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ECA Shred – Does This Fat Burner Really Work?
Recently, the Enhanced Labs fat burner ECA Shred has been getting a lot of chatter in the fitness community.
ECA Shred was formulated to accelerate fat loss, improve energy, and crush cravings. But does it really work? In this review we’re going to decide whether the hype is well deserved or not. What a great fat burner can do is really work to shed that unwanted fat and give you a shredded physique to be proud of. With the right supplement, you are well on your way to a body others will envy, especially with something as powerful as ECA Shred.
Enhanced ECA Shred is a great fat burner stacked with ephedrine, caffeine, and aspirin for the best fat loss results around.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
ECA Shred Ingredients and Nutritional Information
ECA Shred targets fat loss through 5 different path ways. This synergistic approach allows the ingredients to work even more efficiently than taking them individually. It’s similar to a 1 + 1 = 3 analogy.
The ingredients in ECA Shred speed up fat burning by boosting thermogenesis and increasing your body’s metabolic rate. The ingredients in ECA Shred have been clinically shown to increase resting metabolic rate and promote weight loss [1].
Prevent Fat Storage
ECA Shred contains ingredients that actually help prevent the production of new fat, meaning you won’t need to worry about gaining back any of the weight you lost.
Suppress Appetite
ECA Shred makes calorie cutting easy by crushing your appetite and making food cravings a thing of the past. The ingredients in ECA Shred have been clinically shown to decrease appetite and influence appetite hormones to reduce hunger [2].
Boost Energy
ECA Shred contains a synergistic blend of energy-boosting ingredients that naturally increase energy and mental concentration.
Improve Mood
ECA Shred’s gentle mood enhancing properties circumvent the irritable feelings low calorie dieting can cause. The ingredients in ECA Shred have been clinically shown to improve mood and improve working memory [3].
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 1-2 capsules pre-cardio or first thing in the morning.
Price & Effectiveness
Enhanced ECA Shred is that powerful fat burner you need most to get that shredded aesthetic others will most certainly envy. With 30 servings per container, 2 capsules will pump you with all these great ingredients.
ECA Shred Pros
8 clinically validated ingredients
Safe and non-hormonal
Boosts energy and improves mood
ECA Shred Cons
$1.16 per serving
Price: $35.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Best Time to Take ECA Shred?
Enhanced Labs recommends taking ECA Shred 30 minutes before weight training and/or cardio. On rest days, ECA Shred should be taken before breakfast on an empty stomach.
Overall Value
Enhanced ECA Shred combines clinically validated ingredients to accelerate fat loss, improve energy, and crush cravings. A great fat burner, you are well on your way to that desired physique you want most. What you are really getting is a quality fat burner with great ingredients from a company who knows the needs of athletes. Try Enhanced ECA Shred today to see serious gains.
Try ECA Shred Today
If you have any questions about ECA Shred or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato
References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3444973/
[2] https://pubmed.ncbi.nlm.nih.gov/28446037/
[3] https://pubmed.ncbi.nlm.nih.gov/26320858/
Calum Von Moger Chest Workout For Golden Era Aesthetics
Build pecs with this Calum Von Moger chest workout that the bodybuilding Gods would be proud of.
You have got to be living under a rock if you have never heard of Calum Von Moger, and especially if you are on Instagram. Today when bodybuilders are criticized for steroid use and bloated guts, Calum’s symmetrical physique and golden-era aesthetics make him stand out. Heck, some people even call him the modern-day Arnold Schwarzenegger. The similarities are so striking that he is sometimes referred to as Arnold 2.0. Calum even appeared in the 2018 feature film ‘Bigger’ where he plays the role of a young Arnold Schwarzenegger.
WATCH: Arnold Schwarzenegger Compares Modern Bodybuilding To Pregnancy
Looking like Arnie is no coincidence. When asked about his physique goals, Calum said that –
“I’m not interested in any of today’s bodybuilders. That doesn’t appeal to me at all. It’s not what I want to look like, it’s not what I want to be, it’s too much. What I like are the old classic physiques. That’s my favorite. Quality over quantity. Bodies made in the ’60s and ’70s. Aesthetic, with perfect symmetry and proportion. My ultimate goal, would be to build a body like that one day. But then again, probably just a little bit better.”
The Calum Von Moger Story
https://www.instagram.com/p/B_0H_uDJxZL/
Calum grew up in a small Australian town called Geelong. He was a skinny kid growing up. Calum’s first encounter with weights happened at age 14 when his elder brother asked him if he wanted to tag along to the gym. And by the gym, we mean an old warehouse with basic equipment and rusty dumbbells.
