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Common Periodization Models And Understanding When To Use Them
Periodization for Maximizing Progress
Not to be confused with renaissance periodization, periodization is simply a form of resistance training that is used by athletes and gym goers alike.
For decades, periodization has been seen as the ultimate programming method for bringing about optimal strength adaptations.
In the fitness industry, it is very rare that something radically new is introduced – especially in terms of programming.
Scientific studies are constantly moulding our understanding of physical training and while specific strength training methods may adapt to reflect these findings, the fundamental principles of periodization remain.
These principles have remained steadfast throughout the years and will continue in the years to come.
Undoubtedly, there will always be small tweaks to align with demands, requirements and current niches but this is not a negative thing.
It is this continually progression that prevents the fitness industry from becoming idle. It is crucial that these tweaks takes place to align with the most recent research.
With so many different training techniques, it can all become very convoluted. However, by taking a step back it becomes very clear that having many training options is actually of great benefit.
The array of choices that are available allow you to select a program that is most specific to your goals, needs, preferences and requirements.
In addition to this, it also provides an insight into the reasons behind why trainers often program in a variety of different ways.
For example, many of you have likely read about Jim Wendler’s 5/3/1 method. However, have you ever considered why exactly Wendler used this approach?
It is possible to learn a great deal about programming and get to grips with many different methods of strength training. The importance of personal growth is often overlooked.
If you are looking to achieve a specific goal or training adaptation, it’s likely that it has tested, studied and applied before.
This article will present and analyze 3 of the most common forms of training periodization (1). It will help you grasp the structure of each method and understand when to apply it to your training.
For those of you who are intermediate or advanced lifters, the likelihood is that you have inadvertently been using these methods from day one.
The History of Periodization
Our understanding of periodization originates from the general adaptation syndrome (GAS) theory (2) which was constructed in the 1950’s.
In the GAS theory, when the body experiences a new stimulus (such as strength training), there are 3 associated phases – alarm, resistance and exhaustion.
The alarm phase refers to the initial shock associated with the new stimulus. Delayed onset muscle soreness (or DOMS) is an excellent example of this.
Resistance is the adaptation to the stimulus. In the phase, the body adapts to become stronger and can consequently deal with the stimulus more efficiently.
Exhaustion is experienced when the body can no longer deal with the stimulus that it is being exposed to. In other words, this is overtraining which leads to a decrease in performance.
Ideally, the goal is to stay within the resistance phase for as long as possible. Doing so will maintain optimal performance and consequently cause maximal adaptation.
The methods utilized in periodization aim to keep the individual in this resistance phase for the greatest period of time possible.
Your previous training experience, activity levels and goals will all combine to determine which periodization model you should follow.
Understanding Periodization Cycles
There are a couple of periodization terms referring to specific timeframes that you should be aware of.
The majority of periodized strength programs can be broken down into macrocycles, mesocycles and microcycles.
Typically, macrocycles are annual, mesocycles are monthly and microcycles are weekly blocks of training.
Be aware that the length of time of both the mesocycle and microcycle can vary depending on the coach, model and season.
1) Linear Progression Periodization
The most commonly used periodization model by a distance. If you remember back to when you first started strength training, it’s likely you followed a linear progression model.
This annual model looks to gradually increase the demand and intensity while simultaneously decreasing volume over a prolonged time period.
The principle behind this model is to progress in one variable and build up to a peak. This is typically done by following the progressive overload principle.
Following this model is ideal for those looking to build strength and lay a solid foundation. The reason it is often used by novices is that it is very simple to understand and implement (3).
Not only is it simplistic, it is undoubtedly effective.
So when should linear periodization be used?
For those who are working up to a competition or event, a linear progression program is recommended.
Training will allow for steady, consistent progress and allow the individual to reach a peak in time for the competition or event.
For example, if an individual is training for a long distance running event in a years time, training can be tailored to gradually progress to avoid overtraining and peak in time for the event.
As mentioned, this form of periodization is ideal for beginners. Many beginners will not be able to follow more advanced training methods and therefore, a linear program is most appropriate for their needs and experience.
Finally, periodized programs are useful for athletes who participate in a short season sport or have multiple competitions in quick succession.
As with the running event, the program allows for a gradual build up in time for the season or competition.
