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How to Perfect the Goblet Squat
The Ultimate Beginner Leg Exercise for Strength and Movement
The goblet squat is one of the best beginner exercises in existence and makes an effective choice for those who wish to learn how to squat effectively.
Learning how to goblet squat will have a positive impact on how you perform when it comes to heavier squatting exercises such as the barbell back and front squats.
In addition, it may also be used to facilitate changes in lower extremity strength & mobility as well as serve as a useful tool for cardio-based interval workouts.
This article will provide information on how to safely and effectively perform the goblet squat, review the associated benefits and provide a number of goblet squat variations and alternatives.
Goblet Squat Technique & Muscles Worked
The goblet squats primarily works the muscles of the legs, in particular, the quads, glutes, and calves. In addition, core muscles are recruited in order to maintain stability.
If you are new to resistance training or have never performed the goblet squats before, it is highly recommended that you start with a light weight and gradually work up to a heavier load.
Use the following 3 steps to help you perform the perfect goblet squats.
1) The Set-Up
When performing the goblet squats, the first thing that should be determined is your setup. If you can get this right, the rest of the exercise should become relatively straightforward.
Start by assuming a stance that is slightly wider than hip-width. Pick up the weight and pin it in tightly to the chest while ensuring that the elbows stay tucked in to the ribcage.
The way in which you hold the weight is dependant on the type of weight you are using – if using a dumbbell, hold both sides of the handle; if using a dumbbell, hold it vertically.
2) Squatting Down
Before you begin to lower yourself into the squat, push the chest up and squeeze the core muscles.
As you gradually lower, keep the elbows tucked so that they do not get in the way of the knees. In addition, ensure that the feet stay flat on the floor at all times.
If you find that the heels are lifting from the floor at the bottom of the squat, you are either dropping too far or need to spend some time improving your ankle mobility as poor ankle mobility can lead to excessive trunk lean (1).
3) Driving Up
After dropping down deeply, drive hard through your heels to bring the body back up to the starting position.
It is very important that the core remains braced and the chest lifted during this phase in order to facilitate stability and control.
3 Goblet Squat Benefits
This section will highlight 3 of the biggest benefits that the beginner will experience by regularly practicing the goblet squats.
1) Improved Strength
The goblet squat may be a simple resistance exercise to perform, however, for the beginner, simple exercises are ideal as they are easy to master and still provide the body with ample stress to bring about significant adaptations in strength (2).
2) Improved Mobility
Because the weight is held to the front, it is possible to sit deeply into the squat. The weight serves as a counterbalance which facilitates a better trunk position and often allows for a deep squat.
3) Establishing Movement
As touched on, the goblet squat is the perfect exercise for any beginner who would like to progress onto heavy barbell squats. Practicing the goblet squats regularly will allow for neural pathways to be established thus improving squatting efficiency (3).
Common Goblet Squat Errors
There are 3 common errors that are associated with the goblet squats and should be avoided as far as possible.
These errors will not only cause the movement to become inefficient but may also increase the risk of sustaining an injury.
1) Falling Forwards
The reason for pushing the chest up during the goblet squat is to keep your center of balance over your base of support (feet).
Failure to keep the chest high often leads to the center of balance moving forward and away from your base of support causing you to lean forward excessively and fall.
2) Falling Backwards
While less common than a forward lean, some individuals may find themselves falling backward rather than forwards.
It is possible that the problem originates from a lack of tightness in your lats (back). To rectify this, look to pin your elbows in even tighter to the rib cage before squatting.
3) Wobbling
The most common reason for wobbling during a goblet squat is a lack of core tension. Failure to keep the core engaged will have a detrimental impact on overall stability.
Therefore, focus on squeezing the muscles in your trunk during each and every rep. This should keep you much more stable and allow you to move safely and more efficiently.
Goblet Squat Variations
If you are looking to increase the challenge of the goblet squats, consider any of the following variations.
Goblet Squat with Overhead Press
This variation will work the upper extremities as well as the lower – specifically working the shoulder, back and core muscles.
The exercise involves completing a standard goblet squats and then moving straight into an overhead press as you reach the top phase of the squat.
If you are running short of time, incorporating an overhead press at the top of the squat can be useful. It may also be an effective cardiovascular exercise and can easily be incorporated into a HIIT circuit.
For the press, it is possible to use both arms or to alternate arms with each rep.
The unilateral (one arm) version can be a useful tool for determining if one side is stronger than the other.
In addition, the unilateral press places a greater demand on the core as it must engage to keep the body upright and prevent any rotation from occurring.
Goblet Squat with Resistance Band
To increase the stress placed on the leg muscles, use a resistance band, placing it either around the tops of the ankles or knees.
Doing so will make the exercise very challenging as you must now resist the resistance band as it pulls your shins or knees inwards.
The goblet squats with resistance band is highly effective for strengthening the glute and quad muscles.
For the lifter who is struggling to keep the knees out during the squat, this method is highly recommended as the exercise forces the lifter to push the knees wide and activate key squatting muscles (4).
Double Kettlebell Front Squat
The double kettlebell front squat is probably the most challenging variation of the goblet squats as it doubles the load and requires precise technique.
Therefore, exercise caution and be absolutely sure that your technique is solid before progressing onto this variation. As when learning the goblet squat, start light and build up to heavier loads.
