Muscle Chemistry Archive
Gunter Schlierkamp: The Biggest Reason Lee Haney Should Be Considered Greatest Of All Time
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Gunter Schlierkamp goes into great detail as to why he believes Lee Haney is the undisputed greatest bodybuilder of all time.
There are only two people who earned the world record of most Mr. Olympia wins. Lee Haney and Ronnie Coleman have yet to be matched in the years since their bodybuilding careers. But for the most part, it seems history has favored Ronnie Coleman of the two. He is often considered the greatest bodybuilder to ever live. This is due to his unfathomable mass monster size. A size that still has not been matched to this day. In our latest GI Exclusive interview, Gunter Schlierkamp explains why Lee Haney, and not Ronnie Coleman, is the undisputed greatest bodybuilder of all time.
Gunter Schlierkamp is an old school kind of guy. That becomes clear in the beginning of our latest interview segment. We discuss bodybuilding’s popularity in mainstream culture and how the internet influenced it. Schlierkamp goes into detail as to why he feels something has been lost in all the technological change.
There are too many options for things and consumers seem to favor cheaper items over high quality items. It’s a quantity not quality world. He finds this to affect bodybuilding itself. It’s evident in the supplements people buy, the influencers people follow, and the number of divisions the sport now has.
So it makes sense that Gunter Schlierkamp considers Lee Haney his favorite bodybuilder of all time. Haney was the first bodybuilder to achieve a world record eight Mr. Olympia wins. This was later matched by Ronnie Coleman. Often times, Coleman gets more of the spotlight. This is due to his inhuman physique that would make Haney look small in comparison.
But Gunter Schlierkamp has very good reasons for favoring Lee Haney as the greatest of all time. Side note – he also puts Ronnie Coleman in his top five, just one notch behind Haney. We asked Schlierkamp why he felt Haney is the ultimate best bodybuilder of all time. In a refreshing move, he gave a very detailed answer. The answer is so convincing – that it might perhaps cause others to pause and reconsider their own “best of” list.
Gunter Schlierkamp first defines what, in his opinion, makes a bodybuilder the best. Who did it and was the most dominant at the end, who is still healthy today, and who did it the right way. These may seem like vague terms – but what he’s talking about here is the past, present, and future of a bodybuilding icon.
Lee Haney was the first to change the game of bodybuilding. He was the first to win eight Mr. Olympia competitions. Schlierkamp also believes that Haney could have won more if he hadn’t decided to retire. And that’s exactly the point, Haney went out on top instead of slowly dwindling down into a has-been. This is rare in the bodybuilding world.
Gunter Schlierkamp also points out the Lee Haney is healthy and active in his twilight years after bodybuilding. Ronnie Coleman, on the other hand, has had a massive amount of health issues – very possibly due to how hard he pushed his body. We covered it extensively in our documentary film Ronnie Coleman: The King.
Lastly, Gunter Schlierkamp believes that Lee Haney “did it right.” Meaning that he knew his own limitations, knew how to keep his achievements as healthy as possible, and still changed the game in memorable way. It’s the reason we still talk to him today. Perhaps by today’s standards, if you simply compare physique to physique – you would be more impressed by a mammoth like Ronnie Coleman. Again, Coleman’s achievements are incredible. But for Schlierkamp – Haney gets a notch above for doing everything perfectly right.
You can watch Gunter Schlierkamp go into full detail about Lee Haney in our latest GI Exclusive interview segment above!
Enhanced Labs Ramy’s Rage Stim Reloaded Review
This Big Ramy inspired pre-workout is a smart 8-stim matrix to boost all areas of your training and performance.
Product Overview
Most pre-workouts on the market are flat out bad. Take a look at the average pre-workout and it’s primarily a flavored caffeine drink with some B-vitamins and amino acids sprinkled in. For the average person this may be adequate, but not for someone who’s training for results.
Mr. Olympia champion Big Ramy teamed up with Enhanced Labs team to formulate the perfect pre-workout supplement – Ramy’s Rage Stim. Instead of relying on caffeine, Rage uses novel stimulants like Dynamine, Theacrine, and Cocoabuterol to deliver explosive energy, laser focus and unstoppable endurance. Ramy’s Rage is getting a lot of attention. In this review we are going to evaluate whether this pre-workout is worth the hype.
Shop at Enhanced Labs
Use code GENIRON to get 15% off your order.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Labs Ramy’s Rage Stim Reloaded Highlights
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance and enhance focus. Best of all, Ramy’s Rage Stim doesn’t contain mega dosages of caffeine so there is no crash. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout.
Ingredients
Ramy’s Rage Stim features 17 clinically dosed ingredients grouped into 4 synergistic matrixes.
Cellular ATP Energy Matrix
Vitamin B6
Vitamin B6 is water soluble vitamin that is involved in over 100 reactions in the human body. Vitamin B6 regulates the production of neurotransmitters; chemicals that allow brain and nerve cells to communicate with one another to ensure that metabolic processes such as fat metabolism and energy production run smoothly.
Vitamin B12
Vitamin B12 is a water-soluble B-vitamin that is needed for proper metabolism and red blood cell formation. Clinical studies show vitamin B12 supplementation boosts energy levels, reduces fatigue, and improves cognitive function.
Magnesium (magnesium citrate)
Magnesium is an essential electrolyte that regulates energy production, oxygen uptake, central nervous system function, electrolyte balance, glucose metabolism, insulin function and muscle activity.
Chloride (sodium chloride)
The chloride ion plays a vital role in maintaining the level of fluids inside muscle cells and assists in maintaining the proper pH of bodily fluids. Supplementing with chloride before workouts will help prevent cramps and delay fatigue.
Sodium (sodium chloride)
Sodium is an essential electrolyte that promotes cell volumization. When you consume a small amount of sodium before exercise, it’ll increase blood flow to working muscle cells.
Potassium (potassium citrate)
Potassium is an essential electrolyte needed for muscle contractions, blood pressure regulation, fluid balance, bone growth and nutrient digestion. Athletes are at high risk for being deficient in potassium since they lose potassium in sweat during exercise.
