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Improve Hip Mobility to Boost Lower Body Power
Improve Hip Mobility to Boost Lower Body Power
The best way to boost results on squats, leg presses, and every lower body movement is to improve hip mobility. Most guys know that, but few invest the time in this area that can produce a huge return on investment.
Many of us cannot execute a proper squatting motion. It’s not because we don’t understand the mechanics; we likely learned it as a teenager and can go online if we need a refresher course. It’s because our hips have become locked down from our modern sedentary culture, where we spend much of our time sitting at desks or behind a steering wheel.
The result is a tight, inflexible body that will lead to injury, to say nothing of poor results in the weight room. When your hip flexors are locked up the body shuts down the glutes and makes the hamstrings less efficient. Tight hamstrings are a product of tight hips, which are a product of inactivated glutes. That’s one reason hamstring strains and lower back pain are so commonplace.
To get the most out of our lower body routines– and to avoid injury – we want to work on opening our hips, counteracting the forces of everyday life. Studies suggest it’s possible to do that and reduce the risk of injuries.
These eight moves, which open and stretch the hips, can be used as an active warm-up, especially during a leg day, or a standalone workout, perhaps on a recovery day. Either way, if you perform this workout twice a week, you’ll improve your hip mobility and stability, making your lower body lifts more effective.
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the hips and glutes.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 sec. rest between sets.
Hip Internal Rotations
What it does: This move provides an effective stretch of the hips.
How to do it: Lie on your side with hips and knees bent 90 degrees. While keeping the bottom knee stationary, rotate your top leg into the air. Your top heel remains in contact with the bottom heel. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the hips and quads.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Drop Lunge
What it does: This move stretches the outsides of your hips.
How to do it: From a standing position, arms at your sides, reach one foot behind and across your other foot. Square your hips and sit in a squatting position. Push through your hip to stand up. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Leg Cradle
What it does: This is another effective move to stretch the outsides of your hips.
How to do it: From a standing position, arms at your sides, lift one foot off the ground, and squat with your other leg. Grab below your lifted knee with the same-side hand and under your ankle with the opposite hand. Extend the standing leg and pull the opposite knee up and across your body, feeling a stretch in the outside of your hip. Return to starting position. Complete one side of reps before switching sides.
How many? 2 sets of 10 reps per side with 30 sec. rest between sets.
Knee Hugs
What it does: This simple move stretches the hip flexors, as well as your hamstrings and glutes.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 2 sets of 10 reps (per side) with 30 sec. rest between sets.
Lateral Bound
Why: This builds explosive lateral power from your hips.
How: Stand balanced on your left leg with your right foot off the ground. Squat slightly with your left leg, then use that leg and glute to jump laterally. Extend the hip and land on the opposite leg only, maintaining your balance. Hold for a three count and repeat to the other side.
Prescription: 2 sets of 10 reps (per side) with 30 sec. rest between sets.
Wall Holds
Why: This move is a great hip stretch and a good test of how well you can maintain proper posture for squatting and everyday movement, keeping shoulders, hips, knees, and ankles in a straight line.
How: From a standing position, lean forward with your hands on a wall. Lift one knee and foot toward the wall. Hold this position for 30 seconds.
Prescription: 2 sets of 30 seconds with 30 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Patrick Moore Talks Boxing Past, Thinks Today’s Super Fights Are A Joke
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Patrick Moore thinks that boxing is in a great decline – and saw it coming over a decade ago.
Patrick Moore is a pro bodybuilder that is starting to make major waves in the industry this year. Ever since his win at the California Pro 2021, his progress has been a highlight as he continues to post photos and video of his impressive physique. But before dedicating his life to bodybuilding – Moore competed as a boxer. In our recent video conversation, before we were able to dive into his bodybuilding career – we took a detour recapping his boxing past and his thoughts on fights today. In our latest GI Exclusive, Patrick Moore details how he believes recent influencer “super fights” are the end result of over a decade of decline for the sport.
Patrick Moore has a somewhat unconventional path towards becoming the powerhouse pro bodybuilder we know today. He started off as a boxer – and was truly passionate about the sport. But he noticed that boxing as a whole was starting to decline. Ever since Evander Holyfield’s exit nearly a decade ago, Moore saw the sport he love start falling into a void. In fact, he believes the recent super fights, such as McGregor vs Mayweather or Paul vs Belfort, are “jokes” and the end result of a sport that lost it’s way.
