Tag: Bodybuilding
2021 MuscleContest Nacional Pro Results
Diogo Montenegro wins Men’s Physique at the 2021 MuscleContest Nacional Pro!
The 2021 MuscleContest Nacional Pro took place last week in Campinas, Brazil. This was a contest headlined by the Men’s Physique division and Diogo Montenegro took home the prize. This was an impressive win for a competitor that is looking to take the next step in the division.
Montenegro has competed in four Olympia competitions during his career and could be on his way to another. He won this exact contest back in 2018 and has been a force during international competitions. Montenegro most recently finished second at the 2020 MuscleContest Brazil Pro.
This makes it four straight top-five finishes for Montenegro. He has not appeared in the Olympia since 2018, where he finished 13th. Vinicius Mateus finished second while Vitor Charves took home the bronze. This was a chance for Montenegro and company to showcase their physique shortly after this year’s Olympia. Montenegro won his third competition over the weekend and it was a big one post-Olympia.
The full results have been announced as the competition wrapped up over the weekend. Check out the full results from the Men’s Physique division below!
2021 MuscleContest Nacional Pro: All Division Winners
Men’s Physique: Diogo Montenegro
2021 MuscleContest Nacional Pro Breakdown
First Place – Diogo Montenegro
Second Place – Vinicius Mateus
Third Place – Vitor Chaves
Fourth Place – Edvan Pameira
Fifth Place – Anderson Arruda
Sixth Place – Rafael Oliveira
Seventh Place – Gil Batista
Eighth Place – Rodrigo Oliveira
Ninth Place – Willian Amorim de Aguilar
Tenth Place – Victor Ramirez
Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 MuscleContest Nacional Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
A Full Body Workout Reserved For Legends
The Best Full Body Workout You Can Do
If you have been wondering why you don’t look like the pros, it’s because you’re not training like them. you can’t follow a vanilla five exercises, three sets each routine and expect to get in the best shape of your life.
To achieve extraordinary gains, you need to do extraordinary things in the gym. Fully body workouts can be the hardest as you need to annihilate all your muscles in a short amount of time.
Clean and Press – 3 Sets 15 Reps
You’ll be starting the workout with the clean and presses. You must give these exercises all you’ve got as you’ll be performing one exercise each for every muscle group. You don’t want to be leaving gains on the table by half-assing any of these exercises.
The clean and presses are a great full-body exercise to do at the beginning of your workout. Make sure you’re following a full range of motion and are not using any momentum while performing the exercises.
Superset
Bench Press – 3 Sets 12-10-8 Reps
Tricep Cable Pressdowns – 3 Sets 12-10-8 Reps
In a full-body workout, we make use of supersets to target the helping (secondary) muscles to make the workouts more effective. You’ll be performing the bench press in this workout to train your chest.
After the bench press, you’ll go straight into the tricep cable pressdowns and make the most of the existing tension on your triceps caused by the benching. You need to contract your muscles with every rep to fill your muscles with blood and lactic acid.
Squats – 3 Sets 20 Reps
Squats are the ultimate leg builders. As you reach the squat rack, fatigue should start to creep in. The goal with the squats is not to lift heavy weights, but to get the 20 repetitions with the perfect form.
Focus on getting a pump in your quads as you do the squats. If you have problems (read – injury) in performing the orthodox barbell squats, you can instead do the goblet or hack squats.
Seated Arnold Press – 3 Sets 15-12-10 Reps
Arnold presses were invented by the Governator. The Arnold presses are better and more effective than most of the shoulder exercises as they work the medial and anterior deltoids.
Keep your ego in check and use weights that you can lift with a full range of motion. Your palms should be supinated and in front of your shoulder at the bottom of the movement. Turn your wrists outwards as your lift the dumbbell over your head so that your palms are pronated at the top of the movement.
Superset
Bent-Over Barbell Rows – 3 Sets 12-10-8 Reps
Dumbbell Curls – 3 Sets 12-10-8 Reps
You need to hit your back with the right intensity and form to get the most out of your exercises. Focus on squeezing your lats together as you lift the barbell to your abdomen. Stretch and expand your back as you return to the starting position.
