All Posts By Muscle Insider

Glute Bridge Vs. Hip Thrust: Which Is Better For Gains?

They may be similar in terms of muscle engagement but each has their own benefits as great exercises.
With so many exercises to choose from and so many influencers claiming certain ones will seriously boost your gains, it is important to keep an open mind and realize that while much of working out and getting fit is objective, on the whole it is really something more subjective. What works for one person may not work for another and on that goes, but finding the right exercises for you is important. The debate around the glute bridge and hip thrusts still remains as for which is better, but we wanted to dive into both of these as we put the glute bridge vs. hip thrusts up against one another to see who’s the ultimate victor.
What both of these have in common, and what we’ll explore a bit later on, is that they both involve similar muscle movements and engagements, being primarily a lower body exercise that works your core and low back. The main difference tends to be the amount of weight loaded where in the hip thrust exercise you can use a barbell to increase strength. Since both involve lifting the hips and squeezing your glutes, you do build great strength and stability in the lower body, but does one come out on top as king?

Let’s take a look at the glute bridge vs. hip thrust exercises and see which one’s are better for. We’ll chat about what they are, the benefits of each, and look into how to get these done properly and effectively. Ultimately, we may have an answer as to which one is better for boosting your desired gains.

What Is The Glute Bridge?
The glute bridge is an interesting exercise because it is also used as a stretch a lot of the time. Typically, this is done while laying on the ground where you really work to activate the glutes without overextending your hips. Done mainly as a bodyweight exercise, it can be used with weight to increase strength, but also resistance bands which can add some resistance to make this an effective exercise (1).

Benefits include:

Strong core: This requires real core engagement which will work on strengthening your core.
Better posture: By building that core and working on low back pain, you will improve posture.
Alleviate back pain: Building up that core will work to alleviate any unwanted pain.
Great warm-up stretch or exercise: This can be done with or without weight for a great stretch or exercise.

How To:
Lying flat on the floor, have your feet around shoulder width apart and bend you knees. Engage your core and work to drive your hips up through your feet, really pushing upwards. Squeeze your glutes at the top and gently lower back down. Repeat for your desired amount of reps.

How About The Hip Thrust
The hip thrust is typically a loaded exercise where your back is resting on a bench or some sort of stable device. As a result of the added weight, it is vital to keep your core engaged so as to not add extra strain onto your low back. For those looking to increase strength and size while also boosting stability, the hip thrust exercise is really one to consider for your lower half gains (2).

Benefits include:

Better lower body lifts: By strengthening your legs and core you work to assist those bigger lifts.
More power: Promote more explosiveness for better jumping and launching ability.
Promote stability: Keep you more grounded with solid form to avoid unwanted injury.
More toning: With increased weight and more muscle, you will start to shape and tone how you want.

How To:
Choose an elevated surface with your back against it and a barbell resting in your lap. Drive through your feet, hinging at the hips and lifting the weight up towards the sky. Squeeze your glutes at the top and return to the starting position. Repeat for your desired number of reps.

Main Difference Between The Glute Bridge Vs. Hip Thrusts
In reality, these two are very similar in terms of movements and muscle worked. The real difference lies in positioning of each exercise and the intended goal. For many, the glute bridge is a great warm-up and the hip thrust is the perfect weighted exercise to increase strength. Of course, you can make both a warm-up or exercise, but on the whole the glute bridge is more effective as a bodyweight movement and the hip thrust as a weighted one.
Which Is Better?
For those looking to tone and take it easy with weight for fear of injury or deloading purposes, the glute bridge is a great option for you. As a bodyweight exercise that is easy on your low back, this exercise is perfect for whatever you may need done during that pre-workout routine. When it comes to those who want to build strength and size, looking towards the hip thrust is most likely the way to go for it can really boost muscle growth as an effective weighted exercise (3). For the hip thrust, it is really important to stay engaged with your core for what can happen is the load will shift to your low back which you just don’t want. But all in all, the glute bridge is a great warm-up or rehabbing exercise and the hip thrust is a good muscle builder.
Wrap Up
When it comes to the debate over the glute bridge vs. hip thrust exercises, at the end of the day, it is really all you make of it. For those looking to tone and have a lighter load, look to the glute bridge. For more weight and a bit more muscle gain, pack on the barbell and give the hip thrusts a go. Both are great and provide similar movements and muscle engagement so you can’t go wrong. It’s all just a matter of preference.
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

Tobey, Kelcy; Mike, Jonathan (2018). “Single-Leg Glute Bridge”. (source)
Neto, Walter K.; Vieira, This L.; Gama, Eliane F. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Neto, Walter K.; Soares, Enrico G.; Vieira, Thais L.; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)

Best Meal Replacement Products For Fullness & Huge Gains 2021

These meal replacement products are great for keeping you full while giving you all the essentials to see great gains with your training and performance while keeping you full with valuable nutrients.

Table of Contents

Meal replacement shakes have grown in popularity for those with busy schedules who don’t have the time to sit and prepare a home-cooked meal. As an efficient system to load up on the essential nutrients and pack us full of those vital macronutrients, the benefits of meal replacement supplements are hard too ignore. Portable and accessible options, these are great tasting options to substitute for a meal. It should be said that the best way to get all these essentials is from whole foods, but for those who struggle with this, meal replacements are a solid option to get you where you need to be from a nutritious meal while feeling full.

