Muscle Chemistry Archive
George Peterson: The Danger Of Social Media Physique Pics Before A Bodybuilding Show
George Peterson talks about how social media can play mind tricks when preparing for a bodybuilding competition.
Social media has provided not only fans, but athletes, with more immediate updates on competitor physiques. So can it be used as a tool to analyze fellow competitors before a big bodybuilding show? Can it help adjust contest prep to be better prepared for victory? In our latest GI Exclusive interview, George Peterson warns of the mind tricks social media physique photos can play when preparing for a bodybuilding show.
Back in the day, bodybuilders would hide their physiques while training for a big bodybuilding show. This served two purposes. It made for the big reveal at the competition a true shock and delight for fans. It also prevented fellow competitors from seeing what they are going up against.
While some bodybuilders still follow this tactic, the landscape has changed significantly due to the rise of the internet and social media. Now physique updates before a competition are commonplace. How many “John Doe’s Physique Update 5 Weeks Out” posts have you seen over the past decade? We’re guessing a lot.
That’s because the immediacy of social media has been a huge benefit to the bodybuilding world. It allows for more interactivity with fans. It allows for more news and updates to build excitement week after week. No longer do bodybuilding fans need to wait once a month to see the magazine photos or a big bodybuilding show for news about their favorite sport.
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Check out our latest GI Exclusive segment with George Peterson above!
But for as many benefits as social media brings, it also has its drawbacks. The constant updates provide newfound expectations. What we see in photos on social media may not be a fair representation of what we will get on the night of a competition.
This is something that George Peterson is very aware of and keeps in his mind while he’s in the midst of contest prep. On one hand, social media can provide itself as a tactical tool for pro bodybuilders. Theoretically you can keep your eye on fellow competitors and adjust your training based on what you see.
George Peterson tries to avoid this as much as possible. In fact, many bodybuilders we speak to don’t go out of their way to analyze rival physiques online. George explains this is due to the false reality social media can create. While this affects everyone, it can be especially dangerous for bodybuilders during contest prep.
George Peterson speaks specifically of mind tricks that social media can play. Training and dieting and dedication are all important factors in a successful prep. But mental preparation is also important. If a bodybuilder gets into a bad headspace, they can psych themselves out throwing off their prep.
This is true for any high level pro sports. You’ve likely heard of many strange traditions and habits that pro athletes will go through before a game or competition. It’s all in order to keep their mindset stable and ready to perform under such high pressure.
That’s why George Peterson tries to avoid looking at athlete profiles on social media during contest prep. Of course, they sometimes slip in on his feed. But he won’t go out of his way to witness them. He claims it’s very easy to play tricks on your own mind during prep. That’s the last thing he wants. Any one small thing that can throw off his prep can lead to disastrous results.
You can watch George Peterson explain in more detail the delicate balance of social media and bodybuilding in our latest GI Exclusive interview segment above!
The Perfect Form Doesn’t Exist
The Truth About Exercise Form
Exercise form refers to the specific way of performing a movement, often a strength training exercise, to avoid injury, prevent cheating and increase strength. Before we go any further, we want to tell you that perfect form is a newbie myth.
This article is not just for fitness enthusiasts, it’s for form nazis who love exercising their fingers on their phone screens and critiquing the way people workout. We want you to take a deep breath before you continue reading as many of your previously held beliefs will be shattered.
The Perfect Form Doesn’t Exist
We’re sure, at some point or the other, you’ve heard someone talk about the perfect form of performing an exercise. The harsh truth is that there is no perfect form. Many people follow a different technique that they will advocate over others.
Forget about being perfect, instead focus on following an acceptable, competent, safe, efficient, optimal, improved, or good exercise form. The less obsessed you’re with following the perfect form, the more focused you can be on things like contracting the muscles and a mind-muscle connection.
Form Doesn’t Guarantee Safety
While it’s true a bad form increases your odds of an injury, following the correct form can’t guarantee you immunity. An injury mostly occurs when external forces exceed the tissue’s ability to withstand them.
If you’re pushing your body past what it can handle, there will be a higher possibility of you getting hurt. Irrespective of your form, you’ll be injured if you put too much weight on the bar or simply exert more force against a load than your tissues can tolerate.
It’s Not Always Pretty
Many people always say that following the correct form will make your workouts look pretty. This is as far from the truth as it can be. Your form will always depend on the weights you’re using.
