All Posts By Muscle Insider

Toney Freeman Shares Tips For Promising Upstart Bodybuilders To Avoid Burning Out

Toney Freeman wants talented young bodybuilders to know it’s a marathon, not a sprint.
While it’s exciting to look at the top pro bodybuilders year after year, it’s also extremely important to look at the young upstart bodybuilders that will become tomorrow’s champions. In bodybuilding there have been many younger bodybuilders that show extreme promise, only to disappear after a year or so in the spotlight. In our latest GI Exclusive interview, Toney Freeman shares his tips for young bodybuilder on how to avoid burning out when attention starts to turn towards them.
During our conversation with Toney Freeman, we asked him who he thought were the most threatening young bodybuilders that will one day become champions. He struggled to pinpoint anyone in particular. That’s not because he didn’t think there were promising bodybuilders entering the stage. There are a few he has his eye on. But he also knows that it’s easy for hot bodybuilders to burn out fast.

He’s seen it before. A bodybuilder with incredible genetics and a lot of potential makes an impression early in their career. Everyone clamors that this person will be the next superstar. Then within a year or so – the person falls out of the spotlight completely. Eventually fans wonder what happened to the bodybuilder. It turns out that they burned out. That exciting potential faded due to lack of consistency.
Toney Freeman has seen this happen too often. He thinks this is because the attention triggers a young bodybuilder to pump the gas. They try to fast forward the process because of all the hype. This causes them to burn out. They make mistakes. They place low. The hype disappears. Suddenly their name is no longer on the tip of everyone’s tongue.
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Check out our latest GI Exclusive segment with Toney Freeman above!
Tony Freeman wants to send a message out to up and coming bodybuilders – “stay in your lane.” This might sound somewhat close-minded. True legends often push the boundaries of what is expected. That’s how they become great. But what Toney Freeman means isn’t to play it safe. He means that a promising bodybuilder needs to respect the process of bodybuilding.

There’s no real way to speed up progress. Some may have genetic potential that brings improvements on easier than others – but ultimately, it’s near impossible for a young bodybuilder in their 20s to ever look as impressive as a bodybuilder in their 30s or 40s. Muscle maturity and long term experience go a long way. In bodybuilding, time is one of the greatest weapons towards becoming a champion.
What Toney Freeman warns of here is a vicious cycle that is caused by both headstrong and passionate bodybuilders alongside excited fans. The bodybuilder with promise makes a splash, the fans overhype the bodybuilder, the bodybuilder starts to try to live up to that hype too quickly, and then the bodybuilder burns out.
Fans often expect too much too soon from bodybuilders. Big Ramy is a perfect example of this. Many fans claimed he would be champion as early as 6 years ago. He didn’t end up becoming Mr. Olympia until 2020. Part of that is due to his own struggle with conditioning. But another part of that is fans over-exaggerating his strengths and ignoring his flaws.

At the end of the day, the top 10 pro bodybuilders are all extremely rare and talented athletes. A combination of excellent genetics and incredible hard work. When a young bodybuilder suddenly shocks the world with an impressive physique early in their career it’s certainly exciting. But it’s foolish to think they will instantly jump the line. Ultimately, no matter how impressive they are, they are still in a league of at least 10 other incredible gifted athletes. Many of which have many more years of experience under their belt.
A combination of fan excitement and undue pressure put on young bodybuilders can burn them out fast. It can create expectations that were never meant to be accomplished in such a short amount of time. That’s what Toney Freeman is warning about.
You can watch Toney Freeman break it down in more detail in our latest GI Exclusive interview segment above.

Seth Feroce and 7 Year Old Daughter Emmi are Both Jacked in Recent Update

Like father like daughter, Emmi and Seth Feroce are absolutely jacked!
Bodybuilding simply isn’t a hobby, at least not to those most serious about the endeavor. For bodybuilders like Seth Feroce it’s a way of life. Never has that been more apparent than now as he highlighted how jacked his daughter Emmi is. At only 7 years old, Emmi Feroce is already in some very impressive shape.

A 212 bodybuilding competitor with a large fan following, Seth Feroce always looked to have his muscles do the talking for him. That said, Seth has been known to speak his mind when he sees fit. As such it has made him one of the most popular bodybuilders out there. His outspoken nature coupled with a candid and honest approach to bodybuilding has garnered him a ton of fanfare.
Recently Seth Feroce embarked on a journey to cut some weight and get into some truly impressive shape. Since undergoing the challenge, Seth Feroce has showcased a form so incredible that many have shown interest in seeing the 212 competitor return to the stage. After all, Seth hasn’t shown any signs of faltering or slowing down. In fact he could potentially be a more impressive version of himself.
Seth’s passion for bodybuilding has steadily become a way of life for the bodybuilder. It’s become such a staple in fact that Seth Feroce appears to be looking to pass on his love for lifting to the next generation.
A recent post to his social media shows that he’s passing the torch over to his daughter Emmi. The two recently appeared in a photo together taken by Seth and in that picture the two looked absolutely jacked.
Like Father, Like Daughter
A young girl of only 7 years of age, Emmi Feroce appears to be off to the races as far as bodybuilding goes. The recent pic showcases Emmi flexing her biceps as her father stands behind her, both smiling brightly. It’s both a heartwarming and eye opening photograph.
Another one being built. ?Emmi the Monster @eleganceemmi
Emmi is 7.She eats, sleeps, and breaths Gymnastics.Fuckin Loooooves Gymnastics! ?
Other hobbies are Snacks, School work, and Watching Planet Earth. ? (Def my kid!)
Raising Hard Working Mother Fuckers!
Working Hard and Having Fun at what they Love to Do!
Doesn’t get much better as a parent!! ?⚒

You can tell both have a great relationship. You can also tell that Seth Feroce has been training his daughter well. She is currently enrolled in gymnastics, but if her love for hitting the iron continues, who knows where she’ll be as she continues to get older.
What do you think of Seth Feroce and his daughter Emmi’s jacked physiques?
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.

Indie Pro 2021 Competitor List & Predictions: Who Will Win? Blessing Awodibu, Morgan Aste, or Justin Rodriguez?

