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Tyron Woodley Displays ‘I Love Jake Paul’ Tattoo
Tyron Woodley held his side of the wager and got a tattoo following his loss to Jake Paul.
The boxing match between Tyron Woodley and Jake Paul brought a lot of excitement and entertainment to the sport. To add a little extra boost, the fighters made a side wager on the outcome and Woodley recently held up his end of the bargain.
In July, both parties agreed that they would get a tattoo saying they love the other somewhere on their body if they lost. It took Woodley some time to pay off his debt but he eventually did. On Monday, Woodley took to Instagram to show off his new ‘I Love Jake Paul’ tattoo displayed on his middle finger.
“I love you son. Now come and get this ass whippin cause i heard you been talking back to your elders. @jakepaul#ManOfMyWord
WHERE YOU AT!?
Inked by celebrity painter & tattoo artist @rubiartista“
By getting this tattoo, Tyron sets himself up for a rematch with Jake Paul. This is something the former YouTuber said would happen if Woodley got the tattoo. The two sides shook hands and now we will wait and see if there is a part two upcoming.
Paul has since commented on Woodley’s action. He first took to his Instagram story to breakdown his take on the events that took place leading up to the tattoo.
“1. Tyron got the wire from the fight
2. Tyron bought a used Bentley
3. Tyron got on a call with his accountant
4. His accountant told him how much he had to pay in taxes
5. Tyron got the tattoo”
Jake Paul then went to YouTube to post a 43-second video addressing the tattoo — and doing it in the only way he knows how.
It will be interesting to see if we get a Tyron Woodley vs. Jake Paul 2 in the near future. If so, this will continue the rivalry and make for another huge payday for both sides.
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PrimeShred Hardcore Fat Burner Review For Ultimate Fat Loss
This fat burner can increase thermogenesis, support metabolism, and improve energy and focus for the ultimate fat burn.
Product Overview
Many of us are constantly looking for the right supplements to take to aid in our weight and fat loss, and while many fat burners do exist and can greatly influence our goals, the right fat burner is hard to come by. So many claim to have the right ingredients that are well-researched and properly dosed, but too often do they prove to let us down. Finding the right fat burner is possible and with stimulant and non-stimulant options available, the choices have grown exponentially. PrimeShred is a great fat burner designed to target fat loss in three stages for the most natural and effective fat loss journey.
The benefits of a quality fat burner can greatly benefit your goals and work to burn that stubborn belly fat as you seek a shredded aesthetic. A fat burner can work to boost your metabolism and aid in thermogenesis to keep burning calories and continue fat loss. Working to suppress your appetite, you eliminate hunger and snacking so you can maintain lean muscle while not putting on any excess weight. Those burners with stimulants can also increase energy and focus by raising your level alertness so you are ready to take on any challenge before you. PrimeShred does this and much more as a safe and effective fat burning supplement.
PrimeShred is a hardcore fat burner with a 3-stage approach to fat loss designed to maximize the fat burning process as naturally as possible.
PrimeShred by Muscle Club Limited Company works to conduct research and create the best supplements around so athletes can see the results they want most. Working with clean and effective ingredients, the research then proves just how to put this into a quality formula so everyone can see the best results around. PrimeShred is 100% manufactured in the United States in an FDA approved and GMP certified facility.
PrimeShred Highlights
PrimeShred is a hardcore fat burner designed with a 3-stage approach to fat loss so your body can maximize the fat-burning process as much as possible. By working with clean and effective ingredients PrimeShred works to accelerate your body’s own natural fat-burning processes for maximum calorie burn, activate specific fat-burning hormones to break down stubborn fat, and amplify your energy and mental focus to make cutting easier. This well-researched formula contains the most effective, scientifically backed ingredients for round-the-clock fat burning for the best results possible.
Ingredients
Green Tea Extract: Accelerates fat burning by speeding up your metabolism and boosting fat burning hormones (1).
L-Tyrosine: Improves focus, alertness, and concentration by delaying the depletion of neurotransmitters (2).
L-Theanine: Increases your metabolism by reducing the amount of fat and carbs your body absorbs while also enhancing focus and attention.
Caffeine Anhydrous: Boosts your metabolism and fat burning by breaking down fatty acids in your fat cells. It also improves focus and alertness as well as energy (3).
Cayenne Pepper Extract: Kickstarts your metabolism and increases thermogenesis by activating key fat burning enzymes.
