternatives
As said before, sometimes we don’t have access to the bench press. While we’ve hyped this exercise up, the parallels to other chest exercises are quite similar and these alternative exercises can really work for your benefit when it comes to strength, size, support, and stability.
Push-Ups
The push-up is a perfect bodyweight exercise that is simple and easy to learn with little to no hassle to you at all. It can be done anywhere at anytime and by changing your hand placement, you can create more intensity while increasing the challenge to really target your chest (2).
How to: With your feet together and hands shoulder width apart, make these the only points of contact on the floor. Gently lower to the ground, bending at the elbow until your chest is hovering about an inch or two off the ground. Drive through your hands and push back up to the starting position.
Dumbbell Chest Press
This is a perfect bench press alternative and one to offer you the same, if not very similar, benefits to the bench press. The only real difference is that you are using dumbbells as opposed to a barbell, and for beginners, this can be easier to deal with in terms of both grip and weight. With dumbbells, you engage other muscles as well.
How to: Lie on a bench with the dumbbells extended out in front of you. As you lower the dumbbells towards your chest, really think about engaging your core as you stay stable. Once at the bottom, drive through your feet and push that weight back to the starting position.
Cable Chest Press
This will force you to use the entire core, as well as upper and lower body muscles. Since this is done on the cable machine, working with different angles and focusing on certain areas of movement will allow the stabilizer muscles to get work done as well.
How to: Taking the handles in each hand, step one foot in front of the other with a bit wider of a stance. With your hands on either side of the chest, drive through with an embraced core until your arms are fully extended. Return to the starting position in a controlled way.
Dips
These may not be ones to expect on a bench press alternative list and while they aren’t necessary a direct correlation like some of these other exercises, dips are still great to know, especially for those of us still doing bodyweight exercises (3). While this is mainly a triceps focused movement, you do get some slight chest work done, but what you really benefit from is the utilization of your shoulders and triceps, both of which are essential in the bench press.
How to: With a neutral grip, set yourself up on the bar or whatever you are performing the dips on. Lower yourself, keeping your elbows tucked tight and not lowering too far. Once you’re at your lowest point, engage the pecs, brace your core, and lift yourself until your arms are fully straight.
Dumbbell Fly
The dumbbell fly is a nice way to get the most out of your chest while also providing for a good stretch. It can also target your shoulders and upper back but is of course a more chest focused exercise. Being smart with the weight is key for going to heavy can lead to unwanted pain.
How to: Lie on the bench with a dumbbell in each hand. Extend your arms so the weight is above your chest. Slowly fan out to either side, dropping your arms more horizontally until they form a 90-degree angle with your body. Once you reach your max level, bring the weights back in the same arc you lowered them in.
Wrap Up
The bench press is staple exercise in many athletes’ routines, but for some, it is hard to find access. With this list of the best bench press alternative exercises, you will find a serious boost in all things related to strength, size, support, and stability, especially with those massive pecs you’ve been searching for. Try some of these alternatives and really see what they can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Tungate, Phil (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Contreras, Bret; Schoenfeld, Brad; Mike, Jonathan; Tiryaki-Sonmez, Gul; et al. (2012). “The Biomechanics of the Push-up: Implications for Resistance Training Programs”. (source)
Langton, Becky; King, John (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
Kaged Muscle Outlive 100 Review To Flourish & Thrive
Check out this premium super greens supplement to thrive, nurture, and flourish.
Product Overview
Our health and wellness should take top priority over all else and looking for a super greens supplement can be a huge help. So, while training and diet are obviously very important, looking for the best ways to maximize our health and wellness can be a game changer when it comes to boosting all our gains. With super greens supplements being versatile and convenient ways to pump ourselves with plenty of nutrients, making sure we get everything we need is now easier than ever. Kaged Muscle Outlive 100 is a fantastic super greens product designed to help you flourish, nurture, and thrive.