The 2021 Indy Pro will feature a battle at the top between Justin Rodriguez, Blessing Awodibu and Morgan Aste.
The 2021 Indy Pro is upon us. The competitors and fans are ready to see some of the best bodybuilders in the world take to the stage. Namely, the Indy Pro will feature three talented Men’s Open bodybuilders, Justin Rodriguez, Blessing Awodibu and Morgan Aste. The three are certainly front runners to win the show, but who has the edge heading into this weekend’s show?
Blessing Awodibu
One of the most talked about bodybuilders in the game today, Blessing Awodibu is set to make his IFBB Pro League debut at the Indy Pro. He has already garnered a ton of popularity despite not making his debut. That comes as no surprise, especially when you consider his social media presence. Blessing Awodibu has established himself as quite the unique and humorous character in the bodybuilding sphere.

That said, his physique is nothing to laugh about. Blessing Awodibu has an incredible physical form. He has been able to cultivate massive muscle while maintaining a well balanced and aesthetic physique. He has massive shoulders and lats that taper down to a slim waist, Blessing cuts quite the classic figure.
Perhaps his only drawback is his legs. Many have commented on Blessing’s legs and as such you can bet he knows it’s a potential weak point. While we can’t be certain about his legs until he steps on stage, the development he’s made to his upper body alone is truly impressive. His back in particular is definitely a strong point.

Morgan Aste
The other big name competing at the 2021 Indy Pro is Morgan Aste. The massive Frenchman has become known for his insane size. He is also a fairly tall bodybuilder standing at 6’4”, which could indeed give him a bit of an edge when stepping on stage. Aste is so massive that he’s even made strength athletes like Larry Wheels look small.

What Morgan Aste will need to do to come out on top is accentuate his size advantage. His posing and presentation will need to be on point in order to show up Blessing and Rodriguez. Any time the three are on stage together, Aste will need to do his best to not only tower over his rivals, but out pose them, particularly in the front side poses.
Justin Rodriguez
Perhaps the dark horse of the Indy Pro, Justin Rodriguez has the potential to pull off the upset. Coming in 10th place at the 2020 Olympia, Rodriguez is showing some great gains since turning pro in 2016. The experience on the big show will translate over well to the Indy Pro stage.
Justin Rodriguez has an incredibly well balanced physique. There is a fullness to his muscles and solid symmetry that can’t be denied. If Rodriguez ends up coming out on top at this weekend’s show, no one should be surprised.

X-Factors
One thing to remember about Blessing is that he is still an unknown quantity. He’s competed and defeated other bodybuilders in different organizations, but the IFBB Pro League could prove to be a different animal. Morgan Aste will be no simple challenge for Blessing Awodibu to overcome and visa versa. Both men will have to bring their A game if the hope to win this weekend.
Who do you think wins at the Indy Pro: Blessing Awodibu or Morgan Aste?
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 Flex Wheeler Works Out For A Full Body Pump

This workout from Flex Wheeler will get you huge in no time.

Table of Contents

We all know those big bodybuilding names. Coleman, Yates, Schwarzenegger, Heath, Haney, just to name a few. But others have walked among them as equally impressive monsters, shining under the bright lights of the Olympia stage, each muscle popping out as individuals making up one whole mass monster. Flex Wheeler has received high praise from his fellow bodybuilders over the years as some have stated he is the best they’ve seen, or the greatest they’ve gone up against. But Flex Wheeler didn’t get there by chance. It was hard work, grueling hours in the gym, and a strict routine that made him who he was. Today, we’ll show you one of those week long monster workouts that allowed Wheeler to thrive amongst other giants in the pro bodybuilding world.

When it comes to our own goals, learning from the best is always the top option. By taking workouts and routines from those who have gone before us, we are able to learn from them as they have done these exact workouts before. They are living proof of what these results can show. So while we may think we aren’t worthy of performing such beastly workouts, think again. You have to start somewhere, and a seriously massive routine from a giant like Wheeler is certainly a good place to start.
We’ll take you through one of Flex Wheeler’s weekly workouts so you can see some huge gains start to take place. With upper and lower body days, on top of really pushing that weight around and getting a huge pump, you can be well on your way to looking like Wheeler himself.

About Flex Wheeler
Flex Wheeler is an IFBB pro bodybuilder who won the Arnold Classic four times and has been touted by his fellow pro bodybuilders as one of the greatest they’ve seen. His professional debut took place at the IFBB World Amateur Championships in 1990 and he hasn’t looked back. His no quit attitude saw him announce retirement but still compete until 2003, a well as a comeback in 2017 at Mr. Olympia where he finished in fifteenth.

It seems now that Wheeler is dealing with health problems, and while he still has that no quit attitude, he has been forced to shift his priorities to other areas of interest in his life. Regardless of where he is at now, he is still a great bodybuilder and one people will admire and respect for a long time to come.

Flex Wheeler Training Routine
With this training routine from Flex Wheeler, you will notice higher sets and higher reps, something not seen in a lot of these athlete workouts we’ve covered. This will really work for hypertrophy and get those muscles into a fatigued state so they are forced to grow. If you regularly partake in things like drop sets, consider putting those aside for now because you will work your muscles to oblivion with this workout and avoiding injury makes more sense than pushing yourself to an ungodly limit. A great variety of exercises with many different machines and free weights, this routine will challenge your muscles differently to cause confusion, while also giving you new exercises to try to stay engaged.
Day 1 – Chest Day

Exercises
Sets
Reps

Incline Barbell Bench
5
10

Flat Machine Press
5
10

Flat Dumbbell Bench Press
5
8

Hammer Strength Press
5
12

Incline Dumbbell Fly
5
10

Day 2 –  Back Workout

Exercises
Sets
Reps

Assisted Pull-Up Machine
5
10

T-Bar Row
5
10

Close Grip Seated Cable Row
5
8

Close Grip Lat Pulldown
5
10

Barbell Deadlift
5
8

Day 3 – Arm Workout

Exercises
Sets
Reps

Triceps Pushdown Machine
4
12

Single Arm Machine Preacher Curl
4
12

Single Arm Triceps Extension With Rope
4
10

Machine Preacher Curl
4
10

Dumbbell Alternating Curl
4
8

Day 4 – Shoulder Workout

Exercises
Sets
Reps

Dumbbell Rear Delt Fly
4
10

Barbell Upright Row
4
8

Incline Dumbbell Front Raise
4
8

Smith Machine Overhead Press
4
10

Reverse Pec Deck
4
12

Machine Shrug
4
15

Day 5 – Leg Workout

Exercises
Sets
Reps

Single Leg Extension
5
10

Leg Press
5
10

Hack Squat
5
8

Lying Hamstring Curl
5
10

Leg Extension
5
10

Seated Calf Raise
5
12

Donkey Calf Raise
5
12

Featured Supplement
While Flex Wheeler uses his own supplements of choice, having a solid supplementation routine is more than beneficial and essential for all of our goals. Anything from a protein powder, pre-workout, or intra-workout supplement, to even something like a fat burner and testosterone booster if that is required, all of these have the ability to boost your overall health and wellness, as well as your training and performance for the results you want most.
We wanted to share a great protein supplement with you from Performance Lab so you can see just what a high-quality and top tier protein looks like. Whether you choose this one or not, use this powder to compare against others so you know what to look for and exactly what you deserve out of your supplements.
Performance Lab SPORT Protein