2) Non Linear / Undulating Periodization
Unlike linear programs, this periodized program constantly varies in terms of stimulus over a number of cycles (4).
Non-linear / undulating programs also focus on gradually increasing a number of variables whereas linear programs only focus on one.
Variables that are commonly manipulated during these types of programs are exercise, intensity, volume and training adaptation. These manipulations can be programmed daily, weekly or bi-weekly.
There is no doubt that training programs that follow an undulating pattern are much more advanced than linear progression programs and they are often used by advanced lifters / athletes.
They are a superb method of simultaneously training multiple variables. For example, strength may be trained in the first session, power in the second, and endurance in the third.
When should the non-linear / undulating approach be taken?
Well, as mentioned, the model is ideal for those who are at an advanced level. Those who have more than 2 years training experience may benefit from the consistent variable manipulation.
After a period of time, the body becomes accustomed to the stresses of strength training and a plateau may be reached. Juggling training variables may help to move beyond any training plateau.
Secondly, those who participate in a sport which involves long seasons may be suited to an undulating program.
During the course of a full season, an athlete has to be capable of performing optimally across a number of variables.
Constantly changing the focus of training, will prevent overtraining of one variable and will instead maintain equilibrium across a range of variables.
3) Block Periodization
While the previous periodization styles have been around for a long time, block periodization is relatively “new”.
With block periodization, training periods typically last 2-4 weeks and each block focuses on three individual phases, all which vary in intensity (5).
The phases are accumulation (50-75%), transmutation (75-90%) and realization (90%).
The purpose of these individual blocks is to ensure that the athlete stays at a peak level for the longest time possible.
Since training for many sports involves long durations and multiple peaks, block periodization is seen as ideal.
Block periodization also allows the athletes to focus on sport specific adaptations that they require for their particular sport.
For example, an athlete that doesn’t need to build significant muscle size for their sport, will not train for it.
Those looking to maintain athleticism over a prolonged time period should consider utilizing block periodization.
Regularly working on sport-specific variables will facilitate improvements in how the athlete performs in the sport, while minimizing the risk of burnout.
When should block periodization be applied?
There are a number of sports that have multiple peaks throughout the season. Athletes that participate in a sport which involves multiple competitions should adopt a block periodized program.
The most important considerations to be made with block style periodization is the athlete’s needs and order of the blocks.
The blocks should be rotated appropriately to align with the athlete’s schedule and upcoming competitions. If done correctly, the athlete be suitably primed for competition.
Final Word
There are a number of periodization styles that can be applied to bring about optimal adaptations. It is critical however that the sport, athlete’s training history, experience, needs and preferences are all considered when selecting a periodized model.
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References:
1-Lorenz, Daniel; Morrison, Scot (2015-11). “CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST”. International Journal of Sports Physical Therapy. 10 (6): 734–747. ISSN 2159-2896. PMC 4637911. PMID 26618056.
2-Selye, Hans (June 17, 1950). “Stress and the General Adaptation Syndrome”. British Medical Journal. 1 (4667): 1383–1392. ISSN 0007-1447. PMC 2038162. PMID 15426759.
3-Miranda, Fabrício; Simão, Roberto; Rhea, Matthew; Bunker, Derek; Prestes, Jonato; Leite, Richard Diego; Miranda, Humberto; de Salles, Belmiro Freitas; Novaes, Jefferson (2011-7). “Effects of linear vs. daily undulatory periodized resistance training on maximal and submaximal strength gains”. Journal of Strength and Conditioning Research. 25 (7): 1824–1830. doi:10.1519/JSC.0b013e3181e7ff75. ISSN 1533-4287. PMID 21499134.
4-Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
5-Issurin, V. (2008-3). “Block periodization versus traditional training theory: a review”. The Journal of Sports Medicine and Physical Fitness. 48 (1): 65–75. ISSN 0022-4707. PMID 18212712.
Former Mr. Olympia Shawn Rhoden Reportedly Dead At 46 Years Old
Pro bodybuilder and former Mr. Olympia champion Shawn Rhoden has died.
More sad news has hit the bodybuilding world in already tragic year – pro bodybuilder and former Mr. Olympia champion Shawn Rhoden has reportedly died of a heart attack. He was 46 years old. The pro bodybuilder was a modern legend in the sport who also faced serious controversy in the years after winning the Mr. Olympia in 2018.
