Tag: Weightlifting
Mat Fraser’s HWPO Will Launch “Lift” Weightlifting Program on Nov. 7, 2022
Mat Fraser is building a coalition. On Nov. 7, 2022, his organization Hard Work Pays Off (HWPO) Training will launch a new branch of its coaching service called “HWPO Lift.”
Lift, a 12-week Olympic lifting-based strength training cycle, is supervised by Team USA Senior International weightlifting coach Aimee Anaya Everett of Catalyst Athletics.
Everett has stated that a primary goal of Lift is to “take the guesswork out of programming” so participants can sharpen their Olympic lifting skills while still keeping up with the varied challenges presented in CrossFit.
Credit: @hwpotraining
HWPO Chief Executive Officer Matt O’Keefe noted in an internal release that Lift is designed to “meet people where they’re at,” stating that the organization recruited Everett to spearhead Lift’s programming due to her vision and expertise as a weightlifting coach.
What Is HWPO Lift?
The pre-registration period for Lift will open on Oct. 30 and close a week later on Nov. 6, 2022. HWPO notes that participants who pre-register will unlock extra perks such as weekly calls with Everett and detailed program review.
Five-time Fittest Man on Earth® Fraser says that, under Everett, Lift will improve your Olympic lifting positional strength, technique, and movement quality; without having to give up your engine along the way.
Here’s what comes with Lift:
12 weeks of weightlifting-specific programming for the snatch, clean & jerk, and their accessories.
Optional conditioning circuits and metcons attached to the end of every training day.
Access to the HWPO Training App and its movement library.
Entry into the members-and-staff only HWPO community forum on the Circle app.
Building two separate athletic qualities in tandem takes both expertise and experience. Lift coach Everett has an extensive resume supervising athletes at the highest levels of both sports.
Who Is Aimee Anaya Everett?
Everett made history at last summer’s Tokyo Olympics as the first female weightlifting coach to attend a Games with Team USA. However, she began her coaching resume long before 2021. Everett coached the first-ever women’s CrossFit Games champion, Jolie Gentry, at the inaugural event in 2007.
Credit: @hwpotraining
[Related: IWF President Speaks on Diversity in Weightlifting and Successes of Tokyo Olympics]
Since then, Everett has stewarded athletes at Regionals and the Games themselves five times each. In recent years, she’s focused more exclusively on working with the best Olympic lifters in America.
Her achievements in competitive weightlifting as a coach include:
15 American Records
2 Pan-American Records
Along with multiple appearances at the World Weightlifting Championships (WWC). Everett personally coaches weightlifter Mattie Rogers, the United States’ most decorated Olympic lifter of the past decade. Rogers and Everett won a silver medal at the 2021 Worlds and are set to compete at the upcoming WWC in Colombia this December.
Hard Work Works
Fraser’s HWPO is rapidly becoming one of the most robust operations in functional fitness. Everett is but the latest pickup in a string of high-profile recruitments.
As the head of Lift, Everett boards HWPO alongside athletes like Amanda Barnhart, Mal O’Brien, and Sam Kwant, as well as strongman Rob Kearney. Kearney, a record-holding competitor in the log lift, oversees HWPO Strong.
Giving Everett the reins to Lift indicates that Fraser knows who the right people are for his people. HWPO Lift takes flight on Nov. 7, 2022.
Featured Image: @hwpotraining
Best Weightlifting Belts For Gains & Back Support (Updated 2022)
Stabilize your lower back and support those monster lifts with these weightlifting belts to see big gains.
While some certainly take the more “natural” approach when it comes to their big lifts and decide to not where one, weightlifting belts can be incredibly useful tools to keep you both safe and efficient in your workouts, especially when it comes to huge lifts for stability and added core support. Many people dawn these leather or nylon belts in the gym in efforts to assist lifts like the squat or the deadlift. Aside from keeping people safe by allowing for solid form, those powerlifters and bodybuilders who rock these belts love them because they can lift more weight.
We’ve put together a list of the Best Weightlifting Belts for 2022 to help you progress in your weightlifting journey. From leather to nylon, each is unique in its approach for functionality, durability, flexibility, and support, but can really work to elevate your big lifts.
Best Weightlifting Belts For 2022
Best Overall
Your lifting belt should be a great all-around aid to you in the gym, especially for those of you powerlifters and bodybuilders. A quality belt will provide core support, back support and stability, and the utmost protection as you lift massive weight. But it should also be comfortable and versatile to not interfere with your gains. SBD has created an awesome weightlifting belt that hits all the marks of a great lifting aid.
SBD 13MM Lever Belt
SBD 13mm Lever Belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years. A black oiled finish and red suede interior keeps you looking and feeling great while wearing it. The buckle is easily adjustable with a gliding lever action and prong belt for easy access and with 13mm of thickness, this belt is lightweight and flexible without sacrificing any gains to those powerlifters and bodybuilders.
SBD 13MM Lever Belt is a quality belt with 13mm thickness and 10cm width. Black oiled leather finish with red suede interior offers a sleek look on this belt that is USAPL and IPF approved.
Pros
Built to last, this is a quality and comfortable belt for stability and core support
It is easy to adjust and the many sizes offered ensures a snug fit
Looks and feels great in efforts to provide you with great support
Competition approved is a huge plus
Cons
A premium priced option only available through their website
Only 13mm thickness is available
The red suede tends to bleed when wet, so wearing a darker t-shirt the first few uses will prevent any unwanted staining
Price: $237.50
Check out our individual review for SBD 13MM Lever Belt here!