We have saved the best for the last as dumbbell curls are arguably the most loved exercise in bodybuilding. Pro tip: rotate your wrist outwards at the top of the movement to work on the peak of your bicep.
How often do you perform full-body workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
How To Tell If You’re Overtraining
Symptoms of Overtraining
Overtraining is one of the most misunderstood concepts in bodybuilding. The word ‘overtraining’ is casually thrown around in gyms by broscientists warning people who are working too hard.
Most of these broscientists don’t understand what overtraining means. You don’t have to worry about overtraining if you perform a few more reps and sets once in a while. Overtraining isn’t easy, you have to push yourself to the limits to overtrain your body. Your body can take much more than you can imagine.
Weak Nervous System
Here is the Wikipedia definition of overtraining; “Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercising faster than their body can repair the damage.”
Your central nervous system takes a big hit if you overtrain. You will find yourself falling sick often as your immune system weakens. If you are keeping ill and can’t understand the reason, you should consult a doctor.
Prolonged Muscle Soreness
Your recovery takes a big hit if you’re overtraining. Your muscles might be sore even after a relatively light workout. The soreness might remain for more than a couple of days which can affect your other workouts.
Taking recovery supplements is a good way of handling muscle soreness. Your muscles only repair when they are properly rested. Soreness is a sign that your muscles aren’t recovering, which can set you back on your muscle-building journey.
Exhaustion
Overtraining can make you feel exhausted all the time. If you have been overtraining, you will feel tired even when you wake up in the morning. Extended exhaustion periods can lead to many other problems like loss of concentration, motivation, and depression.
If you’ve been feeling exhausted for no particular reason, it’s a good idea to stay away from the gym for a couple of days. You definitely will return to the gym feeling more motivated than ever before.
Altered Heart Rate
In cases of overtraining, you might also experience altered heart rates. It is a good idea to use a heart rate monitor to analyze your heart rate while working out and throughout the day.
It is normal to have a high heart rate while you’re doing a HIIT workout. But if you’re experiencing an unusually high or low resting heart rate, it is a matter of concern, and you should consult a doctor at the earliest.
Injuries
Overtraining can make you weak which can lead to weaker muscle tissue and joints. If you are overtraining, your body doesn’t get enough time to recover and recuperate from your workouts which can re-aggravating old injuries.
Lifting heavy weights or pushing yourself too hard in the gym can cause frequent injuries. Muscle rehab is your only option if you find yourself in a place like this. Try adding forced rest periods into your routine and change the intensity of your training. If you’re into the active lifestyle, you could try switching to active recuperation sports which are low intensity.
Do you have any symptoms of overtraining? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Martyn Ford Will Fight “Iranian Hulk” Sajad Gharibi In Boxing Match Face Off
Martyn Ford and Sajad Gharibi have set a date to meet in the ring.
This is not the first time that Martyn Ford and Sajad Gharibi, known as the Iranian Hulk, have been linked together to square off in a boxing match. These rumors go back to 2018 but a time and date was never set. Now, there is a date planned which gives it a legitimate feel.
The two bodybuilders are set to meet each other on April 2nd, under the banner of celebrity boxing promotion BoxStar. This will be a boxing match and not an MMA fight, which is was originally thought to be years back.
In 2018, there were rumors that Ford and Gharibi were planning to meet in an MMA style fight. This ended up falling through, along with a bare-knuckle boxing match in 2019. Now, the two will have there chance to fight and it might be a little personal for both sides.
Martyn Ford took to Instagram to confirm the fight and say that there is a little extra juice heading into it. While Ford did not give many details, he highlights that Sajad Gharibi and his team made it personal by making some comments.
“So …… apparently @sajadgharibiofficial managed to find some crayons and has signed the paper work …. its ON …. many people have asked me WHY … all I will say on this platform is its PERSONAL ….
from him and his people, words have been said that can’t be unspoken … and when you see you will understand exactly why I’m doing this … every man, who is a father will understand. This maybe a boxing match, but believe me I’m happy to get disqualified to put my point across,” Ford wrote in his caption.