When it comes to super greens supplements, key benefits associated with them are increased immunity, higher energy levels, and improved gut health. Able to fill you with tons of antioxidants, you can better fight oxidative stress and as an effective vegetable substitute, you never have to miss those vital nutrients in your diet again. Kaged Muscle Outlive 100 can do this and much more and is a top choice for super greens supplements on the market.
Code GENIRON10 For 10% Off
Kaged Muscle Outlive 100 is perfect for boosting wellness and vitality while also managing stress and aiding in healthy digestion. With 26 organic superfoods, this 100% plant-based product is perfect for your goals.
Kaged Muscle is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the purest, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third-party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you the athlete deserve only the best.
Kaged Muscle Outlive 100 Highlights
Kaged Muscle Outlive 100 is great for anyone looking to improve their daily routine with a full serving of 26 fruits and vegetables. This super green has great potential to boost vitality and wellness, help manage stress, offer prebiotics for healthier digestion, and strengthen your immune system. Being 100% plant-based and vegan friendly, this product is great for everyone and is conducive with all diets. Offering variety for greens and grasses, superfoods and antioxidants, fiber and digestion, and cleansing and detox, this supplement is a great greens formula to help you flourish, nurture, and thrive.
Ingredients
Organic Alkalizing Greens Blend
Organic Wheat Grass Powder: High in nutrients and antioxidants, this can improve digestion, promote healthy skin, and work to fight inflammation (1).
Organic Spirulina Powder: Acts as a powerful antioxidant and anti-inflammatory aid while working for better cholesterol.
Organic Superfood & Antioxidant Blend
Organic Acai Fruit Juice Powder: Will boost immunity and lower blood sugar levels while working to alleviate inflammation (2).
Organic Blueberry Fruit Powder: A great antioxidant food, this is low in calories and high in nutrients which can protect a host of bodily functions.
Organic Cleanse & Detox Blend
Organic Apple Fruit Cider Vinegar Powder: Can fight inflammation, improve digestion, burn fat and enhance your metabolism, and improve gut health (3).
Organic Cranberry Whole Fruit Juice Powder: Great for pumping you with antioxidants, this can boost immunity, nourish skin, and help improve cognitive function.
Organic Fiber & Digestion Blend
Organic Gum Acacia Fiber: A good source of fiber, this can act as a prebiotic supplement while working to support weight management and gut health.
Organic Quinoa Grain Powder: Packed with nutrients, this is high in fiber and has antioxidant and anti-inflammatory properties (4).
Organic Adaptogen
Organic Ashwagandha Root Extract: An ancient herb, this can reduce blood sugar levels and cortisol, thus helping with stress and anxiety (5).
Other Ingredients
Organic Barley Grass Powder, Organic Alfalfa Grass Powder, Organic Chlorella Powder, Organic Matcha Leaf Powder, Organic Kale Leaf & Stalk Powder, Organic Broccoli Bud & Stalk Powder, Organic Spinach Leaf Powder, Organic Turmeric Root Powder, Organic Lemon Fruit Juice Powder, Organic Cinnamon Bark Powder, Organic Ginger Root Powder, Organic Aloe Vera Inner Leaf Powder, Organic Black Pepper Fruit Powder, Organic Goji, Organic Beet Root Powder, Organic Coconut Fruit Water Powder, Organic Kiwi Fruit Concentrate
Calories
50
Protein
2g
Carbs
12g
Fat
0g
Sugar
1g
Flavors
Berry, Apple Cinnamon
Best Way To Take
Mix 1 scoop with desired beverage of choice.
Price, Flavors & Effectiveness
Kaged Muscle Outlive 100 is full of organic superfoods and greens to serious boost your health and wellness so you thrive inside and out of the gym as you flourish, nurture, and thrive. With 30 servings per container, 1 scoop of this super greens powder will pump you with all those vital nutrients. Two flavors in Berry and Apple Cinnamon ensure you don’t grow too bored of the taste.
Pros
26 organic superfoods for the best nutrients
Great benefits to your overall health and wellness
100% plant-based and vegan friendly conducive for all diets
From a reputable and honest company
Cons
Only two flavors so more would be nice
Price per serving is okay, but it is similar to others on the market
Price: $39.99
Check out our list of the Best Super Greens for more great health and wellness products!