Performance Lab SPORT Protein is a great protein supplement made from brown rice protein and is much cleaner than most out there. A great formula with amazing ingredients, this natural, safe, and effective protein is exactly what you need to see great muscle growth for both cutting or bulking. With 20g of protein and just 100 calories, this is conducive to any diet and contains zero allergens.
Price: $39.83
Try Performance Lab SPORT Protein Here
Check out our individual review here!
Wrap Up
When it comes to working out like the pros, you have to look to the pros for advice. This workout from pro bodybuilder Flex Wheeler is certainly one to boost all the upper and lower body growth you need most. By having a week long workout at your disposal you know exactly what you are getting because the pros have done it before. Their massive physiques and real results are evidence that whatever these exercises are work wonders and they can do the same for you. Check out this workout from superstar Flex Wheeler and work to boost your overall body goals today.
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 Flex Wheeler Instagram

Best Testosterone Booster Supplements 2021

Testosterone boosters are everywhere. They’re all over the supplement market with a lot of claims, but not a lot of studies. So, what are the best testosterone booster supplements?

Table of Contents

In this article, we examine the top testosterone boosters for a man that help the most with production of testosterone: what works – and why.

These are nutrients that can help balance your hormone levels that are backed by clinical studies to prove their efficacy as testosterone supplements.
How do Testosterone Boosters help Testosterone Levels?
Natural testosterone boosters help testosterone levels by supplying your body with the natural nutrients it needs to encourage more of the male hormone.
For example, a good testosterone booster can encourage your body to:

Ramp up Testosterone Production
Increase Muscle Mass and Muscle Growth
Support Athletic Performance
Lower Body Fat
Boost Energy Levels
Enhance Sex Drive
Fight Estrogen
Balance Hormone Levels

However, not every T booster is capable of this. In this article, we look closer at the most effective boosters on the market.
These are products and supplements which are backed by clinical studies, well-dosed, and the best options out there for bodybuilding, low testosterone, older men and more.

Best Testosterone Booster 2021
#1. Testo Lab Pro | Best Overall Ingredients

Testo Lab Pro is the strongest testosterone booster on the market. Hands down.
It is an all natural testosterone booster which contains 10 clinically-proven ingredients which all help in some way to help improve testosterone levels.
These natural ingredients can help increase testosterone levels by being:

Well-Dosed – In-line with clinical studies to offer the best effects.
Clinically Backed – Seen in clinical studies to help testosterone boosting
Clean and High Quality – Third-party tested, vegan, gluten-free, Non-GMO and more!
Proven Forms – Uses exactly the same branded ingredients as clinical studies (i.e. KSM-66 Ashwagandha)

And as we’ve mentioned, it’s not only the strongest testosterone booster on the market – it’s also the cleanest. There are no dyes, artificial fillers, or synthetic additives in this product unlike other testosterone boosters.
It’s natural all the way down. Highly absorbable and very effective.
Each order of Testo Lab Pro comes with a 30 day money-back guarantee. Not seeing the results? Send it back for a full refund.
You can even save some money by buying in bulk. If you buy 3 boxes of Testo Lab Pro you get an extra one free. That’s 4 boxes for $51.75 each – instead of $69.00. This also includes worldwide shipping in the price. If you live in the United States, United Kingdom, Australia or anywhere – Testo Lab Pro can delivered to you.
You can find out more about Testo Lab Pro and its effects on their website:

Visit Testo Lab Pro Here
Best Testosterone Booster 2021 (Bodybuilding and Muscle Mass)
Looking to build muscle mass, boost energy levels, and take your lifting career to the next level? Don’t worry – we compiled a list of the best testosterone booster supplements that:

Boost Muscle Mass
Increase Endurance
Speed Up Recovery
Improve Physique
And more

Below are the top options that work the best for bodybuilding and muscle mass. They’re back by clinical studies and are the best natural options to give you the biggest return from all your hard work in the gym.
Here’s our top picks:
#2. D-Aspartic Acid in Testosterone Boosters
TL;DR: DAA has been seen in multiple studies to raise testosterone. One study shows it to raise test by 42% over 12 days. Another shows it boosting T levels by an average of 30 – 60% over 90 days. It rocks.
D-Aspartic Acid is an amino acid which is ideal for natural testosterone boosting and muscle mass. It works well because it can help promote your body’s levels of the Luteinizing Hormone (LH).
LH is your body’s precursor to both growth hormone and testosterone. The more of this that you have in your system, the more support your testosterone levels have to rise.
So, to get this amino acid in a testosterone supplement is always a good sign that you’re in for an effective ride.
But just how effective is D-Aspartic Acid compared to other testosterone boosters? Is it the best to boost testosterone?
In one study, men aged between 27 and 37 took D-Aspartic Acid for a period of 12 days. At the end of the study, 20 out of the 23 men that were supplementing DAA had an average increase of 42% in overall testosterone.
Three days later, without using any D-Aspartic Acid, their testosterone was still 22% higher than it had been at the start of the study.
In a similar study, men aged between 27 and 43 took D-Aspartic Acid over a period of 90 days. At the end of the 90 days, there was an average growth of 30 – 60% in overall testosterone.
D-Aspartic Acid is one of the more potent testosterone boosters and a great option for those who are looking to maximize their T levels and improve muscle mass for bodybuilding. One of the better testosterone boosters.
#3. Zinc (Best Mineral for Testosterone Production)
TL;DR: Studies indicate low Zinc levels appear to go hand-in-hand with low testosterone. Not only that, supplementing Zinc can help boost testosterone that has been lowered by intensive training and other factors.
Zinc is one of the most useful testosterone boosters for helping your testosterone levels with bodybuilding and muscle mass.
One of the main advantages that Zinc has, like DAA, is that this mineral can help to raise your overall levels of LH – the Luteinizing Hormone. As we’ve mentioned, fueling your LH can help with increased production and release of your growth hormone and testosterone.
The most notable study is from 2006, where a group of wrestlers were experiencing temporary low testosterone levels from training to exhaustion. When supplementing Zinc it seemed to reverse this effect and restore their T back up to their optimum levels – so they could keep training hard without the downsides.
Another study saw that supplementing Zinc can help to raise serum testosterone levels, in those who had experienced a drop in T from dialysis.
Other studies have indicated a connection to low zinc levels and low T levels. By helping to keep you Zinc intake at an optimum level, you may be able to maintain steady and healthy T and better muscle mass.
It’s a great mineral for free T and one of the main testosterone boosters to help T levels in a man. Another one of the top-tier testosterone boosters.

