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The Body’s Resilience To The Occasional Binge
Despite how you feel after an unhealthy binge, your body copes with it better than you think.
We all know food is part of our survival. It provides us with those much-needed nutrients to optimize our ability to function. Too often are our intentions good when it comes to wanting to and actually eating healthy. The first few days we feel great about making that change and that gives us confidence to keep going.
But life gets in the way. Whether it be the stress of a job, relationship, family, societal issues, or personal problems, we often abandon that mentality we had at the beginning of the week and turn to our vices, one being comfort food. While comfort food can be exactly what we crave in that moment, it can lead to an unfortunate binge keeping us from achieving our weight loss or gym goals and putting us in a self-loathing pit of guilt.
But the body is better at adapting to these binge days than we may think. So, while we feel terrible that next day, or even two days, our mind is not matching what our body is doing. It is important to note that this isn’t a license to overeat, for continuous and frequent overeating can be detrimental to your training and overall health. But the occasional binge during a holiday or a special occasion is okay. Maintaining a healthy diet and solid workout routine provides some flexibility for the occasional binge without totally destroying all of your gains. But again, the keyword there is some.
Why A Binge Occurs
Binge eating occurs for a number of reasons. Dieting, believe it or not, is considered a gateway to binge eating. An unhealthy diet, or one not properly done, can lead to skipping meals or not eating enough during the day (1). With this, your chances of binge eating increases significantly because once hunger strikes, you are most likely not going for a head of lettuce. That first stop is the snack drawer to see what salty, sugary, high carb foods hide inside. While people diet for any number of reasons, the main one is for weight loss. It is important to not get stuck in the vicious loop of negative body image (2). With continued workouts in the gym, you may be burning a large amount of calories and won’t need to deprive yourself of your favorite foods.
Stress is something all of us suffer with. The stress of succeeding, of perfection, and of achieving that desired toned physique in the gym are just a few examples of countless things that stress us out. When stress strikes, one of our unfortunate coping mechanisms is called “emotional eating”. This can turn into a binge quickly (3) and ultimately lead to a period of depression. From depression, that leads to a negative body image, which leads to us committing to a diet, where unfortunately the risk of binge eating is high, and the cycle continues all over again.
How It Affects The Body
Binge eating causes your stomach to stretch and the hormone leptin is released, which is your body starting to tell you that you’re full. Your insulin levels spike with the uptake of glucose and your blood pressure increases (4) as a result of glucose moving into the blood stream. After the initial binge, you may feel insanely full, or even nauseous, and sleeping can be quite difficult as a result of post-binge discomfort.
How It Affects The Mind
The idea to indulge in a binge usually starts with the mind. To use dieting as an example, if you are too low on calories, the mind starts to crave food which elicits a response to find food your body is missing. Other mental health factors like guilt, shame, anger, anxiety, and depression (5) all play into the decision to indulge in an occasional binge. Sometimes it can be boredom, but it can also simply be a holiday where the host has prepared an illustrious feast and you decide today is your day. When you start, both dopamine and serotonin are released (6) and offer you a sensation of pleasure until the meal is finished. Once they begin to come down, you start to feel the negative effects of the binge.
The Body’s Resilience
With all of this said, it is important to know that this occasional binge will not totally knock you off the gain train. While you may feel like it did, your body is much better at handling this occasional gluttonous event than you may think. In the short-term, you will find that no significant increase in fat mass or overall weight occurs (7). For the occasional binge, your body deals with it by using additional carbohydrates and shifting your metabolism to use the excess carbs. Moreover, your blood sugar levels and insulin production remain unchanged (8). Much of this is dependent on an already healthy lifestyle with a good dietary plan and solid workout routine already in place. Don’t beat yourself up for enjoying the holidays too much and trust that your routine and your body can handle it.
Wrap Up
We all love to eat. Some of us love to cook and create amazing dishes while others of us simply like to eat and enjoy those amazing dishes. Sometimes that love of eating takes over and we end up indulging in the occasional binge. Whether a result of stress, poor diet control, or simply a fun night out that ends in a quick binge, it can make us feel down about ourselves for potentially putting all of that hard work in the gym at risk. But it is important to know your body can handle the occasional binge fairly well and can bounce back from the gluttonous endeavor. It is crucial to have a good diet and workout plan already in place to keep your body moving at its optimum capacity, but if that occasional binge does strike, know your body is resilient enough to handle it.
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
Foulds Mathes, Wendy; Brownley, Kimberly A.; Mo, Xiaofei; Bulik, Cynthia M. (2009). “The Biology of Binge Eating”. (source)
Duarte, Cristiana; Pinto-Gouveia, Jose; Ferreira, Claudia (2014). “Escaping from body image shame and harsh self-criticism: exploration of underlying mechanisms of binge eating”. (source)
Harvard Mental Health Letter (2012). “Why stress causes people to overeat”. (source)
Federation of American Societies for Experimental Biology (2015). “Mechanisms that link compulsive binge eating with hypertension identified”. (source)
Ely, Alice V.; Cusack, Anne (2015). “The Binge and the Brain”. (source)
Volkow, Nora D.; Wang, Gene-Jack; Baler, Ruben D. (2011). “Reward, dopamine and the control of food intake: implications for obesity”. (source)
Hengist, Aaron; Edinburgh, Robert M.; Davies, Russell G.; Walhin, Jean Philippe (2020). “Physiological responses to maximal eating in men.” (source)
Hengist, Aaron; Betts, James; Edinburgh, Rob (2020). “Here’s how to body reacts to one-off overeating-new research”. (source)
Six Lessons Learned from the Hip Thrust
Developing Glute Strength, Size and Function
Having weak or inactive glutes can cause a whole host of problems with muscle imbalances, movement mechanics and overall joint health.
Many who experience low back or knee pain may be entirely unaware that their issues may be caused or aggravated by weak glutes.
For many, the best course of action is to perform glute specific resistance exercises and focus on developing glute strength and function.
One of the most commonly used exercises for doing so is the barbell hip thrust which has been found to be a highly effective glute strengthening exercise.
The Gluteal Muscle Group
Before reviewing the hip thrust, let’s first have a look at the glutes and understand the role they play in generating movement.
The gluteals are a muscle group that consists of three individual muscles – the gluteus maximus, medius, and minimus. These muscles work together to bring a range of movements around the hip joint.
The gluteus maximus is the biggest of the three muscles and is the most powerful muscle found in the human body.
It is the muscle that is most responsible for powerful, athletic exercises (1) such as deadlifts, squats, Olympic lifts, sprints, jumps, and swings.