Although people compare Calum to Arnold Schwarzenegger, his motivation for lifting came from watching Steve Reeves in ‘Hercules.’ He then knew what he wanted to look like when he saw Arnold Schwarzenegger in the critically acclaimed documentary ‘Pumping Iron.’
Conquering The Stage
After years of hard work in the gym, Calum started competing in local shows. He won his first bodybuilding competition in 2010, and shortly after that, in 2011, he qualified for WFF Junior Mr. Universe competition. Calum subsequently won the NABBA Junior International championship and Jr. Mr. Universe titles.
Calum had an incredible run from 2011 to 2016 where he won almost all the shows he competed in.
An opportunity presented itself in 2017 when NPC and IFBB introduced the Classic Physique division. Calum Von Moger set his eyes on getting the pro card and starting training for the newly introduced division. His journey preparing for the NPC/IFBB league was chronicled in Generation Iron 2.
WATCH: Video Of Calum Von Moger Tearing Bicep With Chris Bumstead
Things then took a turn for the worse when Moger suffered two serious injuries (November 2017 and April 2018) that prevented him from training at full capacity. In November 2017, Calum suffered a bicep tear that was followed by a knee injury incurred during cliff climbing in late April 2018.
WATCH: Calum Von Moger Injured Falling Down A Cliff
But if you know Calum, you know that keeping him out of action is impossible. He treated these injuries as setbacks and had his eyes set on winning the big titles. His recovery and return to training at full capacity are narrated in the documentary feature film Calum Von Moger: Unbroken. We highly recommend watching the movie to experience Moger’s grit, discipline, unwavering determination to win, and passion for the sport.
Road To Mr. Olympia
https://www.instagram.com/p/CHmOakph7Cg/
Calum Von Moger won the NPC Universe title in 2020 and earned his pro card. Not only has he recovered but is at his prime. He is now a serious threat to the reigning Mr. Olympia Classic Physique champion. But before he can compete for the Mr. Olympia title, he needs to earn a qualification.
In our interview with Calum, we asked him to tell us more about his future competing plans. Although he does not have an exact show in mind, he expects to compete in his first pro show in August or September 2021. He is utilizing the off-season to improve his physique so that he can bring his best package to the pro stage.
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Although the chances of Calum competing in the 2021 Mr. Olympia are bleak, we look forward to seeing him wear the Mr. Olympia Classic Physique crown soon.
Before we get to Calum’s chest workout routine, we need to talk about his new tattoo. Before stepping on stage for his pro card, Calum got a phoenix tattoo on his arm. Not only does it look dope, but the rising phoenix is the perfect metaphor for his comeback.
Calum Von Moger Chest Workout
“I train by instinct. Which means I don’t follow the rules others have made that might work for them. I always use exercises that I know work for me and I generally warm up at the start for 1-2 sets then complete 3 working sets.”
Go Heavy or Go Home
Calum uses heavyweights and low reps to annihilate his muscles. He uses a pyramid structure in his workouts and increases weights with each set.
Moger relies heavily on compound exercises like deadlift, bench press, squat, and barbell rows. If you are someone who likes spending time on machines, this workout is not for you.
Calum Von Moger Chest Training Routine
1. Pec Deck Fly – 3 Sets 8-12 Reps – 1-2 Minute Rest
https://www.instagram.com/p/Bge1efCgyDW/
Steps:
Sit on the machine with your back against the pad.
Place your feet flat on the floor.
While maintaining a slight bend in your elbows, grab the handles at your chest level.
Pull your arms towards your body until the handles are in front of your chest.
Hold and squeeze your pecs at this position for a couple of seconds.
Return to the starting position and repeat for desired reps.
In this workout, you will be starting with isolation (single-joint) exercise to pre-exhaust your pectoral muscles before you get to the compound lifts. It will ensure you get the same amount of muscle stimulation without having to go super heavy.
Remember: This workout is not just about going through the motions. You have to lift as heavy as you can and target failure with each set. If you hit failure on the first set of 12 reps, increase the weight in the next set so that you hit failure on 10 reps.
2. Incline Bench Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
https://www.instagram.com/p/CJ6yp29BOtU/
Grab the barbell with a slightly wider than shoulder-width grip.
Plant your feet firmly on the floor.
Unrack the bar and hold it above your chest while your elbows are locked out.
With a controlled motion, lower the bar until it is a few inches away from your chest.
Press the bar in a straight line back up to the starting position while exhaling.
Repeat until failure.
Many noobs make the mistake of bouncing the bar off their chest. While this might help in the eccentric motion while lifting heavy, it also increases the risk of a shoulder or pec injury.
If you are a beginner or an intermediate lifter, make sure you have a spotter while performing the compound lifts. You should follow a full range of motion while performing all the exercises in the workout.
