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Best Women’s Meal Replacements For Feminine Strength 2021
These meal replacements for women will work for feminine strength, recovery, and weight loss so female athletes can get the most out of a natural meal replacement supplement.
Meal replacements have the power to aid in feminine strength, feminine recovery, and weight loss so female athletes can get the most out of a bodybuilder replacement shake. With our lives consumed by so much including work, personal time, and relationships, sometimes we just don’t have the time to make a good home-cooked meal. But those nutrients are vital for our growth and recovery and a good meal replacement shake can work wonders, especially for active female athletes, bodybuilders, and women on the whole. With the right training, diet, and supplementation routine, your overall health and performance will be taken to the next level with a natural meal replacement full of awesome ingredients for female athletes.
We’ve put together a list of the Best Women’s Meal Replacements for 2021 to help make your life and busy schedule a bit easier. Finding the right supplements for women can be challenging, but with a little help, those gains you want most are right around the corner.
Best Meal Replacements For Women 2021
Best Meal Replacement Overall
Finding the best natural meal replacement overall for women and female athletes can be challenging but it is possible. The right ingredients in the right formula from the right company do exist and it can benefit you greatly with a top tier bodybuilder replacement shake.
Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals and female athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, muscle mass and feminine strength, and other nutritional needs. As a great bodybuilder replacement shake, Kaged Muscle is an awesome option for women or any female bodybuilder.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low in number of servings
Price: $44.99
Use code GENIRON10 for 10% off!
Best Meal Replacement For Muscle Growth
A natural meal replacement should work for muscle growth and allow female athletes to thrive inside and out of the gym. With high amounts of protein and great added ingredients, you are well on your way to achieving that desired growth and increased feminine strength.
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take
Mix with milk or water.
This pure, protein rich formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle mass, growth, and athletic performance in women, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet for athletes or a female bodybuilder looking to bulk.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros
Great for lean muscle mass and growth as a mass gainer
Perfect for a meal replacement or paired with a grass fed whey protein supplement
Great ingredients and no artificial additives for a transparent label
From a reputable company in Transparent Labs
Cons
A premium priced option only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Best Meal Replacement For Weight Loss
While working on your weight loss and management needs, it is important to focus on those products that will help get you there. With the right ingredients and low calories and sugar, you won’t have to worry about putting on weight from a natural meal replacement.
Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals and female athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, muscle mass and feminine strength, and other nutritional needs. As a great bodybuilder meal replacement, Kaged Muscle is an awesome option for women or any female bodybuilder.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low in number of servings
Price: $44.99
Use code GENIRON10 for 10% off!
Best Meal Replacement Keto
Whatever your dietary needs may be, meal replacements can help. For those on the keto diet, looking for higher fat and minimal carbs, those natural meal replacement products absolutely exist to assist your goals as female athletes and active women.
HLTH Code Complete Meal
Calories
400
Protein
27g
Carbs
13g (4g net carbs)
Fat
27g
Sugar
2g
Flavors
Chocolate Macadamia, Creamy Vanilla
Best Way To Take
Keep in a cool, dry place and add water
HLTH Code Complete Meal is a protein rich nutritional shake made with real whole food ingredients to give you a real meal in the simplest way possible for a well-balanced diet and all nutritional needs. Formulated by a top metabolic scientist, this meal replacement has the right combination of macronutrients 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 macronutrients possible, something all athletes need. 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 for athletic performance, weight loss, feminine strength and muscle mass, and feminine recovery.
HLTH Code Complete Meal is a protein rich shake made with real whole food ingredients to give you a real meal in the most simple way possible. With the right combination of macronutrients, as well as collagen, digestive enzymes, and probiotics, this meal replacement is perfect for any on-the-go needs.
Pros
A 1:1 ratio of healthy fats to protein packed with amazing macronutrients 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
Check out our individual review for HLTH Code Complete Meal Replacement Shake here!
Best Plant-Based Meal Replacement
Finding plant-based and vegan options has become more popular now with natural meal replacement products. Companies have made it their focus to provide only the best ingredients to really give you the best when it comes to plant-based and vegan options.
Ample Complete Meal Shake Bottles
Calories
400 or 600
Protein
25g or 34g
Carbs
11g or 15g
Fat
28g or 45g
Sugar
2g or 3g
Flavors
Vanilla (high protein), Berry (dairy free), Chocolate (keto-friendly), and Vanilla Cinnamon (keto-friendly)
Best Way To Take
Shake and enjoy.
Ample brings this protein rich, low-carb, complete meal shake to you made from whole food for the optimal breakfast or lunch replacement shake to maximize your nutritional needs. Made from 20+ superfoods, this shake can pump you full of premium fats, proteins, fibers, antioxidants, electrolytes, and probiotics for gains to a well-balanced diet. 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 plant-based product for muscle growth and athletic performance, increased focus, weight loss, muscle mass, and gut health, this is one of the best meal replacements for a whey protein shake to drink without sweeteners for your diet.
Ample Complete Meal Shake Bottles are protein-rich, low-carb, complete meal shakes made from whole foods to optimize your nutrition. Made with 20+ super foods, these will pump you with all the essentials for performance and overall health.