To perform this variation, start with the two kettlebells in the front rack position. This is where the elbows are lifted slightly to allow the load to comfortably rest on the arms.
When assuming this position, ensure that the handles of the kettlebells are held beside each other and are in close proximity to your chin. This should allow the weight to sit comfortably on the forearms.
Once in a solid front rack position, begin squatting ensuring that the elbows are kept up and the core is braced throughout.
Because of the position of the weight, this goblet squat variation is highly challenging on the core as it must work to keep the trunk upright and maintain stability.
Tempo, Pause and Pulse Squats
The most obvious way of making the goblet squats more challenging is to add more weight. however, if you only have access to one weight this can be a problem.
There are other ways that you can increase the intensity and challenge of the goblet squats without increasing the weight.
The first thing that you can manipulate is the tempo of the goblet squats. Start by slowing down the descent so that it takes 3-5 seconds to reach the bottom of the squat.
It may also be worthwhile to add a pause in at the bottom of the squat. For this method, descend as normal until you reach the bottom, hold this position for a couple of seconds before driving up.
You may even want to add in additional pauses at multiple stages as you drop and rise through the squat.
The final method that you may wish to consider is pulse squats. To perform pulse squats, firstly drop down deeply. From the bottom position, push up slightly and then drop down again.
Repeat this rising and dropping 5-10 times before driving all the way back up to standing. Keep the chest lifted throughout to ensure that you do not allow the back to round.
Final Word
For those who wish to progress on to heavy barbell squats, it is recommended to start with the goblet squats as it will allow you to learn the movement patterns for the squat and establish a base level of strength.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References:
1 – Fuglsang, Emil I.; Telling, Anders S.; Sørensen, Henrik (2017-11). “Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat”. Journal of Strength and Conditioning Research. 31 (11): 3024–3033. doi:10.1519/JSC.0000000000001872. ISSN 1533-4287. PMID 28301442.
2 – Baker, J. S.; Davies, B.; Cooper, S. M.; Wong, D. P.; Buchan, D. S.; Kilgore, L. (2013). “Strength and Body Composition Changes in Recreationally Strength-Trained Individuals: Comparison of One versus Three Sets Resistance-Training Programmes”. BioMed Research International. 2013. doi:10.1155/2013/615901. ISSN 2314-6133. PMC 3780552. PMID 24083231.
3 – Sale, D. G. (1988-10). “Neural adaptation to resistance training”. Medicine and Science in Sports and Exercise. 20 (5 Suppl): S135–145. doi:10.1249/00005768-198810001-00009. ISSN 0195-9131. PMID 3057313.
4 – Foley, Ryan C.A.; Bulbrook, Brittany D.; Button, Duane C.; Holmes, Michael W.R. (2017-8). “EFFECTS OF A BAND LOOP ON LOWER EXTREMITY MUSCLE ACTIVITY AND KINEMATICS DURING THE BARBELL SQUAT”. International Journal of Sports Physical Therapy. 12 (4): 550–559. ISSN 2159-2896. PMC 5534145. PMID 28900561.
Best Non-Dairy Protein Supplements To Build Muscle (Updated 2021)
These non-dairy, plant-based protein supplements are perfect to build muscle and boost weight loss.
When it comes to a protein supplement we all know we need one, but non-dairy and plant-based products are perfect for that lean protein source while still allowing us to build muscle and promote weight loss. The vegan lifestyle is more popular than ever and that means there are a lot more plant-based supplements on the market.
If you follow the vegan lifestyle then your reasons for avoiding dairy-based whey protein are obvious. But you don’t even have to be vegan to opt for a plant protein. For many people, it’s better on the stomach and ideal for those with dairy sensitivities in general. Now, many people may be skeptical about the completeness of plant-based protein sources. But you can rest assured; the products we’ve chosen contain complete protein sources.
This list of the Best Non-Diary Protein Supplements is perfect for all of your goals, whether it be to build muscle, promote weight loss, or continue to pack on that muscle with lean protein.
Best Non-Dairy Protein Supplements For 2021
Best Non-Dairy Protein Overall: National Bodybuilding Co. Full Prep Vegan Protein
Calories
117
Protein
20.5g
Carbs
2g
Fat
3g
Sugar
0g
Flavors
Chocolate
Number Of Servings
20
National Bodybuilding Co. Full Prep Vegan Protein is a premiere product from a company with a focus for bodybuilders to experience the true power of plant based nutrition while also boosting all of their physique goals. Designed to maximize gains while also reducing body fat, this protein has a high quality formula to reduce bloating and help digestion. A lean and clean protein, this will really work to enhance protein synthesis for optimal muscle building. With 20.5 grams of protein in each serving, this top tier vegan protein is sure to keep you full and seeing great gains with high-quality lean protein.
Pros
100% organic and naturally flavored
Designed for cleaner and faster absorption
From a reputable company who meets all standards
Cons
20 servings is a touch low
Only available directly from their website
Chocolate is the only flavor
Price: $40.00
Click here for the best price
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Vegan Protein Ingredients: Performance Lab SPORT Protein
Calories
100
Protein
20g
Carbs
2g
Fat
1.2g
Sugar
1g
Flavors
Chocolate
Number Of Servings
20
Performance Lab SPORT Protein comes in as one of the world’s cleanest and most effective protein powders around. Made with organic brown rice protein, it enhances strength, growth, and performance by performing as effective as whey while also being vegan friendly and a great lean protein source. The ultramodern design allows for quality, cleanliness, and taste with no added synthetic processing or flavors. Clinically shown to be as effective as whey, this protein will work to enhance all aspects of your performance while also supporting natural appetite control and weight management. Naturally flavored and sweetened, you can be sure this great tasting protein is only working for your benefit.