You can’t expect to deadlift 800lbs with the same form you would follow during a 100lb dead. You should start with the textbook technique but shouldn’t be afraid to improvise if it causes pain or discomfort.
The Right Form is Goal Dependent
Your goal will have a big impact on your training form. A powerlifter who wants to lift as heavy as possible will bench press with a very different technique as compared to a bodybuilder looking to add on muscle mass.
Powerlifters bench press with a big back arch and lock their elbows at the top of the eccentric movement to get the three white light from the judges. Pro bodybuilders have a little-to-no arch and don’t lockout at the top. Similar differences always prevail depending on the end goal of training.
Go With What Works For You
Every individual’s body is slightly different and will respond to different exercise techniques. There are no universal forms when it comes to building muscle mass. While performing the front dumbbell shoulder raises, some people might see incredible gains by raising the dumbbells until they are parallel to the floor.
On the other hand, some people might not feel tension unless their arm is perpendicular to the floor at the top of the movement. If your goal is to build muscle, find the hardest way of performing an exercise, and you’ll experience the highest degree of muscle stimulation.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Best Gyms in The World You Need To Train In Before You Die
Our List Of The Best Gyms in the World
You might have read one of the “Best Hotels in the World” or a “Places to Eat at Before You Die” article. Gyms are holy places for the serious bodybuilders. Bodybuilders can be like kids in a candy store when they enter a fancy gym.
We ranked the gyms on the available equipment, ambiance, training environment and facilities like spas, saunas, etc. We can guarantee the gyms on this list are badass and you might get goosebumps stepping into them. Don’t expect Planet Fitness to be on the list.
Gold’s Gym, Venice, California
Gold’s Venice beach is arguably the most iconic gym in the bodybuilding history. The bests in the business are known to train at Gold’s Gym, Venice CA. The golden age greats like Arnold Schwarzenegger, Franco Columbo, Tom Platz, etc. all trained at this gym.
Gold’s Gym was founded in 1965 by Joe Gold and has since changed hands several times. Gold’s Gym has since transformed into a global brand and is present in almost every fitness frenzy country.
The biggest names in the fitness industry still workout at Gold’s Gym, Venice. Gold’s Venice is also referred to as the Mecca of bodybuilding. The gym has no music or air conditioning and is cooled by the sea breeze.
Bev Francis’ Powerhouse Gym, Syosset, NY
Bev Francis’ Powerhouse Gym is also known as The East Coast Mecca. The gym is owned by Bev Francis who is the first women ever to bench 300lbs. The Powerhouse Gym is frequented by all-time greats like Jay Cutler, Kai Greene, Phil Heath and upcoming stars like Sadik Hadzovic, Guy Cisternino etc.
Bev Francis’ Powerhouse gym is brimming with gym equipment and has separate areas for boxing, kickboxing and submission fighting. The Powerhouse gym has been labeled as a go-to place for residents or people visiting NYC.
Oxygen Gym, Kuwait
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Oxygen gym has made a name for itself in a short time in the bodybuilding community. The Oxygen gym is home to Mr. Olympia front-runners Big Ramy and Ahmad Ashkanani. Oxygen Gym, Kuwait has all the equipment a bodybuilder could ask for, and then some more. The gym has a supplement store, pool, spa and a restaurant all in-house.
The Oxygen gym is so good that Pros like Roelly Winklaar (Dutch Carribean), William Bonac (Holland), Nathan De Asha (UK) have moved to Kuwait or spend a good amount of time in a year training at this facility.
Metroflex Gym, Arlington, Taxes
Metroflex Gym, Texas is probably the most hardcore gym on the face of this planet. Metroflex gym is the home to Mr. Olympia titans like Ronnie Coleman, Branch Warren and Johnnie Jackson.
Brian Dobson started the gym in 1987 due to a lack of hardcore gyms and the restrictions the commercial gyms imposed on its members. Metroflex gym has earned a name for itself when it comes to intensity and the training footage shot in this gym should come with an ‘E’ rating.
City Athletic Club, Las Vegas
Las Vegas is the home to Mr. Olympia contests. The City Athletic Club is a luxurious gym and is flooded with bodybuilding and fitness stars on the Mr. Olympia weekend. This gym has some of the fanciest gym equipment you will ever see.
The City Athletic Club does justice to its name and actually looks like a club from the inside and out. This gym is conceptualized by internationally acclaimed gym developer Jea Jung whose projects are trademarked for luxurious amenities, stunning décor, and cutting-edge equipment.