Green Coffee Extract: Sparks thermogenesis for better fat burning and reduces tiredness and lethargy (4).
BioPerine Black Pepper Extract: Improves bioavailability for better absorption of all those key nutrients for maximum benefits (5).
Other Ingredients
Vitamin B3, Vitamin B6, Vitamin B12, Rhodiola Root, Dimethylaminoethanol, Hypromellose (Veggie Capsule), Silica, Magnesium Stearate
Number Of Servings
30
Serving Size
3 Veggie Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 3 capsules 20 minutes before breakfast on training and non-training days.
Price & Effectiveness
PrimeShred is a hardcore fat burner designed to increase thermogenesis, support metabolism, and improve energy and focus for the best fat burn possible as you seek that desired physique. With 30 servings per container, 3 veggie capsules will pump you with these powerful ingredients so you get the best results possible.
Pros
Accelerates natural fat burning for max calorie burn
Clean and effective ingredients for proven results
Advanced and high potency formula
Vegetarian and vegan friendly
Cons
Three capsules is a lot for a serving size
Price: $47.00 (39.9 Euros)
Check out our list of the Best Fat Burners for more great fat burning products!
Overall Value
PrimeShred is that hardcore fat burner you need most when looking to maximize all your fat burning gains. With the right ingredients that are scientifically researched and well-dosed, it is possible to get the most out of your fat burning potential. PrimeShred works in three stages of fat burning so you get the most in terms of that desired physique you seek while also having the process be completely natural. Produced by a company who knows the needs of athletes and cares about their product, PrimeShred is the ultimate fat burner for you. What you are really getting is a great fat burner with well-researched ingredients and results to hit your intended fat loss goals. Try PrimeShred today and see what this supplement can do for your fat loss needs.
Try PrimeShred Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of PrimeShred and Envato
References
Hursel, R.; Viechtbauer, W.; Westerterp-Plantenga, M. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Coull, N.; Chrismas, B.; Watson, P.; Horsfall, R.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Onakpoya, I.; Terry, R.; Ernst, E. (2011). “The Use of Green Coffee Extract as a Weight Loss Supplement: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Black pepper and health claims: a comprehensive treatise”. (source)
Laying Down The Law: 5 Rules For Fat Burning You Need To Follow
Heed and obey for a shredded physique.
When it comes to health and fitness there’s no topic that’s given more attention than burning fat. No matter your fitness level, burning fat is always at the top of anyone’s list of things to do and with good reason. Even if you have tremendous musculature you’d be hard pressed to prove it if you have a layer of blubber hiding all of that muscle.
The only way to reveal the shredded abs and powerful pectorals is by training to burn off all the excess fat. But what principles should you keep in mind if you mean to make consistent and steady progress? You want to burn the fat and keep it off as well. So here’s some great things to keep in mind on your fat burning journey.
1. Diet is Paramount
If you want to burn fat then the first thing you need to worry about is what you’re putting into your mouth. You have to have a balanced diet and one that’s going to work best with your body. Whether that means having balanced macronutrition or going on a ketogenic diet, you must choose a diet plan that’s going to optimize your performance as well as your body’s fat burning capabilities. Supplements can provide great boosts to any diet, including fat burners to shed that unwanted fat, or protein supplements to increase fullness.
2. Compound Movements are King
Training the correct way is also paramount to burning fat. You want to build strength as well as burn fat which means you better have the compound movements mastered. That means being well versed in the bench, squat and deadlift. These big three powerlifting exercises should be staples in any workout for they work multiple muscle groups and allow for a serious increase in strength and calorie burn.
3. Prioritize Building Muscle
If you haven’t picked up on it by now, then here’s your chance to be informed. You’re going to want to focus on building up your muscle. This all works in tandem with having a proper diet as well as training in a manner that promotes muscle building. Training for both strength and muscle growth are two important elements for burning stubborn fat. Adding drop sets to your workouts are a great way to target muscles deep within to really promote growth and adding a protein concentrate or isolate can really promote a great diet and muscle growth.
4. Choose The Correct Training Split
You can’t train the same body part day in and day out. You’ll have to switch things up depending on the day in order to burn fat throughout the body, but more importantly grow muscle in all the important muscle groups of the body. Training legs one day, arms another, and back in a systematic way will ensure that you’re building a well muscled and powerful physical frame. Knowing which muscle groups to pair together can really increase your chances of substantial growth.