Ford is an athlete that has been training in MMA, Brazilian Jiu-Jitsu, and boxing. This is why he was comfortable taking on Gharibi in any type of match. As for the Iranian Hulk, he is an alleged MMA fighter but has not stepped in the ring for an official match.
Bodybuilders and strongmen making the transition to boxing is something that is becoming more and more present as of late. Of course, the sage between Eddie Hall and Hafthor Bjornsson is at the forefront because of the history and the recent postponement due to injury. Hall suffered a torn bicep and had to pull out of their scheduled fight in September.
It is unknown if and when they will reschedule but the match is already being advertised as the ‘heaviest match of all time.’ Ford and Gharibi could make a run at that title with both men weighing well over 300 pounds.
Martyn Ford and Sajad Gharibi officially have a date and this is good news for fans wanting to see this fight go down. It is one that will have more on the line than just a win in the ring. This is what makes it even more entertaining and sets up the storyline leading into April.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
8 Worst Exercises For Building Muscle
The Most Useless Exercises
We recently did an article about the best exercises you could do to build muscle mass. The article got us thinking about the exercises people love doing but which don’t help in budging the needle in the right direction.
Most of the exercises on the list are here because people don’t take out the time to learn the proper form of performing them. You could save yourself time and energy by performing substitute exercises in place of these exercises.
Any Resistance Exercise Done On A Stability Ball
The stability ball came into the limelight with the focus on core training. It’s believed that doing strength training exercises on an unstable surface is going to build muscle and core strength, but no studies have been able to prove it.
Performing exercises involving additional weights are safer done on the floor than using an unstable surface. There is a reason why football games are played with athletes standing on a field of some type, and not a ball or moving surface. To be a pro, train like one.
Ab/Oblique Rotation Machine
Many gyms have a machine that has a revolving base which can be used to train the abs and obliques. People need to stand/sit on it and twist their torsos to train the midriffs. Some people take it to the next level by using weights on the base to add resistance.
The basics of biomechanics state that you need to avoid moving through the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending, especially under loading. Reading just this one line about biomechanics should be enough to make you stop using the rotation machine.
Dips
Although the dips are a great tricep exercise, many people don’t get anything out of it because they can’t establish a mind-muscle connection with the muscle, and can feel no contraction.
Romanian Deadlifts
It’s harder to train the posterior muscles as you can’t see them in the mirror directly. To perform the RDLs correctly you need the right amount of range of motion and bend in your knees which is sometimes too much to ask off a beginner.
Lat Pulldowns
Many people make the mistake of using momentum by swinging back and forth while performing the lat pulldowns. Using the jerking motion takes off tension from your back and puts it on your arms and shoulders.
Upright Rows
The uprights rows need the strictest of forms to optimally work the traps. If you use weights that are too heavy and need to swing back and forth to lift them, you’ll end up performing a weird variation of overhand barbell curls.
Tricep Kickbacks
Even though bis and tris are antagonistic muscles, the triceps don’t get the same love as the pythons. Elevation of your elbow, shoulder, the bend in your back, the distance between your feet, there are too many variables connected with performing the tricep kickbacks correctly.
Lunges
Only a few people perform the lunges correctly. The others either don’t take long enough steps, lunge too shallow, bend at the back or lose their balance. The lunges are best left to the pros.
Which exercise do you hate the most? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Shaun Clarida Looking To Compete In Both Men’s Open And 212 Olympia in 2022
Shaun Clarida could be pursuing two Olympia titles next year.
Heading into the 2021 Legion Sports Fest Pro, one of the big stories was Shaun Clarida preparing to make his debut in Men’s Open. The former 212 Olympia champion made the announcement in the week leading up to the competition. After a victory, Clarida wants to explore the opportunity of competing in two divisions during next year’s Olympia.
In a recent interview, Clarida discussed how he wants to use his qualification to the 2022 Olympia in both divisions. This would have to be approved before he was able to make it happen.
“I would absolutely love the opportunity to do that. I would love to talk to Jim (Manion), Tyler (Manion), Jake (Wood), whoever is in charge of making that decision, and hopefully they would allow me to do that. That would be amazing,” Clarida said.
