Muscle Chemistry Archive
Best Men’s Protein Powders For Bulking & Lean Muscle Growth 2021
A good protein powder for men can work to increase lean muscle growth and bulking 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 2021 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 2021
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 Performance Lab.
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 is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking and is a great protein powder for men.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Pros
Good, clean formula that is organic and vegan friendly
The chocolate flavor tastes amazing
Product includes Bacillus Coagulans, a beneficial probiotic
Good choice for weight loss and bulking
Has essential amino acids per serving and plenty of nutrients
Cons
Only uses a single source protein
Chocolate is the only flavor available
Price: $39.83
Check out our individual review for Performance Lab SPORT Protein here!
Best Organic Grass-Fed Whey Protein
Many of the protein powders we love tend to have artificial additives that we just don’t want or need. Having an organic product, and one that uses grass-fed whey like Transparent Labs, is huge for our overall health.
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
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
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 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 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
Low in calories, high in nutrients
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
Cons
Only 20 servings per container
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 Whey Meal Replacement
For those of us on-the-go constantly, looking to a powerful meal replacement can be a game changer. 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 protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, 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
Cons
Slightly low on number of servings
Price: $44.99
Use code GENIRON10 for 10% off!
Best 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
From a reputable company in Transparent Labs
Cons
A premium priced option
Only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs Mass Gainer here!
Best Whey For Weight Loss
While many of us want to bulk, it is important to have an option for weight loss 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 protein isolate 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 to support recovery, repair, and bulking
100% transparent label
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 Alternative
Plant-based options are huge, especially for those of us sensitive to dairy or on a vegan diet. National Bodybuilding Co. sought the best approach with this powder to not sacrifice any gains to your strength and recovery.
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 and is a great 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 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
Low in calories, high in nutrients
Designed for cleaner and faster absorption for 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
Cons
Only 20 servings per container
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 Fast Digesting
The benefit of protein powders are that they hit your body fast to give you all those nutrients. 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.
Kaged Muscle Micropure Whey Protein Isolate
Calories
130
Protein
25g
Carbs
6g
Fat
1g
Sugar
4g
Flavors
Coffee Latte, 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
25g of 100% whey protein isolate and other nutrients
Naturally flavored
Cons
Premium priced option
Price: $44.99
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 Used In Protein Powders
One of the decisions you as the consumer have to make is what kind 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.
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, this 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, 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
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 products around while still saving money for other things you love.
FAQ Section For Protein Powders
What is the best protein powder for men?
Performance Lab SPORT Protein. This protein is much cleaner than other protein powders out there. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
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.
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)
5 Reasons You’re Not Gaining Muscle & How To Fix It
Gaining muscle is important for our overall growth and if you’ve found yourself hitting a plateau, there may be some worthwhile changes needed for your routine to see that desired growth.
We all put ample effort into our workouts every time we hit the gym. Even on our off days, the mere fact we pulled ourselves through the doors and picked up a weight is a small victory especially given our busy schedules. At the end of the day we all want the same thing: that desired physique and noticeable gains.
But sometimes those gains seem to evade us, causing frustration and confusion as to just what is happening to our muscle-building goals. You show up to the gym, grab the big weights, perform your compound lifts and movements, and even hit the treadmill, but those gains just aren’t showing like they should. While effort is a big piece of this, there may be other factors you won’t even notice that are causing the lack of gains you desire most.
Let’s look into just how muscle is built and some reasons you aren’t seeing those desired muscle gains. The solutions are very manageable and with some quick changes, you will be well on your way to seeing your goals become reality.
How Muscle Is Built
When it comes to building muscle, it is important to understand just how it’s built in our bodies and what is required. Protein is the building block of all muscle and that is where branched chain amino acids (BCAAs) and essential amino acids (EAAs) come into play. As essential organic compounds that are the foundation of protein, these amino acids are required for muscle growth, since protein is the essential building block of muscle (1). With these, protein synthesis occurs allowing you to pack on more muscle for increased strength and size.