5. Boost Your Metabolic Rate
Long sustained cardio used to be considered the trick to burning pesky fat, but newer studies have proven that the best way to raise your metabolic rate and burn fat through a 24 hour period is to perform interval training. This kind of training puts the body in an oxygen deficit and ensures that your body is burning calories, particularly fat, even after you’re done training. Try high-intensity interval training to save time in the gym and really feel a great burn.
What are your training priorities? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Fifteen Essential Lower Body Exercises To Add To Your Training
Lower-Body Workouts That Build Serious Strength
While the thought of “leg day” tends to put some gym-goers off, training your lower body is extremely important.Performing lower-body workouts and strengthening the legs can have an array of positive effects including enhanced movement, greater stability, reduced injury risk, and even facilitate weight loss.
There is an abundance of lower body exercises that can be performed to help you achieve any or all of these goals.
This article will highlight fifteen essential lower body exercises that you should consider adding to your workouts. It will also provide some lower body training guidelines to keep you on the right track.
The Fifteen Lower-Body Exercises
1) Dumbbell Squat
The dumbbell squat is an excellent exercise that will develop the glutes and quadriceps as well as building core strength and stability.
Stand upright ensuring that your feet are placed underneath the hips
Hold a pair of dumbbells so that they are by the sides of the hips
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
2) Goblet Squat
The goblet squat is very similar to the dumbbell squat and works the same muscle groups. The only difference between the two is the position of the dumbbell.
Begin by standing upright and placing the feet directly under the hips
Using one dumbbell only, hold it vertically and cup the top end with both hands
Hold the dumbbell tight to the chest and ensure that the elbows point directly down
Lift your chest, pull your shoulders back and down, and engage the core
Bend at the hips and knees and drop the backside down towards the floor
Continue descending until your thighs are parallel with the floor
Pause briefly and then powerfully drive upward to stand
3) Bulgarian Split Squat
This is a unilateral (single-limb) exercise that primarily works the glutes and quads of the front leg. It is also a demanding exercise in terms of balance and stability.
Begin by placing a bench directly behind you and hold the dumbbells by the hips
Lift the left foot from the floor and reach back to place it on the bench
Keep the chest up and core engaged to keep your trunk upright
Begin to lower your back knee towards the floor by bending the front knee and hip
Descend until your front thigh is approximately parallel with the floor
After taking a brief pause, drive through the front leg to return to the starting position
Once completing the prescribed reps, swap sides and repeat
4) Lateral Lunge
The lateral lunge requires movement out to the side rather than forward or backward. This exercise places a significant load on the glutes, quadriceps, and adductors.
Start by standing upright ensuring that the feet are directly under the hips
Hold two dumbbells at arm’s length so that they start by the hips
Lift the chest, keep the shoulders down, and engage the core
Keeping the right foot planted, take a step out to the side with the left foot
Push your hips back and bend at the left knee only to drop down towards the floor
Allow the dumbbells to lower to either side of the left knee
Descend until the left thigh is parallel to the floor, pause, and then return to standing
Alternate sides and repeat
5) Glute Bridge
The posterior chain refers to all of the muscles that run up the rear side of the body. The glute bridge is an effective developer of the posterior chain.
Begin by lying flat on your back with your hands by the sides of your hips
Bend the knees to bring the feet in close to the backside ensuring the feet stay flat
Engage your core muscles and engage your glutes to drive your hips from the floor
In this position, a straight line should be formed from the shoulders to the knees
Hold this position for a moment before returning to the floor and repeating
6) Camel
The camel is a squat variation exercise and, therefore, it works similar muscles to the squat. The narrow stance used in this exercise places a greater demand on the quads.
Start in a kneeling position with the tops of the feet on the floor and backside resting on your heels
Hold a dumbbell in both hands by grasping the end and keep it tight to the chest
Lift the chest, pull the shoulders back, and squeeze the core muscles
Drive the hips right through to create a straight line from the knees to shoulders
In a controlled manner, drop the hips back down to the feet and repeat
7) Resistance Band Single Leg Deadlift
As well as developing hamstring and glute strength, the single leg deadlift demands core strength, stability, coordination, and balance.
