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2021 KO Pro Egypt Preview
The 2021 KO Pro Egypt will feature some of the top names in bodybuilding.
The 2021 KO Pro Egypt is the next big event set to take place in the bodybuilding world. This event will take place on Sunday in Egypt and will showcase some of the top names in bodybuilding looking to qualify for the 2022 Olympia.
This event in Egypt will take place after the country’s biggest name in bodybuilding successfully defenses his Olympia title. Big Ramy has won back-to-back Olympia titles and has helped grow the sport of bodybuilding to a great height in Egypt. Big Ramy will not be part of this event but he continues to be the biggest name in the country heading into the event.
The 2021 KO Pro Egypt will feature four divisions — Men’s Open, Classic Physique, 212, and Men’s Physique. The full lineups have been announced in all divisions. Below, you can checkout the full list of competitors, along with some of the top athletes in Men’s Open.
Top Athletes To Watch
Regan Grimes
Regan Grimes brought on a new coach after the Olympia and has already shown some impressive progress. Grimes has been active on social media showing physique updates and he took the stage during the 2021 Legion Sports Fest Pro last week. Grimes finished second in Men’s Open to Shaun Clarida. Now, Grimes will enter the KO Pro Egypt as one of the favorites to win the competition. He will only continue to improve over the next year during training.
Cedric McMilan
Cedric McMillan was last seen at the 2021 Legion Sports Fest Pro. He did not make the first callout and did not appear on stage during the finals. There was an apparent illness that hit but nothing was confirmed. McMillan will be back on stage quickly in Egypt hoping to make an impact following his return. McMillan missed some time with injuries and will now have a chance to get back on stage against some other top competitors.
Mohamed Shaaban
Mohamed Shaaban appeared on stage twice in 2020 and finished 10th in the Olympia three weeks ago. Shaaban competed at the 2020 California Pro and Chicago Pro leading up to the Olympia. Shaaban has not picked up a victory since the 2019 Portugal Pro. He remains a force in the sport and has a chance to gain early qualification here. Shaaban will have to get his conditioning to the level of the other athletes and show that he can stack up.
Samson Dauda
Samson Dauda was a top-five finisher at the 2020 European Pro and followed that up with a sixth-place finish at the British Grand Prix Pro. Dauda is a dark-horse heading into the competition and this is because of his ceiling. When looking at other competitors, Dauda might not come in first but he has a chance to use this as a measuring stick.
Men’s Open Competitors
Behrooz Tabani Abarghani
Victor Joel Rea Cano
Samson Dauda
Mohamed Elemam
Ralph Farah
Kevin Gebhardt
Regan Grimes
Stan de Longeux
Cedric McMillan
Pouria Payoun
Mohamed Shaaban
Bikramjit Singh
Ahmed Mostafa El Said Mostafa El Marhomi
Hamada Ahmed Mohamed Abd El Latif
Hassan Mostafa Abdalla Taha Mahmoud
Khaled Awany Mohamed Mohamed
Mohamed Taha Mohamed Abe El Fatah Hassan
212 Competitors
Babak Akbarniya
Steve Benthin
Ahmed Elwardany Elsadany
Vladimir Iacovlev
Hamza Jawad
Mevsam Keshvari
Samir Troudi
Abdullah alsaif
Chris Pistolas
Hamada Ahmed Mohamed Abdellatif
Hamza Awad Gawad
Mahmoud Adel Abd El Halim
Mohamed Khaled Embaby Abd El Azim
Mohamed Salah Fouad El Said
Pasquale đAngelo
Classic Physique Competitors
Abdullah Al-Sairafi
Jose Maria Mete Bueriberi
Mohamed ElQadi
Lugas Fogelberg
Shicheng Jin
Roberto Martinez Pizana
Artem Puchkov
Ruben Lopez Reyes
Mikhail Timoshin
Alexandros Arion Staboulis
Men’s Physique Competitors
Daniele D’Onofrio
Denis Gusev
Xiaolong Hong
Daniel Leone
Clarence McSpadden Jr.
Denis Romanov
Omar Suleiman
Emile Walker
Ahmed Abd el Mawgwd
Ahmed Mohamed Abd El Galill Ahmed
Karim Esmat Sadek
Mahmoud Abd El Aziz Abd El Aziz El Sabagh
Mohamed Abd El Halim Shibl Abd El Halim Barki
Mohamed Magdy Mohamed Ahmed lbrahim
Sanad Alsanad
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Best Krill Oil For Omega-3 Health & Wellness (Updated 2021)
This omega-3 supplement gives fish oil a run for its money.
Omega-3 fatty acids, in particular krill oil, are incredibly important for our overall health and while they may already be in the foods you eat, taking a supplement can be a great way to ensure these vital nutrients make it into your body. Krill oil has made noise in recent years for its ability to rival fish oil as a powerful omega-3 supplement. Extracted from Antarctic krill, this krill oil supplement is pure and waiting to give you its benefits of omega 3 fatty acids from fatty fish that can improve your immune response after workouts more than fish oil.