The City Athletic Club has a limited member approach and adjusts new enrollment efforts in order to preserve what creates an exceptional gym experience – not waiting for equipment, having some personal space, being pampered while you sweat, and enjoying the journey to that great new body.
Have you worked out at one of these gyms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
HLTH Code Complete Meal Replacement Shake Review
One of the healthiest and most delicious meal replacements to help with gains.
Table of Contents
Product Overview
Meal replacements are great for those working with busy lives who just can’t find the time to cook a home cooked meal. For many, their lifestyle requires an on-the-go mentality. That’s where meal replacements come in. Used as a pre-bottled shake, bar, or powder, these supplements work to give you a strong caloric intake while pumping you with a good ratio of macronutrients, as well as other essentials, so you don’t miss out on anything in your diet. While meal replacements should never replace a whole meal if possible, sometimes our days just don’t allow it. HLTH Code Complete Meal Replacement Shake is a fantastic meal replacement to offer great benefits, high-quality ingredients, and the goal of giving you the best meal replacement product around.
When it comes to these meal replacements, you will come to find some great benefits associated with them. As convenient options, they can provide for great balance of macros to cover all your needs, while working to reduce snacking and promote fullness to help with weight management. For those of us who are active, or involved in strength sports, structure is so important to our daily routine. Meal replacements can work to provide us with nutrients, give us energy throughout the day, and work on boosting your performance and recovery by keeping us in check and on schedule with all our meals.
Shop at HLTH Code
HLTH Code knows that a fast-paced lifestyle can make it hard to eat well and stick to a good, stable diet. This is why metabolic scientist, Dr. Benjamin Bikman, and the team at HLTH Code have made it their mission to make sure your health stays at the top of its game. A team of nutrition and industry experts, HLTH Code worked tirelessly to bring us this complete meal replacement, an affordable and convenient option for all our needs. At the end of the day, a lot of opinions and misinformation are out there that just aren’t correct. HLTH Code works to be transparent and honest in their process so you know exactly what you are getting, every single time.
HLTH Code Meal Replacement Highlights
HLTH Code meal replacement is a complete meal with zero compromises that has the right combination of nutrients at the right ratios and potencies to optimize your health. With 27g of smooth, creamy protein made from whey concentrate, egg whites, and hydrolyzed grass-fed collagen, this meal replacement pumps you with enough protein to keep you full while also aiding in other functions like growth and recovery. Matched with 27g of healthy fats and only 13g carbs, HLTH Code really works to provide a great ratio of macros for your benefit.
On top of that, HTLH Code includes other great ingredients like apple cider vinegar, digestive enzymes, probiotics, and fiber for your gut, an ideal ratio of omega-3 to omega-6, and 25 vitamins and minerals so nothing is left out of your diet. With no GMOs or artificial ingredients you get a more than healthy product that is keto-friendly and tastes amazing. For that added bit of transparency, this product is made in the USA at a cGMP-certified and FDA-registered facility.
Ingredients
Protein Blend
Whey Protein Concentrate: Promotes muscle growth and retention by providing essential amino acids to be readily used in the body (1). It can also protect against oxidative stress (2).
Grass Fed Collagen: Important component of connective tissue and directly effects things like tendons, skin, and other parts of your body (3).
Egg Whites: Have the highest net protein utilization for optimal absorption and can influence muscle growth as well (4).
Healthy Fats Blend
Coconut Oil Powder: Can elicit metabolic changes including weight loss and improve blood lipids (5).
Medium Chain Triglycerides Powder: A saturated fatty acid that is easier to digest than long-chain triglycerides and provides for a host of benefits including stimulating your metabolism, increasing satiety, and enhancing brain energy (6).
Flaxseed Powder: Packed with nutrients and is high in omega-3s. A great source of fiber to help with digestion and inflammation.
Others: Olive oil powder, cocoa butter fat, grass fed ghee
Digestive Enzyme Blend
Alpha and Beta Amylase: Enzymes that catalyze hydrolysis of starch into sugars and work to break down the carbohydrate chain into maltose.
Lipase: Breaks down fat into fatty acids and can help with gut inflammation and indigestion.
Cellulase: Helps keep cholesterol at optimal levels and supports cell membranes from free radicals.
Others: Protease I, protease II, lactase hemicellulose, invertase, diastase
Other Ingredients
Digestion Resistant Maltodextrin: Improves blood glucose control, insulin levels, and blood lipids (7).