Start by placing a miniband around the left foot and grip it with the right hand
Stand up straight and ensure the feet are directly under the hips
Keep a slight bend in the knees, engage the core, and keep the chest up
Lift the right foot from the floor and then hinge forward by pushing the hips back
Let the right leg kick back and continue to hinge until your torso is parallel to the floor
Return to the starting position by driving the hips through
Once reps have been completed, alternate sides and repeat
8) Forward Lunge
Although both feet are in contact with the ground, the forward lunge can really be considered a unilateral exercise with the front leg doing the majority of the work.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step forward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
9) Reverse Lunge
For the reverse lunge, instead of stepping forward as with the forward lunge, you must take a step backward. This change places more demand on the posterior chain muscles.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
Take a substantial step backward and bend the knees to drop down towards the floor
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
10) Curtsy Lunge
While less conventional than the forward and backward lunge, the curtsy lunge is excellent for developing glute strength and joint stability.
Begin with the feet directly under the hips and the dumbbells held by the sides
Drive the chest up, pull the shoulders back and down, and engage the core
From there, step your left foot back and outside the right foot
Descend until the front thigh is parallel with the back knee a couple of inches from the floor
Pause momentarily before pushing hard through the front leg to return to standing
Alternate sides and repeat
11) Clamshell
The clamshell is a simple isolation exercise that particularly targets the glutes. This exercise can be performed with or without a resistance band looped around the knees.
Lie on your right side, stack the ankles and knees and rest your head on your arm
Bring your feet in so they align with your backside and create a 90-degree angle at the knees
While keeping the core engaged and feet together, raise the left knee as far as possible
As the left knee lifts, ensure that the right hip stays in contact with the floor
At the top position, squeeze the glutes tightly and then return to the start
Once reps have been completed, swap sides and repeat
12) Standing Single Leg Calf Raise
To concentrate on building the calves, perform the single leg calf raise. Not only is this a simple exercise to grasp, it highly activates the calf to maximize strength development.
Place the front of the right foot on an elevated surface so that the heel hangs off
Hold a single dumbbell in the right hand and hold it by the hip
While keeping the core tense, drive up onto the toes and lift the heel as high as possible
Slowly lower back to down the starting position
Complete the prescribed number of reps before alternating sides
13) Seated Calf Raise
The seated variation of the calf raise is another effective isolation movement. The benefit of this variation is that heavier dumbbells can be used.
Begin by sitting upright on a bench with feet flat on the floor
Place two dumbbells on the lower thighs
Engage the core and then lift the heels from the floor as high as possible
Slowly lower back to down the starting position and repeat
14) Step-Ups
While step-ups primarily build quad, hamstring, and glute strength, the single leg stance and unstable nature of movement causes the core to maximally engage.
Begin by placing a bench directly in front of you
Stand tall with the feet under the hips and dumbbells held at arm’s length
Lift the chest, pull the shoulders back and down, and engage the core
Place the left foot onto the bench so that the hip, knee, and ankle create 90-degree angles
From there, drive into the bench to lift the body up until you are standing upright
Control the descent and return to the starting position
Alternate sides and repeat
15) Resistance Band Single Leg Lift
To build the size and strength of the glutes, focus on the single leg lift. This isolation places all of the demand onto the large glute muscles causing them to adapt and improve.
Begin by lying on your right side and place a miniband around your ankles
To provide comfort and stability, use the right arm to prop yourself up
Keep the legs straight and stacked on top of each other
Engage the core muscles before lifting left leg up as far as possible
Lower to the starting position and repeat for the given number of reps
Alternate sides and repeat
Lower Body Workout Guidelines
This section will cover three key considerations that must be made when it comes to designing and performing lower-body training workouts.
Workout Structure
Choosing a selection of the above exercises will give you a great workout, however, it’s important that the exercises you select are performed in the correct order.With all strength-based workouts, you should begin with the exercises that are the most demanding and work the biggest muscle groups.This means prioritizing compound (multi-joint) exercises over isolation (single-joint) exercises.
Furthermore, when it comes to exercise selection, choose exercises that work a range of different movement patterns and muscle groups.This approach will ensure that all muscle groups develop equally thus reducing the risk of developing imbalance or asymmetry.
Training Frequency
How often you train your lower body depends on your goals, level experience, and preference.
For example, an individual who is looking to maximize their muscular strength and size may need to train a lot more frequently to optimize progress (1).
A general recommendation, however, is to train the lower body three times per week.
Training Volume
Training volume is the total amount of work that is performed during a workout. Sets, reps, and weight all constitute training volume.So, how much volume should you be using? Once again this is dependent on your training goal.
For those who are looking to primarily improve strength, focus on lifting heavy weight for a low rep range (between one and five reps) (2).To maximize muscle size, the traditional understanding is to use moderate weight and rep ranges (between six and twelve). However, it appears that muscle growth is influenced more substantially by increasing the total training volume, regardless of the loading scheme used (3).