Best Lifting Belt For Deadlifts
The deadlift is one of those exercises powerlifters and bodybuilders just love to put on serious weight and get that off the ground. As a massive lift by nature, your belt should reflect the goals you seek most when it comes to driving that bar up. Gymreapers has this belt to offer the best support and protection for your back while still allowing for functional movements, especially with deadlifts.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other leg and back workouts, this belt can allow you to generate strength and power effectively, especially with deadlifts.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection with added core support
Lightweight and form fitting while still being versatile and offering stability
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Best Lever Lifting Belt
Belts that have a lever fastening system are incredibly convenient and simple to use so you don’t waste time in the gym and can get down to doing what you love. Pronged belts tend to be a hassle and take too long in between lifts to adjust. Gymreapers designed a great lever belt that is comfortable, simple to use, and seriously effective in seeing gains for those of you powerlifters and bodybuilders.
Gymreapers 10MM Lever Belt
Gymreapers 10MM Lever Belt is designed for athletes through rigorous testing to find the best quality and durability to aid in any and all of your lifts. Great form, fit, and function are matched by a clean design and easy-to-use lever for optimal adjustments and less hassle. High quality leather is coupled with smooth edges and reinforced stitching perfect for overall quality and longevity. Being USPA approved allows you to use this for competition so you can train and compete with a belt you can trust.
Gymreapers 10MM Lever Belt is examined and improved for quality and durability. A clean and easy design is matched by an easy-to-use lever function and quality leather.
Pros
Great form, fit, and functionality out of the belt with core support and stability
The lever function is a clean design and easy to use
Well-tested and researched for optimal effectiveness
USPA approved is awesome
Cons
Material on the buckle could be a bit better
Price: $120.00
Best Lifting Belt For Beginners
Those just starting out as powerlifters and bodybuilders may be unfamiliar with weightlifting belts and what to use them for. To start, an entry level belt should be comfortable and offer support but be very simple to use and here is where a Velcro strap comes into play. Harbinger has created a flexible, yet durable nylon belt with a Velcro strap so beginners can lift big in a simple way.
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger offers a great nylon lifting belt made from thick, flexible, heavy duty nylon which works to provide maximum comfort and durability while maintaining muscle warmth. Since the stitching runs in parallel lines across the entire belt, it allows for uniform support and better stabilization. The 4-inch belt with an extra wide 3-inch strap offers the proper lower back and abdominal support for those heavy lifts and big gains. The steel buckle makes tensioning more than easy for convenience and overall, this belt is great for both flexibility, stability, and core support.
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
Pros
The thick Velcro offers for great durability and support
Comfortable fit and aids in muscle warmth
The steel buckle makes for easy and simple adjusting
Cons
Not as rigid as other belts, so there may be others with more support
With Velcro straps, you always run the risk of durability issues
Price: $21.99
Check out our individual review for Harbinger 4’’ Nylon Weightlifting Belt here!
Best Lifting Belt For Squats
Another big lift, squatting requires serious attention to form, especially as you stack more and more weight on. What you want out of a great squatting belt is something to offer core support and to keep your back neutral while offering balance and stability with some free movement. Pioneer creates amazing lifting belts that are durable and versatile to keep you safe during squats and seeing huge gains as powerlifters and bodybuilders.
Pioneer Leather Deadlift Belt
Pioneer Leather Deadlifting Belts are made from full grain sole leather to allow for repeated abuse and the prevention of wear and tear over time and are 6.5mm thick. The nickel-plated rivets and buckles hold this belt together and show true craftsmanship both in terms of look and quality. The beveled edges are put in place for added comfort, giving customers a sense of ease that Pioneer cares about the smaller details as well in their quest to make a great belt. Strong enough to be durable and last a long time while also allowing for comfort and versatility, you will feel great about any workout that comes your way. Made right here in the United States, this belt is an all around great addition to your gym bag and workout routine.
Pioneer Weightlifting Belts are great for heavy lifts and provide 6.5mm thickness for quality and durability. The tapered tongue and single prong buckle are perfect for a snug fit.
Pros
Three great size options with all being 6.5 mm thick
Nickel plated rivets and buckle are durable look great
Full grain sole leather allows for great strength and pliability
From a reputable and honest company in Pioneer
Cons
Unknown if belts are approved for competition or not
Price: Prices range from $54.95-$75.95
Check out our individual review for Pioneer Leather Deadlift Belts here!
Best Leather Lifting Belt For Weightlifting
Using a belt during weightlifting can be challenging as some weightlifting belts tend to interfere with your lift and cause more headache than you may like. A belt that will allow you to move freely while still offering great support is out there and Gymreapers is the way to go. Being lightweight and form fitting, you still get optimal movement for whatever exercise you need done as powerlifters and bodybuilders along with added core support and stability.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other legs and back workouts, this belt can allow you to generate strength and power effectively.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection
Lightweight and form fitting while still being versatile
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Benefits Of A Weightlifting Belt
Lifting belts provide for a host of solid benefits for powerlifters, bodybuilders, and other strength athletes, and primarily, they can support your core which is needed to conduct those heavy lifts.
Benefits of weightlifting belts include:
Reduce lower back strain: Although a lifting belt is not a back brace, it helps keep your core engaged (1), alleviating strain on your lower back.
Increase stability: Allow for better range of movement (2) and stay more stable and supported for bigger lifts.
Decrease risk of injury: Lift more weight efficiently with less worry of unwanted pain by providing for more support, comfort, and versatility to your lifts.
What To Look For
Finding the right belt is really all a choice of personal preference and comfort, but there are some things to consider to find exactly what you are looking for to get out of the belt. For serious weightlifters, you may want to look into a leather lifting belt. These tend to be durable and last quite a long time. You also want to consider if you want a prong buckle or a lever. A lever buckle allows for greater convenience and a snug fit but again, this just comes down to your personal preference on the matter.
Leather Vs. Nylon
Leather weightlifting belts are indeed one of the most popular and effective options for powerlifters and bodybuilders because they provide maximum support for the heavy lifts. There are different types of leather as well and the decision to choose one type of leather is usually based on personal preference. But top grain is usually the most durable where as suede (split leather) is not as much so. There are also synthetic leather belts which are obviously not the same as real leather although some can be pretty effective. A good leather belt should be able to adequately support you by keeping your core muscles compressed and spine stiff throughout the lift (3).