We’ve put together a list of the Best Meal Replacements for 2021 to make your choice a little easier. These products taste great, contain solid ingredients, and can offer the benefit of really enhancing your gains and aiding in a better lifestyle.

Best Overall Meal Replacement Shake: HLTH Code Complete Meal Replacement Shake

HLTH Code Complete Meal is a nutritional shake made with real ingredients to give you a real meal in the simplest way possible. Formulated by a top metabolic scientist, this meal replacement has the right combination of nutrients at the right ratios to make every ingredient count. With 27g of protein and a 1:1 ratio of healthy fats to protein, this meal replacement will keep you full while providing you with the best nutrients possible. Also included are grass-fed collagen, digestive enzymes, probiotics, and fiber to help your gut, and the ideal ratio of omega-3 to omega-6. With a great taste, no GMOs or artificial ingredients, and an awesome taste, HLTH Code is exactly what you need out of a top meal replacement.
Pros: A 1:1 ratio of healthy fats to protein packed with amazing nutrients to help you succeed. Digestive enzymes and probiotics, as well as collagen and a great ratio of omega-3 to omega-6. No artificial and non-GMO from a reputable and honest company in HTLH Code.
Cons: A premium product, it is a bit expensive.
Price: $59.95
Click here for the best price

Best Meal Replacement For Convenience: Ample Complete Meal Shake Bottles

Ample brings this low-carb, complete meal shake to you made from real food for the optimal breakfast or lunch replacement shake. Made from 20+ superfoods, this shake can pump you full of premium fats, proteins, fibers, antioxidants, electrolytes, and probiotics. There are two options for this product including a 400 calorie bottle and a 600 calorie bottle. Ample Complete Meal Shakes are gluten, soy, and BPA free and contain zero artificial sweeteners, flavors, or sugar alcohols. A great product for muscle growth and maintenance, increased focus, and gut health, this is one of the best meal replacements for a whey protein shake to drink without sweeteners for your diet.
Pros: A solid balance of macronutrients and no artificial ingredients is a huge plus. Good probiotic bacteria for gut health and amazing choices for ingredients to give you what you need with low calories with nutrient value.
Cons: Lacks some vitamins and minerals we would like to see and no mention of omega-3’s is disappointing. It is also a fairly expensive product.
Price: Two options: 400 calorie bottle is $90.00 for 12 meals and the 600 calorie option is $108.00 for 12 meals.
Click here for the best price

Best Meal Replacement Shake For Women: IdealShape IdealShake Meal Replacement Shake

IdealShape offers this great meal replacement product designed to see your weight loss and fitness goals come to life. This shake is designed to block hunger and increase fat loss and is easily digestible and absorbed by your body. This ensures all of those vital nutrients get to you faster. Created with a hunger blocking blend, this product has a blend of protein, fiber, and Slendesta, which is a potato protein extract, which is designed to eliminate snacking. With 120 calories per serving, this can ensure no cheating on your diet with this protein shake that is high in protein plus nutrient value.
Pros: Very filling with great flavors makes this an effective and great tasting product. Contains good digestive enzymes and solid vitamins and minerals. Good ratio of macronutrients and low in calories for this meal replacement powder.
Cons: Does contain artificial ingredients, like maltodextrin, and is low in certain minerals you would want more of, like potassium.
Price: $32.99
Click here for the best price

Best Meal Replacement For Bulk: Transparent Labs ProteinSeries Mass Gainer

This pure formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth, 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.
Pros: Great for lean muscle growth and 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
Click here for the best price

Best Meal Replacement For Taste: Premier Protein Meal Replacement

Premier Protein Meal Replacement is the perfect product to support fullness and immune health by pumping you full of great essential nutrients. With 30g of protein per serving, this is a great mid-day snack or post-workout recovery shake to help curb hunger and see great gains. Packed with 24 vitamins and minerals, this includes all essential amino acids and can support both immune and bone health. At 160 calories, this is one of those smooth and creamy protein shakes that is the perfect tasting on the go treat.
Pros: Great tasting and convenient at a solid price. Packed with great ingredients for solid benefits from a weight loss meal to lose calories.
Cons: Some have reported “stringy-like” substances in the drink, but that could be because they weren’t shaken well. May have a slight powdery aftertaste.
Price: $23.99 for 12 pack
Click here for the best price

Best Meal Replacement For Energy: SlimFast Advanced Energy Meal Replacement Shakes

SlimFast Advanced Energy is a great product with solid benefits including enhanced energy lasting hours, digestive support with 5g of fiber, the ability to curb hunger, and a mass amount of protein, vitamins, and minerals so you get all the essentials quickly to help you lose weight. With 20g protein at 180 calories, this shake is conducive to any diet and makes weight loss and getting energy easy. Ready to drink with delicious flavors, this product is one that will seriously enhance all of your gains with ease and convenience without a protein powder yet still providing a great nutrition shake for your weight loss goals as you shed calories to replace a meal.
Pros: Good energy boost and great for digestion. Great ingredients to help keep you full and aid in weight loss while shedding calories to replace snacking.
Cons: May contain caffeine for those sensitive and the liquid may clump together and coagulate.
Price: $26.97 for 3 pack
Click here for the best price

Benefits Of Meal Replacement Shakes For Gains
The benefits of meal replacements can seriously affect our gains inside and out of the gym and lead us to living a healthier lifestyle. Benefits of meal replacements include:

Supporting weight management: High in protein with balanced macronutrients, these are a solid way to track calories and ensure you get something into your body (1,2).
Perfect for busy schedules: Great for grab and go options, these can fuel you wherever you are.
Have amazing ingredients: A variety of ingredients are offered to aid in all aspects of our overall health.
Affordable and convenient: A quick source of fuel at an affordable price for easy convenience.

