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This Is How You Can Overcome A Cheat Meal
Ways To Overcome Your Cheat Meals
Whether it’s a planned cheat meal or accidental, the regret of eating junk food can linger in your head for days. While you can’t go back in time and undo what you did, you certainly can make some adjustments which can fix things and lower the cheat meal regret.
Almost all the diet plans have a planned cheat meal so you don’t have crazy cravings but these plans don’t take in consideration how much and when you sit down to eat. The saddest part about a cheat meal is the fact that most of what you’ll be eating is going to be empty calories.
Empty calories have no meaningful macronutrients in them. Since the empty calories have disproportionate proteins, fats, and carbs, they are useless for the body. The empty calories sit like useless fat in your body waiting to be burnt off.
Make Adjustments To The Next Day
If your cheat meal does go out of hand, you should do more than just regret it. Calculate the number of surplus calories you consumed in your junk meal. Apps like MyFitnessPal or a simple Google search will provide you with the nutritional values for most of the major fast-food restaurant items.
If you had 1000 extra calories in your cheat meal the previous day, you should take out around 50-60 grams of carbs and 10-20 grams of fats from your diet the next day to reduce the impact of the empty calories.
We won’t recommend reducing your protein intake especially if you’re on a muscle-building program. Making such small changes to your diet the next day can greatly reduce the feeling of regret and the negative impact of the food after having a big cheat meal.
Time Your Cheat Meals
You need to plan your cheat meals in such a way that you have time to burn them off later in the day. You should also consider switching your cheat day to a training day. Having a cheat meal on rest days can add to the negative effects.
You also need to avoid having your cheat meals near your bedtime. We recommend you have your craving food in the afternoon so your body has enough time to burn it off while you’re active and you can go for a HIIT cardio session later in the day.
While you plan your diet plan, you should also plan your cheat meals. You shouldn’t go to a fast-food joint and randomly order whatever you like. With a random approach, you’re more likely to eat more than you should.
Turn Your Cheat Meal Into Motivation
You shouldn’t let the memories of your cheat meal linger in your head. If it does happen, turn the feelings of having committed a sin into the source of motivation to go harder in the gym to achieve your dream physique.
In the end, whatever your cravings might be, you can always make healthier choices. With the growth in the F&B industry, you can always find a healthier and better-tasting alternative to your favorite hamburger or pizza.
Which is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
How The Reverse Grip Bench Press Improves Bodybuilding Strength
This variation of the traditional bench press will challenge grip and work your chest muscles differently to enhance your strength and physique.
The bench press. We all know and love it for what it does for our chest growth and addition to a stellar physique. As one of the big three powerlifting exercises, the bench press seems to be one those lifts to test sheer strength and mental will. When asked, how much you bench is a common question among those who lift, similar to what your mile is for running. Great for targeting the upper and lower chest, as well as your arms and shoulders, the traditional bench press is important for functional movements and enhancing grip strength, while giving you confidence in knowing you can lift big.
But variations of the traditional bench press are equally as important as sticking with a normal grip and continually adding weight. The reverse grip bench press is one such variation that can provide for great benefits to your overall strength and power that should not be overlooked. An exercise that can target your muscles differently and more efficiently, the reverse grip bench press is a unique alternative exercise to the popular bench press.
Let’s take a closer look at the reverse grip bench press. From what it is, to muscles worked, and the great benefits this exercise can provide, the reverse grip bench press is something you will want to add to your routine. On top of that, you won’t be disappointed with the results this has towards your bodybuilding strength and physique.
What Is The Reverse Grip Bench Press?
The reverse grip bench press is a bench press variation that will change your grip so your knuckles face downward. What this does is it will tuck your elbows more and work the muscle typically worked in the traditional bench press much more. Just like the bench press, you can change your grip to be more wide or narrow depending on your comfort level. This will also help take pressure off your shoulders to enhance your physical health and work those muscles you want worked most to a greater degree.
Muscle Worked During The Reverse Grip Bench Press
The muscles worked during the reverse grip bench press are largely the same as a traditional bench press. Your chest muscles will feel a serious burn, as will your front delts, triceps, biceps, and forearms, which will help enhance better grip. The strain on your shoulders is far less than the traditional bench press and will allow for better activation of these other muscles so worthwhile growth is achieved.
Benefits Of the Reverse Grip Bench Press
Build Upper Body Strength
Like any big lift, with proper form and diligence under big weight, you will see greater hypertrophy thus leading to serious gains. The reverse grip bench press is a great exercise to really work on building your chest, and by allowing more tuck in your elbows, they will not flare out and lose muscle engagement. Working your triceps, biceps, delts, and forearms, you get a well-rounded exercise that will really make those pecs pop while also adding definition and strength to your arms for increased stability and support.
Relieves Shoulder Stress To Avoid Injury
One great benefit of the reverse grip bench press is that it will relieve your shoulders of serious strain put on by the traditional barbell. We often times overlook the amount of stress put on our shoulders from big lifts, but this is a mistake. Unwanted shoulder pain and strain can lead to injury which will really affect the way we move with other exercises, as well as keep us out of the gym for longer. The reverse grip bench press will take this load off and allow us to thrive when it comes to lifting (1).