Recovery is crucial for muscle growth and while working out and lifting big is important, what that does is actually creates micro tears in the muscles. With proper post-workout stretching and fuel, like a protein supplement, your body can repair those tears to create bigger, more full muscles. Without this, unwanted pain and strain are caused leading to potential injuries and a decrease in muscle growth.
5 Reasons You’re Not Gaining Muscle & Solutions
You Repeat The Same Moves & Same Weights
If you find yourself doing the same workout routine with the same exercise at the same weights, this monotony can really hurt your overall gains. Your muscles will become to used to the workout and work on autopilot having been through the same exercises over and over again. Your body starts to find ways to do less work because it already knows what exercise is coming.
How to fix it: Change up your routine! Look for fun, engaging, and challenging exercises that can really work your muscles differently. Also look into performing drop sets at the end of your workouts and adding more time under tension to work deeper muscle fibers.
You Are Doing Too Much Cardio
Many people do too much cardio because the common message is to burn more calories for weight loss. While that is true, if your goal is to reduce body fat and increase lean muscle, then lifting weights properly and effectively can do just that.
How to fix it: Stop consistent long cardio sessions! Without proper fuel, these are starting to take muscle to be used as fuel hurting your overall gains. For those who want cardio without the downsides of it hurting your gains, add something like HIIT training a couple times of week to still see growth as well as increased endurance (2).
You Aren’t Consistent
Some days you go to the gym, other days you stay home, eat pizza, and watch football. Muscle growth requires consistency and the will to get yourself moving in order to keep a good streak alive. Some train every day but then at night abandon all their goals and take part in a regular binge cycle.
How to fix it: Get on a solid plan you enjoy! It will be so much easier to see weight loss and muscle growth when you are working with a plan that you enjoy. Instead of starving yourself during the day and binging at night, or just skipping out on a workout, work to find ways to get fit while also having fun.
You Aren’t Getting Enough Recovery
If your workouts are too aggressive back to back then you are hurting your overall goals by not getting enough recovery. That much needed recovery time is what allows your body to fully heal those micro tears as a result of lifting and without it, your lifts will suffer because your muscles never have time to heal. Sleep is vital as well and needs to be a priority in our busy schedules (3).
How to fix it: Focus on recovery! We all focus on lifting, but it is important to know that lifting causes these tears. While that is an important part of growth, for our bodies need something to heal, if we treated recovery like our lifts, then we would have time to heal and see that growth return.
You Aren’t Consuming Enough Protein
Protein is essential for muscles to grow and you may be really protein deficient if your gains are not showing. This doesn’t mean you have to be on a carnivore diet to see gains, but it does require you to be diligent about what kind of foods and how much protein you are giving your body.
How to fix it: Protein, protein, protein! Really look to enhance your protein goals by eating more lean meat, which is a great source of other nutrients as well or looking into a solid protein supplement which can elevate performance and recovery (4).
Check out our list of the Best Protein Supplements here!
Wrap Up
We all want to see huge gains for ourselves. We work hard, hit the gym, and lift as much as our busy schedules will allow. If you aren’t seeing the growth you want, then look into your routine or dietary plan and see if anything listed above matches you. If it does, do not fear, for there are solutions to all of those issues. You can change your muscle building problems and should know how because that hard work should show anytime, anywhere so you can be proud of your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy Envato
References
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
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)
6 Badass Exercises You Can Do With A Pull Up Bar
6 Exercises You Can Do With a Pull-Up Bar
When people think about pull-up bars, they think of people performing pull-ups, but the pull-up bar can help you get so much more accomplished. You can train your complete upper body with nothing more than a bar you can hang on.
In this article, we will walk you through a few exercises you can perform on a pull-bar and build strength, muscle mass, and conditioning as a result. Once you’re done reading the article, you’ll have some cool things to try when you walk up to a pull-up bar the next time.
Pull-Ups/Chin-ups
Call them whatever you want, but the ability to do a pull-up is the biggest proof of your upper body strength. Pull-ups are also one of the most functional exercises you can perform. Imagine apocalypse has hit and you’re hanging by a cliff and the only way to save yourself is to pull yourself up.