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
Low calories with nutrient value
Cons
Lacks some vitamins and minerals we would like to see
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.
Check out our individual review for Ample Complete Meal Shake Bottles here!
Best Meal Replacement For Digestion
Your ability to digest these products is important and the easier it is, the more benefit you get. With an emphasis on better digestion, a natural meal replacement won’t bother you and you can focus on what matters as female athletes which are your gains.
HLTH Code Complete Meal
Calories
400
Protein
27g
Carbs
13g (4g net carbs)
Fat
27g
Sugar
2g
Flavors
Chocolate Macadamia, Creamy Vanilla
Best Way To Take
Keep in a cool, dry place and add water
HLTH Code Complete Meal is a protein rich nutritional shake made with real whole food ingredients to give you a real meal in the simplest way possible for a well-balanced diet and all nutritional needs. Formulated by a top metabolic scientist, this meal replacement has the right combination of macronutrients 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 macronutrients possible, something all athletes need. 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 for athletic performance, weight loss, feminine strength and muscle mass, and feminine recovery.
HLTH Code Complete Meal is a protein rich shake made with real whole food ingredients to give you a real meal in the most simple way possible. With the right combination of macronutrients, as well as collagen, digestive enzymes, and probiotics, this meal replacement is perfect for any on-the-go needs.
Pros
A 1:1 ratio of healthy fats to protein packed with amazing macronutrients 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
Check out our individual review for HLTH Code Complete Meal Replacement Shake here!
Benefits Of Meal Replacements For Women
Meal replacements for women have the power to really enhance many gains when it comes to sport specific needs and those that are more functional to our daily lives. Benefits of meal replacements for women and female athletes include:
Great on-the-go needs: Too often do our busy schedules limit what we can and cannot eat. Meal replacements are perfect to shake up and take with us everywhere so we get the most out of our diets, especially as a female bodybuilder.
High-quality ingredients: Companies have started using high-quality ingredients to really boost all areas of their products so you get the most natural meal replacement with whole foods. This ensures clean products that will only benefit you overall, either vegan or not.
Support growth and recovery: When it comes to our training and performance, with great ingredients and perfect formulas, our gains towards growth and recovery are supported with a bodybuilder replacement shake.
Control weight management: We all want to either lose, maintain, or gain weight and depending on your goals, meal replacements can help. Finding the right supplement can greatly influence how you want to manage your weight (1,2).
Affordable and convenient: These options are beyond affordable and we know how expensive these supplements can get. As convenient options, it is always great to have a few of these on your shelf for whenever you need to grab it on the go.
What To Look For Out Of A Great Meal Replacement
1. Included Ingredients
You want to make sure your meal replacement has the best ingredients included as possible so you get the most nutrients into your body. Other added ingredients like fiber, omega-3s, collagen, and extra vitamins and minerals are also very important for they can work real wonders for your gains.
2. Ratio Of Macros
On the whole, most meal replacements will have a good ratio of macronutrients. Of course, you want to look for something that is high in protein, but also carbs and fats are important. It is vital to remember you are replacing a meal so you need the right balance to get you through the day (3).
3. Taste & Sugar
You want your meal replacement to taste good, but watching the sugar intake is important for maintaining your weight and health in general. Companies have begun to use sugar substitutes like stevia and monk fruit to provide for sweetness without sacrificing the health benefits (4).
4. Calories
These will most likely be high in calories, but that’s okay. Again, you are substituting for a meal. Keep them in mind when looking and find an option that is right for you and your lifestyle as a whole.
5. Brand Reputation
These brands on this list are reputable and honest with their products and we’ve done our diligence to bring you the best companies around. Always be sure to look into each company and their respective label to make sure they are working for you and not just selling a product.
How We Choose The Best Meal Replacement
When choosing this list of the best for women, it can be challenging to find the best options for you. We focused on those products that are well-rounded yet still focused on certain traits that you want out of a natural meal replacement. We look at the brand and how reputable it is for it is important that you get the best companies representing you. A company should have their product work for you and your goals and these on this list do just that. We also look at the ingredients and product effectiveness because we know how challenging it can be to find good products. With clean labels and formulas, you are only putting the best into your body. Lastly, we know these can get expensive but we looked for the best options that still fit a reasonable price point. It is hard, but still possible to get the best meal replacements around.
FAQ Section
What is the best meal replacement supplement for women?
Kaged Muscle Clean Meal. This meal replacement is for those active women and female athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day to aid in weight loss.
What are the differences in certain meal replacements?
In terms of how they come, meal replacements either come as powdered forms or pre-bottled. Pre-bottled shakes are great because you can shake them and enjoy wherever you are. Powdered form is not a bad option at all, it just takes the same process as a protein powder or some other powdered supplement. Either way, you can shake, drink, and enjoy the many benefits like strength and weight loss.
Are meal replacements actually healthy options?
On the whole, yes, meal replacements are healthy options. With the right diet and good training, these can work wonders for your gains. Always watch for calories, sugar, and the balance of macros to make sure each respective product is working for your benefit, but you can’t go wrong with a replacement shake for weight management or bulking needs.