Add Diversity To Your Lifts
We all know that performing the same exercises over and over again will eventually lead to a training plateau, something we can’t afford to have when looking to increase our strength. Substituting in the reverse grip bench press will allow us to work those same muscles differently and to a greater degree, leading to increased growth and killing the monotony of the same old exercises.
Check out our list of the Best Barbells for great products that will work to enhance your gains!
How To Perform The Reverse Grip Bench Press
Here are the steps for performing the reverse grip bench press:
Lie on your back on a flat bench with your hands shoulder width apart on the bar. Your grip will be reverse, so your knuckles to the ground and hands in a supinated position. The rest is very similar to a traditional bench press. Lower the bar to your chest, making sure your elbows stay tucked in and feet grounded on the floor. Touch your chest softly and driving through your feet, push the bar back towards the top. Keep a slight bend in your elbow at the top keeping control and repeat for your desired number of reps.
Tips On How To Maximize Reverse Grip Bench Press Effectiveness
When performing the reverse grip bench press, making sure you stay solid and engaged is important. This will alleviate any issues with elbow flaring and too much arc in your back that can cause unwanted pain (2). Remember to keep a controlled motion as your form stays intact. The reverse grip bench press is a unique variation and will really enhance growth, but doing so safely is equally as important.
Wrap Up
The reverse grip bench press is a killer alternative to the traditional bench press as it will add variety to your workout and really target your muscles much more. This added engagement has great effects for growth and size, but also stability as you seek to always lift more. With those pecs popping and your arms really feeling great engagement, you won’t be disappointed with the results of the reverse grip bench press.
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
Barnett, Chris; Turner, Peter; Kippers, Vaughan (1995). “Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles”. (source)
Tungate, Phil (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Legendary Wrestler Bobby Eaton Has Passed Away at 62
Bobby Eaton was known as a incredible tag team wrestler that saw great success.
Legendary pro wrestler “Beautiful” Bobby Eaton passed away on Wednesday at the age of 62. The cause of death is unknown at this time.
Eaton’s sister, Debbie, took to Facebook to post the news of his death. Eaton was hospitalized in July after a fall that injured his hip and broke multiple fingers but it is unknown if this incident was connected to his death.
“I never wanted to have to post this ,but my Little Brother Beautiful Bobby Eaton passed away last night,” Debbie Eaton Lewis wrote on Facebook. When i find out all the details i will post them. Bobby was the kindest ,loving person you would ever meet . I loved him so much and going to miss him.”
Bobby Eaton made a name for himself as a tag team wrestler. He debuted at the age of 17 in NWA-Mid America before moving to the Continental Wrestling Association in 1980. As a member of Mid-south Wrestling, Eaton became a part of the Midnight Express, a tag team where e partnered with Dennis Condrey. This duo later moved to World Championship Wrestling, better known as WCW.
After a short hiatus from WCW, Eaton returned in 1993 and was a large figure in the company. After beginning to slow down in the ring, Eaton went to work for NWA-Mid Atlantic, where he helped form a new era of the Midnight Express. On October 23, 2015, Eaton wrestled his final match against Ricky Morton. This was a flashback to the legendary feud between the Midnight Express and Rock ‘n’ Roll Express.
Eaton enjoyed a nearly 40-year career that included six NWA-Mid America tag team championships along with three WCW tag team titles. He was inducted into the Pro Wrestling Hall of Fame in 2019.
Many pro wrestlers shared their condolences on social media and that includes Ric Flair.
“So Sad And Sorry To Hear About My Close Friend And One Of The All Time Greats, Bobby Eaton! Beautiful Bobby And The Midnight Express Were One Of The Greatest Tag Teams In The History Of The Business! Rest In Peace!”
So Sad And Sorry To Hear About My Close Friend And One Of The All Time Greats, Bobby Eaton! Beautiful Bobby And The Midnight Express Were One Of The Greatest Tag Teams In The History Of The Business! Rest In Peace! ?????? pic.twitter.com/DWTKeeL7wz
— Ric Flair® (@RicFlairNatrBoy) August 5, 2021
Generation Iron send out condolences to the friends and family of Bobby Eaton during this difficult time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cellucor Whey Sport Protein Powder Review
This powerful protein can influence real results for your muscle growth and recovery.
Product Overview
For all of our post-workout growth and recovery needs, it’s important to look for the right protein supplement to enhance our gains and leave us with a healthy option overall to give our bodies those vital nutrients. A grueling workout can deplete our body of essential nutrients we need most to not only grow and repair our muscles, but also to thrive on a daily basis. The right protein supplement can give us everything we want and then some and work to maximize every bit of our gains. Cellucor Whey Sport Protein Powder is that all-in-one post-workout product to offer complete performance and give our muscles what they need most to grow and recover.
While most protein powders stick to the essentials of whey, or something more non-dairy and plant-based for those looking to a vegan option, Cellucor has added glutamine and creatine to the formula to give you that added benefit to capitalize on all your gains. Aside from increased growth, a quality protein powder can also help keep you full so for those looking to lose weight, it can help in that regard as well. Cellucor Whey Sport Protein Powder does all of this and more and is a great supplement to round out your stack.