Very little information has been revealed at the time of this writing. But sources close to Generation Iron have reported that Shawn Rhoden suffered a fatal heart attack. Posts on social media from fellow athletes, experts, and fans have begun to pour out Saturday morning for the late pro bodybuilder.
An aspiring soccer player in his early teens, Shawn Rhoden discovered bodybuilding in 1992. One of his earliest inspirations was the former Mr. Universe champion Yohnnie Shambourger. Rhoden entered into his amateur bodybuilding career – only to face several injuries that pulled him out of competing. Shortly after, his father passed away.
The combination of these two events led to Shawn Rhoden developing an addiction to alcohol – completely derailing any chance of returning to a career of competitive bodybuilding. However, after putting much work into slow recovery, he returned to the sport and eventually earned his IFBB Pro card in 2010.
Shawn Rhoden placed 11th at his Mr. Olympia debut in 2011. Just one year later he rose up to third place. From that moment on, Rhoden remained in the top five at the Mr. Olympia competition year after year. He was seen as a serious threat to the title and was well known and respected for his smaller more aesthetic physique compared to the “mass monster” body types of his fellow competitors.
In 2018, Shawn Rhoden defeated Phil Heath in the Mr. Olympia. He was 43 years old – making him the oldest bodybuilder to ever win the title. His win was also notable for being the first person to dethrone Heath, who had won seven straight titles in a row and was looking to tie the world record of eight championship victories.
Leading up to his Mr. Olympia victory, a documentary was filmed chronicling his training and prep leading up to the competition titled Flexatron: Becoming Shawn Rhoden. The documentary also dove deep into his past exploring his upbringing, his series of injuries, the tragic passing of his father, and his alcohol dependence. Generation Iron distributed the film in 2019, releasing less than one year after his Mr. Olympia victory.
In July 2019, Shawn Rhoden was accused of sexually assaulting a fellow female bodybuilder at a hotel in Salt Lake City, Utah. The accusations claimed the events took place in October 2018 – very shortly after his Mr. Olympia win. He was formally charged in July of 2019. Shortly after the official charge, American Media Inc (AMI) issued a statement officially banning Rhoden from competing at the Mr. Olympia competition. This decision was to be reconsidered upon the conclusion of legal proceedings. Up until his passing, the accusations against Shawn Rhoden were never proven nor cleared.
Despite controversy, Shawn Rhoden was seen as a legend in the sport by many fans and athletes in the community. His excellent conditioning and near-Classic Physique made him a unique standout representing an older era of the sport. He is one of only 17 competitors to ever win a Mr. Olympia title.
The bodybuilding community has already begun an outpour of condolences via social media:
This is still a developing story. Generation Iron will continue to update as more information becomes available. The entire Generation Iron staff sends condolences to friends and family of Shawn Rhoden during this tragic time.
How Knee Sleeves Help Bodybuilders Stay Physically Healthy
The right equipment can save you a lot of pain.
We constantly put our muscles and joints under serious amounts of stress but knee sleeves can actually be a great alleviation tool. As bodybuilders, finding the perfectly sculpted physique requires hard work and serious dedication, does it not? With that comes a sense of pressure, both internal and external, to compete and be the best. Lifting massive amounts of weight to see our desired gains, while also moving with efficiency simply starts to beat up our joints and can lead us down a road we just don’t want to go.
Enter knee sleeves, a great piece of equipment to provide for comfort and support for those valuable, and often times vulnerable, joints to keep us as healthy and safe as possible during those big lifts. The right knee sleeve will prove to be a useful tool as you seek to alleviate much of the load that those heavy lifts cause. And as athletes seeking the most for balance and symmetry, protecting your entire body equally seems like a no brainer.
Let’s take a look at knee sleeves and their role in helping bodybuilders really achieve success. We’ll talk benefits. We’ll talk finding the right sleeve. We’ll talk why it matters for bodybuilders. And most importantly, we’ll give you some amazing options so you don’t have to sift through websites to find the right one. Your answers are below so let’s get into it.
Benefits Of Knee Sleeves For Bodybuilders
Knee sleeves have tons of benefits for athletes of all sports, but especially for those working with heavy weight and explosive movements. At the end of the day, a great knee sleeve will promote confidence in your lifts so you feel as though you can push it to the next level without hurting yourself, or something worse.