Nitric Oxide Synthase Matrix
L-Citrulline
L-Citrulline is an amino acid that improves blood flow by creating nitric oxide (NO), a gas that dilates blood vessels. L-Citrulline supplementation expedites the removal of metabolic waste products from working muscle cells.
Taurine is a conditionally essential amino acid that has various effects throughout the body, most notably on neurological and muscular development. Research shows that taurine supplementation before workouts reduces muscle damage, improves focus, and prevents delayed onset muscle soreness [1].
Smart 6-Stimulant Matrix
Methylliberine (as Dynamine™ 40%)
Dynamine is a trademarked purine alkaloid extracted from the kucha plant. Dynamine stimulates the release of neuro-transmitters epinephrine (aka. adrenaline) and nor-epinephrine (aka. nor-adrenaline), which are responsible for increasing focus, mental alertness, energy and oxidizing body fat for energy.
Caffeine Anhydrous
Caffeine supplementation increases the release of dopamine, a chemical in the brain responsible for feelings of alertness and pleasure. Caffeine also boosts epinephrine, dopamine and serotonin, which increase fat loss and enhance power output.
L-Theanine
L-Theanine supplementation causes the release of the brain neurotransmitter gamma-aminobutyric acid (GABA). GABA boosts mood and mental focus. When combined with caffeine, theanine provides a nootropic effect.
Dimethylethanolamine DL-Bitartrate (DMAE)
DMAE Is a mind health compound that reduces the buildup of ‘age pigment’ in the brain. This improves cognitive function and prevents cognitive decline with age.
Theacrine is a small alkaloid molecule with a structurally modified version of caffeine. The mechanisms of theacrine parallel that of caffeine for the most part, however the key difference that sets it apart is that Theacrine doesn’t cause an increase in blood pressure.
Dicaffeine Malate
Dicaffeine Malate is a precise combination of caffeine and malic acid fused together by an ionic bond. The malic acid in Infinergy works to buffer the salts in caffeine, allowing for easier digestion and slower absorption, which helps to prevent the dreaded post-caffeine energy ‘crash’.
Cocoa Alkaloids Extract (standardized to 50% cocoa alkaloids)
Cocoa alkaloids extract increases endurance by preserving glycogen stores and makes the body more efficient at burning body fat during workouts.
Nutrient Absorption Matrix
Black Pepper Extract (Piper nigrum)(fruit)(Bioperine®)
BioPerine is used in sports supplements to enhance the bioavailability of nutrients. In other words, bioperine works by enhancing the absorption rates of whatever it’s taken with.
Boron (as Boron Glycinate Complex (Bororganic Glycine))
Boron enhances mental cognition, brain function, hand-eye coordination, short term memory, concentration and attention span. There is also evidence to suggest that boron naturally increases free testosterone levels.
Other Ingredients
Citric acid, malic acid, natural flavors, silicon dioxide, sucralose, stevia leaf extract
Stim Or Non-Stim
Stim
Number Of Servings
30
Flavors
Grape
Best Way To Take
Take one scoop 30 minutes prior to your workout in 8 oz. of ice cold water.
Price, Flavors & Effectiveness
Enhanced Labs Ramy’s Rage Stim Reloaded is a great pre-workout to improve focus, intense energy, increased power for all your performance goals. With 30 servings container, one scoop of this powerful formula will take your workouts to new heights. With a great flavor in Grape, the taste never grows old.
Pros
No crash
17 clinically dosed ingredients
Fully disclosed supplement facts panel
Novel stimulants like Dynamine, Theacrine, and Cocoabuterol
Cons
Only one flavor option
Price: $25.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Use code GENIRON to get 15% off your order.
How Much Should I Take?
Enhanced Labs formulates supplements for serious bodybuilders so even large individuals only need to take one serving. It is recommended to start with one scoop (7.25g) and work your way up to the maximum dosage of two scoops (14.5g).
Best Time to Take Ramy’s Rage
Ramy’s Rage should be taken approximately 30-60 minutes before a workout. For enhanced results, it’s recommended to stack Ramy’s Rage Stim with Ramy’s Rage Pump.
Check out our list of the Best Pre-Workout Supplements for more great products!
Wrap Up
Mr. Olympia 2020, Big Ramy, worked with the team of engineers at Enhanced Labs to formulate the perfect pre-workout supplement. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance and enhance focus. Best of all, Rage doesn’t contain mega dosages of caffeine so there is no crash. What you are really getting is a great pre-workout with effective ingredients to boost all your pre-workout needs. Check out Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout today and see what this can do for all your gains.
Try Enhanced Labs Ramy’s Rage Stim Reloaded Pre-Workout Today
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*Images courtesy of Enhanced Labs
References
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611412/
Best Women’s Protein Powders For Weight Loss and Clean Protein 2021
These protein powders and supplements are clean and perfect for any female needs when it comes to muscle growth and weight loss.
When it comes down to boosting growth and recovery, using high-quality, clean protein powders can work wonders for our gains when it comes to weight loss, muscle growth, and recovery. While eating a whole food meal can pump us with protein and other essential macronutrients, we cannot forget to include a protein supplement in our diets for our post-workout recovery routine. With protein being essential for building and maintaining muscle, that shredded female physique you want most is right around the corner with a whey or plant-based and vegan protein source.
For women, a protein powder can help build muscle, maintain muscle, and sculpt a nice physique that others will envy. But it’s important to consider other factors such as weight loss and the ability to help recover so your workouts never falter. Finding the right protein supplement to fit your lifestyle goals, whether it be a vegan protein powder, a solid whey protein supplement, or something else, can really boost all areas of your training, performance, health, and wellness.
This list of the Best Women’s Protein Supplements 2021 is full of great protein powders to boost all areas of female health and wellness, as well as growth and recovery. With clean options to boost muscle building and recovery needs, you can’t go wrong with any of these.
Best Women’s Protein Powders For 2021
Best Women’s Protein Overall: Cira Nutrition Bright Whey Protein
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Cira Nutrition Bright Whey Protein is a great whey supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for female athletes and active women.
Pros
Great ratio of macronutrients
Awesome flavors with no added sugar
Fully disclosed and honest label
Cons
Premium priced option
Only available directly from their website
Price: $39.99
Click here for the best price
Best Clean Muscle Building Protein: 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 and is a great plant-based option. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many female customers have tried. Being a brown-rice protein powder, anyone can use it for 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 SPORT 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.
