All Posts By Muscle Insider

4 Overrated Exercises For Hypertrophy

4 Overrated Exercises For Hypertrophy
With an endless stream of exercises to choose from, there’s bound to be some crappy exercises. Unfortunately, sometimes these exercises are popular ones, but popular doesn’t necessarily mean effective, particularly for hypertrophy.
No exercise can do it all and for the goal of getting jacked, some are beyond overrated.

And this is relevant because most people train to look as aesthetic as possible. They want to take their shirt off and have the opposite sex gawk over them like a group of college girls seeing Chris Hemsworth shirtless.
So your exercise selection to make this a reality is vital, not only in what you choose, but you don’t choose.
Here are 4 exercises you should probably stop doing if the goal is maximum hypertrophy.
1 – Barbell Deadlifts
Yes, we’re starting this list off with the most controversial choice and not for the sakes of being controversial. It’s simple biomechanics and common sense.
Hypertrophic mechanical tension is generated when muscles contract across a range of motion as they change lengths.
The only muscles that produce force while changing lengths during deadlifts are the glutes, hamstrings, and quads.
The glutes and hamstrings don’t have their full range of motion while the quads have a piss poor range of motion on this exercise. The load of deadlifts also force other muscles like the back to stabilize which increases fatigue.
This is why deadlifts shouldn’t be considered a back exercise. Your back is stabilizing the movement not producing force to move the load.
But to make a long story short, you accumulate lots of fatigue with minimal stimulus. So for anyone with their lifting straps and chalk in a bunch, I’m not saying deadlifts produce no hypertrophy, but the cost to benefit ratio is awful.
The deadlifts trains so many muscles that nothing truly gets stimulated well. This goes for both conventional and sumo.
A better exercise would be the RDL which fully stretches the hamstrings while loading the glutes well. For the quads, any knee dominant movement would be better because relying on a hinge exercise like deadlifts for quad development is like relying on a match to keep you warm during a blizzard.
2 – Barbell Back Squats
If you’re already getting triggered by this list, you should assess your bias with gym culture. Gym culture is filled with powerlifters who influence common exercise selection, but remember, everybody’s got different goals.
Powerlifters have to barbell deadlift and barbell back squat to train those movements. If you’re maximizing hypertrophy, neither of these exercises are necessary or optimal despite their popularity.
The back squat has many of the same of pitfalls of deadlifts. In addition, the back squat is loaded on your back so it has to stay over your center of mass. This means that based on your limb length, your mechanics have to bend a certain way or else you’d tip over and become a viral video.
In other words, the exercise doesn’t cater to your mechanics. Your mechanics have to be molded to the exercise. Not a good thing.
This means many lifters will find the barbell back squat not sufficiently stimulating for their quads, glutes, or either like it should.
Low back and core fatigue is also high in this exercise which can limit the targeted muscles reaching high levels of tension.
Think about a set of barbell back squats for 10. By the time you get to rep 8 or 9, your low back might fatigue sooner than your quads and glutes. And last I checked, you’re trying to grow primarily your quads and glutes with squatting exercises.
To fix this issue, a good leg press or hack squat machine are better alternatives. So the sooner, you can give up the ego stroking barbell squat 1-RM that you like bragging about, the sooner you can actually grow your quads and glutes.
3 – Combination Exercises
Combo exercises make me want facepalm myself so hard that my prefrontal cortex gets bruised. These are exercises where you do 2 movements patterns in alternating fashion within the same set.
So think of a lunge combined with a curl or a squat with a press.
These exercises are piss poor for hypertrophy. The stimulation between movement patterns will always be uneven because one exercise will limit the other.
For example the most weight you can curl will not be sufficient to stimulate your lunge. Not to mention, by doing 2 movement patterns, you’re accumulating more unnecessary fatigue especially within the cardiovascular system.
Ever do barbell thrusters? They simply get you tired, but they don’t stimulate your lower body as well as squats and they don’t stimulate your upper body as well as overhead presses.
By attempting to do 2 things at once, you end up doing neither well. Recovery resources are simply being wasted.
4 – Farmers Carry
Farmers carry are a deeply popular exercise. The idea is that they build real world strength because you’re lugging around heavy weights. For starters, what the heck is real world strength? Does that mean every other exercise builds fake world strength?
To be fair, farmers carry like every other exercise on this list has it’s uses, but it is not a hypertrophy exercise.
Many people call this a trap dominant back exercise. That’s laughable because the traps don’t change length during this exercise. They hold the weight isometrically in the lengthened position.
In addition, your forearms, spine, core, and cardiovascular system are being challenged which accumulates massive amounts of fatigue.
Are you starting to see a theme with every exercise on this list? They provide a suboptimal stimulus while charging disproportionate fatigue. It’s like paying $11 for small soda at Disneyland when you can get the same soda for a fraction of that elsewhere.
For better trap exercises, do different shrug variations. Be sure to use various angles to hit all the trap regions sufficiently.
Pick the Right Tool for the Job
All of these exercises have their own uses. I’m not saying they’re bad exercises, well maybe combo exercises are, but back squats, barbell deadlifts, and farmers carry have plenty of uses and benefits, but they are still overrated for hypertrophy.
When transforming your body and maximizing muscle growth, you should limit the volume of these exercises or simply find better alternatives.
Everything on this list simply has a highly unfavorable cost to benefit ratio when it comes building muscle. It may be hard to believe, but I encourage you to be extremely selective about your exercise selection because if you don’t, you’ll simply do popular exercises that might not be the right tool for the job.

How Christian Guzman Works Out For A Shredded Physique

Check out this workout from Christian Guzman for some real strength and size.

Table of Contents

It’s important for us to take advice from those who have gone before us. For us bodybuilders and strength sports athletes, our workouts, our diet, and our supplements are everything. It’s how we get through the day, stay healthy and well, and work to see massive growth in our own physique and strength. Training is hard, it’s no secret. But listening and learning from professionals and those experts in the field is vital for our growth and should never be overlooked. This workout from Christian Guzman is one to give you great workouts with specific exercises so you see those gains unfold.

A good workout strategically placed in our day can boost not only our gains and optimize training and performance, but it can work to give us that boost we want most in our everyday life. Feeling rejuvenated after a workout is a great feeling, one to make us feel accomplished and to feel like we’ve done all we can on that day to boost growth. With so many fitness personalities online, it can be hard to weed through the nonsense, but a knowledgeable fitness guide like Guzman can help get us there and give us hope that not all that we read and see online isn’t the truth.
Let’s take a look at this workout from Christian Guzman. A mix of great upper and lower body exercises, Guzman puts us into the spotlight just how to maximize everything we need to be effective. He’s living proof this workout can work wonders for your gains.

About Christian Guzman
Christian Guzman is a fitness model, personal trainer, and entrepreneur who has amassed a massive following on social media, from Instagram to YouTube, creating great content to help people better their lives in order to see the gains they want most. He started lifting heavy as a teenager and never looked back, working to build a shredded physique built for those not worthy to envy.
With his online presence, he works to offer advice, workout routines, and meal plans to help get you on track to be what you want to be. This workout from Guzman is one to help get you through the week with a great set-up so all you need to do is execute.

Christian Guzman Training Routine
What you’ll get from this workout plan by Christian Guzman is one to challenge your upper and lower body for those desired gains to unfold. While there are only a small selection of workouts here, you’ll notice the amount of sets and reps are higher than maybe you’re accustomed to. Take some time in between sets to collect yourself before diving back in but push yourself with this so you see that massive strength and size start to unfold.

For those looking to give that extra boost, try something like drop sets to target deeper muscles or work on mind-muscle connection to enhance those gains. While many of these are isolation exercises, they will work to force your body to adapt to certain loads as fatigue may set in faster. Confusing your muscles and working until failure can be effective if done correctly so make sure proper form is used, but don’t be afraid to really push yourself and get the results you want most.
Day 1 – Chest Workout

Exercises
Sets
Reps

Incline Dumbbell Press
5
10

Standing Cable Flyes
5
8

Incline Barbell Bench Press
5
8

Bodyweight Dips
4
12

Day 2 – Leg Workout

Exercises
Sets
Reps

Barbell Squats
5
5

Leg Press
5
8

Lying Hamstring Curls
5
10

Leg Extensions
5
10

Standing Calf Raises
5
12

Day 3 – Back & Biceps Workout

Exercises
Sets
Reps

Lat Pulldown
5
10

T-Bar Row
5
10

Standing Dumbbell Curl
5
10

Cable Reverse Grip Curl
5
8

Day 4 – Shoulder Workout

Exercises
Sets
Reps

Dumbbell Lateral Raise
5
10

Bent Arm Dumbbell Lateral Raise
5
12

Seated Dumbbell Press
5
10

Reverse Cable Crossover
5
8

Featured Supplement
Christian Guzman uses his own line and choice of supplements to really work for his benefit when it comes to improving all areas of his training. What supplements do are just what the name offers. They supplement nutrients and supply you with the right ingredients throughout the day to give you the best chance at seeing growth. Protein powders, pre-workouts, multivitamins, and fat burners are some of the more common examples of supplements that will work to give you a serious boost.
But we wanted to share with you a great testosterone booster, one to improve wellness and vitality and work to boost levels of testosterone so you never worry about suboptimal levels again.

Centrapeak

Centrapeak is a great testosterone booster to increase vitality for improved physical condition and mental strength. Designed to help testosterone and cognitive wellbeing, this product will increase T levels to boost energy levels, build strength, enhance libido, and increase your confidence. With researched backed and clinically dosed ingredients, Centrapeak offers a unique and effective formula. With 14 total ingredients, Centrapeak works to help you achieve your peak as the best testosterone booster for a blended formula to boost your testosterone levels naturally.
Price: $69.00
Check out our individual review for Centrapeak here and see where it falls on our list of the Best Testosterone Boosters here!

Check out our list of the Best Bodybuilding Supplements here!

Wrap Up
These workouts from Christian Guzman will work to give you the best chance at working hard both in the gym and out of it. Having a great routine is one to never overlook and this will prove to be a huge pay off by taking great advice from someone who has gone before you. From upper and lower body exercises all geared towards maximizing strength and size, you absolutely can’t go wrong with these workout. Christian Guzman is an online personality who knows what he’s talking about and seeks to help those get that shredded aesthetic they want most. Give this workout a try and see what it can do to really boost your gains 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 Christian Guzman Instagram & Centrapeak

‘Strength Wars: The Movie’ Hits #1 Sports Film On Google Play

After a strong number one debut on iTunes, Strength Wars: The Movie lands top spot on Google Play.
Last week we reported that Strength Wars: The Movie hit number one on the iTunes charts in the United States and in the United Kingdom. The film became a quick crossover hit for the bodybuilding world. Now, the film has just hit another milestone ranking number one on Google Play in the sports charts.
Strength Wars: The Movie features eight athletes all battling for the crown of world’s strongest athlete. The battle does not hold back based on athletic discipline. It faces off Strongmen vs bodybuilders vs powerlifters and beyond. Starring Larry Wheels, Blaine Sumner, Terron Beckham, Anabolic Horse, Leonidas, NDO Champ, Big Neechi, and Jerry Pritchett – this is the biggest event in Strength Wars history.

That star power and hype behind the biggest Strength Wars battle in history paid off. The film currently sits at number one on the Google Play sports film charts.

Unlike the traditional episodes of Strength Wars, the film follows eight athletes in their home towns and countries. It dives into their lives, backstory, and training as they prepare to compete in the Strength Wars tournament. The tournament itself is a three day event back to back. No rest days. Full elimination challenge.
Athletes old and new come together for a battle that can only be described as intense savagery. Anabolic Horse and Leonidas are veterans of the Strength Wars arena. Whereas popular strength athletes such as Larry Wheels and Blaine Sumner have never competed. Though each of these eight athletes are elite among the strength world – those who have not competed in Strength Wars don’t quite now just how mentally prepared you need to be.
Part lifting competition, part marathon – Strength Wars puts together lifting courses that are meant to be competed as a race. So not only is strength vital but endurance is key. It’s a whole new beast compared to virtually every other strength sport. It’s not for the faint of heart.
Official synopsis below:
Introduced in 2012, Strength Wars pits two muscle and strength athletes from different sports such as Bodybuilding, Powerlifting, Strongman, and Cross Fit against each other, by competing in a collection of strength exercises to determine an ultimate winner. Now in 2020, Strength Wars gets the feature film treatment with the biggest strength tournament in the competition’s history.
Welcome to Strength Wars: The Movie.
Directed by Vlad Yudin (Generation Iron series, The Hurt Business, Dorian Yates The Original Mass Monster) and produced by Edwin Mejia Jr., the film will feature an all-star cast including Larry Wheels, Anabolic Horse, Terron Beckham, Jerry Pritchett, Blaine Sumner, Big Neechi, Leonidas Arkona, and NDO Champ. The film will increase the stakes, transforming the 2v2 battles into an eight person tournament where only one can stand tall as champion. The film will also dive deep into the lives of each competitor across the globe as they train and prepare for the Strength Wars tournament.
In January 2019, the Generation Iron Network announced that it had acquired the Strength Wars brand and planned to bring the competition show to a larger audience. Later that year, they announced that production had begun on a feature film documentary.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.

Iain Valliere and Blessing Awodibu Get Into War of Words on Social Media

Iain Valliere gets into beef with Blessing Awodibu.
It seems like everyone has beef with Blessing Awodibu these days. The popular bodybuilding figure hasn’t even made his IFBB Pro League debut yet and is getting a ton of attention. This time it looks like beef has sparked between Blessing and veteran pro Iain Valliere.

Beef in bodybuilding is great. Why? It sparks a great deal of interest and gets people excited for for competition. Blessing Awodibu is proving to be the kind of personality that can drive interest and bring even more eyes on the sport.
The beef between Blessing and Iain Valliere was sparked by social media post below.
@blessing_awodibu going after @iainvalliere now…?Iain’s comment was on Blessing’s update (swipe); Blessing commented on the same post.You can also find the individual photos in slides 3 & 4. Iain’s photo was taken at the 2020 Mr. Olympia while Blessing’s was taken at the 2017 Arnold Europe (where he earned his pro card.)

The Bodybuilding Community Responds
From there a bunch of well respected names in bodybuilding began to chime in. Valliere’s brother-in-law and Classic Physique Olympia champion Chris Bumstead followed up.
Terrence Ruffin, another Classic Physique competitor, also gave his two cents.
Even Phil Heath got in on the fun.
But Blessing Awodibu wasn’t finished. He had even more choice words for Valliere.
While some people have been upset with Blessing Awodibu after this confrontation, it has to be noted that Iain Valliere did spark things with a critical comment on former’s physique. While Blessing may have been harsh in his comeback, the man is free to defend himself.
With the Indy Pro right around the corner, Blessing Awodibu will have the chance to prove if he’s the next best thing or not.
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.

Wesley Vissers: The Hardest Part About Being A Pro Bodybuilder

Wesley Vissers explains the single most challenging part about being a pro bodybuilder.
To be a pro bodybuilder, or any kind of pro athlete really, requires great sacrifice and hard work. No one says that it’s easy. But the passion and desire behind the sport is what drives these athletes to be great. There’s no question that many factors of bodybuilding are challenging compared to a “regular” person’s lifestyle. But what is the absolute hardest part of bodybuilding above all else? In our latest GI Exclusive interview, Wesley Vissers details the hardest part of pro bodybuilding.
Training until your limbs feel like they are falling off is challenging. Eating a strict diet to build massive muscle while also staying lean is challenging. Standing under the hot lights and posing dehydrated for minutes at a time is challenging. These are all things every single pro bodybuilder needs to do to become successful. But what is the single hardest part of pro bodybuilding?

That’s the question we asked Wesley Vissers during our video interview. Each person’s answer is likely different – but for Wesley the answer came very easily to him. Wesley Vissers believes the hardest part of bodybuilding is the all-consuming daily investment required to succeed.
Wesley Vissers admits that he loves every second of it. But it’s a lifestyle that is much better suited to being alone. Vissers has a wife and a child. He has a life outside of his passion in bodybuilding. That life is constantly at odds with the daily demand required to be a pro bodybuilder.
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Watch our latest GI Exclusive segment with Wesley Vissers above!
You’ve likely often heard of what a bodybuilder’s mood is like in the final weeks leading u to a show. They become moody and isolated. Due to how strict and grueling contest prep becomes – it’s hard to have any sort of normal social life. You can’t just simply go out to dinner. You can hang out and have a drink with friends. You barely have enough energy to stand let alone be engaged with another person fully.

Some bodybuilders deal with this by being alone. Some have admitted that they are hard or impossible to be around when prepping for a show. Others find support in a family and friends that understand the toll contest prep takes – and are able to stand by and not take it personally.
Regardless of what situation a person has – the complete dedication required by pro bodybuilding leaves little room for anything else. It’s quite possible to be passionate about more than one thing your life. Bodybuilding makes it hard to be passionate about anything else. It simply commands too much mental energy and hours of the day.
This is the constant push and pull pro bodybuilders like Wesley Vissers need to deal with. It’s hard on Wesley due to his passion for his wife and child. It’s hard when you need to make a choice between pro bodybuilding and family.
That doesn’t mean it’s doomed to fail. It just requires even more mental energy and effort on all parties. For Vissers, it seems to work. But that doesn’t mean it isn’t challenging. It’s the hardest part for him.
You can watch Wesley Vissers go into more detail by watching our latest GI Exclusive interview segment above!

18 Year Old Jackson Powell Shows Insane Strength With 925lb Squat Double

Jackson Powell shows crazy strength with a 925lb squat!
There are simply some humans out there that are different than others. They are individuals that can push their bodies past perceived human limits. Recently squatting an insane 925lbs, Jackson Powell is proving himself to be one of those individuals.

Powerlifting isn’t for the weak willed. It takes a tremendous amount of focus and dedication to constantly set new goals and break them. That’s what makes Jackson Powell so well suited to the arena. While he may be young, he possesses the kind of drive and determination you want to see out of a young powerlifting athlete.
not too upset with today. Took 420 for my top triple and 410 for a double on close grip bench. Pretty happy to be benching over 400 consistently. Ready to get on the platform next month.

Superhuman Strength at 18
In a recent Instagram post, Powell took on a 925lb squat double and crushed it. The sky is the limit for this powerlifting virtuoso.
what do I say other than what a freaking morning. Had a lot of the team there and pulled something amazing. Huge thanks to everyone who came out and I’m pumped for May. 925 for a double at 18 years old. Big things coming

It’s truly insane to consider where this young man can go. At only 18 years of age he’s proving to have more strength than a great deal of veterans in the game. That means he’ll only get stronger from here out.
What do you think of the impressive strength of the young Jackson Powell?
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.

The Weed Effect: Marijuana And Muscles

To smoke or not to smoke?
We’re all familiar with Arnold Schwarzenegger’s victory celebration after winning the 1975 Mr. Olympia title. It’s a popular scene from “Pumping Iron” that many people still reference today. It depicts Schwarzenegger smoking marijuana and eating fried chicken, all while wearing his “Arnold is Numero Uno” t-shirt. It’s a great piece of film history for sure. One take away is that the fried chicken Arnold had that night was no doubt some of the best he’s eaten in his entire life.  Another is – how does marijuana effect muscle growth?
Testosterone
There have been many studies on the effect of marijuana on testosterone. The consensus is that the results have been split down the middle. In users who have smoked little to no marijuana, there have been signs of a slight decrease in testosterone production levels, a big red flag for any bodybuilder. However, studies have also shown that regular smokers have maintained their testosterone levels. Testosterone is a major part of growing muscle, so smoking weed will likely end up being a gamble for any bodybuilder.
Relaxation

Many people have cited marijuana’s effect on their bodies post workout. After a hard pumping day in the gym, its always essential to give your body adequate rest in order for your muscles to repair and grow. Supporters of marijuana have stated that smoking or ingesting the plant makes them feel relaxed after a long day at the gym and this can help ease tension through the body for even better rest.
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Munchies
An increased appetite is another side effect of smoking marijuana that can’t be avoided. This can be helpful or hurtful depending on the user’s discipline. On the one hand, if a smoker still manages to plan out their diet and adhere to strict guidelines, then increased appetite will likely not be an issue. In fact, if you plan things out you could use the munchies to bulk. On the other hand, if a user is prone to binge eating, and putting anything into their mouths, then it could backfire. Fighting off urges are hard enough without something sending your hunger into overload.

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Mental Focus
Marijuana can at times effect ones mental focus – having ill effects on short term memory. The relaxation felt during smoking can also hurt mental drive, and that carefree lethargic feeling some users get.  This kind of mental disruption could end up effecting long term focus during training. The last thing we want, is to feel uninspired and lazy in the gym. Bodybuilding takes a dedication and focus to make continuous gains.
Best Way to Get Green as a Bodybuilder?
Try Shred CBD For Improved Recovery!
Laziness
There’s a real tendency for smokers to have a lazy streak. Sure, marijuana may stimulate the mind sometimes, but if you’re looking to get into the gym and make some gains, it could leave you lethargic, planted on your ass and too lazy to do anything. It may not happen to everyone but to those who are affected, it can be a hindrance.
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Nervous System
Some people have gone so far as to state marijuana’s effect on their nervous system. They cite the plant’s ability to calm down their nervous system, giving them that extra push in the gym. For this reason many people have said they’ve had their best workouts while they were high.

Oxygen Levels
The smoke inhalation is definitely a concern for any hardcore bodybuilder. Muscles need oxygen for proper growth and if you smoke with blunts or papers you’ll be taking in all the toxins from the artificial byproducts. This especially effects your oxygen levels if done before a workout. If you do choose to smoke, using a vaporizer would be the way to go.
Pain Relief
In many cases, marijuana has been used as pain relief for patients. As stated above, marijuana can have a relaxing effect. This effect includes relaxing the muscles and removing the soreness suffered by a tough workout. A few post workout puffs can go a long way to taking away any nagging pains one might suffer from a hard session in the gym..
Not everyone feels the same effects of marijuana and ultimately, like anything else, having too much of it can be potentially harmful. The consensus seems to be that with regulated use, marijuana’s effect on the body and any internal hormonal changes become balanced over time. Despite that, smoking in general is always a risk and isn’t something to be done on a whim. We at Generation Iron understand that marijuana is an illegal substance in most states of the U.S. (and the U.S. Federal Govt. still considers it illegal) and in no way condones the illegal use of the substance.  But if you’re of age and living in Colorado, Washington, Oregon or Alaska where its recreational use has recently been made legal, then by all means puff or ingest away, but always in moderation.
Final GI Roll-Up
Marijuana, weed, pot, grass, reefer, ganja, sticky-icky – whatever you wanna call it, it’s hands down the most popular illegal drug in the U.S., if not the world.  And just like all other drugs including; alcohol (legal), cigarettes (legal), prescription drugs & coffee – too much of it will have some sort of negative effect.  Although no one has ever reported a death due to overdosing on Marijuana, unlike these other drugs, it still remains illegal in the eyes of our Federal Government.  We love Arnold here at GI, and he obviously smoked weed back in the day, as did president Obama, and many of our iconic artists and athletes.  When used in moderation, many feel the plant’s main effects to the human body are happiness, hunger, relaxation and creativity.  Others feel paranoid, lazy and sleepy.  In any case, there’s good and bad to everything, so if weed makes you happy then go for it, if it has negative effects, then stay away, but it should be no one else’s choice but your own  After all, we’re still in the land of the free – or are we?…
What’s your opinion on the topic of marijuana, exercise & muscle growth? Let us know in the comments below and be sure to follow us on Facebook and Twitter.

4 Reasons Why You Should NOT Shred This Summer

Why Shedding Weight Is A Bad Idea
Since the summer is right around the corner, you’ll see many gym bros training to shed the extra kilos. Contrary to the popular belief, a change in season doesn’t call for jumping on the treadmill.
For some people losing weight isn’t the best idea, and they should avoid it no matter what the people around them are saying. In this article, we will go over why you’d be better off maintaining your bulking season weight.
Most People Don’t Know How To Do It

The problem with losing weight is that most people don’t know how to do it and end up causing themselves more harm than good. It’s no secret that cutting back on your diet helps in losing weight.
In hopes of achieving more in less time, most people end up cutting out an unhealthy number of calories. Your weight loss program should follow a linear curve or you’ll end up losing your muscle mass or might become skinny-fat.
If you don’t know how to design a diet, consulting a professional with a track record can save you a lot of time, effort and money. Also, make sure to stay away from generic diets on the internet. No two people can follow the same diet and expect to see results.

It Impacts the Immune System
When you lose weight too quickly, your immune system takes a beating. If you want to shed the winter weight, you should up your immune health by adding a healthy dose of micronutrients to your diet.
Long cardio sessions are a common phenomenon among people who want to lose excess body fat. High-intensity workouts are infamous for hampering your central nervous system (CNS).
The CNS consists of two parts – the brain and the spinal cord. It controls most functions of the body and mind. If you didn’t already know, this is the reason why you feel mentally and physically exhausted after a HIIT workout.

Hampers Muscle Maturity
One of the biggest mistakes bodybuilding noobs make is that they start shredding as soon as they gain a few pounds. If your goal is to add on muscle mass in the long run, the extra kilos are your friend.
Building a ‘golden-era’ physique is much harder if you’re skinny. You’re in a much better place for gaining muscle separation, definition and striation if you have meat on your bones.
You’ll Fade
If weight loss is not done correctly, hair loss, acne, deteriorating nails, insomnia, and diarrhea are not rare side effects. Unhealthy weight loss can also affect menstrual cycles and cause skin sagging in older individuals.
You probably know someone who lost their glow along with their weight. You could escape all these side effects by following a well-planned training approach and not jumping onto the ‘summer-shred’ bandwagon. We recommend maintaining the same conditioning throughout the year rather than putting your body under severe stress every six months.

Do you usually shred for the summer? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

A Complete Guide To Omega-3 Supplements

Everything you need to know about how these supplements can boost your overall health and wellness.

Table of Contents

As athletes who care about our overall health and wellness, it is important for us to realize that we may need a little extra support to get us through the day. While many of us have a solid supplementation routine consisting of a protein supplement, multivitamin, and a host of others to boost our training and health, there might be one missing that could be a real game changer. Omega-3 supplements are designed for full body health, able to boost wellness and vitality and really work to give you a host of benefits. Different from a multivitamin, this can add to the effects of what a good multi can do by giving you great support.

Knowing how to find the best supplements can be difficult. With so many brands on the market and each claiming to know just what is best for you, it can be overwhelming and you just don’t need that. Omega-3 supplements are unique in that you can get omega-3s from a variety of sources including things like fish oil, krill oil, and algal oil. While this may seem like an added headache, it is a big benefit to you for that means there has to be one out there perfect for your needs.
This complete guide to omega-3 supplements is exactly what you need to help get you started on your journey for even more progress. We’ll chat about omega-3’s, the benefits, key ingredients, and give you the best information out there so you can find a supplement that works wonders for you.

Check out our list of the Best Omega-3 Supplements for great omega-3 products!

What Are Omega-3’s?
There are three kinds of omega-3 fatty acids to know about when diving into the world of these supplements. The two most important ones and ones we will focus on the most, are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain kinds of fish and other cold water multi-cellular organisms. With both krill oil and fish oil high in EPA and DHA, with booming benefits for your overall health, the choice of which one is better becomes a little more challenging as the differences tend to be more subtle than not (1). Additionally, adding in alternate sources like algal sources eliminate the fishy smell and aftertaste and have potential benefits of being absorbed better, making this a potentially superior source.

The third is alpha-linolenic acid (ALA), which is found in different plant sources like nuts and seeds. Not as common in the traditional omega-3 supplements, it is still important to know that there are great alternatives for those looking for more plant-based options.

Benefits Of Omega-3’s
For those taking omega-3 supplements, the benefits to your overall health and wellness will prove to pay off when it comes to training and performance, as well as everyday life.
Benefits of omega-3’s include:

Enhance heart health: Lower blood pressure and slow plaque development (2).
Increase bone and joint health: Boost calcium and reduce pain.
Fight inflammation: Reduce substances commonly linked to inflammation (3).
Promote eye health: Improve structural components of your retinas to prevent degeneration.
Support cognitive function: Can work to boost mood and offer energy, while potentially helping with anxiety and depression (4).
May improve sleep: Promote a better length and quality of sleep.
Protect skin: Prevent aging and sun damage.

With many of other potential benefits, reading the label or other instructions attached to the supplement will be most effective to maximize just what you get out of your omega-3 supplements.

Key Ingredients & Sources Of Omega-3 Supplements
Omega-3’s come from a variety of sources, each with their own respective benefit. For those omega-3 supplements like fish and krill oil, you’ll find these omega-3 fatty acids coming from cold ocean fish like herring, mackerel, halibut, and other cold water multi-cellular organisms. For others, you may find a more plant-based route with these omega-3’s coming from places like algae or things like flaxseed oil or chia seeds.

EPA: Found in cold water fish like herring, mackerel, halibut, among others. Some of the many benefits of EPA include lowering symptoms of depression, reducing your risk of heart disease, easing symptoms of menopause, and slowing the progression of arthritis (5). EPA really works best for fighting inflammation.
DHA: Found in fish and other cold water multi-cellular organisms. Benefits of DHA include reducing your risk of heart disease, fighting inflammation and supporting muscle recovery, and working to promote better eye health. DHA is great for working towards gains in cognitive function.
Astaxanthin: A natural, red pigmented ketocarotenoid with powerful antioxidant properties. Benefits include reducing exercise fatigue, aiding in heart health, boosting cognitive function, and working as an anti-inflammatory (6).

Safety Of Omega-3 Supplements & How To Use Them Effectively
Omega-3 supplements on the whole are safe and effective supplements to boost your overall health and wellness. It is always best to read the label of each respective product since each brand may differ, but as a broad supplement, omega-3s have the power to really work for you. Somewhere around 3g a day of omega-3s is considered safe, but always check with a doctor if there are concerns. For those interested in taking a multivitamin along with an omega-3 supplement, looking to a more pure form of it will ensure you don’t overload on nutrients, but on the whole it is safe to do so.
Featured Omega-3 Supplement
Performance Lab Omega-3

Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultraclean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.
Price: $39.00/ 30 servings
Try Performance Lab Omega-3 Here
Wrap Up
Omega-3 supplements are great to really boost your overall health and wellness to keep us grinding in the gym and away from any negative effects our training or everyday life take on us. With so many brands, it is wise to always do research to see which are best for you, but on the whole, these are great supplements to boost all areas of your growth. Check out our list of the Best Omega-3 Supplements for some clean and effective products and work to give yourself that edge you desire most.
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 Performance Lab & Envato
References

National Center for Complementary and Integrative Health. “Omega-3 Supplements: In Depth”. (source)
Harvard Men’s Health Watch (2020). “Omega-3 supplements may improve heart health”. (source)
Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Rangel-Huerta, Oscar D.; Gil, Angel (2018). “Effect of omega-3 fatty acids on cognition: an updated systematic review of randomized clinical trials”. (source)
Tsuchiya, Yosuke; Ueda, Hisashi; Yanagimoto, Kenichi; Kato, Ayaka; Ochi, Eisuke (2021). “4-week eicosapentaenoic acid-rich fish oil supplementation partially protects muscular damage following eccentric contractions”. (source)
Ekpe, Lawson; Inaku, Kenneth Ogar; Ekpe, Victor (2018). “Antioxidant effects of astaxanthin in various diseases- a review”.  (source)

Road To The IFBB Pittsburgh Pro 2021 – Dr. Sunny Andrews Training

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When rookie @ifbbproleaguewellness competitor and 2020 @npcnationals Class B 1st place Dr. Sunny Andrews @drsunnyandrews came to the @npcphotogymofficial to film her 2021 #roadtotheifbbpittsburghpro @npcifbbpropittsburgh it was pretty much a foregone conclusion that she would also train legs as every #wellness athlete has done that filmed here. Be sure to count the plates when she does Leg Presses! When filmed #exclusively for @npcnewsonlineofficialpage @npcnewstv , Dr. Sunny was 3 weeks out from making her #ifbbproleague debut at the #ifbbpittsburghpro . You can see the full video on npcnewsonline.com and our You Tube Channel. . The 2021 #NPCPittsburgh Championships is back along with the #IFBBPittsburghPro @npcifbbpropittsburgh on April 30-May 1 and the contest will be held at it’s normal location, Soldiers and Sailors Memorial Hall in Pittsburgh! @soldiersandsailorshall This contest is promoted by NPC and @ifbb_pro_league President Jim Manion. . @npcfitbody @npcworldwideofficial @npcwellness @npcworldwidewellness @ifbbproleaguewellness @t_manion @aroundthenpc_jm @garyudit @frank_sepe @npcpennsylvania @axeandsledge @limitless @olympiatanning @fitbodyfusion @bodybyo @blackstonelabs_official @teamatlasmtl @redcon1 @theprophysiques @teamfflex @mrolympiallc @mountaindog1 @npcfloridaofficialpage #nationalphysiquecommittee #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcbikini #npcwellness #ifbbproclassicphysique #ifbbpromensphysique #ifbbprofigure #ifbbprobikini #ifbbproleaguewellness #npcactivewear #olympiaqualifier #greece