Nylon material is much more flexible than leather and it’s also much more versatile. So, if you need a belt to do CrossFit type activities and/or if you just need some additional back support for walking around the house or anywhere really, then nylon is a good option. Nylon belts won’t entirely have the same support as a leather belt would but it really depends on the resistance loads used for weightlifting/activities (4). Many top athletes and lifters go with nylon for its versatility. And there are often many different materials blended with nylon for maximum durability and support like neoprene, polyester, and cotton.
How We Choose
When looking at the best weightlifting belts, especially for those powerlifters and bodybuilders, it’s important for us to first look at the reputation of the brand because a company should work for you and give you the best product around. The quality of the belt and its material is also very important because longevity and durability matter greatly. You don’t want a belt to last a short time, for it takes some getting used to and once it’s broken in, this can work wonders for you. We lastly look at price. We know sports equipment can get expensive but it is possible to find great products at affordable prices to maximize your gains without breaking the bank.
FAQ Section
What is the best weightlifting belt?
SBD 13mm Lever Belt. This belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years.
Do I really need a belt?
While you don’t really need a belt, it can greatly affect your lifts in a positive way. If you are more comfortable taking a natural approach, that is absolutely fine, but a belt can give you comfort and support in knowing you are more safe lifting that big weight as opposed to without (5).
When is the best time to wear a belt?
It is best to wear a belt when maxing out and performing very heavy lifts. But for those who are more comfortable wearing it for most exercises, that works too. It is important that you don’t become reliant on it because that can cause negative effects that you just don’t want.
Wrap Up
Finding the right weightlifting belt can be challenging. Your weightlifting goals and big gains are important for your overall growth but doing so safely and effectively should be top priority. When looking for a good belt, it is helpful to consider both flexibility and support, but also durability and affordability. A good quality lifting belt can be your best friend in the gym for years and the investment should only be a benefit to you. Check out our list of these top lifting belts and really work to see those big gains get even bigger.
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
Miyamoto, K.; Iinuma, N.; Maeda, M.; Wada, E.; Shimizu, K. (1999). “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles”. (source)
Finnie, S. B.; Wheeldon, T. J.; Hensrud, D. D.; Dahm, D. L.; Smith, J. (2002). “Weight Lifting Belt: Motivations For Use”. (source)
Kingma, Idsart; Faber, Gert S.; Suwarganda, Edin K.; Bruijnen, Tom B.; et al. (2006). “Effect of a Stiff Lifting Belt on Spine Compression During Lifting”. (source)
Cholewicki, Jacek; Juluru, Krishna; Radebold, Andrea; Panjabi, Manohar M. (1999). “Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure”. (source)
Frankel, Christopher C.; Kravitz, Len. “The Weight Belt Controversy”. (source)
Boost Your Bench Press With A Pair Of Weightlifting Gloves
How weightlifting gloves can boost your bench press and increase gains.
When it comes to your bench press needs, we often neglect what a good pair of weightlifting gloves can do. We all love to bench, right? It’s become something of our gym calling card. But knowing the right way to bench and the approach to lifting accessories can take us a long way, especially as we seek to lift the most amount of weight possible.
The bench press is thar exercise we all know and love and can greatly influence our growth and development. What weightlifting gloves can do are offer support and protection while also enhancing grip, so you feel more supported and can better tackle any and all of those lifting needs you want to most.
Let’s take a look at the bench press and see what this is all about. We’ll talk about what it is and what it’s known for, what muscles are worked, the benefits of it, and how weightlifting gloves can be a game changer for your ability to perform this exercise.
What Is The Bench Press Known For?
The bench press is an effective chest building exercise as we all know, and is known for its ability to increase strength and size in your upper body (1). One of those three powerlifts that everyone loves to perform, the bench press has become that thing we all compare amongst ourselves.
Similar to the mile for the runner, a common question of how much do you bench is asked around gyms. But the bench press isn’t something to be taken lightly and while athletes of all experience can perform it, when it comes to lifting big weight, it shouldn’t be taken for granted.
Muscles Worked
The main muscle group worked in the bench press is your chest. What you will find is your pecs will feel a serious burn and those muscles will be fired up for growth. Your triceps and shoulders do get work done as well given the nature of the movement and your abs, since they are engaged to keep your back against the bench, will also get a little work done for what their need to stay tight.
Benefits Of The Bench Press
Benefits of the bench press cannot be ignored and this exercise will work wonders for you and your ability to see only the best gains. While it is important to have the best form so you reap these great benefits, don’t neglect what this workout can do for all your goals.
Benefits of the bench press include:
Increased chest growth: This exercise can work those chest muscles so they increase in strength and size for the best gains (2,3).
Works tris and delts: It can also work your triceps and shoulders as a result of the movement so you see good gains to these muscles as well.
Increases pushing power: This exercise is perfect for increasing pushing power and allowing for you to maximize any pushing movement, whether it be sport specific or more functional.
Counteracts pulling muscles: This exercise can help you counteract those pulling muscles, since this is a pushing exercise, allow for better muscle balance.
Plenty of variations: With plenty of variations, you can diversify and add variety to your workout so you work the same muscles but in a different way to increase muscle confusion.
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How To Perform It
Lie on the bench with your feet planted on the floor.
Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight.
Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chest.
With your feet planted on the ground, initiate the upward movement to return to the starting position.
Repeat for your desired number of sets and reps.
Related: Why You Should Use Lifting Gloves In Your Workouts
What Are Weightlifting Gloves?
Weightlifting gloves are a great piece of workout equipment able to improve grip strength (4), add wrist support (5), provide palm protection, and add an overall better sense of feel for your workouts. The choice to wear weightlifting gloves is a personal one, but one worth considering for what these can do for your overall sense of comfort, support and protection when lifting big weight.