Wrap Up
Meal replacements are perfect for active women to get the most out of a great supplement. When looking to optimize health and performance for those on-the-go needs, look no further than to a great bodybuilder replacement shake. Able to support a healthy lifestyle and make sure you get all the essentials, a well-balanced formula with great ingredients is exactly what you need out of a bodybuilder replacement shake. Check out our list above and find a great meal replacement for women to help with any and all feminine strength and recovery needs.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
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)
Lambert, Charles P; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Goyal, S. K.; Goyal, R. K. (2010). “Stevia (Stevia rebaudiana) a bio-sweetener: a review”. (source)
Follow This Guaranteed Way of Developing Your Upper Chest
Develop Your Upper Pecs With These Steps
If you’re like most people, your upper chest will be one of your weakest muscle groups. The upper chest can be one of the most stubborn muscle groups to develop. You’ll need much more than a vanilla chest workout program to develop your upper pecs.
Making a single adjustment will not be enough to see positive progress. You’ll need to make a series of modifications to ignite new muscle growth and make your upper pecs show improvement.
Train Your Upper Pecs At The Beginning of Your Chest Workout
Most people train their upper pecs later in their chest workout when the fatigue starts to kicks in. You should make it a point to train your weaker muscle groups at the beginning of your workouts while you’re fresh and full of energy.
Depleting ATP (Adenosine Triphosphate) stores can reduce the overall effect of the exercises on your upper pecs. If you train your upper pecs later in your workouts, you might not have the best mind-muscle connection and the resulting pump.
Use Advanced Training Principles
Many people stick to the stock training programs of 3 sets of 12-10-8 repetitions. If you follow this workout for too long, your body will get accustomed to it and will stop showing progress.
You should include at least one advanced training principle like the drop-sets, super-sets, intra-set stretching, BFR training, etc. in your workouts. You need to keep your muscles guessing in order for them to grow bigger and stronger.
Thanks to the advancement in exercise science, there are enough advance training principles that you can employ a new one in your workouts every week for a long period of time.
Show Your Upper Chest Some Love on Shoulder Day
It’s common practice amongst gym-goers to train their weaker muscle groups twice a week. For instance, if an individual has weaker biceps, he might train his biceps on Monday with his triceps and on Thursday with his back.
Most people don’t follow the same approach with their chest and reserve their pec training to a single day. If you have a lagging upper chest, you should do a few sets of incline bench work on your shoulder day.
You could do some incline bench presses, dumbbell flyes at the end of a shoulder workout or modify your military shoulder presses to target your upper pecs by using a 75-80-degree incline bench. You’ll be destroying two targets with a single arrow with the second approach.
Change Your Rep Tempo
You need to constantly shock your muscles into growing and changing your rep tempos is one of the best ways of doing it. Most people follow the vanilla (1:1:1:1) rep tempo where they take one second each to lower the weight, pause at the bottom, elevate and pause at the top respectively.
Modifying the rep tempo and following something like (4:2:1:2) can change the entire dynamics of your workouts and wake your upper pecs from hibernation. There can be a million combinations of the rep tempos and you should keep experimenting with them.
Header image courtesy of Envato Elements
Which is your weakest muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Why Bulgarian Split Squats Are Fantastic For Leg Growth
Considered the king of leg exercises, the Bulgarian split squat should absolutely be in your leg day cycle in order to enhance leg strength and a host of other benefits.
While leg day may not be your favorite lifting day, we all know how important it is to have in the workout regimen. Most of us hit the gym, stack up plates on the barbell, and get to squatting. While the squat, both front and back, are phenomenal exercises for leg growth, there is one exercise to at least consider to maximize your true lower body potential. So much time is wasted hitting various machines like the leg extension, leg curls, and hip abductors, and while those isolation exercises are good, the Bulgarian split squat will cover all of those with one mean lower body exercise that encompasses a single leg squat in the Bulgarian split squat.
Bulgarians may be difficult to do, for much of it requires strength, balance, coordination, and sheer will to even get started. But the nice part is, by adding these to your routine, all of the above listed concerns will get better with time. You’re not only focusing on one group of muscles, or one added benefit, but a host of very solid reasons why split squats should be in your workout.
The Bulgarian split squat is easy to learn and provides a good alternative to the traditional squat to relieve your body of the stress put on by that exercise. There is no need to scratch your favorite leg workouts, but just be aware that the Bulgarian split squat is one with many benefits that could save you time and is an effective single leg squat.
Let’s dive into what makes the Bulgarian split squat so special, the benefits around this exercise, and how to properly perform it to alleviate any pain or injury. When done right, this exercise has the ability to seriously enhance all of your goals and gains whether it be strength, weight loss, power, or a little bit of everything. You can perform this exercise with equipment, like a barbell, or keep it solely just your bodyweight.
Lower Body Growth In Strength, Balance, & Power
While performing any leg exercise repeatedly is bound to improve growth, we all want those results as quickly and efficiently as possible. The squat can remain the staple exercise in your leg day training session, but the benefit of splitting your squat into a unilateral movement offers diversity in your workouts, as well as offering relief to certain areas to avoid overworking and injury.