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
Has essential amino acids per serving
Cons
Only uses a single source protein
Chocolate is the only flavor available
Price: $59.00
Click here for the best price
Check out our individual review for Performance Lab SPORT Pre here!
Best Non-Dairy Vegan Protein: 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, both male and female, progress faster in the gym and with their vegan goals. 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.
Pros
100% organic, plant-based, and naturally flavored with stevia
Low in calories
Designed for cleaner and faster absorption
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
Click here for the best price
Check out our individual review for National Bodybuilding Co. Full Prep here!
Best Organic Grass-Fed 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 ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of female 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.
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
Right amount of protein per scoop per serving
Cons
Slightly high in carbs and cholesterol
Despite lactose, their are no digestive enzymes
Premium priced product
Price: $59.00
Click here for the best price
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 For Weight Loss: 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 female athletes and 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.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Click here for the best price
Use code GENIRON10 for 10% off!
Best Whey Protein Meal Replacement: Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active female athletes and 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.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Click here for the best price
Use code GENIRON10 for 10% off!
Benefits Of Protein Powders For Weight Loss & Muscle Growth
Taking a protein powder, especially after your workout is a great way to boost all areas of your growth and recovery, while also aiding in feeling more full and pumping you with great nutrients. For fueling athletic performance and making sure those valuable gains stick, a great protein powder for female athletes can provide for awesome benefits to your training, performance, health, and wellness.
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 convenient way to get plenty of protein, you can’t go wrong with a great shake that is sourced from whey or something more plant-based. These options are a great source of keto protein as well.
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 muscle building and muscle growth needs (1).
Enhanced recovery: Protein not only enhances growth, but can help repair those damages 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, as well as serve as a source of solid keto protein.
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).
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.
Whey Protein Vs. Plant-Based Sources
With so many protein powders on the market, it is important to look at the different sources and options for you as a female athlete or active woman. The most common type is whey protein but for those sensitive to dairy or living a vegan lifestyle, plant-based options are great when it comes to building muscle and aiding in recovery without the need for dairy. Both options serve as a solid form of keto protein as well.
Whey Isolate
This form of protein is a more filtered form of whey where the percentage of protein is much higher while containing little to no carbs or fats. For those looking to cut or keep on that lean muscle, a whey isolate is a great choice for you (4).
Whey Concentrate
This form of whey protein offers a healthy dose of protein while containing some carbs and fats. Although it is higher in carbs and fat than a whey isolate, the balance of macros is just right and it is still a healthy option. This form is great for those looking to bulk and increase strength and size (5).
Pea Protein
This form of protein is a great plant-based option and is extracted from yellow peas. It contains all nine essential amino acids (EAAs) and will most certainly help with muscle growth and recovery while still giving you a great plant-based option.
Brown Rice Protein
Another stellar vegan protein source, this has a high amount of BCAAs and will give you a great boost for muscle growth and recovery (6). This tends to not have irritants to give you a clean source of lean protein.
Other Plant-Based Sources
Soy
Chia Seeds
Hemp
Sunflower Seed
Pumpkin Seed
Sprouts
Safety & Effectiveness Of Protein Powders
Protein powders are safe to use and can work wonders for your gains. It is best to take a protein supplement in the window of 15-60 minutes after your workout so all these nutrients work for your benefit and female performance. You won’t be disappointed with the results of a good protein powder.
How We Choose The Best Protein Powders
When it came to choosing the best protein powders for female athletes and active women, we know how daunting the task can be. That’s why we’ve come up with this list for you. We sought the best brands possible because you deserve to have the best brands representing you. With a reputable company behind you and the product, you know exactly what you are putting into your body. We also looked at the ingredients and effectiveness, as well as the type of protein source. Some contain whey protein while others are vegan and plant-based, but both can serve as good sources of keto protein also. The benefits and how effective the supplement is was something we looked closely at. We of course know that these supplements can get expensive so we sought the best products at the best price point to alleviate any financial stress on you and your wallet.
FAQ Section
What is the best protein powder for women?
Cira Nutrition Bright Whey Protein. This protein is a great whey supplement for female athletes and active women to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full.
Do vegan protein powders compare well to whey protein supplements?
Vegan and plant-based powders stack up well when compared to whey protein due to the great amounts of protein and other ingredients. These will help with things like training, performance, muscle growth, weight loss, and provide a clean source of protein to aid in your health and wellness. Those with a sensitivity to dairy can greatly benefit from a vegan and plant-based protein option.
When should I take a protein supplement?
The best time to take protein powder is around 15-60 minutes after your workout. This will give your body time to absorb all those nutrients to aid in growth and recovery and boost the effects to optimize all benefits.
Do I really need a protein powder?
If you are active and want to see increased results then a protein supplement is perfect you. For those who want to stay full and eliminate the desire for snacking, a protein powder is a great way to do that as well. For all your muscle building and weight loss needs, a protein powder should absolutely be in your routine.
Wrap Up
Finding the best protein powder for women and female athletes can be challenging. With so many brands and options, sifting through can feel like a nightmare. This list reflects those products that we felt you need to know about as you seek to boost all areas of your health and wellness, and of course, training and performance. With a top tier protein powder on your shelf, mixed with other great supplements, you are well on your way to real gains and a physique others will envy. Either whey or something more vegan and plant-based, all of your needs can absolutely be met. Check out this list and see what these awesome supplements can do 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)
Building Strength With The Rack Pull
Partial Reps for Strength, Size, and Performance
The rack pull is a variation of the deadlift which involves restricting the range of motion by starting with the barbell on the racks rather than pulling from the floor.
The exercise is commonly used for improving pulling ability and for building strength in many posterior muscles such as the glutes, traps, and lats.
The rack pull is an excellent choice for beginners as it teaches the performer the correct position for a deadlift and perfects the hip hinge movement.
This article will show you how to rack pull effectively, review the benefits of the exercise and provide a variety of rack pull progressions and alternatives.
