All Posts By Muscle Insider

Mayweather vs Paul Heats Up After Jake Snatches Floyd’s Hat

Shut Up and Take Our Money
Things almost got out of control yesterday at the Floyd Mayweather vs Logan Paul press conference when Jake Paul (Logan’s younger brother) took Mayweather’s hat during a verbal spat backstage.
TO WATCH THE CRAZY VIDEOS, CLICK HERE

To the people who are living under a rock, let us get you up to speed here. Logan first expressed interest in fighting Floyd in September 2020 but Floyd, being Floyd, didn’t return the excitement.
It didn’t take Logan too long to get under Mayweather’s skin. He commented on his prospects of potentially fighting Floyd in November 2020 which got a sharp response from “Money” Mayweather.
Watch What Logan Said HERE
Mayweather retaliated with an attack on Jake Paul and even humiliated Conor McGregor while he was at it. At this point, the Floyd vs Paul match was on after it got sanctioned by the Nevada State Athletic Commission.

These YouTube girls better find some Barbie dolls to play with cause I’m not the one for the kid games. 3 years ago a fighter from the UFC said my name and I had to put a muzzle on that bitch. @loganpaul can get the same treatment before I go conquer Japan again.
— Floyd Mayweather (@FloydMayweather) November 19, 2020

Not The Best of Starts
The Paul brothers were not kind (as expected) to Mayweather as soon as he stepped in for the press conference. Jake went the extra mile to mortify Floyd as soon as he stepped onto the stage with Logan.
Things spiraled out of control when Floyd mentioned Logan’s infamous Japan YouTube video which had drawn flack from across the board. Logan responded with a rather personal attack on Mayweather.
WATCH THE CONTROVERSIAL VIDEO HERE
Check out this longer version video of the brawl that ensued between Mayweather and the Paul brothers.

Asking @FloydMayweather a question one minute…brawl with the @jakepauland and @LoganPaul ensues pic.twitter.com/sUDK5aIQDd
— Brendan Tobin (@Brendan_Tobin) May 6, 2021

What if we told you the entire ‘stealing the hat’ fiasco was not an “in the heat of the moment” incident? What if we told you Jake did all of this for a TikTok video? Watch this now.
JAKE DID ALL OF THIS FOR A TIKTOK VIDEO. CHECK THIS VIDEO
Be what it may, we have to give it to Jake for being a total badass. Right after returning from the presser, the younger Paul got “gotcha hat” tattooed on his leg. He did return with a black eye, too. Jake was allegedly punched in the eye by one of Floyd’s bodyguards.
CHECK OUT JAKE’S NEW TATTOO
Whatever You Do, Don’t Talk About Floyd’s Hairline
Enough about Jake, let’s talk about Logan. Floyd Mayweather did look visibly upset after Logan Paul commented on his hairline.
WATCH THE “HAIRLINE” CLIP HERE
We know for a fact Floyd Mayweather is a little touchy about his hairline. Conor Mcgregor too gave him a hard time about it.

pic.twitter.com/bpG3Nhvs92
— Nalgon Dave (@DaveFromTopRope) November 20, 2020

“Money” Mayweather’s opponents do have a weird fascination with his hat. Mcgregor expressed it passionately at the press conference before their fight in 2017.
WATCH MCGREGOR COMMENTING ON MAYWEATHER’S HEAD IN THIS VIDEO
Say whatever you may, the Paul brothers know how to draw up excitement, and the exhilaration for Floyd Mayweather vs Logan Paul is through the roof.
Do we think Logan Paul is going to beat Mayweather in the PPV match? No. But who knows? Victory is just a KO away and Paul might have an edge, thanks to his height and weight.
Leaving You With Logan Paul’s Post on the Brawl
CHECK OUT PAUL’S POST HERE
Mayweather Promotions will co-promote the match with ShowTime Boxing. The match will take place on June 6 in Miami. No matter who wins, both men are going to walk about with bags full of dough.

For the latest news and updates, be sure to follow Generation Iron on Facebook, Instagram, and Twitter.

