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Build Six-Pack Abs at Home With This Workout
Ab Workout You Can Do at Your Home
The desire for obtaining a chiseled midriff is what gets many people to join a gym. What most people don’t realize is you don’t need to get a gym membership to build a six-pack. You can get the midsection of your dreams from the comfort of your home.
While many people train their core at home, a majority of them make the mistake of sticking to the good old crunches. You need to have a variety of exercises in your ab workouts to train your midriff from all angles.
Leg Raises – 3 Sets 15 Reps
In this workout, we won’t leave any stones unturned. We will focus on the upper and lower abs along with the obliques. If you have a hard and sturdy elevated surface at your home, perform the bench leg raises.
Otherwise, you can perform the floor leg raises. While performing the leg raises, make sure your knees are bent at a slight angle and hold the position throughout the exercise. You can also perform the hanging leg raises if you have access to a hanging bar.
Feet Elevated Crunches – 3 Sets 20 Reps
Feet elevated crunches are a variation to the normal floor crunches. In the feet elevated crunches, you can better isolate your upper abs. Lie down with your back placed on the floor and place your lower legs on an elevated surface like a bed or chair.
Your upper legs should be perpendicular to the floor and your hands placed at the sides of your head. Raise your upper body by pushing your lower back into the floor and squeeze your abs at the top of the movement as you exhale. Return to the starting position and repeat for the recommended reps.
Russian Twists – 3 Sets 15 Reps (Each Side)
A midriff can’t be deemed complete without well-carved obliques. Obliques are the fish gill-like muscles present at the sides of your abs. Most people overlook training their obliques and hence lack the definition in their mid-sections.
Sit on the floor with your knees bent so your feet are placed flat on the floor. Lean back your upper body so it forms a 60-degree angle with the floor. Extend your arms straight forward so your hands are above your knees. As you exhale, turn to your right side by twisting your torso. Return to the starting position and repeat on the left side.
Reverse Crunches – 3 Sets 20 Reps
Reverse crunches are the exact opposite of the orthodox crunches. While the crunches work the upper abs, the reverse crunches train the lower abs. Lie down with your back on the floor and place your arms at your sides.
Bend at your knees so only your heels are touching the floor. As you raise your legs, breathe in and bend your knees so that your upper legs touch your torso at the top of the movement. Return to the starting position while breathing out.
Heel Touches – 3 Sets 20 Reps Each Side
Training for toned sides can be detrimental in building a perfectly crafted midriff. The heel touches are one of the easiest exercises on this list. Lie down with your back on the floor and place your arms at your sides.
Bend at your knees so your feet are placed flat on the floor. Lift your head off the floor so that there is tension on your upper abs. Crunch at your ride side to touch your right feet. Return to the starting position and repeat on the left side.
Planks – 3 Sets 2 Minutes
Planks are an incredibly effective core strengthing exercise. Performing the planks are must for anyone who wants to train at home. A strong core not only makes your abs rock hard but also helps in performing compound movements by improving and strengthening your body stabilizers.
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Bend your arms so that your elbows are directly below your shoulders and your forearms are parallel to each other. Your body should remain in a straight line throughout the exercise. Don’t let your hips sack down or form a bridge to take off the tension from your abs.
Which is your favorite exercise to perform at home? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
Best Men’s Protein Powders For Lean Muscle Growth (Updated 2022)
A good protein powder for men can work to increase lean muscle growth by pumping you with vital nutrients.
For those of us men who lift big, taking a protein powder for men is something we absolutely need, for it can increase our lean muscle growth and bulking needs while pumping us with vital nutrients for other things like recovery. While many of us bodybuilders and athletes know that a well-balanced diet can do just that, having the right supplements to boost our gains is equally if not more important. Here is where a good protein powder can come into play, for it will pump you with vital amounts of protein, especially after a workout, to give your body everything it needs to succeed. Don’t neglect your gains and really look for the best when it comes to supplements, especially protein.
Whether it be a vegan or non-dairy protein, or something whey based, there are endless options for you to choose from to fit your diet and lifestyle. Taking in other important factors like weight loss is important as well because your protein powders should absolutely work for you.
We’ve put together a list of the Best Men’s Protein Powders For 2022 to seriously boost all areas of your lean muscle growth and performance. Also aiding in recovery, a good protein powder for men is a must have on your supplement shelf to seriously enhance your gains.