When choosing the right omega 3’s supplement for you, it comes down to three things: benefits, effectiveness, and price. What you will find with krill oil is that the benefits are very similar to fish oil, yet krill oil is arguably more effective. While krill oil can be slightly more expensive, that is due to the harvesting and processing rates of these now much sought after supplements rich in omega 3 fatty acids. Krill oil also helps maintain a balanced nutrition and diet for performance training more than fish oil.
We’ve put together a list of the Best Krill Oil for 2021 so you have the option to choose from a great list of amazing krill oil supplements. The right krill oil product can greatly influence your overall health and wellness and keep you grinding inside and out of the gym.
Best Krill Oil For 2021
Best Krill Oil Overall
The best krill oil overall will offer large amounts for the best benefits and give you a great all-around product. With clean ingredients and proven results, the best supplement will work for you at all times.
Transparent Labs CoreSeries Krill Oil
Amount Of Krill Oil
1,000mg
Number Of Servings
30
Serving Size
2 Liquid Softgels
Best Way To Take
Take 2 Softgels with your desired beverage of choice.
This krill oil supplement from Transparent Labs is great for anyone looking for a superior source of nutrition with no harmful fillers or additives from krill oils with unwanted side effects. Transparent Labs prides themselves on transparency and honest labels with every batch being third party tested. With a good amount of omega 3 fatty acids consisting of 120mg of EPA, 55mg of DHA, and 80mcg of astaxanthin, these easy to digest capsules are great for brain, heart, and joint health, with tons of astaxanthin as well making this a solid krill oil.
Code GENIRON10 For 10% Off
Transparent Labs CoreSeries Krill Oil is a superior source of omega-3s that allows for more gentle absorption. Easy to digest, this will help promote better brain, heart, and joint health.
Pros
Great ingredients and an honest label
Third party tested and well-researched formula
No harmful fillers or additives for no unwanted side effects
From a reputable company in Transparent Labs
Cons
Compared to others, it could have a higher dose of EPA and DHA, as well as astaxanthin
Only available on their website
Price: $29.00
Use the promo code GENIRON10 for 10% off! Also, click here for our individual review!
Best Krill Oil For Immunity
Our immune health is incredibly important and working with a supplement that can boost immunity is exactly what we need. Krill oil can offer the best for immunity to keep us in the gym longer and seeing the gains we want most.
Bulk Supplements Krill Oil
Amount Of Krill Oil
1g
Number Of Servings
50
Serving Size
2 Softgels
Best Way To Take
Take 2 softgels, two or three times daily.
Bulk Supplements Krill Oil is great for those looking to buy in bulk and reap the benefits of this great supplement. Rich in omega-3 fatty acids, this supplement can support heart health, support your joints, improve your immune system, and aid in memory. Third party tested for accuracy and manufactured in facilities that are cGMP standard, you know this product comes from a reputable and hardworking company. With 1g of krill oil, these capsules can pump you with that essential ingredient.
Bulk Supplements Krill Oil can support heart health, boost your immune system, and enhance memory with a well-tested and accurate supplement.
Pros
Great benefits for heart and joint health, as well as immunity and memory
Third party tested for accuracy and honesty
Good amount of servings per package
Cons
Advertised as taking 2 capsules two or three times daily which is a lot
Price: $17.98
Best Krill Oil For Cholesterol
The right krill oil will help balance out cholesterol levels to keep our heart as healthy as possible. With such grueling workouts, it can be challenging at times to really keep our heart healthy, but we only have one and it should be treated as such.
ONNIT Krill Oil
Amount Of Krill Oil
1g
Number Of Servings
30
Serving Size
2 Softgels
Best Way To Take
Take two softgels preferably with food.
ONNIT brings this krill oil into the mix as a great supplement to support healthy joints and alleviate pain. Packed with 130mg of EPA, 60mg of DHA, and 200mcg of astaxanthin, this krill oil also supports brain and heart health, as well as blood pressure. As a great boost for energy and cognitive health (3), ONNIT supports your overall performance both inside and out of the gym and is one of the top tier krill oils.
ONNIT Krill Oil is the perfect omega-3 supplement to support healthy joints and alleviate pain. A great boost of energy and perfect for performance, this omega-3 is a top tier product.
Pros
Great for joint pain resulting from the astaxanthin
Solid krill product to boost energy and cognitive health as well
Cons
The amount of omega 3 fatty acids in DHA and EPA could be a little higher given the amount of astaxanthin
Price: $29.95
Best Krill Oil For Brain Health
Using a krill oil supplement to capitalize on brain health is a great way to improve focus, mood, and memory. Our cognitive health goes a long way in terms of training and performance and we should absolutely keep that in mind.
Viva Naturals Premium Antarctic Krill Oil
Amount Of Krill Oil
1,250mg
Number Of Servings
30
Serving Size
2 capsules
Best Way To Take
Take 2 capsules with your desired beverage of choice.
This krill oil from Viva Naturals has a high concentration of omega-3’s with 165 mg of EPA and 90mg of DHA, along with 1.6mg of astaxanthin. While it is great for joint health and the protection of your body from free radical damage, it seeks to maintain a healthy brain and improve your working memory. Viva Naturals seeks to produce a well-researched krill oil to aid in your overall health.