What To Look For In A Meal Replacement
Meal replacements and their respective formulas may differ depending on the brand so here are a few things to look out for:
Ratio Of Macronutrients: You want to make sure you have enough protein to keep you full and aid in that desired growth and recovery while also having a good ratio of fats and carbs as well.
Taste & Sugar: There are some great tasting meal replacements that exist without adding in all that extra sugar. Substitutes like stevia and monk fruit are becoming very common.
Extra Beneficial Ingredients: Look to see if the formula includes things like fiber, omega-3s, collagen, and vitamins and minerals that can really work to add to the benefits.
Calorie Count: While the calories may still be high since it is replacing a meal, look for ones with lower calories but higher protein. This will help keep you full and assist with weight management.

How We Choose
We know finding the right supplements and nutritional products can be challenging, but with this list we hope to bring the best meal replacements to the table to put some great products on your radar. We look at quality of the company because honesty and transparency is number one. The formula and ingredients are also very important because you deserve to have the best when it comes to your meal replacement. Looking at the ratio of macros and amount of calories and sugar is something we take into account. Finally, the price matters. We know it can be expensive to take care of yourself and while some of these options may be higher than you would like to spend, we firmly believe the product is worth the money.
FAQ Section
What is the best meal replacement product?
HLTH Code Complete Meal Replacement Shake. With a 1:1 ratio of healthy fats to protein and it being low in carbs, this meal replacement has some really great ingredients included like collagen, omega-3s, and vitamins and minerals to ensure you don’t miss anything from your diet.
What is the difference between a powder and a pre-bottled meal replacement?
The only real difference is convenience and the amount per packaging. With the pre-bottled, you most likely won’t have as much overall as a container of powder. Plus with powder, you can hold off on the liquid until your ready and don’t have to deal with temperature or anything.
Are meal replacements healthy?
On the whole, yes. It is always best to try and get a home cooked meal into you for whole foods are always a plus, but companies have taken meal replacements very seriously and seek to bring you the healthiest option around so you can progress with whatever your health and fitness journey may be.
Wrap It All Up
Meal replacement shakes are the perfect solution for many people replacing a meal who need a quick grab and go option with tons of benefits while still getting enough protein. Able to support a healthy lifestyle, these products are packed with essential vitamins and minerals, like protein and fiber, to ensure all of your dietary needs are covered with a low calorie option for fewer calories and muscle building. While it is always best to get these essentials from whole foods, sometimes our busy schedules just don’t allow that. Give these meal replacement products a try and really see what they can do for you from a full meal similar to protein powders.
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

Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)

Paul Dillett Full Interview | Thoughts On Kai Greene, Men’s Physique, & More

Watch the full uncut GI Exclusive interview with Paul Dillett
Paul Dillett is a former pro bodybuilder who has gone down in history for being one of the most impressive mass monsters in the history of the sport. His physique was so massive he was even dubbed “Freakenstein.” Retired in 2012, Dillett has been relatively quiet in recent years which is why we decided to catch up with him in a video sit down interview.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Paul Dillett. Now we’re releasing the full length interview including topics such as Kai Greene vs Phil Heath, his critical thoughts on Men’s Physique, the moment his heart stopped on stage, and many more!

Listen To Our Paul Dillett Interview On The Generation Iron Podcast

Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Paul Dillett interview here:

Bodybuilders That Most Impressed Dillett In The 90s
We asked Paul Dillett which athletes impressed him the most during his time competing through the 90s. But his answer tracks back first to what inspired him to be a bodybuilder in the first place. Dillett describes his love for wrestling and how it helped him transition into discovering weight training and eventually bodybuilding. He wanted to be a superhero – and he now found an outlet to become one.
But his admiration doesn’t stop there. Once he earned his pro card in 1992, Paul Dillett entered a truly elite era of bodybuilding in the IFBB. He quickly became impressed by Flex Wheeler – a bodybuilder that inspired him to no end. Dillett’s hunger to be like Wheeler pushed him through the ranks and helped him become the “Freakenstein” we know today.