Benefits Of Weightlifting Gloves For The Bench Press
What you will find with the bench press is an exercise that puts a lot of strain and potential stress on your hands and wrists. Given the load of this exercise and the beating your hands take, on top of the movements your wrist must do, weightlifting are the perfect piece of equipment for you and your long-term bench press goals.
For those who feel they need wrist support and better palm protection, these gloves are perfect for improving your bench press. The constant wear and tear of our hands on the grip of the bar can be uncomfortable and that unpleasant feeling is just something we can’t have.
With the bench press, grip strength is incredibly important as well for with so much weight under you, the last thing you need is to lose your grip. By working to provide for better grip and allow yourself the opportunity to feel mor supported under all that weight, you will feel as though you have what it takes to succeed and see those bench press PRs in no time.
Check out our list of the Best Weightlifting Gloves for the best in support, protection, and grip!
Wrap Up
The bench press is a monster lift and with weightlifting gloves, you can feel more supported and protected for whatever comes your way. Weightlifting gloves have the ability to offer better support and protection so you can reap the benefits of increase strength and size that the bench press has to offer. Consider weightlifting gloves today and don’t sacrifice any of your bench press gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Algra, B. (1982). “An In-Depth Analysis of the Bench Press”. (source)
Saeterbakken, A.; et al. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Kikuchi, N.; et al. (2017). “Low-load bench press and push-up induce similar muscle hypertrophy and strength gain”. (source)
Lee, J.; Sechachalam, S. (2016). “The Effect on Wrist Position on Grip Endurance and Grip Strength”. (source)
Buhman, D.; Cherry, J.; Bronkema-Orr, L.; Bishu, R. (2000). “Effects of glove, orientation, pressure, load, and handle on submaximal grasp force”. (source)
Be Your Own Trainer: The Only 3 Exercises You Need To Know
The Essentials of Bodybuilding
While there are many components to bodybuilding, 3 of the main essentials are “show”, “performance”, and “”strength”. The “show” is how you look on stage, how your physique shows up on a particular day. The “performance” is would have to do with posing and athleticism. And finally “strength” which allows you to lift heavier, breaking down more muscle fibers and building more mass.
These three elements should allow you to show up prepared for any contest or just look immaculate for the summer. Here are 3 exercises for the 3 essentials of bodybuilding.
The “Show”: Snatch-Grip High Pull
Every builder wants to look yolked. If not, you’d be doing crossfit. Not only do you want the strength and athletic gainz, but you want the sculpted mass look to boot.
The snatch-grip high pull is the perfect exercise for that intimidating larger than life look of a bodybuilder. This exercise targets the shoulder pad area of the delts, traps, and mid-back that give you that “don’t [email protected] with me” look.
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For the high pull, focus on exploding upwards with the lower body and hips to create upward momentum. Then pull the barbell violently toward your neck – anywhere between the nipple line and neck constitutes a high pull. Keep the bar close and the elbows high.
Athleticism: Power Snatch From Hang
This is good for explosive movements, coordination, and full shoulder mobility. The power produced is also very high for this exercise. You get higher acceleration and rate of force development and peak velocity in the power snatch – all elements that are key to ultimate performance in explosive sports.
Step by step instructions provided in the video below.
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Power: Deadlift
We know this isn’t exactly the newest exercise, but if someone said it best…This exercise is still the best hands down for pure, raw strength.
No movement transfers better to strength than picking things up from the floor and carrying stuff with your hands, the two most important tasks in strongman competitions. It’s primitive, yet so true, “I lift things up, I put them down.”
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But at this stage, you know everything about the deadlift, as there’s countless articles written about the benefits of this compound movement. What we will suggest is the Jean-Francois Caron method (Max out on rack deadlifts then 6 sets of 3 reps of floor deadlifts). He’s known for deadlifting over 900 lbs for reps, so I’d take note.
There you have it, these 3 exercises will help you develop three very important components to bodybuilding. Try out these 3 exercises at let us know what you think. Be sure to follow Generation Iron on Facebook and Twitter.
3 Recovery Basics For Hard Lifters
There are some easy ways to recover after a hard workout!
We all want to look like epic Greek statues. The kind of physique that can hold it’s own in a colosseum. Interestingly though, the best physiques aren’t made solely from lifting hard and pushing your limits. You also need a recovery component.
In fact, all the training you do means nothing if you can’t recover from it. There’s something to be said about working hard, but don’t forget about resting hard.
Ultimately, when you train, you have to provide a strong enough stimulus or signal for your body to change and adapt. To provide that signal, your training has to be hard and with hard training comes fatigue. Fatigue prevents you from training hard again, so the quicker you can get fatigue to disappear, the sooner and more productive your next training session will be allowing you perform better and thus, continue sending that sweet stimulus that enhances your physique.
Without this emphasis on recovery, you’re training hard for the sake of training hard without providing further growth. It’s like when you read a book when you’re tired. You might get through pages of pages of words, but not actually attain anything from the text.
But anyways, here’s how you recover like a champ.
Sleep Your Face Off
Sleep is responsible for hormonal production and exercise recovery. Sleep also keeps your brain sharp especially if you have to work a high-stress job on top of doing complex exercises at the gym. Sleep also predicts how cranky you are as human. It doesn’t even take any studies to know that.
Poor sleep hygiene is also linked with more illness. Inflammatory markers and stress hormones skyrocket making you sick and preventing proper repair of muscle tissue. With less sleep, you’re also immediately at a greater risk for heart disease, stroke, high blood pressure, and cognitive decline. So, it be a shame to work so hard in the gym for many of those benefits to be negated or worse, an early death. Just being real.
So if it’s not blunt enough for you yet, your biology is designed to rest within a certain cycle, not stay up scrolling on Instagram for hours.
The general recommendations for athletes is 7-9 hours of high quality rest. This allows you to get plenty of REM and Non-REM sleep.