Viva Naturals Premium Antarctic Krill Oil has a high concentration of omega-3’s great for joint health, cognitive function, and your overall health.
Pros
Great krill oil supplement to aid with cognitive function and working memory
A large amount of astaxanthin makes it a reliable immune booster
The pills are easy-to-swallow and this krill product is well-researched
Cons
The capsules tend to be rather brittle and lead to leakage
They do have a strong taste
Price: $24.95
Best Advanced Krill Oil Formula
An advanced formula will be well-researched with clinically-backed dosages. The transparency of an advanced product will ensure what we’re getting is the absolute best.
Sports Research Antarctic Krill Oil
Amount Of Krill Oil
1,000mg
Number Of Servings
60
Serving Size
1 Liquid Softgel
Best Way To Take
Take 1 liquid softgel with your desired beverage of choice.
Sports Research brings you this advanced krill oil to really increase the omega-3’s in your body. With sustainably sourced krill and easy-to-swallow capsules, this supplement is great for those looking to really boost the effects of krill oil. With 136mg of EPA and 60mg of DHA, it also has 500mcg of astaxanthin to support immunity and even skin health (5). With this krill oil, Sports Research offers a great, easy to digest product.
Sports Research Antarctic Krill Oil brings an advanced formula from sustainably-sourced krill and designed with easy-to-swallow capsules.
Pros
Advanced formula to give you all those vital omega-3’s
It helps with cholesterol maintenance and joint support and the capsules are easy to digest
Cons
Product quality control for this oil tends to lack slightly, which is disappointing for the price
It does tend to cause some acid reflux in some people
Price: $29.95
What Is Krill Oil?
Krill oil is extracted from tiny sea crustaceans called Antarctic krill and is full of both EPA and DHA. This oil is able to be absorbed better than fish oil since it binds to phospholipids as opposed to triglycerides. The benefits of krill oil, although similar to fish oil, do offer some differences that will make you think twice about which omega-3 supplement you buy.
Krill oil can enhance bioavailability because they attach to phospholipids which make omega-3’s easier to absorb allowing for better digestion. In terms of cardiovascular health, krill oil can lower bad cholesterol and triglyceride levels, while increasing your good cholesterol levels (1) to keep your heart health stable and free from serious harm.
The red color of krill oil comes from an antioxidant called astaxanthin which can support your immune system and work to reduce inflammation (2) to improve your workouts and recovery time. The presence of astaxanthin and its valuable properties makes krill oil a popular option.
Benefits Of Krill Oil
Krill oil supplements wear many hats when it comes to your overall health and serves as a powerful omega 3 supplement to work as your friend, similar to fish oil but with more benefits including:
Enhanced bioavailability: More readily absorbed for efficient gains.
Promote digestion: Easy on your stomach and can aid in gut health.
Improve cholesterol and heart health: Works to improve your cholesterol levels and keep them balanced for a healthier heart (3).
Support immune system: Works to boost your immune system to keep you healthier overall with more time in the gym (4).
Boost recovery time: Enhance recovery and repair by giving your muscles what they need to fully heal.
Increase cognitive function and brain health: Increase your cognitive health in terms of focus, memory, and mood and keep you brain firing at all times (5).
Krill Oil Vs. Fish Oil
Many of us have heard of fish oil and often associate omega-3’s with strictly fish oil. But with krill oil entering the mix, we now have a worthy opponent to battle alongside fish oil. When it comes down to it, fish oil binds to triglycerides in efforts to then be absorbed by the body. What krill oil does is actually bind to phospholipids, making it much easier and simpler for your intestines absorb this (6). Krill oil also contains astaxanthin which is a potent carotenoid providing for many benefits to your body. So, while fish oil can still offer great benefits, krill oil is definitely something to consider as if may be more effective for your intended goals.
How We Choose
When looking at the best krill oil, we first look the brand and the reputation of the company representing it. You deserve to have the best products in your routine and working with quality products and companies is an easy way to make that happen. We then look at the ingredients, in terms of how much krill oil is included and any other added ingredients to the supplement. Finally, we look at price. Supplements can get expensive but it is possible to find the right product at an affordable and worthwhile price.
FAQ Section
What is the best krill oil supplement?
Transparent Labs CoreSeries Krill Oil. This is great for anyone looking for a superior source of nutrition with no harmful fillers or additives with unwanted side effects. These easy to digest capsules are great for brain, heart, and joint health, with tons of astaxanthin as well making this a solid krill oil.
Do I really need an omega-3 supplement?
You don’t need to have one in your routine, but as part of a well-rounded supplement stack, using those that benefit your overall health and wellness, as well as training and performance, seems like a no brainer.
Why take krill oil over fish oil?
Krill oil is more bioavailable and is easy to digest. It also has a shorter life span so no ocean toxins or any other harmful additives can sneak their way in.
Is it safe to take?
Krill oil is safe to take, but as with all supplements, it is wise to consult a doctor or expert before taking if you have further concerns.