3. Flat Machine Chest Press – 4 Sets 8-12 Reps – 1-2 Minute Rest
You could use a flat bench or a seated chest press machine for this exercise. For this tutorial, we will use the seated chest press.
Steps:
Place your back against the pad and plant your feet on the ground.
Adjust the handles so that they are at your middle chest level.
Push the handles by extending at your elbows.
Return to the starting position with a controlled motion.
Don’t lock out your elbows at the top of the movement. Doing so takes off the tension from your pectoral muscles and puts it on your shoulders and elbows.
Repeat for reps.
Most people make the mistake of rushing through the machine exercises. Follow a rep-tempo where you can maintain a mind-muscle connection. Your pecs should be filled with lactic acid and begging for mercy by the end of your set.
4. Dips – 3 Sets 12-15 Reps – 1-2 Minute Rest
Steps:
Grab the parallel bars and raise yourself above them by extending at your elbows. Lock your elbows at the top of the movement as you get ready to begin the exercise.
Bend your legs at your knees so that your lower legs are parallel and your upper legs are perpendicular to the floor.
Tilt your torso forward slightly (20-30 degrees) and slowly lower yourself until your shoulders are just below your elbows.
At the bottom of the movement, your lower arms should be perpendicular, and your upper arms should be parallel to the floor.
Return to the starting position explosively.
Do not lock out your elbows at the top of the movement.
Repeat for recommended reps.
Chest dips are a reminder that you do not always need heavy weight to build muscle mass.
On the other hand, if you are an advanced lifter and knocking out 12-15 reps is too easy for you, feel free to use a weight belt to add resistance. Even with a bodyweight exercise, your goal will be to progressively overload your muscles.
5. Incline Dumbbell Fly – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Set the bench at a 60-degree angle to the floor.
Grab a dumbbell in each hand with a neutral (palms facing each other) grip.
Lie down on the incline bench while maintaining the natural arch of your back.
Press the dumbbell towards the ceiling by extending at your elbows.
While maintaining a slight bend in your elbows, slowly lower the dumbbells to your sides until you feel a stretch in your chest.
Exhale and bring the dumbbells back to the starting position.
Repeat for recommended reps.
Upper pecs are one of the most stubborn muscle groups. Although the incline dumbbell flyes might feel like an easy exercise, it takes a solid mind-muscle connection to make the most of this lift. If you do not have a muscle-ripping pump by the end of your set, you might be going a little too heavy.
6. Dumbbell Pullover – 4 Sets 8-12 Reps – 1-2 Minute Rest
Steps:
Lay face up on a bench with your feet firmly planted on the ground.
Maintain a slight arch in your back.
Grab a dumbbell at one end with both hands.
While slightly bending your elbows, press the weight over your chest.
Without letting your lower body or hips move, move the dumbbell over your head, and lower it to the floor.
Keep lowering the dumbbell until you feel a stretch in your pectoral muscles.
Pull your arms back to the starting position.
Repeat for reps.
Tip: If you feel a stretch in your lats at the bottom of the movement, bring the dumbbell closer to your head by bending at your elbows and pulling them towards your chest.
The dumbbell pullover is an incredibly effective exercise for building a V-taper. It is a tried-and-tested movement from the golden age of bodybuilding.
Calum Von Moger Diet
https://www.instagram.com/p/Bs2otbQhiKR/
You obviously cannot look like Calum if you do not eat like him. Here is Moger’s bulking diet plan:
1. Breakfast
4 eggs
Banana
Milk
2. Snack
Protein shake
3. Luch
Chicken
Rice
4. Snack
Protein shake
5. Dinner
6. Snack
Protein shake
Nutella
Toast
As you might have noticed, Calum Von Moger loves his protein shakes. If you want to know more about the best protein supplement on the market, we have put together a guide for you.
Related: Best Protein Powder Supplements For Strength & Size (Updated 2021)
Conclusion
Calum Von Moger might be blessed with perfect bodybuilding genetics, but what sets him apart is his dedication and discipline. Even after suffering two career-threatening injuries, he turned around his physique in a short time and won a pro card.
You now have the workout and diet program you need to build pecs like Moger and Arnold. We will be waiting to see your progress pics. Best of luck!
Do you think Calum Von Moger can win the Mr. Olympia show in his first attempt?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Want To Ditch Meat? Tips And Tricks On How To Convert To A Plant-Based Diet
Here are some tips to convert to a plant-based diet.
So this article is going to be coming to you from a personal perspective, as I have been plant based for over 5 years now and prior to that was practicing keto on and off.
Now my biggest concern prior to considering plant based was, ‘so what do I eat?’ and ‘what is my protein source going to be?’