#4. Vitamin D3 + Vitamin K1 and K2 (Best Vitamins for Testosterone Production)
TL;DR: Numerous studies show that long-term supplementation of Vitamin D3 can help raise your levels of testosterone. Vitamin D is technically a hormone and closely linked to boosting testosterone levels – and experts believe up to 1 billion people are deficient in it!
Vitamin D is an essential vitamin to your body – and it’s also technically a hormone. It’s a potent, natural resource that has been linked to promoting your testosterone level. Especially with Vitamin K2 and K1.
Why do we need to supplement it for bodybuilding and muscle mass?
Because your body naturally absorbs it through your skin via the sun’s rays – and considering that we spend most of our time indoors, that’s not a whole lot of Vitamin D.
Experts actually believe that up to 1 billion people are deficient in Vitamin D. Not only that, studies have also found that there is a link between deficiencies in Vitamin D3 and low testosterone.
In one study, participants were made to spend more time outdoors in the summer sun. In doing so, there was a large spike noticed in their overall testosterone.
A yearlong study, involving participants supplementing Vitamin D supplements daily noticed a 20% increase in testosterone levels on average.
As it is technically a hormone – and one that most of us are deficient in – supplementing vitamin D3 can be huge for promoting your overall testosterone.
It’s always good to supplement Vitamin D3 with Vitamin K2 and K1. Vitamin K2 and K1 can help guide the added calcium to your bones, for a healthier skeleton and joints, as well helping to increase testosterone levels.

Best Testosterone Booster for Males over 40 (Top Ingredients)
As you start to get older, your testosterone levels begin to drop. This typically begins after 30, with your testosterone levels declining around 1% every year.
At first, it’s not that noticeable – but sooner or later the effects start to show. Couple that with the lifestyle changes you face at that age – running a family, more responsibility and generally stress, stress, stress! It’s a cocktail of disaster for your T levels.
However, there are natural ingredients out there which can help with testosterone production, as well as managing your levels of stress. Combined this can give you a testosterone boosting supplement which can not only help your T levels – but can also help your mindset as well. Helping to promote better hormonal balance and more effective lifestyle management.
#5. Ashwagandha (as a Testosterone Booster)
TL;DR: Ashwagandha is arguably one of the most potent herbs when it comes to raising testosterone levels. KSM-66 Ashwagandha is the best and can help raise testosterone, muscles mass and even lower stress.
There are numerous ways that this herb can help improve your levels of T. It can help both directly and indirectly. Personally, we see it as one of the best testosterone boosters.
Indirectly, Ashwagandha can help lower cortisol, your body’s stress hormone. When your cortisol levels are higher, your testosterone levels drop. This is how your body manages the hormones. Ashwagandha has been seen in clinical studies to help reduce levels of the stress hormone, and by extension increase testosterone.
Lowering stress is ideal for the over 40s as this is typically a harder point in your life with children, work and more factors that create low testosterone levels.
In another study, Ashwagandha was seen to promote muscle mass and even reduce body fat by 3.5% compared to the placebo group.
The best form of Ashwagandha is definitely KSM-66. There’s an endless list of clinical studies supporting the KSM-66 strain. It’s seen to help stress, low testosterone levels, endurance, strength, sex drive, weight management, memory, anti-aging, sleep and more.
It’s one of the finest natural testosterone boosting supplements.
#6. Magnesium (for Free T Levels)
TL;DR: You should be looking to get a good amount of Magnesium in your testosterone booster. It’s effective for protecting your free testosterone and maintaining your overall T levels.
Magnesium is one of the better minerals out there for men over 40 for testosterone. It’s effective for helping raise your levels of free testosterone.
Free testosterone is the amount of T that is freely circulating throughout your body. The threat to this type of testosterone is Sex Hormone Binding Globulin (SHBG). SHBG binds to the free testosterone in your system, and strips it of its anabolic potency. The result is that it reduces your overall levels of free testosterone.
Supplementing Magnesium can help to minimize this problem. Studies show that taking Magnesium can help to reduce the impact of SHBG. Magnesium does this by inhibiting the SHBG, which helps stop it from binding to your free flowing testosterone.
#7. Mucuna Pruriens (Leans out Chest Muscle)
TL;DR: Mucuna Pruriens can help raise testosterone, lower stress, fight man boobs and even raise dopamine. What more could you want?
Mucuna Pruriens are a great testosterone booster for males over 40. The main active ingredient that matters most in Mucuna Pruriens is L-DOPA.
L-DOPA can raise your brain’s level of dopamine which can offer a combination of good effects including reducing levels of the stress hormone cortisol, erections, sex drive and generally making you feel better.
What it can also do is increase your levels of GnRH – that’s gonadotropic-releasing hormone. This can help to raise your body’s levels of the Luteinzing Hormone. As we’ve mentioned this is your body’s precursor to both growth hormone, and testosterone.
Another benefit of L-DOPA in Mucuna Pruriens is that it can help reduce your overall levels of prolactin in your body. Prolactin is the hormone in your body which is linked to causing soft breast tissue – or man boobs – which is more of a risk as you get older.
By getting a good supply of L-DOPA, you can help reduce your levels of that hormone, and help create a leaner and meaner chest. It can also help in areas such as stress management and sex drive.