Benefits of a quality knee sleeve include:
Compression and comfort: Work to add nice compression with a comfortable feel to reduce pain and decrease swelling.
Support your muscles and joints: Knee sleeves will support your muscles and decrease muscular vibrations to help fight fatigue and improve athletic performance.
Prevent injury and unwanted pain: Protect those vulnerable joints from pain and unwanted soreness keeping you free from dreaded injuries (1).
Better recovery: By promoting better workouts, healthy oxygen and blood flow, and less lactic acid build-up, your recovery is even more heightened for faster bounce back.
Choosing The Best Bodybuilding Knee Sleeve
Like most equipment, choosing the best knee sleeve can be a challenge. Going into the search, having a rough idea of what you want in terms of size and level of comfort can help narrow down your search.
When it comes to size, typically knee sleeves come in 3mm, 5mm, and 7mm. A 3mm knee sleeve is typically best for those endurance athletes as it is lighter and can help with better movements. Those 5mm and 7mm knee sleeves are most likely more in line with what a bodybuilder needs for they are thicker to provide for better support, while still being functional enough to move if need be. A 7mm may be more for those heavy lifters, so getting into powerlifting territory, but a 5mm knee sleeve should be exactly what a bodybuilder needs for both support and comfort.
Other factors to consider for a bodybuilding knee sleeve are whether or not you want padding, which can add comfort but affect mobility, the type of material used to maximize comfort as best you can, and the fit in terms of how tight you want your sleeve to not restrict movement, but still offer a snug, supported feel (2).
Knowing When To Use Them
Often times, the question comes up of when to use a knee sleeve. If you are just starting out with bodybuilding, you most likely don’t need a sleeve for the amount of weight isn’t as stressful as it will get to be. However, if you have existing knee problems then a sleeve may be a good bet to help keep you as healthy as possible. You also want to be conscious of becoming reliant on a sleeve. Working on proper form and maximizing your technique without a knee sleeve can help prevent any of those unwanted injuries that may unfortunately arise and not keep you so dependent on using a knee sleeve.
Bodybuilders & Knee Sleeves
So, for us bodybuilders, a knee sleeve can help us greatly. In terms of our workouts, we tend to push our bodies to the absolute max and having that extra support is something we just absolutely need (3). While we look to build a sculpted physique, fix any imbalances, and push ourselves to the max, knowing we have the tools to help get things done is exactly what we need to give ourselves the best support for all those bodybuilding wants.
The Best Bodybuilding Knee Sleeves
As promised, we wanted to share some awesome knee sleeves that are well-designed and can offer only the best in terms of overall comfort and support. SBD offers two great options in 5mm and 7mm so you can tackle any of your lifting wants with ease. Two great options, they are competition approved and designed to minimize risk and maximize performance. Mava Sports and Rehband offer two other great options perfect for tackling those movement needs and giving you the best in terms of overall support.
Check out our list of the Best Knee Sleeves for more great products!
Wrap Up
Knee sleeves are one of those luxuries afforded to us bodybuilders for their ability to greatly impact all of our gains and offer comfort and support to any of our lifts. While we seek to improve in all areas of our training and performance, having things like knee sleeves can be comforting in knowing the more we lift, the more protection we indeed have. Check out a great pair of knee sleeves and see what this great piece of equipment can do for your bodybuilding goals.
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
Aasa, U.; et al. (2016). “Injuries among weightlifters and powerlifters: a systematic review”. (source)
Machek, S.; et al. (2021). “Neoprene Knee Sleeves of Varying Tightness Augment Barbell Squat One Repetition Maximum Performance Without Improving Other Indices of Muscular Strength, Power, or Endurance”. (source)
Sharif, N.; et al. (2017). “Biomechanical and functional efficacy of knee sleeves: A literature review”. (source)
Larry Wheels Shares Exercise To Build A Massive Back
Larry Wheels recently posted a video of a workout to build a huge back.
Larry Wheels is a well-known powerlifter who is seen moving huge weight in the gym during workouts. Recently, Wheels shared a video to Instagram performing a 220kg (485lb) back row.
In his caption, Wheels claims this is the best workout to develop a huge back. In the video, Wheels is seen moving the large weight up to his stomach and returning it to the floor at a rapid pace. He is making the lift look easy despite the incredible amount of weight.