It’s due to this, in part, that Patrick Moore became a bodybuilder. He always loved the gym and was lucky enough for someone to suggest he start training other body parts. This eventually led to competitive bodybuilding. He thought it would be easy – but upon getting smoked at the NPC Nationals (18th place), he realized he had a lot more work to do. It became his passion, he went pro, and now he’s starting to truly turn heads with his impressive physique.
We’ll get into more detail about Patrick Moore’s bodybuilding career, success, and future in future segments from our video conversation. For now, we took a quick detour to discuss in more detail his criticism of boxing today. Moore claims in our interview that he believes these influencer superstar boxing matches are rigged. He can tell simply by the way boxers like Mayweather behave while facing off against someone like McGregor. Despite being retired – Moore believes they are deliberately ignoring decades of training and tactics. Why? Because they are in it for the money.
“It’s money. And I get it man. No fighter wants to fight for less than what they feel like they’re worth,” Patrick Moore states in our interview. He continues:
“And they just have to – someone somewhere have to take a loss both on their record and maybe even financially… If a fighter is used to 10 million a fight and maybe they fight the best of the best and it’s for eight million. Well maybe they just need to take the eight to give the sport what it needs. I mean, we want to see the best of the best go at it, not ‘Okay well this guy has a lot of height so we’ll out him against this guy.’ No man, let the good guys go at it.”
Patrick Moore pulls from his personal experience as a boxer himself. He knows what it’s like when a truly top class boxer goes all out against another equally talented competitor. In his opinion, what he’s seeing in a fight like Jake Paul vs Tyron Woodley, is not reflective of what Woodley is capable of. He doesn’t believe that fight could have possibly gone all the way – unless Woodley was holding back.
Patrick Moore tries to bridge his actual experience with boxing and his passion for the sport into a credible criticism of the flaws in current boxing. Yet it can’t be ignored that these fights do bring in record numbers of viewers and revenue. Perhaps boxing has changed and declined in Moore’s eyes. But to new younger fans of the sport – maybe this change is the beginning of a new version of boxing. One that they will hold dear.
In either case, you can watch Patrick Moore go into detail about his boxing past, his thoughts on modern boxing, and more in our latest GI Exclusive interview segment above!
How To Build Muscle On The Keto Diet
This popular diet is best known for weight loss, but how does one build muscle when on keto?
The ketogenic diet, or keto for short, is a popular and great way for those looking to lose weight to achieve this. But a common misconception is that it is hard to build muscle since weight loss is the main goal. However, it is more than possible to build that valuable muscle on keto and it just takes knowing exactly what to do and how to properly do it to see those gains you want most. With the right approach, it is entirely possible to see those bodybuilding gains unfold while still sticking to the keto diet.
Let’s take a look at the keto diet and see just how to build muscle while on it. The keto diet can work wonders for weight loss and for those bodybuilders looking to sculpt their physique, this may be a great way for you to see progress while still packing on that vital lean muscle.
What Is The Keto Diet?
The keto diet, short for ketogenic diet, is a low carb and high fat diet used my many to lose weight, as well as provide for some other health benefits as well. How this works is you drastically lower your carb intake and consume some protein but majority fats. This will then kick your body into ketosis, a metabolic state (1).
What ketosis does is it takes fat to use as fuel. Since your body is depleted of its access to carbs or glucose, it compensates by using fat, thus burning fat and aiding in your weight loss progress. Where part of the debate lies is that to build muscle you need carbs and by losing weight, people associate that with losing hard earned muscle as well. But with the keto diet, you can still build muscle and see that sculpted and shredded physique take effect.
Building Muscle On Keto
When it comes to building muscle on keto, there are a number of factors to consider in order to see the growth you want most. Let’s take a look at some of the best ways to build muscle on the ketogenic diet.
Figure Out The Right Caloric Intake
Looking into how many calories you need in the day can greatly affect how you build muscle. We all know to lose weight, you need more calories out than you take in. But to build muscle, you need to make sure you get an adequate amount of calories in order to build and keep on existing muscle on. With factors like age, weight, sex, and activity level all playing a role, figuring out your ideal caloric number can set you up for knowing just how many you need in a day and how many calories to play with for each meal.
Track Your Macros
Tracking the amount of macronutrients you consume may seem daunting, but it is imperative as there are certain numbers to hit so you stay in ketosis. When it comes to carbs, this means around 50 grams or fewer carbs consumed to stay in ketosis (2). Placing carbs around your workouts is a good idea for this can be a strategic way to fuel workouts and stay in ketosis.