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor Whey Sport Protein Powder Highlights
Cellucor Whey Sport Protein Powder is a great protein supplement and all-in-one post-workout product designed to maximize complete performance. Able to promote muscle growth and recovery, this will help you see those lean muscle gains and repair those worn down muscles after a grueling workout. With 30g of high quality protein, this will help turn that vital recovery time into a time where your muscles grow and is matched by an ideal formula that is gluten and soy-free as well as low in carbs, fat, and sugar. NSF Certified For Sport means this product has undergone serious testing for safety and effectiveness and only meets the highest of standards. Give your body the fuel it needs with this awesome protein supplement.
Ingredients
Whey Protein Concentrate: This form of whey allows for a healthy dose of protein, carbs, and fat and will greatly influence growth and recovery. For those looking to bulk, this option tends to be a great choice (1).
Whey Protein Isolate: This form is a more filtered form of whey and you will find a much higher percentage of protein and smaller amounts of carbs and fat. For those looking to cut and get lean, this form of whey tends to be a great option for your growth and recovery needs (2).
Creatine Monohydrate: This is a pure form of creatine and works to increase endurance and remove lactate from your muscles efficiently and effectively. This can also aid in muscle growth and influence calorie burn (3).
L-Glutamine: This naturally occurring amino acid has an important role with protein synthesis which allows for that vital muscle growth. It can also help stop the breakdown of protein in muscle to keep on that lean muscle so you don’t lose any gains (4).
Other Ingredients
Cocoa Powder, Natural & Artificial Flavors, Cellulose Gum, Salt (Sodium Chloride), Xantham Gum, Protease, Acesulfame Potassium, Sucralose, Protease A-S, Lactase
Calories
170
Protein
30g
Carbs
5g
Fat
3g
Sugar
3g
Flavors
Chocolate, Vanilla
Number Of Servings
18
Price, Flavors & Effectiveness
Cellucor Whey Sport Protein Powder is that amazing protein supplement you need most to achieve lean muscle gains and boost all areas of your growth and recovery. With 18 servings per container, 2 scoops will pump you with this great supplement so all those gains are met. Two great flavors in Chocolate and Vanilla ensure you never grow bored with the taste.
Pros
Clean and effective ingredients with a gluten-free formula
Great benefits to muscle growth and recovery
Good taste and mixes well
From a reputable company in Cellucor
Cons
Does contain artificial flavors for those seeking a more natural approach
Sodium content is a bit high
Price: $19.99
Check out our list of the Best Protein Powders for more great protein supplements!
Overall Value
Cellucor Whey Sport Protein Powder is that all-in-one post-workout product designed to optimize growth and recovery to allow for serious gains. Able to increase this growth and recovery allows for complete performance for the best results. Cellucor is a leading sports nutrition brand who knows the needs of athletes and seeks to make the best supplements around to see quality gains. What you are really getting is a high-quality protein powder with great ingredients, a complete formula, and a reputable company backing it. Try Cellucor Whey Sport Protein Powder today and see what this can do for all your gains.
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.
*Images courtesy of Cellucor and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
MacLennan, P. A.; Brown, R. A.; Rennie, M. J. (1987). “A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle”. (source)
Preview: Who Wins at the 2021 Tampa Pro and How to Watch
Who will win at the Tampa Pro and how can you watch?
Many have questioned who would be competing at the Tampa Pro, namely Roelly Winklaar. The bodybuilding veteran had said he’d be competing at the Tampa Pro after a disappointing showing at the Chicago Pro. Since then it appears to have been confirmed that Winklaar is out of the show.
While Roelly Winklaar may be out, there are plenty of other great bodybuilders set to compete at the show.
2021 Tampa Pro Preview
Maxx Charles
Maxx Charles is looking to earn his place at the 2021 Olympia. Charles has incredible potential and proved he could contend with some of the best in world. His showing at the Chicago Pro was impressive, taking third place behind Hunter Labrada and ahead of veteran Roelly Winklaar. He’ll have his work cut out for him at this show, but he’ll likely be able to break into the top three once again.
Charles Griffen
After not competing for two years, many people are wondering if Charles Griffen has the goods to win at the Tampa Pro. With a great deal of potential, Griffen’s recent Instagram posts showcase a bodybuilder who contend with anyone in the world.
Iain Valliere
The favorite to win the Tampa Pro, Iain Valliere is looking absolutely incredible heading into the show. Valliere proved his greatness in his previous Olympia showing that he’s world class. Taking seventh at the 2020 Olympia, Iain Valliere has shown that he has what it takes to contend with the best bodybuilders in the world.
How To Watch The 2021 Tampa Pro
Details were dropped on how fans can watch the 2021 Tampa Pro. Below is an Instagram post that provides a number of key details of the show, including how fans can watch.
TAMPA PRO-AM WEEKEND SCHEDULE ???
MUSCLE VODKA POOL PARTY SUNDAY 12pm – 3pm
RAIN OR SHINE ? ✨
TAMPA PRO PPV LIVESTREAM DAY I & DAY II
$24.99 per day – EASY ACCESS www.timgardnerproductions.com
3 DAYS OUT until the RECORD BREAKING 14th Annual Wings of Strength & Fit Body Fusion IFBB Professional League Yamamoto Nutrition Cup TAMPA PRO & NPC Tampa Extravaganza National Qualifier, August 6 – 7 at Grand Hyatt Tampa Bay.