INSIDE LOOK: How Matt Jansen Is Preparing Nick Walker To Improve In 2021

Matt Jansen recounts how he started training Nick Walker and their tactic for improving for the New York Pro 2021 and beyond.
Nick Walker is a pro bodybuilder that got put under a spotlight almost immediately. His massive physique can be described as nothing less than a force of nature. At a young age and early in his career, the kind of immediate attention he has cultivated is a rarity. With that kind of attention on his every move, how does he deal with the pressure? And how is he preparing for his next showings in 2012. In our latest GI Exclusive interview, coach Matt Jansen gives us a brief inside look into what Nick Walker is improving to dominate in 2021.
Late last year we spoke with Nick Walker just before he was gunning to qualify for the Mr. Olympia 2020. That didn’t end up happening – but that doesn’t mean he hasn’t left an impression. His physique has been favorably compared to Dorian Yates by fans. His name instantly rose to the top of bodybuilding media headlines. He became an instant start at a very young time in his career.

With that kind of pressure, it’s easy to burn out. We’ve seen prodigy bodybuilders before fall to the wayside. Is this Nick Walker’s fate? Or will he rise up to the challenge and become a true phenom? We connected with Walker’s trainer, Matt Jansen, to discuss their training plans for 2021 and beyond.
Matt Jansen briefly recounts how he met Nick Walker and became his coach. He agrees that Walker showcases a level of genetics and dedication that is very rare even in pro bodybuilding. Jansen knew that there was a future champion behind all of that muscle.
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Check out our latest GI Exclusive segment with Nick Walker above!
While Jansen acknowledges Nick Walker’s incredible potential, he’s also not blind to the improvements that need to be made. Beyond Walker’s promise at a young age, Jansen tackles training tactics the same way he would any other bodybuilder. He even gave us an inside look as to what weaknesses they are working on to improve in 2021.

After Nick Walker’s last show, the biggest criticism they received from the judges was about his posing. They felt his mandatory poses and routine simply weren’t up to par. You can have the greatest physique in the world but if you don’t know how to display it properly, you’ll still fall short.
Matt Jansen has been putting extra focus on Nick Walker’s posing training. They want to find the best way to work with his specific aesthetic so that he can present the best version of his physique. This might mean opening up a little less on some of his poses. We’ve spoken to bodybuilders in the past who warn of the dire consequences of ignoring posing. Nick Walker and Matt Jansen understand this as well and are taking it seriously.
On top of his posing training, Matt Jansen also wants to try and alleviate any stress caused by the attention Nick Walker is receiving. “He’s still just a kid,” Jansen states at one point. He wants to let Walker still be a kid so he doesn’t burn out.

Jansen goes on to note that Nick Walker is the kind of competitor who takes his career very seriously. So sometimes Jansen needs to help him relax a bit. He doesn’t want to extinguish that drive. But he also wants to make sure that the constant pressure doesn’t lead to a full on collapse when it’s showtime.
You can watch Matt Jansen go into more detail about his relationship to Nick Walker and his coaching plans with him in our latest GI Exclusive interview segment above!

2021 World’s Strongest Man Event List Revealed with Two New Challenges

The 2021 World’s Strongest Man event line-up has been revealed.
It looks like this year’s World’s Strongest Man competition will be changing things up. Set to take place in Sacromento, California, the 2021 World’s Strongest Man event line-up has been revealed with some two brand new additions. It appears that two events, the first-ever Titan’s Turntable and Train Pull, have been added to the line-up.

The Titan’s Turntable will see competitors pushing an antique locomotive 180 degrees. Competitors will also be expected to pull that very same train down a track. The two new events are sure to bring some added intrigued to the competition and push the athletes to new levels.
The last show that took place in California was held in Los Angeles and saw Zydrunas Savickas take home his fourth World’s Strongest Man title. Hafthor Bjornsson would come in second at the show, while Brian Shaw took third.
Now with new blood like Oleksii Novikov on the scene ready to carve out a new legacy, the 2021 WSM is sure to be a hot ticket. What better place to hold the event than in California.
World’s Strongest Man announced a multi year deal with the Visit Sacramento Sports Commission. This new deal with the VSSC will see the WSM competition take place in Sacramento, California in 2021, 2022, and a third date yet to be disclosed.
The competition will take place June 15-20 and will once again air on CBS Sports Network and CBS Television in the U.S. at a later date.
The full list of events for the 2021 World’s Strongest Man can be found below.
Qualifying Round – Day One
Loading Medley
Squat Lift
Deadlift
Qualifying Round – Day Two
Fingal’s Fingers
Train Pull