Pros
Good, clean formula
Organic and vegan friendly
Great ingredients and benefits
Amazing taste
Cons
Only uses single source protein
Chocolate is the only flavor
Only available directly from their website
Price: $59.00
Click here for the best price
Check out our individual review for Performance Lab SPORT Pre here!
Best For Protein Amount: Transparent Labs ProteinSeries Organic Vegan
Calories
130
Protein
24g
Carbs
3g
Fat
2g
Sugar
2g
Flavors
French Vanilla, Chocolate
Number Of Servings
30
Transparent Labs ProteinSeries Organic Vegan is a 100% vegan and protein free of artificial flavors and sweeteners that is USDA Organic Certified. With a protein base ratio of 2:1 rice to pea protein, this packs a punch with 24 grams of protein that is easy on your digestive system. With 4 grams of fiber per serving, this protein will help you feel full longer for optimal weight control and management. Free of all artificial coloring, additives, and preservatives, this is one vegan protein you can trust from a company who prides themselves on transparent and honest labels. This is great for vegans but also anyone looking to really optimize their overall health with lean protein.
Pros
No artificial ingredients and transparent label
Very low carb and high protein
Easy on your digestive system
Cons
Premium priced option
Only available directly from their website
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs ProteinSeries Organic Vegan here!
Best Tasting Vegan Protein: Optimum Nutrition Gold Standard 100% Plant-Based Protein
Calories
130
Protein
24g
Carbs
3g
Fat
2g
Sugar
0g
Flavors
Chocolate, Vanilla, Unflavored
Number Of Servings
19
Optimum Nutrition Gold Standard Plant Based Protein is a solid protein for immune support and muscle recovery while also aiding in muscle growth. Each serving has 24 grams of protein, 140 calories, 2.5g of fat, 6g of carbs, 2g fiber, and 1g sugar. The protein sources are pea, brown rice, and sacha inchi protein which is a rainforest seed loaded with good protein and amino acids. And there’s a healthy amount of B12 (cell health DNA health), iron (hemoglobin health), and Vitamin C (immune system health and antioxidant). There are no artificial flavors or sweeteners which make this a really great and clean vegan protein.
Pros
Solid ingredients and three lean protein sources
Packed with protein and health benefits
From an honest and transparent company
Cons
Amount per serving does get expensive
Slightly high in carbs
Price: $27.85
Click here for the best price
Best Pure Plant-Based Protein: Staunch Vegan Protein
Calories
130
Protein
24g
Carbs
3g
Fat
2g
Sugar
2g
Flavors
Organic Chocolate, Organic Vanilla
Number Of Servings
30
Staunch Vegan Protein comes from bodybuilder Calum von Moger’s supplement company Staunch which offers this great tasting, quality vegan protein. Offering 24g of protein per scoop, as well as 3g net carbs and 2g of fat, Staunch Vegan Protein is a vegan protein that you’ll want to add to your supplement stack. A mix of rice and pea protein along with natural organic flavors and organic stevia for sweetness. With two great flavors in chocolate and vanilla, this protein has a great profile everyone will love.
Pros
Clean protein and great taste
Good blend of rice and pea protein
Organic sweeteners is a plus
Cons
Price is okay
More flavors would be nice
Price: $39.00
Click here for the best price
Check out our individual review for Staunch Vegan Protein here!
Non-Dairy & Plant-Based Protein Vs. Whey Protein
When it comes to the differences between vegan protein and whey protein, the evidence seems to point to them being fairly equivalent. When it comes to things like changes in body composition, weight loss, muscle growth, and recovery, both proteins seem to get the job done, which is great to hear. Other studies and ideas around these two seem to suggest that while plant-based proteins don’t offer any extra advantages, there are no disadvantages either (1), making this a very solid option for those seeking a non-dairy approach. This means you don’t lose out on any gains simply because you choose a non-whey product.
But one nutrient to be mindful of is B12 which is an essential vitamin for cell and DNA health. Plant-based diets often lack sufficient amounts so B12 fortified products are always recommended. Otherwise, supplementation is important if you cannot get enough through plant sources so that is something to keep in mind.
Benefits Of Non-Dairy Protein Supplements
Like all protein supplements, non-dairy proteins can pack you with all that protein while still giving you some plant-based love. The benefits of these protein supplements can greatly enhance your gains and offer the chance to see progress in your health and fitness journey.
Aid in valuable growth: We all seek that valuable muscle growth so look to non-dairy proteins to still achieve that much desired increase in strength and size.
Enhance recovery: Work to recover and support muscle recovery with fast-acting and effective protein sources to aid in growth and to bounce back faster.
Reduce digestive stress: Protein sources with whey tend to cause digestive stress in those sensitive so eliminate that bloated feeling and work to help yourself.
Promote weight loss: Don’t waste caloric space and work to lose or maintain that weight so your desired physique becomes reality.
Add variety to your diet: Non-dairy alternatives offer great vitamins and minerals to enhance your health and wellness so look to achieve proper nutrient intake with a great plant-based product.