We’re sure, at this moment, you wouldn’t want to regret not doing pull-ups at the gym. If you’re a beginner and can’t complete a pull-up, use momentum by jumping to grab the bar or get a spotter to help you with the exercise. Once you get better at this exercise, you can add resistance by using weights.
Muscle Ups
Muscle ups are what separate the men from the boys. It takes a whole new level of strength to complete a muscle-up. Start from a dead hang, complete a pull-up, and once you’re at the top of the pull-up, jerk and get into a chest dip position and complete a chest dip. Return to the dead hang and repeat for reps. The Muscle ups will work your back, biceps, triceps, core, and shoulders.
Underhand Pull-Ups
Life might put you in situations where you need an immediate biceps pump but have nothing more than a straight bar to hang on. Grab the bar with a supinated grip inside shoulder-width, lock your elbows in a place and lift yourself up using your biceps. By the end of this exercise, your biceps will be on fire.
Burpee Chin-Ups
If you’re in a mood to get your cardiovascular system going, we’ve got just the exercise for you. Stand under a pull-up bar, squat and get into a push-up position. Complete a push-up, return to the standing position, jump, grab the bar and complete a chin-up.
Hanging Leg Raises
Hanging leg raises are one of the most effective ab exercises. Hanging onto a bar provides your abs with the isolation to completely annihilate your midriff. Start in the dead hang position, lock out your knees and lift them so they are parallel to the floor.
Hanging Windshield Wipers
Obliques are one of the most overlooked muscles when it comes to upper body training. Hanging windshield wipers will smoke your obliques. In this exercise, you need to copy the movement of a car’s windshield wiper with your legs.
Hang from an overhead bar and shorten your armpits so you’re engaging your shoulders and not just hanging by your armpits. Squeeze your abs and lift your legs so you’re forming a “V” with your upper body and legs. Move your legs from side-to-side while holding them together like they’re one windshield wiper.
Which is your favorite pull-up bar exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Best Exercises For Building Those Giant Shoulders
Check out these top exercises for building those boulder shoulders.
There can be no V-tapers without broad shoulders and for those looking for a wider, more massive physique, look no further than to exercises to build those boulder shoulders to boost all your gains. For a V-taper, you need to have wide shoulders and a narrow waist so your torso looks like a “V”. Slouching or slanting shoulders can take away the aesthetic appeal of your physique. On top of that, having nice and rounded shoulders give your upper half that bigger, more appealing aesthetic when you take your shirt off. But having boulder shoulders means more than just being physically appealing.
Giant shoulders have been associated with strength and masculinity for the longest time. But what you’ll find is that having stronger, more stable shoulders also aid in your physical health since this often times vulnerable joint is ready for any pressing, pushing, or overhead motion you throw it’s way (1). By working your shoulders, you also work to aid in functional strength since these are essential for not just sport specific movements. Plus, you work on building better confidence with even better posture, something we all would love.
In this article, we’ll be sharing with you the five best exercises to build wider, rounder, and fuller shoulders. You can perform these five exercises as a workout to kickstart your shoulder gains. Always start with weight you know you’re comfortable with, especially if your shoulders tend to be a bit weaker. You won’t be disappointed with the results when you buckle down and really give these exercises the attention they deserve.
Best Exercises For Boulder Shoulders
Arnold Press – 3 sets, 8-12 reps
The Arnold press is an invention by the GOAT, Arnold Schwarzenegger. While almost every shoulder exercise hits a single part of the shoulder, the Arnold press hit the anterior and medial deltoids.
Sit on a chair while holding a dumbbell in each hand with your palms facing your shoulders. As you raise the dumbbells overhead, rotate your hands outwards so that your palms are pronated at the top of the movement.
Cable Side Lateral Raise – 3 sets, 8-12 reps
Your workouts should have a balance between compound and isolation exercises so your muscles get the best of both worlds (2). The cable side lateral works the medial deltoid which gives your shoulders that roundness.
Stand with your left side next to a low cable pulley machine while holding the D-handle attachment with your right hand. While maintaining a slight bend in your elbow, elevate your right arm so it is parallel to the floor. Return to the starting position and repeat for the recommended amount of reps.