Beyond Flex Wheeler, the bodybuilders who most impressed him during this era were Kevin Levrone and Shawn Ray. Specifically, Dillett makes it clear that there was no bodybuilder competing in the 90s that wasn’t in awe of Shawn Ray. Dillett describes how behind the scenes every pro bodybuilder was impressed by Ray and were driven to try and defeat him by any means necessary.
Paul Dillett considers himself one of those men and believes if it wasn’t for the likes of Shawn Ray, Flex Wheeler, or Kevin Levrone – he wouldn’t have become the quality of bodybuilder as he’s known today. Often times, the quality of an era of bodybuilders is largely based on the athlete leading the pack. Dillett further confirms this point as he explains in detail the respect between top competitors of that era. They all pushed each other, wanted to beat each other, but respected each other all the same.
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Watch our full GI Exclusive interview with Paul Dillett above!
Dillett Calls Men’s Physique Competing At The Olympia “Laughable”
Has the Olympia competition lost its luster over the years? For Dillett there’s no question – he 100% believes that the Olympia no longer means what it used to mean. His main reasoning? Dillett thinks that the inclusion of other divisions has watered down the quality of what it means to be Mr. Olympia – especially the Men’s Physique division.
“I don’t think the Olympia means what it used to mean. No chance,” Paul Dillett says in our interview. He continues:
“YOU LOOK AT THE OLYMPIA BEFORE AND LOOK AT THE OLYMPIA NOW. IT’S NOT THE SAME THING. IT’S NOT. IT’S JUST NOT THE SAME THING, YOU KNOW? I FEEL LIKE IT’S BEEN WATERED DOWN. THERE WAS ONE MR. OLYMPIA. THAT’S IT… WE DIDN’T NEED EXPOS, WE DIDN’T NEED BIKINI GIRLS, WE DIDN’T NEED GUYS COMING OUT WITH SHORTS DOWN TO THEIR KNEES. I’M SORRY. THAT’S LAUGHABLE TO ME… I CAN’T CALL YOU MR. OLYMPIA WHEN YOU COME OUT WITH SHORTS DOWN TO YOUR KNEES.”

6 Pump-Inducing Exercises To Perform At The End of Your Workouts

The Best Pump-Inducing Exercises You Can Do
Bodybuilders are pump chasers. A pump is when blood rushes into your muscles and makes them feel swollen and full. The pump is important for muscle growth as the blood carriers all the essential nutrients to the muscles.
No two exercises are the same when it comes to their effectiveness. If you’re looking for a muscle-ripping pump, you’re better off performing the isolation (single-joint) exercises. A pump at the end of your workouts is essential as it’ll facilitate the recovery process once you get into your post-workout diet. Over and above that, nothing can beat the satisfactory feeling of leaving the gym with a nasty pump.
Cable Crossovers

In this article, we’ll be listing one finishing exercise for every muscle group you train. The cable crossovers are a great exercise to complete your chest workout. Using the cables ensure you have constant tension on your muscles throughout the movement.
Grab the handles, take a couple of steps forward and lean forward to get in position for the exercise. Mimic the motion of the dumbbell flyes while keeping your elbows locked at an angle. Your hands should cross-over as your pause and contract your pecs at the bottom of the movement.

Machine Shoulder Presses
Boulder shoulders are what separate the men from the boys. It’s critical you maintain a full range of motion while performing the exercises mentioned in the article to get a muscle-scorching pump.
You could target your shoulder from a different angle by sitting with your chest placed against the back pad. You can get creative with the exercises to improve the muscle definition or fill the voids in your physique.

Cable Pulley Row
Getting a pump in your back can be one of the hardest things if your mind-muscle connection isn’t on point. Performing the isolation movement like the pulley rows can help remove the form factor so you can focus better on your back.
Contracting your muscles while performing the lifts is one of the most important aspects of getting a muscle pump. Make sure you’re not using momentum by swinging back and forth while performing the rows.
Preacher Curls
Preacher curls are a complete bicep-busting exercise. Most people make the mistake of going too heavy on the exercise. It limits their range of motion, and they end up leaving gains on the table.
Pause and squeeze the living life out of your pythons at the top of the movement. Have a slow and controlled movement as you return to the starting position. Blast your way through the concentric movement without resting at the bottom.
Cable Pressdowns
A set of well-shaped triceps can add to the aesthetics of your physique as a whole. Bodybuilding is a game of illusions, and having chiseled triceps can make your arms look bigger.
The cable press-downs are an incredibly effective exercise to develop the horse-shoe triceps. You can add variation to the exercise by using different attachments like the V-bar and ropes to the cable pulley.

Leg Extensions
Climbing or getting down a stairway should not be a cakewalk after a leg day. Performing the leg extensions as a leg-day finisher will ensure sitting on the toilet the next day isn’t easy.
You could perform the leg curls instead if you’d like to work on your hamstrings rather than the quads. Holding the contraction while performing the exercises is crucial as it amplifies the muscle pump.

Which is your favorite workout finisher exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements

Akim Williams Reveals Incredible Back Gains, Reaches a New Level

Akim Williams is reaching a new level as he showcases some insane gains.
There’s no doubt about it, Akim Williams has become someone to keep a close eye on in the Men’s Open Bodybuilding division. His recent gains are proving to be incredible. Akim Williams could prove to be a threat to the top of the division.

The 2020 Olympia featured the the best bodybuilders on the planet. With the battle between Brandon Curry and Phil Heath a hot topic of conversation, it Big Ramy’s victory all the more shocking and exciting. But just as many overlooked Big Ramy, many overlooked Akim Williams as well.
The physique that Akim brought to the Olympia stage was truly impressive. His physique was so impressive in fact that he was close to cracking the top 5 in the division.