When it comes to protein, be sure to include this with every meal. Too much protein in one sitting can throw your routine around and potentially decrease the amount of ketones you have, thus kicking you out of ketosis. But since protein is essential for muscle growth, having enough protein in your diet is of the utmost importance (3).
For your fat intake, calculating how much you need will prove to be beneficial for each meal will be easier to tell just how much you need to stay in ketosis. This is a fine line to play with in order to build muscle but this is where training comes into the picture.
Focus On Strength Training
When it comes to your training, be sure to focus on strength training, and lower reps with heavier weight can prove to be beneficial in the long run. This will also stimulate muscle growth and hypertrophy so a well-planned muscle building program ensures you pack on that lean muscle while keeping it on even in ketosis. With consistent resistance training, you encourage muscle growth and those bodybuilding goals so you hit all those marks you want (4).
Featured Supplement For Keto Muscle Building
The right supplements can have great effect on our gains and knowing which ones to take will prove worthwhile for our progress. While we all know the staples being protein powders, pre-workouts, BCAAs, and fat burners, there are those unique supplements out there to work wonders for all our gains.
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced SLIN is a unique and powerful supplement designed to take carbs and put them into muscle. Using an insulin mimetic, this supplement shuttles the carbs you eat and puts them into your muscles instead of being stored as fat. With amazing and versatile ingredients, SLIN is a top tier product perfect for those on keto who want to take those carbs and get rid of them quickly. SLIN will increase fat loss but keep on muscle so all those desired physique goals are easily met.
Price: $35.99
Wrap Up
For those looking to build muscle on the ketogenic diet, it does take some careful planning so you see all those desired changes you want most. It is important to take your caloric intake into account, as well as properly tracking your macros so you see all those desired gains unfold. For training, focusing on resistance training can prove to be the key to building muscle as lifting heavier weights can greatly influence growth and lead to increased hypertrophy. Building muscle on the ketogenic diet is possible, it just takes careful planning, a good training routine, and proper supplementation to help get there.
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
O’Neill, B.; Raggi, P. (2020). “The ketogenic diet: Pros and cons”. (source)
Campos, M. (2020). “Ketogenic diet: Is the ultimate low-carb diet good for you?”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
The Ultimate Guide to the Farmers Walk
One of the Best Exercises for Developing Full Body Strength and Size
In terms of full-body development, there are few resistance exercises that can compare to the farmers walk.Not only is it a highly effective exercise it is also one of the most basic exercises to perform as all that is required is picking up heavy weight and walking with it.Often due to its simplicity, the farmers walk can be overlooked and more technically challenging exercises are selected instead.However, if you aspire to build full-body strength, size, and stability, then it is worthwhile considering the farmers walk.
Farmers Walk Technique
Although the exercise is very simple in both principle and execution, it is always worthwhile paying specific attention to a number of areas.First and foremost it is important that the weight is picked up safely from the floor. Therefore, squat down, lift the chest, flatten the back, grab the weight and then drive through your heels to stand.Before taking your first step, ensure that the shoulders are back & down, the chest is lifted and the core muscles are braced.As you take forward steps, it is crucial that you keep the head up and don’t allow it to drop down as this may encourage the shoulders to move out of position.Having this forward head position and allowing the shoulders to round should be avoided as it will place a great amount of strain through the neck, shoulders, and upper back.The length of the strides you take depends on the weight being used as with lighter loads you may be able to safely take longer strides whereas heavy loads typically require shorter strides.
Be aware that the farmers walk can be performed using a range of equipment; depending on which piece of kit you are using the technique may be subtly altered.Consider your training goals and experience to determine whether to use heavy loads and short distances or lighter loads and longer distances.If your goal is to improve raw strength, there is no denying that a heavy load and a short distance will be of the greatest benefit (1).It is possible to use the farmers walk to facilitate changes in the cardiovascular system too by utilizing lighter loads and increasing duration. Sets of 2 minutes or more are recommended for cardio improvements.If you have never performed the farmers walk or are a beginner to resistance training, start with light loads to allow you to master the technique first – specifically maintaining the upright position.
Farmers Walk Muscles Work
As mentioned, the farmers walk recruits muscle groups throughout the body and can be considered a full-body exercise. The following muscles are all engaged in the farmers walk:
Arms
Holding heavy weight in both hands puts a great deal of stress through the arms and the muscles of the biceps and triceps must isometrically contract in order to stabilize the shoulder and elbow joint.In addition, forearm muscles are heavily recruited in the farmers walk so that a solid grip on the weight is maintained. As a result, grip strength will drastically improve with regular practice.