• SCAN your TAMPA PRO-AM ticket purchase. Saturday Main Event will SELL-OUT!!
• Every Open IFBB Professional League PRO Category over 2 days.
• Team Award Most NPC Athletes ~ Coach will receive 2 OLYMPIA Tickets, Orlando, FL, October 9 Finals.
• Individual NPC Iron Attitude Power Belts Awards: Best Poser, Most Promising & Champion of Champions.
• NPC Open Overall Champions receive Champion Base Trophy, Champion Sword, Champion Ring, Champion Watch, Champion Trophy, Champion Medal, Champion Gift Bag & Much More!!
• NPC Tampa Extravaganza National Qualifier Online Registration ENDS 8.4.21
$50 Late Fee for walk-ups at 8.6 NPC Athlete Check-In.
• Overflow Host Hotel Hyatt Place Tampa Airport Westshore Discounted Room – Contact Jim Trivers @ (813) 282.1037 $149 per night. Group Code = GTAPB
Will you be tuning into the 2021 Tampa Pro?
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.
Best Kettlebells For Durability & Versatility (Updated 2021)
These best kettlebells for bodybuilding are perfect for kettlebell training to promote durability and versatility.
Kettlebells are great training tools to enhance durability and versatility and these best kettlebells for bodybuilding are exactly what you need. Whether it be for your home gym or to use in the gym, these are simple and convenient tools perfect for enhancing gains. These best kettlebells for home workouts can greatly improve not only strength and size but also power and endurance, leaving you with a complete set of performance tools. With an increased focus on kettlebell training, those performance goals are right around the corner.
We’ve put together a list of the Best Kettlebells For 2021 to give you great options to boost your kettlebell training and at-home workouts. The right equipment can give you the best when it comes to results and these kettlebells can do just that.
Best Kettlebells For 2021
Best Kettlebell Overall
Finding the right kettlebell to tackle all of your needs may seem challenging but it is absolutely possible. With the right material and a quality process backing it, a durable kettlebell with a great grip can really boost all your strength and endurance gains.
Kettlebell Kings Powder Coat Kettlebells
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Kettlebell For Your Home Or Gym
A kettlebell should be versatile and whether you are using it at home or in the gym, should reflect all your goals. Structural integrity is key and this kettlebell from Kettlebell Kings holds up to that and is perfect for either at home or in the gym. The best kettlebells for home workouts can greatly enhance your workouts from home so you see gains in a comfortable environment.
Kettlebell Kings Powder Coat Kettlebell
These kettlebells from Kettlebell Kings are amazing for promoting better grip for safer and more effective workouts, overall protection of the iron for durability and longevity, and a promise from an amazing company in Kettlebell Kings. Each kettlebell is made from a single piece of cast iron so the handle remains intact and each is color-coded so you know exactly what amount you’re using. The powder coat ensures a solid grip for no slippage or poor form. The structural integrity of these kettlebells will ensure the integrity of your lifts and lifestyle.
Kettlebell Kings Powder Coat Kettlebells are made from a single piece of cast iron with a well welded handle. Powder coating allows for a great gripping surface for whatever your workout may be.
Pros
The powder finish is the right amount of smooth and rough for enhanced grip
Different weights add nice versatility to each workout
Consistent and durable products from a company who cares about their equipment and consumers
Cons
Premium priced item
Some of the higher weights may have pitting issues.
Price: Ranges from $69.99 to $424.99
Check out our individual review for Kettlebell Kings Powder Coat Kettlebells here!
Best Kettlebell For The Money
Kettlebells, and all fitness equipment for that matter, can be expensive and we know that. Finding the right kettlebell that is still high-quality but also affordable is a challenge but one worth undertaking and Eleiko has you covered with their top tier kettlebells.
Eleiko Training Kettlebell
These well-constructed kettlebells from Eleiko are classic and effective for dynamic strength movements and functional fitness. Designed for dynamic training, these will help you gain strength, mobility, and the cardiovascular benefit of real endurance. The varied grip allows for a double hand hold and the rugged and durable finish is resistant to high impact and holds chalk for a good grip. A durable high-grade cast iron kettlebell, this is perfect for those strength goals and the demands of hard training on the body.
Eleiko Training Kettlebells are well-constructed tools for dynamic strength movements and functional fitness. Durable and well-balanced high-grade cast iron allows for the utmost durability for this kettlebell.
Pros
Durability and consistency are a plus
Great weight options for variety and versatility
Perfect for strength work and hard training
Great grips on both for stability and added strength
Cons
Premium priced option
Price: Ranges from $25.00 to $163.00
Check out our individual review for Eleiko Kettlebells here!
Best Kettlebell For Lifters
Those of us who lift big may wonder how kettlebells can actually help us see growth. With a premium kettlebell designed for lifters, you won’t suffer from a poor workout and each exercise will see the gains you want most for all your lifting needs. The best kettlebells for weightlifting can target those same lifting wants for similar or better results.
American Barbell Classic Kettlebell
American Barbell Classic Kettlebell is a premium kettlebell made from the highest quality standards. A textured finish offers a solid grip and chip-resistant surface while a large flat base offers the best in terms of stability. Made from single cast iron, this offers superior ergonomics and durability so you never have to worry about a poor workout or poor product. The clean and smooth finish gives a great look and a secure grip eliminates the need for chalk.