Redmond Red Salt: Important to provide great minerals so blood lipids and insulin resistance levels stay low and don’t worsen (8).
Apple Cider Vinegar: A short chain fatty acid shown to improve metabolic function, as well as improve glucose regulation and insulin sensitivity (9).
Others: Cocoa powder, digestion resistant dextrin, sodium caseinate, natural flavors, sunflower lecithin, inulin, xantham gum, monk fruit extract, stevia leaf extract, Lactobacillus acidophilus
Price, Flavors, & Effectiveness
HLTH Code Meal Replacement Shake is that complete formula designed to pack you with vital nutrients to keep you full and assist your busy lifestyle. With 15 servings per bag, 2 scoops of this meal replacement will work to give you absolutely everything you need. With two great tasting flavors in Chocolate Macadamia and Creamy Vanilla, HTLH Code has worked to bring something delicious, as well as beneficial, to the table.
Pros: Packed with tons of nutrients and made with well-researched and scientifically-backed ingredients. Keeps you full and works with any lifestyle. Tastes great and mixes well to avoid clumping. From an honest and reputable company in HLTH Code.
Cons: For those who don’t like the taste of stevia or monk fruit, you may dislike a slight aftertaste of this shake. It is a premium priced product but for the great ingredients and stellar formula, that’s something you’ll have to think about.
Price: $59.95/ bag
Check out our list of the Best Meal Replacements for some amazing products!
Overall Value
HLTH Code Complete Meal Replacement Shake is that one meal replacement you need to try. Packed with a great 1:1 ratio of healthy fats to protein, this will help you feel full while aiding in growth and recovery. This formula contains other phenomenal ingredients not often found in other meal replacements so you can optimize your health and wellness and really work to give yourself an edge. HLTH Code is an honest and transparent company working to bring consumers the best meal replacement because they know you deserve it. What you are really getting is a great tasting and amazing meal replacement with top tier ingredients, proven benefits, and a reputable company backing it. Check out HLTH Code Complete Meal Replacement today and see results you want and deserve out of your supplements.
Try HLTH Code Complete Meal Replacement Shake 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.
References
Hoffman, J.R. and M.J. Falvo, Protein – Which is Best? J Sports Sci Med, 2004. 3(3): p. 118-30.
Micke, P., et al., Oral supplementation with whey proteins increases plasma glutathione levels of HIV-infected patients. Eur J Clin Invest, 2001. 31(2): p. 171-8.
Watanabe-Kamiyama, M., et al., Absorption and effectiveness of orally administered low molecular weight collagen hydrolysate in rats. J Agric Food Chem, 2010. 58(2): p. 835-41.
van Vliet, S., et al., Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. Am J Clin Nutr, 2017. 106(6): p. 1401-1412.
Cardoso, D.A., et al., A Coconut Extra Virgin Oil-Rich Diet Increases Hdl Cholesterol and Decreases Waist Circumference and Body Mass in Coronary Artery Disease Patients. Nutr Hosp, 2015. 32(5): p. 2144-52.
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Keotenic Medium Chain Triglycerides Increase Brain Energy Metabolism in Alzheimer’s Disease”.
Resistant maltodextrin- Astina, J. and S. Sapwarobol, Resistant Maltodextrin and Metabolic Syndrome: A Review. J Am Coll Nutr, 2019. 38(4): p. 380-385.
Apple cider vinegar- Santos, H.O., et al., Vinegar (acetic acid) intake on glucose metabolism: A narrative review. Clin Nutr ESPEN, 2019. 32: p. 1-7.
Redmond salt- .Petrie, J.R., et al., Dietary sodium restriction impairs insulin sensitivity in noninsulin-dependent diabetes mellitus. J Clin Endocrinol Metab, 1998. 83(5): p. 1552-7
Big Neechi Answers: Who Are The Most Authentic Figures In Strength Sports?
Big Neechi talks about the bodybuilders and lifters he respects the most in strength sports.
Bodybuilding and strength sports are a respectable endeavor to pursue. It focuses on transforming your body, mind, and spirit. It’s about growth and change. That being said, there will always be athletes who stand above the rest. The titans who are not only the best physically but also represent true authenticity as ambassadors for strength sports. In our latest GI Exclusive interview, Big Neechi breaks down the most authentic athletes in the strength sports industry.