Best Testosterone Booster for Men over 50 (Best Ingredients)
Lower testosterone is an issue in older men. It’s natural – but that doesn’t mean you have to settle for it. There are plenty of natural options out there which can help to fight the process and allow you to maintain (and in some cases raise) as much testosterone as possible at over 50.
However, testosterone isn’t the only problem. Another factor from being older men is a rise in estrogen – the female hormone. This can unbalance your hormones and create more issues for your overall health and improve sex drive.
Below, we have compiled a list of what we believe to be the best testosterone boosters for men over 50. These can help if your testosterone levels are low, or even if you are struggling from a rise in estrogen.
#8. Boron (Top Mineral for Fighting Estrogen)
TL;DR: Boron is great for both raising testosterone, and lowering estrogen. This is ideal as those are big factors that need support as you get older.
Boron makes our list of the top testosterone boosters for men over 50 because it has been clinically proven to do 2 things: boost testosterone, and lower estrogen.
A full review of Boron in 2015 in the IMCJ covered a lot of the mineral’s overall effects, with the main takeaways being that it can help increase free testosterone by nearly 25%. It can also almost have the amount of estradiol (estrogen) in your system, and even allow more free testosterone to bond with proteins in your blood which can help as you age.
With all that considered, this makes it a great choice as a testosterone booster for men over 50. It can tackle many of the age-related factors that affect T as you get older. Including allowing for more protein binding and reducing growing levels of estrogen.
Boron has even been seen to help in these areas with subjects who are suffering from low testosterone. It’s an effective, natural mineral for T levels.
#9. Luteolin (Top Nutrient for Fighting Estrogen)
TL;DR: Luteolin can help lower estrogen – which becomes a much bigger problem as you get older.
The final testosterone booster that we’ll be covering in our list is Luteolin. It is an antioxidant found in citrus fruits like lemons and oranges.
Luteolin is technically not a testosterone booster – but it is a great natural aromatase inhibitor.
The aromatase enzyme is an enzyme in your blood which converts your testosterone into estrogen. As you get older, this enzyme becomes more active, converting more T into estrogen. This is definitely not what you want for hormone optimization.
Studies have shown that supplementing luteolin can potentially inhibit estrogen biosynthesis – which could in turn reduce your overall levels of the female hormone.
As you get older and your estrogen levels rise, and your T levels decline – it’s smart to get all the help you can get. Luteolin has some promising studies behind it and a great tool to help deter a rise in estrogen.

Best Natural Testosterone Booster Supplements 2021
As you can see, there are plenty of good options out there when it comes to maximizing your overall testosterone and hormone levels.
When it comes to which test booster is the most effective though – we have to give it to Testo Lab Pro.
Individually, many of the ingredients we’ve covered here are great for boosting testosterone – however, together, they are on another level. That’s what you get with Testo Lab Pro.
You get solid, clinically-backed, well-dosed ingredients all together in one stacked out supplement. It even uses KSM-66 Ashwagandha, which is the most clinically proven form of the herb.
The vitamins and minerals in Testo Lab Pro are also NutriGenesis – making them nature-identical and super easy for your body to absorb.
The clinical studies for all the ingredients in Testo Lab Pro are off the charts. The health benefits range from boosting muscle for a bodybuilder, to giving an energy boost to older men.
It hits all the marks, and we recommend to anyone looking for a natural, and above all, effective test booster.
You can find out more by visiting the Testo lab Pro site below:

Visit Testo Lab Pro Here
Testosterone Boosting Foods / Not Supplements
Testosterone boosters aren’t everything. Eating right and exercising goes a long way too. Below, we’ve compiled a list of some of the best testosterone boosting foods out there that you should add to your diet to maximize your overall progress.
Here’s a shortlist of the foods that could help you the most.
Tuna as a Testosterone Booster
Tuna contains a rich source of Vitamin D. Vitamin D, as you’ll know by now, is technically a hormone which has close links to raising testosterone levels.
Due to the mercury content, moderation is key with a food like this. Two to three servings a week should be enough for you to get a healthy supply of this vitamin from your food.
Other fish options that contain good amounts of this vitamin would be salmon or sardines. There’s plenty of options.
Milk as a Testosterone Booster
Milk is another good source of Vitamin D. Mostly touted for it’s ability to help bones and muscles through its high calcium and protein content, many people forget that it also contains a good amount of Vitamin D.
Again, with a nice amount of D in here, milk can help support a rise in your testosterone levels.
Pro-tip: Opting for a lower fat milk like skimmed or semi-skimmed may be a wise idea to avoid saturated fat content.
Egg Yolks as a Testosterone Booster
Again, another rich source of Vitamin D. Eggs can help raise testosterone levels by offering a good amount of this natural vitamin.
Not only that, eggs are also an effective source of healthy cholesterol. This can help support the leydig cells in your body to promote overall testosterone.
An egg a day is a good way to get the health benefits from this food, without overdoing it.
Fortified Cereals as a Testosterone Booster
Cereals that have been fortified with Vitamin D can be ideal for helping low testosterone. Getting fortified cereals into your diet can help increase your overall vitamin D and increase testosterone levels.
These types of cereals also pack vitamins and minerals that offer general health benefits to keep you going.
Oysters for Low Test
Unlike most of the other food we’ve mentioned, oysters are good for testosterone due to their level of Zinc.
Zinc is a great example of testosterone boosting supplements, as it can increase your levels of the luteinizing hormone (LH), which is your body’s precursor to both growth hormone and testosterone.
Beef
Beef is a red meat that you shouldn’t over-consume. However, in moderate amounts it can be fine for your health – and even beneficial to your testosterone.
Beef contains a good amount of Zinc and Vitamin D, which can both contribute as testosterone boosting supplements.
Beans
Finally, a nice plant-based testosterone booster in our list of T boosting foods. Beans, lentils, chickpeas and more all contain a good amount of Zinc.
It’s a nice natural testosterone booster and an easy one to have with numerous meals to improve your low testosterone levels and give yourself a good amount of protein.
Conclusion: What are the Best Natural Testosterone Boosters?
The best natural testosterone boosters are a mix of numerous clinically proven herbs, vitamins and minerals. These are all options which have been seen in studies to help tilt the hormonal balance in your body in favor of testosterone.
Ideally, you want a supplement that combines all of these natural ingredients into one easy stack. That’s why we’ve put Testo Lab Pro at the top of our list.
Testo Lab Pro contains all of these natural ingredients in high dosages with patented branded options that were featured in the original studies (like KSM-66 Ashwagandha).
Not only that, it’s aggressively clean with no artificial additives, or synthetic ingredients. It’s also totally vegan, and uses nature-identical vitamins and minerals to maximize absorption and effectiveness.
If you’re wondering what the top testosterone booster on the market at the moment is – let us answer it for you: It’s Testo Lab Pro.
Solid nutrient profile, clinically-effective dosages, and clean as a whistle. What more could you want? You can learn more by visiting their website below:
Visit Testo Lab Pro Here
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
References for Best Testosterone Boosters
D-Aspartic Acid Studies
Topo E, Soricelli A, D’Aniello A, Ronsini S, D’Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120. PMID: 19860889; PMCID: PMC2774316.
D’Aniello, S. Ronsini, T. Notari, N. Grieco, V. Infante, N. D’Angel, F. Mascia, M. Fiore, G. Fisher and A. D’Aniello, “D-Aspartate, a Key Element for the Improvement of Sperm Quality,” Advances in Sexual Medicine, Vol. 2 No. 4, 2012, pp. 45-53. doi: 10.4236/asm.2012.24008.
Zinc Studies
Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52. PMID: 16648789.
Jalali GR, Roozbeh J, Mohammadzadeh A, Sharifian M, Sagheb MM, Hamidian Jahromi A, Shabani S, Ghaffarpasand F, Afshariani R. Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis. Ren Fail. 2010 May;32(4):417-9. doi: 10.3109/08860221003706958. PMID: 20446777.
Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81.
Vitamin D Studies
Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2020 Jul 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-.
Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B. Association of vitamin D status with serum androgen levels in men. Clin Endocrinol (Oxf). 2010 Aug;73(2):243-8. doi: 10.1111/j.1365-2265.2009.03777.x. Epub 2009 Dec 29. PMID: 20050857.
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
Ashwagandha Studies
Chandrasekhar K, Kapoor J, Anishetty S. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian J Psychol Med. 2012 Jul-Sep;34(3):255-262. DOI: 10.4103/0253-7176.1060
Wankhede S et al. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” JISSN. 2015;12:43. DOI: 10.1186/s12970-015-010
Magnesium Studies
Excoffon L, Guillaume YC, Woronoff-Lemsi MC, André C. Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach. J Pharm Biomed Anal. 2009 Feb 20;49(2):175-80. doi: 10.1016/j.jpba.2008.10.041. Epub 2008 Nov 5. PMID: 19095394.
Mucuna Pruriens Studies
Gandhi KR, Saadabadi A. Levodopa (L-Dopa) [Updated 2020 Oct 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482140/
Müller T, Muhlack S. Acute levodopa intake and associated cortisol decrease in patients with Parkinson disease. Clin Neuropharmacol. 2007 Mar-Apr;30(2):101-6. doi: 10.1097/01.WNF.0000240954.72186.91. PMID: 17414942.
Shukla KK, Mahdi AA, Ahmad MK, Shankhwar SN, Rajender S, Jaiswar SP. Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertil Steril. 2009 Dec;92(6):1934-40. doi: 10.1016/j.fertnstert.2008.09.045. Epub 2008 Oct 29. PMID: 18973898.
Shukla KK, Mahdi AA, Ahmad MK, Jaiswar SP, Shankwar SN, Tiwari SC. Mucuna pruriens Reduces Stress and Improves the Quality of Semen in Infertile Men. Evid Based Complement Alternat Med. 2010;7(1):137-144. doi:10.1093/ecam/nem171
van der Gugten AA, Sahuleka PC, van Galen GH, Kwa HG. Prolactin inhibition test with L-dopa: decrease and restoration of plasma prolactin levels in the rat by a peripheral process. J Endocrinol. 1976 Mar;68(3):369-81. doi: 10.1677/joe.0.0680369. PMID: 1255091.
Boron Studies
Pizzorno L. Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48.
Shea JL, Wong PY, Chen Y. Free testosterone: clinical utility and important analytical aspects of measurement. Adv Clin Chem. 2014;63:59-84. doi: 10.1016/b978-0-12-800094-6.00002-9. PMID: 24783351.
Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. 2011 Jan;25(1):54-8. doi: 10.1016/j.jtemb.2010.10.001. Epub 2010 Dec 3. PMID: 21129941.
Luteolin Studies
Lu DF, Yang LJ, Wang F, Zhang GL. Inhibitory effect of luteolin on estrogen biosynthesis in human ovarian granulosa cells by suppression of aromatase (CYP19). J Agric Food Chem. 2012 Aug 29;60(34):8411-8. doi: 10.1021/jf3022817. Epub 2012 Aug 20. PMID: 22838964.
Nordeen SK, Bona BJ, Jones DN, Lambert JR, Jackson TA. Endocrine disrupting activities of the flavonoid nutraceuticals luteolin and quercetin. Horm Cancer. 2013;4(5):293-300. doi:10.1007/s12672-013-0150-1

Who Wins at the Indy Pro? Blessing Awodibu, Morgan Aste, or Justin Rodriguez?

The 2021 Indy Pro will feature a battle at the top between Justin Rodriguez, Blessing Awodibu and Morgan Aste.
The 2021 Indy Pro is upon us. The competitors and fans are ready to see some of the best bodybuilders in the world take to the stage. Namely, the Indy Pro will feature three talented Men’s Open bodybuilders, Justin Rodriguez, Blessing Awodibu and Morgan Aste. The three are certainly front runners to win the show, but who has the edge heading into this weekend’s show?

Blessing Awodibu
One of the most talked about bodybuilders in the game today, Blessing Awodibu is set to make his IFBB Pro League debut at the Indy Pro. He has already garnered a ton of popularity despite not making his debut. That comes as no surprise, especially when you consider his social media presence. Blessing Awodibu has established himself as quite the unique and humorous character in the bodybuilding sphere.
That said, his physique is nothing to laugh about. Blessing Awodibu has an incredible physical form. He has been able to cultivate massive muscle while maintaining a well balanced and aesthetic physique. He has massive shoulders and lats that taper down to a slim waist, Blessing cuts quite the classic figure.
Perhaps his only drawback is his legs. Many have commented on Blessing’s legs and as such you can bet he knows it’s a potential weak point. While we can’t be certain about his legs until he steps on stage, the development he’s made to his upper body alone is truly impressive. His back in particular is definitely a strong point.