EZ Bar Front Raise – 3 sets, 8-12 reps
EZ-Bar front barbell raises are an under-utilized exercise when it comes to training the anterior deltoids. Holding the EZ-bar with an underhand grip makes sure your grip strength doesn’t hit failure before your front delts.
Stand with your arms extended and the EZ-bar resting against your quads. Lift the barbell while maintaining a slight bend in your elbow until it’s at your shoulder level. Pause for a second at the top of the movement before returning to the starting position.
Pec Deck Rear Delt Flyes – 3 sets, 15 reps
Rear delts are one of the most stubborn muscle groups to train and develop as they are at the back of your body. It can be harder to establish a mind-muscle connection with muscles you can’t see directly in the mirror.
Using isolation exercises like the pec deck rear delt flyes can facilitate the mind-muscle connection and pump as you don’t have to deal with free weights. Make sure you pause and contract your rear delts with every repetition at the top of the movement.
Behind The Back Barbell Shrugs – 3 sets, 10-15 reps
Most people leave a lot of gains on the table while performing the shrugs. The shrugs are one of the easiest exercises to perform, and yet many people perform them incorrectly as they let their egos get the better of them.
Behind the back barbell shrugs are an incredibly effective exercise to target your trapezius muscles. With every rep, you need to pause and contract your traps at the top of the movement.
Featured Supplement
For those looking to increase strength and size in all muscle groups, but especially those looking to get those boulder shoulders, looking at solid supplements can really offer the best results. We all know about pre-workout, BCAAs, and protein powders, but creatine supplements have the potential to seriously increase our muscle growth while also giving us a physique others will envy (3).
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass and boosting focus. At a good price, this is a one of the best creatine products on the market to buy for bulking.
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Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for more muscle building products here!
Wrap Up
Building boulder shoulders has more benefits to you than you may think. On top of being physically appealing, working to strengthen those often times vulnerable joints will prove to be beneficial for both sport specific and more functional movements as you seek to better yourself physically and mentally. With improved confidence you will be a force in the gym and won’t regret putting that little extra focus on this muscle group. Don’t neglect your shoulders and really give these boulder shoulder exercises a try to see what they can do for all your gains. You won’t be disappointed with the results.
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 Transparent Labs and Envato
References
Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; et al. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Stiggins, Chuck; Allsen, Phill (1987). “Exercise Methods Notebook: Side lateral raises”. (source)
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; et al. (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and damage indices”. (source)
Nicolas Vullioud Retires From Professional Bodybuilding
Nicolas Vullioud has decided to hang it up and retire from competition.
A pretty shocking turn of events has occurred. The young Swiss IFBB Pro Nicolas Vullioud has decided to retire from bodybuilding competition.
It comes as a pretty shocking revelation when you consider how young Nicolas Vullioud is. At only 30 years of age, it’s fair to say that Vullioud is just entering his prime years. With so much potential and a truly impressive physique, many have been left scratching their heads as to reason behind his sudden retirement.
While he may have taken 11th at the 2018 Olympia in the 212 Division, Nicolas Vullioud showed tremendous promise. He hasn’t competed since 2018. He had plans to compete once again but the global health crisis put a stop to that.
Why Did Vullioud Retire?
Well Nicolas Vullioud decided to go out on his own terms and he gave his reasoning in a recent Instagram post.
I RETIRE
A lot of people asked me what were my future goals and competitions. And I actually took the decision not to compete anymore.
It’s a tough decision, because I close a book, 10 years of my life. There’s a lot of nostalgia. But since my last competition in 2018, Mister Olympia, a lot of things changed in my life. I started to have a different mindset and I took almost two years to reevaluate everything I was doing. I lost a bit the fire that I had during the previous years. And I’m convinced at 100% that I have to stop. Even for my last prep in 2020 (cancelled due to the situation with the virus), I wasn’t sure about it. I truly know my potential, but my desire to move forward is higher. And I feel I need this change.
Once you have a doubt, even if it’s only 1%, you can not compete and pretend doing Olympia. You have to be a machine. I know what it takes to be at the highest level in the world. You have to be ready on every aspect.