American Barbell Classic Kettlebell is a premium kettlebell made from high-quality material. Clean with a smooth finish, the handle also provides a secure grip for whatever workout comes your way.
Pros
Solid cast iron and textured finish
Secured grip means no chalk
Superior ergonomics and durability
Cons
Finish may not be as smooth as advertised which may affect grip
Price: Ranges from $27.00 to $168.00
Best Kettlebell For Cardio
While kettlebells can work well for lifters and their strength goals, they are also great for increasing cardio. Those exercises used to get your heart rate going can greatly affect your endurance gains and the best kettlebells for cardio will only help.
Gymreapers Kettlebell
Gymreapers Kettlebells are made from durable and long-lasting cast iron with a well-designed flat and wobble free base. Built for a variety of exercises, these kettlebells are great for building strength and endurance while also promoting a better weight training regimen. The molding process for these kettlebells ensures each kettlebell is well made and of the highest quality to not only prevent wobbling but also offer a smooth finish with smooth handles. This ensures a great grip for whatever workout comes your way.
Gymreapers Kettlebells are durable and long-lasting made of quality cast iron. These are great for building strength and endurance for whatever your training regimen requires.
Pros
Durable cast iron for longevity
Great for strength building and endurance
Smooth handles and a top tier molding process
Cons
Slightly more expensive than others on this list
Price: Ranges from $29.99 to $189.99
Best Kettlebell For Beginners
For those just starting out, kettlebells are a worthwhile tool to know about. The right kettlebell to start out with can give you everything you want and then some to set you up for great lifting success.
Eleiko Training Kettlebell
These well-constructed kettlebells from Eleiko are classic and effective for dynamic strength movements and functional fitness. Designed for dynamic training, these will help you gain strength, mobility, and the cardiovascular benefit of real endurance. The varied grip allows for a double hand hold and the rugged and durable finish is resistant to high impact and holds chalk for a good grip. A durable high-grade cast iron kettlebell, this is perfect for those strength goals and the demands of hard training on the body.
Eleiko Training Kettlebells are well-constructed tools for dynamic strength movements and functional fitness. Durable and well-balanced high-grade cast iron allows for the utmost durability for this kettlebell.
Pros
Durability and consistency are a huge plus
Great weight options for variety and versatility
Perfect for strength work and hard training
Great grips on both for stability and added strength
Cons
Premium priced
Price: Ranges from $25.00 to $163.00
Check out our individual review for Eleiko Kettlebells here!
Benefits Of Kettlebells
Kettlebells provide many benefits for growth in a multitude of areas for a variety of exercises. With an increased effort to make kettlebells a staple in all routines, these exercise tools are a main focus for many athletes and the best kettlebells for competition can greatly influence training and performance for all those results you seek most.
Full body workout: Targets many muscle groups and increases strength, endurance, and flexibility (1).
Promote strength & power: Improved power output at an intense pace for increased lean muscle mass (2).
Improved balance, stability, & coordination: Enhance mind-muscle connection and work to improve technique and form.
Simple & convenient tools: No changing weights and easy to learn for great workouts and added versatility.
Best Kettlebell Exercises
When it comes to building strength and size with kettlebells, it’s important to know which exercises can help get you to where you want to be. The right exercises with a well-rounded training program can greatly influence and affect all your gains (3,4). By focusing on upper and lower body parts, you can build that muscle you want most while seeing a physique others will envy.
Best Upper Body Kettlebell Exercises
Kettlebell Push-Ups
Kettlebell Row
Kettlebell Bench Press
Kettlebell Skullcrushers
Kettlebell Upright Rows
Best Lower Body Kettlebell Exercises
Kettlebell Goblet Squat
Kettlebell Lunge
Kettlebell Bulgarian Split Squat
Kettlebell Lateral Lunge
Best Kettlebell Core Exercises
One-Arm Kettlebell Swings
Kettlebell Turkish Get-Ups
Front-Racked Kettlebell Lunges
Unilateral Kettlebell Overhead Carry
How To Grip & Hold A Kettlebell
The number one thing when performing kettlebell training is to not over grip the handle. You want a relaxed grip for optimal versatility and movement. With kettlebells, you can hold them by the handle, or by the base of it to offer an easier grip. It is all preference as to what you want out of your training. If you are holding by the base you can cup it to fit your hands around it and if you are holding by the handle, go more towards the side instead of directly in the center.
Kettlebells Vs. Dumbbells
When it comes to using kettlebells versus dumbbells, it should be said that both can greatly affect your gains for the better. But what you’ll find with kettlebells is more versatility and the ability to promote strength and power in a bit more of a convenient way. The grip of the kettlebell over the dumbbell is more conducive to powering you through workouts and getting the most effective lift and kettlebells take up less space as is. Kettlebells do tend to work smaller muscles more effectively than dumbbells as well so while you of course work those larger muscles, those stabilizers also get good work done too to improve weightlifting, powerlifting, and bodybuilding performance.