Qualifying Round – Day Three
Overhead Medley
Pickaxe Hold
Stone Off
Final – Day One
Giant’s Medley
Titan’s Turntable
REIGN Keg Toss

Final – Day Two
Log Lift
KNAACK Deadlift
Atlas Stones
With so many competitors set for the challenge, it’s anyone’s guess who will win the 2021 World’s Strongest Man.
Are you excited for the show and the two new events?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

How The Rope Crunch Works For Core Isolation

This core isolation exercise will seriously enhance that six-pack.
When it comes to core work, there are an abundance of exercises we can use to enhance our six-pack. We all want one. But how willing are we to put in the work? With so many exercises out there, it shouldn’t be that hard to get one, right? It takes more than a want and a wish to see that shredded aesthetic and the rope crunch is one core isolation exercise you need to put into your routine. Able to put an increased load on your core, this will work those abs beyond belief and really help with all your goals.
While we all want to look lean and shredded, the value our core has to those big lifts, and any functional work in general, is too great to ignore. Our core is our foundation, able to support us as we squat, deadlift, bench press, or perform any number of exercises. And it should be said that the added stability allows us to perform other daily activities which can be great for all our goals. The added bonus is that physique we all want to see which is icing on top.

Let’s take a look at the rope crunch and see what it can do for us. From what it is, to muscles worked, and the great benefits associated with it, this exercise needs to be in your routine. We will also show you how to do it and some solid tips to properly perform it. Alright, enough is enough, let’s jump into this awesome exercise.

What Is The Rope Crunch?
The rope crunch, also referred to as the cable crunch, kneeling cable crunch, or cable rope crunch, is a great strength training exercise designed to build your core and provide for stability in the low back and hips, both vital parts of your body to consider when lifting big (1). This exercise uses a cable machine and lets you add weight to keep constant tension on your abs as you work the movement to maximize range of motion. It can work those deeper core muscles which some other ab exercises may not be able to reach. A great exercise for all levels, the rope crunch is one to definitely consider adding to your routine.

Muscle Worked
This exercise works your core and is a solid isolation exercise to really boost all areas of your abs. As mentioned before, it can target deeper muscles which is an added benefit to support, stability, and balance to all lifts and workouts.

Benefits Of This Exercise
The benefits of this core isolation exercise are great for they allow you to focus on that muscle we all want to see pop. Benefits include:
Increased Core Strength: Isolation exercises are great for they allow us to focus on one muscle group. As a result, strength is greatly affected and you will see real results as you add on weight.
Increased Load: The rope crunch allows you to add weight which is an added bonus compared to other bodyweight ab exercises. The added load allows us to work deeper muscles which is another nice added bonus.

Support & Stability: Both support and stability are vital for seeing a difference in those big lifts and will work to allow us to lift more, feel more grounded, and avoid unwanted pain and injury (2).
Great Range Of Motion: This exercise allows for greater range of motion as compared to a traditional crunch, working the muscles more and for longer to see greater strength gains.
Shredded Aesthetic: What we all want. By working deeper muscles and adding real tension on the abs, these muscles will pop for that desired physique to unfold. And one others will be envious of at that.

How To Perform It
Here are the steps for performing the rope crunch:

Set the cable to the highest level, or one that is most comfortable to you. You can use the rope attachment or something like the bar if the rope is not an option.
Grab the rope and kneel down, putting your wrists next to your head. Your hips will be back and engaged, as well as your core.
Perform a crunch, bending at the hips and keeping the rope behind your head, just about at the base of your neck.
As you raise back to the starting position, keep control and follow the same path as you did on the way down. Repeat for your desired number of reps.