As If It doesn’t come from meat, eggs, poultry and dairy then where will it come from?
Well I would essentially be getting the protein from the same place the animals get theirs from, plants. (among other things)
So today I am going to be giving you a breakdown to alternative plant based options which are readily available, and making sure you don’t die of protein deficiency …
Protein Comparison
Tofu Scramble Instead Of Scrambled Eggs
Per 100g
So let’s begin by breaking it down with eggs.
One of the alternatives to eggs is tofu, as it’s a great source of protein and low in carbs too and can be scrambled.
Scrambled Tofu
Scrambled Eggs
Calories
102.7
113.4
Fat
7.7g
7.5g
Carbs
2.7g
0.6g
Protein
7.5g
10g
Eggs snatches the win on the protein front but tofu is not far behind and actually has less calories.
Steak v Ground Beef v Seitan v Tempeh v Impossible Burger Beyond Ground Beef
Per 100g
Let’s get to the meat of the matter, red meat! Take a look at the comparisons below:
Steak
Ground Beef
Seitan
Tempeh
Impossible
Beyond ground beef
AP
AP
PB
PB
PB
PB
Calories
218
274.1
153.8
196.4
213.6
218.8
Fat
10.8g
17.8g
3.5g
11.4g
12.5g
15.8g
Carbs
0.5g
0g
7.1g
7.9g
8g
2.6g
Protein
28.1g
27.6g
26g
20g
16.g
17.5g
AP – Animal Product
PB – Plant Based
*
As you can see seitan comes lowest for calories, and lowest for fat content. Ground beef takes the lowest carb content and by not much steak takes the highest protein content. But as you can see the plant based options for seitan and tempeh boast a very high protein content per 100g.
Now let’s turn our attention to dairy.
Milk v Oat Milk v Cashew Milk v Soy Milk v Hemp Milk v Almond Milk v Coconut Milk
Per 1 Cup (244g)
Cow’s MIlk
(full fat)
Cow’s Milk (1%)
Oat Milk
Cashew
Milk
Soy Milk
Almond Milk
Hemp Milk
Pea
Milk
AP
AP
PB
PB
PB
PB
PB
PB
Calories
122
102
140
25
100
30
50
100
Fat
4.8g
2.4g
7g
2g
4.5g
2.5g
5g
4.5g
Carbs
12g
12g
11g
1g
9g
1g
1g
6g
Protein
8.1g
8.2g
8g
0.5
8g
1g
2g
8g
Plant-Based Milk With Additional Protein
So if protein is what you really desire then there are plant based options available with additional protein.
Orgain Milk Almond Organic Unsweetened
Silk Unsweet Almond & Cashew Protein
Silk Unsweet Ultra Plant-Based Protein Drink
EdenSoy Unsweetened Organic Soy Milk
Calories
80
110
180
120
Fat
3.5g
7g
9g
6g
Carbs
4g
2g
5g
4g
Protein
10g
10g
20g
12g
Cheese v Nutritional Yeast
28g
I know cheese is addictive for many people out there and is very difficult to give up but a great protein filled alternative is Nutritional Yeast
The reason I didn’t select a plant based cheese alternative is that many plant based cheeses lack the protein content required so nutritional yeast is a great option.
Cheese
Nutritional Yeast
Calories
115
92.4
Fat
9,4g
2g
Carbs
0.9g
10.4g
Protein
6.5g
12.5g
As you can see Nutritional Yeast, other than having more carbs has less calories, fat and also has more protein per 28g (approx 3.3 tbsp).
Chicken v Tempeh
100g
Now let’s look at chicken, I am going to compare it to tempeh which we also looked at earlier. I could compare to a faux chicken but I wanted to compare to a purer food source
Chicken
Tempeh
Calories
221.9
196.4
Fat
13.1g
11.4g
Carbs
0g
7.9g
Protein
23.7g
20g
So tempeh is lower in calories and in fat, but chicken has less carbs and just a tad more protein. But Tempeh has a considerable amount of protein per 100g also
So as you can see we have covered quite a bit but this is merely scratching the surface.