Environmentally friendly: Use less water, fuel, and land than with animal proteins and be more environmentally friendly and ethical.
Key Sources Of Plant-Based Proteins
The many different plant-based sources of protein all have something unique to offer regarding their nutrient profile. We’ve listed the more common protein sources you’ll find in most supplements and all have great potential to build muscle, aid in weight loss, and boost your other top goals with a lean protein source.
Made from yellow peas, this source of protein is one of the more common ones. One study found no statistical difference between pea and whey protein regarding the muscle and strength-building benefits. Therefore, pea is a very viable source of protein, although it contains 8 out of 9 essential amino acids (2). And another study showed a decrease in blood pressure for both rats and humans when taking pea protein supplements (3).
Brown Rice
One study compared rice protein and whey protein by giving 24 young, resistance-trained males 48g of either source for 8 weeks along with a training plan (4). Well, there were no differences whatsoever, and both forms of protein elicited the same results. So, brown rice is a powerful protein source, although, it’s still one amino acid (lysine) short of being complete.
Soy is the most commonly used source of plant-based protein which comes from the soybean. Now, not all plant-based proteins are complete sources. But soy actually contains all nine essential amino acids which are the building blocks of human tissue (5). That’s why many prefer to have a soy source, plus there is also heart health, obesity, and even menopause benefits from consuming soy. Popular soy food items for vegetarians and vegans include tofu and Tempeh but soy is also a viable plant-based meat alternative (6).
Chia seeds are the richest plant source of omega 3 fatty acids which are necessary for heart health and cell membrane health. However, chia seeds contain the plant-based fatty acids linoleic and alpha-linolenic (ALA) which are not sufficient alone. We also need plenty of the fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (7). Chia also has plenty of protein and fiber too, while containing all nine essential amino acids. But research also suggests chia seeds can stave off illness which is enough reason alone to include them in your diet (8).
Other Potential Plant-Based Protein Sources
Hemp: Has moderate levels of protein but is packed with fiber for a real boost to digestive health.
Sunflower Seed: A new form, it has BCAAs to offer the benefits of quality protein and is combined with others to optimize effectiveness.
Pumpkin Seed: High in antioxidants, it also contains good protein and fats with many other essential vitamins and minerals.
Sprouts: Highly nutritious and are popular for their protein content and many essential amino acids.
How We Choose
When it comes to choosing a great non-dairy protein source, we look to many options to really boost your gains. For this list, we sought the best products in a number of categories including quality of the product, reputation of the brand, effectiveness of the ingredients, and the price. Your product and the brand representing it should be a reflection of what you want to put into your body. These companies on this list work hard to produce great products to boost all of your gains. With top tier ingredients that are GMO-free, these powders are effective and will work to boost all areas of your muscle growth, recovery, weight loss needs, and lifestyle changes. We know how expensive a protein supplement can be so we sought to find the best products at the right price. You can still have a top ranked powder without totally breaking the bank.
FAQ Section
What is the best non-dairy protein?
National Bodybuilding Co. Full Prep Vegan Protein. This protein is a premiere product with the true power of plant based nutrition while also boosting all of their physique goals. Designed to maximize gains while also reducing body fat, this protein has a high-quality formula to reduce bloating and help digestion. A lean and clean protein, this will really work to enhance protein synthesis for optimal muscle building so you build muscle effectively.
Are organic protein powders better to use than non-organic?
Like anything, those that are organic don’t use pesticides or anything involved with the actually processing. Organic products may have better nutritional value so it is best to consider that and look for a powder you know is GMO-free and can enhance your goals to build muscle and promote weight loss.
Can I use a vegan protein powder if I’m not vegan?
Plant-based and vegan protein powders can be used by anyone. For those with dairy sensitivities, or for those who just want to avoid dairy, a non-dairy protein is a great option for you to still get all the benefits of a lean protein without the potential stomach problems or discomfort. Plus, added benefits like being GMO-free are great for your overall health.
Will I lose out on gains if I use a plant-based powder over whey?
Plant-based powders tend to have similar traits to those whey products so you will not lose any gains. For those looking to build muscle and aid in those weight loss goals, while also enhancing recovery, you can’t go wrong with a non-dairy and lean protein.
Wrap Up
Non-dairy and plant-based proteins are great sources of lean protein to help build muscle and aid in your weight loss goals. While whey protein tends to be more popular, there are a host of reasons why someone would use a vegan protein as opposed to a whey product. With similar benefits and no real obvious disadvantages, having a non-dairy protein in your diet can add variety and shake things up for the better. Check out a good plant-based protein powder today and see what it can do for all your goals.
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
Lynch, Heidi; Johnston, Carol; Wharton, Christopher (December 1, 2018). “Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance”. Nutrients. 10 (12). doi:10.3390/nu10121841. ISSN 2072-6643. PMC 6316289. PMID 30513704.
Babault, Nicolas; Païzis, Christos; Deley, Gaëlle; Guérin-Deremaux, Laetitia; Saniez, Marie-Hélène; Lefranc-Millot, Catherine; Allaert, François A. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. Journal of the International Society of Sports Nutrition. 12 (1): 3. doi:10.1186/s12970-014-0064-5. ISSN 1550-2783. PMC 4307635. PMID 25628520.
