Muscle Chemistry Archive
How To Do A Smith Machine Deadlift
This deadlift is great for building strength but also some serious stability.
The deadlift is one of the big three exercises in powerlifting. It can also be one of the most dangerous to perform. That’s why you should consider the smith machine deadlift. With the smith machine, you can perform the deadlift safely and still earn the incredible benefits of this compound exercise. When done correctly, the smith machine deadlift can be one of the most effective exercises in your workout arsenal. This article will go into detail about everything you should know to perform the smith machine deadlift.
Deadlifts are an essential part of training, especially for those in powerlifting. As a seriously massive lift, you can grow strength and size in your back and legs, while also promoting great balance and stability to aid in other big lifts and sport specific movements. Using a smith machine can help keep you safe as well as maximize range of motion, something essential and worthwhile for all your gains in the gym.
What Is The Deadlift Exercise?
The deadlift is a classic bodybuilding exercise. The deadlift uses mostly the back muscles and the legs but has a relatively high risk of injury. When performing a deadlift, you hold the barbell with your arms straight in front of your body and you bend the knees to bring the weight up as you drive. Most lifters must also complete a set of reps for the deadlift exercise before performing another set. Why use the smith machine? The smith machine deadlift is an exercise where you can put on your workout gloves and perform your lift in relative safety, safe from injury and without having to lift large weight in a power rack (1).
How To Perform A Deadlift Safely
The deadlift is an exercise that can get you injured in a variety of ways. The most common and most dangerous is when you overextend your lower back and when you allow your weight to get too far forward. If you have been practicing the deadlift correctly, you will have mastered the basics. But it’s still possible to work your way into a more advanced version.
The smith machine can be a good addition to your training routine, especially if you are doing deadlifts in the gym. Not only will this be a safer way to perform the deadlift, you can use the smith machine to work your glutes and hamstrings without placing your spine at risk. The power rack is one of the most dangerous pieces of equipment in the gym. This is because it is too easy to lose your balance or fall over the barbell.
The Smith Machine Deadlift
This is the main exercise in the Smith machine. It can be performed either with knees or with toes elevated and will mimic both forms of deadlifts. The smith machine will help you to develop a compact, muscled physique while allowing you to lift heavier weights than you could with a barbell.
The smith machine will help you to perform a full range of motion with the lower body. The smith machine deadlift benefits more muscle! You’ll be able to activate more muscle fibers by using the smith machine.
What Is The Difference Between A Smith Machine Deadlift & A Free Weights Deadlift?
The difference between a free weight and a Smith machine deadlift is much like the difference between two barbells: free weight deadlifts require more control. They require you to be fully in control of your body and of the weight you are lifting. On the other hand, in a smith machine deadlift, you can place your body weight on the platform as long as it is just above your hips. This is also why smith machines are easier to do at the gym versus at home. You can also think of a smith machine deadlift like a barbell deadlift but with less weight. You may be surprised how much less weight you can use when using a smith machine. Don’t worry though, it will still be enough to make this exercise a great addition to your training and a viable option for bodybuilding.
Are There Any Risks Or Drawbacks To The Smith Machine Deadlift?
While the smith machine does work a little differently from a standard deadlift, there is still the risk of injury if done improperly (2). The smith machine is a machine, so it can take some getting used to. As such, you should use this machine with caution. If you have any back injuries or weaknesses, you should probably avoid the smith machine altogether. If you have any arthritic issues in your shoulders, you should probably avoid the smith machine as well. If you have any sore muscles after a workout, you should also consider staying away. Finally, if you have certain fears about performing deadlifts, such as having a loose bar, or having a barbell slip out of your hands, you should probably avoid the smith machine altogether.
Wrap Up
The Smith Machine deadlift is not a new exercise. It has been around for a very long time. However, recently the smith machine deadlift has been receiving a lot of positive attention due to the numerous benefits it offers to the gym and bodybuilders. When done correctly, the smith machine deadlift can be one of the most effective exercises in your workout arsenal. Give this exercise a try to really see some huge gains that can come when you perform a massive lift like the deadlift. You won’t be disappointed with the results and your strength goals are just around the corner.