Overall Value
Kaged Muscle Outlive 100 is a great super greens supplement to boost your health and wellness and comes from a reputable company in Kaged Muscle who knows the needs of athletes. Able to pump you with organic super foods and greens, you get the best benefits with this super greens product. What you are really getting is a top tier super greens able to pump you with vital nutrients to see serious gains. Try Kaged Muscle Outlive 100 and see what this can do for your health and wellness goals.
Try Kaged Muscle Outlive 100 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 Kaged Muscle and Envato
References
Mujariya, R.; et al. (2012). “A study on wheat grass and its nutritional value”. (source)
National Center for Complementary and Integrative Health. “Acai”. (source)
Khezri, S.; et al. (2018). “Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial”. (source)
Navruz-Varli, S.; et al. (2016). “Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.)”. (source)
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
The Anllela Sagra Diet For The Perfect Physique
The Secret Of The Anllela Sagra Diet
If you don’t know who Anlella Sagra is, you’re already missing out. Anllela is a 23-year old Colombian fitness celebrity. Her rise to fame is her Instagram page where she posts regularly and engages with her fans.
There is no doubt about the fact Anllela has the physique of a Greek goddess. She arguably has the best abs we have ever seen on a girl. While training plays an important role in developing her perfectly carved physique, you can’t overlook the significance of her diet.
No matter how hard you workout, you won’t see the results until your diet is on point. Pros like Sagra are known to be disciplined and follow a strict diet. Washboard abs like hers are made in the kitchen and not in the gym.
1. Eat Frequently
If you want to build muscle and lose weight, you should eat at regular intervals throughout the day. Anllela eats four times a day and spreads out her meals evenly. Many people have the misconception that skipping meals will help them lose weight.
Skipping meals can have the opposite effect. You might force your body into storing fat by missing meals. Eating frequently can increase your metabolism rate which can help you in burning fat even while you’re not physically active.
2. Take Protein With Every Meal
It is no secret protein is the most important macronutrient when it comes to building muscle mass. As a rule of thumb, if you want to gain muscle, you should be taking one gram of protein per pound of body weight daily.
It is important you span out your protein intake throughout the day. Don’t try to gulp down all the protein in one or two sittings. Eating protein containing meals will help your body repair and recover from your workouts. Every meal Anllela eats contains protein in the form of egg whites or chicken and veggies.
3. Cycle Your Carbs
Some people cut out all the carbs from their diet in order to lose body fat. There is a smarter way of doing this. You can cycle your carbs throughout the week. This way your body can better respond to your diet.
Anllela eats zero carbs on the first day of the week. Doing this will create a carbohydrate deficit in your body and it will have to use stored fat as a source of fuel. This sounds good but this approach is not feasible in the long run.
The second day of the week is a low carb day for Sagra. You can go all out on the third day of the week and meet your normal carb needs as per your body weight. Repeat these three days over and over every week and you will see incredible results.
4. Cheat Meals
Cheat meals are an important aspect of losing weight and body fat. They make your body work harder to burn all the extra calories, fats, and carbs you intake in a single meal. This ramps up your metabolism system and helps you lose weight.
Anlella Sagra eats a cheat meal four times in a month which usually consists of a burger, fries, cheesecake, and peanuts. This is enough for her to satisfy all her cravings. Sagra loves sweets and eats protein bars whenever she has a craving for them.
What do you think of the Anllela Sagra diet? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Instagram
The Ultimate Landmine Row Guide: Benefits, How To, and Variations
The landmine row is a classic exercise to build a strong back.
The landmine row is an incredibly effective exercise to work your upper body. It is a compound exercise that can help you build strength and add muscle mass to your back.
Your back is the second largest muscle group (after legs). To train it optimally and ensure overall development, you need to perform a variety of exercises to ensure optimal muscle fiber recruitment.
Since you only need a barbell for the landmine rows, you could do it even in a bare-bone gym. The anchored barbell also allows you to get maximum contraction and muscle fiber recruitment in your back while performing the exercise.