Wrap Up
Omega-3 supplements, like krill oil, are incredibly important to consider when thinking of your overall health and wellness. Its powerful properties to aid in immunity, joint health, cognitive and cardiovascular functions, and provide powerful nutrients make these supplements sought after. While fish oil is a popular choice, krill oil is definitely something to consider for the omega 3s and its effects. While science continues to do more and more research into just how great krill oil is, it is arguably more effective than fish oil while providing the same benefits and more.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Berge, Kjetil; Musa-Veloso, Kathy; Harwood, Melody; Hoem, Nils; Burri, Lena (2014). “Krill oil supplementation lower serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels”. (source)
Ekpe, Lawson; Inaku, Kenneth O.; Ekpe, Victor (2018). “Antioxidant effects of astaxanthin in various diseases- a review”. (source)
Backes, J.; et al. (2014). “Krill Oil for Cardiovascular Risk Prevention: Is It for Real?”. (source)
Da Boit, M.; et al. (2015). “The Effect of Krill Oil Supplementation on Exercise Performance and Markers of Immune Function”. (source)
Li, Qian; et al. (2018). “The Protective Effect of Antarctic Krill Oil on Cognitive Function by Inhibiting Oxidative Stress in the Brain of Senescence-Accelerated Prone Mouse Strain 8 (SAMP8) Mice”. (source)
Ulven, S.; et al. (2015). “Comparison of bioavailability of krill oil versus fish oil and health effect”. (source)
Berry De Mey: Matt Mendenhall Was The Most Talented Bodybuilder That Ever Lived
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Berry De Mey sings praises of bodybuilder Matt Mendenhall… so why didn’t he ever go pro?
Berry De Mey is a former pro bodybuilder and currently a well respected bodybuilding coach. His evaluation of physiques and the sport as a whole carries a significant weight due to his knowledge and insight into bodybuilding excellence. So when he calls a competitor one of the most talented that ever lived – it’s an eye catching statement. In our latest GI Exclusive interview, Berry De Mey explains why amateur bodybuilder Matt Mendenhall was one of the best bodybuilders of all time… and the likely reason he never went pro.
Beloved bodybuilder Matt Mendenhall sadly passed away earlier this year. He was a bodybuilder known for an immensely pleasing physique. But despite this, he never actually went pro in the sport. During our latest video conversation with Berry De Mey, Mendenhall’s name and memory were brought up. De Mey was quick to claim that, in his opinion, Mendenhall was one of the most talented bodybuilders that had ever lived. That’s a major statement – especially for a competitor who never ended up going pro.
So we asked Berry De Mey to speculate exactly why Matt Mendenhall never became a pro bodybuilder. If he was truly that talented, how could he have not made it into the elite ranks and at least tried to compete and win a Mr. Olympia? De Mey believes that, at the time, Mendenhall never brought in his conditioning enough to earn him a pro card. While his conditioning never came together, it was clear to De Mey that he could have gone the distance once he overcame that hurdle.
Berry De Mey had the pleasure of training with Matt Mendenhall for quite some time. During those training sessions, it became clear to De Mey that Mendenhall was a spectacular talent. Of course, hindsight is 20/20 – and looking back now, De Mey honestly believes that Mendenhall could have become an iconic and legendary pro in the sport. If he had only gotten that pro card, De Mey is confident that he would have become a Mr. Olympia champion.
Berry De Mey isn’t alone in this outlook of Matt Mendenhall. Over time, his name and physique had grown to legendary status despite never going pro. Upon his tragic passing, the bodybuilding community sent an outpour of tributes to the late great bodybuilder. A true testament to how memorable his talent was regardless of his status in the pro league. Perhaps in a different timeline – he would have been a Mr. Olympia great on the same level of Arnold Schwarzenegger, Dorian Yates, Lee Haney, or Ronnie Coleman.
When discussing the greatest athletes of all time, it’s easy to focus on statistics such as championship wins. But the truth behind all sports is that there is simply not enough room for all great talent to reach ultimate victories. It’s part of the beauty behind competition. There are a variety of factors that can determine who rises to the top and who doesn’t. In life, there have always been well deserved beloved figures and at the same time unknown genius talents that never get recognized until much later.
That’s why it’s so encouraging to hear a respected name such as Berry De Mey speak to Matt Mendenhall’s legacy. He might not have statistically been the greatest bodybuilder of all time – but in the hearts of many, he was one of the most talented bodybuilders that ever lived.
You can watch Berry De Mey speak in full about Matt Mendenhall in our latest GI Exclusive interview segment above.
Nate Diaz Prepared To Leave UFC For Boxing To Fight Jake Paul
Nate Diaz might be close to leaving UFC if a fight with Jake Paul can be scheduled.
Jake Paul has become a main figure in the boxing world because of his personality and social media presence. This has been joined recently by a 4-0 record and a large price tag for opponents. This is something that has caught the eye of Nate Diaz.
The UFC fighter has one bout left on his contract with the company. It has been rumored that Diaz would be interested in boxing and taking on Paul in his first fight after leaving UFC. This is something that Josh Thompson believes will happen very soon.
On the “Weighing In” podcast, Thompson offered a strong opinion and confirmed these rumors that Diaz is interested in fighting Paul.
