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Serious Steel Fitness Multipurpose Wrist Wraps Review

A great pair of wrist wraps for heavy training and to support those serious lifts.

Table of Contents

Product Overview
As we push ourselves in the gym every single day, it is important to consider the kind of protection that can help us along to keep us physically healthy, as well as lifting big in the gym every single day. Working injury free is the best way to ensure gains and a variety of equipment exists to help us get there including things like knee sleeves, weightlifting belts, and lifting gloves. But wrist wraps may be something you’ve seen people wear in the gym and have always wondered why. Well, the benefits of wrist wraps on those massive lifts are too great to ignore. Serious Steel Fitness Multipurpose Wrist Wraps are what you need to keep thriving and pushing yourself to new heights.

When considering wrist wraps, think of the benefits this has on your lifts before you even think about turning them away. They will work to stabilize the wrists to promote better grip and form while also preventing against hyperextending (1). Able to support high volume and intensity, they will help relieve wrist pain to avoid injury while also enhancing grip so you are more comfortable getting the most out of your lifts (2). Wrist wraps are what you need to see those massive gains while staying safe inside and out of the gym and Serious Steel Multipurpose Wrist Wraps are that high quality product you’ve been waiting for.

Shop at Serious Steel
Serious Steel is an amazing company based out of Roanoke, Virginia with the goal of creating the best and highest quality fitness equipment at the right prices and with great customer service. With a passion for exercise and fitness, Serious Steel seeks to boost the lives of their customers by giving them top tier products to enhance all of their gains. Everything can be used by bodybuilders, strongmen, powerlifters, and anyone serious about lifting, fitness, and working out to better themselves every day.

Serious Steel Multipurpose Wrist Wraps Highlights
Serious Steel Multipurpose Wrist Wraps are perfect for serious lifters looking for real worthwhile support out of those big lifts. Ideal for many movements and exercises, these wrist wraps are best for overhead pressing where wrist stability is essential.

Made from heavy duty elastic cotton with a multipurpose sewn loop, these wraps are durable and long lasting against repeated abuse and wear and tear, while also offering great versatility and comfort to not impede on any of those lifts. Available in either 60cm or 80cm, Serious Steel has created two options so you can find the right size wrap for your own goals.

Key Aspects Of This Wrap
The main draw for this wrist wrap is that it is multipurpose, meaning you can use it in a number of ways. For Serious Steel, they thought it best to tackle this wrap as a 3-in-1 wrist wrap including options for a thumb loop, wrist loop, and cuff loop.
Thumb Loop
The benefits of a thumb loop are that you can get a bit tighter of a wrap for added stability and support. Some lifters and athletes alike prefer a more tight feel as they go to lift that massive weight. Serious Steel has included a multipurpose sewn loop as a part of this wrap for this very reason.

Wrist Loop
The wrist loop will still provide great support for whatever massive lift comes your way, but Serious Steel also considered the fact that some lifters prefer a looser feel of their wraps. This allows for a bit more versatility and comfort while still giving you the benefits of support.
Cuff Loop
The cuff loop allows you to wrap this around your elbow, acting as more than just a wrist wrap. While this may limit range of motion a bit, what you are doing is adding compression to the entire elbow to provide support to avoid intense pain, especially as you lift heavy weight. The pressure provided will prove to be great as you seek those personal PRs and elite goals.

Price & Effectiveness
Serious Steel Multipurpose Wrist Wraps are a great fitness tool to aid in support and stability while you seek to lift massive weights and nail down an even bigger physique. With two options for length in 60cm and 80cm, you can find the right wrap at the right length for whatever your goals may be.
Pros: Multipurpose wrap allowing for use on the wrists or elbow to really offer great support. Quality material and built to last allows for long lasting use after repeated wear and tear. Two lengths to choose from to find the right fit. From a reputable company in Serious Steel.
Cons: They may feel a bit rigid, but that may just take some breaking in.
Price: $24.90 for 60cm and $29.90 for 80cm

Check out our list of the Best Wrist Wraps for more great lifting products!