How We Choose
When looking at the best kettlebells, we first look at the company and what product they are putting out there. Your kettlebell should be high quality and durable to both save you time and money. The material and overall durability of the product is important to us as well because you deserve to have the best product in your hands for whatever type of training you choose. We lastly look at price because we know how expensive this equipment can get. It is possible to have great quality equipment without totally breaking the bank.
FAQ Section
What is the best kettlebell?
Kettlebell Kings Powder Coat Kettlebells. These kettlebells promote a better and safer grip to protect you during any workout. Great quality and durability ensures longevity and maximum gains.
Can I actually get a good workout with a kettlebell?
Kettlebells can greatly affect your workouts and you can absolutely get a good workout with them. With the versatility to tackle any exercise, you can get a full body workout, or simply an isolated upper or lower body workout depending on your goals.
How do I know which kettlebell to buy?
The reputation of the brand is important because you want a quality and durable kettlebell. Also look at the grip and read customer reviews to see if others found it helpful or not. Knowing what weight to buy can be challenging so if this is for your home gym, maybe go to a gym and try those out for size so you know exactly what size kettlebell to buy.
Wrap Up
Kettlebells are great exercise tools to enhance all of your gains and are simple and effective pieces of equipment to use. These five kettlebells will work to seriously give you great benefits for overall training and performance. The benefits of these tools will really get you to consider adding them to your workout routine so when performance time comes, you are more than ready. Check out these best kettlebells for bodybuilding and all your weightlifting needs today and see what they can do for you.
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References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Jay, Kenneth; Frisch, Dennis; Hansen, Klaus; Zebis, Mette K.; et al. (2011). “Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial”. (source)
Meier, Joseph; Quednow, Jeffrey; Sedlak, Timothy. “The Effects of High Intensity Interval-Based Kettlebells and Battle Rope Training on Grip Strength and Body Composition in College-Aged Adults”. (source)
Manocchia, Pasquale; Spierer, David K.; Lufkin, Adrienne K. S.; Minichiello, Jacqueline; Castro, Jessica (2013). “Transference of Kettlebell Training to Strength, Power, and Endurance”. (source)
WATCH: Tom Stoltman Laps A 300kg Atlas Stone
Strongman Tom Stoltman took another step toward accomplishing an incredible feat.
It is no surprise to see strongman Tom Stoltman attempting, and pulling off, something crazy with an Atlas stone. In a recent Instagram post, Stoltman is seen lapping a 300kg (661.4lb) stone — and he did it with ease.
The video continues with Stoltman explaining that this lift took place before the 2020 World’s Strongest Man competition. Stoltman made it clear that he wants to become the first person ever to load a 300kg stone. In the video, Stoltman makes the life look easy and that might make some question how difficult it actually is. To put it in perspective, it is unknown if a 300kg Atlas stone has ever been lifted off the ground before.
“300KG ATLAS STONE
Who is ready for history in 2022.A feat of strength that will be talked about for decades!!#stoltmanbrothers#worldstrongestman#stoltmanstrength #wr”
The Scottish strongman, known as the “King of Stones,” is no stranger to world records. He currently holds the Atlas stone record of 286kg (630.5lb). Since taking over this mark at the World’s Ultimate Strongman “Feats Of Strength”, Stoltman has been working his way up to the 300kg mark. Stoltman won the 2021 World’s Strongest Man and will attempt to go back-to-back at the 2022 competition. It is unknown if he will try to break his own record at the event.
In the video, Stoltman reveals that he believes he could lift a 310kg (683.4lb) stone with the right preparation for about three months. After watching his recent lift in rather casual clothing and what seemed to be minimal effort, it is hard to argue with his claim.
Tom Stoltman has had great success during the WSM competitions. He has appeared in four and has three top-five finishes. This includes coming in second in 2020, behind Oleksii Novikov, and his victory in 2021. There will be another chance to see something incredible during the 2022 competition.
We know that Stoltman has his eye on the 300kg lift but we will have to wait and see when he attempts to pull it off. One thing that is certain is that when Tom Stoltman steps up to an Atlas stone, there should be plenty of eyes on him.
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5 Muscle Growth Eating Strategies For Hardgainers
A skinny guy once told me he wanted to put on muscle, but in the way muscle stayed on permanently without him having to continue to workout. He believed trainers and bodybuilders kept a secret from everyone else forcing them to train and eat forever to maintain the muscle.
He disappeared after 6 workouts and a lot of excuses, only to resurface months later with a bag full of steroids. I shut down his shortcut to getting jacked. He wasn’t willing to do the work or eat the food. Without mastering the fundamentals, he had no business skipping to advanced and situational tactics.
For those willing to commit to the lifestyle, we can pave an easier path with practical eating strategies to pack on lean muscle. We can demystify the process and make it accessible. And while much of this may seem like common sense to the experienced lifter, it’s gospel for newcomers struggling to make progress or sift through conflicting information.
#1 Eat Every Three Hours
We’ve believed and discarded many nutrition myths over the years. Small frequent meals “stoking the metabolic furnace/fire”? Debunked. Can’t absorb more than 30 grams of protein per sitting? Mythical nonsense.
This doesn’t mean frequent meals aren’t useful under certain conditions. Notice how the restricted window of intermittent fasting sucks for building muscle? The sheer volume of food necessary to put on muscle can’t be restricted to a few meals. You need to eat a lot and often.