Best Men’s Protein Powders 2022
Best Protein Powder Overall
Finding a good all-around protein powder may seem daunting, but they do exist. With taste, texture, ingredients, and effectiveness, you can get the best of all worlds with Transparent Labs, an amazing whey protein.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Calories
120
Protein
28g
Carbs
1g
Fat
0.5g
Sugar
Less than 1g
Flavors
Cinnamon Pastry, Mocha, French Vanilla, Cookies ‘N Cream, Milk Chocolate, Chocolate Peanut Butter, Cereal Splash, Strawberry, Salted Caramel
Number Of Servings
30
Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Pros
No artificial ingredients and a transparent label
Third party tested
Organic and non-GMO grass fed whey low in calories, carbs, and fat
Good choice for those who tend to be sensitive to certain protein supplements
Contains essential amino acids and other vital nutrients
Right amount of protein per scoop per serving for bulking
Cons
Slightly high in carbs and cholesterol
Despite lactose, their are no digestive enzymes
Premium priced product but it is one of the best protein powders
Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Best Whey Meal Replacement
For those of us on-the-go constantly, looking to a powerful meal replacement can be a game changer for nutrition. Our busy lives deserve the best nutrients possible and Kaged Muscle certainly delivers with Clean Meal.
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 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 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, and other nutritional needs.
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 for optimal nutrients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal with quality protein
Cons
Slightly low on number of servings
Price: $44.99
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Meal here!
Best Protein Powder For Bodybuilding
Those of us bodybuilders know exactly what it takes to succeed in this grueling sport. Having a company like National Bodybuilding Co. gear their products towards our specific needs is beyond beneficial for our bodybuilding progress.
National Bodybuilding Co. Full Prep Vegan
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 designed to help bodybuilders progress faster in the gym and with their vegan goals as a stellar protein powder for men. A 100% natural and organic plant-based protein, this works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. Using organic rice and pea protein, this supplement does not produce inflammation and is more bioavailable than dairy. With 117 calories and 20.5 grams of protein, this powder will work for your overall protein benefit as it helps you adopt a healthy lifestyle and nutrition plan while building muscle and providing amino acids from a protein shake.
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
Pros
100% organic and naturally flavored with stevia being low in calories, carbs, and fat
Low in calories, high in nutrients while being a plant based protein
Designed for cleaner and faster absorption for better lean muscle growth and bulking
Manufactured to FDA standards and produced by a reputable company
Helps you lose weight and keep muscle while being easy to digest with quality protein
Cons
Only 20 servings per container for this plant based protein
Can only get it from their website directly
Chocolate is the only flavor
Price: $40.00
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Protein Powder For Bulk & Size
Finally, what we’ve all been waiting for. Transparent Labs has a great mass gainer to really increase your strength and size as you look to bulk. That is why you grind in the gym after all, right?
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream, Sweet Vanilla, Chocolate Glaze
Number Of Servings
15
Transparent Labs ProteinSeries Mass Gainer is loaded with everything you need to enhance lean muscle growth to safely and efficiently pack on muscle and healthy weight. This supplement is great for the perfect meal replacement, or a great weight gainer protein supplement to pair with a workout. The pure formulas included with this supplement provide amazing benefits for not only growth and bulking needs, but your overall health and wellness. Mass Gainer offers 53 grams of protein per serving, which is derived from 100% Grass-Fed Whey Concentrate. At 750 calories for two scoops, you get 12 grams of fat and 109 grams of clean and natural carbs derived from organic tapioca, oat, and sweet potato sources.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros
Great for lean muscle growth and bulking
Perfect for a meal replacement or paired with a protein supplement
Great ingredients and nutrients and no artificial additives
Transparent label for honesty and clean muscle building
From a reputable company in Transparent Labs and a high quality protein
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 Mass Gainer here!
Best Whey Protein Powder For Weight Loss
While many of us want to bulk, it is important to have an option for weight loss and proper nutrition as well. Protein powders are unique in that, yes, they can bulk us up, but also slim us down with the right formula like NutraBio’s.
NutraBio Protein Isolate
Calories
120
Protein
25g
Carbs
2g
Fat
0g
Sugar
Less than 1g
Flavors
Miss American Pie, Dutch Chocolate, Alpine Vanilla, Strawberry Ice Cream, Bourbon Banana Nut, Chocolate Peanut Butter Bliss, Cinnamon Sugar Donut, Blueberry Muffin, Pancakes and Maple Syrup, Raw Unflavored, Ice Cream Cookie Dream, Root Beer Float
Number Of Servings
29.2
This 100% whey isolate from NutraBio is the ultimate powder to provide fast acting support, repair, and recovery while also working to promote muscle protein synthesis, encourage optimal nitrogen retention, and really enhance lean muscle growth so you see those huge gains come to life. A 100% transparent label ensures no banned fillers or additives ruin this product and honestly shows no soy, lactose, gluten, or hormones are in this protein. Packed with 25g of protein, this supplement contains 0g fat, 1g carbs, and sits at just 100 calories, conducive for any diet. This protein isolate is gram for gram the purest form of protein available and you won’t find any banned substances to harm you. A full profile of only the best ingredients, this clean, honest, and fast digesting protein is a perfect protein powder for men.
NutraBio 100% Whey Protein Isolate is a fast acting supplement to promote support, repair, and recovery to better muscle protein synthesis and make those gains come to life. A clean product, this is perfect for your protein needs.