As well as this, the iliotibial band extends from the gluteus maximus down to the knee joint in order to stabilize the joint.
Meanwhile, the gluteus medius and minimus, which are smaller muscles, cause hip abduction and rotation while also promoting pelvic stability.
Performing the Hip Thrust
There are a number of hip thrust variations and while the execution of the hip thrust is the same for every variation, the setup may differ.
The following step-by-step breakdown provides details of the setup and drive phase of a conventional barbell hip thrust.
1) Start by placing a bench or box behind the body and a loaded barbell in front of the object. Place a barbell pad around the middle of the bar.
2) Sit on the floor with the upper back in contact with the box or bench so that the trunk is approximately at a 45-degree angle from the floor.
3) Grip the bar slightly wider than shoulder-width and place the pad on the crease of the hips. From there, bend the knees and place the feet flat on the floor just wider than hip-width with the toes pointed out.
4) Prior to initiating the upward drive with the hips, brace the core muscles and dig the heels into the floor.
5) From this position, power up through the hips until the shoulders, hips, and knees are aligned. Pause for a moment at the top of the rep and focus on squeezing the glutes as tightly as possible.
6) Maintaining a core brace, control the descent as the hips hinge to lower the bar back down the floor.
For those who are new to the hip thrust, start with a light weight and gradually build the weight up over time.
If you find that you are having problems with the hip thrust, consider regressing the exercise and load placed on the glutes.
The dumbbell and barbell glute bridge are two excellent exercises that are easier to master than the hip thrust.
The difference between the two is that the glute bridge involves lying flat on the floor rather than having the trunk at a 45-degree angle.
Once competent with the glute bridge, consider moving onto the dumbbell hip thrust first before finally moving onto the barbell hip thrust.
The Six Hip-Thrusting Lessons
By reviewing the research, it is clear that the hip thrust is an exercise that many should be performing on a regular basis due to its impact on glute strength and function.
This section will detail six lessons that have been learned by incorporating hip thrusts into a strength training program.
1) The Impact On Knee Pain
Knee pain can be debilitating to the point that it impacts simple movements and exercises such as walking or climbing stairs.
Because the glutes play an influential role in hip and knee stabilization, improving the function of the glutes will improve stabilization of both joints thus potentially reducing pain and injury risk.
If you are assessed and told that your glutes are weak then it would be worthwhile incorporating the hip thrust into your training.
While there are other exercises that can be of benefit, such as the squat and deadlift, the hip thrust targets the glutes most highly (2) and as a result, they may be of greatest benefit.
Finally, it must be stated that a number of factors can cause knee pain, however, the hip thrust can certainly help in a number of cases.
2) Low Back Health
In addition to painful knees, the low back is an area where pain and discomfort are commonly experienced.
As with knee pain, there can be many causes of low back pain but often the issue associated with weakness in the core or the glutes.
While core exercises may be beneficial and decrease low back pain for some, the hip thrusts will help to effectively develop the posterior chain which may have a greater impact on the lower back (3).
In addition, when you consider the role that the glutes play it should not come as a surprise that strengthening the glutes can reduce low back pain.
Strong hips, along with the legs and back, help to reduce the load on the lumbar spine by equally distributing stress associated with movement.
Furthermore, they work to prevent the lower spine from excessively rounding and promote efficient movement through the hips, trunk, and legs.
3) Improved Explosiveness
The glutes are the most powerful muscles in the body and therefore are responsible for driving explosive movements.
Therefore, by improving the strength and power output of the glutes through exercises like the hip thrust, it is possible to improve your performance with a number of explosive exercises.
A great demonstration of this can be found in a recent scientific study that investigated the impact of hip thrusts on sprinting. The results indicated that hip thrusts may improve one’s sprinting ability (4).
Further research has backed up these findings and has indicated that exercises that focus on hip extension can improve jump height and overall power output.
Keeping this in mind, hip thrusts will also have a positive impact on a range of exercises including squats, deadlifts, lunges, Olympic lifts, and plyometric exercises such as box jumps.
4) Glute Activation
Nowadays, so many have office jobs where they are sat for prolonged periods of the day; combine this with inactivity and the impact on the glutes is substantial.
It should not come as a surprise that many find that their glutes are inactive. This simply means that the glutes are not as strong as should be and do not function optimally as a result.
Using glute targeted exercises will help to improve the level of muscle activation or “wake” the muscle.
By regularly performing exercises like the hip thrust you will begin to feel the glutes working more and more in simple everyday activities like walking.
You will also become more aware of the impact that strong and healthy glutes have on the movement of the hips and stabilization of the body.
Finally, improving the activation of the glutes may help you to feel more confident and stable during heavy resistance exercises such as squats and deadlifts, thus improving performance.
5) Glute Aesthetics
When it comes to building the glutes, by searching the internet you will find that the majority of glute workouts are tailored for women.
When it comes to aesthetics, men do tend to prioritize the chest, shoulders, and arms over everything else. However, improving the aesthetics of the glutes doesn’t just have to be for women.
Often this intense focus upper body aesthetics means that the lower body is neglected. As a result, it is often appropriate that men place a greater emphasis on lower body aesthetics.
As reflected on, the hip thrust highly activates the glutes and places a great deal of stress on the muscle which makes it a great choice if you are looking to increase glute size.
Even if your priority is health-based, not aesthetics, you will still find that the hip thrusts force the glutes to respond and increase in size.
6) Hip Thrusts Aren’t Everything
While the hip thrust is clearly a superb developer of the glute muscles, for optimal development there are a number of accessory exercises that are worthwhile incorporating into your training.
With any muscle group, there tends to be one primary compound exercise that is used to build strength accompanied by an array of accessory exercises to accelerate progress.
The glutes are no different. The hip thrust, which is the primary strengthening exercise, should be used in conjunction with a number of accessory moves.
Some effective accessory glute exercises include hip abductions, adductions, glute bridges, frog walks, banded monster walks, and RKC planks.
Final Word
If the hip thrust is carefully and appropriately programmed into your training, you will experience a wide range of benefits including reduced pain, decreased injury risk and improved glute strength & size.
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:
1 -Bartlett, Jamie L.; Sumner, Bonnie; Ellis, Richard G.; Kram, Rodger (2014-01). “Activity and functions of the human gluteal muscles in walking, running, sprinting, and climbing”. American Journal of Physical Anthropology. 153 (1): 124–131. doi:10.1002/ajpa.22419. ISSN 1096-8644. PMID 24218079.