Final Word
If you are serious about building strength, you must regularly train your lower body. Utilizing the fifteen exercises and applying training guidelines outlined in this article will ensure that you make the most optimal strength progress possible.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6036131/ Ochi, Eisuke; Maruo, Masataka; Tsuchiya, Yosuke; Ishii, Naokata; Miura, Koji; Sasaki, Kazushige (2018-07-02). “Higher Training Frequency Is Important for Gaining Muscular Strength Under Volume-Matched Training”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00744. ISSN 1664-042X. PMC 6036131. PMID 30013480.
2 – https://pubmed.ncbi.nlm.nih.gov/25853914/ Schoenfeld, Brad J.; Peterson, Mark D.; Ogborn, Dan; Contreras, Bret; Sonmez, Gul T. (2015-10). “Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (10): 2954–2963. doi:10.1519/JSC.0000000000000958. ISSN 1533-4287. PMID 25853914.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/ SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
How Uzoma Obilor Builds That Perfect Bodybuilding Physique
Uzoma Obilor brings us this workout to seriously boost strength and sculpt that perfect bodybuilding physique.
Uzoma Obilor is a professional bodybuilder and fitness icon competing in the Classic Physique division. With a massive following of fans, he uses his platform to spread great content and inspire others to work for a shredded physique like himself.
When it comes to working hard, looking to those athletes and professional bodybuilders is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym and perform these exercises to the fullest. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to those who do this every single day in order to compete against the best in the world. With the right approach, that perfect aesthetic is just around the corner.
Uzoma Obilor is a fitness icon on stage and online and these workouts can boost your growth and aid in sculpting that perfect bodybuilding physique.
Full Name: Uzoma Obilor
Weight
Height
Date Of Birth
185-195 lbs.
5’6’’
06/13/2021
Division
Era
Nationality
Classic Physique
2010
American
Uzoma’s training routine uses progressive overload and pyramid sets in order to see real progress. This full week workout is one to greatly influence growth by offering a variety of exercises and working to tackle every muscle group. The best workouts can make that precious time worthwhile so you too can get the best physique possible.
About Uzoma Obilor
Growing up, Uzoma wasn’t the most active kid. He enjoyed playing video games and moved around a bit before settling in Las Vegas. But, even still, it would take some time for him to discover weight training, but once he did, he was hooked. A wrestler and football player, his goal from lifting was to build strength and size but he took to this quickly and dove right into lifting.
After crafting and sculpting his physique overtime, Uzoma decided to give some bodybuilding shows a try. He loved to compete and his strong work ethic made him a known name on the circuit. In 2017, he earned his pro card at the age of 21 and there has been no stopping him since. Now a professional bodybuilder and digital fitness icon, Uzoma hopes to inspire others to work hard like him to reach their goals.
Uzoma Obilor Training Routine
When it comes to training, Uzoma focuses on progressive overload and pyramid sets to really spark that desired growth. Progressive overload allows him to add weight over time to see the best results while continuing to see progress as well. This allows for increased growth slowly overtime. Pyramid sets work to increase weight during your workout until failure, then lowering back down once those muscles are fatigued. As a result, Uzoma has crafted a physique others envy and this training routine will explain how and why.
Workout #1: Chest
Exercises
Sets
Reps
Bench Press
3
10
Incline Dumbbell Flys
3
10
Push Press
3
12
Cable Fly
3
12
Incline Press
3
10
Workout #2: Shoulders
Exercises
Sets
Reps
Seated Military Press
3
10
Standing Overhead Press
3
10
Lateral Raise
3
12
Front Raise With Cable
3
12
Overhead Press With Barbell
3
10
Shrugs
3
15
Workout #3: Legs
Exercises
Sets
Reps
Leg Press
3
8
Leg Extension
3
10
Hack Squat
3
8
Banded Squats
3
10
Hamstring Curls
3
10
Workout #4: Back
Exercises
Sets
Reps
Deadlift
3
8
Lat Pulldown
3
10
Bent Over Bar Row
3
10
Wide Grip Pull-Ups
3
12
Cable Row
3
10
Workout #5: Arms
Exercises
Sets
Reps
Close Grip Bench Press
3
10
Alternating Dumbbell Curl
3
10
Single Arm Triceps Extension
3
10
EZ Bar Curl
3
8
Hammer Curl
3
10
Triceps Pushdowns
3
12
Reverse Curl
3
10
Straight Bar Triceps Pushdowns
3
12
Ab Workout
Exercises
Sets
Reps
Leg Lifts On Bench
3
15
Scissor Kicks
3
20
Bicycles
3
20
Hanging Leg Lifts
3
12
Hanging Crunches
3
12
Featured Supplement For Pre-Workout Energy & Pumps
When it comes to his training, Uzoma uses his own supplements of choice to boost all areas of his performance and health. With the right supplementation routine, you are well on your way to also having the best results. Staples like protein powders, intra-workout BCAAs, and creatine can all greatly affect your muscle growth and recovery while others like fat burners and testosterone boosters can work for your overall needs when it comes to health and wellness. Having the right supplements means you are one step closer to really maximizing your true potential.