Back & Shoulders
A great load is also placed on an array of muscles found in the back and shoulders with the trapezius muscle being specifically targeted.The traps must stay contracted throughout the farmers walk to keep the shoulders back and down. Doing this effectively will enhance the stability of the shoulder joints.
Core
For core development often too much emphasis is placed on ab-specific exercises rather than heavy compound exercises.The core muscles are highly activated during the farmers walk as they must support the trunk and work to keep the body upright throughout the duration of the exercise.Squeezing core muscles through bracing is imperative to protect the spine & lower back from shear stress and for enhancing farmer walk performance.
Legs
While all other listed muscle groups isometrically contract, the muscles of the legs must constantly concentrically and eccentrically contract to cause locomotion.Walking primarily requires effort from the glutes, quads, hamstrings, and calves. There are also a number of other muscles in the legs that must contract either to stabilize or cause movement.
Farmers Walk Benefits
Regardless of your level of experience, the farmers walk can be of substantial benefit for the majority of athletes and lifters. It is undoubtedly one of the most “functional” exercises going and its benefits extend far beyond the confines of the gym walls and into day-to-day life.This section highlights 3 of the biggest benefits associated with the farmers walk.
Core Strength
Although performing the farmers walk regularly will generally work to enhance full-body strength, there are two areas that are particularly targeted – core and grip strength.The muscles of the core must contract powerfully and maintain this contraction throughout the walking phase of the movement in order to enhance stability (2).When thinking about engaging your core, imagine that you are about to be punched in the stomach. Automatically you will activate all the muscles in the trunk to withstand the impact.Working the core in this fashion will place great stress on the core muscles thus causing a significant adaptation in strength & consequent stability.Building core strength is highly recommended as it can assist with day-to-day activities, facilitate better performance in the gym and reduce back pain.
Grip Strength
The second evident area that will be strengthened through the farmers walk is your grip. Typically you will find that your grip is what goes first, rather than the muscles of the legs or core.Routinely performing heavy lifts (such as the farmers walk) will apply a great force through the hands and forearms which will cause them to increase in strength.As with developing core strength, improving grip strength will not only facilitate a greater performance with other lifts in the gym, it can assist in everyday duties and tasks.You may have seen straps being used by many gym-goers for a variety of heavy lifts. The purpose of the straps is to support the wrists and reduce the overall strain they experience (3).Some argue that going strapless with the farmers walk will increase grip strength to a much greater degree whereas others believe that straps are essential for performance and injury reduction.The recommendation is to avoid using straps until you reach a certain point. If you are lifting 50% or more of your bodyweight in one hand, start using straps to lower the risk of sustaining injuries like tendonitis.
Facilitates Performance
The farmers walk is an excellent choice to improve full-body strength and stability; therefore, performing the farmers walk may lead to a better performance with many other compound exercises.As touched on, improved core strength and grip strength can lead to a direct improvement with any and all exercises which place a demand on the core and grip.Any exercise that involves pulling serves as a prime example. Deadlift, pull-ups, bent rows, shrugs, and lat pulldowns all require a large degree of core and grip strength.Improved bracing and breathing may also have a significant knock-on impact on resistance training generally (4). Being capable of bracing effectively will enhance stability and consequently facilitate a better performance throughout a range of free weight exercises..
Farmers Walk Variations
There are a number of farmers walk variations that can be utilized. The type of equipment you use or the manner in which you use it will slightly alter the demand of the farmers walk.Standard – Using heavy farmers bars, dumbbells or kettlebells, grab the individual weights, stand up tall and walk as far as you can. Single – Grab one heavy weight, rather than two. This will place a greater demand on the core muscles as they must work harder to keep you upright and stable as you walk.Barbell: Grip a heavy bar and perform and deadlift to lift it from the floor before commencing the farmers walk.Overhead Dumbbell: Grab two dumbbells and drive them up and lockout so that they are in the overhead position and walk with them. The overhead position places an increased demand on the core and shoulders.Overhead Barbell: In the same fashion, press a heavy barbell overhead and lockout. Keeping the bar directly overhead, begin to walk with it.Uneven Farmers Walk: Select two different weights – one heavier than the other – and hold them in either hand. Carry the weights for a determined length and then switch the weights to the opposing hand and repeat.Trap Bar: Stand in a loaded trap bar, grab the handles and deadlift so that you are standing with it. Walk as far as you can with it, taking moderate strides so not to make contact with the bar.