If we rely on our good intentions to eat more often, we default to eating when hungry. Half the problem with hard gainers is their tendency to eat like birds. Relying on hunger to motivate eating to gain muscle is about as reliable as a dieter trusting their hunger to guide significant fat loss. Instead, eat at pre-determined intervals. Every 3 hours should create enough waking hour meals to get all your needed protein and calories while spacing meals enough to alleviate feeling full from your last meal.
#2 Drink A Post Workout Shake
Sometimes the evidence based side of the fitness industry gets a little carried away with being right. The anabolic window is another antiquated belief. We don’t NEED to rush a shake or meal within 30 or 60 minutes post workout, depending on who you ask. The workout isn’t wasted and no gains are lost.
There’s also no downside to drinking a post workout shake. Not getting enough protein or calories is why some lifters struggle to grow. One quick, cheap, and easy way to hit your protein target is to have a shake ready post workout. Either protein alone, or with added carbs for those needing more calories, a shake squeezes in yet another meal. Your workout serves as a trigger and reminder for this extra feeding. It’s also a good way to remember to take creatine monohydrate, one of the safest and most effective over the counter supplements for building muscle.
Make a protein shake a habit and you never miss your post workout nutrition. While the anabolic window is more myth than fact, it’s still a bad idea to go several hours without eating post workout. The shake ensures you’re covered if life interferes with the next meal.
#3 Load Up On Cheap Sources Of Protein, Carbs, and Fats
In an era of $5 soy lattes and $1000 smart phones, it’s absurd to claim eating healthy is expensive. Nutrition is about priorities, whether focused on fat loss or muscle gain, people will spend their money where they want to. Otherwise they’re just making excuses to justify inaction. With all this being said, why spend more money than we need to build muscle?
Eating to gain muscle can still get pricy. Protein is the most expensive macronutrient per gram. Carbs and fats can been thought of as energy calories and consumed interchangeably as long as you avoid extreme ratios, but there’s no substitution for protein’s role in building muscle.
While optimal for health outcomes, grass fed ribeyes and fresh Pacific salmon don’t fit the bodybuilder on a budget. Long term, you’ll be healthier by avoiding processed meat than worrying if your salmon is wild or farmed. Nor does everything need to be free range organic. Buy organic if you want expensive marketing without strong evidence to support health benefits.
Fill in the gaps with eggs, whey or casein protein, lean ground beef, frozen chicken breasts, chicken thighs, tilapia, and codfish. Though a tub of protein seems expensive, you’re getting some of the best value per serving. Most supplement stores offer small discounts to regulars, so don’t hesitate to ask, and Costco often has brand name protein at great prices. Throw in greek yogurt and low fat cottage cheese if you can tolerate the texture.
Grab club sizes. Buy boxes of frozen chicken and fish, club packs of lean ground beef, and 5 dozen pallets of eggs. If you’re eating how you need to, you’ll go through it all and more. Cans of tuna are a convenient bodybuilding classic, just be considerate of who’s around when you crack open a can.
The same rules apply for carbs and fats. Finding cheap sources of carbs is easy., you just have to be willing to cook. Load up on potatoes(sweet, yams, or regular), rice(white is just as nutritious as brown), oatmeal, and pasta. Add inexpensive fruit like apples, oranges, bananas, and frozen berries(for smoothies).
Much of your needed fat intake will come from your protein sources and other dietary basics. Include fatty fish like salmon in your diet, supplement with Omega 3 fatty acids, and add avocados, olive oil, and nuts to round out your polyunsaturated and monounsaturated fat needs. Same as with protein, buy in bulk and don’t pay extra for organic stuff.
Don’t ignore a variety of inexpensive vegetables for added nutrients and fibre. Broccoli, cauliflower, carrots, asparagus, peppers, and spinach are all affordable, especially in large batches. Frozen veggies are killer value. Freeze spinach and toss it into smoothies.
#4 Don’t Restrict Yourself To “Clean” Food
Staying lean while adding muscle is easier if most of our food is whole, minimally processed, “healthy” food. But if you only eat chicken, brown rice, and broccoli, the effort to choke down the needed food volume will prevent most people from getting near a calorie surplus. Classic hardgainers, guys(and girls) with high metabolic rates and high levels of activity, and people with physical jobs can almost never meet their calorie needs with classic clean eating.
Ignore the archaic belief that no amount of clean food can cause fat gain, while the mere aroma of pie and ice cream swells fat cells. This doesn’t mean you should copy early career Lee Priest by crushing fried chicken all the way to a flabby 300 lbs at 5’4. It just means don’t be bound by clean eating dogma while enjoying some of the foods you love.
Don’t fear pasta, energy bars, subs and sandwiches, fruit, or even cereal, if these fit your calorie and macronutrient needs to fuel your training and recovery. Eating mostly high calorie, low protein, low fibre junk isn’t going to meet your macro or micro nutrient needs, leave you with good energy for training, or keep you lean while bulking. Add in enough extra high calorie food to get past your appetite’s limits on the clean stuff. This means some pizza, dessert, cheese, and other traditionally “unclean” foods are on the table.