Some Tips To Think About
This exercise is awesome for building that core strength but knowing how to properly perform it is vital to avoid pain and injury, while also getting the most out of it. For reps, somewhere in the higher range of 8 to 12 is where you want to be. This will allow you to increase weight but also do so safely. It is also important to keep your core engaged the whole time while following the same path on the way back to the starting position as you did going down. You want to protect your back as much as possible while also working on strengthening the muscles around it to have more support.
Wrap Up
We all want our abs to pop. That shredded aesthetic we seek may seem farther away than we actually think but its important to realize it is attainable. With a solid workout routine, dietary regimen, and supplementation plan, we are well on our way to getting exactly what we want. The rope crunch is a fantastic exercise to help us get there as it will work to isolate the core and work deeper muscles than some of the bodyweight ab exercises we are accustomed to. Performing this properly will only ensure we are taking care of our bodies while maximizing the effects and it isn’t one to take lightly. Set the cable machine to where you are comfortable and give this exercise a try. You won’t be disappointed by the results.
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

Contreras, Bret; Schoenfeld, Brad (2011). “To Crunch or Not to Crunch: An Evidence-Based Examination of Spinal Flexion Exercises, Their Potential Risks, and Their Applicability to Program Design”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)

Hafthor Bjornsson and Larry Wheels Have Intense Deadlift Session, Lift 705lbs!

Hafthor Bjornsson and Larry Wheels deadlift some insanely heavy weight.
Lifting heavy is the main goal of strongman and powerlifting competitors. If you’re not in the game to lift heavy then you should perhaps reconsider your decision. Both Hafthor Bjornsson and Larry Wheels are proving that they both chose proper in their vocational endeavors. Recently both Bjornsson and Larry Wheels proved that fact by deadlifting an astounding 705lbs.

While boxing may be on the forefront of his mind these days, Hafthor Bjornsson is still a strongman through and through. The 2018 World’s Strongest Man has never shied away from a challenge yet. It’s perhaps the very reason that he’s set to fight Eddie Hall in the first place.
His training for his boxing match is consuming a great deal of his time, but he hasn’t forgotten where he comes from. While building his conditioning, coordination, and striking ability, Hafthor is still up for lifting some heavy weight in the gym. After all, the deadlift king can’t stray too far away from the game now can he.
Larry Wheels in many respects reflects the same kind of drive, dedication and work ethic that Hafthor Bjornsson possesses. The powerlifter has found himself in many different strength related circles in recent years. He hasn’t just been content to do big things in powerlifting. No, Larry Wheels has challenged himself as a bodybuilding, strongman and even as an arm wrestler.
For those reasons it makes total sense that Hafthor Bjornsson and Larry Wheels make ideal training partners. Both men are always looking to push themselves to the next level and break some records while doing it. Knowing that your training partner has the same kind of drive and dedication to perfecting their craft adds a great deal of motivation for your own training.
Massive Deadlift Session
So of course since both Hafthor Bjornsson and Larry Wheels found themselves in the same room, you know some heavy lifting was going down. Training out of Strong Gym HQ in Abu Dabi, UAE, the two strength athletes decided to take their training to the next level and deadlift an massive 705lbs.

While that may be less than Bjornsson’s world record, according to the strongman it’s the heaviest he’s lifted since achieving the 501kg (1104.5lb) deadlift. In a recent video collaboration, Larry Wheels asked Bjornsson about how much he’s lifted since the record. In response Bjornsson had this to say:
“This is going to be it,” said Bjornsson. “Well I might have done some sessions afterwards that were a bit heavier, but in a while this is the heaviest I’ve done.”
The two proceeded to deadlift 705lbs and it was pretty intense!

It’s crazy to think that Bjornsson lifted 1104.5lbs and made it look easy. Then again, when you’re a World’s Strongest Man winner, perhaps it should come with the territory.
What do you think of Hafthor Bjornsson and Larry Wheels deadlifting 705lbs?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.