Pros
Great tasting and fast acting whey isolate to support recovery, repair, and bulking
100% transparent label unlike many whey protein powders for muscle building
Great ingredients like 5g BCAAs and 4g Glutamine
From a reputable and trusted company in NutraBio
Cons
Some flavors do contain sucralose and acesulfame potassium
Price: $39.99
Check out our individual review for NutraBio Whey Protein Isolate here!
Best Vegan Whey Protein Powder Alternative
Plant-based options are huge, especially for those of us sensitive to dairy or on a vegan diet looking for a good post workout supplement with a value on nutrition. National Bodybuilding Co. sought the best approach with this powder to not sacrifice any gains to your strength and recovery.
Kaged Muscle Plantein
Calories
160
Protein
26g
Carbs
5g
Fat
4g
Sugar
1g
Flavors
Peanut Butter Cookie, Banana Bread, Cinnamon Roll
Number Of Servings
15
Kaged Muscle Plantein Premium Vegan Protein is a great plant-based protein powder for those looking for a clean, fully disclosed, and naturally flavored supplement. This protein builds muscle like whey without the dairy and is 300% absorption so all those nutrients hit you harder. With superior taste, texture, and mixability, this protein is made with MCT oil and provides a complete profile of EAAs and BCAAs. Being soy, dairy, lactose, and gluten free, this is a great pure plant-based option for athletes of all types.
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Pros
Clean, fully disclosed, and naturally flavored
300% better absorption
Soy, dairy, lactose, and gluten free
Great tastes with natural flavors
Cons
Could have more servings per container
Price: $29.99
Check out our individual review for Kaged Muscle Plantein here!
Best Protein Powder For Fast Digesting
The benefit of protein powders are that they hit your body fast to give you all those nutrients post workout. Kaged Muscle knows how important this is and wanted to create a supplement to boost all areas of your gains by giving you the best for fast digesting whey protein powder.
Kaged Muscle Micropure Whey Protein Isolate
Calories
120
Protein
25g
Carbs
3g
Fat
0.5g
Sugar
1g
Flavors
Cinnamon French Toast, Chocolate Peanut Butter, S’mores, Chocolate, Vanilla
Best Way To Take
Mix 1 scoop with 5-8oz. of cold water or your favorite beverage.
Kaged Muscle Micropure Whey Protein Isolate is perfect for anyone looking to build muscle with a fast-digesting, pure, whey protein isolate. With 25g of 100% whey protein isolate, this powder has increased protein absorption thanks to a digestive enzyme technology used to enhance all of these nutrients so they hit you better. This protein is perfect for those looking to amplify muscle recovery and lean muscle growth and is naturally flavored with an amazing taste. A premium quality and well formulated whey isolate, this is a great protein powder for men for those fast-digesting needs.
Code GENIRON10 For 10% Off
Kaged Muscle Micropure Whey Protein Isolate is great for those looking to build muscle from a fast-digesting and pure protein. With an enhanced digestive enzyme technology, all those nutrients hit you harder to amplify muscle growth and recovery.
Pros
Fast-digesting with increased absorption for better bulking post workout
25g of 100% whey isolate and other nutrients
Naturally flavored whey protein powder
Cons
Premium priced whey protein powder
Price: $54.99
Use code GENIRON10 for 10% off!
Benefits Of Protein Powders
What a protein powder can do is aid in all areas of your physical and mental wellbeing by pumping you with protein and other valuable nutrients to aid in your overall health and performance. From things like lean muscle growth, recovery, and weight loss, a high-quality protein powder can work real wonders for your gains.
Benefits of protein powders include:
Great source of protein: Protein powders tend to be packed with protein to give you a serious protein boost. A simple and convenient way to get protein, you can’t go wrong with a great shake that is sourced from whey or something more plant-based.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that gives you a serious boost of protein can work wonders for all your bulking and lean muscle growth needs (1).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (2).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold (3). This can also help with your body composition as well.
Added nutritional benefits: Protein powders contain other vital nutrients that will help you function and can work wonders when it comes to bettering your overall health and wellness.
Protein Sources
One of the decisions you as the consumer have to make is what types of protein source you want for your protein powder. With so many to choose from it can be slightly overwhelming. But think about your goals and what you want most out of a good powder to really maximize the effects so your gains never falter with many types of protein.
Whey Sources
Whey Isolate
A more filtered form of whey, this will limit the amount of carbs and fat so you get little to none. An increased and almost pure source of protein, this is a great kind to keep on that lean muscle while looking to lose weight (4).
Whey Concentrate
This form gives you a healthy ratio of macronutrients while still pumping you with a large amount of protein. This is a great choice for those bulking up and looking for an increase in strength and size (5).
