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October 2014
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Phil-Heath

by Taylor Normandeau

“Ambassador”. Not necessarily a word you think of when you start lifting weights in a garage or school weight room and envision your future as a bodybuilder. Every aspiring lifter visualizes growing to an unthinkable size of ripped mass and the ones who plan on competing picture themselves winning trophies and being on the front of magazines. While signing autographed photos might in some bodybuilders long term dreams, it’s very rare for most to really understand the amount of weight placed on those at the top of the sport.

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female_bodybuilder

by Geoff Roberts

One of our industries largest mysteries is the fear of “getting too big” and/or “getting bulky”. Bodybuilders spend years upon years taking anabolic drugs, eating five times as much protein as the average person, and training 6 days a week for over an hour in order to get huge and lean. Even with these extreme measures, some guys are unable to ever build an overly impressive physique. Why men and women alike insist on saying they “do not want to get too big” is beyond me. Obviously, not all of these people are naive enough to think that getting huge and muscular is accomplished by accidentally training too hard and eating right. That said, there has to be reasons people claim to fear getting too big, besides the ridiculous assumption that it happens uncontrollably overnight.

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bodybuilder-protein-drink

by Cade Thomas

The supplement industry is as trend based as any other. As soon as a new sub category is created and deemed worthwhile by even a moderate amount of research it is common for the market to be flooded with entries by all companies large and small, all taking a swing and throwing their hat into each respective category. More specifically, each window of timing surrounding everyone’s daily workout has seen it’s own glory day where it has dominated the supplement store shelves and ate up precious consumer dollars. We first really saw the emphasis be placed on the post-workout window, and recovery became something we were all obsessed about.

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kai-greene

by Cade Thomas

Muscle size, proportion, balance, symmetry, definition, balance, structure, shape. These are the words that most bodybuilders would (in previous generations) use when explaining the qualities that make great champion in this very subjective sport of ours. Over the years we have seen certain judging criteria take a back seat and a greater emphasis be placed on other elements that make a bodybuilder stand out among his peers, but one aspect that has skyrocketed to become the utmost measuring stick for how someone will place in a contest (especially in the amateur ranks) is conditioning. While being “in condition” used to mean being ripped enough to show a high level of muscle definition, an absence of water under the skin and also a full and healthy look to the muscle, it has now pretty much come down to being devoid of anything resembling a morsel of adipose tissue or h2o at any cost.

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lantas

by Mike Arnold

Whenever the topic of insulin comes up, inevitably, someone will ask me which form of insulin is “best”. While generalities may be appreciated by the impatient, they do us no favors in this instance, as experience level, individual need, finances, duration of use, and goals all play a role in determining which form of insulin is ideal. In order to simplify things, we will break down insulin into 3 main categories—short-acting, intermediate acting, and long-acting. Some examples of insulin which fall into the fast-acting group would be Humalog, Novolog and Apidra, while the original Humulin R (regular human insulin) and Novolin are considered intermediate acting. Both Lantus and Levemir fall into the 3rd and final group. Of the later two, Lantus has the longest active life in the body, remaining active for up to 26 hours, while Levemir usually tops out at about 12-16 hours.

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by Craig Titus
Craig Titus

“It’s not all drugs!” That may be true but I got news for you…..without steroids and other performance enhancing drugs, there is no professional bodybuilding period! Ok, in the July 2014 issue of Muscular Development Magazine there is an article by Dan Soloman called “It’s not all drugs.” After reading the MD exclusive commentary, I found myself compelled to respond. While I found the article to be slightly informative, it was much more amusing in its content. It was amusing because not one person states the truth or the utterly obvious… without steroids and other performance enhancing drugs, the IFBB or the NPC does not exist as we know it.

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squats

by Cade Thomas

Everyone who considers themselves half a bodybuilder (and probably most men in general) have been asked this question more than a few times in their lives – “How much do you bench?” Most of the time, people don’t even know what answer will impress them or what the numbers mean, they just seem to blurt it out in some awkward stutter when talking to another man who might carry some muscle. It’s not entirely certain how the bench press catapulted itself from a compound upper body exercise that builds big pecs into a physical representation for all things masculine and powerful, but it was the gold standard in dick measuring amongst testosterone fueled men of many generations.