Big Neechi focuses more on overall strength rather than pursuing mass monster size or ability. But he still has undying respect for the best of the best in strength sports. This isn’t simply based on who has the most titles, most records, or best physiques. It also has to do with their personality and how they use it to lift up the niche arena of bodybuilding and strength sports.
For Big Neechi, authenticity is key. In fact, he prefers powerful lifters and bodybuilders who are also willing to risk “professionalism” in favor of raw honestly. In his mind, the most respectable athletes in strength sports are members of the Iron Addict crew. Most notably CT Fletcher himself, who has been a massive motivating force for an entire generation.
What bothers Big Neechi, is how there are so many athletes who fear being authentic and raw like CT Fletcher. Not everyone will have the same personality as CT. Of course not. But Neechi believes that the business side of the industry muzzles true authenticity in bodybuilding and strength sports.
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Watch our latest GI Exclusive segment with Big Neechi above!
When an athlete’s livelihood relies on paychecks from a sponsor, they have no motivation to do something that might be frowned upon. That’s why Big Neechi has so much respect for CT Fletcher. He presents himself as he is – both his epic lifts and motivation and his mistakes.
Big Neechi feels that same sense of authenticity with Simeon Panda. Another bodybuilder who is known for his blunt and honest take on bodybuilding and fitness. Neechi believes that Simeon Panda showcases not only the true power of incredible strength and muscle, but also the power behind healthier living. Big Neechi sees Simeon Panda present a case on how to be a bodybuilder in the real world. Not just in the pro league bubble.
Big Neechi’s respect for authenticity in the sport runs parallel to recent comments made by Blessing Awodibu. Though discussing a slightly different topic, Blessing believes that more bodybuilders need to let the personality fly uncensored. He thinks that authenticity also leads to more entertainment and more hype for bodybuilding as a sport.
You can watch Big Neechi’s full comments on respect and authenticity in strength sports by watching our GI Exclusive interview segment above.
8 Best Dumbbell Exercises for Your Quads
8 Best Dumbbell Exercises for Your Quads
The quads are an underrated muscle, a key driver of everyday movements like climbing stairs or getting up from a chair. This four-pronged powerhouse muscle stabilizes the knees and flexes the hips in most any lower-body exercise. Studies suggest that weak quads can lead to injuries in these areas.
Because of our modern cubicle culture, where we hunch over computers and smartphones all day, there’s an emphasis on glute activation and loosening the hips and hamstrings that have tightened from too much sitting.
That’s important, but if we fail to address the quads, we’re going to have poor posture since the quads help us maintain proper posture while sitting or standing. The quads come into play in just about every movement. Not only that, a well-developed set of quads is a thing of beauty, giving a body symmetry and curvature. It’s arguably the one muscle group that looks equally impressive on men and women.
With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion to produce quads that will look awesome and handle the burdens of everyday life. We will alternate between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Dumbbell Step-ups
What it does: This builds explosive power in the quads.
How to do it: Stand facing a bench, dumbbells in both hands. Place one foot on the bench, bending that knee to 90 degrees. While keeping the other leg straight and on the ground, push your shoulders back and chest out. Push through the top foot to raise your body over the bench with your back leg suspended in midair.
How many? 4 sets of 10 reps on each side.
Goblet Squat
What it does: It’s a full-body maneuver that challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.
How to do it: Hold a dumbbell with both hands under your chest. Squat by pushing your knees out so your elbows can move in between them. Squat as low as you can and return to starting position.
How many? 4 sets of 10 reps.
Lateral Lunge with Dumbbells
What it does: The quads are underrated when it comes to lateral movement and this simple yet effective move mimics that process.
How to do it: Stand holding dumbbells on your shoulders with elbows up. Step to one side and squat back and down with the stepping leg, keeping the other leg straight. Return to starting position by pushing up with the bent leg. Switch sides and repeat the movement.
How many? 4 sets of 10 reps per side.
Split Squats
What it does: These work the quads by increasing balance and strength throughout your legs.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.
How many? 4 sets of 10 reps per side.
Hang Snatch – 1 Arm
What it does: It’s a full-body exercise with power coming from the hips, but your quads help drive the movement.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
How many? 4 sets of 10 reps per side.
Bulgarian Split Squat
What it does: A variation on Split Squats, this provides a deeper squat, further challenging the quads.
How to do it: Place your back foot on a box or bench and then lower your hips toward the floor by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg.
How many? 4 sets of 10 reps per side.
Step-Ups
What it does: These challenge the quads by flexing and extending the knees in a stepping-like motion.