If you are considering going plant based use this as a guide but also experiment and do your research, go to the store and look at labels, it may surprise you as to which items are also accidentally plant based
Eggs and Tofu
https://www.eatthismuch.com/recipe/nutrition/easy-paleo-scrambled-eggs,255172/
https://www.eatthismuch.com/food/nutrition/tofu-scramble,34942/
*
Beefs and Plant-Based Meats
https://www.eatthismuch.com/food/browse/?q=steak&type=recipe&nutrition_display=
https://www.nutritionix.com/food/ground-beef
https://www.nutritionix.com/i/sweet-earth/traditional-seitan/54fd12a8da4d5c1d0b25d375
https://www.nutritionix.com/food/tempeh
https://www.nutritionix.com/i/impossible/burger-made-from-plants/5d8f06903fd1dc45742c5221
https://www.nutritionix.com/i/beyond-meat/beyond-beef-plant-based-ground/5d1ef894d42ac192589b87fb
Milk
https://www.nutritionix.com/food/milk
https://www.nutritionix.com/food/1-milk
Vanilla Protein Oat
https://www.nutritionix.com/i/silk/cashew-milk-unsweetened-vanilla/582028ca127741c124c7e67a
https://silk.com/plant-based-products/soymilk/original-soymilk/
https://www.nutritionix.com/i/hemp-yeah/unsweetened-original-hemp-milk/5eb265dc6f38177a7be579fc
https://www.ripplefoods.com/original-plant-milk/
https://orgain.com/products/organic-protein-almond-milk-unsweetened-vanilla
https://silk.com/plant-based-products/plant-based-protein-beverages/unsweet-protein/
https://silk.com/plant-based-products/plant-based-protein-beverages/silk-ultra/ultra-unsweet/
https://store.edenfoods.com/unsweetened-edensoy-organic/
Cheese and Nutritional Yeast
https://www.nutritionix.com/food/nutritional-yeast
https://www.nutritionix.com/food/cheddar-cheese
Chicken and Tempeh
https://www.nutritionix.com/food/chicken
https://www.nutritionix.com/food/tempeh
Gym Crush – Hannah Eden
Gym Crush – Hannah Eden
Hannah Eden is a stand-out fitness athlete and is slowly but surely making a mark in the fitness industry. She’s a hybrid athlete and probably is one of the most ripped female athletes in the fitness industry.
Hannah with her gorgeous red hair, and shredded body is setting Instagram on fire. If you don’t already know about Eden, get ready to be blown away by her unique personality and crazy work ethic.
Hannah Eden Fitness
Growing up, Hannah had no interest in fitness or any kind of sporting activities. All of it changed and she started training at the age of 14 when she moved from her homeland England to the USA.
Eden follows a unique way of working out where she combines the elements of CrossFit with regular strength training and bodyweight exercises. Over the years, Hannah has become an elite CrossFit athlete, entrepreneur, and has created a successful career for herself.
Answering Her Calling
When asked about why she does what she does, Hannah says, “I post to inspire others. I want to spread awareness about the importance of fitness, and how incredible things will unfold when you step outside of your comfort zone, believe in yourself and do something with your beautiful life!”
Hannah faced many personal challenges while getting used to the new environment. She made fitness and training her to escape from all the stress. It was at this time Hannah fell in love with iron therapy.
Unique Style
Over the years, Hannah has appeared on the cover of many magazines and publications. She is one of the people who makes fitness and working out in the gym look glamorous. Spreading awareness about the fit lifestyle is easier when you have ambassadors like Hannah Eden.
Eden routinely shares her workouts on her Instagram page for her fans to follow. Her ripped physique is the result of years of intense training. Looking at her workouts will give you a peek into her hardcore work ethic.
Stepping Into The Industry
After deciding she wanted to pursue fitness full-time, she started hosting a fitness program in South Beach, Florida to make a name for herself in the industry. As the fitness program became successful, she started working as a CrossFit coach and athlete.
Hannah is known for staying in photoshoot-ready shape throughout the year. She relies on HIIT workouts in which she uses heavy weights and takes short resting periods between sets.
Making It Count
As cheesy it might sound, Eden is the perfect example of someone who loves what they do and does what they love. Always remember great things comes to the people who are willing to take risks.
Hannah continues to make the most of every situation which comes her way. If you are at a similar stage like when Hannah moved to the US, make sure you step out of your comfort zone. Trying to find a safe corner will only make you feel small and powerless.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
If you like what you see, make sure to subscribe to Vidur’s official YouTube channel right here.
6 Things You Should Do Before Every Workout
Preparation is key.
While the main event gets all the glory, preparation is the backbone for any viable feat, from marathon running to bodybuilding. As the great (and often times violent) Bobby Knight once said “Most people have the will to win, but few people have the will to prepare to win.” With that being said, what is it the optimal way to prepare, what’s the optimal way to prime your body to get the most out of your workout and your genetics?
While everyone is different, we’ve come up with 6 staples pretty much everybody (and we do mean every body) should do before undergoing a heavy workout.
Nutrients
“I eat for function, not for taste”, listen to Jay Cutler. Before a significant workout you want to eat a mix of carbs and protein. You’re meal plan however doesn’t have to taste like complete cow dung however – try eating some toast with almond butter, chop up some fruit and put it on top.