Wrap Up
Wrist wraps have great potential to be worthwhile pieces of equipment in our gym bag. Able to provide support and really aid in those massive lifts, its not wonder why so many lifters have gravitated towards them. Serious Steel Multipurpose Wrist Wraps are exactly what you need to give you a great workout and see that growth you want most. What you are really getting is a great pair of wrist wraps at a good price with long lasting durability from a reputable company in Serious Steel. Check out Serious Steel Multipurpose Wrist Wraps and work on boosting those gains today.
Try Serious Steel Multipurpose Wrist Wrap Here
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Serious Steel and Envato
References

Weiss, A. K.; Tsai, H. H.; Puffer J. C. (2002). “Bilateral Wrist Pain-Weightlifter”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)

How The Underhand Lat Pulldown Can Give You Wing-Like Lats

Work for those wing-like lats while also boosting other upper body muscles to grow.
We all want to those wide lats to really give us that wing-like physique. The benefit to this is that it gives a physique to enhance all those upper body muscles. With wing-like lats, it gives off the appearance of a wide upper body, making our arms pop, shoulders appear more rounded, and of course, those six-pack abs looking more shredded than ever. While the lat pulldown is typically associated with an overhand grip, the underhand lat pulldown is not something to ignore.
Having strong lats is something often overlooked and it shouldn’t be. Aside from the obvious aid to our overall physique by giving off that wide aesthetic, what wide lats can do is aid in number of other ways to really boost your overall physical health and wellness. They can help with posture by helping to keep your shoulders pulled back. This will work to alleviate pain and help boost confidence. Any pulling motion you look to perform, whether it be sport specific or more functional, will be greatly enhanced with strong lats, as well as balance for those big lifts and overall everyday support.

Let’s take a look at the underhand lat pulldown and really see what this can do for our gains. From what it is, to muscles worked, the many benefits, and how to perform it, you may just want to throw this into your routine and see what it can do for those gains. Plus, we’ll talk about the difference between the overhand and underhand lat pulldown so you can decide for yourself which one is best for you.

What Is The Underhand Lat Pulldown?
The underhand lat pulldown, also referred to as the reverse grip pulldown, is a great exercise for building strength by targeting the lats and other back muscles, as well as your biceps and forearms for that added engagement. Your shoulders do get some work done as a result of the downward rotation of the shoulder joints. As a compound exercise, this is great for working multiple muscle groups at once and you only really need an adjustable lat pulldown machine (1). For those who may not have access, you can receive similar benefits with chin ups or pull ups as a bodyweight exercise.

Muscles Worked
Looking at the muscles worked with the underhand lat pulldown, we see it is a great upper body enhancer for multiple groups. The primary muscles targeted are the lats, aiding in that wide physique and great pulling strength. Along with the lats, other muscle groups that see good work are the forearms, biceps, delts, and other back muscles, all working for optimal engagement.

Benefits Of The Underhand Lat Pulldown
The benefits of the underhand lat pulldown can help with sport specific movements or those that are more functional. Benefits include:
Increased Strength: This exercise is great for increasing strength and will work to effectively build muscle for any pulling motions (2).
Enhanced Stability: Strong lats and an equally strong upper body can give you great stability and work to keep you grounded for those bigger lifts.
Great Upper Body Compound Exercise: Working multiple muscle groups at once, this exercise is a great upper body compound exercise giving you the best chance at seeing serious growth.
Wide Lats & Great Physique: The ultimate goal of this exercise is to build those wide lats in order to increase your chances at a great physique. With a wide upper body, other muscle groups are greatly enhanced and you will start to see that desired physique seriously come to life.

How To Perform It
Here are the steps for performing the underhand lat pulldown exercise.
Set yourself up on the pulldown machine and adjust for the right height. With an underhand grip, grab the bar and fully extend your arms. With an engaged core and your feet firmly planted on the ground, pull the bar towards your chest with your elbows close to your body. Pause at the bottom for a brief moment and slowly return to the starting position. Repeat for your desired number of reps.