2 – Contreras, Bret; Vigotsky, Andrew D.; Schoenfeld, Brad J.; Beardsley, Chris; Cronin, John (2015-12). “A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises”. Journal of Applied Biomechanics. 31 (6): 452–458. doi:10.1123/jab.2014-0301. ISSN 1543-2688. PMID 26214739.
3 – Ferber, Reed; Bolgla, Lori; Earl-Boehm, Jennifer E.; Emery, Carolyn; Hamstra-Wright, Karrie (2015-4). “Strengthening of the Hip and Core Versus Knee Muscles for the Treatment of Patellofemoral Pain: A Multicenter Randomized Controlled Trial”. Journal of Athletic Training. 50 (4): 366–377. doi:10.4085/1062-6050-49.3.70. ISSN 1062-6050. PMC 4560005. PMID 25365133.
4 -Loturco, Irineu; Contreras, Bret; Kobal, Ronaldo; Fernandes, Victor; Moura, Neilton; Siqueira, Felipe; Winckler, Ciro; Suchomel, Timothy; Pereira, Lucas Adriano (July 26, 2018). “Vertically and horizontally directed muscle power exercises: Relationships with top-level sprint performance”. PLoS ONE. 13 (7). doi:10.1371/journal.pone.0201475. ISSN 1932-6203. PMC 6062113. PMID 30048538.
The Best Side Delt Exercises For Shoulder Growth
Work on both look and feel with these great side delt exercises.
You want those upper arms to pop and side delt exercises can give you that look and feel you want most out of those well-defined arms. Whether it be wearing a tight tee or showing off your toned aesthetic with a tank, your arms are one of the first things people notice. With hard work and a solid training plan, those shoulders on the whole will look round and defined that others will certainly envy. Knowing which exercises to perform will give you a good foundation to really build strength and size and boost all areas of your physical health and performance.
By focusing on your upper arms, you can promote the growth and development you want to see most. Your side delts give those shoulders the look and feel you want most and it would be a disservice to neglect this muscle. With these exercises, you will also work your front and rear delts to give that overall shape, but with an emphasis on the side delt you can see those gains grow.
Let’s take a look at some great side delt exercises. With the right plan, you will be well on your way to receiving the benefits and overall development you want most so you can show off those arms with pride.
About The Side Delt
Your deltoids are what make up the shoulder and upper arm region of the body. The front and rear delts accompany the side delt to make up the entire muscle. The aim of the side delt is to move the arm to and from your body from side to side. While we all know about exercises like the side lateral raise, there are a host of others that can target this muscle so you see the growth and development you want most (1).
Best Side Delt Exercises
Let’s take a look at some great side delt exercises to really focus on that shape and definition while also boosting strength for any of your training and performance needs.
Dumbbell Side Lateral Raise
A great exercise to target the movement of the side delt, the dumbbell side lateral raise is a traditional exercise to target this muscle (2). Standing with your feet around shoulder width apart, grab two dumbbells and hold them next to your body. With a tight core and straight back, raise the weights to the side until they parallel to the floor. Lower back down and repeat for your desired number of reps.
Upright Rows
This rowing motion with the upright row will work your abs and back but also really target the side delts (3). With your feet about hip-width apart, hold dumbbells or a bar in front of your body and raise to chest level. Your hands will be slightly lower than your elbows. Return to the starting position and repeat for your desired number of reps.
Seated Arnold Press
A great exercise from bodybuilding legend, Arnold Schwarzenegger, the Arnold press be done either standing or sitting. With the bench at a 90-degree incline, keep your feet planted and core tight. Hold the dumbbells next to your head with your elbows bent and palms facing you. As you raise over your head, begin to rotate the weights so your palms face away from you at the top. Lower back down and repeat for your desired number of reps.
Skullcrushers
While the skullcrusher is primarily a triceps exercise, it works your delts peripherally and should not be overlooked. Laying on a bench, hold the bar over your head and gently lower the bar so it falls behind your head. Keeping a tight core and stable posture, return to the staring position and repeat for your desired number of reps.
Military Press
A simple and basic exercise, using dumbbells is a great way to target the side delts with the military press (4). With your feet shoulder-width apart, hold the weights with your palms facing outward. Push the dumbbells straight up and once at the top, don’t fully lock out your elbows. Lower back down and repeat for your desired number of reps.
Behind The Back Press
The behind the back press can be done standing or sitting and is a nice exercise to work for all around shoulder development. Hold the bar above your head and gently lower down behind your head, almost to the base of your neck. Raise back to the starting position and repeat for your desired number of reps.
Featured Supplement For Side Delt Gains
When looking to boost overall strength and size, while also looking to optimize health and performance, having a solid supplementation routine can work wonders for your gains. A pre-workout or intra-workout BCAA will give you a great boost as well as other supplements like creatine, fat burners, or testosterone boosters. But protein powders work to enhance growth and recovery so your gains never falter and you see the results you want most (5).
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Wrap Up
These best side delt exercises will work wonders for you as you seek to build that desired strength and size out of your arms. With well-defined arms, you can show off a physique others will envy and most certainly boost your training and performance goals. Give these exercises a try and really see what they can do for you as you build those strong and developed shoulders.
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
Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; et al. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Stiggins, Chuck; Allsen, Phil (1987). “Exercise Methods Notebook: Side lateral raises”. (source)
Schoenfeld, Brad; Kolber, Morey J.; Haimes, Jonathan (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Steve Kuclo Looks Insane 3 Weeks Out at 285Lbs
Steve Kuclo is looking beastly at 285lbs.
Steve Kuclo has packed on some massive muscle during his off season. The bodybuilding vet is tipping the scales at a whopping 285lbs. As he preps for the Texas Pro, it’s clear that Kuclo is pushing himself to a new level.
Steve Kuclo is looking like an absolute beast three weeks out from his next show. The former fireman has looked pretty impressive in recent shows. Now that his next competition is on the horizon, Kuclo is showing some top flight condition.
After sitting out 2016 and 2017, Steve Kuclo made his return to action at the 2018 Olympia where he would come in tenth place. Since then the former fireman has been keeping busy and rising through the ranks. At last year’s Arnold Classic Steve Kuclo came in a respectable sixth place and was able to replicate is success at the 2019 Olympia in the same position. At the 2020 Arnold Classic, Kuclo took fourth place, not exactly top honors, but certainly an impressive feat.
Now the veteran bodybuilder hopes to put on an impressive performance in three weeks time. Steve Kuclo recently made a post to Instagram talking about his upcoming competition at the Texas Pro. In the post Kuclo looks to be in top shape, his physique looking hard and grainy.