Kaged Muscle Pre-Kaged
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Wrap Up
This workout from Uzoma Obilor is sure to fire up those muscles to grow as you seek the best in terms of physique and those desired goals. As an accomplished bodybuilder and fitness icon, Uzoma knows exactly what needs to happen to see those gains come to life and this workout is proof of the results when you grind away at a great training routine. On top of that, a solid supplementation plan, paired well with any training plan, can influence your goals and help you see results like Uzoma himself.
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 Uzoma Obilor Instagram
Nusret Gökçe, Owner Of Nusr-Et Steakhouses, Shares Daily Diet Routine
Nusret Gokec is a well-known chef who has his own secrets in his diet.
There have been plenty of celebrity workouts and diet plans released. Actors are famous for their ability to take on a role on the big screen and for some, their physique is part of the equation. This is especially true for names like Dwayne “The Rock” Johnson, Mark Wahlberg, and Zac Efron. There are other avenues that take part as well and Nusret Gokce is involved.
In an Instagram post,Gokce, well-known chef and owner of Nusr-Et steakhouses, showed off a lean physique and his daily diet routine.
“Exercise and nutritions are like fingerprints – personalized.My daily program starts from two room temperature glasses of still water and 4 apricots. After half an hour I drink one cappuccino and than I start my workout. After workout I eat breakfast which is 250gr steak, chickpea, lentils, beans and black rice. For lunch I’m steaming any vegetables and 250gr steak. Afternoon I have a yogurt with grapes molasses, single espresso. For dinner at 9pm I eat beetroot salad and steak. After dinner I drink only water. No more food.”
It is not surprising that the Turkish chef, known as “Salt Bae”, has a majority of his diet wrapped up in steak. Gokce has opened a successful chain of steakhouses that have locations all over the world in places such as London, Dubai, Istanbul, Turkey, Greece, and multiple in the United States — New York, Miami, Boston, Dallas, and Beverley Hills.
Nusret Gökçe became famous on the Internet in 2017 after a video blew up of him seasoning steak. The strange way he sprinkled salt on the meat became popular on social media. Gokce has embraced the popularity and now has 38.6 million followers on Instagram. This is where he shared his diet plan for his viewers.
In his post, Gokce shows off a physique that is slim with very little fat present. His diet includes apricots, steamed vegetables, beans, rice, espresso, and chickpeas — along with steak.
Nusret Gökçe is going to continue to supply the world with his gift of making incredible steaks. Maybe he will dabble into the world of nutrition as well moving forward. He has already shred some knowledge for his social media.
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Arnold Schwarzenegger Believes Classic Physique Is The Future Of Bodybuilding
Arnold Schwarzenegger joined the broadcast on Saturday to share some insight on the future of the sport.
The Arnold Classic 2021 took place on Saturday. There was plenty of action in the four divisions that took place and Arnold Schwarzenegger joined the broadcast to discuss the event. During the show, the best bodybuilder of all-time made some comments on a division that he had a hand in building.
Schwarzenegger is one of the legendary figures that built Open bodybuilding to what it is. Despite this, the seven-time Olympia champion believes that Classic Physique is the future and there are risks in the Open division.
Terrence Ruffin finished with the win in the Classic Physique division at the Arnold Classic after placing second in 2020 behind Alex Cambronero. At this year’s event, the two switched places. This was an exciting race and Schwarzenegger believes this could be the future of bodybuilding.
“I was not only impressed, I was delighted to see a great performance when it comes to posing and the way they relax their faces. It looks so much more appealing,” Arnold Schwarzenegger said on the Classic Physique Division.