Non-Diary Sources
Pea Protein
A great plant-based option from yellow peas, pea protein offers a complete profile of essential amino acids (EAAs) and will give you great benefits to lean muscle growth and recovery.
Brown Rice Protein
With a high amount of BCAAs, this will really give you a great boost to lean muscle growth and recovery. A source that tends to not have any irritants, it offers a clean source of protein (6).
Soy Protein
Another source with a complete profile of amino acids and protein per serving, this source is great for fueling muscle protein synthesis. It does work best when paired with other sources of protein.
Other Non-Dairy Sources
Chia Seeds
Hemp
Sunflower Seed
Pumpkin Seed
Sprouts
How Much Are These Protein Powders For Men?
When finding the right protein powder for men, it is important that it matches with what you want to pay. Plus, the benefits and quality of the supplement should be equal to those premium products even if the price is a little lower. Thankfully, it is possible to find these.
Category
Product
Price
Why We Love It
Best Protein Powder Overall
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Price: $59.00
Per Serving: $1.96
A fully transparent label with clean ingredients and amazing benefits.
Best Whey Meal Replacement
Kaged Muscle Clean Meal
Price: 44.99
Per Serving: $2.25
Contains 21 organic vitamins and minerals with 123% better amino absorption.
Best Protein Powder For Bodybuilding
National Bodybuilding Co. Full Prep Vegan
Price: $40.00
Per Serving: $2.00
Low in calories, high in protein, and a great plant-based protein option.
Best Protein Powder For Bulk & Size
Transparent Labs ProteinSeries Mass Gainer
Price: $65.00
Per Serving: $4.30
Great for those looking to clean bulk with honest ingredients and a transparent label.
Best Whey Protein Powder For Weight Loss
NutraBio Protein Isolate
Price: $49.99
Per Serving: $1.70
Great tasting and fast acting for recovery and repair with a transparent label.
Best Vegan Whey Alternative Protein Powder
Kaged Muscle Plantein
Price: $29.99
Per Serving: $1.99
Clean and fully disclosed with 300% better absorption.
Best Protein Powder For Fast Digesting
Kaged Muscle Micropure Whey Protein Isolate
Price: $54.99
Per Serving: $1.34
Fast digesting with 25g of 100% whey protein isolate.
What To Look For In These Protein Powders For Men
Type Of Protein
The type of protein matters and this could include whey protein or non-dairy protein. Whey protein contains dairy and is a great source of protein for those looking to increase muscle and recovery, however, non-dairy and plant-based proteins are great for those following certain diets.
Amount & Quality Of Protein
The amount of protein in your supplement is important and the quality of your protein needs to be high as well. A top tier protein source will allow you to get the best benefits possible while also working for your optimal health.
Flavors
Flavor and taste matter because you need to enjoy your supplement. Try and look for a more natural supplement and avoid those that contain an overload of artificial flavors.
Price & Price Per Serving
When looking at these supplements, your price and price per serving matter greatly. It is possible to find the right supplements at the right price to benefit your gains without breaking the bank.
Safety & Effectiveness Of Protein Powders
Protein powders are safe to consume and will be highly effective as you seek the best for your goals. Taking a protein supplement 15-60 minutes after your workout will allow for all those vital nutrients to really work on your behalf as you seek the best for your training and performance goals. By investing in high quality protein powders, you won’t be disappointed with the results.
How We Choose
When it came to choosing this list, we look at the best protein powders for men and ones that would really work to optimize both growth and recovery, as well as a host of other benefits these whey and non-dairy proteins can offer. We first looked at each brand and studied the ingredients, their reliability, and their mission. A good brand will work for you and the product you take should have a reputable company backing it. By focusing on the ingredients and the process which the product is made, we got a good sense for just how reliable and trustworthy each of these brands are. We know that supplements can be expensive but it is possible to find the right supplements at affordable prices so you get the best tasting products around while still saving money for other things you love with the right protein intake.
FAQ Section For Protein Powders
What is the best protein powder for men?
Transparent Labs 100% Grass-Fed Whey Protein Isolate. This boasts an impressive array of eco-friendly accomplishments as a solid protein powder for men to boost lean muscle growth. It’s organic, non-GMO, and gluten-free.
How do vegan protein powders stack up against whey supplements?
Vegan and non-dairy supplements are great products especially when compared to whey. While whey tends to be the protein source most focused on, non-dairy sources have the potential to offer the same benefits while being great options for those sensitive to dairy or looking for a vegan option conducive to their lifestyle.
Check out our list of the Best Non-Dairy Protein Powders for great plant-based protein options!
Do I really need to take a protein supplement?
Taking a protein powder is totally up to you but for the benefits, it would be wise to take one. For those who work hard in the gym, a protein powder is perfect for giving you the best when it comes to your goals. For those looking to gain weight or increase lean muscle growth, a protein powder also serves as a great snacking option.
When is the best time to take one?