Fruits like bananas and apples work well because they’re complex sugars, which digest slowly, giving you a steady source of energy. As for timing it’s up to you. An hour is standard time but the key is to know how YOUR body works. We can give out the best tips but ultimately – everyone is different.
Hydrate
The American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise. While hydration varies on age, weight, and multiple other factors, if you want to prevent, fatigue, dizziness, and cramping you probably want to sip on some water throughout the day. Chugging it all at once can actually cause you to become sick by stripping you of vital nutrients, or at the very least cause multiple potty breaks. Moderation is key.
Stretch
We know not all top athletes do it – but let’s just say unless you’re a perfect genetic freak… you probably should fit stretching into your routine. Stretching before a workout is vital to getting the most out of a session. Muscle fibers can get tangled, knotted, and sore – you want to ease the fibers and get them as close to prime time condition as possible. Before your next workout try using the foam roller before your next workout. Yes it hurts and it’s a little annoying but it will pay massive dividends when you can get it that extra set pain free.
Review your workout
Reviewing your workout is key. Besides getting you more organised so you don’t forget a set, it also mentally prepares you for the lifts you’re about to do. Also, it allows you to focus solely on the workout at hand without having to spend any mental energy worrying about what’s next. This is all about mindset. This might sound obvious but don’t get distracted by other life issues. Review your routine. Get in the zone. And make sure each and every rep counts.
Aerobic Warm-up
We know “manly” men don’t do cardio, but guys who want to be fit do. In this ever forward changing world – the idea that cardio is for “sissies” is a silly concept. A short aerobic warm-up not only increases muscle temp, blood flow, and core temp, but also warms up your tendons. Try jumping on the rowing machine for 10 minutes at a moderate pace. It will give you a little perspiration and prevent injuries. Many may fear that the cardio will cause weight loss and shrinking muscles… but that’s why you keep it simple. Don’t over do it. It’s a warm up people. Not a race.
Drills
Drilling focuses in on functionality. You want to go through all the muscles groups you will be using in your main workout with little to no weight. This gets your body warmed up and primed for the exact motions you will be using. Think of this as a combination of an aerobic workout and stretching. It’s a great way to get your body primed for some real gains later on.
There you go. The staples you’ll need before a big workout. Tweak the list above according to your body and level of fitness.
Cellucor M5 Ultimate Review For Building Muscle & Strength
This creatine supplement is one to seriously build muscle and strength to influence your training, performance, and physique.
Product Overview
Building strength can be a challenge and while it may seem like lifting to excess will lead to that desired growth, think again. Sure, getting a great pump and taking some of the staples like protein powders and pre-workout can certainly influence growth, but why limit yourself by neglecting those supplements that really boost muscular strength and endurance? Creatine has the ability to work wonders for your gains and Cellucor M5 Ultimate is that upgraded and reformulated supplement you need most.
Creatine is an amino acid found in your muscles and your brain and is used to spark energy to improve performance, increase strength and size during heavy lifting or exercise, avoid muscle breakdown, and help retain muscle mass so you never lose those hard-earned gains. The right creatine supplement can kickstart your performance to a whole new level and Cellucor M5 Ultimate, with its transparent label and powerful ingredients, can do this and much more.
Cellucor M5 Ultimate combines three forms of creatine into a cutting-edge creatine supplement to support muscle growth, strength, endurance, and performance.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor M5 Ultimate Highlights
Cellucor M5 Ultimate is an amazing creatine supplement combining three different forms of creatine to give you the best when it comes to building strength and size. M5 Ultimate has been updated, upgraded, and reformulated to bring you a fully transparent, cutting-edge, and stimulant-free supplement design to support muscle growth, strength, endurance, and performance. Cellucor is a company based on quality you can trust, and this award-winning product is no exception.
Ingredients
Mass Building Creatine Complex
Creatine Monohydrate: One of the most common forms of creatine, this promotes the production of cellular energy to support muscular strength, growth, and endurance (1).
Creatine Nitrate: Forms when creatine bonds with nitrate anions, this can improve cardiovascular performance and overall power output (2).
Creatine Hydrochloride: Works for great benefits to strength and size while being a highly soluble and absorbable form (3).
Calcium B-Hydroxy B-Methylbutyrate (HMB) Monohydrate: Pairs well with creatine and promotes muscle gains, muscle function, and overall muscular health (4).
Other Ingredients
Citric Acid, Natural Flavors, Silicon Dioxide, Sucralose, Malic Acid, Acesulfame Potassium, Spirulina Extract
Amount Of Creatine
7g
Number Of Servings
20
Serving Size
1 Scoop
Best Way To Take
Mix 1 scoop with 10-12 fl. oz. of water after training, or at any time of the day on non-training days.