Non-REM (rapid eye movement) sleep is deep sleep where your brain has low activity. Relaxation is high and body structures are repaired. This is where lots of muscle and bone repair takes place.
REM (rapid eye movement) sleep is where your brain has higher levels of activities. Vivid dreams tend to happen as the brain is providing energy to restore your brain.
Both stages are important and your body will switch back and forth between them, so it’s essential to get as much sleep as you can especially if you’re somebody who lifts hard.
If you’re struggling with sleep deprivation, here are some simple yet highly effective tips for you:
Keep a consistent sleep schedule
Create a good sleep environment with silence, darkness, and comfortable bedding
Exercise daily and get a little sunlight during the day
Have a relaxing ritual before bed especially if you workout late at night or are prone to excessive device usage
Minimize caffeine or alcohol consumption especially near bedtime
Eat Like a Champ
Food serves many purposes in your life, but one of the most important is that it’s fuel. It’s quite literally the nutrients and building blocks for your entire system, not just your muscle. You can’t produce strength or even get up in the morning to go pee without endless enzymes, nutrients, and transmitters doing their job.
This all requires food, so feed your body well. Most meatheads already know to consume lots of protein. This is the bare basic that will skyrocket your recovery game if you’re more of a novice. Be sure to consume at least 0.8 grams per pound of bodyweight each day of protein. Going for gram 1 gram per pound of bodyweight is a safe and simple target for many people.
Protein will build muscle, repair tissues, and improve sleep which we discussed is great for your recovery.
Beyond protein intake, you’ll need a high enough caloric intake. Protein alone is only one macronutrient. You’ll need carbs for serotonin production and fat for testosterone production. More importantly, all three of these nutrients provide calories which is the basic unit of energy. You need calories to maintain tissue and provide literal energy for all the processes in your body.
Many lifters especially females tend to live year-round in a state of chronic dieting, chasing abs, and being overly restrictive. Your best training recovery comes from more calories not less. Gladiators don’t look and perform the way they do because they eat like rabbits.
So be sure to eat a sufficient amount of calories year-round. Bulking is great to have extra calories. Dieting down is fine too, but make sure you do it slowly to prevent crash dieting with insufficiently low calories.
Beyond the basics of macros, nearly every micronutrient plays some direct or indirect role in exercise recovery. So foods like pizza and churros are great for brining calories up, but they’re piss poor at providing appreciable vitamins and minerals.
I’m not saying pizza and churros are bad for you. Heck, I can kill a whole pizza and all the churros you give me, but the majority of your diet during the week should consist of whole nutritious foods. Excessive processing especially when nutrients aren’t refortified causes food to lose nutrients.
A multi-vitamin can be a decent insurance policy, but many are quite poor in design and they don’t provide key compounds only found in whole foods. So be sure each meal has a lean protein and a vegetable if you can. Also, eat plenty of fruits, legumes, nuts, and grains. You feed your body well and it will recover well. It’s not rocket science, but the simplicity of this message is often lost in our world where people adore overcomplicating things.
Monitor Your Training Program Meticulously
Recovery is by definition, a return to baseline. This means your performance needs to come back. Let me explain. If you did 3 sets of 12 with 155 lbs while training close to failure, you will accumulate fatigue.
That fatigue needs to dissipate before you’re able to hit 3 sets of 12 with 155 lbs again. This is why tracking your performance is so important. It allows you to objectively understand how much training you can handle before that exercise is repeated.
One of the most underrated ways to recover better is to train better. If your training is excessive, no recovery tactic can help with that. Thus, you need your training program to have a good balance of volume, frequency, and proximity to failure.
The closer you train to failure and the more sets you do, the more fatigue you’ll accumulate. So, if performance is dropping too often especially even after deloads, you need to do fewer sets to failure or do fewer sets period.
Beyond adjusting your training, you can also incorporate deloads to recovery better. Deloads can be pre-emptive or auto regulated. This means, you can deload once you’re starting to feel drained from training despite no drop in performance or you can deload at the first evidence of performance decline.
Either is fine, but what’s important is the deload is a temporary drop in training volume to allow for fatigue to dissipate. Usually advanced lifters will have to deload every few months.
Lastly, the low hanging fruit I see in recovering better with your training is to optimize exercise selection.
You’re essentially trying to recover from the fatigue imposed on your body. Without this fatigue, you could train forever and grow to Hulk status by next week. Unfortunately fatigue is inevitable, so the best we can do is minimize it with good exercise selection.
This means choosing exercises that stress muscle tissue to trigger hypertrophy that minimally fatigue us.
Believe it or not, this usually means cutting out barbell exercises for db, cables, or machine variations. The latter builds comparable or more muscle, but at a fraction of the fatigue. Think about how you feel just after 2 sets of barbell back squats or conventional deadlifts. Your low back is torched and your joints are more inflamed than a shin getting hit with a scooter.
So in the words of Lee Haney, “stimulate, not annihilate.”
Recovery is The Way
Training only has meaning if you can recover from it. If you can’t recover properly, you’re collecting fatigue, skyrocketing muscle loss, and getting tired with no results to show. So lame right?
So sleep hard, eat like a champ, and meticulously monitor your training. More isn’t always better. Being perpetually tired isn’t always better. And busting your balls trying to power through clear performance declines is stupid.
Learn to rest and recover, so you can make gains.
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CrossFit vs Bodybuilding vs Powerlifting – Which One Should You Be Doing?
Choose Between The Three Heavyweights: Crossfit vs Bodybuilding vs Powerlifting
A person has many options to choose from when they decide they need to work on their health and fitness. Bodybuilding and powerlifting are relatively old sports as compared to CrossFit which has earned a loyal following and is spreading like wildfire.
While you could be the jack of all trades and can do CrossFit, bodybuilding, and powerlifting, you won’t see much progression in any of them. Choosing one sport and sticking with it will get you better results and mastery over it.
If you’re about to start your fitness journey or are thinking of making a switch between the sports, this article will help you learn more about the three sports. All the three sports have fundamentally different purposes and you need to choose the one which matches your goals.