There’s no doubt about it, Akim Williams acquitted himself well and put the division on notice. While he placed 9th at the 2019 Olympia, at the 2020 show he jumped to 6th. When you consider the fact that this was the show that saw the return of both Brandon Curry and eventual winner Big Ramy, and that he beat out Iain Valliere and Dexter Jackson, Akim placing 6th is a significant feat.
Insane Back Gains
With the 2021 Olympia in October, Akim Williams is looking to get into top form to qualify for the show. He obviously has the motivation and the drive to prove that he can crack the top 5. But a recent post on his Instagram story shows that not only is a top 5 placing could be a possibility, but a top 3 placing isn’t out of the question. The Instagram story features a back progress pic, a truly impressive one at that.

This progress pic shows just how insane Akim’s proportions are. This rear lat spread is truly insane. Akim Williams has the kind of insane genetics that could potentially set him apart from the rest of the division.
If Big Ramy was able to shock the world with his 2020 Olympia showing, this progress pic shows that Akim Williams has the potential to shake things up in the division. When Akim qualifies for the Olympia (since it’s definitely a foregone conclusion), there’s no doubt that he’ll be putting a ton of pressure on the top of the division.
What do you think of the current physqiue of Akim Williams?
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.

Essential Leg Exercises for Home Workouts

24 Exercises That Develop Leg Strength And Size
As a result of quarantine, many gyms have had to close their doors for the time being. Although this makes building strength and size more challenging, it can still be done.
Although you may not have an extensive home gym, you do not need a large range of equipment to make substantial progress with your training.
Benefits of leg exercises

Leg exercises are great to achieve multi-range of fitness goals, from building muscles to burning more calories, boosting metabolism, building balance and improving your lifts.
Strengthening your lower body not only builds muscle but it also helps to improve performance when you do jumping, running and moreover fewer injuries.
Leg exercise routine, such as Squats, deadlifts also increases testosterone and production of growth hormone as these promote building muscle mass.
Mostly importantly strengthening your hip flexors, glutes and abdominal muscles can also help to prevent lower back pain.
This article will highlight twenty-four home-based exercises that use little or no
equipment to bring about improvements in strength and size.

Home Exercises for Men’s Workouts
1) Squat Jump
Level: Beginner
Technique:

Start with the feet slightly wider than hip-width with toes pointed out
Keeping the chest up and core tight, squat until the thighs are parallel to the floor
From the bottom position of the squat, powerful drive up and into a jump
When landing, ensure that you bend the knees to cushion the impact

2) Side Lunge
Level: Beginner
Technique:

Start by standing tall with the feet place directly under the hips
Take a large sideways step with the right leg and plant the foot on the floor
Keeping the left leg straight, bend the right knee and push the hips backward
Lower the body before pushing hard through the right foot to bring the body back up
Take a moment and then repeat on the left side

3) Single-Leg Hip Raise
Level: Intermediate
Technique:

Lie flat on the back with the hands placed on the floor by the hips
Extend the right leg out and keep the left foot in contact with the floor
Keeping the core tight, push hard through the heel of the left foot to lift the hips up
At the top of the movement, squeeze the glute muscles tightly
Drop the hips back to the floor
After completing reps on one side, swap sides and repeat

4) Quick Feet
Level: Beginner
Technique:

Start in a quarter-squat stance with knees slightly bent and chest lifted
While maintaining this position, run on the spot using fast steps
Ensure that the weight stays to the front of the foot for each step

Home Exercises for Women’s Workouts
5) Bodyweight Squats
Level: Beginner
Technique:

Begin with the feet wider than hip-width with toes pointed out slightly
Lift the chest and engage the core muscles
Drop the hips back and down towards the floor by hinging the knees and hips
Continue to drop until the thighs are parallel to the floor
Push hard through the heels to stand up

6) Plié Squat Calf Raises
Level: Intermediate
Technique:

Assume a squat stance
Push the chest up, activate the core and place hands on the hips
Squat down and hold the bottom position
From here, roll forward onto the toes, lifting the heels and hold for 1-2 seconds
Return the heels to the floor and repeat

7) High Knee Toe Taps
Level: Advanced
Technique:

Place a chair or box directly in front of you
Start with the right foot on the object
From here, jump and quickly swap the legs so that the left foot is on the object
Rapidly switch back and forth

8) Side Leg Raises
Level: Intermediate
Technique:

Start by lying on your side
Extend both of the legs straight out and lift the torso up slightly using your arm
From this position, lift the top leg up as far as possible
Control it back down to the start position and repeat
Once completing reps on one side, alternate sides

Home Exercises for Mass-Building Workouts
9) Walking Lunges
Level: Intermediate
Technique:

Start by standing tall, chest up and core tight
Step forward with the right leg
Bend both knees until the rear knee touches the floor
Drive through the heel of the right leg to return to standing
Alternate the stepping leg

10) Split Squat
Level: Intermediate
Technique:

Begin with the right foot out in front of the body with the left extended behind
Drop down until the rear knee touches the ground
Push through the heel of the right foot to drive the body back up
Once reps have been completed, switch legs and repeat

11) Step Ups
Level: Beginner
Technique:

Place a bench, box or chair in front of you
As rapidly as possible step up onto the object with both feet
Step back down quickly but under control

12) Squat Pulses
Level: Intermediate
Technique:

Begin with the feet slightly wider than the hips
Bend the knees and hinge the hips to squat down towards the floor
While in the bottom position, let the hips drop and rise a number of times
Drive through the heels to rise back up to standing

Home Exercises for Dumbbell Workouts
13) Goblet Squat
Level: Intermediate
Technique:

Start by holding a dumbbell tight to the chest with both hands
Assume a squat stance, drive the chest up and engage the core
Lower into a squat by bending the knees and hips
Drive through the heels to bring the body back up to standing

14) Reverse Lunge
Level: Intermediate
Technique:

Hold two dumbbells in the hands and place them by the hips
Keeping the chest up, take a step back with the right foot
Bend the knees so that the rear knee drops to the floor
From here, drive hard through the right foot to return to standing
Switch legs and repeat the exercise

15) One Legged Calf Raise
Level: Beginner
Technique:

Using a stepper, place one of the feet on the edge of the stepper
Hold a dumbbell to the side of the body
Raise your body up by flexing the ankle and coming up onto the toes
Control the descent, switch sides and repeat

16) Dumbbell Swing
Level: Intermediate
Technique:

Begin a stance wider than hip-width
Hold one dumbbell in both hands place the hands between the legs
Focus on pushing hip hips back and bring the weight back between the legs
Drive the hips forward and squeeze the glutes to propel the weight over the head
Maintain core tightness and return the weight to the starting position

Home Exercises for Workouts With Weights
17) Suitcase Squat
Level: Advanced
Technique:

Start in a squat stance
Hold a dumbbell in both hands and keep the weights by the hips
Squat down by bending the knees and hinging the hips
Push through the heels to rise back up to standing

18) Deadlift
Level: Beginner
Technique:

Begin by standing tall with the feet directly under the hips
Hold a dumbbell in each hand and place the weights by the hips
Drive the chest high, pull the shoulders back and brace the core
Focus on pushing the hips back initially before bending the knees slightly
Keep hinging until the dumbbells align with the mid-shin
Drive the hips through and squeeze the glutes to return to the starting position

19) Curtsy Lunge with Side Kick
Level: Advanced
Technique:

Begin with the feet slightly wider than hip-width and with dumbbells in each hand
Take a diagonal step backward with the right foot
Bend both knees so that the right knee makes contact with the ground
Drive hard through the left heel to return to standing
As you stand, immediately kick your right leg out to the right side
Alternate sides and repeat the exercise

20) Sumo Squat
Level: Intermediate
Technique:

Assume a stance that is much slightly wider than hip-width and turn the toes out
Hold dumbbells in each hand, drive the chest up and engage the core
Bend the knees to drop into a squat
Push hard through the heels to stand

Home Exercises for Workouts Without Weights
21) Bulgarian Split Squat
Level: Advanced
Technique:

Using a bench or a chair, stand with your back facing the object
Extend one leg behind the body and place the foot on the object
Lift the chest before bending the front knee to drop down towards the floor
Drop down as far as possible while keeping the front foot flat on the floor
Drive upward by pushing through the heel of the front foot
Complete reps before swapping sides and repeating

22) Single Leg Squat
Level: Intermediate
Technique:

Start by stand on one foot ensuring that the foot is directly under the hip
Keeping the other leg bent, drop down into a squat and descend as far as possible
Keep the core tight and use the arms for balance
Once completed on one side, switch sides and repeat

23) Curtsy Lunge
Level: Intermediate
Technique:

Begin with the feet slightly wider than hip-width
Take a diagonal step backward with the right foot
Bend both knees so that the right knee makes contact with the ground
Drive hard through the left heel to return to standing
Alternate sides and repeat the exercise

Coaching Point:
14) Reverse Lunge
Level: Intermediate
Technique:

Hold two dumbbells in the hands and place them by the hips
Keeping the chest up, take a step back with the right foot
Bend the knees so that the rear knee drops to the floor
From here, drive hard through the right foot to return to standing
Switch legs and repeat the exercise

Final Word
While not being able to attend the gym can be frustrating, by performing a selection of these home-based leg exercises regularly, you will effectively be able to improve leg strength and muscle size.

Jacob Ladon is a staff writer and former amateur bodybuilder. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. He reports and comments on all bodybuilding related matters.

MTS Nutrition Machine Multi Review

This multi is packed with important vitamins and minerals to boost training, performance, health, and wellness.

Table of Contents

Product Overview
It’s no secret that a good quality multivitamin can seriously enhance all areas of your health and wellness. Able to pack you with all the essentials you need to thrive, a multivitamin should be included in your daily supplementation routine. With so many on the market, it can be challenging to decide which ones are best for you as many contain ingredients that you just don’t want or need. MTS Nutrition Machine Multi is definitely packed with essential nutrients, but the question remains as to if it can hold up next to some of the heavy hitters in the supplement world.

The benefits of a multivitamin are fairly straightforward. For many of us, our diets often neglect the fact that we need certain vitamins and minerals to thrive day in and day out. Especially for those of us always on the go, the meals we grab as a grab-and-go option are often times missing some of those vital nutrients. Filling in the gaps for those potentially missing vitamins and minerals are important to help with our bodily functions so we continue to thrive day in and day out.

Shop at MTS Nutrition
MTS Nutrition is a company seeking to make good quality supplements for their consumers to promote better health and fitness, as well as great gains. With a focus on quality control and transparency, they aim to stand out in the sports supplement industry as an honest company. With products ranging from all kinds of supplements, this super greens was created to promote better health and wellness. With advanced formulas and ingredients, they hope this comes through with their products.
MTS Nutrition Machine Multi Highlights
MTS Nutrition Machine Multi is an okay multivitamin to ensure you get those essential vitamins and minerals into your body. Built by athletes, in theory this multi should be the best for athletes and it is specially engineered to provide all the essentials to support health, wellness, and function.