Differences Between The Overhand & Underhand Lat Pulldown
When it comes to the differences between the overhand and underhand lat pulldowns, they may be slightly different but it will potentially influence which option you choose to work out with. The overhand grip will target specific muscle groups slightly more than the underhand grip. What you’ll find is that the overhand grip will also offer less range of motion in terms of pulling the weight to your chest.
The underhand grip will allow you to pull the weight farther down than you normally would which results in maximizing contractions to help build stronger muscles. As mentioned before, the underhand grip will also allow you to work more upper body muscles for increased growth and more benefits to that physique. Ultimately, the choice between these two is up to you for you should decide what you want most of your lat workout. More isolation vs. more muscle groups, as well as more or less range of motion for contractions are some things to consider (3).
Wrap Up
The underhand lat pulldown is a great exercise to boost not only growth in your lats and other back muscles, but also for other upper body muscles that give you a well-rounded and shredded physique. Having strong lats and a strong back can give you aesthetic benefits, as well as physical ones including stability and increased strength and the underhand grip should not be an overlooked exercise. Compared to the overhand grip pulldown you do get more bang for the buck, but ultimately the choice is yours for whatever you decide to go with depending on your goals. Look to add the underhand lat pulldown to your routine and see what it can do for your overall goals, as well as those wide lats.
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

Newton, Harvey; Kinzey, Stephen (1998). “The Lat Pulldown”. (source)
Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; Saeterbakken, Atle H. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
Sutton, Brian. “The Biomechanics of the Lat Pulldown: Grips and Form”. (source)

Roelly Winklaar Does Intense Training for Olympia Prep in Return to the Gym

Roelly Winklaar trains intensely for Olympia prep.
The 2021 Olympia is right around the corner and the qualified competitors are getting ready for the big show. With Big Ramy winning the 2020 Olympia, the landscape has completely shifted. While Big Ramy could repeat in 2021, it’s possible that he could be challenged by his fellow competitors. One of those challengers could be Roelly Winklaar who is back to training in the gym.

After being out of the gym for quite some time now, Roelly Winklaar is finally getting back to intense training. Apparently the gyms in his countries were still closed meaning he couldn’t train to at the very least maintain his physique. While he didn’t get out of shape, you can imagine this turn of events was frustrating for Winklaar.
But in a recent trip to the US, Roelly Winklaar was able to stop off in Seattle, Washington. While he was there, Winklaar was able to put in some much needed work in the gym. “The Beast” attacked the weights with gusto and looked pumped up to finally lift some iron once again.

With the 2021 Olympia taking place in October this year, Roelly Winklaar still has enough time to get himself in championship level condition. Should he focus on adding size to his frame or is conditioning the key to success for the popular bodybuilder?
Based on the performance of Big Ramy, conditioning should be paramount for Winklaar who has always had impressive size. If he can match the size of Big Ramy as well as attain some great conditioning, who knows how far he could go at the 2021 Olympia.
Are you excited to see Roelly Winklaar back in the gym?
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 Glucose Disposal Agents Work For Energy

These substances can fuel activity and be stored for energy later on.

What are Glucose Disposal Agents?
Glucose disposal agents (GDAs) are substances that aid the uptake of glucose from the blood stream into muscle tissue where it can be used immediately to fuel activity or can be stored as glycogen to provide energy when needed later.
How do Glucose Disposal Agents Work?

When you consume carbohydrates, there is a natural rise in blood glucose levels. There is an upper limit to how much your body will allow blood glucose concentrations to rise in the blood stream. This is done to prevent a condition called hyperglycemia. One of the most powerful tools your body has in order to prevent this is a hormone called insulin – a hormone that causes glucose to be shuttled into cells so that it can be removed from the bloodstream. Glucose enters cells through GLUT transporters. Think of insulin like the mail man and GLUT transporters as a doorman that holds the door open for glucose and allows it to enter cells. GLUT4 is the main glucose transporter in skeletal muscle, where most of the body’s glycogen is stored.