Everything is bigger in Texas! Don’t be sleeping on this Texas Boy ????just under 3 weeks until show timeWt: 285lbs
Steve Kuclo is bringing his top form to the the Texas Pro. With his chance to compete at thr 2021 Olympia, Kuclo is looking to bring his all in the upcoming pro show. Will he secure victory or will his efforts be all for naught?
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.
These Are The Eight Best Bodyweight Exercises For Abs and Obliques
Best Bodyweight Exercises for Abs and Obliques
When it comes to bodyweight training, no area of the body is better suited than the abs and obliques. Most people prefer going equipment free to pursue the elusive six-pack, the holy grail of training for many.
Abdominal training isn’t just for show as studies suggest strong abs reduce the possibility of back pain. Some prefer to skip abs-specific training, following the philosophy that abs are made in the kitchen, not the gym. A clean diet is indeed a pre-requisite for a six-pack, though the training is necessary.
With the emphasis in the fitness industry over the last 20 years on core training and functional movement, many athletes already spend a lot of time working the supporting core musculature around the hips, midsection, and shoulders. Such movements inevitably target the abs and obliques.
There’s nothing more effective than taking a direct approach with a tough bodyweight abs workout. Here are eight of the best bodyweight exercises for abs and obliques. You can use these as part of a regular workout or as a standalone circuit. If you do a circuit, do two sets of 10.
1. Plank
What it does: By keeping your belly button drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.
How to do it: Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
2. Side Plank
What it does: The side plank targets the obliques more than a traditional plank.
How to do it: Start on the ground on your left side with your left forearm and your elbow under your shoulder. Push up off your elbow, creating a straight line from ankle to shoulder. Your hips should be off the ground and only the side of your bottom foot and your elbow should be on the ground. Hold for 30 seconds or do 10 reps of 3 seconds each.
How many? 2 sets of either of the above options.
3. Half Boat
What it does: This yoga move is a variation of the V-Sit Crunch that targets the rectus abdominus.
How to do it: From a sitting position, extend your arms out, palms facing each other. Extend and lift both legs, keeping them bent at the knees, with the insides of your feet touching. Arms are extended on either side of your legs. Use your abs to keep your back straight. Stay in this position for five deep breaths, roughly 10 seconds.
How many? 2 sets of 10 reps with 60 seconds rest between sets.
4. Hanging Leg Raises
What it does: This challenges you to raise your entire lower body with your abs and hip flexors, a key part of core strength.
How to do it: Grab a pullup bar with an overhead grip. Arms should be straight and feet off the ground. Keeping the legs straight, use your abs to raise your feet toward your shoulders, pausing when your thighs reach your chest.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
5. Oblique Mountain Climbers
What it does: Like a mountain climber working a wall, you’re using the abs and hip flexors to “climb.” This variation targets the obliques.
How to do it: Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to the opposite arms, twisting your body to that side, for 30 seconds. Keep your hips down for the entire motion.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
6. Reverse Crunch
What it does: This targets the entire core region while also stretching your lower back.
How to do it: Lie on your back, knees together, and legs bent to 90 degrees. Feet should be on the ground and hands palms down. Tighten your abs – think of bringing your belly button away from your waistband – and lift your hips off the floor, crunching your knees to your chest. Pause at the top and then lower back down. Do not allow your lower back to arch and lose contact with the floor.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
7. V-Sit Crunch
What it does: For all of the abs-challenging reasons of a traditional crunch, but also because it keeps you from putting unnecessary torque on your neck and using momentum to complete the crunch.
How to do it: Begin on your back with hands extended over your head. Lift your legs and crunch up at the same time, forming your body into the shape of a “V.” Exhale as you lift your legs and crunch and inhale as you return to the starting position.
How many? 2 sets of 30 seconds with 60 seconds rest between sets.
8. Flutter Kicks
What it does: If it’s good enough to challenge the Navy SEALS as a staple of their training, it’s good enough for you. You need not do it while cold, wet, and sandy, though.
How to do it: Lie on your back, legs straight and arms extended at your sides. Lift your heels six inches and rapidly kick up and down in a fast, scissor-like motion.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Gunter Schlierkamp Debates: Sylvester Stallone Movies Vs Arnold Schwarzenegger Movies
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Which muscle action star has better movies: Sylvester Stallone or Arnold Schwarzenegger? Gunter Schlierkamp answers.
There was a golden era of muscle-bound action movies in the 80s. Two of the biggest stars from that era were Arnold Schwarzenegger and Sylvester Stallone. Both brought powerful physiques to the mainstream via blockbuster films. But of these two shredded actors – who had the best movies? We asked that very question to Gunter Schlierkamp. In our latest GI Exclusive, Gunter Schlierkamp makes his pick between Sylvester Stallone and Arnold Schwarzenegger movies.
While majority of our interview segments deal directly with bodybuilding and strength sprots trends – we sometimes like to throw a few curveball fun questions into the mix. That’s why during our conversation with Gunter Schlierkamp we asked him to pick his favorite action star – Sylvester Stallone or Arnold Schwarzenegger.
Both of these actors were significant in bringing chiseled muscle onto the mainstream blockbuster circuit. Schwarzenegger was, of course, a pro bodybuilder himself. While Stallone didn’t match his size – he brought an unprecedented amount of muscle to the screen compared to majority of Hollywood actors. It was a golden era of sorts for muscle in Hollywood.
So who does Gunter Schlierkamp prefer more? He was torn – he didn’t want to directly choose one over the other. Instead, he focused on the things that made each actor different and why he liked those qualities.
For Sylvester Stallone, Schlierkamp felt that his films brought more of a message behind the stories. Films like Rocky and First Blood had something to say beyond being fun action films. On the other hand, Arnold Schwarzenegger’s films focused more on flash and bang. The cartoonish nature of his action films are entertaining in their own right.
Gunter Schlierkamp also makes mention of Schwarzenegger’s comedic side. With films like True Lies, Jingle All The Way, and Kindergarten Cop – Schwarzenegger showcased that he had comedic chops to match his action muscle. It’s a big part of what allowed him to stay relevant in Hollywood. While he was not a Shakespearean level actor – he had true versatility in his roles.
Ultimately, Gunter Schlierkamp enjoys the work of both actors equally. He finds a different thing to enjoy about each muscle-bound actor’s films. Which films do you prefer? You can watch Schlierkamp go into full detail by watching our latest GI Exclusive interview segment above.