“485lbs/220kg rows for reps develop a huge thick back.@ulissesworld@teampersonalrecord for the straps I’m using!”
Larry Wheels has been putting up some huge numbers in the gym. Just a week ago, he set a new PR with a 140lb shoulder press for 17 reps. He has also shown big numbers performing an overhead press. Wheels is also known for his massive squats.
In September, Wheels set a new personal best with a 950lb squat. This came one week before he suffered a quad injury performing the same lift. Wheels was seen dropping the huge weight off his back after his quad seemed to pop. This forced him to take some time off but he quickly returning to the gym.
Wheels has been putting up some huge numbers because of his work as a powerlifter but has also dabbled in the sport of arm wrestling. This was a venture that did not last long but Wheels had some big-time matchups against the likes of Schoolboy. While Wheels has made his return to powerlifting, he plans to compete in arm wrestling once again.
Larry Wheels announced he will be taking on powerlifter Brandon Allen in an arm-wrestling match. This will take place on CoreSports.world in December. Wheels will not be the only high-profile athlete appearing at the event as both Hafthor Bjornsson and Devon Larratt will be present.
This is a chance for Wheels to compete against an athlete who has a similar background. This will be an exciting match because of the preparation done by the two competitors. There is a chance that this is an even match that makes for some must-see action.
One thing we do know is that Larry Wheels is known for his trend of setting different personal records in the gym. That has continued recently and he is continuing to share some workouts to build up different body parts.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Eddie Hall Raises Charity Wager To Hafthor Bjornsson to $200,000
Eddie Hall has now raised his offer to Hafthor Bjornsson to $200,000.
The boxing match between Eddie Hall and Hafthor Bjornsson has plenty of hype and there is not even a date set yet. This began with plenty of personal history but the stakes have been raised in recent weeks. Now, Hall is willing to offer $200,000 for a charity match against Bjornsson.
This began with an original offer of $100,000 from Hall. This money would be donated by the loser of the fight to the charity of choice of the winner. This adds another exciting dynamic to a boxing match that has been a long time coming.In a recent Instagram post, Hall doubled his original offer.
“Well, it’s been over a week and he’s ignored me, and I’ve heard from a mutual friend that he doesn’t want to do the deal because he’s scared to lose. Which, I don’t blame him. So, I want to make this a bit easier for you Thor, and please everyone put pressure on him now. So the new deal is, if I beat you, you have to pay $100,000 to my choice of charity. If you beat me, I will pay $200,000 to your choice of charity.”
“Come on now, don’t ignore me, this is for charity. We’ll get the promoter to put it right into the contract, so there’s no getting out of it. So everyone put pressure on Thor, and don’t ignore me again. Let’s pull the deal on this, let’s do something good for charity.”
During his video, Hall mentions that be believes Bjornsson did not accept his offer because of a fear of losing. Because of this, he raised the stakes to try and persuade the strongman turned boxer to accept the challenge.
Eddie Hall suffered a torn tricep that kept him out of the original fight scheduled for September. This allowed Devon Larratt to step in his place and take on Hafthor Bjornsson. The two have been linked for years now in the sport of strongman. This is because of deadlift world records and World’s Strongest Man competitions. Now, the two have a chance to meet in the ring to see who is the better boxer.
Hafthor Bjornsson has more experience in the ring under his belt but Eddie Hall has been training through his injury. Now that he is back to seriously gearing up to take on Bjornsson, he has made it clear that a wager for charity is on the table.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 18: Shaun Clarida & Flex Lewis’ Men’s Open Future
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Craig Golias reacts to Shaun Clarida’s Men’s Open win and debates about his potential in Men’s Open Olympia alongside Flex Lewis and Hadi Choopan.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias discusses the growing number of Men’s 212 athletes moving to Men’s Open including Shaun Clarida, Flex Lewis, and Hadi Choopan. He also talks thoughts on Only Fans and neck training.
The bodybuilding season might be coming to a close but there’s still a lot of exciting news coming out of the sport post Olympia. While the European Tour is no where near as momentous as it was in decades past, some interesting results have surfaced over the last few weeks. The biggest news was not simply Shaun Clarida winning a Men’s Open competition – but his announcement that he wants to try and compete in both Men’s 212 and Men’s Open Olympia next year.