The Bulgarian split squat allows for a deeper range of movement (1) and works to strengthen the stabilizer muscles to support that deeper squat. The deeper you can fall into that squat, the more time under tension you endure. More tension results in increased growth and your gains will truly start to show.
Bulgarians target much of the lower body, including your quads, glutes, hamstrings, calves, abductors, and adductors. Much of this is a result of the demanding balance it requires to do this exercise. You can start with just your bodyweight, but as your balance, movement, and confidence improve, you will be able to add more weight to the exercise.
Pairing the Bulgarian split squat and the traditional squat together in your workout cycle is advantageous for your overall growth (2). The benefit this will have on your traditional squat will start to show as well and the leg growth from this often-overlooked exercise will shock you from a body workout.
Explosivity and power are two amazing benefits attached to leg growth and depending on your respective sport, this may be something to really aid in your training and overall performance, even with the variations. The ability to really buckle down on form and enhance your explosive power and help with any type of movement like jumping, pivoting, sprinting, and a host of others is incredibly important to propelling you to the next level.
Even if your sport doesn’t necessarily require blatant explosive power, having that enhanced muscle and ability to perform however you need to will prove to be very beneficial come the long run.
Something that this exercise can really help you with is to enhance those big lifts that are often stunted by one leg being stronger than the other. Something like a barbell squat, which is often times easy to plateau on, can be crushed by adding this exercise into your training.
Since these work each leg differently, you can target your weaker leg with more reps or more weight to isolate one over the other in order to break any plateaus, muscle imbalances, and muscular differences to make those two leg workouts reach huge growth and improved form and your best work.
Other Benefits Of This Exercise
Improved Balance & Posture
The Bulgarian split squat will be a great boost to increasing your balance. Those stabilizer muscles that can be hard to reach but all get action with this exercise and provide for better stabilization and balance. Your core will also feel this and that strong core provides a solid foundation for good balance. Good balance is also a solid way to enhance posture and fix any postural issues that may arise, especially those with a weak core.
The imbalances occur with the unfamiliarity of doing a bilateral movement. This exercise will make you focus more on keeping good form, thus increasing flexibility (3) and mind-muscle connection. Once you nail down balance, your weight load will increase and those gains will grow even more. Agility is also attached to the increased level of balance which can be beneficial for your overall growth and gains when it comes to this exercise.
Reduced Lower Back Pain
A traditional squat tends to put quite a lot of load on your lower back, which can lead to unfortunate injury and keep you out of the gym. One benefit to the Bulgarian split squat is that it limits the amount of strain on the low back.
By putting more emphasis on strengthening your legs, this exercise will largely remove the lower back from the picture and allow recovery time to avoid serious injury (4). Keep the traditional squat in mind, but the Bulgarian split squat is an additional exercise to offer some relief for your low back while not sacrificing the gains of your lower body no matter the rep or amount of sets.
Burn Calories & Shed Fat
This exercise, like every exercise, really works to get your heart rate elevated so you start to see that calorie count decrease and that unwanted fat melt off. When paired with a healthy diet and strategically placed in a training session, this exercise can seriously enhance any gains you have when it comes to weight loss and seeing that shredded physique come to life.
Convenient To Do Wherever, Whenever
This is exercise is incredibly convenient and can be done anywhere with no equipment needed. The nice part is that you can add a kettlebell or a dumbbell if you would like to add extra weight, but for most of the time, you can increase your reps and really work to target those missed areas with just your bodyweight.
No spotter is needed making this a safe and efficient workout to perform no matter wherever or whenever you need it to. As a great way to reduce your risk of injury, this exercise just what you need to stay healthy and fit overall with the convenience of doing these anywhere, very similar to a lunge.
How This Exercise Is Done
The Bulgarian split squat can be done with multiple variations, but for this we will focus on a bodyweight Bulgarian split squat. Your starting position will begin with one foot of your back leg elevated on a bench while keeping a forward position with your front foot. Hold your hands in front of you or wherever is most comfortable.
With a tight core and your torso upright, gently lower yourself into a lunge position with your foot still elevated. Make sure to keep your front knee in line with your front foot while your other foot on the bench stays put. Once at the bottom of the squat, drive your heel into the ground and push with that front leg through your front foot until it is extended again. Feel free to repeat for any desired number of reps and change legs so your opposite leg is now your front foot.
For added weight, you can use a dumbbell, kettlebell, or barbell and this can be done with trial and error. All will provide great benefit to your leg growth and squat position and the amount of weight can be easily modified.
A resistance band is also a good alternative to add tension to this exercise without dealing with weights. For a more unstable surface and increased focus on balance and strength (5), make sure you can try a Bulgarian split squat on an exercise ball and make that additional challenge for yourself.
Wrap Up
It can be difficult to will ourselves to do leg day. By boring ourselves with the same exercises, the monotony can be enough to call it a day and head to the bench press. But don’t sacrifice valuable gains by not efficiently maximizing your true leg day potential.