How The Kettlebell Clean & Jerk Can Enhance Gains
This exercise will develop strength, power, and endurance and is a killer full body workout.
When looking for a great full body workout, finding the right one can be challenging. We all know various exercises that are great for getting us strong and toned, but many are isolation exercises, or those that may work multiple muscle groups, yet just aren’t fulfilling all our needs. Now in a time when gyms still remain closed or at limited capacity, we all need those home gym essentials to really make sure our gains don’t wither away.
Kettlebells are the perfect at home exercise tool to really get you fit. With a host of exercises and benefits associated with kettlebells, they should not be overlooked as just another piece of equipment. The kettlebell clean and jerk is a great exercise to really enhance your gains and make sure you stay on top of your game. Whether it be for training and competition, or just staying fit overall, this kettlebell exercise is certainly one to kickstart those gains and give you a full body workout you’ll love.
Let’s dive into the kettlebell clean and jerk and see what makes this exercise so great. From what it is, to muscles worked, to the many benefits associated with it, the kettlebell clean and jerk may just become your new favorite exercise. When looking for a stellar full body workout, look no further than here.
What Is The Kettlebell Clean & Jerk?
The kettlebell clean and jerk is a demanding exercise based on power, strength, and mobility. Demanding high levels of concentration and focus, this exercise is one of three main lifts in kettlebell competitions and demands the utmost confidence as you start to really amp up the weight. Both the clean portion and jerk portion have specific movements to nail down, making this a convenient exercise to perform, but one where form is everything (1).
Muscle Worked In The Kettlebell Clean & Jerk
When looking at what muscles the kettlebell clean and jerk uses, you will notice it is a mix of upper and lower body, as well as your core. Mainly hitting the shoulders, traps, glutes, hamstrings, and quads, it can also target your calves and triceps putting the full in full body workout.
Benefits Of The Kettlebell Clean & Jerk
Build Up That Strength
Judging by all the muscles worked during the kettlebell clean and jerk, your capacity for strength is seriously increased. Great for progressive overload and adding tension, your muscular strength will improve and you will lift greater amounts of weight as you progress.
Boost Endurance & Cardio Health
With continuous movement on top of that added weight, your heart rate will remain elevated forcing you to control your breathing and really work on that endurance and cardiovascular health. Being short and intense, it relies on a different kind of endurance, being more power driven, so your cardio gains are more explosive.
Hit That Core
Core is essential for remaining grounded and stable during your big lifts, especially the kettlebell clean and jerk where big weight is moving freely. Performing the exercise from start to finish will cause greater stress on your core so your strength and physique increase.
Balance, Coordination & Motor Skills
With this exercise requiring more precise movements and sudden changes, you will need to ensure focus and concentration to properly execute such a lift. It is important to remain vigilant for injuries which can be common with poor form. But the kettlebell clean and jerk can help with your nervous system and really work to assist with balance and increased coordination.
How To Perform It
Begin by holding a kettlebell in either one hand or two, depending on your preference. Use an overhand grip with your feet around shoulder width apart. Perform a clean to your shoulder with your hips pushed backwards. As you extend through your legs, use that momentum to pull the kettlebell to your shoulder and rotate your wrist to a racked position.
Quickly drive your heels changing the energy to your favor as you use your arm to lift overhead, locking out your elbow. Use a squat position under the weight to get grounded and return to the standing position with the weight overhead. Gently lower back down the floor and repeat for desired number of reps (2).
Featured Kettlebells
Kettlebell Kings Kettlebells
Kettlebell Kings Kettlebells are perfect for enhancing grip and working with versatility as well for your desired strength and conditioning goals. Made from cast iron and covered with a powder coating, these offer overall protection and durability to enhance longevity. The structural integrity of these kettlebells will support your own growth and keep you operating at a high level.
Prices vary depending on weight but there are 21 options to choose from ranging from 9 lbs. ($69.99) to 203 lbs. ($424.99).
Check out Kettlebell Kings Kettlebells Here
Check out our individual review for Kettlebell Kings Kettlebell here!
Onnit Kettlebells
Onnit Kettlebells are high quality and versatile fitness tools from a reputable and great company in Onnit. Designed with a gravity cast for consistency and durability, it is accompanied by a powder finish grip for decreased slippage and more efficient workouts. Color coded by weight, these kettlebells provide for easy accessibility and are great for increasing explosive power, strength, and endurance.
Prices vary depending on the weight of kettlebell but there 8 options to choose from ranging from 13 lbs. ($22.95) to 70 lbs. ($114.95).
Check out Onnit Kettlebells Here
Check out our individual review for Onnit Kettlebells here. Also, check out Onnit Primal Kettlebells here!
Wrap Up
The kettlebell clean and jerk is one of those exercises to really boost your full body growth by working many muscle groups with a host of benefits. A convenient and fun exercise, your chance for growth is great and that toned physique is just around the corner. Kettlebells are great fitness tools to really enhance your gains and should not be overlooked in your home gym or even at the gym. Put the kettlebell clean and jerk into your workout routine and really see what this can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jonen, Will; Netterville, John T. (2014). “Kettlebell Safety: A Periodized Program Using the Clean and Jerk and the Snatch”. (source)
Pierce, Kyle (1999). “Clean & Jerk”. (source)
6 Reasons Why You’re Not Losing Fat
Avoid These 6 Mistakes To Lose Weight
Many people get a gym membership to lose weight, and most of them are not happy with their progress. Losing fat is easier said than done. While people might take different approaches to lose weight, most of them fail for the same reasons.
Indiscipline
You need a high level of discipline to lose fat. Some people think training for a couple of days a week is enough to lose weight. They set themselves up for disappointment with this approach and then act shocked when they don’t get the desired results.
You need to be disciplined with your training, diet, and recovery programs if you want to shed the extra kilos. You can’t afford to miss a single training session, meal or undersleep if you want the needle to budge in the right direction.
Undervaluing Your Training Program
Some people make the mistake of thinking a diet plan is all that matters in a weight loss program. They completely overlook their training plans, spend a comfortable half an hour on a piece of cardio equipment, and call it a day.
If your goal is to lose weight, you’ll have to follow a structured cardio training plan which should include a HIIT (High-Intensity Interval Training) or LISS (Low-Intensity Steady State Training). You should be willing to give your training sessions all you’ve got.
Setting A Goal
When setting out to shed the extra kilos, most people make the mistake of not having a specific weight loss goal. You need to quantify the amount of weight you want to shed in order to have the right diet and training plan.