How to do it: Stand holding dumbbells with one foot on a box or stair with your torso leaning slightly forward. Stand tall, bringing the lower foot to the box or stair. Return to starting position and switch legs.
How many? 4 sets of 10 reps per side.
Deadlifts
What it does: These challenge the whole body but the quads are the engine of this move.
How to do it: Start with dumbbells in front of you. With feet shoulder-width apart and knees slightly bent, push your hips back, grab the dumbbells and lift. Return to the starting position and repeat without leaving the dumbbells on the ground.
How many? 4 sets of 10 reps.
Squat Jumps
What it does: This builds explosive power in the quads.
How to do it: Stand with feet shoulder-width apart holding dumbbells. Drop into a squat and drive from the floor, jumping as high as possible. Land on the balls of your feet and drop right back into a squat.
How many? 4 sets of 10 reps
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
How Kevin Levrone Trains For A Massive Upper Body
This upper body workout routine from Kevin Levrone will give you that giant upper half.
Table of Contents
Time and time again, we read articles and watch videos of our favorites working out and getting a massive pump. We ask ourselves how we can be like them, look like them, and put up that ungodly amount of weight like they do. The answer may elude us at times, but it really is fairly simple: train like them. Looking to professionals and those we admire for training tips can greatly enhance our gains and they are living proof that these exercise and workout routines work.
Kevin Levrone is a bodybuilding legend and one to really admire for his unique take on training. Like all of our favorite bodybuilders, Levrone has a style that worked well for him during his long career and it may just be the style you can connect to. This upper body workout from Levrone will work your chest, shoulders, biceps, and triceps to give you a well-rounded upper body workout to really boost your gains.
Let’s take a look at this monster workout from Kevin Levrone. With a number of wins under his belt, Levrone knew just what it took to compete with the best under the bright lights of the stage and proved that time and time again. With this workout, you can train like he did and see similar results that you won’t be disappointed with.
About Kevin Levrone
Kevin Levrone is an American IFBB pro bodybuilder, who after an illustrious bodybuilding career, has shifted his focus to other ventures. As of late, he has acted in several films and is a musician, while also balancing his online training presence and supplement company, bringing great products to the market. Over the course of his long career, Levrone competed in 68 professional contests and is considered to be one of the top bodybuilders of the 1990’s.
He competed in 23 pro shows and at one point held the record for most IFBB professional wins until it was broken by Ronnie Coleman. Levrone never won a Mr. Olympia contest, however, he was a runner-up at a number of them. Through a great career, Levrone left a legacy as being a top bodybuilder who was determined to be as shredded as he could.
Levrone’s Training Routine
When it comes to training, Levrone knows how to get it done. With this workout, you will notice it is a bit higher in sets but lower in reps to really maximize growth but keep you working for a long time. This upper body workout will surely fire up your muscles so you look and feel great. Commit to this workout and start to see those results you want most.
Chest Workout
Exercise
Sets
Reps
Bench Press
4
6
Incline Bench Press
4
8
Peck Deck Fly
4
10
Shoulder Workout
Exercise
Sets
Reps
Front Alternating Dumbbell Raises
3
10
Side Lateral Raises
3
12
Alternating One Arm Cable Raises
3
10
Triceps Workout
Exercise
Sets
Reps
Close-Grip Bench Press
4
8
Lying Extension
4
8
Rope Pushdowns
4
10
One-Arm Dumbbell Extension
4
10
Biceps Workout
Exercise
Sets
Reps
Barbell Curl
4
8
Seated Dumbbell Curl
4
10
Cable Curl
4
8
Concentration Curl
4
10
Levrone’s Tips & Advice
Levrone would typically work with higher sets and lower reps to ensure he could really gain momentum when it came to lifting heavy. Lower reps ensure you can get one to three reps out of some massive weight and the higher sets allowed for more rest time in between while also getting good work done. Form was everything, especially as he started really getting to those bigger weights and he took technique as half the battle. Sloppy form can lead to that unwanted injury, or at the very least pain, that we just don’t want or need, especially while we’re grinding in the gym. His commitment to being great forced him to workout the right way and that is a helpful tip for many of us as we seek to shred and get that desired physique.
Featured Supplement
While Levrone uses his own supplements of choice, we wanted to share a great intra-workout supplement with you. Supplements have the power to enhance our gains and a good supplementation should not go unnoticed. Whether it be a protein powder, pre-workout, fat burner, testosterone booster, or a host of others, look to give yourself the edge when it comes to training and performance with a great supplement.