“I think this is the direction we need to go, no two ways about it. I think that you really need to build this part of the bodybuilding sports, so that it’s equal to the Open competition. That way people always have choices, and there’s always a good thing with sponsorship money, and get them more cash prizes. So I’m going to work on that because I think that it’s the right direction to go.”
Chris Bumstead is currently the biggest name in the division coming off back-to-back Olympia titles. Bumstead will look for three in a row this year but Ruffin will have momentum heading into the biggest competition of the year.
Nick Walker took home the Men’s Open title on Saturday defeating the likes of Iain Valliere and Steve Kuclo. All competitors entered with incredible size and mass. This has become the norm in this division and it could lead to some complications.
There have been some tragic deaths in the sport of bodybuilding and other speculation on how dangerous the supplements could be that these athletes are taking. This includes comments made by eight-time Olympia champion Ronnie Coleman, who believes diuretics should be banned.
Arnold Schwarzenegger backed up this notion during the broadcast with some comments on Open bodybuilding.
“Let’s not forget, they (Classic Physique) don’t have to take all of this stuff that some of the other guys are taking to be bigger.”
“This is, I think, what the danger is. In this sport, it’s the most dangerous sport in the world. In MMA fighters, you’ve had four guys die in the last ten years. In bodybuilding you’ve had 14 guys over the last ten years. So it just shows you how dangerous it is to take some of those medications and things that those guys take.”
For his full comments, check out the replay of the Arnold Classic broadcast. Arnold Schwarzenegger is not the first to make comments along these lines and it will be interesting to see where it goes from here.
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America’s Strongest Man 2021 Results
Get all the results you need here for America’s Strongest Man 2021!
With the 2021 America’s Strongest Man contest coming to a close, the results are in and the title of America’s Strongest Man has been handed down. After what was a great event presented by Big Country Classic and promoted by Strongman Corporation, Strongman competitors came from all over to test their strength and battle for that top spot. San Antonio was an amazing host and this year’s event could not have proved to be any better.
Strongman Corporation covers and promotes all things related to Strongman with the goal of providing quality Strongman competitions for the public while being fair to every competitor. Committed to raising the bar and holding only the best and most fair competitions, Strongman Corporation honors their promise to members with reliable and genuine information to put the sport in the spotlight it deserves.
America’s Strongest Man Event Recap
With six total events this year, competitors were able to compete in four divisions: HW Pro Men, MW Pro Men, Elite MW Men, and Elite HW Men. These strongmen grabbed their chalk, strapped on their lifting belts, and competed in these six grueling events:
Texas Power Concepts Fingal Fingers
Rogue Log Clean and Press for Reps
Cerberus Max Bag Toss
Cerberus Sandbag Carry and Load Medley
Deadlift For Max
Texas Power Concepts Texas Stone Carry
Those Athletes To Watch
Coming into this event, Marcus Crowder, the defending champion, was certainly one to watch. (Maybe fill in how he did). Another athlete, and one looking to join the pro circuit, was Josh Silvas, a native Texan competing in front of a home crowd. Despite not being a pro, he is an elite competitor and showed that this year. (Maybe fill in how he did). In the 105k class, we noted that Nick Cambi and Tommy Sharp would be ones to watch, and these two definitely put on quite a show. (Maybe fill in how they did).
America’s Strongest Man 2021 Results
We at Generation Iron stayed on top of the entire competition to bring you these results in what proved to be an exciting and competitive America’s Strongest Man event. As Strongman grows ever more in popularity, the sport has seen a rise in coverage and competitions, something those in the Strongman community are more than excited about. The more attention brought on means more competitions leading to more competitors and ultimately, more public interest, thus making Strongman an even more sought after sport.
Here are the results for America’s Strongest Man 2021.
America’s Strongest Man 2021 Overall Results
First place – John Silvas
Second place – Tyler Cotton
Third place – Marcus Crowder
Fourth place – Wesley Claborn
Fifth place – Thomas Evans
Sixth place – Justin Kealhofer
Seventh place – Stanley Carradine
Eight place – Brian Clark
Ninth place – Alan Colley
America’s Strongest Man 2021 (105kg) Overall Results
First place – Nicolas Cambi
Second place – James Deffinbaugh
Third place – Jeffrey Lee
Fourth place – Tommy Sharp
Fifth place – Frank Provenzano
Sixth place – Alexander Bromley
Seventh place – Tyler Young
Eight place – Johnny Wasiczko
Ninth place – Matt Moeller
Tenth place – Nate Bolling
Full Event Scorecard
Wrap Up
All in all, America’s Strongest Man 2021 proved to be exactly what competitors and fans wanted. As many flocked to San Antonio, Texas to either compete or watch this great event, we now have a champion, at least for this year. All eyes will be on the sport of Strongman as this sport continues to rise in the public’s eyes and we are already waiting to see what kind of action next year’s event will bring.