CrossFit
If you’re someone who is into functional movements, CrossFit is the right fit for you. CrossFit is a high-intensity training program which helps people of all sizes and shapes build strength and conditioning.
According to CrossFit’s official website, “CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.”
CrossFit is different from bodybuilding and powerlifting as it is more accepting and encouraging. In CrossFit people usually workout in groups and follow a WOD (workout of the day). CrossFit gyms are radically different from commercial gyms as they don’t have any ellipticals, treadmills or weight training machines.
Bodybuilding
The main purpose of bodybuilding is to build muscle mass. Bodybuilders undergo high-intensity resistance training to build muscle and conditioning. If you’re a fan of the muscle aesthetics, bodybuilding is for you.
Bodybuilding first came into the limelight when Arnold Schwarzenegger, a 7X Mr. Olympia, made his Hollywood debut. Bodybuilding is the art of sculpting your body. You can work on your body and bring up your lagging muscle groups.
Bodybuilding primarily deals with building muscle mass and strength. As compared to CrossFit and powerlifting, bodybuilding is the most popular sport and you have a gym with weight lifting and cardio equipment on almost every block.
Powerlifting
Powerlifting is a test of strength and deals with lifting heavy weights on the three compound movements the bench press, deadlifts, and squats. Many people confuse powerlifting with strongman and Olympic lifting.
While powerlifting consists of the three compound movements, strongman is a wide-ranging sport. Strongman competitions challenge your strength and endurance and include events like log presses, truck pulling, keg lifts, etc.
Olympic lifting or weightlifting, on the other hand, consists of two lifts, snatch and clean and jerks. Snatch and clean and jerk are exercises you might have seen athletes perform during the Olympic games.
The main focus of powerlifting is to get stronger and lift heavier weights. A competitive powerlifter is always training to beat his own PR. If you have a knack for lifting heavy weights and enjoy doing it, powerlifting is the sport for you.
While all the three sports have different purposes, all of them require discipline in the form of training, nutrition and recovery.
Which of these three sports do you follow? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
WATCH: Larry Wheels Completes Six Reps With 85kg Dumbbells
Larry Wheels displayed yet another impressive lift.
It seems as though Larry Wheels is accomplishing a new insane lift each day. That has certainly been the case since he returned from a quad injury back in September. The trend continued on Wednesday as Wheels returned to Instagram to show off his recent triumph.
Wheels decided to hit shoulders hard and completed six reps with an 85kg (187.4lb) dumbbell in each hand. This is the latest feat for what has been a incredible display over the last two months.
“187lb/85kg dumbbell shoulder press!It says 100kg but I weighed it and it’s actually 85kg.Black PR wrist wraps from @teampersonalrecordHUGE Black Friday sale 24-29!”
Larry Wheels explained that the dumbbells were labeled as 100kg but he weighed them to find out they were actually 85kg. This does not diminish the lift given the fact he was able to complete six reps.
Back in September, Wheels suffered a quad injury while performing an insanely heavy squat. He was forced to take some time off but it did not last long. This came one week after he was able to set a personal best with a 950-pound squat. This began what has been a stretch of different personal records being set.
Wheels is no stranger to big shoulder lifts. At the end of October, he set a new PR with 17 reps using 140-pound dumbbells. Other feats include a 585-pound bench press for four reps and a 765-pound deadlift for seven reps, which is another PR.
Larry Wheels has not competed in a sanctioned event since the 2020 Xtreme Powerlifting Coalition (XPC) Arnold. This is a competition where he finished first. Eddie Hall currently holds the world record for shoulder press with a 110kg (242.5lb) lift completed in January of 2020.
It is unknown if Wheels has his eye on any world records in the upcoming months but we do know that he is setting new PR’s daily. This is a trend that he has continued since returning from his injury and has gotten back into full gear when it comes to powerlifting. It is always something to watch when Wheels posts a new lift and he has done so frequently. It will be entertaining to see which life he goes to next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Calum Von Moger Shares Insider Tips and Tricks for Improved Bicep Peaks
Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/091990
Division
Era
Nationality
Classic Physique
2010
Australian
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
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Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
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Exercises
Sets
Reps
Incline Dumbbell
4
8-10
Flat Dumbbell Fly
4
10-12
Dumbbell Pullovers
4
10-12
Flat Bench
3
8-10
Dips
3
Failure
Day 2 – Back Day Workout
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Exercises
Sets
Reps
Lat Pulldown
4
10-12
Barbell Bent Over Rows
4
8-10
Dumbbell Single Arm Rows
4
8-10
Close Grip Lat Pulldown
4
10-12
Barbell Deadlifts
4
10-12
Day 3 – Shoulder Workout
[embedded content]
Exercises
Sets
Reps
Barbell Standing Press
4
8-10
Seated Barbell Press
4
8-10
Seated Dumbbell Press
4
8-10
Side Lateral Raises
3
Failure
Standing Bent Over Rear Delt Fly
3
10-12
Barbell Shrugs
3
6-12
Day 4 – Leg Workout
[embedded content]
Exercises
Sets
Reps
Leg Extension
5
8-10
Front Squat Machine
5
8-10
Leg Press
4
8-10
Leg Curls
4
12
Standing Smith Machine
4
15
Calf Raises
4
25
Day 5 – Arm Workout
[embedded content]
Exercises
Sets
Reps
Preacher Curls
4
8-10
Barbell Curls
4
8-12
Concentration Curls
4
8-10
Cable Extensions
3
8-10
Lying Skullcrushers
4
8-10
Rope Pulldowns
3
12
Day 7 – Biceps & Tricep Workout
Exercises
Sets
Reps
Close Grip Bench Press
3
8-10
Dumbbell Pullover
4
8-12
Dips
3
Failure
DB Triceps Extensions
3
8-10
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
View this post on Instagram
What’s my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these ? . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.