Price & Effectiveness
Cellucor M5 Ultimate is the ultimate muscle and strength builder designed to give you only the best when it comes to your creatine supplementation. With 20 servings per container, 1 scoop will pump you with these great ingredients so you see results fast.
Pros
Great for building strength and size while improving muscle gains and health
The ultimate creatine complex with three different forms
Quality and trusted ingredients for your overall health
From a reputable company in Cellucor
Cons: N/A
Price: $39.99
Sponsored Athlete
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Overall Value
Cellucor M5 Ultimate is that creatine supplement you need most to see serious gains and increased muscle growth. With a fully transparent label, cutting-edge ingredients, and a stimulant-free formula, this product is exactly what you need to see those muscle building results. What you are really getting is a high-quality creatine product with three different forms of creatine, a cutting-edge formula, and a company you can trust backing it. Try Cellucor M5 Ultimate today and work to improve your training and performance in no time.
Try Cellucor M5 Ultimate Today
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*Images courtesy of Cellucor
References
Kerksick, C.; Wilborn, C.; Campbell, W.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015). “Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
De Franca, E.; Avelar, B.; Yoshioka, C.; Santana, J.; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Induced Changes on Body Composition in Recreational Weightlifters”. (source)
Kreider, R.; Ferreira, M.; Wilson, M.; Almada, A. (1999). “Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength”. (source)
2021 Tsunami Cup Pro Scorecards
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Official Website of theIFBB Professional League
Arnold Classic 2021: The 3 Biggest Takeaways
Our biggest takeaways from the Arnold Classic 2021.
It’s hard to believe but the Arnold Classic 2021 has already came and went. After a long wait due to delays and rescheduling, the Arnold Classic finally took place on September 25th – albeit a much shorter and condensed version due to the global pandemic. Regardless, the event was still an exciting one that gave us a new champion in the form of Nick Walker.
The Arnold Classic, usually taking place in March, was held just two weeks before the Mr. Olympia. The Olympia itself is also happening at a later date this year due to the pandemic. What’s really notable here is that both of these major events are just two weeks apart. It will be interesting to see how this effects those who decided to compete in both the Arnold Classic and the Mr. Olympia.
The Arnold Classic 2021 only held four divisions all competing in one night. This differs from a typical year of the Arnold Classic – often holding eight divisions over the course of two nights. There was also no expo held nor the hundreds of other athletic events that usually take place – such as the Arnold Classic Strongman, powerlifting events, and much more. Luckily, there was a free live stream of the full pro bodybuilding event. You can still watch the replay in full for free – check it out here.
Arnold Schwarzenegger has already stated that the Arnold Classic will be back in full by 2022 back on its original schedule. Which means we’ll have a much shorter wait for next year’s big event.
Now that we’ve had some time to think over the outcomes from the event – here are our three biggest takeaways from the Arnold Classic 2021.
Nick Walker Has Solidified Himself As A Leading Competitor
Ever since Nick Walker exploded onto the scene in 2020, fans have been singing his praises as the next coming of Dorian Yates. But if we’re being honest, this kind of early hype happens at least once a year in some form or another. It’s just as likely that many of these young up-and-comers burn out quickly after an initial shot in the arm from a good competition.
Nick Walker show incredible promise in 2020, and he then encouraged more hype after his impressive showing at the New York Pro 2021. Still, it would all come down to the Arnold Classic and Mr. Olympia to see how he holds up against older icons currently competing in the sport.
With the Arnold Classic 2021, Nick Walker has proven that he is not just a flash in the pan. He has shown consistent improvements and his physique at the Arnold Classic was a continued step up over what we saw at the New York Pro. Upon first appearing for his individual routine during the pre-judging, it all became crystal clear. He showcased the kind of size and conditioning that required no comparison rounds – the world knew that he was truly a force to be reckoned with.
Later going up against the others during comparison rounds further proved it. While there were many top tier athletes who dropped out from this competition (more on this later), Walker was up against many other up-and-coming athletes with hype. Walker proved that he was a notch above other hyped athletes like Iain Valliere and Justin Rodriguez. He’s truly pulled in front of the pack.
Some may say he always was ahead – and they’re right – but consistency is what matters. This win has proven he can stay consistent even under big pressure. After winning the Arnold Classic, Walker told Cicherillo that he expects to place in the top 5 at Mr. Olympia. This would usually be a cocky claim for such a young athlete. But this time – we believe him.