“Obviously we’re going to be at the show regardless, but with the improvement’s we’re going to make this coming year, obviously the goal is to get my title back at 212, but I would love to really push myself and see what I can do in the Open Olympia this year. It’s definitely a decision that the higher ups are going to have to make, I’m going to respect whatever decision they decide to go with, but yeah if they allowed me the opportunity to do that, to cross over and to move, you bet your ass I’m gong to do that.”
Shaun Clarida continued by saying he was not sure which division he would choose if he was unable to compete in both. There are reasons for Clarida to choose either division and this will be the big question leading up to the show next year if he is unable to appear in both.
Clarida won the Olympia 212 back in 2020. He was the favorite coming into this year’s competition but finished second to Derek Lunsford. It seems obvious that Clarida would want to get his title back as soon as possible. On the other hand, competing in Men’s Open is the pinnacle of the sport and Clarida already showed that he can stack up.
When Clarida first made his announcement, he mentioned that it was not a permanent change and he did not plan to leave 212. Now that he has a competition victory in Men’s Open under his belt, it will be interesting to see if that notion changes.
The 2022 Olympia will take place in December of next year in Las Vegas. Clarida has earned his qualification and is planning to be present on stage. The question will remain, which division will he compete in?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Sergio Oliva Jr. Responds To Recent Criticism Surrounding Open Bodybuilding
Sergio Oliva Jr. recently made comments about some negativity around Open Bodybuilding.
There has been plenty of criticism surrounding Open Bodybuilding in recent months. This comes after a recent string of deaths and major competitions such as the Arnold Classic and Olympia. Many old-school bodybuilders have been critical of today’s sport, including Robby Robinson, Lee Haney, and Samir Bannout. Recently, Sergio Oliva Jr. responded to criticism and came to the defense of today’s Open Bodybuilding.
Oliva Jr. recently finished third at the 2021 Legion Sports Fest. Following the competition, Oliva Jr. took to Instagram to defend the sport and acknowledge the hard work and dedication that it takes to get to the top.
“The ig pages that constantly bash open bodybuilding won’t post these kinds of pics. They’ll run to post shiesty ass click bate posts to start drama and get traction to their pages only talking about who lost to who rather than how aesthetically pleasing that lineup was on Sunday. How much promise and potential was in the top 6 with so many up and coming future stars.”
Sergio Oliva Jr. has turned into one of the best posers in bodybuilding. He is the son of Sergio Oliva, a three-time Olympia champion who had many battles with Arnold Schwarzenegger. Because of this, Oliva Jr. has been around the sport for many years and has seen plenty of changes.
This generation of Open Bodybuilding is based on size and conditioning. This has caused an uproar because of the preparation that athletes go through and the dangers of some tactics. This has even caused Schwarzenegger to make a statement himself on how to improve the division.
“With all the talk about open bodybuilding shape being dead and this and that I didn’t see anyone you wouldn’t want to look like and Older bodybuilders who talk shit about our generation don’t watch every show (I get it) but then talk about what isn’t around anymore or what’s dead. I will say this the coverage for content from @legionsportsfest was a lil weak. Unless they are about to come out with a ton of footage there really isn’t a lot of the actual stage stuff.But anyone who was there or watched the live stream know it was so crazy at the end. So loud such a fight but at the same time spewing with comradely. We even had guys yelling from the back rooting us on.”
Sergio Oliva Jr. continued his intense response via Instagram by calling out some of the veterans for their lack of knowledge about today’s sport.