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Chest-workout-rock-body-fitness

by Mike Arnold

The most basic component of every workout is the repetition. Although small, it forms the foundation of everything we do. In fact, the entire training experience, when broken down into its most fundamental essence, is comprised of nothing but reps. Perform several reps in succession and we have a set. Perform several sets and we have a workout. All are derived from and revolve around the concept of the rep. In addition to this distinction, the manner in which we perform our reps is also of considerable importance. Although seemingly trivial on the surface, rep performance plays a crucial role in determining the type of results we get from our training. Is strength your main focus? How about muscle growth? Are you training for explosiveness, or are you trying to build up your muscular endurance? If you look closely at the training styles of various athletes, you will see a significant difference in the way that they perform their reps.

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arnold-schwarzenegger

by Mike Arnold

“Bodybuilding isn’t about health” is a statement uttered frequently by today’s BB’ing enthusiasts. Yet, as a byproduct of the physical culture movement, its practice was rooted in a philosophy which placed health above all else. Throughout the first few decades of the sport, this core value remained central, with physical development being considered just one aspect of the greater whole, but as the years passed by a gradual transition took place, in which the original principles that defined the movement gave way to the appearance centered incarnation that dominates today.
This shift in priorities was met with no small amount of resistance, as bodybuilding purists continued to push their ideals on the masses, but as the 1960’s drew to a close it became apparent that the tide was changing.

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Bodybuilders

by Cade Thomas

The bodybuilding world seemingly has two entirely separate communities that at times seem almost clueless of the other’s existence and importance. In the first batch, we have the people who are involved actively at the contests and are involved with the local scene and surround themselves with people who are similarly involved. They talk to people at the gym about who is going to be in the upcoming shows and who will be moving up the ranks etc. While they are very likely aware of who is doing what in the IFBB they quite possibly are not “in the know” about the daily gossip amongst the top professionals on a global level.

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arnold-schwarzenegger

by Mike Arnold

As a beginning BB’r, one of the first things we are taught is the importance of nutrition in building a stand-out physique. We learn about things like calories, macro ratios, proper food selection, meal frequency, and how to combine all these things into a single cohesive program suitable for the attainment of our goals. For many BB’rs, that’s about as far as it goes. With these principles in place, many assume they’re doing all they can to support muscle growth on the diet front, but are they?

The truth is that we could eat 6 times a day, adhere to a macro ratio ideal for our metabolism, and eat what most would consider to be healthy foods, but this does not guarantee us maximum progress. At the most basic level, our results are determined not only by what we eat, but more importantly, what our muscles are able to absorb. This often ignored concept is directly influenced by numerous factors, two of which are insulin sensitivity and the ability to mobilize and activate Glut-4 transporters. By manipulating these factors in our favor, we can preferentially shuttle the nutrients we consume toward muscle cells and way from adipose tissue. This is what’s known as nutrient repartitioning and is essential for maximizing muscle growth and minimizing fat storage.

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bodybuilder-pizza

by Geoff Roberts

The hurricane of information that comes at us from all angles in this day in age makes it exceedingly difficult to decide what is right, wrong, legitimate, or phony. This reality is especially true with regards to nutrition. We have major public figures like Dr. Oz telling us to eat truck loads of grains and fruit and the news telling us that each whole egg we consume takes x amount of time off our lives. Let us not forget mainstream tv telling us that a cardboard box full of sugary, processed little hoops “may help lower cholesterol”.

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Gabe-Moen

by Cade Thomas

Super heavyweight national level competitor Gabe Moen has been a well known name in the amateur bodybuilding ranks for several years now. Standing over 6 feet tall, Moen is one of the more physically imposing individuals currently in contention for a pro card. While his frame still suffers from the simultaneous blessing and curse of ridiculous proportions, he has managed to add plenty of mass to it but still has some ways to go. Usually for a gentlemen of his height and stature, the most glaring complaint would be a lack in leg mass to create enough sweep to balance out the length of his limbs (he does still need to add size, mind you)…that hasn’t been the case in recent showings. Moen has had extreme troubles achieving the level of conditioning necessary to be successful at the Nationals or USA’s competitive landscape.

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by Craig Titus
Craig Titus

‘Random Thoughts’
Ok, so I have to admit I stand corrected! Just a short time ago it was my firm belief Kai Greene was the only bodybuilder possible of de-throwing Phil Heath. Then comes along Dennis Wolf smashing the competition with perfect scores at the 2014 Arnold Classic, Wolf is a beast and a serious threat to both Greene and Heath this upcoming Olympia. Keep in mind Wolf had to get past Shawn Rhoden to obtain until now, it was my belief Heath and Greene would stand alone battling for the top two spots for many Olympia’s to come… Enter Dennis Wolf.

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