This news alongside Hadi Choopan’s switch two years ago and the impending debut of Flex Lewis in Men’s Open is bringing a wave of Men’s 212 athletes into Men’s Open. How will it all turn out? Vlad Yudin connected with Craig Golias for a new episode of Talking Huge to discuss at length. Let’s jump into it.
Shaun Clarida’s Men’s Open Victory
At the Legion Sports Fest Pro 2021, Shaun Clarida turned heads by announcing he would compete in the Men’s Open division. This put him against the likes of Regan Grimes and Sergio Oliva Jr. Even more surprising were the results – Clarida beat out Grimes and Oliva Jr. for his first victory in Men’s Open. We asked Craig Golias his thoughts on the victory.
While Craig Golias congratulates Shaun Clarida for the victory – he doesn’t see this as a big change for Clarida’s career. In Craig’s opinion, Clarida wasn’t going up against the best of the best Men’s Open competitors. Craig also points out that Clarida isn’t just any Men’s 212 athlete – he’s the former Olympia champion. A Men’s 212 Olympia champion going against a lineup of non-Olympia champion Men’s Open competitors is very different than if Clarida was competing in the Men’s Open Mr. Olympia.
Of course, it seems that Shaun Clarida knows this as well. He’s already made a statement in a recent interview claiming that he’d like to try and compete in the Men’s Open Olympia. In his perfect world, he’d be allowed to compete in both Men’s 212 and Men’s Open. If and when that occurs, we’ll be sure to follow up with Craig Golias on his take.
The Bigger Picture: More Men’s 212 Athletes Move To Men’s Open
We also asked Craig Golias his opinion in the wider view regarding Men’s 212. Over the past few years, a handful of impressive Men’s 212 athletes have moved over into Men’s Open. Hadi Choopan has been competing in Men’s Open Olympia for three years and has made it into the top 5 each year. Flex Lewis has been preparing for his Men’s Open debut at Mr. Olympia – but has not yet competed due to personal circumstances. And now – Shaun Clarida looks to be making waves in Men’s Open.
Could this be a signal that size is starting to play less importance in Men’s Open? After decades of “mass monster” physiques reigning supreme, will aesthetics start edging out size as a deciding factor for victory? Craig Golias is excited to see what happens. He’s curious to see what Shaun Clarida can do in Men’s Open Olympia. He’s by far the shortest competitor in Men’s 212 to make the transition. Craig is most excited for Flex Lewis. He believes if any Men’s 212 competitor could move up and win Men’s Open Olympia – it would be Lewis.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also discusses the world of Only Fans and if he would ever make an account. He also talks about neck training and gives an update on his nerve damage injury. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Flex Lewis Reunites With Neil Hill Who Vows He Will Bring Something Special
Flex Lewis and coach Neil Hill vow to bring something special to the stage in 2022.
It appears that Flex Lewis and his coach Neil Hill are back together and looking to bring something special to the stage in his return. The former 212 champ is looking to make his case for Mr. Olympia.
The Open Bodybuilding division has been getting much more interesting these days. Not only is the division getting some new young blood to compete, it’s also drawing the attention of champions from other divisions. While Shaun Clarida has declared his intentions to move to compete in the Men’s Open division, another former 212 kingpin had made it clear he wanted to make the step up to the bigger category.
James “Flex” Lewis was angling to compete at the 2020 Olympia in the Men’s Open Bodybuilding. Unfortunately Flex Lewis was injured ahead of the show. Further complications led to the former 212 champion missing the 2021 show as well.
It’s clear that Flex Lewis already had the goods to become a top contender in the Men’s Open Bodybuilding division. But without being able to step on stage to prove that point, the notion still lingers. While 2021 may have been a bust for Flex Lewis, 2022 could prove to be much more promising.
Bringing Something New
After being away from his coach Neil “Yoda” Hill for several months it appears that Flex Lewis is ready to get back on the horse. The former 212 champ posted the below on social media featuring coach Hill.
After several months of separation we are back with Chest day @the_dragons_lair so happy to train again with Coach @neil_yoda_hill1 excited for all that’s to come.