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 Strongman Corporation
2021 IFBB Arnold Classic Pro Women’s Winner Interviews by Etila Santiago
2021 IFBB Professional League Arnold Classic @arnoldsports #ASF21 . Etila Santiago interviews 2021 IFBB Arnold Classic Pro Fitness Winner Missy Truscott and Bikini Winner Jennifer Dorie. . You can view the full photo galleries and all of our coverage from the @arnoldsports #ASF21 contests including stage photos, videos and more at our Featured Contest Page @teamatlasmtl @arnoldsports @schwarzenegger @npcnewsonlineofficialpage @ifbb_pro_league @npcworldwideofficial @npcnewstv @npcfitbody2 @npcwellness @npcworldwidewellness @ifbbproleaguewellness @t_manion @aroundthenpc_jm @amirmarandi85 @profitnessphotos @w_wittmannphoto @etila #nationalphysiquecommittee #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbprobodybuilding #ifbbpro212 #ifbbproclassicphysique #ifbbprofitness #ifbbpromensphysique #ifbbprofigure #ifbbprowomensphysique #ifbbprobikini #ifbbproleaguewellness #nationalphysiquecommittee #canadianphysiquealliance #npcworldwidemexico #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbprobodybuilding #ifbbpro212 #ifbbproclassicphysique #ifbbprofitness #ifbbpromensphysique #ifbbprofigure #ifbbprowomensphysique #ifbbprobikini #ifbbproleaguewellness #ifbbproolympiaqualifier
Dr. Testosterone Answers: Is It Possible To Undo Damage Caused By Steroid Use?
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Dr. Testosterone breaks down the reality of prolonged steroid use and whether or not the damage can be reversed.
While there are some who believe steroids to be completely healthy, most athletes understand that athletic use of PEDs can come at a health cost. Ultimately, these athletes decide that it’s worth the risk. But what about down the road after retirement? Does the long term damage truly create regrets in former bodybuilders? Or can the damage be reversed with medical intervention? In our latest GI Exclusive interview, Dr. Testosterone explains whether or not damage caused by long term steroid use can be reversed.
Dr. Testosterone had previously stated in one of our interview segments that bodybuilders must abuse steroids to succeed. Based on that statement, it seems that, in his opinion, bodybuilders must decide if they want to take the risk of long term damage to become a potential champion. It’s been well documented that former athletes and bodybuilders often have to go on TRT (Testosterone Replacement Treatment) upon coming off steroids. But just how much healing can be done medically after a career of steroid abuse?
We asked that question to Dr. Testosterone in our latest interview segment. Dr. T is often pro steroids – but honest about the medical realities of long term steroid use. He has the education and background to break down in detail exactly how much of the damage can be undone. Like many things, it’s not a simple yes or no question.
There are various organs that can become damaged from long term steroid use. The key main organs most affected are the kidneys, liver, and heart. Of course, each body is different in how much abuse it can take. Dr. Testosterone admits that if steroid use damages is done to the kidneys, for example, this can be irreversible.
On the other hand, Dr. T claims that the liver has great regenerative properties. There is some permanent damage that can be done in the extremely long term. But if a bodybuilder gets out at the right time – it’s possible to avoid it and to reverse the smaller damage done.
The biggest threat, Dr. Testosterone states, is damage done to the heart. If the heard grows thicker and the arteries grow thicker – this will cause less blood to pump into and out of the heart. As we age, this kind of damage can cause cardiovascular disease. It’s often near impossible to reverse this kind of damage. Beyond steroids, heart attacks are one of the highest risk health treats in the United States. That gives some perspective on how serious this kind of damage can be.
So how long can a person go before irreversible damage is done? Unfortunately, that’s not an easy answer either. Each person’s genetics are different. Also their lifestyles can be completely different in addition to steroid use. It’s nearly impossible to prescribe a “safe exit point” for bodybuilding. That’s a huge part of the danger and a big reason why it’s not legal for recreational use in the US.
You can watch Dr. Testosterone go into far greater medical detail in our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.