Lee Haney’s Valuable Advice For Bodybuilders Today

Lee Haney wants bodybuilders today to have a better educational foundation for bodybuilding.
The internet can provide a lot of instant information. That’s a good thing. But it can also provide a lot of instant misinformation. That’s definitely a bad thing. This certainly holds true for bodybuilding – where broscience and unproven gurus run rampant across social media and the web. That’s why Lee Haney has published a book and a training program to help give bodybuilders today the right kind of foundation for success. In our latest GI Exclusive interview, Lee Haney shares his most valuable advice and tips for aspiring bodybuilders today.
Lee Haney is worried about the state of bodybuilding. Not a particular league or the quality of the top pros competing now. He’s worried about everyone else. The aspiring and intermediate bodybuilders who have more options now than ever to get advice, training tips, nutrition guides and information.

More options would seem like a good thing. And it can be, if it were easy to separate the valuable information from the misinformation that can be provided by wannabe gurus and unproven “experts.” That’s why Lee Haney has started his own training program. As an 8x Mr. Olympia champion – you know that the information he provides is from a trusted source.
Lee Haney finds value in getting information from someone who has actually been through he paces and won bodybuilding shows. It helps that he is also tied for the most Mr. Olympia wins. Today, Haney sees many training programs that promises a certificate for only $75. But if it’s that cheap and easy to get information – how could it be valuable information?
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Check out our latest GI Exclusive segment with Lee Haney above!
That’s why Lee Haney started his training program. It’s an in-depth course with programs created, reviewed, and approved by Lee Haney. And it’s not just online courses and quick phone calls. Yes, there are downloadable programs to read and follow – but it also includes a hands on training workshop so you can get real world experience with trusted experts.

This might all sound like a pitch for a paid training program. And, sure, Lee Haney is somewhat trying to sell his product. But he’s also correct. You get what you pay for. Haney might be making a profit – but he’s also passionate about getting real information and real results out to bodybuilders trying to succeed today.
In our conversation above, he also talks about how important it is to know the history of bodybuilding. And not just the exciting pinnacle moments like Ronnie Coleman and Dorian Yates. To know the origins of the IFBB and NPC. The origins of the sport of bodybuilding as whole. Knowing where you came from helps you know where to go next. Even if you want to break the rules and push the limits – you need to know the rules first to break them.
Lee Haney also discusses how many bodybuilders still undervalue how important nutrition plays a role in bodybuilding. Haney claims that bodybuilding is 70% nutrition and only 30% training. Going hardcore in the gym is important – but you should be going triple as hard on keeping with your diet and supplementation. Sometimes this gets lost in the glamor of workout motivation.
You can watch Lee Haney detail the problem with online gurus, the importance of bodybuilding education, and some of his tips for bodybuilders today. Check out our latest GI exclusive interview segment above!

Swiss Natural Foods T Bar Review For Power, Strength & Muscle

This protein bar is natural and high quality designed for power and performance.

Table of Contents

Product Overview
For those of us bodybuilders, strength athletes, and quite frankly, any other athlete seeking gains and improved performance, having a high quality protein at the ready is something to not take for granted. Too often do our days consist of constantly running around between work and our personal life, on top of that grueling workout we know we need, and our bodies simply suffer. With the right protein bar, you work to capitalize and give your body fuel to keep going as you make nutrition priority number one. Swiss Natural Foods T Bar is a fantastic natural and high quality protein bar designed to improve power and performance and is a must try for your daily routine.

A good protein bar, and one worth its salt, will be packed with protein to help your muscles and keep you full, while also containing effective and clean ingredients to not harm your body with unnecessary additives. With this, a protein bar can provide for workout support to help repair those torn muscles and give your body fuel to recover and is a convenient way of getting those nutrients into your body. It also works as a meal replacement if need be for the ability to keep you full, or work as a snack between meals to avoid indulging in those sweet treats. Swiss Natural Foods T Bar can do all the above making this a great protein bar for athletes everywhere.