Claims and Evidence
GDAs claim to be able to cause glucose to be preferentially shuttled to muscle tissue instead of fat tissue or other sites. Essentially, they claim that they will improve “nutrient partitioning”, meaning that the nutrients consumed will be used to fuel muscle growth and recovery rather than contributing to fat mass.
Proponents of GDAs claim that these are useful supplements in hypercaloric phases (bulking, gaining, etc.) or when consuming a large amount of carbohydrates in one sitting as they will allow you to use the caloric surplus to gain muscle and not gain fat. The most effective GDA supplements are not one ingredient, but rather a combination of ingredients put into a supplement. This article will review the literature on the most common ingredients in GDAs such as berberine, cinnamon extract, chromium, alpha lipoic acid and bitter melon extract.

Chromium
Chromium is an essential trace mineral that improves insulin sensitivity and enhances protein, carbohydrate, and fat metabolism. Chromium supplementation has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and type 2 diabetes [1].
Berberine
Berberine is an alkaloid naturally found in several plants including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric.  Berberine activates an enzyme called Adenosine Monophosphate-Activated Protein Kinase (AMPK) while inhibiting Protein-Tyrosine Phosphatase 1B (PTP1B), thus increasing insulin sensitivity [2]. A study done for the Journal of Metabolism saw significant decreases in hemoglobin A1c, fasting blood glucose, postprandial blood glucose and plasma triglycerides when participants were given Berberine [3].
Bitter Melon Extract
Bitter melon is a tropical vine that belongs to the gourd family and is closely related to zucchini, squash, pumpkin, and cucumber. Bitter melon has been shown to improve several markers of long-term blood sugar control, including levels of fructosamine and hemoglobin A1c [4].
Cinnamon Extract
Cinnamon is loaded with powerful polyphenol antioxidants. In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “superfoods” like garlic and oregano [5]. In addition, studies show that this spice has potent anti-inflammatory properties [6].

Alpha Lipoic Acid
Alpha Lipoic acid is an organic compound that acts as a powerful antioxidant in the body. A meta-analysis of 12 studies found that people who took alpha-lipoic acid lost an average of 2.8 pounds (1.27 kg) more than those taking a placebo [8]. Another meta-analysis reported that alpha lipoic acid supplementation improved blood glucose management and lipid profiles [7].

Recommendations
The above ingredient list are the main active ingredients that should be constituents of any ‘good’ GDA. Another important thing to look for is the dosage of ingredients used. The most common GDAs are using ingredients backed by science, the dosage just isn’t high enough. Let me give you a real-world analogy. We all know the importance of protein after a hard workout. Now imagine taking only a teaspoon of protein powder after your workout. It’s the right idea and you’re doing what is backed by science, it’s just the dosage isn’t high enough.
That’s where most GDAs fail.
The GDA I personally recommend is SLIN, sold by Enhanced Labs. SLIN contains 11 all-natural science backed ingredients in full clinical dosages. These ingredients work together to prevent weight gain, reverse metabolic syndrome, promote glucose disposal, and speed up the metabolism. By doing this, SLIN partitions your carbs – disposing of them by placing them as energy for muscle use instead of fat (adipose) cells. SLIN is a powerful tool for anyone who wants to manage their blood sugar levels, metabolic health, and weight. By adding SLIN to your diet, health, and fitness program, you can accelerate your results.

How to Use Glucose Disposal Agents
It’s recommended to take a GDA any time a meal containing 50g+ carbs is consumed. If wanting to yield performance benefits, one of those servings should certainly be positioned pre-workout and/or post-workout.
A glucose disposal agent could even be implemented when consuming a cheat meal or refeeds to prevent unwanted blood sugar spikes, shuttle glycogen into muscle tissue and limiting the potential for acute fat gain.
The Bottom Line
Glucose Disposal Agents can do a lot of good for your body composition and help your performance in the gym by allowing your body to divert nutrients to your muscles rather than fat. But do your research because not all GDAs are created equal. Look for a GDA that contains multiple science backed ingredients in full clinical dosages.
If you are looking for a fail-safe option, SLIN by Enhanced Labs is the GDA I personally use and recommend.
Try Enhanced Labs SLIN Here
If you have any questions about SLIN or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Enhanced Labs
References
[1] https://pubmed.ncbi.nlm.nih.gov/15208835/
[2] https://pubmed.ncbi.nlm.nih.gov/23118793/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2410097/
[4] https://pubmed.ncbi.nlm.nih.gov/29431598/
[5] https://pubmed.ncbi.nlm.nih.gov/16190627/
[6] https://pubmed.ncbi.nlm.nih.gov/25629927/
[7] https://pubmed.ncbi.nlm.nih.gov/28295905/
[8] https://pubmed.ncbi.nlm.nih.gov/29990473/