Performing the Rack Pull in 3 Simple Steps
If executed correctly, the rack pull is a fantastic posterior chain developer. However, performing it with poor technique or with an excessively heavy load can lead to ineffective movement and injury.
To perform the perfect rack pull, follow the below 3 steps.
Step 1
Start by adjusting the pins on the squat rack or lifting cage so that the bar is off the floor. Ideally, you want to start with the bar at your lockout sticking point.
If this point is above the knee, align the bar with the lower thigh; if it is beneath the knee, drop the pins so that the bar starts slightly under the knee.
Once you have determined the right height, stick with it. Look to add weight to the bar to increase the challenge of the exercise rather than dropping the pins to increase the range of motion.
Step 2
Assume the same stance and grip that you would normally use in a full deadlift. If you’ve never conventionally deadlifted before, start with feet under the hips and hands at shoulder-width on the bar.
Before you lift the bar off the rack, it is crucial that you engage the lats, rhomboids, and abdominals in order to keep the bar close to the body and simultaneously protect the spine.
Therefore, squeeze these muscles as tightly as possible and take a deep breath before you lift. Instead of focusing on simply picking up the bar, concentrate on driving the feet through the floor.
As the bar rises, concentrate on a powerful hip drive at the top of the movement. The rack pull is designed to load the hips to a greater degree than a conventional deadlift.
Step 3
Once you have risen up and are standing fully upright, maintain tension through the trunk muscles and hold the bar in place for a second before returning it to the pins.
This will not only help to develop neuromuscular control and core activation, but it may also have a positive impact on grip strength.
If you want to develop your grip strength even further, consider holding this phase for even longer.
Once the hold has been completed, reverse the movement by pushing the hips backward and drop the bar back to the pins.
The Benefits Of The Rack Pull
This section will focus on a number of benefits associated with regularly performing the rack pull and highlight why exactly it is such an effective exercise.
1) Enhancing Pulling Capacity
As reflected on the rack pull is an excellent developer of pulling strength, grip strength, and neuromuscular control.
In addition, a range of rack pull variations exist, such as conventional, sumo & trap bar, which can be used in order to accelerate gains further.
The rack pull is a superb addition to any deadlifting program as it effectively loads the glutes, back & traps to bring about changes in muscle strength & size as well as developing grip strength.
A combination of these things can lead to improved performance with the deadlift.
2) Reduced Lumbar Loading
The rack pull tends to place less stress on the lower spine; this is because the trunk tends to be slightly more vertical in the rack pull than during the conventional deadlift.
This alteration in trunk orientation places less stress on the spinal erectors and lumbar (lower) spine – this is also the case with the sumo deadlift (1).
While it is important that the lower back is targeted frequently in order to enhance strength, performance and general health (2), there are occasions where you may want to use the rack pull.
For example, with all training, it is necessary to decrease training volume at times to allow the body to optimally recover and adapt.
In preparation for an event or competition, there may also be a need to reduce lower back loading yet still work with heavy weights to ensure that you are suitably prepared.
3) Trapezius and Back Development
As mentioned, a rack pull is simply the top portion of the deadlift which involves a limited range of motion. Because of this, heavier weight can be lifted and demand increased.
The rack pull works a range of posterior chain exercises – in particular, the trapezius and back muscles (including the lats, rhomboids, and spinal erectors).
Because the trunk is slightly more upright, the glutes, hamstrings, and quads are not as heavily recruited as they are in a full deadlift; as a result, the traps and back muscles are subject to more stress.
When a great amount of mechanical tension is placed on muscles, the muscles may increase in size (3). Therefore, rack pulls can efficiently develop trap and back size & strength.
4) Building Grip Strength
For many lifters, grip strength can prove problematic – especially when it comes to heavy deadlifts.
As reflected on the rack pull is a great choice for improving grip strength. Once again, the limited range in the pull allows for more weight to be lifted which increases the need for a strong grip.
With regular training at supramaximal loads, neurological and strength changes will occur thus facilitating an improvement in overall grip strength.
Building grip strength will more effectively ready you for heavy deadlifts and can even contribute towards maintaining a neutral spine throughout the course of the exercise.
Rack Pull Variations
There may be times in your training where you must either regress, progress or find an alternative.
Below you will find a variety of rack pull progressions and alternatives to match your training goals, needs, and experiences.
Progressions:
Reverse Band Rack Pulls
This progression will allow you to lift an even greater load through the use of a strong resistance band attached from an overhead point and around the bar.
The band will initially assist in lifting the bar from the pins, however, as the bar rises up this assistance decreases which forces the lifter to generate maximal power.
Rack Pull with Accommodating Resistance
Accommodating resistance in the form of chains and bands can increase the challenge of the rack pull and enhance lower back activation (4).
Using accommodating resistance increases the need for maximal force production throughout the entirety of the exercise which can bring about significant changes in strength.
Fat Bar Rack Pulls
For those who struggle with grip strength, a fat bar (or axle bar) may be a useful tool. The thicker diameter makes the bar harder to grip thus facilitating improvements in grip strength.
Isometric Rack Pulls
For the isometric pull, place the bar underneath the pins (not on top). The idea with this exercise is to pull the bar upward until it makes contact with the bottom side of the pins.
The lifter should pull as hard as possible at this point while maintaining maximal muscular engagement. Isometric exercises can help to build strength and enhance neuromuscular control.
Alternatives:
Trap Bar & Sumo Deadlift
As reflected on the rack pull places the trunk in a more upright position than the conventional deadlift. The trap bar and sumo deadlift likewise place the trunk in this position.
As with the rack pull, some individuals find that it is possible to lift supramaximal loads with the trap bar and therefore may experience greater strength and size gains.
In a similar way, the sumo deadlift has a shorter range than a conventional deadlift due to the wide stance that is assumed. Therefore, this may also allow for significant weight to be lifted.
Lastly, the sumo deadlift makes the perfect exercise choice for those who are struggling with strength or movement issues.
Deadlift from Blocks
The bar does not have to be placed on the pins in order to perform a rack pull – elevating the bar by placing it on blocks does the same job.
In general, the demands placed on the body while deadlifting from the blocks are similar to pulling from the rack. Both use a restricted range of motion which may help you move beyond any sticking point.