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
Bird, Stephen; Barrington-Higgs, Benjamin (2010). “Exploring the Deadlift”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist, Jonas; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patients With Low Back Pain Benefit From Deadlift Training?”. (source)
Pro Guide For Training Through Lower Back Pain
How To Train Through Lower Back Pain
Whether you train or not, lower back pain and dysfunction are the prices we pay for our modern lifestyle which needs us to be hunched over a computer or phone screen for the majority of the day. Lower back pain can severely limit your training ability and can even take you out of the game.
We would suggest that you don’t push through with your normal workouts on a blind stupor. The good news is, you can fix your back pain and don’t have to complain about it to everyone kind enough to lend you their ears.
Step 1 – Access The Severity
Every back pain is different and will have varying causes, severity, and solutions. While the majority of the back pain cases are due to incorrect posture and prolonged sitting, there are some cases where it’s best to consult a doctor.
If you are having any of the following symptoms, you shouldn’t delay calling your doctor –
Tingling or numbness
Diminishing sensation
Loss of motor control (inability to coordinate voluntary movements)
Loss of bowel or bladder function
Severe immobility- unable to walk
Step 2 – Classify Painful Patterns
The thing with back pains is that they’re not always permanent. Most people experience back pain while they’re doing a particular thing like bending down, turning around at the torso and lifting heavy stuff.
Your back pain can be classified into flexion or extension based intolerance. For flexion-based dysfunction, you should avoid sitting for too long and slouching. Hanging out in an extended spinal position for long durations can exacerbate your extension symptoms.
Step 3 – Say No To Heavy Front Loaded Hip Hinges
People with back problems should stay away from the exercises which exacerbate the tension on the lower back. There are no ways of elevating tension off the lower back while performing these exercises and we recommend not performing them until your back discomfort gets better –
Deadlift
Barbell Row
Good Mornings
Full Range Crunches/Sit-ups
Back Extensions
Low Bar Back Squat
Leg Press
Step 4 – Avoid Direct Spinal Compression
Confused? Let us explain. Direct spinal compression refers to loads placed on top of the spine, for example, a high or lower bar position while squatting. Compressive loading increases the tension on the lumbar spine and increases core instability due to the high center of gravity.
The phenomenon makes it one of the riskiest loaded positions for those recovering from spinal pains. The easiest way to keep the center of gravity low is by placing loads in the hands instead of the shoulders and back.
Step 5 – Use Dynamic Resistance Equipment
The bottom position on compound exercises like the squats, deadlifts and bent over rows place the lumbar spine at its most vulnerable position for injury. Using dynamic or accommodating resistances such as chains and bands can be incredibly effective in maintaining strength and enhancing performance while healing from an injury.
Accommodating resistances provide a slight de-load at the bottom of the movement as the chains coil on the floor and when the bands are relaxed. It also reduces shear forces, poor biomechanics and loss of core stability encountered during the amortization phase.
Are you suffering from back pain? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Pittsburgh Pro Scorecards
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
IFBB Pittsburgh Pro 2021 Results
The Pittsburgh Pro 2021 brings in the first Olympia qualifying event of the season.
The Pittsburgh Pro is one of the biggest events of the year – largely due to being the home location of NPC and IFBB Pro president Jim Manion. Unfortunately, the hype behind this year’s show was a bit muted due to the ongoing pandemic across the world.
Much like last year, the 2021 pro bodybuilding season has gotten off to a slower start due to pandemic. The Arnold Classic 2021 was postponed (planned to now take place in September) – which usually is the first big event to bring in the pro season in earnest.
But that shouldn’t take away from the pro competitors who battle on stage for the Pittsburgh trophy. This event is the first IFBB Pro show of 2021 to qualify for the Olympia 2021. With five divisions all battling it out for the top spots – including the newly introduced Wellness division.
The Pittsburgh Pro 2021 results are now in and you can check it out below:
IFBB Pittsburgh Pro 2021 Results
Classic Physique Results
1. Divine Master2. Sabur Favors3. Dmitrii Vorotyntsev
Men’s Physique Results
1. Kryon Holden2. Raymont Edmonds3. Erin Banks
Figure Results
1. Maria Luisa Dias Pereira2. Christine Stearns3. Heather Dees
Bikini Results
1. Ashley Kaltwasser2. Alessia Facchin3. Lauren Dannenmiller
Wellness Results
1. Angela Borges2. Yarishna Ayala3. Amanda Rezende
That wraps up the IFBB Pittsburgh Pro 2021 results! Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Hafthor Bjornsson Fights Again May 28, Is More Shredded Than Ever
Hafthor Bjornsson has developed some legit boxing skills.