Adding the Bulgarian split squat to your workout routine will provide solid results and you will reach those big gains in your leg growth as a result of increased range of movement and more time under tension. By improving balance and taking added strain off your lower back and core, you increase your chances to succeed with other workouts and substantially limit your risk of injury with even more reps. Try the bodyweight Bulgarian split squat or use any other single leg exercises associated with it to really get the most out of your leg gains and athletic performance.
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
Drinkwater, Eric J.; Moore, Norman R.; Bird, Stephen P. (2012). “Effects of Changing from Full Range of Motion to Partial Range of Motion on Squat Kinetics”. (source)
Andersen, Vidar; Fimland, Marius Steiro; Brennset, O.; Haslestad, Lars Rune (2014). “Muscle Activation and Strength in Squat and Bulgarian Squat on Stable and Unstable Surface”. (source)
Daneshjoo, Abdolhamid; Rahnama, Nader; Mokhtar, Abdul Halim; Yusof, Ashril (2013). “Bilateral and Unilateral Asymmetries of Isokinetic Strength and Flexibility in Male Young Professional Soccer Players”. (source)
Kong, Pui Wah. “Strengthen Leg Muscles to Relieve Low Back Pain”. (source)
Aguilera-Castells, Joan; Busca, Bernat; Morales, Jose; Solana-Tramunt, Monica; Fort-Vanmeerhaeghe, Azahara; Rey-Abella, Fernando; Bantula, Jaume; Pena, Javier (2019). “Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface”. (source)
2021 Arnold Sports Festival Olympia Qualifications
IFBB PROFESSIONAL LEAGUE NOTICE
2021 ARNOLD SPORTS FESTIVAL OLYMPIA QUALIFICATIONS
July 14, 2021
There have been many questions about the Olympia qualifications for those IFBB Professional League athlete’s competing in the 2021 Arnold Sports Festival and we want to clarify this.
IFBB Professional League President Jim Manion and Vice-President Tyler Manion worked directly with Arnold Schwarzenegger and the Arnold Sports Festival staff along with Olympia owner Jake Wood and Chief Olympia Office Dan Solomon to put together the following.
The main point is that the Overall Winner of the 2021 IFBB Arnold Classic Men’s Bodybuilding will qualify for the 2021 IFBB Mr. Olympia held 2 weeks later! But he is the Only competitor that gets that privilege.
The IFBB Arnold Classic Men’s Bodybuilding 2nd, 3rd, 4th and 5th placers receive OQS points for 2022 IFBB Olympia.
All other divisions;
2021 IFBB Arnold Classic Physique
2021 IFBB Fitness International
2021 IFBB Bikini International
The Overall Winner qualifies for the 2022 IFBB Olympia and 2nd, 3rd, 4th and 5th placers receive OQS points for 2022 IFBB Olympia.
For up-to-date information follow ifbbpro.com and arnoldsportsfestival.com
Chris Bumstead Details 5,000-Calorie Diet During Bulking Phase
Chris Bumstead took viewers through an average day of meals during his bulking phase of training.
The 2021 Mr. Olympia is about three months away. The competition will take place from Oct. 5-10 Orlando and participants are beginning preparation. For Chris Bumstead, he has finished his bulking phase and decided to give us an inside look at his diet during this period.
Bumstead posted a video on YouTube giving viewers and fans an inside look at his day-to-day meals during this bulking phase.
Chris Bumstead is the reigning two-time Classic Physique champion at Mr. Olympia. He is going for his third in a row and feels like he has a great chance.
“This is the final full day of eating,” Bumstead said at the end of the video. “Prep starting soon. This is the biggest, strongest I’ve been going into a prep. I’m feeling really good, really excited. Probably going to start prep a bit earlier this year because I’m in such a good spot. Trying to get ahead of the game and get after that three-peat.”
Chris Bumstead gave a full insight to his daily preparation. After a morning stretch and drinking water, Bumstead begins with his vitamins. In the morning, he begins with lipids for heart, liver and kidney health followed by Omega K2 D3 vitamins. This is when Bumstead took to the scale to give a live weigh-in where he checked in at 264.6 pounds.
According to Bumstead, this is a bit higher than usual.
“264.6. Not going to, that’s actually a lot heavier than I thought I was going to be today. The highest I’ve been is 263, so lucky me, the morning vlog is a new morning high.”
After all of his normal morning rituals, Chris Bumstead was ready to get his meals going for the day. Below is a full breakdown of his insane calorie intake consumed during his bulking period.
Meal One (920 Calories)
1.5 scoops of Jacked Factory protein powder (FYI, it’s chocolate peanut butter)
1 scoop UltraInflamX protein
90 grams Oats
Half of a banana
Protein Bar
Meal Two (737 Calories)
575 grams raw sweet potato
160 grand ground turkey
Meal Three (661 Calories)
160 grams chicken breast
280 grams white rice
80 grams avocado
Meal Four (678 calories)
190 grams white fish
300 grams white rice
1 tablespoon coconut oil
Meal Five (1,101 calories)
150 grams raw weight pasta
250ml pasta sauce
177 grams ground turkey
6 ounces cherry tart juice
Meal Six (934 calories)
1.5 scoops iso whey protein powder
2 bagels
1.5 tablespoons ghee butter
2 prunes
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Melvin Anthony: The Ultimate List Of The Best Bodybuilding Posers Of All Time
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Melvin Anthony was one of the greatest posers in bodybuilding history. Here’s his picks for the top 5 best posers of all time.