Having a specific goal can help you follow a timeline and will keep you accountable. If you don’t see the desired results after setting a goal and making a plan to achieve it, you can go back to the drawing board and make the necessary adjustments.
Not Following a Customized Diet Plan
Many people don’t want to spend the time, energy or money on a customized diet plan. They instead follow a vanilla diet plan given to them by a gym bro and are surprised and anxious when they don’t see results.
Every person has a different lifestyle, and their diet will vary depending on their goal. You need to figure out your daily calorie intake goal with your macronutrient targets and design your diet according to your lifestyle.
Not Understanding The Role of Fats and Carbs
In recent times, thanks to the internet, more people have come to know about macronutrients. Many people mistake the role of fats and carbs in their diet. They think eating fats are what causes fat to deposit on their body and go on to cut it from their diet.
After they cut fats and still don’t see results, carbohydrates become their easy second target. In the process of cutting these two essential macronutrients from their diet, they do more harm to their bodies than good. Reducing the carb and fat intake below the recommended levels can cause problems in your body functioning.
Improper Recovery
While cardio and training play a vital role in losing weight, some people take it to the next level by pushing their bodies to the extremes. On top of it, these people don’t give their bodies proper time to recover from their workouts.
Being overtrained is worse than not training at all. If your recovery time doesn’t seem to work and you feel sore for more than a couple of days after your workouts, you should consider taking supplements to improve your recovery.
Header image courtesy of Envato Elements
Are you satisfied with your weight loss?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Mass Gainers For Clean Bulking & Muscle Mass 2021
These mass gainers are great for all your clean bulking needs and provide clean carbs for increased muscle mass.
For those of us looking to really increase muscle mass, mass gainers can help with our clean bulking needs by pumping us with clean carbs and protein. Seeking a real increase in our strength and size can be challenging and often times it is the fine line between the right diet, most effective training plan, and top tier supplements. But with a mass gainer, you allow yourself to meet your desired caloric intake while also giving your body the fuel it needs to really power itself through the day. The right ratio of macronutrients and other added ingredients, paired with a quality company who cares about their consumers and the needs of athletes, all your clean bulking needs can be met with a high-quality mass gainer.
We’ve put together a list of the Best Mass Gainers for 2021 so you can see the gains you want most. Reflective of everything you deserve to have, these mass gaining supplements are packed with clean carbs and protein to give you the desired results for your overall health and performance.
Best Mass Gainers 2021
Best Mass Gainer Overall
A great natural mass gainer overall will work to increase strength, size, and all your clean bulking needs. With a top tier formula made from great ingredients with the right balance of macronutrients, this is achievable and will give you the results you want most.
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take
Mix with milk or water.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros
Great for lean muscle growth
Perfect for a meal replacement or paired with a grass fed whey protein supplement
Great ingredients and no artificial additives for a transparent label
From a reputable company in Transparent Labs
Cons
A premium priced option only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Best Premium Mass Gainer
You want your mass gainer to be of the utmost quality and a premium mass gainer will stand out amongst its counterparts, especially as a natural mass gainer. Looking at ingredients and the formula, as well as the reputation of the company and price, will prove to be very important overall moving forward.
Enhanced Whey Protein Isolate
Calories
110
Protein
25g
Carbs
2g
Fat
1g
Sugar
1g
Flavors
Chocolate Brownie
Best Way To Take
Mix 1 scoop with 6-8 oz. of cold water or your desired beverage.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals and works well as a natural mass gainer.
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Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
only one flavor option
Price: $64.99
Use code GENIRON for 15% off! Also, check out our individual review for Enhanced Whey Protein Isolate here.
Best Clean Protein-Carb Blend
A mass gainer needs to have the right balance of protein to carbs in order to fuel recovery and boost muscle growth. But this blend must be made from only the cleanest sources so you don’t compromise any gains with added substances you don’t want or need, especially with a natural mass gainer.
Cellucor Cor-Performance Gainer
Calories
580
Protein
30g
Carbs
100g
Fat
2.5g
Sugar
5g
Flavors
Chocolate, Vanilla
Best Way To Take
Take one serving with 16 fl. oz. of cold water or another beverage, one to two times daily.
Cellucor Cor-Performance Gainer is a high quality protein for you to see lean muscle gains with the right ratio of clean carbs and fat sources to balance out a great formula of macros. Able to support muscle growth and fuel recovery, the added BCAAS give this supplement a boost to help with all your gains. Packed with 30g protein, 100g carbs, and 2.5g fat, this 580 calorie mass gainer can work wonders for your clean bulking needs.
Cellucor Cor-Performance Gainer is what you need to see lean muscle gains with high-quality protein. The right ratio of protein, healthy carbs, and fats will pack on muscle for your desired gains.
Pros
High quality protein and clean carbs
Great to support muscle growth and fuel recovery
From an honest company in Cellucor
Cons
More servings and flavors would be nice
Price: $28.49
Best All-Natural
You want a product that is safe and effective and having something that is all natural will prove to be the best decision for you. Too often do companies put added substances and fillers that just aren’t necessary and an all-natural option will give you all the benefits of a great natural mass gainer and much more.
Naked Nutrition Naked Mass Weight Gainer
Calories
1250
Protein
50g
Carbs
252g
Fat
2.5
Sugar
5g
Flavors
Unflavored Gainer, Unflavored Vegan Gainer, Chocolate Gainer, Chocolate Vegan Gainer, Vanilla Gainer, Vanilla Vegan Gainer
Best Way To Take
Mix four scoops with 24 oz. of milk or your favorite beverage.
Naked Nutrition Naked Mass Gainer is the ultimate muscle building and weight gaining supplement perfect for your clean bulking needs. The perfect blend of fast and slow absorbed proteins and complex carbs, each serving is 1,250 calories with 50g of high quality protein and 252g of clean carbs. Able to help fuel your workouts, meet your daily calorie requirement, and build and sustain muscle mass, this is an honest product to help boost all your gains.
Naked Nutrition Naked Mass is the ultimate muscle building and weight gaining supplement. With 50g protein and 1,250 calories per serving, this is the perfect blend of fast and slow absorbed protein and complex carbs to see gains.
Pros
Great blend of fast and slow absorbed protein and complex, clean carbs
Perfect for muscle building and weight gaining
Only three ingredients
From a reputable company in Naked Nutrition
Cons
Premium priced option
Four scoops is a big serving size
Price: $64.99
Best Mass Gainer For Digestion
With so much protein and carbs included in a mass gainer, you want to make sure this doesn’t hinder digestion. With added ingredients or a clean source of both, you can be sure your digestive needs are met so your body absorbs these nutrients as effectively as possible.