Li, Huan; Prairie, Natalie; Udenigwe, Chibuike C.; Adebiyi, Abayomi P.; Tappia, Paramjit S.; Aukema, Harold M.; Jones, Peter J. H.; Aluko, Rotimi E. (September 28, 2011). “Blood pressure lowering effect of a pea protein hydrolysate in hypertensive rats and humans”. Journal of Agricultural and Food Chemistry. 59 (18): 9854–9860. doi:10.1021/jf201911p. ISSN 1520-5118. PMID 21854068.
Joy, Jordan M; Lowery, Ryan P; Wilson, Jacob M; Purpura, Martin; De Souza, Eduardo O; Wilson, Stephanie MC; Kalman, Douglas S; Dudeck, Joshua E; Jäger, Ralf (June 20, 2013). “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance”. Nutrition Journal. 12: 86. doi:10.1186/1475-2891-12-86. ISSN 1475-2891. PMC 3698202. PMID 23782948.
Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (August 6, 2018). “Straight Talk About Soy”. The Nutrition Source. Retrieved August 18, 2019.
Montgomery, Kristen S. (2003). “Soy Protein”. The Journal of Perinatal Education. 12 (3): 42–45. doi:10.1624/105812403X106946. ISSN 1058-1243. PMC 1595159. PMID 17273351.
“Essential Fatty Acids”. Linus Pauling Institute. April 28, 2014.
Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (March 19, 2018). “Chia Seeds”. The Nutrition Source.
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
These top multivitamins are ideal for fitness-minded individuals to keep your overall health high.
Multivitamins are a beneficial aid for active people and those who need more vitamins in their diets but finding the right multivitamins for bodybuilding can be tricky. Vitamins are important for daily life and health functions of the body and you will find the best bodybuilding multivitamin benefits like muscle maintenance and immune health to give you extra energy so you get all you need in your day to make you better.
Now, people who weight train need sufficient nutrients to support muscle growth and strength and the best multivitamins for bodybuilding can help with that. The body is placed under stress and muscle fibers tear down during a training session. And without adequate vitamins and mineral deficiencies can occur if nutrition is not up to par.
Check out these awesome multivitamins which have everything you need to support your fitness goals, each a unique supplement at a great value to ensure you are taking care of all your nutrition goals, muscle growth, and bodybuilding desires to give you the best multivitamin for bodybuilding.
Best Multivitamins For 2021
Best Multivitamin Overall: Performance Lab NutriGenesis Multi for Men
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
The Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients like vitamin C, vitamin D3, and zinc. It can also enhance energy metabolism and provide for foundational nutritional support to promote vitality, long-range overall health and recovery.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Click here for the best price
Check out our individual review here!
Best For Bodybuilding: National Bodybuilding Co. Bodybuilder’s Multivitamin
Number Of Ingredients
30+
Number of Servings
30
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with water.
Looking for a multivitamin that keeps you protected, energized and builds on strength and power?
This supplement is a leading multivitamin for bodybuilding. Created by National Bodybuilding Co., we found this formula will help quickly advance your goals every day, offering your muscles the right micronutrients for growth. Also helping to keep your joints stable, and improving your workouts to help get rid of fat and stay lean by keeping you much healthier, and stronger.
This multivitamin will work to provide for more daily energy with advanced ingredients while promoting better workouts so you perform better and recover faster. With key ingredients to boost hormones, this will give you the best anabolic and muscle boosting edge while working to offer better immunity for overall health and wellness.
Pros
Quick results, feel improvements and perform better
Advanced blend of ingredients perfect for athletes and has parallels with some t-boosters!
Simple to use and stack with other supplements
Free fast shipping
Competitive price point and multi buy deals
Cons
Only available direct
Currently USA only shipping
Price: $29.00 for 60 capsules / 0.93c a day
Click here for the best price
Check out our individual review here!
Best Multivitamin For Women: Performance Lab NutriGenesis Multi For Women
Number Of Ingredients
17+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take two capsules twice per day with or without food.
While this multivitamin is the Best Overall for all women, when it comes to active women and female athletes, this supplement is the ultimate choice to enhance your training and performance. When looking for clean and effective ingredients, this ultramodern multivitamin for women from Performance Lab is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
Pros
Potent ingredients
Tested for quality control and proven benefits
Clean, vegan and eco-friendly, and GMO-free multivitamin
Cons
Premium priced option
Only available directly through their site
Four tablets per servings is a lot
Price: $39.00/ 120 capsules
Click here for the best price
Check out our individual review here!
Best For Men Over 50: Ritual Essential for Men 50+
Number Of Ingredients
10
Number of Servings
30
Serving Size
2 Vegan Capsules
Best Way To Take
Take two capsules with water.
Ritual Essential for Men 50+ is a scientifically-developed multivitamin for men 50+ to help fill any nutrient gaps in their diets. Packed with micronutrients to help support key bodily functions, this multivitamin can aid in heart and bone health, support normal muscle function, and work to boost your immune system. With 10 traceable ingredients, you know exactly what you are putting in your body to help better yourself.
Omega-3 DHA will help support heart health and is a key omega-3 fatty acid that is in vegan-certified form. With vitamins A, D3, and K2, you get the full benefit of these vitamins coupled with valuable minerals like magnesium and zinc. Vitamin D3 and Magnesium will work to support healthy muscle contraction, while zinc works as a valuable helper to boost the effects of vitamin A.