Final Word
Although the farmers walk is often underutilized in strength training due to its simplicity, it has real potential to significantly build full-body strength & stability. Therefore, the majority of people will find that the farmers walk is a worthy addition to their strength training.
*Header image courtesy of stu_spivack under the Creative Commons Attribution-Share Alike 2.0 Generic
References:
1 – Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (December 1, 2016). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
2 – Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (July 16, 2018). “Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners”. Sports Medicine – Open. 4. doi:10.1186/s40798-018-0150-3. ISSN 2199-1170. PMC 6047949. PMID 30014195.
3 – Coswig, Victor S.; Machado Freitas, Diogo Felipe; Gentil, Paulo; Fukuda, David H.; Del Vecchio, Fabrício Boscolo (2015-12). “Kinematics and Kinetics of Multiple Sets Using Lifting Straps During Deadlift Training”. Journal of Strength and Conditioning Research. 29 (12): 3399–3404. doi:10.1519/JSC.0000000000000986. ISSN 1533-4287. PMID 26595133.
4 – Tayashiki, Kota; Maeo, Sumiaki; Usui, Seiji; Miyamoto, Naokazu; Kanehisa, Hiroaki (2016-09). “Effect of abdominal bracing training on strength and power of trunk and lower limb muscles”. European Journal of Applied Physiology. 116 (9): 1703–1713. doi:10.1007/s00421-016-3424-9. ISSN 1439-6327. PMID 27377782.
Krill Oil Vs. Fish Oil: Which Is Better?
Which omega-3 supplement should you be taking?
We always hear about omega-3 supplements and how important they are for our overall health. Although they are fatty acids, this is one kind of fat to keep around, and for good reason. While they are often found in many of the foods we already eat, taking omega-3’s as a dietary supplement can boost our overall health to keep us in the gym and off the couch.
Fish oil is one popular supplement many people take for a variety of reasons, including fighting anxiety and depression, improving eye and heart health, promoting bone and joint health, reducing inflammation, as well as keeping you in overall top shape to see your gains come to fruition and keep your athletic performance in top shape. Krill oil is another omega-3 supplement to consider that could potentially dethrone the popular fish oil by providing the same benefits.
There are three kinds of omega-3 fatty acids to know about when diving into the world of these supplements. The two most important ones are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain kinds of fish. The third is alpha-linolenic acid (ALA), which is found in different plant sources like nuts and seeds. With both krill oil and fish oil high in EPA and DHA, with booming benefits for your overall health, the choice of which one is better becomes a little more challenging.
What Is Krill Oil?
Krill oil has made waves recently as a great alternative source of omega-3 fatty acids. Extracted from tiny sea crustaceans called Antarctic krill, this red oil has begun to hit supplement shelves to offer consumers diversity. Full of both EPA and DHA, this oil may actually be absorbed better than fish oil. 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.
What About Fish Oil?
For a long time, fish oil was the king of omega-3 supplements. Extracted from the tissue of fatty, oily fish like herring, tuna, anchovies, and mackerel, this supplement does have great benefits for your overall health as well. This golden-color oil also contains some vitamin A and D which can help with immune health, muscle function, and appetite control.
Fish oil attaches to triglycerides, which are not as effective for absorption as phospholipids. Fish oil is thought to be a great way to deal with depression (3) because omega-3’s in your blood allow for serotonin to move more easily between cells. Similar to krill oil, fish oil can also reduce inflammation and joint pain as a result of its amount of EPA and DHA found within. In terms of heart health, fish oil has the capability to reduce blood pressure and prevent plaque build-up in your arteries. As a natural and impressive supplement, fish oil is a solid choice for obtaining your omega-3 needs.
Which Is Better For You?
Both krill oil and fish oil work for your benefit to improve your overall health by pumping you with vital omega-3 fatty acids. But the question remains, which one is better for you? While much of the benefits are the same, there are some differences that may sway you one way over the other.
Some suggest that you do not need as much krill oil to match the benefits of fish oil and while that may not be a huge problem for some, those on a supplement budget may think about something like this before committing to fish oil. But in terms of effectiveness, since krill oil attaches to phospholipids, as opposed to fish oil which attaches to triglycerides, krill oil may be more easily absorbed allowing for less strain on your body and better effectiveness (4).
Krill oil also may contain more antioxidants and with the presence of astaxanthin, this makes sense. Not found in many fish oils, astaxanthin seems like krill oil’s secret weapon when it comes to fighting pathogens and inflammation and protecting your body from oxidative stress. Fish oil is well known for its benefits surrounding heart health, but krill oil has become a focal point for improving this vital organ. While both were solid choices for lowering blood sugar, triglycerides and bad cholesterol, krill oil can potentially be more effective and at lower doses (5).