What is a landmine?
If the information above has you sold on the benefits of landmine rows but has left you wondering if you would be walking blindfolded across a landmine-ridden field, do not fret. We have got you covered.
To set up a landmine row, you could:
Place a weight plate at one end of the barbell to anchor it to the floor.
Anchor the barbell in the corner of a wall or squat rack in your gym.
Use a piece of specialized equipment like a landmine tube.
Ask your training partner to step onto the other end of the barbell while you complete your set.
Must Read: How The Landmine Press Boosts Strength Training
Muscles Worked
Since the landmine row is a compound (multi-joint) life, it engages multiple muscles, including:
Rhomboids
Teres Major & Teres Minor
Erector Spinae
Posterior Deltoid
Trapezius
Infraspinatus
Latissimus Dorsi
Brachialis
Brachioradialis
Biceps Brachii
Lower Pectoralis Major
Benefits
1. Allows a Bigger and Controlled Range of Motion
Since the barbell is anchored at one end while performing the landmine row, the other end moves at an angle. The angle of the bar allows you to apply force vertically and horizontally. You use a steady, controlled speed to move the barbell in a natural arc instead of in a straight line.
Since the bar follows a natural arc, you will feel more in control while performing the lift and might experience greater muscle fiber recruitment and better muscle pumps as you’ll be able to hold for longer at contraction points.
But why is that, you ask?
Because…
2. Changes in “Strength Curve“
The strength curve of an exercise refers to how “heavy” an exercise is at different points. While using a regular barbell, you will experience the same amount of force whether you are holding it one foot or five feet off the ground. The landmine, however, varies at different points.
When you first lift a landmine off the ground (do not try this in a war-infested zone), it is a horizontal movement, and so you are fighting against gravity – making the movement harder in the process.
However, as you go further up, the weight moves in an arc, increasing the slope. Meaning – Even though there is the same amount of weight on the bar, the higher the bar is, the “lighter” it will feel.
Related: How The Horizontal Row Enhances Solid Back Development
3. Great For Beginners
Since the landmine row has a pre-defined pattern of movement, it makes it easy for beginners to perform the exercise with the correct form. And because the bar moves in an arc, it increases your shoulder stabilizer muscle recruitment which can be very hard to achieve for a noob in exercises like the barbell or dumbbell row.
Check Out: 5 Tips For A Weight Room Beginner
4. Improves Muscle Balance and Stability
The landmine row can be easily adapted into a unilateral exercise which can help improve your muscle imbalances, core stability, and overall body balance.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Reduces Chances of Injury
The landmine row is a great alternative for people with pre-existing back issues as it allows a greater degree of freedom to work around your injuries.
This exercise also places less pressure on your shoulders and spine as compared to the barbell or T-bar row.
Must Read: 4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Technique
This is how to perform the landmine row correctly:
Secure one end of a barbell in a corner or a landmine attachment.
Load appropriate weight on the free end.
Face away from the anchor point and stand near the shoulder of the other end.
Stand over the barbell with one foot on either side with a slightly wider than shoulder-width stance.
Bend down and grab the barbell with both hands.
Hinge at your lower back and push your hips back as you lower your upper torso until it is at a 30-40 degree angle with the floor.
Slightly bend your knees and keep your back straight. Maintain this position throughout the exercise.
Take a deep breath and brace your core.
Pull the barbell towards your chest while leading with your elbows.
Focus on pulling back your shoulder blades as you elevate the bar.
Pause and contract your lats at the top of the movement.
While exhaling, return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Pro Tip: You could also use a V-handle bar attachment in this exercise as it can help you get a better grip on the bar.
Common Mistakes
Here are some of the most common mistakes that lifters commit while performing the landmine row:
1. Bending Too Low
Many gym-goers overdo the movement by bending over way too much. Bending over too low has a couple of drawbacks:
You cannot lift heavy as your center of gravity is off. This is a major setback as optimal back training requires both volume and intensity.
Makes your lower back vulnerable to an injury.