Pros
Clean ingredients, well researched, and clinically dosed
Easily absorbed by the body
Vegan-friendly supplement
Great slow-digesting capsule design
Cons
Simple ingredients
Isn’t specific to any one need and is a general multivitamin
Price: $35.00 with 60 capsules per container
Click here for the best price
Best Personalized Multi: Controlled Labs Orange Triad Multivitamin
Number Of Ingredients
30+
Number of Servings
45
Serving Size
6 Tablets
Best Way To Take
Take 3 tablets twice a day with meals.
Controlled Labs Orange Triad Multivitamin is a specially formulated and power multivitamin that uses high quality vitamins, minerals, and nutrients essential for muscle building and recovery. As a great sports supplement, Orange TRIad works to support joint, digestion, and immune function all in one serving. Designed for athletes who put their bodies through incredible amounts of stress, this multivitamin works for your overall benefit so you can breakdown, recover, and re-build effectively while working to support immunity and see great growth. Containing ingredients common to many multivitamins as well as some unique ones to add to this formula, Orange TRIad seeks to be different by offering an iron free multivitamin supplement.
Pros
Highly effective multivitamin
Great ingredients
Various complexes for overall coverage
Cons
6 tablets is a lot for a serving size
Price: $39.99
Click here for the best price
Check out our individual review here!
Best For Serious Athletes: My Protein Alpha Men Multivitamin
Number Of Ingredients
21+
Number of Servings
60
Serving Size
2 tablets
Best Way To Take
Take 2 tablets daily.
MyProtein Alpha Men Multivitamin is another strong contender for athletes looking for a daily vitamin supplement and solid multivitamin for men. The high dose of selenium has immune-boosting qualities, while the inclusion of calcium and biotin help prevent possible injury in the gym. Another great feature of the MyProtein Alpha Men Multivitamin is that it comes in both 120- and 240-count bottles, so you can potentially buy it and not have to worry about your daily multivitamin for a long time.
Pros
Full ingredients profile
Great for boosting your immune system and preventing injury
High amount of selenium adds to the immune benefits
Unlikely for you to feel any side effects
Cons
Some essential ingredients are left out
No money-back guarantee could lead consumers to other options
Price: $19.99 for 120 tablets
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Check out our individual review here!
Best For Potency: Optimum Nutrition Opti-Men
Number Of Ingredients
22+
Number of Servings
30
Serving Size
3 tablets
Best Way To Take
Take 3 tablets with food.
Optimum Nutrition is a leading brand because they have always delivered products which stood above the rest. This is a good daily multivitamin for bodybuilding that includes many ingredients worth taking.
Now, Opti-Men is nothing incredibly special but it’s a good quality multivitamin which will meet your bodybuilding needs. It has a complete vitamin and mineral profile so there’s nothing to miss there. And it interestingly has a Phyto blend similar to the EVL multi with green tea extract to really boost energy.
The “Viri Men Blend” has some nice additional ingredients to support men’s health as well. Saw Palmetto may be beneficial for improving urinary symptoms of an enlarged prostate. And Ginkgo Biloba extract is added for its antioxidant properties.
Pros
Powerful blends that are great for foundational immune health in bodybuilders
Complete vitamin and mineral profile offers a wide array of benefits
Good choice to help you function properly
Cons
The vitamin forms are not 100% ideal for absorption
Good quality multivitamin but there is nothing obviously special about it
Price: $19 for 90 servings
Click here for the best price
Check out our individual review here!
Benefits of Multivitamins
The benefits of multivitamins are ones to absolutely know so you can get the most out of your supplements.
Muscle maintenance: Keep muscle integrity intact and stop damage from free radicals.
Aid in healthy diet: Get those essentials that we often times miss into your diet to maintain a good and healthy balance.
Increase energy: Reduce fatigue and boost energy without the need for stimulants.
Increase cognitive function: Promote better mood and stimulate brain functions, while also working to reduce anxiety and stress.
Important Vitamins To Know
Vitamin A is crucial for maintaining healthy vision. It’s also important for immune function, cell growth, heart, kidney, and lung health. (1)
Vitamin C is necessary for a healthy immune system, and it plays a role in connective tissue health. (2)
Vitamin D plays a big role in the absorption of calcium for bone health. But Vitamin D is also essential for cell growth modulation, immune function, and it has anti-inflammatory properties. (3)
Vitamin E is used by the body in the form of alpha-tocopherol and it’s a vital antioxidant which protects the body against free-radical damage which can cause diseases and cancers. (4)
Vitamin B6 is an enzyme which plays a big role in many chemical reactions in the body. B6 is essential for brain health, immune function, nervous system, and blood cell health. (5)
Vitamin B12 is vital for creating red blood cells, nerves, and DNA. Plus, it’s important for cellular energy and even mental health. (6)
Vitamin K is necessary for making proteins which support healthy bones and tissue. And K also makes proteins for blood clotting. (7)
How We Choose
Multivitamins can be challenging because you want to make sure you get the most out of each multi. With so many ingredients included in each, it can be hard to decide which one is best to buy. This list is built around the idea of a well-rounded multi that can provide all the benefits you need to get you through the day. The quality and reputation of the company directly affects what these products do for you and we’ve chosen only the best. Each of these is packed with essentials to keep you grinding and working hard in daily life and exercise. For price, we look at what will give you the most bang for your buck. Multivitamins can be expensive but it is possible to find a top tier multi while still being affordable.