This intra-workout supplement from Enhanced Labs is worth checking out for it can boost your gains, help with overall training and recovery, and give you results you want most.
Enhanced Anabolic IV
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance. Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains.
Price: $54.99
Try Enhanced Anabolic IV Here
Wrap Up
This upper body workout routine from former pro bodybuilder Kevin Levrone will surely fire up those muscles to grow. Everyone wants that beastly upper body and Levrone’s style of higher sets and lower reps can really help get you there, especially for those looking to put up massive weight. Once a real contender in the pro bodybuilding circuit, Levrone continues his legacy with an online presence as he seeks to pass on his knowledge to his next wave of Olympia hopefuls. Give this workout a try and really see what this can do for your upper half gains today, for we all know you will love the outcome.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Blessing Awodibu Before & After: How Bullying Led To His Physique Transformation
Blessing Awodibu talks about his time growing up in Ireland and how he went from a skinny kid to a mass monster.
It may be hard to believe, but Blessing Awodibu was not always a big guy. Of course, we expect he wasn’t born with massive muscle. But even beyond that, he was a skinny kid in his early years. All of that changed after being bullied and wanting to prove himself strong to those willing to take advantage of him. In our latest GI Exclusive interview, Blessing Awodibu shares how he discovered bodybuilding, his transformation, and his time growing up in Ireland.
Every pro bodybuilder has an origin story. For Blessing Awodibu, his started with his time growing up in Ireland. He couldn’t speak English when he arrived there as a young boy and had to prove his worth and work harder than most to become accepted in his new community.
Bodybuilding as a sport or culture wasn’t particularly big in Ireland, but that didn’t stop Blessing from eventually finding his passion for the lifestyle. He didn’t necessarily know what bodybuilding proper was – but he knew that he wanted to gain muscle and transform his physique.
What was his main motivating force? We asked him that in our video interview. His answer is one common to many bodybuilding origin stories. Blessing Awodibu was a skinny kid. This made him a victim of bullying at a young age. He turned to weightlifting and fitness in order to transform his body. He thought that if he was physically strong, he could protect himself and showcase a sense of power that would prevent him from being bullied.
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Check out our latest GI Exclusive segment with Blessing Awodibu above!
This of course led him down a path towards bodybuilding. He instantly saw progress when he put effort in the gym. His strong genetics made him react very well to weightlifting and building muscle. Eventually, this led to him discovering the sport of bodybuilding. Suddenly everything clicked – and he was on his path towards the man we know today.
Blessing Awodibu is now a pro bodybuilder looking to make a huge impression at the New York Pro 2021. This comes after years of him focusing more on his viral videos and building a fan base. Now he wants to be Mr. Olympia champion. The New York Pro is his first step towards achieving that goal.
It remains to be seen what kind of future Blessing Awodibu holds in pro bodybuilding. Early preview photos he has shared online have gotten the bodybuilding community extremely hyped. If he can live up to the promise his photos show when he steps on stage, we might see a truly dangerous athlete ready to shake up the status quo at the Olympia.
You can watch Blessing Awodibu go into more detail about his bodybuilding origins, his transformation, and his time in Ireland by watching our latest GI Exclusive interview segment above!
Lee Labrada Shows Off Jacked and Ripped Legs at 61
Lee Labrada still has plenty left in the tank as he shows off his jacked legs.
You can’t beat the classics. Despite being 61 years old, Lee Labrada recently revealed some jacked and ripped legs that would put some young bodybuilders to shame. The veteran bodybuilding legend still has plenty left in the tank and is still maintaining his physique at an advanced age.
Getting in great shape when you’re younger is a simple task. Well at least it’s an easier task anyway. When you’re younger you feel like you’re made out of a combination of rubber and steel. There’s almost nothing that can slow you down or knock you off course. But time is undefeated and no one can stave off the effects of aging.
While looking great is a bodybuilder’s goal, you have to imagine that longevity is also high up their on the latter of desired results. If you could maintain a top physique into your advanced age wouldn’t you do everything necessary to ensure that happens?
Well it appears that bodybuilding legend Lee Labrada has certainly found the secret formula. A staple in the bodybuilding scene in the 1980s, Lee Labrada wowed fans with his combination of well developed musculature and presentation. There’s no doubt about it, Labrada was one of the best posers back in his day. He was able to maintain a ripped and shredded form and present it with both strength and grace on stage.