It is best to take a protein supplement in the window of 15-60 minutes after your workout. This will ensure all those vital nutrients hit your body so you don’t suffer any loss to your gains and continue bulking.
Also, check out our list of the Best Protein Powders for a complete list of even more great protein supplements!
Wrap Up
Finding the best protein powder for men can be tough, but this list will hopefully help make that choice just a bit easier. A protein supplement has the ability to change all areas of your health and wellness, as well as training and performance and should not be an overlooked supplement for cutting or bulking. For the many benefits and great companies producing awesome powders, you should definitely consider putting a protein powder on your shelf for those post-workout needs. Check out our list above and see which supplement can work wonders for you.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Kalman, Douglas S. (2014). “Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates”. (source)
Oksana Rykova Profile & Stats
The biography, life, and accomplishments of Oksana Rykova
Photo via @oksana-rykova Instagram
Oksana Rykova is a fitness model and Internet star known for her incredibly toned and sculpted physique. A large following on social media gives her an outlet to promote herself and share advice to her followers.
Below is a complete breakdown of Oksana Rykova’s profile, stats, biography, training and diet regimens.
Full Name: Oksana Rykova
Weight
Height
Date Of Birth
125-135 lbs.
5’10”
05/13/1998
Profession
Era
Nationality
Fitness Model, Entrepreneur
2010
Canadian
Photo via @oksana-rykova Instagram
Biography
Oksana Rykova’s life is very much kept private, especially her early years. Her modeling career and social media fame occurred after she began to post photos online. From this, people would reach out for advice on how they too could get a physique like her. What Oksana did was take advantage of this, in a positive way, and with a desire to help others and her knowledge of health and fitness, she began drawing up plans and sharing her advice with them.
With a large following on social media, Oksana is able to live out her dream and stay healthy while continuing to sculpt and tone her amazing physique. She does all this while continuing to share her knowledge with others.
Training
Oksana is one to constantly change up her routines to avoid boredom, as well as create muscle confusion. By doing so, she always sees progress and never plateaus. Working with around a 5-6 day training plan, she will diversify her workouts and give herself a solid routine to stick to year round.
Photo via @oksana-rykova Instagram
Nutrition
For someone like Oksana, her diet is absolutely imperative. Sticking to only the healthiest and most nutritious foods, she will prioritize those macronutrients including protein, carbs, and fats to give herself the best chance at seeing real results. She does have a cheat meal once in a while, but she finds that eating more clean limits how much she wants to snack on junk.
Supplementation
While Oksana uses her own supplements of choice, it is important to know which supplements out there can benefit you as you look to tone and shred like Oksana herself. A fat burner is the perfect product to use for this will work to burn stored fat, suppress your appetite and cravings, and kickstart your metabolism to burn more calories. A quality fat burner on your shelf will allow those gains to appear in no time.
Kayla Rowling Profile & Stats
The biography, life, and accomplishments of Kayla Rowling
Kayla Rowling is an American professional International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Divas athlete born on May 6, 1993. Rowling is a 2x Natural Olympia champ, including 2021 Natural Olympia.
Kayla Rowling has also signed a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
Below is a complete breakdown of Kayla Rowling’s profile, stats, biography, training, and diet regimen.
Full Name: Kayla Rowling
Weight
Height
Date Of Birth
135 lbs
5’2″
05/06/93
Division
Era
Nationality
Bikini Divas, Evening Gown
2010
American
Biography
On May 6, 1993, Kayla Rowling was born in Alton, IL. Kayla Rowling has a background in dance and gymnastics, and she was a college cheerleader at Northern Illinois University. She also competed in a few pageants. Her acrobatic experience helped merge her way to competing in natural bodybuilding.
When she was 25 years old, she spectated a bodybuilding competition and fell in love with the sport. Her coach, Anthony Badejo, is her most significant influence as a natural athlete.
Rowling stated that she loves bodybuilding because:
“There is so much in the world that we can’t control, but what we can control is ourselves. I believe bodybuilding gives you the opportunity to practice how to use self-control and build discipline so you can apply it to other areas of your life.
If you master yourself, then you can master anything. This is only one of the many reasons why I love it!”
Competition History
Below is Kayla Rowlings’s complete competition history.
2021 Natural Olympia Bikini Divas – 1st
2021 Pro Chicago AM – 1st
2021 Team USA – 3rd
2020 Natural Olympia Bikini Divas – 1st
2020 Pro Chicago North American – 2nd
2020 Minnesota Mayhem – 5th
2019 Natural Olympia – 15th
2019 Chicago North American Novice and Bikini Division – 1st
2019 Chicago North American – 1st
Kayla Rowling’s Training
Kayla Rowling works out twice a day. She does fasted-cardio in the morning (time varies), and five hours or more later, she’ll weight train. Rowling follows a 6-day split routine, isolating each muscle group into different days, and has one rest day a week. And her reps and sets will vary depending on her goals. Rowling stated, “My weight fluctuates a lot.”
https://www.instagram.com/p/Cbc_5Bcu-2W/?utm_source=ig_web_copy_link
In the Instagram clip above, she’s performing various dumbbell chest exercises, including incline dumbbell bench press and incline dumbbell fly.