“I want you guys all to know this. He’s leaving the UFC and he’s fighting Jake Paul. Just stop, okay? This is his last fight. He’s not fighting in the UFC anymore. He’s gonna fight and he’s gonna fight Jake Paul,” Thompson said.
This is not the first time that Jake Paul has been linked to an MMA fighter. He has gone on record saying that he is interested in taking on Conor McGregor but this fight with Diaz might have taken present recently. For Diaz, the payday makes the most sense if he is able to leave UFC.
Aside from Paul, Diaz has been approached about a potential trilogy fight against McGregor. This would not earn Diaz as much as a fight with Paul would. In the boxing ring, Diaz could earn upwards of $10 million for that bout compared to a much smaller number if he would take on McGregor again. Thompson believes that McGregor does not have that big of a draw anymore.
“I think Nate’s going to leave and fight Jake Paul in boxing. He can probably make anywhere from ten to fifteen million to make that one fight. If he can fight one time in boxing against someone he has a lot more experience than.”
Since making the transition from YouTube sensation to the boxing ring, Paul has a perfect 4-0 record with notable victories over Tyron Woodley and Ben Askren. The possibilities of who he can take on next seem endless with the current draw that he has in the ring. An opponent is in for a big payday if they step in the ring with Paul and this is something persuading Diaz if the fight is able to get scheduled.
This is more than a rumor and according to Thompson, this is a meeting that could be confirmed soon enough. Nate Diaz has one fight left on his contract with UFC and that could be the last one if he feels boxing might have a more lucrative option. When looking at the numbers and the potential, it is not far off from the exact truth.
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The Late Great Mike Mentzer Breaks Down Steroid Usage and It’s Effects
The late bodybuilding legend Mike Mentzer provides some interesting knowledge on the subject of steroids.
When it comes to knowledgeable bodybuilders there’s no doubt that Mike Mentzer was one of the smartest. A true legend of the Golden Era of the sport, Mentzer was able to build a truly impressive physique on the strength of his knowledge and training methods. He was no doubt one of the most informed bodybuilders in his day.
Speaking on bodybuilding in general, there’s no way you can think of the endeavor of building massive muscle and not think of anabolic steroids. Whether it was the Golden Era, the rise of the mass monsters, or the modern era of the sport steroids have always been a subject of conversation.
There’s an argument that no bodybuilder can achieve the world class level of muscle necessary to dominate the bodybuilding world without utilizing steroids. Many bodybuilders don’t discuss the usage of steroids publicly. That’s likely due to the negative stigma the anabolic substance gets. Many athletes refrain from discussing steroid usage simply because the wrong idea can be conveyed.
Many bodybuilders are unlikely to discuss steroid usage because of a number of particular notions. Some want to avoid advocating for the usage of the substance, concerned about influencing young lifters into taking steroids. Another notion is that they don’t want to public to view their success simply through the lens of steroid usage. Many look at steroids as a magic drug that does all the heavy lifting. In reality, whether an athlete uses steroids or not, it requires a tremendous amount of rigorous training in order to reap the benefits.
Whatever there reasons, many bodybuilders are mum on the topic of steroids. But not Mike Mentzer.
A Rare Interview With The Legend
A recent video interview has surfaced of the late great bodybuilder discussing steroid usage, it’s effect on the body, and other tidbits of knowledge on the subject. The interview which took place in 1991 showcased just how knowledgeable Mentzer was on the subject matter. Take a look at the video below and hopefully get a bit more informed about steroids.
It’s clear that Mike Mentzer knew quite a bit about steroids. While you’d be hard pressed to refute most of the information Mentzer shares here, one thing he said could be challenged. He mentions that bodybuilders were unlikely to get larger and leaner in the future. When you see the state of modern bodybuilding, it’s clear that Mentzer couldn’t have anticipated the mass monsters of today.
Do you agree with Mike Mentzer in this interview? What are your views on the current state of steroid usage in modern bodybuilding?
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.
Top Reasons Why You Should Use Super Greens Supplements
You’ve heard of them, but what’s the real benefit in taking them?
Too often do we find ourselves battling certain deficiencies when it comes to those vital nutrients and super green supplements are exactly the kind of thing to help prevent that. When it comes down to it, you constantly deplete your body and even with a solid nutrition routine, getting all those valuable nutrients can often times slip through the cracks. But with sports nutrition and supplement companies working diligently on your behalf, the right products do exist and can greatly influence all of your gains. Plus, they’ll keep you healthier overall.
Some ask the question of what is different between a multivitamin and a super greens supplement– a fair question. We’re always told that we should work to maximize our health as best we can and with the right supplements we can do just that. But, of course, money becomes an issue for some as our expenses tend to add up, thus giving us the choice between what to buy.
Let’s take an in depth at super greens supplements and see just what makes these so sought after. The right approach can give us everything we need to succeed when it comes to supplementation. And we’ll answer the question of multivitamins vs. super greens so you get the best advice on how to move forward.
What Are Super Green Supplements?