Melvin Anthony is a bodybuilder who was active during the 90s and 2000s and best known for his incredible posing routines. In the prime of his career, he often placed in the top six at Mr. Olympia. A lot has changed over the past few decades in bodybuilding – that’s why we connected with Anthony to discuss his revolutionary posing routines and his thoughts on posing in the modern era of bodybuilding. In our latest GI Exclusive interview, Melvin Anthony breaks down the top five best bodybuilding posers of all time.
It’s often been said that posing has fallen to the wayside in bodybuilding. What was once an art form in and of itself – has now been a simple set of mandatory moves for the judges. While there are some who still value creativity in posing, it’s almost become secondary in today’s era of bodybuilding.
Arnold Schwarzenegger himself warned of this change and urged the Arnold Classic to instate a score for posing as part of the overall results. The change was made and is still active in the Arnold Classic competitions to this day. It has yet to expand to other major competitions such as the Mr. Olympia.
We connected with Melvin Anthony via video chat to reflect on his career and the inspiration behind his posing routines. There really aren’t many bodybuilding posers out there like Anthony. Melvin was meticulous with his prep and practiced each and every move. His goal was for each posing routine to be flawless.
While the focus on posing has dwindled over the years – there is still hope in the form of select bodybuilders with incredible posing routines. That’s why we asked Melvin Anthony to list his picks for the best bodybuilding posers of all time. He mentions younger bodybuilders like Terrence Ruffin – but the biggest standout to him is Kai Greene.
Fans of bodybuilding are no stranger to Kai Greene’s sometimes bizarre but often beautiful posing routines. He would wear costumes and masks (for guest posing) and incorporate interpretive dance into his routine alongside mandatory poses. His entire persona was based in this art. His interviews are often poetic, just like his posing. He has always seen bodybuilding as pure art. This explains his skill and passion behind painting and his recent line of comic books.
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Watch Kai Greene’s posing routine in Brooklyn in this clip from Generation Iron above!
So was Kai Greene the second coming of Melvin Anthony? Was he influenced by Anthony’s career? Anthony will be the first to admit that Kai Greene is one of the greatest, if not the number one greatest, poser of all time. But their styles are very different. Anthony details how his posing came from his street background. He would incorporate hip hop and breakdance style into his routines. Kai Greene feels more like abstract poetry. Two very different forms – but both dedicating to evolving the routine into something more.
Ultimately, Melvin Anthony struggles to come up with even five names for the best posers of all time (he eventually locks a solid five names). This is an example of just how few and far between true elevated posing is in the sport.
You can watch Melvin Anthony go into detail about his posing routines and the best bodybuilding posers of all time in our latest GI Exclusive interview segment above!
Aspen Rae Profile & Stats
The biography, life, and accomplishments of Aspen Rae
Aspen Rae is an adult model, fitness model, and social media personality with an absolutely shredded and toned physique. With success in front of the camera through her modeling opportunities, she has competed in NPC shows as a Figure Competitor.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Aspen Rae
Weight
Height
Date Of Birth
Under 115 lbs.
5’4”
12/10/1990
Profession
Era
Nationality
Adult Model, Fitness Model, Figure Competitor
2010
American
Biography
Aspen Rae was born in northern California and always felt very athletic as a child. When it came to running, and running long distances, she thrived and found a real passion in that along with swimming. But as many young people do, after high school she sought a change. Being a long distance runner and swimmer, she sought to put on strength and size with an increased effort on toning her physique. Soon after, she began her weightlifting journey and found a variety of exercises to challenge her so she saw the results she wanted most.
With this new found love of lifting, Aspen began competing in NPC shows and started seeing good results. Starting in the Bikini division, she soon transitioned to the Figure division and felt it was a better fit.
At the same time, she began modeling via webcams and participated in adult acting, something she was incredibly nervous to tell her religious parents. But with their support, she began her modeling career, working on her physique and earning money through that.
Having found success in many areas of her life, she continues to work hard and thrive as a model, competitor, and influencer, constantly working on her physique and receiving support from those around her.
Training
Knowing that she needs to focus on proportion and her aesthetic, Aspen works with exercises that will help balance out her muscle groups so everything achieves good symmetry. Any weaker spots she tends to focus on a bit more for that week. Cardio is not a big part of her routine unless it is absolutely necessary.