Since hard training tends to deplete your body of these nutrients, Machine Multi works to improve things like recovery and energy production so you’re more durable and resilient. Packed with 20+ vitamins and minerals, this multi works to give you your daily dose while aiding in all areas of training, health, and performance.

Ingredients
Vitamin C: Influences growth and repair, acts as an antioxidant, and boosts immune response for optimal health (1).
Thiamin: Maintain healthy nervous system and improve cardiovascular functioning, while also boosting some cognitive functions (2).
Niacin: Works to balance cholesterol levels and can lower triglycerides.
Biotin: Supports your digestive and nervous system, metabolic functions, and skin and cell health.
Pantothenic Acid: Also known as vitamin B5, it can stimulate hormones, relieve stress, and work on performance like increased stamina.
Calcium: Works to build strong bones and maintain a healthy nervous and cardiovascular system. Also helps with the movement of muscles (3).
Zinc: Helps build immunity, works with hormone production, and promotes good digestion (4).
Manganese: Helps reduce inflammation and has strong antioxidant properties.

Other Ingredients
Vitamin A, vitamin D, vitamin E, vitamin K, riboflavin, vitamin B6, folic acid, vitamin B12, iodine, magnesium, selenium, copper, chromium, molybdenum, stearic acid, microcrystalline cellulose, magnesium stearate, croscarmellose sodium, silicon dioxide, food glaze, microfine wax

Price & Effectiveness
MTS Nutrition Machine Multi is an okay multivitamin to boost your overall health by packing you with 20+ vitamins and minerals. Able to offer support with energy production and bone health, as well as being a great antioxidant, this multi can offer other benefits to your body. With 30 servings per container and three tablets as a serving size, Machine Multi may be for you.
Pros: Low price and packed with 20+ vitamins and minerals to help with health and training.
Cons: Three tablets is a lot for a serving size. Could have more of some ingredients and less of others, while also including certain ingredients other multivitamins on the market do.
Price: $12.99

Check out our list of the Best Multivitamin Supplements for great products to boost your overall health and wellness.

Overall Value
MTS Nutrition Machine Multi is a one of those multivitamins that may improve training and your overall health, but it may take some comparing to other multis to get there. With 20+ vitamins and minerals, and 90 tablets at a low price, it is a decent option, but some of those slightly more expensive multis can offer much more. MTS Nutrition tries to bring good supplements to the table and since they are a company of athletes, we would think this to be true. What you are really getting is an okay multivitamin at a low price from a company trying to bring good supplements to the game. Check out MTS Nutrition Machine Multi to try or compare as you look for the best multi for you.
Try MTS Nutrition Machine Multi Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of MTS Nutrition and Envato
References

Carr, Anitra C.; Maggini, Silvia (2017). “Vitamin C and Immune Function”. (source)
Koh, Freda; Charlton, Karen; Walton, Karen; McMahon, Anne-Therese (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Tai, Vicky; Leung, William; Grey, Andrew; Reid, Ian R.; Bolland, Mark J. (2015). “Calcium intake and bone mineral density: systematic review and meta-analysis”. (source)
Shankar, A. H.; Prasad, A. S. (1998). “Zinc and immune function: the biological basis of altered resistance to infection”. (source)

Most Beta Ecdysterone Supps Fail Tests

I found a study published early last year that tested beta-ecdysterone supplements for quality. Most failed. Surprise, surprise. So I published a podcast discussing the study. Because there are bigger problems than a few lousy supplement companies who buy their products from China! Here is the study. Now of course I sell Vemo Herb’s Beta…

Best Body Weight Leg Exercises

Best body weight leg exercises.
So you enter the gym, and it is looking a bit more crowded than usual, and to compound the misery there is a line for the squat rack and it’s leg day.
So rather than switch to a different body that day, what if I told you that you could get in a solid leg workout only using your body weight?