Super green supplements are dietary supplements designed to help you reach your daily intake of fruits and vegetables in a convenient powder form. Packed with vital nutrients and offering loads of benefits, super greens can be easily mixed and taken at your convenience to pump you full of only the best ingredients including greens, other vegetables, fruits, probiotics, and more. The right product will keep you operating at full capacity all day long (1).
Benefits Of Super Greens
Let’s take a quick look at some awesome benefits that come along with a great super greens powder:
Help weight loss: Helps to stop cravings and keep you full to avoid weight gain and help with weight management.
Promote better gut health: With necessary enzymes included, this allows your gut to break down food for better nutrient extraction.
Pump you with nutrients and antioxidants: Fight oxidative damage in the body from free radicals (2).
Better energy levels: Provide consistent energy supply throughout the day and boost not only your workouts but also everyday life.
Convenient supplement: Take whenever you want with your desired beverage of choice for simple and easy gains.
Why You Should Take Them
Our bodies are constantly depleted due to workouts and our everyday lives. Even with other supplements and the right routines, the wear and tear we face just really depletes us. But what a good super greens supplement can do is boost our intake and provide for those often missed vital nutrients so we get the most bang for our buck. The above benefits, plus many more, are just some reasons why taking a super greens supplement is important, but at the end of the day, this supplement can help with your overall health and performance, so don’t neglect this from your routine.
Difference Between Super Greens, Multivitamin & Omega-3’s
When it comes to these three supplements, super greens, multivitamins, and omega-3’s can all greatly benefit your health and performance. But it is important to remember that each works in their own respective right to boost your health. Super greens, as mentioned above, will give you a healthy dose of greens and other fruits and vegetables so you do get those vitamins and minerals, however, your body still needs to break that down for nutrient extraction.
A multivitamin will give you everything you need in terms of vitamins and minerals so you don’t suffer a deficiency and should be in your routine regardless of what other supplement you take (3). Omega-3’s are those fatty acids great for boosting a variety of bodily functions like eye and brain health, on top of many others (4).
When it comes down to it, a multivitamin is essential in your routine and should absolutely be a staple. If you find that you are missing those valuable greens, then a super greens product is the way to go for it can give you all that and more. Omega-3 supplements are a nice choice if you want to improve bodily functions but the top two can do the job. If you have the money to spend, and feel an omega-3 supplement will help, then definitely look into a high-quality supplement to boost your gains.
Featured Super Greens Supplement For The Best Nutrients
Transparent Labs WellnessSeries Prebiotic Greens
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Prebiotic Greens is a mineral rich and nutritious prebiotic greens supplement. Two parts to this formula works to maximize nutrient utilization as effectively as possible.
Transparent Labs WellnessSeries Prebiotic Greens offers a solid mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Prebiotic Greens here!
Check out our list of the Best Super Green Supplements for more great products!
Wrap Up
Super greens supplements are exactly what we need to thrive day in and day out when it comes to our overall health and performance. By working with the right supplements, we work to optimize our gains so we never fall short of what we need most. By pumping us with fruits and vegetables, we are able to get those vital nutrients into our bodies and really find the best benefits for moving forward. A good super greens supplement can give us what we need and quickly and should be a staple in your supplements routine.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Zhang, J.; et al. (2009). “The effect of fruit and vegetable powder mix on hypertensive subjects: a pilot study”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
National Institute of Health: National Center For Complementary and Integrative Health”. (source)
These Are The 7 Most Important Lifts
The Best Seven Exercises You Can Do In The Gym
No two exercises are created equal. In this article, we won’t be getting into the argument if compound lifts are better than the isolation movements. We believe each has its place in your exercise arsenal.
If you’re like most people, you’ll want to make the most of your time in the gym. And how do you do that, you ask? It’s easy, you perform the exercises which are going to give you the best bang for your buck.
Squats
There are no surprises here. Squats are one of the best functional lifts which can add size to your legs and help you in building overall strength. If you have a back injury or can’t perform the barbell squats for some reason, you can try variations like the goblet or hack squats.
Make sure you’re focusing on contracting your muscles with each rep in all of the exercises you perform. Just going through the motions for the sake of it isn’t going to do much for you. Establishing a mind-muscle connection is key to building muscle mass.
Incline Dumbbell Bench Press
For many people, the upper pecs are a weak muscle group. Following a full ROM (range of motion) while performing the incline bench press can help in developing the stubborn muscle group.
If you perform these exercises in your HIIT workouts, 12-15 repetitions will be the optimal rep range. Keep your ego in check and focus on the form rather than the amount of weight on the bar.
EZ-Bar Skullcrushers
The skullcrushers are one of the most effective tricep exercises. Lie down on a flat bench with an EZ-bar in your hands extended at arm’s length so your upper arms are perpendicular to the floor at the starting position.
You need to keep your elbows and upper arms locked in the same place throughout the exercise. The bar should be a couple of inches away from your forehead at the bottom of the movement.
Squats are a must in your training program
Arnold Presses
While most shoulder exercises target a single deltoid out of the three heads, the Arnold presses work the anterior and medial delts. Performing the Arnold presses while sitting on an army bench eliminates the possibility of using momentum.