Hafthor Bjornsson is showing some impressive development in his boxing ability. The 2018 World’s Strongest Man not only has improved his skills, but is also looking more lean and shredded than ever. With his sights set on crushing rival Eddie Hall, Hafthor is stepping back into the ring for another exhibition match on May 28.
Often times when people say they want to test the waters in boxing, you can expect a collective grown from the hardcore boxing community. Many look at these late to the game participants as tourists, simply trying to capitalize on the sport’s popularity. These individuals indeed have a point. There’s no other professional sport, namely basketball, football, or baseball, that one can just “try out.” Perhaps at the lowest levels, sure, but never as high as the NBA, NFL, MLB caliber. Yet for boxing or MMA it’s different.
Many feel that these tourists are simply chasing clout and not really passionate about combat sports. The match between Hafthor Bjornsson and Eddie Hall has been touted as such. Both men, coming over from strongman into boxing, to settle a score with their fists. It has the ingredients of one of those freak show kinds of affairs that no pure boxing fan would ever want to see.
The thing is, both Hafthor Bjornsson and Eddie Hall are taking their training seriously.
The argument can be made currently that Hafthor in particular is looking pretty polished. When he first began training things looked a bit rough. The coordination wasn’t there, the balance, the pop on the punches. Hafthor Bjornsson was nowhere near the caliber of even a novice boxer. His recent training footage however is putting that notion to bed.
Hafthor also announced that his next scheduled exhibition bout will be for May 28 in Dubai.
Sunday I’m flying out to Dubai for a month in preparation for my next exhibition match. May 28th I will fight again. Don’t miss it! ??
Hafthor Bjornsson has been training very hard for his upcoming fight and the proof is in the pudding. While he’s no Tyson Fury, Hafthor has definitely shown incredible improvement. He’s improved so much in fact that he appears to have some real legitimate boxing ability, showing great form in the clip above. He has a pretty technically sound jab and knows how to throw it with pop.
His footwork should also be commended as well as he looks fluid, sturdy, and balanced now. This recent video may not look like much to the untrained eye, but Hafthor Bjornsson is showing some clear boxing skill. It’s enough to wonder if Eddie Hall hasn’t bitten off more than he can chew. Of Course to know that we’ll have to see the two go to the battle. Until then we should admire the hard work that both men have put in. Hafthor Bjornsson in particular as never looked this shredded before which shows his commitment to the craft.
What do you think of Hafthor Bjornsson and his much improved boxing skills?
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.
Generation Iron Athlete Big Neechi Joins boohooMAN Clothing Brand
Big Neechi joins boohooMAN clothing brand.
Viral bodybuilding sensation Big Neechi has joined the ranks of the boohooMAN clothing brand. Neechi now joins a team that also include Simeon Panda, Trisytn Lee, Andrei Deiu and many others.
The Strength Wars star known for his viral bodybuilding content has established himself as a popular commodity on social media. Now Big Neechi has joined the ranks of boohooMAN which will no doubt see his star rise even further.
The boohooMAN clothing brand prides itself on its cutting edge design and low prices. The company was spawned from the original brand boohoo and this new iteration hopes to prove itself as the premiere clothing brand for men.
In a blurb from their website, the boohooMAN brand gives a taste of what their company is all about.
Combining cutting edge design with an affordable price tag, we push boundaries to bring you the latest styles for less of a strain on your wallet.
Our philosophy is pretty simple; we don’t take fashion, or life, too seriously. Whether you want up to the minute trend and lifestyle news, or the best styles before your mates, we’ve got you covered. We know you want the best and the latest trends, so we work to give you just that. 24/7.
Big Neechi has the kind of presence and personality that is sure to bring further awareness to the boohooMAN brand. Neechi’s signing once again showcases how bodybuilders and bodybuilding personality are seeing immense cross over success. After all, everyone wants to look like a bodybuilder and Big Neechi has the kind of presence that is sure to resonate with other lifters looking for a new and stylish brand of clothing.
This could just be the beginning for the Generation Iron athlete as we see his star continue to rise.
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.
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.
[embedded content]
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