Well that is exactly what I am saying, I have compiled a list of the best bodyweight leg exercises you can use at home or the gym.
So let’s begin with the biceps of the legs, the hamstrings.
Hamstrings:
Glute Ham Raise
If you are in the gym then you may have a glute ham raise machine available, if not then use the knee pads on the lat pull down machine and help yourself on the concentric part of the movement (the coming up element), with the lat pull down bar.
If you are at home then get someone to hold you ankles in place.
So place your feet under pads, then slowly come down while extending the hamstring muscles, and if you are using the lat pull down machine use the bar to stabilize yourself on the eccentric element of the movement.
Once your hamstring is fully extended, slowly come back up, while really utilizing that mind to muscle connection. 
Single leg Romanian Deadlift
Start with your feet shoulder width apart, knees slightly bent.
Then as you slowly move forward, ensure one leg stays off the floor and extends and kicks back behind you.
While simultaneously you come down and lower your torso until you are almost parallel to the floor.
Pause at the bottom of the movement and push back up using your glutes and the heel which is planted to the floor to generate force.
Come back up and once one leg is done, move onto the other one.
Tip: This version can also be done with dumbbells.
Quadriceps
Kneeling Sissy Squats
So this would be a great alternative to leg extensions. And we will begin by looking at the kneeling version for this movement. Start by kneeling down, with your feet behind your glutes, with your torso upright. Then slowly bring your body backwards, with the back of your head coming towards your hamstrings.
While you are doing so you should feel an extension in your quadriceps.
Once you reach the bottom and you feel the extension, bring yourself back up to the starting position while squeezing the quads to do so and using the hips to come back up.
Variation: Standing Sissy Squat
Instead of kneeling down, stand upright and hold onto something, and lower the body into a squat position by bending your knees and leaning your body backwards.
Once you get to the bottom and feel the stretch in the quads come back up to the starting position and go again.
Tip: To make things harder the standing version can be down with a weighted vest or by holding a plate against your chest with your free hand.
Plyo Lunges
Begin by standing shoulder width apart, with the feet staggered, (one in front and one behind).
Then lower the body down until your forward thigh is parallel to the ground and back knee is close to touching the floor.
Once you are at this point, explode upwards, and return back to the bent knee position which you had at the start.
Continue exploding up to complete your set then switch legs.
Adductors:
Cossack Squat
Stand with your feet wider than shoulder width, similar to that of a sumo deadlift, with your toes pointed outwards.
While staying upright, shift your weight onto your right leg by squatting into a lateral lunge, while simultaneously extending the left leg, and allowing the left toe to point upwards.
Once you have extended the left leg fully, slowly come up and shift your weight and squat laterally into the left leg while extending the right leg. While doing this movement ensure the bent foot is completely planted.
Tip: This version can also be done with dumbbells which would be held similar to that of a goblet squat. 
Hamstrings and Quads:
Bulgarian Split Squats
For this you will need a bench,  box or even a chair, something to place your back leg onto, once you have something, stand hip distance apart approximately two feet ahead of the object behind you.
Then place one foot behind you onto the bench/ box/ chair behind you, and ensure you are comfortable when doing this.
And the other foot should be in front of you, they are essentially in a staggered position.
Ensure your chest is high, then begin the movement by bending your front knee into a squat position, while you are doing this the back leg will naturally also come down. (The knee of the back leg will be close to touching the floor).
As you lower downwards, lean slightly forwards, and come down until the front quad is parallel to the ground. Then press back up by pushing through the front foot.
Complete one foot when switch to the other foot and repeat accordingly.
Tip: Again to make things tougher this can be done with dumbbells also, this can be done with a dumbbell in each hand or with one dumbbell in the same hand as the leg which is on the bench/box/ chair.
So there it is, a leg-endary day with no machines in sight.
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Jamie LeRoyce McTizic: I Was To Change Humanity As An All Natural IFBB Pro Champion

Jamie LeRoyce McTizic wants to inspire future generations of humanity by being an all natural IFBB Pro champion bodybuilder.
While not condoned by the pro league, it is widely assumed and understood that steroids are used in professional bodybuilding. This is not a requirement nor endorsed by any pro leagues but it is not tested. This allows athletes to compete using PEDs unregulated. It’s what leads to the mass monster inhuman physiques we see today on stage. In our latest GI Exclusive interview, Jamie LeRoyce McTizic aims to be the first openly all natural bodybuilder to become a champion in the pro leagues.
We discussed with Jamie LeRoyce McTizic previously about his past history as a competitive bodybuilder. He earned his pro card as an all natural athlete. He then turned to steroids in an attempt to improve and stay in step with what is necessary to succeed in the pro league. This didn’t end well for him on an emotional and psychological level. He took a break and has now returned to competing in the IFBB Pro league. This time as an all natural athlete.

While there is no guarantee that all or most bodybuilders use steroids in the pro leagues. It’s widely understood and assumed that this is the case. Many have gone on record to say it’s impossible to win the Mr. Olympia without using PEDs of some sort. Jamie LeRoyce McTizic aims to change that outlook.
During the conversation, our interviewer, Craig Barton, initially assumed that Jamie LeRoyce McTizic was planning to return to the natural bodybuilding leagues. This isn’t the case. He’s sticking with the IFBB Pro. But he’s staying all natural.
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Watch our latest GI Exclusive segment with Jamie LeRoyce McTizic above!
He knows this will be an uphill battle against the many athletes who presumably use steroids. But he believes he has the genetics and the work ethic to rise above and become a truly dangerous competitor in the league. He claims his life experiences all point to the fact that this is what he was born to do.

Jamie LeRoyce McTizic believes that we have underestimated what mother nature and our bodies are capable of. He thinks that many bodybuilders turn towards steroids before they even push their bodies as far as they can go. Jamie hopes to inspire an entire generation about what is possible. He wants to change the entire outlook of what pro bodybuilding demands.
“Things may be a little bit harder for me but that just means I’ll have to work a little bit harder,” Jamie LeRoyce McTizic states in our interview. He continues:
“And if I can do it the future of humanity, bro, they’re going to be like freakin’ terminators walking around. Because all they need is an example, the younger generation. If they see me do it then we’re going to have incredible athletes coming into the future of bodybuilding. All we need is that one person to show that we can do it. And I know I was born to do this.”
You can watch Jamie LeRoyce McTizic speak in further detail about his plans to become an all natural bodybuilding champion in our latest GI Exclusive interview segment above!