Final Word
For accelerating the rate of posterior chain and grip development, the rack pull should be considered due to the restricted range of motion, muscle activation, and supramaximal loads.
The exercise can prove to be useful for the majority of lifters however, it may be particularly useful for beginners, those who are working around restrictions and for those who have reached a strength plateau.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References:
1-Cholewa, Jason M.; Atalag, Ozan; Zinchenko, Anastasia; Johnson, Kelly; Henselmans, Menno (2019-9). “Anthropometrical Determinants of Deadlift Variant Performance”. Journal of Sports Science & Medicine. 18 (3): 448. PMID 31427866.
2-Schellenberg, Florian; Taylor, William R.; Lorenzetti, Silvio (2017). “Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats”. BMC Sports Science, Medicine and Rehabilitation. 9. doi:10.1186/s13102-017-0077-x. PMID 28725437.
3-pubmeddev; BJ, Schoenfeld. “The mechanisms of muscle hypertrophy and their application to resistance training. – PubMed – NCBI”. www.ncbi.nlm.nih.gov.
4-Andersen, Vidar; Fimland, Marius S.; Mo, Dag-Andrè; Iversen, Vegard M.; Larsen, Tommy M.; Solheim, Fredrik; Saeterbakken, Atle H. (2019). “Electromyographic comparison of the barbell deadlift using constant versus variable resistance in healthy, trained men”. PLoS ONE. 14 (1). doi:10.1371/journal.pone.0211021. PMID 30668589.
Reasons Why Your Workout Program Sucks
Why Your Training Program Doesn’t Work
Ask around in your gym if people are satisfied with their workout program and results, and chances are most of them will tell you they can’t seem to make any gains. Many people follow the same vanilla workout program which isn’t any good.
Some people also underestimate the value of the right training program and are happy wasting their time following unscientific workout routines. If you don’t see any positive changes in your physique, you have come to the right place.
Doesn’t Follow A Balanced Approach
For a training program to be effective, it should have the right balance of different training principles. Your workout should maintain a balance between isolation and compound lifts, and volume and intensity. Depriving your body of any aspect can lead to a muscular imbalance.
Some people follow a workout which only has free weight exercises or doesn’t have any cardio included. In a balanced workout program, we look at our body with a broader perspective and work on the muscular, cardiovascular and central nervous system conditioning.
The Training Program Isn’t Personalized
Most people when they get a gym membership either start a generic training program or a program which isn’t suited for their level or goals. Following a generic workout program is like going to college and sitting for random classes which aren’t of your field.
While you might learn some things out of those classes, they will not help you in passing in your own subjects. If you want to succeed in the gym, you need to build your own training routine as per your goals.
If you can’t design your own training program, get the help of a professional. You also need to plan your training around your life. If you have an important life event coming, you might have to change your workout program to accommodate for the missed sessions or the extra calories you might consume. Keep all the variables in mind while selecting a training program.
No Scope For Adjustment With Progress
Many people follow the same program forever. They make no changes when they see the development or when there is no progress. After a period of time, your body gets used to your workouts and you need to make modifications to keep the muscles growing.
If you’re a beginner, you will need to upgrade your training program after 12-20 weeks of following the starter program. The fact that you need to constantly adjust your training program as per your progress stays true for intermediate and pro lifters alike.
Showing loyalty to the beginner’s program will keep you glued to the level. Monogamy shouldn’t be applied to training programs. You should always be on the lookout to upgrade your workout routine and take it to the next level.
Does Not Include Any Advanced Training Techniques
Using advanced training techniques are one of the key aspects of showing constant progress. You need to perform new exercises and techniques to constantly shock your muscles into growing.
Advanced training techniques like supersets, drop sets, intraset stretching, etc. should be a part of your workouts. Pull one of the techniques out of your exercise arsenal in every workout to ignite new muscle growth.
Header image courtesy of Envato Elements
How often do you change your workout program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
George Farah’s Honest Opinion On Phil Heath’s Olympia 2020 Comeback
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George Farah: “They put Phil Heath exactly where he belonged.”
Not too long ago, Phil Heath was the dominant champion with seven Mr. Olympia titles under his belt. He seemed unstoppable and many believed he would match, if not surpass, the 8x Olympia record set by both Ronnie Coleman and Lee Haney. In the end, this didn’t happen. Heath was dethroned in 2018 by Shaun Rhoden. He then took a year off. Many thought he may never return.
But with a sudden burst of excitement, Phil Heath announced he would make his comeback just one year later in 2020. He seemed more confident than ever and was laser focused on matching Ronnie Coleman’s and Lee Haney’s eight title wins. The drama was set. It seemed to be the ultimate comeback story. Except it wasn’t. Instead, Phil Heath seemed plagued by the same problems he held in 2018. He ultimately placed third at the Olympia 2020. In our latest GI Exclusive interview, we turn to legendary trainer George Farah for his honest opinion on Phil Heath’s comeback physique.
George Farah has been behind some of the most legendary pro bodybuilders in history. His name is known for a reason. He is noted as one of the most legendary bodybuilding coaches in the history of the sport. A bodybuilding coach that had the magic touch. That’s why we asked him for his honest analysis of Phil Heath’s physique during the 2020 Mr. Olympia. Was he better than his 2018 performance and simply outmatched by young blood? Or was he missing the mark in terms of expectations?
George Farah felt a little disappointed by the physique we ultimately saw on Phil Heath. this was largely due to the perceived rejuvenated energy of Phil Heath leading into the show. He seemed rested after a year off and ready to bring a physique more matched to his prime years. Perhaps it was just the narrative that drummed up excitement – but Farah truly believed we would see Phil Heath back in pitch perfect form.
George Farah didn’t see that on stage. Instead, he believes that Phil Heath still had the same problems he suffered from in 2018. Not only that, but his stomach, in Farah’s opinion, looked worse than ever before.
“It’s a little disappointing. Honestly, I can say I’m a little disappointed because… the way he talked I was like, ‘Oh my god this is going to be his show.’ He really made us all believe he is right on the money. And Phil never said anything like that and he didn’t deliver, you know? But then as soon as he came out I was like, ‘Oh my god his stomach is worse.’ He didn’t even not fix it. It looked worse.”