Shop at Swiss Natural Foods
Swiss Natural Foods is an awesome company relying on science-backed ingredients to give you the best natural and effective products. Their mission is to help make you a better, healthier, and stronger version of yourself as you seek those gains and performance results. As a group who develops and markets protein bars, they saw to it to bring only the best bars to the market with honest ingredients proven to make you healthier and stronger. If you are an active person seeking to change your life, goals, or simply to just have fun working hard, Swiss Natural Foods is there for you.
Swiss Natural Foods T Bar Highlights
Swiss Natural Foods T Bar is a fully natural protein bar with a twist. They have added a few extra ingredients to ensure your health takes priority. Knowing that you deserve the best ingredients, this great tasting bar is the first of its kind and is a new product coming to the market. As the strongest and cleanest protein bar, the time was done to make sure what is included will only benefit you.

Powerful plant extracts mixed with the right vitamins and minerals for optimal hormonal balance, this bar is the best Mother Nature can offer with great potential for your power, performance, but more importantly, health. With 16g of protein, a good ratio with the other macronutrients, and only 250 calories, this protein bar does its job, and it does it well.

Ingredients
Along with the idea of being all-natural and containing science-backed ingredients,  T Bar offers the most when it comes to getting the best nutrients to fuel your body. Let’s check out some of these great ingredients below:
Ashwagandha: Is an herb referred to as an adaptogen, which help normalize system functions and helps elevate the body’s functioning. It can help decrease inflammation, improve energy production, increase muscle growth, and reduce cortisol levels, among other things (1).
Tongkat Ali: An herb used for a number of benefits like aiding in physical and mental performance, increasing muscle strength, reducing body fat, among others (2).
Magnesium: Essential for the human body, it can aid in fundamental physiologic functions, reduce lactate production in the muscles, and improve secretion of total growth hormone (3).

Vitamin D: As a vitamin where many suffer from a deficiency, this can keep your immune system up, improve strength, balance testosterone levels, and increase skeletal muscle function (4).
Zinc: Very common for those fighting off cold and infections, it can also work to improve cognitive function, improve resting and fatigue hormone values, and improve DNA synthesis (5).

Price, Flavors & Effectiveness
Swiss Natural Foods T Bar is that all natural protein bar packed with great added ingredients to give you the mighty benefits of something to improve power and performance in just one bar. One box of T Bars contains 12 protein bars at a price of $29.99. It comes with two great flavors in Honey & Salt and Peanut Chocolate which have a delicious taste.
Pros: Packed with whey protein and other great ingredients that are natural and effective. Great price matches the awesome benefits and its innovative approach to protein bars makes this one to try.
Cons: Taste is a bit hard to swallow at times and it can suffer from the usual chalky texture of many protein bars.
Price: $29.99
Overall Value
Swiss Natural Foods T Bar is a fully natural protein bar designed with other effective ingredients to bring you a fantastic way to improve power and performance with a convenient option. With powerful plant extracts and the right vitamins and minerals, this process has made T Bar one of, if not, the strongest and cleanest protein bar on the market. What you are really getting is an effective, natural, and all around awesome protein bar at a great price from an honest company. Try Swiss Natural Foods T Bar and see what it can do for power and performance today.
Try Swiss Natural Foods T Bar Today

Use the promo code IRON for a 10% discount on T Bar to boost your gains today!

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Swiss Natural Foods
References

Singh, Narendra; Bhalla, Mohit; de Jager, Prashanti; Gilca, Marilena (2011). “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda”. (source)
Talbott, Shawn M. (2013). “Human Performance and Sports Applications of Tongkat Ali (Eurycoma longifolia). (source)
Chen, Hsuan-Ying; Cheng, Fu-Chou; Pan, Huan-Chuan; Hsu, Jaw-Cheng; Wang, Ming-Fu (2014). “Magnesium enhances exercise performance via increasing glucose availability in the blood, muscle, and brain during exercise”. (source)
Chiang, Chien-ming; Ismaeel, Ahmed; Griffis, Rachel B.; Weems, Suzy (2017). “Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review”. (source)
Shankar, A. H.; Prasad, A. S. (1998). “Zinc and immune function: the biological basis of altered resistance to infection”. (source)