“But someone better tell @garystrydomofficial and @robbyrobinsonofficial and @officialsamirbannout and allllll of the other veteran bodybuilders that don’t contribute to any open athlete currently with training and mentoring ultimately which would make a difference yet rather sit on the side lines and complain that, bodybuilding isn’t just the top 3 at the Olympia. You don’t agree with that decision, fine. But quit with this exaggeration that the whole bodybuilding class doesn’t exhibit any old skl qualities that it started with. The problem is, all that stuff doesn’t get views and likes at the end of the day by the majority and it goes unseen. Like moments like this. #BodybuildingIsntDeadJustYourPerspectiveOfItIs“
Sergio Oliva Jr. will not be the only athlete to come out and support bodybuilding and the positive news surrounding the sport. This has turned into a storyline where there are two clear sides to take and neither seems like it is going to budge.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez: A Lot Of Bodybuilding Coaches Want To Be Dictators Over Athletes
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Victor Martinez talks about the importance of constructively questioning coach protocols… and how many coaches don’t want to be questioned
Health has been a heavy topic of discussion in bodybuilding as of late. This is due to an unfortunate string of deaths that passed through the industry over the past few months. While there is no real connection or deep evidence as to how many of these deaths happened – the specter of death looming over the sport has put health on a lot of people’s minds. So how do bodybuilding coaches play into this conversation? Are they responsible for the health of their clients? We asked this very question to pro legend Victor Martinez. In our latest GI Exclusive interview, Victor Martinez warns of coaches that want to be dictators over their athletes… and the importance of asking questions.
Over the years, there has been questions raised about the ethical relationship of coaches to athletes. It’s no secret that coaches provide protocols, not only of nutrition and training, but also recommended drug use. Some of these drugs are legally obtained without prescriptions… others are not. Coaches are not doctors though – so what happens if a protocol leads to health issues both long term and, potentially tragically, short term in the form of sudden hospitalizations or death? Is a coach responsible if something bad happens to an athlete under their supervision?
During our latest conversation with Victor Martinez, we asked him this very question. He believes that, while coaches are partly responsible, putting the full ethical blame on them is a scapegoat. His reasoning being that athletes know what is being recommended to them. They also know these coaches are not doctors. Martinez believes that athletes need to be responsible for themselves by doing their own research and asking questions. If an athlete blindly follows a coach’s protocol – they have no one but themselves to blame for bad outcomes.
“If a coach says ‘do this’ and you don’t question it, it’s your fault,” Victor Martinez states during our interview. He goes on to stress just how important it is for athletes to constantly ask questions.
Of course, he also understands that the system is not perfect. Victor Martinez admits that many coaches see themselves as dictators over their clients. They don’t want to be questioned. They are experts who should be trusted based on their reputation and name alone. It’s also part of the reason why some coaches get angry when an athlete leaves them for another coach.
“I know some coaches can be a little… a lot of coaches want a dictatorship. If you train with them, you’re great. You follow them. You leave them… they’ll fucking call you the worst athlete ever. Listen, if you’re training the athlete for free. By all means. Air out your grievance. But if the athlete is paying you. No. He’s allowed to leave you.”
Victor Martinez uses the word “dictatorship” to drive the point home. He’s not being literal but he does want to warn athletes that they shouldn’t feel trapped by their coach. If they think something is wrong in how they are being trained, for their health or otherwise, they should be able to leave without issue in a business relationship.
You can watch Victor Martinez talk in full detail about the ethics of coaching in our latest GI Exclusive interview segment above.
Instantly Improve Your Squats and Leg Gains with these 5 Tips
5 Tips to Improve Your Squats
Chicken legs are probably one of the most common sights to be seen in gyms around the world. It is no secret leg days are one of the most despised days in the life of a bodybuilder. But make no mistake, a pair of shredded wheels is what separates the men from the boys.
Legs are the foundation of your physique. If you want to have a strong upper body, you need to have a rock solid lower body. Leg presses and leg extensions are cute, but it’s the squats which have proven to be the most effective leg builders.
People don’t like to squat since they are hard to perform. Most of the people who do perform them, don’t do it right. In this article, we will help you fix your form so you can reap the most rewards from this exercise.
1. Don’t Bend Your Back
Most people make the mistake of bending their back while squatting. While a normal arch on the way down is okay, it shouldn’t look like you’re performing half squat and half good mornings.
You can use your nose as a pivot point. While you squat your nose should look like you’re jumping straight into a swimming pool. If it looks like you’re diving into the pool, you’re doing it wrong.