On the other hand, some lifters do not bend over at all. You need to be at a 30-40 degree angle with the floor to train your target muscles effectively.
Related: 7 Common (But Lethal) Fitness Mistakes You Need To Avoid
2. Flairing Out Your Elbows
Bodybuilding requires optimal muscle fiber recruitment and annihilation that you can only achieve through a solid mind-muscle connection.
If you flair out your elbows while performing the landmine row, you will not be able to contract your shoulder blades and lats at the top of the movement. Keep your elbows as close to your body as possible to make the most of the exercise.
3. Incorrect Back Posture
You need to ensure that you maintain a neutral spine throughout the exercise. Most lifters either make the mistake of arching their back or worse – hunching over.
The most common reason for a bad form is excessive use of weight. If you cannot maintain a neutral spine or cannot bend over to the 30-40 degree mark, you should drop the weight (and your ego) and try again.
4. Not Trying New Things
Apart from trying advanced training techniques like dead stops, intraset stretching, and varied TuTs, the anchored barbell allows you to try many variations to train your back from different angles. This point is also a perfect segue into…
Variations
Trying different variations and alternatives of the landmine row is a great way to ensure you never hit a plateau. Here are some variations that you need to try in your next back workout:
1. Parallel One-Arm Landmine Row
Since unilateral exercises allow you to focus on one side at a time, they are a great alternative if you are dealing with muscle or strength imbalances.
Steps:
Anchor a barbell in a corner.
Stand on the right side of the barbell so that your left foot is a few inches away from the bar.
Assume a shoulder-width stance.
Hinge at your hips and bend over while maintaining a neutral spine until your torso is at a 30-40 degree angle with the floor.
Grab the shoulder of the barbell with your left hand and place your right elbow on your right knee to help stabilize your lower back and pelvis.
Take a deep breath and pull the bar towards your chest.
Pause and contract at the top of the movement.
Return to the starting position slowly while breathing out.
Repeat for recommended reps before switching sides.
2. Meadows Row
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This variation was made famous by the late, John Meadows. Although the Meadows row primarily targets your back, it also challenges one’s grip and indirectly targets the bicep.
Steps:
Position a barbell in a landmine attachment or the corner of a wall.
Stand at one end of the barbell so that your body is perpendicular to the bar.
Assume a split stance with the inside leg back and the outside leg forward.
Bend forward until your chest is just above parallel to the floor.
Grab the bar with a pronated grip.
Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
Pause and contract your lat at the top of the movement.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: In the Parallel One-Arm landmine row and Meadows row, you could also use a bench to add variety to the exercise. Using a bench reduces your core engagement and allows you to focus on contracting your lats and shoulder blades during the movement.
3. Inverted Row
Inverted rows are one of those exercises that look super easy but will have you running on fumes by the time you are done with them – or they are done with you.
Steps:
Stand in front of a squat rack or Smith machine.
Set the bar at the desired setting. If you are a beginner, consider setting it at your waist height as it will allow your arms to fully extend while keeping your body off the floor.
Get under the bar and grab it with a pronated shoulder-width grip.
At the start of the movement, your body will be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Contract your core and glutes and pull yourself up, leading with your chest.
Your body should remain in a straight line throughout the movement.
Pause and contract for a second at the top of the movement and ensure that your shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended.
Repeat for recommended reps.
4. Seal Row
Seal row is an isolation exercise that will take your back gains to the next level.
Steps:
Elevate a flat bench by placing an aerobic step under each side.
The height of the bench should be adequate so that the weight plates do not touch the floor when your arms are fully extended.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Inhale and pull the bar towards your abdomen.
Pull the bar until it touches the underside of the bench.
Pause and contract your shoulder blades and lats at the top of the movement.
With control, lower the bar back to the starting position.
Repeat for recommended reps.
Related: T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations
5. Pendlay Row
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Developed by Olympic weightlifting coach Glenn Pendlay, the Pendlay row is a bodybuilding exercise that activates muscle groups throughout your body—including your lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids.