I also took that decision for my own longevity. We all know we put the body under pressure. Today I have a different vision about my life. And I want to achieve different things apart bodybuilding. And I have way more to offer to people than my physique. Sharing values, knowledge, experience, this is my goal. I still don’t know how exactly I’m going to do but I have time to think about it.
Of course the main protagonists concerned by my decision, know my wish. And that’s why I want to say thank you to @mhpstrongusa and @tb.jpc. And an immense thanks to @ptuor . Our collaboration as coach/athlete is maybe over, but our friendship is eternal. And I will never thank you enough for your work, friendship, professionalism and kindness. I’m proud to know someone like you. And I believe in loyalty, because you’re the most loyal person I ever met. You’re the brother I always wanted to have in my life.
This is just a new step in my life. And new opportunites will come. And I will keep sharing with you guys my passion, my love for this sport. And I really want to say thank you to all of you. Some of you follow me since my first competition. And it means a lot to me.
Life just keeps going
Love you all,
THE SWISSPOCKETKNIFE
It’s clear that Nicolas Vullioud has a plan for his future. With his extensive bodybuilding knowledge and experience, Vullioud will make a very impressive high level coach.
It will be interesting to see where Nicolas Vullioud will go from here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Get Ready For Pro Bodybuilders Roelly Winklaar vs Nick Walker at The 2021 Arnold Classic!
IFBB Pro Bodybuilders, Roelly Winklaar and Nick Walker will face off at the 2021 Arnold Classic USA.
It looks like fans will be in for quite the show at this year’s 2021 Arnold Classic. While many expected to see IFBB Pro bodybuilder Roelly Winklaar at the show, it appears that the 2021 NY Pro Men’s Open Champion, Nick Walker will be joining him on stage on September 25th-26th in Columbus, Ohio. The men’s open list list now has grown to 14 competitors.
The news broke on the official Arnold Sports Festival Instagram page, hyping up the show. Below is the current list of the Men’s Open Bodybuilding Lineup at the 2021 Arnold Classic.
2021 Arnold Classic Competitor List
Men’s Open Bodybuilding Lineup
Lionel Beyeke
William Bonac
Maxx Charles
Seung Chul Lee
Mokhamed El Eman
Steve Kuclo
Cedric McMillan
Hassan Mostafa
Sergio Oliva Jr.
Justin Rodriguez
Iain Valliere
Akim Williams
Roelly Winklaar
Nick Walker
This comes as a very surprising turn of events, especially when you consider Nick Walker and his current position. Walker has already qualified for the Olympia with his win at the New York Pro. That said, it appears that Walker wants to challenge himself, which should come as no surprise.
Nick Walker recently spoke to Generation Iron about his sudden rise in the men’s open bodybuilding division and being called the next Dorian Yates. Nick Walker already qualified for the 2021 Olympia earlier this year and has confirmed that he was planning to focus on his Olympia debut. Here is the news from Arnold Classic.
BREAKING NEWS! The 2021 Arnold Classic just got a LOT bigger and the Men’s Open Bodybuilding lineup much deeper! Fan favorite Roelly Winklaar and rising star Nick Walker will take the stage when the #arnoldclassic returns to Columbus, OH on September 25th, with Walker making his Arnold debut.
Tickets on sale Thursday!
Roelly Winklaar’s Profile
Roelly Winklaar, the “Dutch Beast,” was born and raised in Curaçao, an island in the Dutch Caribbean. He and his brother were huge fans of bodybuilding growing up and would often watch and later participate in amateur competitions. However, all that changed after a near-fatal car accident in 2004. Winklaar had a sudden epiphany that he was wasting his life in amateur competitions and that his true calling was to be a professional bodybuilder.
He began his journey to IFBB pro status by moving to mainland Netherlands, where he sought out the best possible bodybuilding training. He began training with former bodybuilder Sibil Peeters, known as “Grandma” and “the trainer from Hell” because of her demanding and intensely physical method of bodybuilding training well documented in the award winning film, Generation Iron. In 2009, Winklaar finally succeeded in going pro after winning the NPC Arnold Amateur Championships. He later established himself as a rising star after his victory at the 2010 IFBB New York Pro competition. Winklaar is known by many to have the best arms in bodybuilding today.