FAQ Section
What is the best multivitamin?
National Bodybuilding Co. Bodybuilder’s Multivitamin. This multi is one to boost daily energy and provide for better workouts while still giving you a muscle boosting edge. This multi will also help immunity and other bodily functions needed for athletes and gym goers alike. All in all, this is a well-rounded multivitamin.
How do I know which multivitamin is right for me?
When looking for the best multivitamin for you, look to see what is geared for you in terms of age, fitness level, and overall needs from the multi. Looking at ingredients and the label will also provide great insight into how to properly use the multivitamin for your benefit.
I eat a well-balanced diet. Should I still take a multivitamin?
Absolutely. Even with a well-balanced diet, you can still miss those essentials that you need most. A multivitamin will work for your overall benefit so definitely consider one.
Can I take a multivitamin with an omega-3 supplement?
Yes, you can take a multivitamin with an omega-3 supplement. If you have further concerns, talk with your doctor or an expert to make sure you’re comfortable with your decision.
Final Words
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. And of course, different products will vary in what they offer, although not significant. A good multi won’t skimp on quality and these products are a good example of that. So, choosing the best multivitamins for bodybuilders is all about what will suit your needs and budget, as there are several options you cannot go wrong with and enhance your overall health with the best multivitamin for bodybuilding around.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1- “Office of Dietary Supplements – Vitamin A”. ods.od.nih.gov.
2- “Office of Dietary Supplements – Vitamin C”. ods.od.nih.gov.
3- “Office of Dietary Supplements – Vitamin D”. ods.od.nih.gov.
4- Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Vitamin E”. The Nutrition Source.
5- “Vitamin B-6”. Mayo Clinic.
7- Skerrett, Patrick J. (January 10, 2013). “Vitamin B12 deficiency can be sneaky, harmful”. Harvard Health Blog.
8- “Vitamin K”. medlineplus.gov.
IFBB New York Pro 2021 Results
Complete results for the IFBB New York Pro 2021
All eyes in the bodybuilding world were on New York – erm, Tampa – this weekend for the IFBB New York Pro 2021. For a second year, the event was moved to Florida due to restrictions in New York caused by COVID-19. Unlike last year, there was much more time for the athlete to prepare from the start of the year. Keep reading for full breakdown of the New York Pro 2021 results.
This year’s New York Pro held all nine divisions – making it one of the biggest bodybuilding events of the year. Not only that but the competition usually attracts some of the biggest names in bodybuilding. For those who follow pro bodybuilding closely, the New York Pro can be a predictor of what we can expect at the Mr. Olympia later in the year.
And while there were many divisions competing at the New York Pro 2021, majority of the hype was focused on the Men’s Open division. Specifically, with extra attention brought to Blessing Awodibu and Nick Walker as their rivalry has fueled much excitement leading into the show.
Though last weekend’s Indy Pro 2021 might have changed expectations a bit. Surprisingly, a large chunk of Men’s Open competitors from the Indy Pro reappeared for the New York Pro. Justin Rodriguez, who won the Indy Pro just last weekend, returned to the stage alongside other competitors such as Mohammad El Emam and Morgan Aste.
This large chunk of competitors from the Indy Pro gave fans extra insight as to what we might see on the stage this weekend. The true wild cards came in the form of Nick Walker and Hassan Mostafa. Both competitors received a large amount of hype but have yet to compete in 2021 before the New York Pro.
All things considered, this created a mega clash of titans where big personalities and even bigger physiques battled on stage. It was the most exciting bodybuilding competition of the year to date. But there can only be one champion above the rest. Did Blessing Awodibu step up his game from his 3rd place finish at the Indy Pro? Or did Nick Walker or Hassan Mostafa bring in a fresh perspective for a big win?
Champions of the New York Pro 2021 receive qualification to the Mr. Olympia later this year. So with that, let’s break down the New York Pro 2021 results below. Presented by Enhanced Labs and Nutrabio.
New York Pro 2021 Breakdown
Women’s Physique Results
1. Alyssa Kiessling2. Sheronica Henton3. Yuna Kim4. Julia Whitesel5. Claudia Arroyo
Men’s 212 Results
Classic Physique Results
Men’s Physique Results
Wellness Results
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Men’s Open Bodybuilding Results
Women’s Bodybuilding Results
Figure Results
Bikini 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!
How To Watch The IFBB New York Pro 2021 (Online Stream)
A complete guide on how to watch the 2021 IFBB New York Pro online.
Tonight, May 15 2021, the IFBB New York Pro 2021 takes place. It is one of the biggest bodybuilding events of the year – holding nine divisions all fighting for first place victories and qualification into the Mr. Olympia 2021. The even is being held in Tampa, Florida. But if you’re not in the area, we have a full breakdown on how to watch the event online and the schedule for pre-judging and finals.
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!
The Benefits Of Supermans For Posture & Core Strength
Great for all levels, the benefits and variations will elevate your performance to new heights.
We’ve all done a superman exercise at one point in our workouts. On the surface, it looks like a great exercise. Lie down, on your front, and hangout. But to get that Superman strength, knowing how to properly do this exercise holds the key for many benefits to aid in your overall performance and physical wellness. Great for lifters and fitness folks of all levels, the superman exercise is one to tuck into your workout routine for sure.