Deadlifts
Deadlifts are a full-body exercise that primarily targets the back. Performing the compound exercises regularly can improve your mobility, strength, and can help you in doing your day-to-day tasks.
Machine Preacher Curls
While most people love performing the dumbbell curls, they can’t get the most out of them as they lack the mind-muscle connection. Machine preacher curls are an isolation exercise that targets the peak of your biceps.
Hanging Leg Raises
Most people who workout want washboard abs but don’t know how to achieve them. After you have your diet in place, performing exercises like the hanging leg raises will help you bring the definition and symmetry in your abs.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Opinion: The Pros and Cons of Lifting Heavy as a Mixed Martial Artist
Barbell lifts have been translated over to almost every sport imaginable. At first many believed weightlifting was only for bodybuilders and people looking to create some solid beach muscles with no real substance behind the aesthetics. Soon people learned just how wrong that notion was.
In reality, barbell lifts are great for athletic performance. Building quality muscle doesn’t simply need to be translated over to the bodybuilding stage. If you have the right program then it can be adjusted to your needs. Which leads us to the notion of heavy lifting. Can it be beneficial to your performance in endeavors outside of powerlifting and bodybuilding? On an even more personal perspective, how does heavy lifting translate over to martial arts?
Benefits
I was never much of a heavy lifter when I was actively competing in Karate and kickboxing. Instead my focus was purely on technique and strategy. Rather than “waste time” lifting heavy weight, the focus was always on improving on execution. It’s only now in hindsight that I’ve made the realization that it was the wrong approach. Lifting should definitely be apart of a martial artist’s program. But should you be going heavy?
To clarify, when I started a program I chose the powerlifting approach with some bodybuilding principles thrown in to add variety. Squats, bench press, and the occasional deadlift were all on the menu. The results were definitely alarming, particularly in the beginning.
The benefits of lifting heavy is gaining some insane, godly strength. When I switched over to lifting heavy I felt incredible strength and power, something that was perhaps always there but was dormant. Clinches and ties ups were easy enough to shrug off and my muscle mass increased meaning playing the bully was all but guaranteed. But it wasn’t all sunshine and wine. Lifting heavy has drawbacks, despite the insane strength increase.
Drawbacks
There are a number of things to consider as a fighter when you choose to lift weights. One, you must keep in mind that you have to compete in a particular weight class and gaining too much muscle can make a weight cut even harder than it already is. Secondly, if you’re lifting heavy weight, the chances of you getting sluggish in your movement is a real concern.
Lifting heavy put on the muscle mass sure, but it also turned my fleet footed movement into more of a plodding affair. Rather than bouncing around with dynamic speed, I was reduced to marching towards sparring partners or only able to have fast feet for a short period of time before my muscles fatigued.
Suggested Methods
So where does that leave me and heavy lifting? Well, there is certainly a benefit to lifting in general, one that can’t be denied, discarded or ignored. But lifting heavy simply isn’t going to get the job done as far as aiding in athletic performance for MMA.
That said, lifting should definitely be thrown in there somewhere. Rather than aiming to lift heavy and achieve personal records, an individual looking to use lifting for athletic performance should focus on the rate of velocity of their lift. In layman’s terms that means focusing on how fast the bar is traveling from the bottom position of a lift to the top. That means sacrificing the heavy weight for something much more manageable.
You don’t need to come close to your one rep max to get a ton of benefits of lifting. Your strength may not triple over night, but you will get more explosive which is far more important in a sport like MMA. You’ll gain muscle, but not the kind of massive amounts that will throw you out of a weight class, plus you’ll be able to reap the strength benefits without feeling like a sluggish mess when it’s time to mix it up in sparring.
All in all, you should definitely be lifting if you’re competing in an explosive, dynamic sport. It’s all about programming and how you implement the training more than the actually weight you put on the bar. A good rule of thumb to live by is performance over ego. If you keep that in mind then you’re golden.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Eddie Hall Lands Role In Sylvester Stallone’s “The Expendables 4”
Strongman Eddie Hall will make an appearance on the big screen in a Sylvester Stallone movie.
It has been quite the year for Eddie Hall to this point and it is only going to get busier from here. Along with rehabbing from an injury and planning a return to the boxing ring, Hall will also appear on screen in Sylvester Stallone’s film The Expendables 4.
Hall will appear in this movie as one of the villains. He was offered the part back in 2019 from Stallone himself when the two were in the UK. Hall will not be the only recognizable name in this film. The list includes Megan Fox, 50 Cent, Iko Uwais, Tony Jaa, and Andy Garcia.
The Expendables 4 began officially filming back in September. Nearly two months later, Stallone announced that his scenes were complete. This will be Stallone’s final appearance in the series. His character, Barney Ross, will no longer appear after the fourth film. This leaves Jason Staham’s Lee Christmas character in line to take over as the main character.
It has been a busy year for Eddie Hall because of his path to the boxing ring being halted by injury. Hall was prepared to take on Hafthor Bjornsson in the ring but was forced to postpone after suffering a torn bicep. Hall continued to rehab his injury with an eye on boxing and performed exercises to strengthen the right muscles. Hall announced that his bicep is now fully attached and he wants to take on Bjornsson once again. This might be a match for charity if Bjornsson accepts a recent offer.