A New Rivalry is Born
Nick Walker has pushed himself like this in the past. After turning pro, Walker wasted no time making an impact at his first show almost immediately. Walker showed significant improvement after placing fourth at the 2020 Chicago Pro. Walker’s willingness to improve and throw himself into the fire at the 2021 NY Pro allowed him win a qualification to the 2021 Olympia. He is one step closer to achieving his goal of becoming an Arnold Classic champion and one step way from the Olympia stage. Walker now has done what it takes to improve and put himself in position to face off against Roelly Winklaar.
Roelly Winklaar on the other hand is looking to get back on track. After missing the entire 2020 season, Winklaar is looking to make up for lost time. With his sights set fully on earning his spot at the 2021 Olympia, Roelly Winklaar will now have his work cut out for him as he trains in Kuwait.
Nick Walker is looking very impressive as he continues his bodybuilding journey. That said, Roelly Winklaar is no slouch and is looking just as impressive heading into the 2021 Arnold Classic against competitors like William Bonac, Cedric McMillan and Akim Williams.
Are you ready to see Roelly Winklaar vs Nick Walker? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
George Farah Answers: Are Fillers In Supplements Damaging Our Bodies?
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George Farah talks about switching to all natural ingredients and the potential dangers in supplement fillers.
George Farah has been a bodybuilder and trainer in the industry for a very long time now. With that amount of time and talent, he’s garnered a lot of respect from multiple generations of bodybuilders and fans. That’s why now, later in his life, he’s putting effort into his own supplement company with the hopes of changing out people view supplementation in bodybuilding. More specifically, he wants to get the message out there – stop allowing for filler in the supplements you buy. In our latest GI Exclusive, George Farah goes into detail about how filler in supplements might be affecting our bodies.
A year ago, we spoke with George Farah about his battle with cancer and eventual recovery. It was a moment that changed his life in more ways than one. A big factor that changed was how he viewed health and fitness. Farah had been a bodybuilder and later a guru for many decades of his life. His goal was to always help build and sculpt fantastic physiques. But that could come with potential health sacrifices. It seemed that Farah was starting to reconsider which sacrifices were worth it.
Fast forward to today and George Farah is still going strong with his new line of thinking. To go along with that new line of thinking, he started his own line of supplements. Surely he wants to make a successful business – but his inspiration was to help change the direction of supplements as a whole.
A big part of George Farah’s life change was determining what is healthy and what is not when it comes to consuming things into our body. Everyday ingredients like non-natural sugars could have very long term consequences on health. Many of us know sugar and corn starch is bad for us – but we consume it anyway. Part of the reason behind this is because these ingredients are in everything. Our society is built around convenience which comes with some not-so-healthy ingredients.
This is amplified when it comes to bodybuilding. Bodybuilders not only need to eat food to build muscle, they need to take a wide variety of supplement products to give them an edge towards success. But what exactly is in the supplements athletes consume?
There are certainly companies that provide healthy ingredients in their products. But for every good company there are three more bad ones just trying to cut costs and make money. Not all consumers do the research before buying. This is mostly because they believe the FDA would make sure all companies are playing by the rules.
But the rules keep changing every single year. And new substances are discovered that do not always catch wind in regulations until long after they are used by supplement companies. Once the FDA catches up, companies are already onto the next innovation. Again, this isn’t all companies – but certainly many are trying to focus on profits before anything else.
That’s where filler comes in. George Farah describes filler as a selection of compounds used to “fill” the supplement tub and give you your money’s worth. At their best, filler provide nothing to your body but make you feel like you’re consuming more. At their worst, they could potentially be harming our bodies.
The problem is there are not enough studies to really figure out what goes into filler and how it affects individuals over the long term. It’s almost impossible to keep up. With so many variables at play – it stays a consistent blind spot in the supplement world.
That’s why George Farah plays it safe, he only consumes supplements with all natural ingredients. It’s also what he focuses on for his own product line. He hopes that he can change the relationship bodybuilders have with supplements. As Farah has stated before, he believes that many extreme measures bodybuilders take today are unnecessary. That without them, and maybe a little extra hard work, the same results can be accomplished.