5 Tips for Building The Best Biceps Ever

Build The Biceps of Your Dreams With These Tips
Most people get a gym membership because they want to grow their arm size. Muscular biceps are the symbol of masculinity, and it’s not going to change anytime soon. While many people spend countless hours working on their guns, only a few of them end up getting them in some sort of shape.
Training your arms for muscle mass and definition isn’t only about lifting a couple of dumbbells for a few reps. You need to take a holistic approach to take your bicep game to the next level. Tweaking your arm workouts a little can help you carve the guns of your dreams.
Use Thicker Bars

While performing bicep exercises, holding onto thicker bars can put more tension on your forearms which can lead to higher muscle tissue recruitment in the biceps. If you don’t have thick bars at your gym, you can use fat grips to make any kind of bar thicker.
The thicker the bar, harder it will be for you to hold onto them. You’ll have to use comparatively lighter weights while performing the exercises while using fat bars. Thicker bars will force you to squeeze your fists to be able to hold onto the bar which will lead to better muscle pumps.

Train the Biceps From All Angles
Most people make the mistake of training their biceps from one angle by only performing exercises like hammer, dumbbell, barbell and cable curls. You need to train the outer, medial and inner heads of your biceps for overall development.
While performing the barbell curls, holding the bar at shoulder width will target your medial bicep head. Grabbing the bar with a wider than shoulder-width grip will target the inner head (the peak in front double bicep pose) and narrower than shoulder-width grip will hit the outer head (the peak in the back double bicep pose).

Switch Your Intensity
You don’t always have to stick to the vanilla 3 sets of 12-10-8 rep scheme. You need to change your intensity to shock your pythons into growing. Maintain a balance between isolation (single joint) and compound (multiple-joint) exercises for optimal bicep growth.
Switch your intensity by changing your sets and rep scheme. Perform 5 sets of 10 reps in exercises like the cable curls in the first week and 3 sets of 20 reps in the next week. You can also switch the intensity between exercises in the same workout by performing 10 reps in the first exercise and 20 in the next.
Use Advanced Training Techniques
If you follow the same training program for a long time, you risk hitting a plateau. Using advanced training techniques like the drop-sets, supersets, BFR (blood flow restriction) training, intra-set stretch training, etc. can help you break through the overhead roof.
You can take your bicep game to the next level by combining all the tips mentioned in the article in the same workout. For example, you could use a thick bar, change the grip position, switch your intensity, use advanced training techniques and change time under tension while performing the three sets of the same exercise.

Change Time Under Tension
Time under tension (TuT) is one of the most overlooked factors in bodybuilding. A higher TuT can lead to a higher breakdown of muscle tissue and can lead to better muscle pumps and development. Changing the time under tension can prove incredibly effective in polishing your guns.
Focus on your rep tempos and switch them up to annihilate your biceps. A sample machine preacher curl rep tempo scheme could be – two seconds on the concentric (upward) movement, one-second contraction at the top of the movement, four seconds on the eccentric (downward) movement, and no pause at the bottom (2:1:4:0).
How often do you train your biceps? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Envato Elements

Iron Maiden – Kaisa Keranen

Kaisa Keranen – The Super Woman
Before we begin, let us tell you that Kaisa Keranen is a total badass and isn’t one of those booty-flaunting Instagram models. If you’re into female strength and endurance training, Kaise is a must-follow.
Kaisa has a loyal fan base and is close to a million followers on Instagram. Born in Seattle, Washington (USA), Kaisa participated in various sports from an early age including gymnastics, swimming, ballet, soccer, and sprinting.

Kaisa grew up with an athletic frame which gave her a huge advantage in the fitness industry. She was one of the most naturally gifted and hardworking sportswomen in her high school.

After enrolling at the University of Washington, Kaisa continued her progression in sports by representing their track & field team. All her hard work in the gym was paying off and she was breaking records.

A Shoe Dog

Kaisa has a special place for sneakers in her heart. Even if you’re not into fitness, her shoe game will keep you hooked onto her Instagram. Yeezy’s, Jordans, Ultra Boosts, Off-Whites, you name it, and she has it.