Cutting liquid calories is a smart tactic for fat loss. Take the opposite road when fighting to eat enough to grow. Add smoothies, shakes, and milk(if you’re tolerant), as long as they’re filling gaps you otherwise struggle to meet with solid food. Favour high protein and nutrient dense liquid calories. Then enjoy a root beer or glass of wine as a treat.
#5 Cooking Efficiency
Often the greatest obstacle with eating to grow, or just to eat healthy in general, is the time and effort to prepare the right food. Virtually no one has the time to individually cook each meal. While Dwayne Johnson prides himself on his culinary skills, you can only occasionally smell what The Rock is cooking thanks to his access to a personal chef. The rest of us better rely on efficient cooking habits.
It takes similar time and effort to cook 6-8 portions as it does 1. Get in the habit of baking a tray of chicken breast or salmon fillets instead of cooking individual meals. Prepare big batches of pasta, casseroles, and chilli. Cook up to an entire week of meals in one shot.
Ignore social media posts about losing half a Sunday to meal prep. Even large batches of food can be turned around in 90 minutes of prep and cleanup. A lot of meals can be timed in the oven or on the stove so you can use the time on other productive efforts. Listen to podcasts or audio books while cooking. Hit up daily cardio or just enjoy a favourite show while waiting. Many influencers falsely portray meal prep as complicated and arduous. It’s not.
Find efficient macro friendly meals and snacks. Greek yogurt, protein shakes, cottage cheese, and smoothies make low effort feedings in between sit down meals. You’ll forever hate chicken breast and rice if you try to choke down 6 daily meals of them.
Some bodybuilders and busy professionals rely on professional meal services. They’re affordable, eliminate cooking time, and can be custom built to you macro and calorie goals. Weigh the added cost of the service above your cost for the groceries, against the value of the time you save. Consider how many people randomly and impulsively outsource their meals through food delivery apps. Much of what’s ordered is high calorie crap while being obnoxiously priced. The cost of a few Uber eats orders equals a full week of healthy meals.
Fitness industry dogma and tribalism be damned. The proven basic tactics work to put on muscle. Committing to the consistent behaviour needed to build and sustain muscle is challenging. It’s why you see so few lean muscular people walking around society once you step outside your gym. Apply these tactics to make your efforts easier and your results stand out. Share this with someone who needs to hear it.
Matt Jansen: The Biggest Health Issues In Bodybuilding That Everyone Should Know
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Matt Jansen talks about the health risks and rewards of competitive bodybuilding.
Matt Jansen is a powerhouse bodybuilding coach who has been building an iconic reputation in the industry for his knowledge and success with athletes. He is most recently best known for training Nick Walker, who just landed a first place victory at the New York Pro 2021. We used our time speaking with Jansen to dig deep into his well of knowledge. In our latest GI Exclusive interview, Matt Jansen shares important details on the biggest bodybuilding health risks all competitors should be aware of in their career and lifestyle.
During our time speaking with a wide variety of athletes, experts, and coaches – we’ve always made a point to ask a very point blank question. Is pro bodybuilding an extreme sport with unavoidable health risks? During our conversation with Matt Jansen, we asked him this question as well.
Instead of speaking in extremes, Matt Jansen answered our question with context and details to put everything into perspective. In short – yes, a bodybuilding lifestyle can lead to health risks and issues. In fact, Jansen believes that in order to be the best in any professional sport, an athlete puts themselves at risk. By definition these competitors are trying to push the boundaries of what is athletically possible. That comes with possible downsides.
That being said, this doesn’t mean that pro bodybuilding is a death sentence or a health nightmare. There are many lifestyles that all people on this earth engage in that are risky. The amount of sugar and salt that is standard in most foods we eat in markets all pose a risk. The amount of alcohol that most places find socially acceptable pose risks. Bodybuilding isn’t exactly the same as those things – but in general, it’s a lifestyle that many accept that can pose certain risks.
That’s why Matt Jansen is an advocate about being informed and trying to be as healthy as possible as you move along your bodybuilding journey. The bigger problem is less the inherent risks – and more the lack of precautions taken to mitigate those risks. To help, Jansen identifies the two biggest health risks that all bodybuilders should know about.
High blood pressure and not being aware of glucose levels are the two biggest issues within bodybuilding. This is largely because it’s “easy to shut your mind off,” as Jansen puts it, to the way these two things can slowly “wreak havoc on your body.” Of course, high blood pressure is also a specific issue that most Americans have regardless of bodybuilding. The bodybuilding lifestyle certainly doesn’t help – when you’re not paying attention to the details.
Both of these two issues can lead to damaging your heart, your liver, and your kidneys. This kind of organ damage in the long run can lead to serious health problems down the line – and for some even death. That might sound alarming – but it’s not one-to-one that bodybuilders will suffer these issues. These issues are more likely to happen with a bodybuilding lifestyle if you don’t pay attention to the details of your diet and supplements that are being put in your body.
You can watch Matt Jansen go into detail about health in bodybuilding and the importance of the details behind a bodybuilding diet and lifestyle in our latest GI Exclusive interview segment above.
Dani Speegle Profile & Stats
The biography, life, and accomplishments of Dani Speegle Dani Elle Speegle is a CrossFit athlete and fitness influencer whose journey has inspired countless others. As an accomplished athlete, she knows the value of hard work and what it takes to succeed. The success that followed was earned as she is now one of the biggest […]
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