While krill oil seems to be above fish oil in terms of all these properties, it should be said that fish oil does have the ability to enhance your overall health as well. It is also cheaper and more accessible than krill oil which is something to consider. Although fish oil does give you that fishy after taste, given that krill oil needs to be harvested and processed at a different rate, it makes it a lot more expensive than fish oil. Research has yet to solidify if one is totally better than the other, but it is a personal preference at the end of the day and you know your body best.
Wrap Up
Omega-3 fatty acids are vital for our overall health and provide a host of benefits to keep us healthy and operating at full capacity. With so many supplements on the market, it can be tough to choose which ones are best. Both fish oil and krill oil have amazing benefits to reduce cholesterol, aid in heart and eye health, and boost immunity while lowering inflammation. While krill oil may be slightly more effective than fish oil in most of these categories, it is important to look into both to see what will work best for you. What is for sure is that omega-3’s provide great benefits and should be a part of your dietary regimen.
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)
Wani, Ab L.; Bhat, Sajad A.; Ara, Anjum (2015). “Omega-3 fatty acids and the treatment of depression: a review of scientific evidence”. (source)
Ahn, So H.; Lim, Su J.; Ryu, Young M.; Park, Hye-Ryung; Suh, Hyung J.; Han, Sung H. (2018). “Absorption rate of krill oil and fish oil in blood and brain of rats”. (source)
1MD. “The Latest Clinical Research on the Benefits of Krill Oil”. (source)
Pro Figure Athlete Melissa Bumstead Accused & Arrested For Receiving Steroids In Mail
Melissa Bumstead was arrested on Friday.
Melissa Bumstead, professional bodybuilder and social media influencer, was arrested on Friday after being linked to a package from Canada containing multiple anabolic steroid medications, according to TC Palm.
The Martin County Sheriff’s Office investigators listed Bumstead as an “importer” of the drugs being shipped from Montreal, Quebec. She was arrested on six felony counts of possession of controlled substance without a prescription.
A package being delivered to Bumstead was flagged on Sept. 1 and received an extensive exam by U.S. Customs and Border Patrol officials. This is where the investigation began. This package contained steroids and prescription medications. On Sept. 8, a Homeland Security Investigations agent contacted the sheriff’s office when another package was being delivered to Bumstead. This one contained testosterone propionate, drostanolone propionate, and oxandrolone.
The package was delivered to the 5400 block of Southwest Landing Creek Drive in Palm City by a detective. After opening the package, a powder was left on Bumstead’s hands as evidence that she did, indeed, open the tracked shipment.
The home address where the package was sent was linked to an LLC of Bumstead’s brother, Chris Bumstead. Chris, of course, is the current and two time Classic Physique Olympia champion. It is unclear if any charges will be pressed against him at this time. Melissa Bumstead was released from Martin County Jail on Sept. 11.
Bumstead has been in Florida with her brother, Chris, preparing for the 2021 Olympia, which is set to take place on Oct. 7-10 in Orlando.
This story is still developing and Generation Iron will provide updates as more information becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
LeRoy Walker Training To End Dispute And Demolish Strict Curl World Record
LeRoy Walker is out to prove that his world record is not a fluke.
LeRoy Walker has been a force in the strict-curl game and that was solidified when he set the world record. Back in August, Walker broke the record with a 114kg (250lb) lift and now, he could have his sights set on bigger numbers.
After his record-setting lift, Walker dealt with some criticism from the likes of Nizami Tagiev and CT Fletcher. Tagiev stated how Walker’s lift should not be recognized and made a call to action for the rules to be fair.
“THE RULES AND JUDGING SHOULD BE THE SAME FOR EVERYONE! I AM FOR FAIR SPORT AND FOR JUSTICE! RESPECT FOR ALL ATHLETES FROM DIFFERENT COUNTRIES! AND LET’S BE HONEST WITH OURSELVES FIRSTLY!,” Tagiev said.
Since then, Walker has been going crazy in the gym putting up big numbers for reps in hopes of setting a new record mark.
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LeRoy Walker broke the previous world record by a single kilogram held by Denis Cyplenkov. Back in June, he set the American strict curl record with a 102.5 (226lb) lift. This is a lift that has also been sought after and Walker is looking to build on his records and show that they are not a fluke.