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take
Mix with milk or water.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this natural mass gainer for recovery and a well-balanced diet.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros
Great for lean muscle growth and clean bulking
Perfect for a meal replacement or paired with a grass fed whey protein supplement
Great ingredients and no artificial additives for a transparent label
From a reputable company in Transparent Labs
Cons
A premium priced option only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Best For High Protein
A supplement high in protein is exactly what you want and while most mass gainers have done a nice job of properly dosing their macros, those that prioritize protein can greatly affect your health and performance. With protein being essential for muscle growth and recovery, it would be a disservice to neglect a great high protein, natural mass gainer.
MyProtein Weight Gainer Blend
Calories
365
Protein
27g
Carbs
52g
Fat
6g
Sugar
2g
Flavors
Chocolate Smooth, Strawberry Cream, Unflavored, Vanilla
Best Way To Take
Add 3 1/3 large scoops to 500-1000 mL. of water or milk.
MyProtein Weight Gainer Blend is a great mass gainer able to boost recovery growth, especially after a tough workout. With 30g protein and 50g carbs, an impressive 370 calories is fairly low for the amount of macros and its ratio. Made up of fast and slow digesting proteins, the added maltodextrin and oat flour carbs work to give you an energy boost and offer a source of clean carbs for whatever your next session brings. A clean and effective product, your clean bulking needs are not compromised with this mass gainer.
MyProtein Weight Gainer Blend is the perfect supplement to increase strength and size. With 30g protein, 50g carbs, and 370 total calories per serving, this will work to boost growth and recovery.
Pros
High quality proteins and clean carbs with low calorie count
Great for muscle growth and recovery while keeping you full.
Cons
Price is okay for number of servings
Price: $44.99
Benefits Of Mass Gainers
When it comes to mass gainers, you are looking for a supplement that will work to increase muscle mass while meeting all of your clean bulking needs. It is important to know the benefits of a mass gainer as you seek to build serious strength and size to boost your overall health and performance. Benefits of a mass gainer include:
Boost muscle growth and recovery: With the right ratio of protein, carbs, and fat, you can boost your muscle growth and recovery so all your clean bulking needs are met (1).
Meet caloric requirements: For those who need to focus on their caloric intake and really get enough into their body, a mass gainer can pump you with clean carbs and protein so you hit whatever number of calories you want (2).
Helps keep you lean: With good fats and an all-star formula, a mass gainer can help keep you lean as you build muscle.
Good source of fiber: A mass gainer will typically be a good source of fiber to help with digestion and allow your body to absorb those nutrients much faster (3).
How Many Servings You Should Take
This depends on how many calories you need to consume to gain weight at a rate of a few pounds per month. But then your genetics and training will also determine how much “good” weight you’ll gain. So, there’s no universal answer to this question. However, you should only use a mass gainer to fill in what you cannot get from a primarily whole food diet. And if you need to track your macros then you’ll have to do so accordingly by measuring the serving sizes.
Protein, Carbs & Fats Requirements
The amount you need will depend on your body weight, activity levels, and age. But generally, 1.6-2.2kg/day is an ideal range for muscle hypertrophy (4). To build muscle, you should be getting sufficient amounts per each meal. And many weight gainers supply rather high amounts so splitting servings is a good idea in many instances.
For size gains, carbs should be on the higher end to replenish lost glycogen, again, if you’re not following a keto diet (high fat, low carbs). But fat is necessary as an energy source as well. Carbs should usually make up half of your daily caloric intake and fat 20-35 percent with protein taking up the remaining percentage.
When To Take Mass Gainers
You can have a serving any time of the day, but according to research, the best time to consume a whey protein is within three hours following resistance training. The reason is that anabolism is increased within this time frame (peak of 45-90 minutes) and muscle protein synthesis drops back down to baseline levels past the three-hour window (5).
But carbohydrates like maltodextrin (added to many mass gainers mentioned) and glucose are also necessary in combination with protein to maximize this process. And essential amino acids which are naturally occurring in most whey protein supplements are also very necessary for optimum protein synthesis.
Safety Of Mass Gainers
The ingredients in these mass gainers are safe for most users. But some products contain artificial ingredients, dairy, added sugars, and additional ingredients which some people have sensitivities to. So, people with blood sugar issues or sensitivities to certain foods should definitely be careful to read the labels before consuming any nutritional supplements.
Now, many supplements have added sweeteners like sucralose and acesulfame potassium but these are actually considered safe for daily consumption according to the most recent research on the substances.
How We Choose The Best Mass Gainers
When looking at the best mass gainers, we look first at the reputation of the brand and the product. A good brand will be honest and transparent with their label to ensure your overall health and performance goals are met. We look at included ingredients and the formula because that is what makes up the product. The formula and subsequent ingredients should be clean and ideally sourced naturally to ensure it works to optimize all of your needs. Lastly, we look at price. We know supplements can get expensive and we look for those that will get the job done right while still being affordable.
FAQ Section
What is the best mass gainer?
Transparent Labs ProteinSeries Mass Gainer. This mass gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight for your clean bulking needs.
Are mass gainers safe?
Mass gainers on the whole are generally safe to use. Always be sure to read the label before using to make sure the product will suit your needs and is the right supplement for you.
What should I look for in a mass gainer?
When looking at mass gainers, you should look for the amount of protein and carbs, as well as other added ingredients. Serving size and amount is important because you want to make sure you are getting enough for the price. Also, look at taste and the reputation of the brand because you deserve to have the best companies working for you and the product should taste good.
Wrap Up
Mass gainers have the potential to really increase strength and size in an effective and healthy way. By offering a great source of carbs and protein, you ensure you get the most out your caloric intake to still be healthy while also aiding in training and performance. The way you look and feel matters and a mass gainer is a great supplement for those looking to bulk or put on healthy weight so all your goals are met. Check out this list of the best mass gainers to find a great mass gaining supplement suitable for all your clean bulking needs.
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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Schoenfeld, Brad J.; Aragon, Alan A. (2018). “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution”. (source)
Stark, Matthew; Lukaszuk, Judith; Prawitz, Aimee; Salacinski, Amanda (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
5 Pre-Workouts That Are Basically Rocket Fuel (Updated 2021)
Up, up, and away.
Finding the energy to get a workout started can be a daunting task. With so much going on in our lives, sometimes we find ourselves drained heading into a big workout. But a solid pre-workout supplement can take care of that. Supplying quick energy and helping to sustain that energy throughout our workouts is just one of the many benefits a good pre-workout can offer.