What Are Kayla Rowling’s Favorite Exercises?
When it comes to her favorite exercises, she stated:
“I don’t have a favorite. I love them all.”
Nutrition
Regarding nutrition, Kayla Rowling said:
“My intake in and off-season is a blanched diet which consists of protein, fiber, and carbs in every meal, six meals a day, every three hours, based on my goals.”
Supplements
These are the supplements that she takes below.
Personal Life
When it’s the fall or winter, Kayla Rowling loves to read, especially books written by Robert Greene and books about stoic philosophy or spirituality. Rowling also likes drinking hot black coffee. If it’s spring or summer, you might find her rollerblading outside or at the beach in a bikini tanning, and working out – she enjoys working out outside!
WWE Legend Triple H Announces Retirement From In-Ring Competition, Details Heart Failure Scare
Triple H was a 14-time World Champion during his legendary career.
Triple H built a career in WWE that spanned several decades. He is one of the best professional wrestlers of his time but that has officially come to an end. Speaking with Stephen A. Smith on ESPN’s First Take, Triple H announced his retirement from in-ring action.
Triple H, whose real name is Paul Levesque, made his debut in 1995. His last televised match came on June 7, 2019 when he took on Randy Orton in Saudi Arabia. During his career, Triple H became a 14-time World Champion.
On ESPN, Levesque explained how he went into heart failure in September following a battle with viral pneumonia.
“I will never wrestle again,” Levesque said. “First of all, I have a defibrillator in my chest, which, you know, probably not a good idea for me to get zapped on live TV.”
Doctors told Levesque that he was not close to full strength and that he was in “bad” heart failure. This is what led to the decision to hang it u in the ring for good.
“I was nose-diving and sort of at the 1-yard line of where you don’t want to be really, for your family and your future,” Levesque said Friday. “There’s moments in there when they’re putting you out for stuff and you think, ‘Is this it? Do you wake up from this?’ That’s tough to swallow and makes you think differently.”
Triple H was inducted into the WWE Hall of Fame in 2019 along with his former group, D-Generation-X. He was known for his work alongside Shawn Michaels terrorizing the WWE. Triple H also saw plenty of success as an individual known as “The Game.”
Triple H was a staple of the company during the Attitude Era and Ruthless Aggression Era. He won the WWE Championship nine times, World Heavyweight Championship five times, and Intercontinental Championship five times. During his career, Levesque also held the World Tag Team title, along with Stone Cold Steve Austin, and European title.
Levesque still acts as an executive Vice President with WWE. He is married to Stephanie McMahon, who is WWE’s chief brand office and daughter of Vince McMahon.
Triple H was known for his shredded physique, athleticism, and personality on the microphone. He will remain a part of the WWE and will forever have a legacy known as one of the top personalities the company has ever had.
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How To Approach Your Workouts After 40
How Your Training Needs To Change After You Turn 40
Your training method is going to be significantly different when you’re in your 40s as compared to your youth. Why is that, you ask? All the stair climbing, doing the monotonous chores, running after the kids takes a toll on the body and it starts to show after you’re 40.
To begin with, you want to stay away from people who generalize everyone over 40 and want them to believe that every individual is in the same condition all across the spectrum. The next time you hear someone say “age is just a number” – punch them in the face.
A Change in Priority
If you’re a muscle junkie, your best bet would be to build as much muscle as you can before you turn 40. Sarcopenia hits in when you’re around the 40-year-old mark. You will lose muscle naturally as you get older. While there are no health hazards associated with muscle loss, you can control how much muscle you lose, and when you start losing it.
With age, your workout intensity will drop and you shouldn’t be lifting heavy weights if you want to maintain your joint, muscle, and bone health. Focus on starting big and maintaining the muscle mass rather than trying to add on weight as you get older.
Basic Movement Patterns
Unlike most other sports, an individual can pursue bodybuilding for life. Bodybuilding also has the possibility of improving at ages when most athletes in other sports have called it quits. Don’t be surprised if you find a person who started bodybuilding at 15 and peaked at 40 or beyond.
Bodybuilding is a thinking person’s pursuit and everyone can work from the same basic set of principles. Some of the basic movement patterns that should become the cornerstone of your training are:
Horizontal push (pushup, bench press, fly)
Horizontal pull (row)
Vertical push (overhead press)
Vertical pull (chin-ups, pullup, lat pulldown)
Squat (squat, lunge, leg press)
Hinge (deadlift, back extension)
A Shift in Exercise Preference
While we agree compound (multi-joint) exercises like squats, lunges, deadlifts, presses, and rows are great for building strength and muscle mass, they can put you at a greater risk of an injury as you grow older.