“I’m just getting started,” Walker said in an interview with Generation Iron. “Between now and March, I’m going to perfect, I’m not going to go 255, I’m not going to go 260, I’m going to go 250 every single time. I’m going to bury this record three times in a row so it is so picture perfect and flawless. Those are the headlines I’m going to make.”
Walker has taken to Instagram to show his progress and it is looking like there could be some big attempts coming up in the near future.
“205/8 PR on preacher curls. Nothing crazy #arnoldclassictraining has begun. Feeling stronger than ever. For massive strength gains, nothing does it better than heavy volume sets on the preacher curl.”
LeRoy Walker has become a true force in powerlifting. Despite some controversy, he seems to have his mind set on bigger and better goals that we could see coming very soon.
There will be more information on this story as it begins to update. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Lukas Osladil On Bodybuilding Since 10 Years Old: I Have Taken No Real Breaks For 31 Years
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Lukas Osladil’s Rise: From Bodybuilding At 10 Years Old To Mens Open Olympia Threat
Lukas Osladil is a pro bodybuilder that epitomizes the saying, “slow and steady wins the race.” He’s a true threatening competitor in the top contenders at the Mr. Olympia. But it took him a journey of 31 years to get where he is today. He decided to become a bodybuilder at the young age of 10 years old. Since then he’s never looked back and taken nearly no breaks in his journey towards improvement and success. In our latest GI Exclusive interview, Lukas Osladil details his origins in bodybuilding at 10 years old and the rigorous journey to becoming pro.
Lukas Osladil is a bodybuilder with an incredible physique that has been competing as a pro since 2011. But his journey in bodybuilding started much earlier than that. Bodybuilding has been his passion since 10 years old. As if it was almost fate, Osladil woke up one morning and quickily decided that he wanted to dedicate his life to being a bodybuilder. He knew nothing about the sport, what was required, or even how to train and diet. He simply knew that he would do whatever was in his power to build muscle mass – starting out by simply doing push ups every day.
“But I don’t know why did I make the decision to start bodybuilding but I think it must have been from some dream I had the night before,” Lukas Osladil states in our interview. He continues:
“Because I don’t know why – why would I decide so quick after I woke up? At the time I was 10 years old and my weight was 28 kilograms [61 pounds]. I just knew to build muscles you need to start using weights many times a week or something and then it will grow. But that’s all I knew about it.”
It of course took Lukas Osladil many years to eventually learn the true techniques and practices of competitive bodybuilding. But his heart and spirit remained dedicated from that moment forward every single year. He grew up in a town with no bodybuilding outlet. He hadn’t seen a bodybuilding show before. He simply used willpower to turn this into his life’s work.
Lukas Osladil proudly can claim that he has been bodybuilding in some capacity for 31 years. He had never taken a break and always put bodybuilding as his main priority. From what we can tell – this will remain his tactic until he retires – hopefully with a Sandow trophy under his belt.
Lukas Osladil details his dedication speaking with Vlad Yudin in our interview:
“And since the day I decided to do bodybuilding, I have been doing it until now and I’ve never stopped. The biggest break I’ve had was maybe like two weeks in the 31 years. And then one week maybe every year or every other year. So no big break or something.”
It’s often said bodybuilding is a lifestyle. Lukas Osladil is a pure embodiment of that motto. Before it was a sport he competed in. Before it brought him any money or possibility of a career. Osladil dedicated his entire waking life towards self improvement in bodybuilding. He has since won the Arnold Classic South America and placed in the top 10 of the Mr. Olympia.
He may still be some steps away from becoming an Olympia champion – but based on his dedication over the past three decades, we can imagine a future of continued slow and steady improvement. A championship title might still be in the cards.
You can watch Lukas Osladil go into full detail about his bodybuilding origins in our latest GI Exclusive interview segment above!
Julia Vins Profile & Stats
The biography, life, and accomplishments of Julia Vins
Julia Vins is a powerlifter, fitness model, and social media influencer from Russia, known for her real dedication to lifting and her unique looks. An accomplished powerlifter and two-time world champion, as well as having a real presence online, she is motivated to continue to compete and inspire others so they can achieve their goals as well.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Julia Vins
Weight
Height
Date Of Birth
135-145 lbs.
5’5”
05/21/1996
Profession
Era
Nationality
Powerlifter, Fitness Model
2010
Russian
Biography
Julia Vins first began lifting at the age of 15, her goal being to get stronger and build more confidence. But what she found was a real love for lifting and the opportunity to try powerlifting came up. But she needed a coach. Her school only had a powerlifting coach and a kettlebell lifting coach, and as someone who wanted to develop a strong and balanced body, she chose powerlifting.