Nick Walker Reveals Insane Legs 2 Weeks Out From NY Pro

Nick Walker shows some truly incredible leg development ahead of the NY Pro.
The next generation of bodybuilders are proving to be truly impressive. As the New York Pro steadily approaches the competitors are fine tuning their physiques. One competitor in particular is drumming up a ton of interest. Nick Walker is looking absolutely insane ahead of the NY Pro with some monstrous legs.

Leading up to the NY Pro, Nick Walker has been engaging in a war of words against rival Blessing Awodibu. The two have clashed over social media many times during the lead up to the show. While Blessing has showcased an incredible upper body, he has been criticized for his lack of leg development. That’s exactly where Nick Walker excels.
Insane Legs
For a man with the moniker “Mutant Muscle” Walker has been living up to the name. He has built an extraordinary amount of muscle during his young bodybuilding career. With the NY Pro just 2 weeks away, Walker hopes to prove that all the hype is real. His recent leg progress pic showcases just how impressive his physique has become.
One more leg session to go, making every workout count to the best of my abilities.

Nick Walker certainly has the potential to wow a lot of people at the NY Pro. The work ethic he’s shown during his prep has been truly impressive. Here he is working his legs in hopes of taking his physique to the next level.
This is how you train!!!!
2 weeks out, energy low, fatigue is high but we still push hard till the f***ing end!!!!!!!!!!!!!!

With 2 weeks until the NY Pro, Nick Walker is proving that he is certainly one of the best up and coming prospects in the game. Can Walker win at the NY Pro?
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.

Melle Mel Answers: Why Would A Bodybuilder Want To Lie About Being Natural?

Melle Mel shares his opinion on why a bodybuilder would take steroids but claim to be all natural.
In the bodybuilding world, there are occasional athletes with impressive and massive physiques who claim to be all natural. When this happens, immediate rumors begin to circulate that the bodybuilder is a liar. While no real investigations take place regarding this – the reputation sticks. According to the public, if you look impressive enough, there’s no way you can be an all natural bodybuilder. But in a sport where steroids are widely accepted by fans, why would a bodybuilder even want to lie about it in the first place? In our latest GI Exclusive interview, Melle Mel shares his thoughts as to why a bodybuilder would lie about being natural.
Melle Mel may not be a competitive bodybuilder but he certainly lives the bodybuilding lifestyle. Since he has no desire to compete, he maintains a completely natural lifestyle when it comes to building muscle. Of course, there are always fans who don’t believe him based on the size of his muscle and physique.

That’s why during our recent video conversation, we asked Melle Mel why a bodybuilder would even want to lie about being all natural. What could possibly be the benefit of pretending to be a natural athlete in a sport where PEDs are mostly accepted by fans?
Melle Mel believes that it’s simply a psychological response to using powerful drugs as “help.” Basically, he thinks that some bodybuilders are simply ashamed to admit that they turned to steroids in order to build muscle faster and larger. So long as they deny it, there will always be doubt, even if most believe the person is a liar. That doubt means that no one can prove they “cheated” for better results.
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Check out our latest GI Exclusive segment with Melle Mel above!
Mell Mel relates it to a man using Viagra or some other erectile dysfunction medication. If a person needs to result to using Viagra, they will most likely not admit it. There’s a shame to getting help to further improve sexual performance. Or to admit that your genitalia is not working as it should. It’s part of the perceived masculinity that most men grow up being told they need to attain.

Of course, there are also more logistical reasons why an athlete might lie about being natural. If a bodybuilder is sponsored by a big company, admitting to steroid use might affect their bottom line. The image connected to steroid use can hurt big brands. That can break sponsorships. So from a pure business perspective, it’s best for an athlete to stay mum on the subject.
You can watch Melle Mel go into more detail about his natural bodybuilding regimen and why he thinks bodybuilders would lie about steroid use. Check it out in our latest GI Exclusive interview segment above!

Swolverine Multivitamin Review For Optimal Wellness & Essentials

This once-daily multi can pack you with those essential vitamins and minerals for optimal wellness and support.

Table of Contents

Product Overview
As athletes always on the go and constantly depleting our bodies of those valuable essential nutrients, it is important for us to realize that a good quality multivitamin is exactly what we need to continue to thrive inside and out of the gym. The constant grind on our bodies can start to wear us down and on top of our busy schedules consisting of work and valuable personal time, the chance for us to get all those vital nutrients back into our bodies sometimes just isn’t there. This is where a high quality multivitamin can come into play for it will work to boost all areas of our health and wellness while keeping us moving as efficiently as possible. Swolverine Multivitamin is one such product to continue to advance our daily and long term goals.

What a good multivitamin like Swolverine Multivitamin can do is work to cover a wide range of areas that deal with overall health and wellness including health functions, cognitive abilities, and physical maintenance of our bodies. Benefits of a multivitamin range from anything like increased energy, better immunity, muscle maintenance, nutritional support, and cognitive assistance, all things used to better yourself, your training, and performance.

Shop at Swolverine
Swolverine is a lifestyle brand designed for endurance athletes and those always staying active. With products designed to fuel athletic performance, elite athletes and those seeking a goal flock to Swolverine for their top of line products and supplements. They live by the belief that everyone can optimize their athletic performance and human potential through transparency and honest products including those with proven ingredients and effective doses. As an honest and hard working company, Swolverine is there is to improve your human potential, and your athletic performance is just one piece of that larger mission.

Swolverine Multivitamin Highlights
Swolverine Multivitamin is a once-daily, power-packed multivitamin supplement designed to deliver a number of essential nutrients to your body as efficiently as possible to boost your optimal wellness. It contains a complex variety of essential micronutrients to maximize absorption and replenish key ingredients so it hits your body much faster. With an easy to take capsule, you don’t have to worry about digestion or the absorbing properties of this supplement. It can be easy to fall short of the essential nutrients we need most and this multivitamin is created to help avoid that.

With 25+ ingredients to pack you with all the essentials you need most, this multivitamin can benefit you in a number of ways from boosting immune health to keeping that immune system running on full, increasing energy to help fuel performance, and cover your overall health and wellness by delivering optimal levels of essential vitamins, minerals, and antioxidants. All in all, Swolverine Multivitamin has what you need to continue to succeed inside and out of the gym.

Ingredients
Vitamin A: Can support your immune system, protect eye health, and reduce risk of acne.
Vitamin C: Will influence growth and repair of body tissues while working as an antioxidant to fight oxidative damage. Boosts immune response to really build up the immune system (1).
Vitamin K: Aids in blood sugar regulation and helps to strengthen bones. Boosts immunity and digestive health as well (2).
Folic Acid: Helps produce and maintain new cells, as well as helping with digestive health and nutrient uptake.
Pantothenic Acid: Stimulates hormones and works to relieve stress. Can improve heart health and increase stamina, especially in those endurance athletes.
Calcium: Essential for building and strengthening bones and plays and important role in the movement of muscles (3).
Iron: Improves cognitive function and works to circulate oxygen. Helps boost your immune system as well as metabolic functions (4).
Chromium: Helps with blood sugar levels and glycemic control, and can help with weight management.
Potassium: Reduces cramping and works to improve muscle functions, as well as improving the nervous system (5).

Other Ingredients
Vitamin D3, vitamin E, vitamin B-1, vitamin B-2, niacin, vitamin B-6, vitamin B-12, biotin, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, molybdenum, chloride, boron, dicalcium phosphate, microcrystalline cellulose, vegetable stearic acid, vegetable magnesium stearate, silicon dioxide, croscarmellose sodium, Designer Food Active Base, bromelain, papain, pharmaceutical glaze

Price & Effectiveness
Swolverine Multivitamin is that once-daily supplement to boost immune health, increase energy, and deliver key nutrients to provide for your overall health and wellness. With 30 servings per container, 2 capsules is a serving size of these easy to take capsules.
Pros: Great ingredients that are effective and dosed clinically. Benefits are perfect for keeping up with our overall health and wellness. Easy to take capsules make for optimal absorption. From a reputable company in Swolverine.
Cons: N/A
Price: $18.99

Check out our list of the Best Multivitamin Supplement here!

Overall Value
Swolverine Multivitamin is that once-daily, multivitamin supplement that can really work to boost your overall health and wellness while also boosting training and performance. A good quality multivitamin can boost a number of bodily functions while also filling in those gaps of any missing nutrients you may need. With great ingredients at clinically effective doses and a reputable company backing you up, this supplement is one to really optimize everything you’re looking for. What you are really getting is a high quality multivitamin with great ingredients and proven benefits from an honest and transparent company. Try Swolverine Multivitamin today and see what this can do for your health and wellness goals.
Try Swolverine Multivitamin 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. 
*Images courtesy of Swolverine and Envato
References

Carr, Anitra C.; Maggini, Silvia (2017). “Vitamin C and Immune Function”. (source)
DiNicolantonio, James J.; Bhutani, Jaikrit; O’Keefe, James H. (2015). “The health benefits of vitamin K”. (source)
Tai, Vicky; Leung, William; Grey, Andrew; Reid, Ian R.; Bolland, Mark J. (2015). “Calcium intake and bone mineral density: systematic review and meta-analysis”. (source)
European Food Safety Authority (2016). “Iron and contribution to the normal function of the immune system: evaluation of a health claim pursuant to Article 14 of Regulation (EC) No 1924/2006”. (source)
Karaki, H.; Urakawa, N.; Kutsky, P. (1984). “Potassium-induced contraction in smooth muscle”. (source)

James Hollingshead Profile & Stats

Check out this in depth coverage of bodybuilder James Hollingshead.

James Hollinshead is a professional bodybuilder from London who started training at the age of 14-years old. Since then, he has walked the stage with some of the greatest in the sport and has made a name for himself in the pro bodybuilding circuit as an elite bodybuilder seeking the top podium spot.

Below is a complete breakdown of his profile, stats, biography, training and diet regimens.

Full Name: James Hollingshead (IFBB Professional Bodybuilder)

Weight
Height
Date Of Birth

245-255 lbs.
5’11”
3/17/1989

Division
Era
Nationality

Heavyweight
2010
British

BIOGRAPHY
At the age of 14, James entered the gym for the first time. He was fascinated with all of the possibilities in front of him. His goal was to build a ripped physique, one to rival the best of them. He was a boxer at one point and Mike Tyson was his idol. James loved Tyson’s build and it inspired him to push to be bigger. Boxers at his gym competed in knighted divisions and James knew he had to hit the gym.
Being that his main goal was to gain in size, he believed the best way to achieve his goal would be by eating as many calories as possible. Sometimes James would intake food so much to a point of him almost becoming sick. He later realized that it is not about how much you eat, but about how much you actually absorb.
After many months of trial and error, James started to see some progress in his growth which motivated him to keep going and training hard so he could achieve an even better physique. As time passed by, James’ fascination with bodybuilding grew deeper. Eventually, he decided to start a career in the sport – becoming a men’s bodybuilding contestant.
He took an inspiration from one of his close friends and bodybuilding expert who helped him start off his competitive career. It didn’t take James long for him to become fully involved in his bodybuilding career. He started competing regularly and each show he became more and more confident.
James’ first major title came at the UKBFF Jr. British Championships, where he took 1st place. Not too long after, he outdid himself by winning the UKBFF Heavyweight Championships. With both victories, James established himself as a formidable athlete and a rising icon in British bodybuilding.

TRAINING
James trains six days a week. He focuses on separate muscle groups each day and will often split his training into two daily sessions, having a workout in the morning and one in the evening.
After his evening workouts, he enjoys a long walk. The walk helps him de-stress, along with improving blood flow and fat loss.
His top three go-to exercises are: Dips, T-bar rows, and Squats. Here’s some of his training workouts throughout the week:
Monday – Chest in the morning, biceps in the evening, followed by a light walk
Tuesday – Back in the morning, calves in the evening, followed by a light walk
Wednesday – Delts in the morning, triceps in the evening, followed by a light walk
Thursday – Rest day
Friday – Chest in the morning, biceps in the evening, followed by a light walk outdoors
Saturday – Back in the morning, calves in the evening
Sunday – Legs
NUTRITION
James’ pre-season diet is strict. His main protein sources during prep for a contest are chicken and fish.
As for his carb intake, he might eat some brown rice and sweet potatoes, along with some minimal fats. Even though James restricts some carbs, he never cuts back on vegetables. He eat vegetables in big amounts and continues through contest prep.
James says that vegetables are rich in fiber and help keep him satiated, along with providing him with the vital nutrients.
COMPETITION HISTORY

2020 Europa Pro Bodybuilding Contest – 1st Place
2019 IFBB Toronto Pro Open Bodybuilding – 6th Place
2019 IFBB New York Pro Open Bodybuilding – 8th Place
2019 IFBB Bigman Weekend Open Bodybuilding – 3rd Place
2018 IFBB Prague Pro Open Bodybuilding – 6th Place
2017 UKBFF British Championships Men’s Bodybuilding Over 100 kg – 1st Place PRO CARD OVERALL CHAMPION
2016 UKBFF British Championships Men’s Bodybuilding Over 100 kg – 5th Place
2014 UKBFF British Championships Men’s Bodybuilding Over 100 kg – 1st Place
2013 UKBFF British Championships Men’s Bodybuilding Over 100 kg – 3rd Place
2012 UKBFF British Championships Junior Bodybuilding – 2nd Place
2009 UKBFF British Championships Junior Bodybuilding – 1st Place
2009 UKBFF Leamington Spa Junior Bodybuilding – 1st Place

5 Tips For More Effective Cardio

Running is one of the cornerstones of fitness, but are you sure you’re doing it correctly?
It seems like something almost too obvious to point out, but it’s true. Even though everybody runs, there are easy ways to maximize your cardio and make sure your burning the maximum amount of calories and giving your muscles the best chance to develop. Sometimes we brush off the simple things as not needing any explanation.
The truth is, it’s important for any bodybuilder or person who’s serious about fitness to understand the basic mechanics of exercise. There are lots of ways you can improve even the most basic of exercises because the way we generally move isn’t always geared to burn the most calories. Here are five easy tips that will help you improve the quality of your cardio workouts.
1. Listening to music can help you run faster.

Processing auditory input distracts our brain from the “burn” we associate with gaining muscle mass. If you want to maximize your endurance, try listening to music on a jog or watching your favorite TV show while you’re on the treadmill. You will be shocked at how much longer and harder you can run for when you’re paying attention to something you’re listening to.

2. Training variety is more important that pushing yourself
One massive blowout cardio session is not going to give you the huge gains of a bodybuilder. Increasing the intensity of your workouts is what helps you gain mass, and in the case of cardio, that means training variety is key. That means running on the treadmill, running uphill at the park, running on a mild hike, and running flat laps around a track. The variety in terrains, textures, and inclines will prevent your leg muscles from “getting used” to your workouts and you will increase muscle mass every time.

3. Cardio is most effective on an empty stomach.
This seems like an obvious one, but you would be surprised. You burn the most fat and gain the most weight when you work out on an empty stomach. So, if you’re looking to make serious gains, make sure to hit the gym before breakfast, not after.
4. You have to stretch before cardio. Every time.
The elasticity of your muscles makes a huge difference in your workout. Your chances of injury are much higher if you don’t stretch. Injuries aside, if you don’t stretch before cardio you are putting yourself at a huge disadvantage because your muscles will not be able to fully extend. Your ability to really push yourself to make gains will be limited, not to mention you’ll be a lot more sore afterwards.
5. Always put cardio after weight training when organizing your workouts.
Cardio burns a ton of calories, so if you do it before weight training, you have essentially eaten up your body’s entire store of calories that were going to help it work out. Always do cardio after weight training, and with a decent interval in between. If you jump straight into intense cardio after weight training you will most likely pass out. Make sure to take time in between the two to fuel yourself for your next workout.