On the other hand, if you’re someone who is into fitness and sneakers both, Kaisa and you are a match made in heaven. You’ll spend your days either waiting for a kick-ass motivational post or a pair of fresh sneakers.
Born To Train

After graduating from college with a degree and a Masters in Exercise Science, Kaisa didn’t have any immediate plans for the future. Eager to begin her professional life, Kaisa started searching for corporate jobs.

Since everyone around her knew about her love of exercising, Kaisa’s friend encouraged her to become a fitness instructor. She applied for the job at her local gym and got the position. The rest is history.

Kaisa Keranen soon fell in love with her new position as a boot camp instructor. Her passion for her work led her to create a website, offering to help aspiring athletes to realize their fitness goals. It wasn’t long after that she got recognized for her hard work.

Towards the end of 2015, Kaisa began posting pictures and videos of her journey on Instagram. Soon people started taking notice of her passion for leading a healthy lifestyle. Since then, she has inspired thousands of people to follow in her footsteps.
Becoming a Fitness Star

Fast forward to today, Kaisa has become a fitness idol to many aspiring athletes around the world. She has featured in numerous magazines and her boot camps are always sold-out.

Kaisa Keranen has become one of the leading female fitness instructors in America. We wish her the best for her future endeavors inside and outside the gym, and we hope she hits a million Instagram followers soon.

Who is your favorite Instagram fitness athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

Actor Will Smith Ready to Get in the “Best Shape Of My Life”

Will Is As Real As They Come
The lockdown impacted all of us in one way or the other, but for most of us, our waistlines received the brunt. It was no different for Will Smith. Smith kind of pacified the world about their deteriorating bodies with his out-of-shape pictures on Instagram. His caption read:
“This is the body that carried me through an entire pandemic and countless days grazing thru the pantry. I love this body, but I wanna FEEL better. No more midnight muffins…this is it! Imma get in the BEST SHAPE OF MY LIFE!!!!! Teaming up with @YouTube to get my health & wellness back on track. Hope it works! ? ?”
Check out the picture on Instagram. Click Here.

The A-List actor and now a successful YouTuber announced his new series “Best Shape of My Life” (tentatively titled) with the Instagram post. According to a description by YouTube, the series will show the actor “rebuilding his body into the best shape of his life and getting his groove back along the way.”
I, Not-a-Robot
You might have thought Will would be prepared for the pandemic since he had a similar experience being the last survivor on the planet in ‘I Am Legend’ but he proved us wrong. Even he had no clue how to handle a situation like the one we recently faced.
In another Instagram post, Will admits that he’s in the worst shape of his life.
“I’m gonna be real wit yall – I’m in the worst shape of my life.”
Check out the picture on Instagram. Click Here.
The questions that come to mind when you look at these posts are not “how long did it take for him to get so fat?” or “Is he going to go for resistance training or CrossFit to lose that weight?” but “Is he wearing the same boxers in both the photos?” Okay, that’s just us.
The Hollywood world is in a weird place right now. While Smith is trying to lose weight, Mark Wahlberg has put on 20 lbs in just 20 days. We guess Will Smith is the Yin for Mark’s Yang.
According to CNN, the new six-part unscripted web series will feature guests including athletes, scientists, and experts. We won’t be surprised to see other YouTube hotshots making guest appearances in the series.
Will Smith & His Big Leaps
This is not the first time Will Smith would be teaming up with YouTube. In 2018, YouTube and Smith came together to create an eight-part series “Will Smith: The Jump”. The series showed the actor bungee jump out of a helicopter over the Grand Canyon to celebrate his 50th birthday.
Will Smith has had quite a success on YouTube. At the time of writing this article, Smith has posted 120 videos on YouTube and has gained over 9 million subscribers. It’d be safe to say he’s cracked the YouTube game.
After posting his out-of-shape photos, Smith asked his fans to join in on the challenge by posting their pictures with #bigwilliechallenge. Will got a response from someone who knows a thing or two about transformations – Kai Greene!

Do you think Will Smith will beat Kai Greene in the #BigWillieChallenge? Let us know in the comments below.

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