Back Workout
Lat Pulldown: 3 sets, 10 reps
Pull-Ups: 3 sets, 12 reps
Wide Grip Pulldowns: 3 sets, 10 reps
Close-Grip Cable Rows: 3 sets, 10 reps
Straight Bar Raises: 3 sets, 8 reps
Biceps, Triceps & Delts Workout
Preacher Curls: 3 sets, 10 reps
EZ Bar Curls: 3 sets, 10 reps
Alternating Hammer Curls: 3 sets, 12 reps
Dumbbell Curls: 3 sets, 8 reps
Overhead Rope Extensions: 3 sets, 10 reps
Triceps Pushdowns: 3 sets, 10 reps
Dips: 3 sets, 15 reps
Kneeling Shoulder Press: 4 sets, 8 reps
Alternating One Arm Dumbbell Press: 4 sets, 10 reps
Lateral Raises with Hold: 4 sets, 8 reps
Straight Bar Pushdowns: 4 sets, 10 reps
Abs
These can be done for time, so 45 seconds on and 15 seconds off, or a series of 3-4 sets by 15-20 reps.
Russian Twists
Full Body Extensions
Hip Dips
Plank Raises
Plank Step Outs
Hanging Leg Raises
Hanging Windshield Wipers
V-Ups
Nutrition
With her careers as a model and bodybuilder, Aspen needs to stick to a strict diet to keep that toned and sculpted aesthetic. She focus on eating enough protein in the day for that will maintain muscle mass and give her the best chance to stay full. Carbs and fats are of course important and she makes sure to keep those in her plan for better energy. Certain foods Aspen will focus on are lean meats and eggs for protein, sweet potatoes and brown rice for carbs, and avocados and almond butter for fat sources.
Supplementation
Along with a solid training and diet routine, having the right supplements on your shelf will prove to be vital when it comes to enhancing all areas of your growth. A pre-workout can offer energy and provide for those valuable muscle pumps while a protein powder can boost growth and recovery for all your workout goals. Something like a fat burner can assist you with losing that stubborn belly fat so you look toned and sculpted like Aspen herself. With such a busy schedule and hard working lifestyle, a multivitamin will ensure you get those vital nutrients into your body so you can thrive inside and out of the gym.
Competition History
2017, NPC USA Championships (Figure, Class C, 1st)
2017, NPC San Jose Championships (Figure, Class B, 1st)
2016, NPC San Francisco (Figure, Class B, 1st)
2016, NCP Muscle Evolution (Figure, Class B, 2nd)
2016, NCP Muscle Evolution (Bikini, Class C, 4th)
2015, NPC Sacramento Championships (Bikini, Class B, 2nd)
2015, NPC San Jose (Bikini, Class C, 3rd)
7 Fitness Habits You Need To Break Today
7 Fitness Habits You Need To Break Today
Human nature pushes us to figure out the easiest way of doing a task. We form routines around them that make us work in an “overdrive” mode. Fitness habits are no different. Many people try to find the easiest way of milking the fitness cow as soon as they step inside a gym.
You might even have come across a quote that is widely attributed to Bill Gates:
“I choose a lazy person to do a hard job. Because a lazy person will find an easy way to do it.”
Sadly, this hack will not get you anywhere in the gym.
Pain, exhaustion, and sweat are a few indicators that tell you if you’re doing the right things in the gym. When most people join a gym, they follow their friendly neighborhood gym bro’s advice without questioning the status quo.
A pro fitness athlete would tell you that gym bros aren’t the best place to get your advice from. Performing hundreds of repetitions of the wrong advice can reinforce habits that will take a lot of time to fix. Luckily, habits can change, whether the habit is biting your nails or decrying your genetics when you can’t seem to make any gains.
Worst Fitness Habits That You Need To Fix
1. Believing Everything You Hear
Almost every person who has ever stepped foot inside a gym forms strong opinions about lifting weights. Before handing out fitness advice, some people even discount the fact that they have only been to a gym once in their life.
And then there are people on the other end of the spectrum who take advice from just about anyone. The latter group of people becomes soft targets for the gym bros.
Interestingly, most of the advice that does the rounds in the fitness circles is nothing more than folklore. Some of the most common fitness myths are:
a) Working out on an empty stomach will help burn fat.
Research has found that while training in a fasted state could burn more calories from fat, it could also cause the body to break down muscle tissues to burn protein as fuel.
b) Women will get bulky if they lift weights.
This is one myth that refuses to die even after several studies have proven that women don’t produce enough testosterone to build as much muscle mass as their male counterparts.
2. Over Keen
Every gym has a group of people who are too eager to achieve their dream physique. For them, the amount of time they spend in the iron paradise is directly proportional to the gains they can make in a single day.
Switching programs too often, trying new advanced training principles, and making unhealthy changes to their diet program to speed up their transformation are trademarks of impatient lifters. If you make drastic changes to your lifestyle in the first week of joining a gym, you are setting yourself up for failure. Your goal should be to slowly build fitness habits that will help you successfully implement lifestyle changes.
3. Zero Accountability
Fitness is turning from an individual’s sport into a team sport. Most people fail in their transformation journey because they are not accountable to anyone. Failing in secrecy makes no difference as there are no consequences because no one will know any different.
Gone are the days when people used to work in dark and gloomy gyms.
The rise of Instagram and YouTube has made sharing transformation progress cool. By sharing your fitness online, you’ll not only be keeping yourself accountable, but you might also inspire others to join you.