Farah made a point to mention that Heath is still one of the greatest of modern bodybuilding. In fact, his physique was still impressive compared to most on stage. That’s why ultimately, George Farah 100% agrees with the final score given to Heath.
“And I love Phil as a person. I’m just saying as a bodybuilder, they placed him exactly where he belonged. That’s why I feel… because he deserves some respect. Because he still ahs one of the best double biceps, glutes were in, striated hamstring, everything. But that stomach man. It just took a lot off his brilliance.”
It’s commonly known at this point that Phil Heath was dealing with a few surgeries over the years that was affecting his ability to bring in his stomach. Some fans even noticed a difference in the symmetry of his abs due to the surgery. Unfortunately, it seemed as if Phil’s prime was behind him. That is, unless he can bring out something shocking the next time he competes – if he decided to return again.
You can watch George Farah’s full comments on Phil Heath’s Olympia 2020 physique in our latest GI Exclusive interview segment above.
Steve Reeves Profile & Stats
The biography, life, and accomplishments of Steve Reeves
Steve Reeves is still to this day an inspirational and accomplished bodybuilder known for his size on the global stage. With a successful career as a bodybuilder and an actor, Reeves held the title of Mr. America, Mr. World, and Mr. Universe before switching gears and going into acting.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Stephen L. Reeves
Weight
Height
Date Of Birth
215-225 lbs.
6’1″
01/21/1926
Profession
Era
Nationality
Bodybuilder, Actor, Writer, Trainer
1940, 1950, 1960
American
Biography
Steve Reeves was born in Montana and became interested in bodybuilding in high school. He was enlisted into the U.S. Army upon graduation and served in the Philippines before returning to the United States and going to college in California to be a chiropractor. However, Reeves had begun training again and would soon enter into his first competition, one that would launch him into a dominating and successful bodybuilding career.
He won his first competition, Mr. Pacific Coast, and continued to compete having fallen in love with the sport. In a pre-Mr. Olympia era, Reeves would go onto win Mr. America, Mr. World, and Mr. Universe. After being contacted by an acting agent, he would soon become more than just a world class bodybuilder.
Reeves made the decision to move to New York City where he began to study acting. As fate would have it, the roles began to come in and Reeves would star in 18 movies from 1954 to 1969. Such movies included Athena, Hercules, Goliath and the Barbarians, The Trojan Horse, and A Long Ride From Hell.
After a lucrative career, injuries, stress, and a market that no longer looked for his type of movies, Reeves made the choice to retire and spent the last decades of his life in California. He enjoyed writing, breeding horses, and promoting drug-free bodybuilding, going back to his roots of what got him to where he is.
Reeves died in May of 2000.
Training
When it came to Reeves’ training, he would work all muscle groups around 3-4 times a week. On off days, he would stay active with a walk or a swim but do his best to give his body the rest it needed.
Day 1 – Chest
Incline Dumbbell Press: 3 sets, 10 reps
Flat Bench Press: 3 sets, 10 reps
Dumbbell Fly: 3 sets, 12 reps
Push-Ups: 3 sets, 15 reps
Decline Push-Ups: 3 sets. 10 reps
Day 2 – Shoulders
Barbell Snatch: 3 sets, 8 reps
Overhead Press: 3 sets, 10 reps
Front Raise: 3 sets, 10 reps
Side Raise: 3 sets, 10 reps
Rear Dumbbell Fly: 3 sets, 12 reps
Day 3 – Legs
Barbell Squat: 3 sets, 8 reps
Leg Press: 3 sets 10 reps
Walking Lunges: 3 sets, 15 reps
Front Squat: 3 sets, 10 reps
Calf Raises: 3 sets, 12 reps
Day 4 – Arms
Dumbbell Curls: 3 sets, 10 reps
Dumbbell French Press: 3 sets, 10 reps
Incline Dumbbell Curls: 3 sets, 8 reps
Triceps Extension: 3 sets, 10 reps
Standing Curl with Bar: 3 sets, 12 reps
Day 5 – Back
Bent Over Bar Row: 3 sets, 10 reps
Low Bar Row: 3 sets, 8 reps
Dumbbell Row: 3 sets, 12 reps
Dumbbell Shrug: 3 sets, 10 reps
Barbell Shrug: 3 sets, 15 reps
Deadlift: 3 sets, 8 reps
Nutrition
When it came to nutrition, Reeves made sure to really pack a punch and get all those vital nutrients into his body as efficiently as possible. With high amounts of protein and plenty of leafy greens, this helped fuel his workouts and recovery so he could see that amazing growth.
Meal #1
Custom Power Drink
1 banana
14 ounces freshly squeezed orange juice
1 tbsp. Knox gelatin
1 tbsp. honey
2-4 raw eggs
2 tbsp. protein powder
Meal #2
This would typically involve some sort of lean protein (grilled chicken or lean steak) with a small amount of carbs, mixed vegetables, and fresh fruit to cover all of his bases.
Meal #3
Typically, this meal was a large salad with oil and vinegar as the dressing. It would have a source of lean protein like turkey, fish, or chicken, and typically a serving of carbs like whole grain bread, potatoes, beans, or rice.
Supplementation
While Reeves used his own form of supplementation, most notably a protein powder in his power drink, it is important to know some other supplements around today that can really boost your gains to new heights. For all of your pre-workout needs, looking to a high-quality pre-workout supplement can provide for muscle pumps and energy to keep you going strong. A BCAA intra-workout product can reduce fatigue and allow for better recovery continuing to hydrate your muscles. And of course, for those looking to shed that unwanted fat and have a stellar physique like Reeves, a fat burner can do the trick and really give you the edge when it comes to sculpting and shedding that stubborn belly fat.
Competition History
1946, Mr. Pacific Coast
1947, Mr. Pacific Coast
1947, Mr. America
1948, Mr. USA
1948, Mr. World
1948, Mr. Universe
1949, Mr. USA
1950, Mr. Universe
2021 IFBB Puerto Rico Pro Competitor List and Preview
The 2021 Puerto Pro competitors list has been revealed.