Soon after, she was competing and slowly rose to fame in Russia as a powerlifting athlete and fitness icon. Now, an accomplished powerlifter, she seeks to continue to set new PRs for herself and prove to the world just how strong she can be. As a fitness model and social media personality, she offers advice and tips to those interested in weightlifting so they too can reach their goals like Julia has.
Training
Julia is in the gym usually five time a week, and one of those days is a cardio session. For her, having longer, more high volume workouts gives her the ability to build slight endurance without the need for cardio machines. She trains every muscle group and focuses on compound exercises with some isolation ones sprinkled in. Her training is really dependent on her mindset and a willingness to push as hard as possible in the gym.
Chest Workout
Cable Flys: 3 sets, 10 reps
Flat Dumbbell Press: 3 sets, 10 reps
Incline Dumbbell Press: 3 sets, 10 reps
Pec Deck: 3 sets, 12 reps
Shoulder Workout
Military Press: 3 sets, 10 reps
Rear Delt Fly: 3 sets, 8 reps
Lateral Raise: 3 sets, 12 reps
Front Raise: 3 sets, 12 reps
Legs & Calves:
Squats: 3 sets, 8 reps
Leg Press: 3 sets, 10 reps
Leg Extensions: 3 sets, 10 reps
Seated Calf Raises: 3 sets, 12 reps
Treadmill: 30- 90 minutes
Nutrition
As a powerlifter, Julia needs plenty of calories to ensure she stays fueled and powered for all her workouts. Protein is the main focus for Julia, but she also looks at healthy carbs and fats to round out her macronutrient routine. For carbs, she tends to focus on slow-releasing sources like brown rice and sweet potatoes. She will also indulge in a cheat meal once a week, which can be anything she wants.
Foods that Julia needs to have at all times include: beef, chicken, eggs, rice, buckwheat, oatmeal, green vegetables, beans, and certain dairy products.
Supplementation
When it comes to supplementation, Julia knows exactly what she needs to thrive inside and out of the gym and while she uses her own respective brands, having a good routine yourself can be a game changer. An intra-workout BCAA will work to keep that energy high to not allow fatigue to settle in. For those looking for fat loss, CLA supplements can work to lean you down, as well as fat burners. Protein powders, pre-workouts, and creatine can all build muscle and work to increase strength, and a quality multivitamin or omega-3 supplement can pump you with essential nutrients to keep you healthy overall.
Jay Cutler Will Be Part Of International Sports Hall Of Fame Class of 2021
Jay Cutler will receive the honor after his legendary career in bodybuilding.
Jay Cutler put together a legendary career as a bodybuilder and he will be honored for his accomplishments. Cutler will be inducted into the International Sports Hall of Fame as part of the Class of 2021. Chairman Dr. Robert Goldman took to Facebook to announce the incoming class.
The ceremony will take place on Oct. 9 during the 2021 Olympia in Orlando. In 2020, Goldman hosted the ceremony along with Arnold Schwarzenegger during the 2020 Arnold Sports Festival. The post by Goldman featured all information on the upcoming awards along with the other names that Cutler will join as part of the class.
Cutler will join NFL Hall of Fame Marcus Allen, WWE’s Stephanie McMahon, seven-time World Karate Champion Billy Blanks, World Fencing Champion Peter Westbrook, and US National Tae Kwon Do Champion Ernie Reyes.
Jay Cutler began training for competition when he was 18 years old. He earned his pro card in 1996 after winning the NPC National and this was the beginning of one of the best careers in the sport.
Cutler immediately made an impact on stage. He earned three victories at the Arnold Classic in 2002, 2003, and 2004. This set up what would be years of dominance in the biggest competition of the year.
Despite Cutler’s success in the Olympia, it was not easy to get to the top. He placed second in four times behind Ronnie Coleman, who still holds the record with eight victories. Cutler was able to get over the hump in 2006 when he defeated Coleman and won his first Olympia. He would then go back-to-back in 2007 before being topped in 2008 by Dexter Jackson.
Cutler would get back on top in the very next competition and win his fourth in 2009. He returned to stage in 2011 and was defeated by seven-time champion Phil Heath. Cutler would retire following a sixth place finish in the 2013 Olympia.
There is no doubt that Jay Cutler competed in one of the best eras of bodybuilding against some of the top competitors in the world. He has put together one of the best careers in the sport and will now be honored for the work he has put in.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.