Morgan Aste
The other big name competing at the 2021 Indy Pro is Morgan Aste. The massive Frenchman has become known for his insane size. He is also a fairly tall bodybuilder standing at 6’4”, which could indeed give him a bit of an edge when stepping on stage. Aste is so massive that he’s even made strength athletes like Larry Wheels look small.

What Morgan Aste will need to do to come out on top is accentuate his size advantage. His posing and presentation will need to be on point in order to show up Blessing and Rodriguez. Any time the three are on stage together, Aste will need to do his best to not only tower over his rivals, but out pose them, particularly in the front side poses.
Justin Rodriguez
Perhaps the dark horse of the Indy Pro, Justin Rodriguez has the potential to pull off the upset. Coming in 10th place at the 2020 Olympia, Rodriguez is showing some great gains since turning pro in 2016. The experience on the big show will translate over well to the Indy Pro stage.
Justin Rodriguez has an incredibly well balanced physique. There is a fullness to his muscles and solid symmetry that can’t be denied. If Rodriguez ends up coming out on top at this weekend’s show, no one should be surprised.

X-Factors
One thing to remember about Blessing is that he is still an unknown quantity. He’s competed and defeated other bodybuilders in different organizations, but the IFBB Pro League could prove to be a different animal. Morgan Aste will be no simple challenge for Blessing Awodibu to overcome and visa versa. Both men will have to bring their A game if the hope to win this weekend.
Who do you think wins at the Indy Pro: Blessing Awodibu or Morgan Aste?
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.

‘Strength Wars: The Movie’ Clip – Larry Wheels Vs NDO Champ

Strength Wars: The Movie – NDO Champ gains the lead on Larry Wheels… but can he hold it?
Strength Wars: The Movie is officially available on digital. You can order the film today right here. In this clip, Larry Wheels falls behind in his battle against NDO Champ but finally picks up some steam. Is NDO able to hold the lead through to victory?
Strength Wars’ number one priority has always been to find the most elite athletes in the world and pit them against each other in a highly entertaining battle. In the film, we take that priority to the next level for the biggest battle in the history of the series. Eight of the greatest athletes in the world across multiple strength disciplines all battle for best of all time.

One of the most hyped entrants going into Strength Wars: The Movie was Larry Wheels. Known for his incredible strength and viral lifts, Larry was an obvious choice to enter the Strength Wars arena. With a mix of old and new faces to the competition – would he stand tall above the rest?
Our featured clip this week highlights one of Larry Wheels’ battles. In this round, he’s going against NDO Champ. A bodybuilder known for his unstoppable hardcore energy as well as his strength. Would he pose a threat to the non-stop train that is Larry Wheels?
It seems so at first. Right out of the gate, NDO blows ahead of Larry and jumps right into the second exercise of the battle. This is where our clip picks up. Larry is multiple reps behind as NDO begins powering through his weighted dips.
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Check out the latest Strength Wars: The Movie clip above!
Then something shocking happens. NDO hits a wall. Suddenly, neck and neck, Larry Wheels preps himself on the rack and powers through his weighted dips. In an instant, any lead that NDO had started diminishing. What has become a struggle for NDO seems like a breeze for Larry.
The gap fills closer and closer until Larry pulls ahead and completes the set. With two other exercises remaining in the battle – anything can happen. But this dramatic back and forth is exactly what makes Strength Wars one of the most entertaining competition events in strength sports.
We won’t spoil the ending of the battle here. Instead you can watch the entire tournament unfold in Strength Wars: The Movie. Now on digital. Who will stand tall as the ultimate champion of the tournament and best in the world? The battle has already finished. All you need to do now is watch it unfold.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.

The Lazar Angelov Workout Will Get You Ripped and Maximize Your Muscle Growth

The Lazar Angelov workout is no joke.
These days there are so many people out there that use the internet to promote health and fitness. It’s become a truly explosive and viable market for just about anyone who has the time, patience, diligence, and of course knowledge. Fitness Instagrams, Twitter, Facebook you name it. There are so many different avenues to travel down in order to spread your own journey about fitness.
A great many individuals who have fitness Instagrams were at one time not interested in fitness whatsoever. Despite their current passion, fitness found them so to speak, which is by no means a negative. But there are individuals who have always been passionate and obsessive about fitness and bodybuilding. Lazar Angelov is one of those individuals.

A man who had already achieved greatness in other athletic endeavors, Lazar Angelov was always into fitness and bodybuilding as well as improving others. Naturally, with having a well built physique it’s only natural that people would be yearning for a program that features a Lavar Angelov workout. The reality is however that while a Lazar Angelov workout can get you in some tremendous shape, it doesn’t change the fact that no one can look exactly like him. We all have our own genetics after all, which means training to look like someone else is impossible. Instead, use the Lazar Angelov workout to transform yourself into the best version of you.
If you’re looking to get absolutely jacked and shredded, to reach your final form, then try out the Lazar Angelov workout to boost your gains.

Day 1: Chest/Abs

Flat Bench: 4 Sets × 8 Reps
Incline Bench: 4 Sets × 8

Decline Bench: 4 Sets × 8
Pullovers: 4 Sets × 12
Hammer Press: 3 Sets × 12
Dips: 3 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raises: – 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

Day 2: Back/Traps/Forearms

Bent Over Row: 4 Sets × 8 Reps
Deadlift: 4 Sets × 8
Pulldowns: 4 Sets × 12
Pull Ups: 4 Sets × 12
Cable Row: 4 Sets × 12
Shrugs: 6 Sets × 10
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

Day 3: Delts/Abs

Military Press Behind The Neck: 3 Sets × 8 Reps
Machine Press: 4 Sets × 8
Lateral Raises: 4 Sets x 10
Weight Plate Front Raises: 4 Sets ×10
Front Raise: 4 Sets × 10
Reverse Pec Deck: 4 Sets × 10
Reverse Fly’s (on incline bench): 4 Sets × 12
Weighted Sit Ups: 4 Sets x failure
Hanging Leg Raise: 4 Sets x failure
Side Bends: 4 Sets x failure
Side Crunches: 4 Sets x failure