Arnold Schwarzenegger Is Still Unhappy With Men’s Open Physiques
One notable aspect of this year’s Arnold Classic 2021 was the announcement that Arnold Schwarzenegger himself would provide some sort of commentary. It wasn’t clear just how detailed this would be before the show. Luckily, it turned out that he provided commentary throughout the full men’s division pre-judging and final rounds. It was a pure joy to see Schwarzenegger directly comment on specific athletes, routines, and comparisons throughout the entire broadcast.
His continued presence also made one thing crystal clear – Arnold Schwarzenegger far prefers Classic Physique to Men’s Open. During both the pre-judging and finals, Schwarzenegger made multiple comments about his distaste for the stomachs of Men’s Open. He even directly references PED use (though just calling it “stuff”) as a cause for distended stomachs.
While the Men’s Open were on stage, Schwarzenegger would make calm but critical comments about many of the athletes on stage. He would stress that an athlete is judged every second they are on stage – not just when they are in a mandator pose. He would often catch an athlete’s stomach loosening and distending in between poses. If Schwarzenegger can see it on camera, he argues, then so too can the judges.
Conversely, every time the Classic Physique competitors were on stage, Arnold Schwarzenegger had nothing but positive things to say. He would beam with pride at the physiques and the posing on display. He also compared them directly to Men’s Open multiple times. The ultimate takeaway was clear. Arnold Schwarzenegger still wants more change to the Men’s Open division.
The Pandemic Is Still Having A Major Effect On Pro Bodybuilding
It’s fantastic that the IFBB and NPC alongside Arnold Schwarzenegger were able to provide the Arnold Classic in some capacity this year. That being said, it’s obvious that the pandemic is still creating a sort of asterisk next to these big shows. In the lead up to the Arnold Classic 2021, there were two major Men’s Open athletes due to travel issues directly related to the pandemic.
William Bonac, the returning Arnold Classic champion, had to bow out just days before the show. While the details were never explicitly stated – it was confirmed that he was held up by surprise travel problems due to the pandemic. Problems he didn’t foresee coming that forced his hand to drop out last minute.
Lionel Beyeke, another strong competitor, announced dropping out as well. Though he knew a bit sooner (by about a week) than Bonac. Beyeke’s withdrawal was also directly related to travel issues caused by the pandemic.
The 2021 pro bodybuilding season has seemed less marred by the pandemic. Most shows went off without a hitch compared to 2020. But it must be noted many of these shows were local – requiring less international travel. Yes, some international athletes have traveled with no issue. But when the bigger shows come around, a higher volume of international competitors are brought out. This leads to the inevitable travel issues due to the Delta variant of COVID-19 still causing travel restrictions.
Nick Walker’s Arnold Classic 2021 win was fantastic. But it would have been even more fantastic if he had managed to win against returning champion (and top 5 Olympia athlete) William Bonac. It would have given even more credence to our first segment in this article. Until the pandemic ends, we will continue to have these “what if” conversations in our head.
It should be noted that many major international pro bodybuilders have already arrived in the states for the Mr. Olympia. So the likes of Big Ramy and Hadi Choopan will be present in two weeks without issue. Hopefully, there will be no sudden drop offs within the next two weeks. Also hopefully, athletes like William Bonac will have their issues settled to appear at the Mr. Olympia in October.
Wrap Up
The Arnold Classic is a standout competition that is rivaled only by the Mr. Olympia. It’s a watershed moment each year that helps us determine the current quality and standing of pro bodybuilding. There’s no doubt that 2021’s event was electrifying. But it was also a reminder of how things are not truly back to normal.
You can recap our entire coverage of the Arnold Classic 2021, including pre-judging analysis, color commentary, and result reports, by heading over to our official Arnold Classic coverage page right here.
*Header image courtesy of W. Wittman Photography
2021 Arnold Classic USA Scorecards
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Official Website of theIFBB Professional League
Arnold Classic 2021 Full Results & Winners
Nick Walker wins Men’s Open at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Nick Walker who wins the crown in the Men’s Open. Walker takes home the title in his debut in the competition.
The Men’s Open division was hit hard with some of the top names dropping out for different reasons. This did not take anything away from the event as some of the top competitors in the world put on a show during the finals.
Prior to the results being announced, the Ed Corney Most Muscular Award was given to Nick Walker. For the second-straight year, Sergio Oliva Jr. took home the Franco Columbu Best Posing Routine Award.
The full results have been announced. Check out our full breakdown of each division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Men’s Open Results
First Place – Nick Walker
Second Place – Iain Valliere
Third Place – Steve Kuclo
Fourth Place – Justin Rodriguez
Fifth Place – Akim Williams
Sixth Place – Sergio Oliva Jr.
Arnold Classic 2021 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Alex Cambronero
Third Place – Logan Franklin
Fourth Place – Courage Opara
Fifth Place – Bryan Jones
Sixth Place – Fabian Mayr
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.