Even if you don’t want to share your goals and progress online, you should share them with your friends and family so that you’re at least answerable to someone. It might feel like a small ask, but the psychological benefits of this approach alone will pay dividends in the long run.
4. Skipping Warm-Ups
Many people reach for the dumbbells as soon as they step inside a weight room. They consider warming up a waste of time and prefer lifting lighter weights for the first couple of sets as an alternative warm-up.
Although you might be saving 10-15 minutes by skipping the warm-up, dodging the pre-workout warm-up increases the chances of an injury during an intense workout. A warm-up routine should either consist of 5-10 minutes of cardio or some form of dynamic stretching.
5. No Game Plan
If you don’t have a detailed plan of how you’re going to achieve your dream physique, your odds of failing are relatively high. Vague goals like “I want to get fit”, “I want to lose weight”, or “I want to put on muscle mass” do not cut it.
You need to set a timeline for yourself. The next step after designing a transformation program is to devise a tracking and feedback mechanism. You should have weekly reviews to assess your progress and make necessary changes if and when needed.
A solid game plan has the following things built in:
Tweaking training and nutrition programs when the effort to reward proportion turns unfavorable. If you’re getting too comfortable with your training routine, it’s a sign you need to switch things up.
Staying away from vanilla training programs. Don’t bother following what is working for other people because everyone’s body is different and what might be working for them might not do the trick for you.
Plan all your workouts in advance. Everything from the exercises you will be doing, weights you will be lifting to the clothes you will be wearing should be dialed in.
Know your limits. You don’t want to spread yourself too thin by trying to do more than you’re capable of.
6. Not Using Gear
No, not that gear. Please put the syringes away.
Most people leave gains on the table by not using lifting accessories. Accessories like weightlifting belts, straps, wrist wraps can take your workouts to the next level.
Not only do the training accessories help in better recruitment of the muscles, but they also reduce the probability of injuries when working with heavier weights. Leave lifting raw to the powerlifting pros and speed up your transformation by using lifting accessories.
7. Recovery? What’s That?
No matter how hard you work in the gym, you will not see results until you give your muscles ample time to recover after your workouts. Remember: you break down muscle tissues in the gym. They grow back bigger and stronger when you’re following a good nutrition and recovery program.
You should be sleeping anywhere between 7-8 hours every night for optimal recovery. Some fitness habits to speed up recovery include:
Drinking at least a gallon of water every day.
Eating a high-protein post-workout snack.
Cooling-down after workouts.
Self-myofascial release.
Cold showers.
Are you a victim to any of these bad fitness habits? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Bio-Serum 1 Update!!!
I just got word via email that the paperwork is complete and the product is ready to be moved into the United States. Bio Serum -1 might soon be available. I WILL be allowing pre-orders as I expect to sell out. I will have that information coming soon. Once the product clears FDA customs and…
Rapper Action Bronson Does Deadlifts With Strongman Martins Licis
Action Bronson and Martins Licis join forces for a truly epic and savage training session.
Sometimes worlds collide to produce a truly spectacular mixture. That is what we’re seeing with the collaboration between rapper Action Bronson and 2019 World’s Strongest Man Martins Licis.
Action Bronson, once known purely for his hip hop stylings, love of marijuana, and insatiable appetite has added fitness into his repertoire. After losing 130lbs the rapper shows no signs of slowing down as he continues his fitness journey, pushing the envelope at every turn.
Ever since deciding to embark on his fitness journey, Action Bronson has transformed himself. No longer an out of shape connoisseur of all things decadent, the rapper has completely embraced hard training with gusto. While he may still indulge in some incredible foods from time to time, Action Bronson has shown a true dedication to improving his health and wellness.
Major Transformation
MONDAY MASSACRE OF THE EGO. 3 ROUNDS TO END IT OFF. 70lb 45lb 40lb 35lb BREAK THE FLOOR.
It’s clear that the rapper is on a mission, one that continues to transform him both physically and mentally.
Action Bronson has lost upwards of 130lbs since starting his weight loss journey. He has pushed himself to heights he never could have imagined before. The rapper explained to Joe Rogan how his change in mindset led him to who he’s become today. It was clearly no easy road.
As he continues to push himself one day at a time, Action Bronson has been challenging himself to train with some of the best athletes in the world. One of those top tier athletes is 2019 World’s Strongest Man Martins Licis.
One of the strongest humans on earth, Martins Licis knows a thing or two about strength training. Recently the strongman collaborated with Action Bronson for an intense training session.
The rapper would end up doing back training as well as deadlifts with Licis.
EPIC training day with @bambambaklava@bigscboy and @orlandogb72 (YouTube video coming soon)! Y’all are monsters! (Note, I had a sick and strategic angle in this pic, Big Boy is way wider than me ?) — First video: 150lb (68kg) bentover dumbbell rows for 30 repetitions ? Second video: 5sec eccentric (no floor sound) 495lb (225kg) deadlifts for a smooth easy 10. Feeling good!
For the full training video click here.
It’s truly inspiration to see how far Action Bronson has gone to transform his physique. There’s no telling how far he could go on this fitness journey.
What do you think of the continued transformation of Action Bronson?
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.