Day 4: Triceps/Biceps/Forearms

Close Grip Bench Press: 4 Sets × 8 Reps
Tricep Pushdowns: 4 Sets × 8
EZ Bar Skullcrusher: 4 Sets × 10
Cable Kickback: 4 Sets × 12
EZ Bar Curl: 4 Sets × 8
Wide Grip Curl: 4 Sets × 8
Hammer Curl: 4 Sets × 8 Reps (each hand)
Concentration Curl: 4 Sets × 12
Standing wrist curl behind back: 4 Sets x failure
Reverse barbell wrist curl over bench: 4 Sets x failure

Day 5: Legs/Abs

Squats: 4 Sets × 12 Reps
Squat (to bench): 4 Sets × 12
Bulgarian Squat: 4 Sets × 12
Quad Extensions: 4 Sets × 16
Stiff Leg Deadlift: 4 Sets × 12
Leg Curls: 4 Sets × 16
Glute Kickbacks: 4 Sets × 20
Calf Machine Raises: 4 Sets × 20
Seated Calf Raises: 4 Sets × 20
Leg Press Calf Raises: 4 Sets × 20
Weighted Sit ups: 4 Sets x failure
Air bike: 4 Sets x failure
Side Bends: 4 Sets x failure
Barbell Twists: 4 Sets x failure

What do you think about the Lazar Angelov workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Instagram
[Source]

The Best Types of Exercises To End Your Workout

Suck it up for one more exercise and power through with a crushing finisher for your workout.
We’ve just finished the workout. We powered through and gave it everything, but there is that slightly unsatisfied feeling still lingering in the back of our minds. Those of us who never want to leave know that even after a solid workout, we are left wanting more. Knowing just how to end your workout can leave you satisfied and exhausted, knowing you finally reached that peak of optimal performance.
While some people insist that you should leave the gym better than you felt before entering, others are more prone to think that really crushing yourself might be the better way to go. While this is debated, especially when it comes delayed onset muscle soreness and the effects that being sore has on the body and overall recovery, sneaking in one more crushing workout can give you confidence that you gave it everything.

The benefit of exercise is that it acts as a great stress reliever and gets endorphins and other healthy hormones excited, and in turn, getting you excited. That boost of energy you feel may be a result of a great pre-workout supplement, or a solid intra-workout BCAA, but more than likely it is you knowing you put in serious work and are reaping the rewards. Don’t be afraid to push through that last closing workout to burn a few extra calories, build a little more muscle, and give your heart and lungs ones last go before they rest for the day.

Closing out your workouts is also all dependent on your goals and what you look to get out of it. If you are looking to maximize muscle growth and strength, something like drop sets are better suited for you. If you are more prone to losing fat, high-intensity interval training is the way to go to fire up your metabolism and get your body working in overdrive. In the end knowing your goals and what you look to accomplish out of a workout closer can help you hit your goals faster.
How To Close Out Right
Drop Sets
For those looking to maximize muscle growth in terms of size and strength, drop sets can help you crush through any training plateau to help you see incredible results. They promote hypertrophy by ensuring healthy muscle fatigue and increased blood flow and are an ultimate workout closer.
Drop sets work by starting with a single isolation exercise with a desired amount of weight. Without rest, you continue to decline in weight each time you reach failure with the previous weight. Drops sets work because unlike straight sets, they penetrate the top layer of muscle fiber to get deeper, really working the entire muscle as well as smaller stabilizers (1).
Bicep Curls: Choosing your desired weight (let’s say 40 lbs.). Perform as many curls with 40 lbs. as you can until failure. Without rest, move down to 35 lbs. and repeat the same process until around 5-10 lbs.

High-Intensity Interval Training
If you are looking to burn fat and really working to keep on lean muscle, high-intensity interval training is right for you. As a way to really enhance cardio and boost your metabolism (2) without spending hours on the treadmill, HIIT is a solid way to promote overall performance.
HIIT works as a form of cardio where fast-paced intervals are alternated with recovery-style intervals to keep you working hard. The “on” part of HIIT should see you working at around 90% capacity, really working to keep that heart rate high. The “off” portion should be around 55-60% of your maximum effort to allow for slight recovery but no loss in momentum.
Sprints: Working with HIIT, perform sprints for 20 seconds on and 40 seconds off. Doubling the rest will give your heart time to decrease without totally losing momentum from the workout.
Explosive Power With Plyometrics
Any athlete looking to enhance their explosive power, speed, and strength should look towards plyometrics as a workout ending crusher. Plyometric exercises will work your muscles to maximum potential in a short amount of time to increase all aspects of performance. Working with quick movements, plyometrics allow the muscle to lengthen and them immediately shorten to provide for power generation and neuromuscular agility (3).
Burpee Ladder: Burpees are the perfect full body workout to really drop calories and increase strength and performance. Perform a ladder starting at 50 burpees (or your desired starting number) and decrease by 10 each time.

Last Minute Blitz
If you have really put 99% into your workout and are looking for just one more exercise to tip the scales, doing a single sprint for a minute or two of cardio can work to push you over the edge. Unlike HIIT, this would be just one sprint to give your heart and lungs a last push. Something like the rowing machine would be perfect for this to sit down and rip it for a minute or two.
500 meter rowing machine sprint: Set up the machine for 500 meters and let if fly for however long it takes you to complete.
Wrap Up
We all want to feel accomplished when we leave the gym, but it can be challenging for those of us who expect maybe more than we give at times. Knowing just how to end your workout is one of those tips that can push you over the edge so you leave the gym exhausted, but satisfied. Whether it be drop sets, HIIT, plyometric ladders, or a last minute blitz, these will work to improve your overall strength and performance to keep you happy with continued progress.
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

Bentes, Claudio M.; Simao, Roberto; Bunker, Travis; Rhea, Matthew R.; Miranda, Humberto; Gomes, Thiago M.; Da Silva Novaes, Jefferson (2012). “Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance”. (source)
Falcone, Paul H.; Tai, Chih-Yin; Carson, Laura R.; Joy, Jordan M.; Mosman, Matt M.; McCann, Tyler R.; Crona, Kevin P.; Kim, Michael P.; Moon, Jordan R. (2015). “Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men”. (source)
Asadi, Abbas; Saez de Villarreal, Eduardo; Arazi, Hamid (2015). “The Effects of Plyometric Type Neuromuscular Training on Postural Control Performance of Male Team Basketball Players”. (source)