A post shared by ??VON.MOGER (@calumvonmoger) on Aug 27, 2020 at 11:58pm PDT
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.
The Best Caffeine Pills For Bodybuilders & Weightlifters 2021
It’s no secret that weightlifters and bodybuilders like caffeine.
Just take a look at the supplement facts labels of most pre-workouts on the market and you’ll see dosages of anywhere between 100-450mg caffeine anhydrous in pre-workout supplements (“anhydrous” simply meaning caffeine has been dehydrated into powder form).
Here’s the problem though:
Taking huge dosages of caffeine can cause jittery side effects and energy crashes.
Consuming caffeine too frequently leads to you building a tolerance to it, making caffeine less beneficial long-term.
The good news is that you can enjoy the benefits of this stimulant long-term if you don’t consume caffeine every day and choose to take smaller dosages each time – around 50-100mg instead of monstrous 300-400mg dosages per serving.
In fact, a study found that a total daily caffeine intake of around 200mg or lower has proven to deliver improvements in [1]:
Alertness & Mood
Cognition
Athletic Performance
All the above without side effects.
Since you’re here to learn about the Best Caffeine Pills on the market – whether it’s for weightlifting or bodybuilding, as an alternative to coffee, to boost your energy levels and focus more at work, we’ll show you our favorite product below…
Performance Lab Stim
Performance Lab Stim is ultramodern stimulation for precision and performance to help restore caffeine-depleted brain chemicals for clean energy.
Key Benefits
Enhanced physical and mental performance whether taken pre-workout, as a coffee alterative, or to stay alert at work.
No risks of side effects such as jitters, anxiety, or heart rate issues.
Replenishes B-Vitamins that have shown to be depleted by caffeine intake to keep your body performing at its best.
Quick Summary
Whether you want a coffee alternative, pre-workout energy boosts, or to stay alert and focused at work, Performance Lab® Stim delivers something for everyone.
Delivering a safe-but-effective 50mg natural caffeine dosage combined with 100mg Suntheanine® L-Theanine (to form the optimal smart-caffeine 2:1 ratio), you’ll be sure to experience more mental and physical performance benefits, without the risk of jittery side effects associates with higher caffeine dosages. That means that you can safely “double-up” or even “triple-up” on servings if you have a higher tolerance, while still catering to those with lower caffeine tolerances.
The added 250mg of Ajipure® L-Tyrosine ensures that you benefit from enhanced cognition great to boost mind-muscle-connection in the gym or concentrate at work.
Completing the supplement facts label for Performance Lab® Stim are the highly bioavailable NutriGenesis® B-Vitamins to help restore what caffeine has shown to deplete in clinical studies.
Caffeine Pills for Bodybuilding: Should You Take Them?
Some of the main consumers of caffeine are weightlifters and bodybuilders. After all, caffeine anhydrous is a main ingredient in most pre-workout and fat burner supplements…of course, unless they’re “non-stim”. There’s even many gym goers that drink a cup of black coffee before heading to the gym for a quick energy boost, if they’re not into supplements. So, it’s been a fairly natural progression for athletes to look into caffeine supplements as a way to enhance their performance.
But Do Caffeine Pills Help Bodybuilders, Weightlifters, Or Powerlifters?
Caffeine was actually banned by the World Anti-Doping Agency (WADA) for use in Olympic games until 2004 [2]. This should show you how effective it really is at improving your performance. Let’s get more specific to bodybuilding, though. We found a study conducted in 2018 that proved caffeine’s ability to boost muscle strength and power, after participants consumed caffeine via capsule form [3]. Another clinical report in 2019 found that caffeine is able to improve both bench press and squat performance [4]. For this reason, it seems fair to say that caffeine is indeed beneficial to bodybuilders, casual weightlifters, or competitive powerlifters.
How Much Caffeine Should A Bodybuilder Take?
In terms of consuming stimulants and other nutrients, dosage per serving is extremely important.
Take too little and you won’t feel a thing.
Take too much and you could experience jittery side effects.
You need to get dosage right. But it’s not always easy. Every single person has a different tolerance to caffeine, meaning everyone needs to trial different dosages to see what works best for them. However, studies have shown that the huge dosages of caffeine often found in pre-workouts or caffeine supplements aren’t ideal. One study in particular found that higher caffeine dosages (6-9mg/kg bodyweight) delivered lower benefits than smaller dosages [5]
The above findings corresponded with a study undertaken by Harvard Medical School; it found that more frequent smaller dosages of 0.3mg caffeine per kg bodyweight was sufficient in keeping participants awake and alert [6]. As a result, a product that delivers around 50mg caffeine per serving should be ideal as an “all-in-one” caffeine supplement, whether you’re looking to stay alert and focused at work or enhance your gym workout.
Caffeine Pills vs Pre-Workout Supplements
Large dosages of caffeine (6-9mg/kg bodyweight) have not shown to deliver any more benefits than smaller dosages. Meaning there is a point of diminishing returns – more isn’t always better with caffeine intake. In fact, the very maximum caffeine dosage that delivers increasing benefits seems to be 200mg per serving [7].
But taking 200mg caffeine in one serving may cause those with lower tolerance some issues, such as jitters, energy crashes, or anxiety. Especially if you plan on drinking coffee during your day too. Most pre-workouts contain around 200mg caffeine, but we’ve seen some that include dosages up to 450mg per serving. Due to these monstrous caffeine dosages causing issues, the supplements industry has seen a rise in the number of non-stimulant pre-workouts – for those that want to completely avoid any chances of jitters or anxiety problems.
But Which Is Better: Caffeine Pills Or Pre-Workouts?
Key Point: You shouldn’t really have to choose between a caffeine pill vs pre-workout supplement either – they both should deliver different benefits.
For example, pre-workouts should contain nitric oxide boosters to promote blood flow (and muscle pumps), as well as scientifically proven nutrients to improve your strength and endurance, such as creatine.