As a solid exercise for foundational health, the strengthening benefits of this exercise hold the key to really helping you on multiple levels. Aside from increased core strength, your lower body does get work done and while it may not be the gains a squat provides, the superman exercise still forces your legs to feel a burn. Improved posture will alleviate unwanted pain and keep you working harder in the gym, allowing you to lift more and feel stronger doing so (1).
Check out these awesome benefits and other variations of the superman exercise to really get you going so you look and feel great with whatever challenge you face in the gym or out of it.
Benefits
Strengthen Core
In order to properly perform this exercise, your core remains the foundation of not only proper form but also stability in the action (2). In order to effectively lift your arms and legs, your core must be engaged, and as those legs and arms go even higher, your core is isolated really working to hit that hard. With the core being a solid foundational base of strength for many lifts, this is certainly one exercise to enhance overall performance.
Improve Posture
Stemming from strengthening your core, the superman exercise allows for improved posture as a result of that more stable foundational support system. Take the deadlift for example. By engaging your core, you allow for a solid, stable base to then lift heavy weight. Even as you walk or sit, a stronger core allows you to stand taller and keep that spine long (3).
Alleviate Low Back Pain
Your lower back and glutes get a lot of attention with the superman exercise and allow for increased development with more advanced exercises and posture. By strengthening your core, low back, and glutes, smaller stabilizer muscles also see growth, thus alleviating any pain that may creep up during big lifts.
All Bodyweight
A benefit to any bodyweight exercise is that you don’t need any equipment. Especially during a time where people may be uncomfortable with going to the gym, finding unique exercises to advance your growth that you can do from the comfort of your home is a huge plus. Put this into a bodyweight workout circuit and you will be glad you did.
How To Perform Supermans
Performing the superman exercise is relatively simple, but it is important to remember good form. With simple exercises, we often overlook the really basic tips that make them super effective.
Start on your stomach with your arms extended overhead and legs fully extended as well. A relaxed head and neck and neutral spine are key for this. Really working to engage your core, contract those core muscles and allow for balance and stabilization in your spine. While doing this, simultaneously raise your arms and legs slightly off the ground, still keeping your head and neck neutral. Hold at the top for a brief pause and slowly lower back down to the starting position.
What To Watch Out For
When performing the superman exercise, it is important to remember to hold the position as solid and stable as you can. This is done by serious core engagement and by keeping your arms and legs as extended as possible. Always remember to breathe and stay as center as possible because breathing more efficiently will yield better results.
Superman Variations
Like any great bodyweight core workout, the superman exercise has many variations to really aid in your overall benefit. Depending on your experience, strength, and skill level, it doesn’t matter. You can still reap the benefits of this exercise by finding what works best for you.
Arms/Legs Only
For those who may find lifting both arms and both legs off the ground at the same time too difficult to start, working on raising just arms or just legs can be a great initial boost for getting you into this workout. Performed the safe way, the only difference is you will lift either both arms or both legs while keeping the other option down on the ground.
Alternating Superman
Alternating superman is another great variation of this exercise where you lift one arm and the opposite leg, thus alternating limbs as opposed to lifting all four. Switching between opposite sides will still give you great benefits and allow for a slightly easier variation on this exercise.
Reverse Superman
Reverse superman shakes things up a bit by actually having you on your back. Also referred to as a hollow hold, you will lift both arms and legs in a straight line towards the ceiling while working to really engage your core and feel a great burn.
Wrap Up
The superman exercise is a great bodyweight exercise to incorporate into any circuit or workout routine as a simple yet highly effective exercise. With the ability to strengthen your core, improve posture, alleviate low back pain, work your glutes and lower body, and need zero equipment, the superman exercise is certain to help make you feel like Superman himself. Trying variations offers diversity in the exercise and depending on your experience level, you can still enjoy the benefits of this workout. As a warm-up exercise, a mid-workout burn, or part of a post-workout ab circuit, this exercise slides easily into any of your routines so you see great gains and feel like the superhero you want to be.
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
Reiser, Fernando C.; Durnate, Bruno G.; de Souza, William C.; Mascarnehas, Luis P. G.; Bonuzzi, Giordano M. G. (2017). “Paraspinal Muscle Activity during Unstable Superman and Bodyweight Squat Exercises”. (source)
Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (2018). “Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
Teaser Angela Borges Pittsburgh Wellness Photo Shoot
The National Physique Committee is the premier amateur physique organization in the world. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Many of those athletes graduated to successful careers in the IFBB Professional League, a list that includes 24 Olympia and 38 Arnold Classic winners.
2021 NPC Worldwide Ben Weider Classic UK Contest Photos
The National Physique Committee is the premier amateur physique organization in the world. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Many of those athletes graduated to successful careers in the IFBB Professional League, a list that includes 24 Olympia and 38 Arnold Classic winners.
Around The NPC: 2021 Indy Pro Athlete Check-In Photos
The National Physique Committee is the premier amateur physique organization in the world. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Many of those athletes graduated to successful careers in the IFBB Professional League, a list that includes 24 Olympia and 38 Arnold Classic winners.
2021 IFBB St. Louis Pro 6 Athletes Interviews
The National Physique Committee is the premier amateur physique organization in the world. Since 1982, the top athletes in bodybuilding, fitness, figure, bikini and physique have started their careers in the NPC. Many of those athletes graduated to successful careers in the IFBB Professional League, a list that includes 24 Olympia and 38 Arnold Classic winners.