In a way, Hall and Sylvester Stallone can be attached through boxing. Hall has ventured into the sport while Stallone was a huge part of promoting the sport through the Rocky series. Recently, the two got together to congratulate Tyson Fury after his victory against Tyron Woodley.
“Massive congrats to @gypsyking101From myself and @officialslystallone on your fight win ? you have the done the country proud and the people of the world are in awe of your sportsmanship and dedication to boxing ?The awareness you bring to mental health whilst conquering life is astounding also, so thank you from myself and millions of others around the world for being such a great role model.Keep being the peoples champion Tyson and can’t wait for what’s next for you ? ?@millenniummedia@lionsgate#Expendables4Big LoveTeam Beast”
Eddie Hall will have a chance to portray a villainous character in this movie. This will be a new venture for a strongman who has been moving into different avenues recently. This will be an exciting movie with plenty of star power next to Sylvester Stallone as he wraps up his appearances in The Expendables series.
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How Spider Curls Lead To Those Bigger, More Buff Biceps
Build those bigger biceps for a seriously buff physique with this isolation exercise.
We all want those bigger biceps and know plenty of exercises to help get us there, but one exercise in spider curls may be an elusive one. We all know those popular exercises associated with arm growth being alternating dumbbell curls, concentration curls, barbell curls, and a host of other more popular biceps exercises great for seeing gains. But spider curls have the ability to isolate and really build those bigger, more buff biceps to only aid in that massive physique.
With so many exercises out there, it can often times be hard to choose the right from the wrong- the most efficient one vs. those which will just waste time. But with spider curls, you get an engaging exercise with minimal equipment needed able to provide for a host of gains to make others seriously envy you and your bigger, more buff physique.
Let’s take a look at spider curls and see what this exercise is all about. Form what it is, to muscle worked, the many benefits, and of course, how to perform it, you will be well on your way to seeing those gains you want most. Plus, with the right equipment, there’s no excuse to ever have a bad workout again.
What Are Spider Curls?
Spider curls are an isolation arm exercise with a beginner difficulty level, given the fact it is relatively easy to learn. The only equipment needed is an incline bench and weights, being a barbell or dumbbells. What this exercise can do is really build up strength and size in your biceps, and by isolating them, along with your forearms and other secondary muscles, spider curls give your muscles no choice but to grow. It is best to perform this exercise towards the end of your workout, especially after a heavier lift as this will work to fatigue your muscles further.
Muscles Worked
The spider curl works your biceps and forearms in a way that gives them no choice but to increase in size. The main muscles worked are your biceps brachii, with your brachioradialis, brachialis and forearm flexors getting great secondary work done. Spider curls work to really isolate these muscles to force them to have extra time under tension for that increased growth.
Benefits Of Spider Curls
The benefits of spider curls are hard to ignore, especially when you place these towards the end of your workout. If you are looking for an effective exercise to provide for serious pumps and efficient gains, then spider curls are the way to go.
Benefits of spider curls include:
Increase muscle growth: By working with real weight and increased range of motion, your muscles have no choice but to grow, especially with an increased emphasis on fatiguing them (1).
Better range of motion: Really work for increased time under tension with better range of motion to build muscle and feel like you’re getting great work done (2).
Build better symmetry: Us bodybuilders need the best in terms of muscle symmetry and by working each muscle on its own, you can play with size and build that perfect physique.
Effective finisher workout: For those looking to really push growth and bring your muscles to total fatigue, this is an effective finisher workout, especially after a heavier exercise.
Nice biceps curl variation: This exercise gives you a good excuse to change up the traditional biceps curl exercise.
How To Perform Spider Curls
Here are the steps for performing the spider curl:
Lay on a bench at an incline of around 45-degrees. Your stomach will be pressed against the backrest and the top of the bench will be around arm-pit height.
Take a dumbbell in each hand with your palms facing forward.
When ready, bend your elbows and curl the weight towards your shoulders, really giving a good squeeze at the top.
In a controlled movement, lower back to the starting position.
Repeat for your desired number of reps.
Featured Equipment For Spider Curls
When it comes to building those massive arms, having the right equipment is imperative and can greatly affect all your gains. With the right dumbbells or barbell, you will effectively work those biceps with the spider curl to build those bigger, more buff biceps.
Best Dumbbells: Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Check out our list of the Best Adjustable Dumbbells for more great products!
Best Barbell: American Barbell 20kg Training Bar
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
Check out our list of the Best Barbells for more great lifting products!
Wrap Up
Spider curls are the perfect exercise to see increased growth to give you bigger, more buff biceps. At the end of the day, you need an exercise that will be engaging and effective. With so many biceps exercises out there, working to confuse your muscles can be challenging but it is possible. Give spider curls a try and really see how an efficient biceps workout can give you that buff aesthetic others will envy.
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*Images courtesy of Envato
References
Mangine, G. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Pinto, R. (2012). “Effect of range of motion on muscle strength and thickness”. (source)