If you’re only taking a pre-workout for the energy boost, then you’ll probably be as satisfied with a caffeine supplement such as Performance Lab® Stim. You can then stack a caffeine pill with a non-stimulant pre-workout for times when you want extra performance benefits during your gym sessions.
Are Caffeine Pills Healthier Than Coffee?
First of all, we love coffee. And so does most of the world. Coffee is one of the main reasons why caffeine is one of the most consumed commodities available. Most people simply don’t care whether coffee is “healthy” or not. However, those that do often turn to caffeine supplements as an alternative to coffee. This is because advanced caffeine pills contain B-Complex vitamins, helping to restore your levels of B-Vitamins that caffeine intake depletes [8]. Taking into account the fact that coffee depletes your B-Vitamin levels without replenishing them, caffeine supplements containing B-Vitamins can be seen as ‘healthier’.
Why Performance Lab® Stim Is Our Top Caffeine Supplement
It’s not often we find a caffeine supplement that offers a sensible dosage of natural caffeine (sourced from coffea robusta seeds). A modest 50mg natural caffeine per serving is enough to deliver a small ‘kick’ in energy levels without going overboard – and you can take double servings if you’re looking for a bigger energy boost pre-workout.
A study concluded that 50mg caffeine, paired with 100mg L-theanine, significantly improved performance on cognitively demanding tasks [9]. So Performance Lab® Stim also comes with 100mg L-Theanine – everything is clinically backed.
Performance Lab® Stim also delivers the essential B-Complex Vitamins that are depleted from caffeine intake. As well as L-Tyrosine, which Nootropic Geek considers to be one of his favorite nootropic ingredients.
For us, Performance Lab® Stim is the full package. We call it ‘Caffeine 2.0’.
Performance Lab Stim is ultramodern stimulation for precision and performance to help restore caffeine-depleted brain chemicals for clean energy.
Conclusion
In terms of being a supplement that gym goers, bodybuilders, or powerlifters take, caffeine pills are pretty new to the party (compared to how long creatine and protein powder has been used for). Caffeine supplements were once associated with being synthetic, cheap, white pills that just delivered high amounts of caffeine and nothing else. The good news is that the industry has made huge leaps forward in creating “advanced caffeine supplements”.
Now, we see top quality supplements containing caffeine sourced from completely natural sources (coffea robusta seeds), paired with L-theanine for maximum effect. As well as providing B-Vitamins in the exact quantities that caffeine depletes your body of them with nootropic ingredients to ensure that you experience even more benefits to your mental performance. After trying and testing numerous caffeine supplements on the market, our top recommendation goes to Performance Lab® Stim.
Try Performance Lab Stim Today
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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 and Envato
References
[1] Spriet L. Exercise and Sport Performance with Low Doses of Caffeine. Sports Med. 2014; 44(Suppl 2): 175–184.
[2] Aguilar-Navarro M. Urine Caffeine Concentration in Doping Control Samples from 2004 to 2015. Nutrients. 2019 Feb; 11(2): 286.’
[3] Grgic J. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2018; 15: 11.
[4] Grgic J. Caffeine Supplementation for Powerlifting Competitions: An Evidence-Based Approach. Journal of Human Kinetics. 68. 10.2478/hukin-2019-0054.
[5] Graham T. Metabolic, Catecholamine, and Exercise Performance Responses to Various Doses of Caffeine. J Appl Physiol (1985). 1995 Mar;78(3):867-74.
[6] Harvard Medical School. Small, Frequent Doses Of Caffeine Best Strategy For Staying Awake, According To New Study. May 12, 2004
[7] Wildman R. Boost Your Workout with Caffeine. Nutrition; Supplementation. Oct 29 2018.
[8] Ulvik A. Coffee Consumption and Circulating B-vitamins in Healthy Middle-Aged Men and Women. Clin Chem. 2008 Sep;54(9):1489-96.
[9] Owen G. The Combined Effects of L-theanine and Caffeine on Cognitive Performance and Mood. Nutr Neurosci. 2008 Aug;11(4):193-8.
Tamara Walcott Sets Women’s Raw Deadlift World Record of 288.5kg
Tamara Walcott broke the previous record by 1.5 kg.
The 2021 World Raw Powerlifting Federation (WRPF) The Showdown in Kansas City, MO saw powerlifters set some big-time marks. There were records smashed, both personal and world. Tamara Walcott is high on the list as she set a new women’s raw deadlift world record of 288.5kg (636lb).
With “In the Air Tonight” by Phil Collins on the speaker, Walcott stepped up to the bar with nothing but a lifting belt and wrist straps. She performed the lift and from the looks of it, had plenty left in the tank. The world-record lift can be viewed on Walcott’s Instagram page.
Tamara Walcott put on a show during the event. She set a personal record with a 165kg (363lb) bench press. This was in addition to the world-record deadlift and competition-best squat at 265kg (584lb).
Walcott will have some room to improve on her world record. She beat the previous mark of 287kg set by Sara Schiff. Before Schiff, it was Jessica Springer who held the world record of 285.7kg. Walcott’s previous best during competition was set at the 2021 Kern US Open back in April when she lifted 272.5kg.
Walcott took to Instagram to post the lift and share some thoughts on the road she has taken to get to where she is.
“I’m not a natural born athlete ….. powerlifting did not come easy to me!!!! When I started this journey to getting strong back in 2017 … 315lb deadlift was my goal!!!! Today I exceeded expectations not only of myself but so many other people out there !!!!! I hope I made you guys proud! I hope I did y’all well! I hope you know YOU CAN DO IT TOO!!!”
Tamara Walcott began competing at events in 2018 at 34 years old. Out of six competitions, she has just one loss and has made an impact on all stages. Walcott competes in the superheavyweight division.
There have been plenty of impressive lifts made by Walcott over the years and that is not going to change. Walcott made this lift look easy and that means there could be some higher numbers in the future.
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