2. Keep Your Head Turned Up
Warming up your lower back and legs before a leg workout is always a good idea. If for some reason you have a stiff lower back or hamstrings, you might have a tendency to bend forward. Doing so will put pressure on your glutes and lower back and take off the stress from your quads.
Keeping your head turned up and looking towards the roof can help you in keeping your back straight. The more you keep your back straight, more will be the tension on your quads.
3. Flair Out Your Knees on the Way Down
While squatting, some people push their hips back which brings their back into the movement as they have to bend forward to complete the movement. The right way of performing a normal squat is to push your knees out and going straight down while keeping your back straight.
The right starting position for a normal squat is to have a shoulder-wide stance with your toes pointing out slightly. Imagine as if you were sitting in between your knees. Don’t push your hips back as if you were to sit on a chair.
4. Keep Your Body Tight
Like every other exercise, squatting isn’t about going through the motions. You need to maintain a mind-muscle connection with your quads throughout the movement. Keep your quads tight and squeeze the hell out of them at the top of the movement.
If you want an intense quad pump, perform this exercise with a constant momentum while keeping your body tight. Don’t pause at the top or the bottom and flex your quads at the starting position.
Breathing is another very important aspect of squatting. While you’re at the starting position, take in a deep breath. Hold your breath and keep your core tight on the way down. Breathing out on the way up will help you generate thoracic pressure.
5. Use Accessories
Using accessories in your workouts can improve the results. A weightlifting belt can help you to generate thoracic pressure and will enable you to lift more weight. Knee wraps and sleeves can provide you support on heavier lifts by giving you that extra push from the bottom of the movement.
A Barbell squat pad is another great accessory which many people diss. Greats like Tom Platz used the barbell squat pad, so you should check your ego before stepping into the squat rack the next time.
How much do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Training Tips For Steroid-Free Lifters
Best Advice For Natty Lifters
Many people fail to realize there needs to be a difference in the training styles of people on gear and the natties. Steroid-free lifters hold themselves back by following the programs designed for people on juice.
People on steroids can seem to grow in spite of what they do in the weight room but the steroid-free lifters don’t have it so easy. If you’re a natty who is trying to build up muscle mass, following the tips mentioned below will set you on the fast-track to gains.
Recovery Is The Key
Recovery is one of the biggest areas of improvement for people on steroids. They recover faster and efficiently between sets and workouts. If you’re a natty, you need to make sure your recovery game is on point.
After you have your diet figured out, use inter and intra-workout supplements to take your gains to the next level. Always remember that you break muscle while you’re training and build muscle while you’re resting.
Form Over Ego Lifting
While people on juice can seem to gain muscle mass just by sniffing weights, relying solely on the amount of weight you lift isn’t going to do much for you if you’re not taking the drugs.
Bodybuilding is different from powerlifting. In bodybuilding, it doesn’t matter how much weight is on the bar, the quality and the form of the rep is what gets you the results. Establishing a mind-muscle connection during your sets will improve your muscle recruitment and pumps.
Change-Up The Number of Reps
Most natties make the mistake of following a vanilla training program. You need to constantly shock your muscles if you want to stay on the gains-train. The day your muscles get used to your training style, it’s game over for you.
Experiment with the number of repetitions and sets you perform in your workouts and figure out the combination which works the best. Don’t be afraid of going up to 50 reps and 10 sets while performing an exercise.
Don’t Train To Failure
Many people wear the “I train to failure” badge with pride. While training to failure on every set, exercise, and workout can be great for people on gear, this practice can be a roadblock for natties.
You should pick a weight that is challenging for your muscles but avoid going to failure. While performing a set, leave 1-2 reps in the tank on every set, and it can greatly reduce your chances of overtraining.
Think Outside The Big-3
There is no questioning the effectiveness of the three main compound movements i.e. the bench press, deadlift, and squats but you need to add variety to your workouts by performing other compound and isolation exercises.
Sticking to performing the compound exercises while overlooking the isolation exercises can deprive your physique of conditioning. You need to strike a balance between both types of exercises to get the best of both worlds.
Who is your favorite bodybuilder of all time? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements