Muscle Chemistry Archive

Lee Haney’s Valuable Advice For Bodybuilders Today

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

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

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

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

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

Table of Contents

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

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

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

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

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

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

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

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

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

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

5 Tips for Building The Best Biceps Ever

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

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

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

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

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

*Header image courtesy of Envato Elements

Iron Maiden – Kaisa Keranen

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

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

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

A Shoe Dog

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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