Isolation (single-joint) exercises like curls, press downs, flies, and lateral raises are a much better option for people over 40 as they don’t consume a lot of energy, which means you can push yourself harder and recover faster.
Switch-Up the Intensity
Once you hit the 40-year mark, forget about hitting PRs on the bench press or deadlifts. Your workout program should have a higher number of reps. You’ll get better muscle growth in the 8-15 rep range, with less risk to your joints and easier recovery.
How would you know if you’re making improvements? Look for an improved form and a better mind-muscle connection. You should have shorter workouts and a better pump, or a better overall sense of well-being when you leave the gym after a workout.
Things NOT To Do
While we can go endlessly about the things you should be changing in your workouts after you turn 40, knowing about the things you shouldn’t do in the gym will set a better groundwork. These are the things you should avoid –
Exercises that put your shoulders in mechanically risky positions (dips, behind-the-neck presses, barbell upright rows)
Exercises that put your elbows under uncomfortable stress (elbow injuries always take longer to heal)
Ballistic or explosive exercises (kipping pullups, Olympic lifts)
Heavy barbell lifts (barbell squats, bench and shoulder presses, deadlifts)
How old are you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Hammer Curl Vs. Bicep Curl: Which Will Grow Bigger Arms?
Both will enhance the strength and size of your arms, but which one is better for your goals?
The ability to enhance your arm strength while increasing size is not something we typically stress about. With so many exercises to jack up your biceps and get that blood pumping through, it doesn’t seem as challenging as one would think when trying to bulk up our biceps. If anything, we stress about the amount of time spent working our arms, for like any exercise, we want to get the most efficient gains out of every workout.
This is where the debate around the hammer curl vs. bicep curl comes into play. While both are unbelievable at giving your biceps some serious attention, is one better than the other when it comes to building those gains we wish to see most?
Let’s dive into these exercises and see just what makes the hammer curl or bicep curl really effective in bulking up your biceps. From what each of them is, to the specific biceps muscles worked, and how to perform them, we will ultimately work towards our conclusion as to which of these biceps brutalizers is most effective for your gains.
Anatomy Of The Biceps
Before we jump right into these exercises, let’s break down the bicep muscle to understand just what these exercises are working. There are four muscles that make up the upper arm being the biceps brachii, brachialis, brachioradialis, and coracobrachialis. The biceps muscle consists of a long head and a short head, each serving its own function for your arm and its movements.
We will see that each of these exercises either works the biceps brachii or brachialis, which works to provide for the lifting and lowering motion of our arms, as well as assisting the forearms when it comes to lifting and other movements. Using different grips and varying resistance will work each of these differently and start to give you some great well-rounded growth (1).
Hammer Curl Breakdown
Hammer curls are a variation of the biceps curl that uses more of a neutral grip with the weight held vertically, as opposed to the horizontal direction of a biceps curl. These are a great way to work your grip strength while also putting less stress on your wrist given the way the vertical grip is held (2). As you increase in weight, you will start to protect your forearm which will prove to be effective during bigger lifts.
Muscles Worked: Long head of biceps brachii and bicep brachialis, as well as your wrists, forearms, triceps, deltoids, and traps
How To: With a tight core and stance around shoulder-width apart, grip the dumbbells and hold them vertically with a neutral grip. Keep your elbows tucked towards your torso and really work to isolate with just the biceps to get great work done. Gently lower back to the starting position and repeat for your desired number of reps.
Bicep Curl Breakdown
The biceps curl is arguably the most recognizable arm exercise out there. With so many variations and different equipment to try, this is a staple in virtually everyone’s arm day routine. Building basic arm strength will help with a number of everyday activities while also working to build around that shredded physique.
Muscles Worked: Short head of biceps brachii, forearms, and delts
How To: With an engaged core and feet around hip-width apart, curl the dumbbell towards your shoulders while keeping your elbows close to your ribs. Lower back to the starting position and repeat for your desired number of reps.
Which Is Better For Bigger Arms?
When it comes to deciding on which exercise to perform for your bodybuilding goals, it is honestly wise to choose both. Placing these in your arm day routines will prove to be a big pay off for that arm growth and increased strength. With that said, let’s break down some differences so you can make the best choice for your personal workout routine.
The biceps curl is the easiest and most recognizable biceps exercise to do. It will work to really increase strength while allowing you to cheat, although we don’t recommend that. To cheat around this exercise would be straying from form which can lead to injury, but you can still see growth with the biceps curl. With so many variations, what you get is a solid foundation to move onto more advanced curls. The biceps curl does put some extra strain on your wrists and forearms so that is something to keep in mind especially if you have a weaker grip.