Steps:
Stand upright in front of a barbell with a shoulder-width stance.
Hinge at your hips and begin to bend your hips and knees to lower your body toward the barbell.
Grab the bar with an overhand grip and engage your back muscles by rotating your shoulders outward.
Maintain a flat back and keep your chin tucked throughout the movement (as if you were holding an egg under your chin).
Initiate the upward movement by squeezing your lats and pulling the barbell toward your lower chest. Keep your elbows as close to your body as possible.
Pause and contract your lats at the top of the movement.
While maintaining your rowing alignment, straighten your elbows and allow the barbell to travel back toward the floor until the weight plates contact the ground.
Pause for a second at the starting position.
Repeat for recommended repetitions.
Next Read: Annihilate Your Workout with These Landmine Exercises
Conclusion
The landmine row is an effective back builder and should be a part of every lifter’s exercise arsenal. Switching up your time under tension and rep tempos while performing the exercises mentioned above will give you enough variations that will keep you busy for a long time.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Muscle Building Guide for Beginners, According to Pro Natural Bodybuilder
INBA PNBA pro natural bodybuilder Christian Lang put together a muscle building guide for beginners.
If you’re new to working out, you’ll likely want to build more muscle and may be struggling to put on the mass you want. To build muscle, you must follow a few golden principles to get the most out of your training, especially for a beginner. German International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) competitor, Christian Lang, knows that building muscle as a beginner can be challenging, so he put together a muscle building guide for beginners on Instagram (IG). When it comes to nutrition, Lang said:
“Lots of vegetables and fruit and lots of protein – these should be the basics.
500-800g of vegetables and fruit (together) and 4 protein doses a day should be absolutely standard.”
Regarding training, Lang stated:
“EVERY muscle should be trained hard, and hard doesn’t equate to heavy weight.
Use a weight that you can use 10-20 times with clean technique and stop when you notice a technique discrepancy. The more complex and difficult an exercise is, the fewer reps you should do with it (squat, deadlift, bench press, overhead press, pull-up, row, etc.)”
Christian Lang suggests you have a diet filled with protein, fruits, and veggies. He also believes in lifting weights at a high intensity. However, Lang notes that doesn’t necessarily mean using heavier weights. Instead, he thinks more volume – 10 to 12 reps – with better technique on big compound movements will yield you more results.
See his complete muscle building guide for beginners in the IG post below.
https://www.instagram.com/p/CYqbvg-stg2/?utm_source=ig_web_copy_link
Christian Lang is a German INBA PNBA athlete who earned his INBA PNBA pro card in early June of 2021 after winning the overall in the Classic Physique class at INBA Hungary. Shortly after, he won the overall at the German Natural Bodybuilding & Fitness Federation (GNBF) German Championships 2021.
Natural Bodybuilding and WADA Compliant
Natural bodybuilding leagues differ from those like the International Federation of BodyBuilding and Fitness (IFBB) Pro because they require drug testing. The IFBB Pro doesn’t necessarily support the usage of drugs. However, they don’t have any drug testing standards in place that natural bodybuilding leagues like INBA PNBA have.
The INBA PNBA has the strictest drug test standard for its competitors – the World Anti-Doping Agency (WADA). The Olympics use these metrics, and it has a list of all banned substances the government prohibits professional athletes from using during sporting events to make competition fair. Sadly, other natural bodybuilding leagues don’t follow the same rigid drug testing standards the INBA PNBA use. Therefore, athletes’ doping may often go unnoticed.
That is until they are eligible to compete in the INBA PNBA. Since other natural bodybuilding leagues aren’t WADA compliant, new INBA PNBA competitors transferring from other natural bodybuilding leagues face the risk of failing a drug test administered. Since they could have previously passed it in a different natural bodybuilding league, and if you fail a drug test before, during, or after competing in an INBA PNBA show, you’ll be stripped of your title and thrown on the Hall of Shame. And never earn a chance to land a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA.
Generation Iron is looking forward to seeing how Christian Lang does this upcoming 2022 natural bodybuilding season!
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