In the video the famed coach stated that Flex Lewis would be bringing something special to the stage in 2022. With that said, Lewis has been unable to make good on his promise to compete in the Men’s Open division for years now. At this point it’s possible that Shaun Clarida could beat Lewis to the punch in being the first 212 champion to become a legit contender in the Open. But coach Neil Hill has all but confirmed that Flex Lewis is definitely itching to come back in 2022.
“There’s been a lot of challenges over the last three years since Flex Lewis has been on stage,” said Hill. “I know there’s a lot of excitement and anticipation, and people keep asking ‘When is Flex Lewis back on stage?’ … Like everything in life, you have to look at longevity and you also need to prioritize what’s more important. There’s been a lot of things taking place in Flex’s life… we are officially back in official off-season training. So our eyes are firmly on the prize.”
You can see the full video of their training together here.
Do you think Flex Lewis can become Mr. Olympia in 2022?
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.
cbdMD 750mg Berry CBD Oil Tincture Review For Fast Acting Support
This CBD tincture is simple, pure, and versatile for fast acting support.
Product Overview
With so many CBD products on the market, it can challenging to decide what is best for you. Tinctures, topicals, gummies- you name it, companies have it. But it’s a consumer’s market, which is to our benefit. Having so many options and plenty of great choices only lends itself to the bettering of our own lives as we look to maximize our recovery as best we can. CbdMD 750mg Berry CBD Oil Tincture is a great product for fast-acting relief in the most simple and pure way and the Berry flavor will make you want this every single day.
What a good CBD tincture will do is work quickly to give you the best benefits in the most effective way possible. With many strengths, you can find the appropriate amount for you to ensure only the best in terms of both health and performance. Working to relieve pain, reduce stress, and aid in your overall wellness, a great CBD product will do just that. CbdMD 750mg Berry CBD Oil Tincture can do this and so much more and is definitely a top choice for tinctures.
cbdMD 750mg CBD Oil Tincture is a simple, pure, and versatile way to get fast acting relief for all your CBD needs.
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
CBD Oil Tincture Highlights
CbdMD has created this top of the line CBD tincture with many strength, but the Berry flavor in 750mg is the right amount for your needs. This simple, pure, and versatile CBD supplement is made with Superior Broad Spectrum CBD infused with MCT oil for fast-acting relief. With non-detectable levels of THC, this supplement will help promote a sense of calm, boost exercise performance, help manage everyday stress, and support your overall wellness.
The product as a whole comes in two sizes and six different concentrations, while also offering four flavors. Available in either 30mL or 60mL, you get the option of strength including 300mg, 750mg, 1,500mg, 3,000mg, 5,000mg, and 7,500mg. Great flavors of Natural, Berry, Orange, and Mint round out this amazing CBD tincture. But for those looking to capitalize on their gains in an efficient way, the 750mg Berry Tincture is perfect, delicious, and seriously fast acting.
Ingredients
Hemp Extract Blend: Great for faster recovery time, reducing muscle soreness and inflammation, reducing stress and anxiety, as well as your immune system, and providing for less discomfort as you grind away with your workouts. This blend includes Cannabidiol, Cannabigerol, and Cannabinol (1,2).
MCT Oil: Works to allow for better absorption so these nutrients hit your body faster and more efficiently. It is also a solid source of energy for your brain and cognitive functioning (3).
Other Ingredients
Natural Flavor
Type Of Application
Tincture
CBD Dosage
750mg (also comes in 300mg, 1,500mg, 3,000mg, 5,000mg, and 7,500mg)
Best Way To Take/Use
Fill the dropper halfway and squeeze under your tongue. Hold for 30-60 seconds and swallow.
Price, Flavors & Effectiveness
CbdMD 750mg Berry Tincture is exactly what you need to give your body that recovery boost while also improving your overall health and wellness. With 750mg of fast-acting and high-quality CBD, the Berry flavor is everything and will keep you coming back for more.
Pros
Superior Broad Spectrum CBD formula
Great benefits and supporting cannabinoids
USA-grown hemp and third party tested
Gluten-free and vegan with a natural Berry flavor
Cons
Premium priced option
Price: $89.99
Featured cbdMD Athlete
Flex Lewis is an IFBB pro bodybuilder who works with cbdMD to use and promote their great products. To help with his own muscle and recovery goals and keep him thriving as he continues his successful bodybuilding career, Lewis relies on cbdMD to provide him with the best CBD supplements around. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end and the 750mg Berry Tincture is that fast-acting supplement to do just that.