This weekend’s Puerto Pro will showcase some of the best of the best in the IFBB. The Men’s Open Bodybuilding division features some of the top pros in the game today. Competitors have a great chance to showcase their abilities and physiques at this Olympia qualifier.
Akim Williams vs Hassan Mostafa
Akim Williams in particular has a great opportunity here. Williams has been showcasing a pretty incredible physique in the off season. With competitors like Hassan Mostafa ready to battle for a spot at the Olympia, Williams will have his hands full.
Hassan Mostafa may have fallen short in the previous two competitions, but his willingness and determination is pushing him forward. Akim Williams will have to be diligent if he hopes to secure his position at the Olympia.
Competitor List
With ten divisions competing at this show, a great deal of athletes will be battling to earn their ticket to the Olympia. Below is the full competitors list for the 2021 Puerto Rico Pro.
Men’s Open
Eddie Bracamontes (US)
Jamie Christian-Johal (United Kingdom)
Camilo Diaz (US)
Dorian Haywood US)
Theo Leguerrier (France)
William Martins (Brazil)
Hassan Mostafa (Egypt)
Andrea Muzi (Italy)
Andrea Presti (Italy)
Mohamed Shaaban (US)
Robin Strand (Canada)
Akim Williams (US)
212 Division
Piotr Borecki (Poland)
Gaetano Cisternino Jr. (US)
Isaiah Hawthorne (US)
Boas Henrique Oliveira (Brazil)
Robert Taylor (United Kingdom)
Classic Physique
Sam Adiki (US)
Neil Currey (United Kingdom)
Christopher Hunte (US)
Gregory Kerr (US)
John Small (US)
Herbert Surita (Puerto Rico)
Men’s Physique
Todd Love Ball Jr. (US)
Alessandro Cavagnola (Italy)
Dani Dal (US)
Raynor Ferguson (US)
Anthony Gilkes (US)
Alex Hessam (US)
Mehdi Kabbadj (US)
Luis Leon (Costa Rica)
Diogo Montenegro (Brazil)
Alan Olvera (US)
Darrell Rabess (United Kingdom)
Victor Ramirez (Costa Rica)
Ramses Rams (Spain)
Scott Schulze (US)
Franklin Turner (US)
Eric Wildberger (Brazil)
Women’s Bodybuilding
Nadia Capotosto (Italy)
Susanna Jacobs (US)
Jennifer Sweeney (US)
Fitness Division
Anna Chism (US)
Debbie Fowler (US)
Tamara Vahn (Canada)
Derina Wilson (US)
Figure Division
Jessica Belt (US)
Luana Carparelli (Italy)
Theresa Dekker-Buie (US)
Analia Galeano (Argentina)
Jacquelyn Hurry (US)
Jennifer Iritano (US)
Desiree Jackson (US)
Karrie Kallbach (US)
Kristen McGregor (Jamaica)
Samantha Mills (US)
Brittanie Molina (US)
Jessica Reyes Padilla (Puerto Rico)
Danielle Rose (US)
Lauren Roussel (US)
Laura Saccomoni (Paraguay)
Erin Thomson (Scotland)
Sheena Wilson (US)
Bikini Divison
Elisangela Angell (Brazil)
Milena Bonio (United Kingdom)
Dulce Cristal Lopez Castellanos (US)
Mayra Yudith Rocha Hernandez (Mexico)
Lauren Huddleston (US)
Maria Julia Lemos (Brazil)
Ottavia Mazza (Italy)
Abbi Gaetano (US)
Shelby Pierce (US)
Stella Roberts (US)
Alexandria Ross (US)
Cristane Silveira (Brazil)
Whitney Spence (US)
Francesca Stocia (Italy)
Women’s Physique
Rachel Aronson (US)
Cindy Baggelaar-Reyes (US)
Christina Bitner (US)
Teresa Brooks (US)
Daphney Carter (US)
Alejandra Chacon (Spain)
Tanya Chartrand (Canada)
Marysel Cruz Cruz (Puerto Rico)
Heather Grace (US)
Ann Gruber (US)
Katherine Hall (US)
Kiera Hall (US)
Jennifer Jaques (US)
Marcel Mayfield (US)
Stacey Nunez (US)
Rebecca Short (US)
Jennifer Singleton (US)
Aubrey Whitley (US)
Julia Whitesel (US)
Candice Willmore (US)
Margita Zamolova (Czech Republic)
Elisama Manuel Benta Zorzetto (Brazil)
Wellness Division
Jennifer Bryant (US)
Devyn Cambre (US)
Julia Chitarra (Brazil)
Casey Delong (US)
Ellis Gonzalez (US)
McKayla Measner (US)
Lori Penn (US)
Lorena Ragusa (US)
Katherine Lebroon Virola (Puerto Rico)
Kenea Yancey (US)
With only a few more shows that will allow competitors to qualify for the Olympia, this show is a major one. Who do you think will win at the Puerto Rico Pro?
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.
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best 9 Creatine Supplements To Buy For Strength Building (Updated 2021)
Creatine is a powerful supplement on the market to boost muscle growth, enhance focus, and increase recovery for all your bulking needs.
Creatine is a very popular supplement on the market for athletes of all experience levels with great potential to increase muscle growth, enhance focus, provide for better bulking, and boost recovery. As a widely researched and staple supplement on your shelf, this safe and effective supplement can seriously enhance your muscle mass, strength and performance. While we are all looking for the edge to get us over that training bump, creatine promotes strength, power and endurance.
When looking for the best creatine supplements, it is important to look for those top tier products on the market that focus on bulking, muscle growth, and aiding in recovery. Helping to raise muscle ATP energy to power growth while recharging muscle for your next session will allow you bounce back faster and still see great gains. By stimulating proteins, stem cells, strength, and growth factor used to build quality muscle, you will build a physique others will surely envy. Of course, our workouts do tend to be grueling and by increasing your work capacity, this will ensure your muscles get great work done across all strength and endurance activities without limiting muscle growth and repair.
We put together this list of The Best Creatine Supplements to buy on the market to restore muscles and enhance your performance to the next level. With a high-quality product, your gains will surely grow so you can focus on any competition or sport specific needs that require your utmost attention.