The hammer curl on the other hand is a great arm exercise to target not just the biceps, but also your brachialis and other arm muscles. This will work for increased strength and stability as you move onto those bigger lifts. Since the neutral grip is easier on your wrists, these can be done with slightly heavier weight and are great for additional tactics like drop sets, which can target deeper into your muscle for that insane growth (3), all while working to get an aesthetically pleasing arm. Ultimately, hammer curls are more effective in building forearm and wrist strength over biceps curls.
Wrap Up
Both the hammer curl and biceps curl will effectively target your arm growth and really work to provide for that stellar physique you want. Both are fairly easy to learn, simple to do, and convenient while at the gym to target your biceps and give you the results you want most. Placing both of these in your arm day routine will prove to pay off in the long run as you target more than just the biceps and, when mixed with a stellar triceps routine, can show off that horseshoe shape we all know and love.
Regardless of what you choose, making sure you don’t cheat yourself is something to really look for because you will get more out of these with proper form and the right amount of weight. See where you can place the hammer curl and biceps curl into your workout routine so those bulging biceps become a reality.
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
Bharambe, Vaishaly K.; Arole, Vasanti; Kanaskar, Neelesh (2015). “A study of biceps brachii muscle: Anatomical considerations and clinical implications”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
2022 San Diego Pro Championships Results
Tony Duong wins Classic Physique at the 2022 San Diego Pro Championships!
The 2022 San Diego Pro Championships took place on Saturday in San Diego. Classic Physique competitors had a chance to gain qualification to the Olympia by winning the show. In the end, it was Tony Duong who took home the title and will not have a chance to compete on the biggest stage in bodybuilding.
Classic Physique is a division that is taking the sport by storm. It is growing in popularity because of the stars that at the top and the overall depth. This includes Tony Duong, who put on a championship-caliber performance on Saturday. Jason Strayhand and Jeremy Dutra also came in with hopes of earning qualification but still have time before December rolls around.
The full results from the show have been announced! Checkout the full breakdown of each division below along with who has earned their qualification to the 2022 Olympia!
2022 San Diego Pro Championships Breakdown
Classic Physique
First Place – Tony Duong
Second Place – Jason Strayhand
Third Place – Jeremy Dutra
Fourth Place – Damien Patrick
Fifth Place – Bartley Weaver
Sixth Place – Muhammed Alzidan
Seventh Place – Johnathan Jimenez
Eighth Place – Noel Thompson
Ninth Place – Kasey Housmans
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 IFBB San Diego Pro Championships. 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!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2022 Thailand Pro Results
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Binge Eating – Causes and How To Overcome It
The cause of binge eating and how to get past it.
What is binge eating? Binge eating is defined as the consumption of an unusually large amount of food in a short period accompanied by a sense of loss of control. An eating disorder can lead to obesity, depression, hypertension, and many other physical and mental problems.
Overweight people give various reasons for their weight gain like having heavy bones, bad genetics or some unique disease which is limited to them but they never admit that they are binge eaters.
The Causes of Binge Eating
Self-judgment
A negative self-image is largely based on one’s shape, weight, and self-control. When an individual starts believing that they can never lose weight and get in shape, they start to take comfort in binge eating.
Mood Fluctuations
The more volatile your mood, the more you’re prone to binge eating. The reason for this is that eating highly palatable foods makes us feel better during that brief moment of sadness, happiness, loneliness, frustration. Binge eating also serves as a temporary distraction from negative emotions.
Many people also fall upon binge eating because eating acts as an escape from their current situation. Finally, there are some people who can’t tell the difference between being hungry and being bored.
Following a Barbaric Diet
There is a high probability that you know someone who got in shape for a brief period before returning to their old selves. These people can’t keep the weight off because they follow too strict a diet to achieve their goal. Once their program ends, they tend to eat everything they can get their hands on.
Overcoming Binge Eating
Eating Small and Frequent Meals
If your goal is to lose weight, you should consider switching to a diet plan where you eat 5-8 small meals in a day as compared to the usual three big meals. These meals should come at a gap of three hours.
Eating frequent meals will not only limit your chances of binge eating by keeping you full throughout the day, but it can also help you in your weight loss journey by spiking your metabolic rate. It means that you’ll be burning fat even while you’re Netflix and chilling.
A Little of Everything
While on a diet, many people make the mistake of having a forbidden food list. These foods turn into “trigger foods” in that their consumption can cause considerable anxiety and can prompt binge eating.
Instead of going cold turkey on them, you should limit them to cheat days or a couple of days a week – if your diet plan allows. Once there are no forbidden foods, you don’t have to worry about random binge eating encounters.
Join a Physical Activity
Don’t worry, we’re not asking you to get a gym membership or train for a marathon. Research shows that working out for at least three days a week can help improve and maintain your health.
When you put in the effort to improve your physique, you’re less likely to let that hard work go to waste by picking up a donut with the coffee. Make a list of physical activities that bring you some pleasure and follow them for at least three days a week.
What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.