The difficulty comes with finding a solid pre-workout supplement in a market so saturated with enough bodybuilding supplements to last a lifetime. Thankfully there are some that really stand out among the rest and provide great benefits from high-quality ingredients made by reputable companies who keep their consumers in mind. Make sure your pre-workout is working wonders for you and don’t get suckered into thinking otherwise.
These 5 pre-workouts are designed to give you high-quality benefits so you see your gains really come to life.
The Top 5 Pre-Workout Supplements That Are Basically Rocket Fuel
Best Overall
Finding the best pre-workout overall that is basically rocket fuel can be challenging but it is out there. With the right ingredients at effective dosages, the effectiveness of these products towards your gains are undeniable.
National Bodybuilding Co. Stage Ready Pre-Workout
National Bodybuilding Co. Stage Ready Pre-Workout is a solid pre-workout supplement designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues. It will also optimize cellular ATP production to boost overall performance and enhance neurotransmitter synthesis to provide for clean and sustained mental focus.
National Bodybuilding Co. Stage Ready is a great pre-workout to enhance quality muscle pumps, improved stamina, weight loss, and a real boost of energy to elevate performance. With an advanced blend and high-quality ingredients, this pre-workout is perfect for any workout.
Pros
Offers you a full 30-day supply
The ingredients are naturally sourced, clinically researched, and optimized for results
It will keep your energy levels high, promote muscle growth, and increase recovery
Cons
Premium priced option
Only available on their website directly
Only ships to customers in the United States
Price: $48.00 for 336 grams (30 servings)
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Growth
You want your pre-workout to offer the best chance at muscle growth as possible. With the ability to boost muscle pumps and allow for optimal blood flow, you can really target all your muscle growth needs as effectively as possible.
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs PreSeries BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts and your muscle growth. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout.
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
Well-dosed and third party tested to ensure quality ingredients and accuracy
No artificial ingredients makes this a great all-natural choice
Cons
Premium-priced option
Some ingredients, like beta-alanine, may be a touch too high while others are a bit low
Price: $49.00 / tub (1.46 lbs. powder)
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Formula
Finding the right pre-workout really lies in the formula and how effective the blend of ingredients can be. A formula that is tested and scientifically backed will give you the best chance to receive all of the benefits.
Performance Lab SPORT Pre
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport Pre increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase.
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Pros
No jitters or energy crashes
Easy to take
Vegan-friendly and infused with prebiotics for easy digestion
Cons
Only available from this website directly
No caffeine for those looking for stimulants
Price: $39.00 / box (120 capsules)
Best For Intensity
Keeping up the intensity will ensure that your focus and level of alertness never falters. You want the best for your gains and having the right level of intensity will prove to be most effective.
Kaged Muscle Pre-Kaged
Kaged Muscle Pre-Kaged can increase the performance and intensity of your workout with a high quality pre-workout powder. Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout.
Code GENIRON10 For 10% Off
Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors, it does compete with other pre-workouts in that regard
Cons
It is pretty pricey
Does contains sucralose, which is an artificial sweetener
The caffeine content may be high for those sensitive
Price: $39.99 / box (21 oz powder)
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Best For Cutting
A pre-workout should also work for your weight loss and cutting needs. With proper dosages of the right weight cutting ingredients, mixed with a great training routine and proper diet, your gains are right around the corner for that desired physique.
Transparent Labs PreSeries LEAN
The perfect supplement for cutting, Transparent Labs PreSeries LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, reduce fatigue, and improve memory. LEAN is great for those looking to slim down without losing that hard work done in the gym.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
Pros
Well-dosed and third party tested
All-natural ingredients make this a solid pre-workout for cutting
Cons
Premium priced option
Does not have the best ingredients for fat loss
It may be effective for cutting, but depending on your goals, other pre-workouts may work better
Price: $49.00 / tub (1.09 lbs. powder)
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Key Benefits Of Pre-Workout
These rocket fuel pre-workouts are perfect for a host of benefits to really give you the best chance at a phenomenal workout. Benefits include:
Increase physical performance and energy: Provide for longer, more sustained, and higher intensity work (1).
Prevent fatigue: Keep energy levels high to not feel a mid-workout crash.
Promote muscle growth and pumps: Increase blood flow, provide for muscle pump, and increase overall strength (2).
Aid in recovery: Provides for more effective repair and rejuvenation of worn down muscles.
Important Ingredients To Look For In Pre-Workout
There are a few important ingredients to keep an eye out for when it comes to selecting a pre-workout. The right ingredients dosed effectively can work wonders for your gains.
Caffeine: Can increase energy and focus so you take on any workout that comes your way (3).
BCAAs: Great for stimulating muscle protein synthesis and will help with post-workout recovery and intra-workout energy and fatigue (4).
Creatine: Boost overall strength and athletic performance for increased gains (5).
Beta-Alanine: Helps push past fatigue so your workouts go for longer with more intensity.
L-Citrulline: Offers good muscle pumps to increase blood flow so you start to see that growth you want most.
How We Choose These Pre-Workouts
When choosing this list, we focused on reputation, ingredients and formula, and overall price. The brand and their respective product should be transparent and honest with their labels. These brands have great reputations and care about the quality of their products. For ingredients and formulas, each product should work effectively while still being safe and the quality and care for your ingredients will prove worthwhile for your health and performance. Lastly, we look at price because we know it can be challenging to find good products at a reasonable price.
FAQ Section
What is the best pre-workout for serious gains?
National Bodybuilding Co. Stage Ready Pre-Workout. This pre-workout supplement is designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues.
Do I really need a pre-workout?
You don’t need a pre-workout but having one on your shelf can really enhance all your gains. You want the best for your workouts and we highly recommend a great pre-workout be in your routine.
Are pre-workouts safe?
While pre-workout supplements are necessarily regulated, the top companies have made it their mission to only give you the best product around. With clean and effective ingredients, pre-workouts are on the whole safe to use. Always read the label to make sure the product is right for you.
Wrap Up
Don’t let low energy keep you from an opportunity for a great workout and look to pre-workout supplements for all your gains.. The benefits of a solid pre-workout can work to enhance overall performance, provide muscle pump, aid in recovery, and give you that incredible boost to optimize all aspects of your workouts. These five pre-workouts are great products from very reputable companies who seek nothing but the best for their consumers. Try one of these today and watch your workouts soar to new heights.
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References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)