Check out our list of the Best CBD Supplements for more great pain relief and fast-acting CBD products!
Overall Value
CbdMD 750mg Berry Tincture is that fast-acting CBD supplement you need most to boost your training, performance, health, and wellness. Produced by a company who knows the needs of athletes, cbdMD only works with the highest quality ingredients because you deserve to put only the best into your body. What you are really getting is a top tier tincture with transparent and safe ingredients to provide fast-acting and versatile support. Try cbdMD 750mg Berry Tincture today and give your recovery the best chance at success.
Try cbdMD 750mg Berry Tincture Today
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*Images courtesy of cbdMD and Envato
References
Baron, Eric P. (2018). “Medicinal Properties of Cannabinoids, Terpenes, and Flavonoids in Cannabis, and Benefits in Migraine, Headache, and Pain: An Update on Current Evidence and Cannabis Science”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Ketogenic Medium Chain Triglycerides Increases Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Make These Small Changes in Your Daily Routine to Kick Start Your Fitness Journey
Everyday Changes You Need to Make for Leading a Healthy and Fit Life
Kick-starting a healthy lifestyle can be one of the biggest challenges in transforming your lifestyle. For some people, going to the gym six days a week and eating healthy can sound intimidating.
Many people never start working out and transforming their bodies because they think it is too hard and will take up a lot of time from their daily schedules. Getting over this misconception is almost like winning half the battle.
This article isn’t about what to do when you’ve entered a gym. It is about how to reach the gym and commit to a healthy lifestyle in a progressive manner. A spurt of motivation is the last thing you need before starting on your fitness journey.
We see hundreds of people joining gyms as their New Year’s resolutions but almost all of them drop out soon. You need the determination to take on this challenge as transforming your physique isn’t going to be easy and it is going to take time. Usually, longer than you would have imagined.
Hydrate
The first change you can make is to drink water, lots of it. Our bodies are made up of 70% water and people still make the mistake of only drinking water when they are thirsty. If you want to get in shape, you should be drinking at least a gallon of water every day.
Drinking four litres of water might look like a monumental task if you’re someone who drinks 4-6 glasses of water in a day. You can set mini goals of drinking a glass of water every half an hour to achieve this goal.
Setting reminders on your phone can also help you in achieving this goal. By keeping yourself hydrated, you can increase your brain power, flush out toxins, boost your immune system, prevent headaches, cramps, and sprains, among many other benefits.
Move
You don’t have to hit the gym on the first day you feel you need to work on your body. It is perfectly fine to start small. Set a daily move goal for yourself according to your long-term fitness goal. The daily goals could be to do 20 pushups, run a mile, swim two laps, etc.
Some people start working on their bodies but drop out soon. This problem can be tackled by keeping yourself accountable to someone. Share your goal with people around you, it could be with your family, friends, or even on social media.
By telling people what you’re working on, you’ll be setting a mental challenge for yourself. Most people stop working out and hitting the gym because they had no goal, and no one knew about it. By committing to the goal and sharing it with people, you’ll be accountable and will find it harder to drop out.
Eat Right
Don’t make the mistake of getting an appointment with a nutritionist on the first day of your New Year’s resolution. If you do, ask your nutritionist how many people actually stick to their diets.
Take baby steps into the world of fitness. This will improve your chances of staying on track. The next time you eat out, try to avoid junk food and stick to eating something like a salad or roasted chicken. Change your diet one meal at a time.
It might be a good idea to supplement your diet with supplements to help your body achieve the results. But always remember, supplements are called supplements for a reason. They can never replace real food.
Take it Easy
No matter how hard you workout, your body isn’t going to change in a single day – or week for that matter. Your muscles break down when you work out, and repair when you sleep. Just like a baby grows in its sleep, your body transforms while you’re sleeping.
Sleeping for 6-8 hours a day is essential for recovery. If you’re sleeping for less than six hours a day don’t expect your cognitive abilities to function at optimal levels. Most of the high-level executives and performance athletes advocate sleeping for eight hours a day.
Don’t plan on exercising seven days a week when you start working out. Plan your workouts as per your goals. Most of the pros don’t work out more than six days a week, so chances are you won’t have to either.
Are you planning to start your fitness journey? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.