You can watch George Farah go into full detail about filler in supplements by watching our latest GI Exclusive interview segment above!
Cira Nutrition Flare Fat Burner Review For Toning & Weight Loss
Work to tone, increase fat loss, and improve your mood with this fat burner from Cira Nutrition.
Product Overview
Even with a good diet and solid training routine, a fat burner may be in order to help alleviate some of those fat loss goals. Stubborn belly fat can be a pain and something you just don’t need or want. Even with hard training that fat may just not want to leave. But with a good quality fat burner, top tier ingredients mixed in with a great formula can work wonders for your gains. Cira Nutrition Flare Fat Burner is a high-quality and effective fat burning supplement that can seriously work to help you lose weight and boost your confidence.
A good fat burner will provide for a host of other benefits aside from burning away that stubborn fat. By kickstarting your metabolism, this will allow for increased energy so nothing can be stored as excess fat. Also working toward appetite suppression, you will eliminate the desire to snack so you stay on a more solid eating schedule. With the ability to maintain lean muscle and assist you cognitively, a good fat burner like Cira Nutrition Flare can offer you the best chance at succeeding with all your goals.
Cira Nutrition Flare is a great fat burner to tackle any of your toning, fat loss, and mood boosting needs. With powerful ingredients in an effective formula, that stubborn belly fat will go in no time.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Cira Nutrition Flare Highlights
Cira Nutrition Flare is an awesome fat burner to help you tone and feel good in your body. As an effective and safe supplement, this can help get rid of excess water weight, increase fat loss, boost energy, reduce stress, and improve your mood so you can keep doing the things you love and feel confident in doing so.
With 7 clean and effective ingredients, you can’t go wrong with this great fat burner from a highly reputable and honest company in Cira Nutrition. When it comes to your diet pills and the top ranked ingredients included in each, look no further than here for all your lean muscle maintenance and fat loss goals while still offering the best for performance.
Ingredients
Acetyl-L-Carnitine: Works to help metabolize fat to decrease body mass and assist weight loss (1).
Ashwagandha: Through adaptogenic effects, it may encourage weight loss and help with things like stress, which can contribute to weight gain (2).
EGCG (Epigallocatechin Gallate): Can increase calorie burn and help the body use stored fat for energy. It can also help reduce appetite.
Caffeine Anhydrous: Can speed up your metabolism and provide for energy boosts allowing for more fat burning during exercise (3).
L-Theanine: May help promote weight loss by preventing anxiety and stress, thus improving mood and reducing the urge to snack (4).
Cayenne Pepper Fruit Extract: Can curb your appetite, help speed up your metabolism, and allow you to burn more calories.
Black Pepper Fruit Extract: Helps stimulate the breakdown of fatty cells thus promoting fat loss (5).
Other Ingredients
Plant Cellulose Capsule, Rice Flour, Silica, Magnesium Stearate
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules once daily with water, preferably in the morning or afternoon shortly before eating.
Price & Effectiveness
Cira Nutrition Flare Fat Burner is that fat burning supplement you need to help you tone, ditch excess water weight, increase fat loss, and improve your overall mood to be a better you. With 30 servings per container, 2 capsules as a serving size will give you these powerful ingredients so you get the best benefits possible.
Pros
Clean and effective ingredients
Great benefits to fat loss and lean muscle maintenance
From a reputable company in Cira Nutrition
Cons
Only available directly from their website
Premium priced option on the market
Price: $39.99
Check out our list of the Best Fat Burners For Women for more great fat burning products!
Overall Value
Cira Nutrition Flare Fat Burner is a great fat burning supplement to help with all your toning and fat loss needs. As a great product with awesome ingredients, this formula allows for toning, ditching excess water weight, increasing fat loss, boosting energy, and helping to improve your overall mood. Cira Nutrition is a company designing and creating supplements that reflect their consumers to better the lives of all. What you are really getting is a top tier fat burner with great ingredients and effective benefits from a company who cares about their consumers and products. Check out Cira Nutrition Flare Fat Burner today and see what this can do for all your weight loss goals.