Now that he’s in his sixties the legend has now passed things on to his son Hunter Labrada. the younger Labrada is far larger than his father during his competition days. That said he still has a well balanced physique himself and has a ton of potential on his side. Hunter is prepping for the Chicago Pro and is looking like a chip off the old block 13 weeks out.
Lee Labrada no doubt has some great genetics. You can see that by simply glimpsing at Hunter. But what makes him so special? What is the secret to his power? Lee discusses that in the Instagram post below.
If you make it a top priority to eat healthy food and work out consistently, you can get lean and stay lean even into your later years. I’m 61, I’ve been hitting the gym religiously since I was 16, and the last time I competed was when I was 35. I can’t lift as heavy as I used to, but I do train with moderate weights, and strict form in order to keep the stress on the muscles.
As for my diet, I eat five meals per day year round. Each meal contains a high-quality protein such as fish, chicken breast or protein powder. I consume lots of rice, black beans, sweet potatoes, oatmeal and bananas. And I’m not afraid of healthy fats… I eat avocados, nuts and salmon every day. If I stray from my diet, my body makes me pay for it. I immediately sense a loss of energy, and I become lethargic. It’s amazing what your body can do when you treat it right.
Lee Labrada was candid that genetics play a factor in his physique. That said, he also explained that all of his muscle was hard earned through consistent training.
There’s definitely some genetics involved, as I was always very lean from the time I was a teenager. However, I was one of those hard gainers that had to struggle to gain weight. I weigh 170 pounds in this video. At 5’6”, that puts me solidly in classic bodybuilding competition size. At my last competition in 1995, I weighed 195 pounds. That’s almost 20 pounds less than the cut off for the 212’s these days; and back then I was beating men that weighed 230lbs or more.
I hope this will inspire you guys to keep hammering it in the gym every day. Bodybuilding is a lifelong pursuit. It is a journey, not a destination. Travel well, my iron brothers and sisters! Love to all, Lee
Lee Labrada truly is a testament to how hard work and dedication to your health can yield the ultimate benefits even at an advanced age.
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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.
Floyd Mayweather vs Logan Paul Has Been Set for June
Floyd Mayweather and Logan Paul will lock horns in June.
It appears that the celebrity boxing circuit is trucking along. Floyd Mayweather vs Logan Paul has now been scheduled for June 6, 2021. The match will take place in Miami, Florida. Pitting one of the all-time greats of boxing against a social media star. No one could have ever predicted this.
The bout is an exhibition match which has a number of implications. For the most part exhibition matches are relatively friendly contests that feature legitimate strikes being thrown, but with less ferocity than a normal bout. But anyone familiar with Floyd Mayweather and exhibition matches knows that literally anything can happen. Just because this is an exhibition match doesn’t mean that someone won’t get knocked out.
Both Logan Paul and Floyd Mayweather have been promoting the bout on social media. From the marketing alone it appears that both men are taking this exhibition seriously.
Mayweather Promotions is set to co-promote with ShowTime Boxing. The bout will take place on June 6 and in Miami.
Keeping It In The Family
Florida has been putting on quite a few shows lately. Just recently the UFC returned to live events with an audience in Jacksonville, Florida. That event featured not only a plethora of great fights as well as the horrific Chris Weidman leg break. It also featured Logan Paul’s brother Jake getting into an altercation with former UFC light heavyweight and heavyweight champion Daniel Cormier.
Jake Paul has been likely living on cloud nine since his knockout victory over MMA veteran Ben Askren. While credit is due for Jake getting the victory, the reality is he beat a retired MMA fighter whose specialty wasn’t in the striking department. Logan Paul will receive no such desirable treatment.
In Floyd Mayweather, Logan Paul is faced with a seasoned veteran of the game with the kind of tools, tricks, and knowhow to confound and potentially hurt the social media star. That says, Logan is considerably larger than Mayweather which means he could likely absorb his punches and survive. But there are no guarantees in the world of combat sports. Zig when you should have zagged and you can find yourself waking up on the canvas.
While Logan Paul has little experience and knowledge of high level boxing, he’s sure to at least last against Mayweather. But there is truly no certainty to that claim. All that can be done is to wait and see how the match plays out.
While a bout between these two is certainly out of left field, is it any less crazy that Eddie Hall and Hafthor Bjornsson locking horns later this year?
Do you think Floyd Mayweather can knock out Logan Paul?
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.