Try Cira Nutrition Flare Fat Burner Today
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.
*Images courtesy of Cira Nutrition and Envato
Reference
Pooyandjoo, M.; Nouhi, M.; Shab-Bidar, S.; Djafarian, K.; et al. (2016). “The effect of (L-) carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Singh, Narendra; Bhalla, Mohit; de Jager, Prashanti; Gilca, Marilena (2011). “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda”. (source)
Tabrizi, Reza; Saneei, Parvane; Lankarani, Kamran B.; Akbari, Maryam; et al. (2019). “The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials”. (source)
Nobre, Anna C.; Rao, Anling; Owen, Gail N. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Butt, Masood S.; Pasha, Imran; Sultan, Muhammad T.; Randhawa, Muhammad Atif; et al. (2013). “Black pepper and health claims: a comprehensive treatise”. (source)
Victor Martinez: “I Don’t Trust Government. Period.”
Victor Martinez talks about living a year in a pandemic, if restrictions were effective or fair, and whether or not he trusts the new vaccines. The past year was a complicated and hard time for many people during the pandemic. This is true for nearly all walks of life – including the world of bodybuilding….
Is Kai Greene Challenging Phil Heath In Recent Tweet?
Kai Greene could be interested in a return to competition against a long-time rival.
Kai Greene has been active on social media in recent weeks. If Greene is interested in a return, he could have a plan for an event or perhaps a rematch. He took to Twitter on Wednesday to send out what could be a challenge to longtime rival Phil Heath.
Greene has not been shy about showing off his build — even weighing over 300 pounds. On Monday, Greene gave a physique update on Instagram where he is looking as shredded as ever while weighing 317 pounds. If there was a reason for the recent training and string of action on Instagram, it could have been revealed.
PHIL VS KAI
— Kai Greene (@KaiGreene) June 30, 2021
This would give Greene some extra motivation when training. A competition between the likes of Greene and Heath would certainly bring some excitement. The two rivals are both inactive but this could lure them out of retirement.
Fans have long begged for Kai Greene to return to the stage – though every year is let down with his absence. Phil Heath has also been showing off his latest training and physique in recent videos – which have given fans a reason to speculate that he will be competing soon. Follow that up with Kai Greene’s recent photos and cryptic tweet – and the stars seem to be aligning for a rematch.
Of course, Kai Greene has also teased fans for fun in years past – so this could be no different. Just a fun way to get people excited. At this moment, we have no way of knowing. Could this be the year that Kai Greene returns to the stage?
A Brief Look Back at the Kai Greene Vs Phil Heath Rivalry
The rivalry between Greene and Heath was one of the most intriguing storylines over the last decade. It was first documented during the film ‘Generation Iron’ back in 2013 and continued to be the highlight of man Mr. Olympias that followed. While Greene is one of the best bodybuilders of his generation, he has always had difficulty beating out Heath.
Greene has not competed since 2016 after winning the Arnold Classic. This was his third victory at this event in his career. Greene was given a special invitation to compete in the 2017 Mr. Olympia but declined. This is a competition that Greene placed second in three times from 2012-2014. Who did Greene lose to? None other than Heath.
Heath put together a string of seven-straight Mr. Olympia victories from 2011-2017. He entered bodybuilding in 2002 and got his first big break in 2005 when he won the overall title at the National Physique Committee. This allowed him to compete as an IFBB professional and he went onto win the first two events of in the following year.
In 2007, Heath qualified for the Mr. Olympia after finishing fifth at the Arnold Classic. He declined the invitation but there were big things ahead for Heath. Over the next three Mr. Olympia competitions, Heath finished third in 2008, fifth in 2009, and second in 2010 before rattling off seven wins in a row. Heath would see his streak end in 2018 when he finished second to Shaun Roden.
Heath is one of the best of all-time. During his prime, Heath was difficult to knock off the pedestal. Finishing second at Mr. Olympia three times has to be something that weighs on the mind of Greene. It is unknown if anything is in the works but Greene might have just showed his hand in regards to a competition. Heath has not responded but this is a storyline to keep a close eye on moving forward.
Is this a competition that you would want to see? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.