The Best Creatine Supplements To Buy in 2021
Best Creatine Overall: Transparent Labs StrengthSeries Creatine HMB
Amount Of Creatine
5,000mg
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop 30 minutes after a workout.
Although one of the more expensive creatine supplements available, Transparent Labs creatine 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.
Pros
Clean ingredients
No artificial additives
Great flavors and benefits
From a reputable and trusted company
Cons
Premium priced option
Only available through their website
Price: $39.00/ 30 servings
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Best Creatine Pills: Performance Lab Maintain
Amount Of Creatine
3,000mg
Number Of Servings
10
Serving Size
6 NutriCaps
Best Way To Take
Take 3 capsules in the morning and 3 capsules in the afternoon on an empty stomach on rest days.
This supplement from Performance Lab can restore depleted muscles on your rest day with 12 hours of steady anabolic nourishment. It can reload your muscles with key sport nutrients, provides extended-relief muscle growth support, and promotes strength, power, focus, and endurance. With three ingredients, creatine monohydrate being the biggest, this has the power to upgrade your rest day to new heights. The ultramodern design and easy to swallow capsules are great for digestion and bulking and comes from the best in sports nutrition technology on the market.
Pros
Amazing natural ingredients
Optimal effectiveness
Ultramodern design allows for maximum absorption
Cons
Premium priced product
Only available from their website directly
Price: $30.60/ 10 servings
Click here for the best price
Best Creatine Monohydrate: Kaged Muscle CreaClear
Amount Of Creatine
5g
Number Of Servings
53
Serving Size
1 scoop
Best Way To Take
Mix one scoop with 8-10 ounces of water or juice and shake or stir or 20-30 seconds. Consume in the morning, mid-day, or before bed.
Kaged Muscle CreaClear is the perfect muscle building creatine supplement for anyone looking to improve strength and size while still optimizing recovery between workouts. As a great product to accelerate muscle gain and bulking, this will help fuel muscle strength and power, reset for better muscle recovery, and aid in high-intensity work with increased focus. With zero artificial colors and flavors, this product contains no banned substances and is a fantastic creatine monohydrate on the market.
Pros
Superior mixing and solubility
5g of clean creatine monohydrate
No artificial colors or flavors
No banned substances
Cons
Some flavor options would be nice
Price: $19.99
Click here for the best price
Use code GENIRON10 for 10% off!
Best For Post-Workout: Legion Recharge
Amount Of Creatine
5g
Number Of Servings
60
Serving Size
1 scoop
Best Way To Take
Mix 1 serving with 10-12 oz. of water with your post-workout meal.
This post-workout supplement from Legion is a 100% natural post-workout drink that boosts muscle growth, improves recovery, increases focus, and reduces muscle soreness for all your bulking needs. With four great flavors and three main ingredients, this naturally flavored supplement is perfect for giving you a healthy and effective recovery product. Each ingredient is well-researched and clinically dosed with no added artificial food dyes, fillers, or junk to give you a great post-workout supplement for muscle soreness.
Pros
Great natural supplement for muscle building and recovery
Amazing taste with natural sweeteners
Cons
May cause stomach and digestive problems
Price: $35.99/ 60 servings
Click here for the best price
Best Creatine For Muscle Gains: Transparent Labs StrengthSeries Creatine HMB
Amount Of Creatine
5,000mg
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop 30 minutes after a workout.
Although one of the more expensive creatine supplements available, Transparent Labs creatine 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.
Pros
Clean ingredients
No artificial additives
Great flavors and benefits
From a reputable and trusted company
Cons
Premium priced option
Only available through their website
Price: $39.00/ 30 servings
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Best For Bulking: Kaged Muscle CreaClear
Amount Of Creatine
5g
Number Of Servings
53
Serving Size
1 scoop
Best Way To Take
Mix one scoop with 8-10 ounces of water or juice and shake or stir or 20-30 seconds. Consume in the morning, mid-day, or before bed.
Kaged Muscle CreaClear is the perfect muscle building creatine supplement for anyone looking to improve strength and size while still optimizing recovery between workouts. As a great product to accelerate muscle gain, this will help fuel muscle strength and power, reset for better muscle recovery, and aid in high-intensity work with better focus. With zero artificial colors and flavors, this product contains no banned substances and is a fantastic creatine monohydrate for bulking on the market.
Pros
Superior mixing and solubility
5g of clean creatine monohydrate
No artificial colors or flavors
No banned substances
Cons
Some flavor options would be nice
Price: $19.99
Click here for the best price
Use code GENIRON10 for 10% off!
Best Creatine For Women: Performance Lab Maintain
Amount Of Creatine
3,000mg
Number Of Servings
10
Serving Size
6 NutriCaps
Best Way To Take
Take 3 capsules in the morning and 3 capsules in the afternoon on an empty stomach on rest days.
This supplement from Performance Lab can restore depleted muscles on your rest day with 12 hours of steady anabolic nourishment. It can reload your muscles with key sport nutrients, provides extended-relief muscle growth support, and promotes strength, power, focus, and endurance for serious bulking. With three ingredients, creatine monohydrate being the biggest, this has the power to upgrade your rest day to new heights. The ultramodern design and easy to swallow capsules are great for digestion and comes from the best in sports nutrition technology on the market.
Pros
Amazing natural ingredients
Optimal effectiveness
Ultramodern design allows for maximum absorption
Cons
Premium priced product
Only available from their website directly
Price: $30.60/ 10 servings
Click here for the best price
Best Premium Blend: Staunch Creatine Five
Amount Of Creatine
4,950mg
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with water.
Staunch Creatine Five is a synthesized blend that contains 5 optimized forms of creatine working in tandem to make this one of the best creatine products. Creatine monohydrate, MagnaPower creatine, tri-creatine malate, creatine pyruvate, and creatine anhydrous are all found in this powerful blend and delivers more creatine by weight than any other form of the best creatine on the market making it a good buy. The blend of creatine allows the body to break down, process, and use the maximum amount of creatine ingested — virtually nothing is wasted.
Pros
Great formula packed with five forms of creatine
Awesome benefits for focus and bulking
Great flavor
Good price
From a reputable company who knows sports supplements
Cons
Does contain sucralose and other artificial flavors with unspecified amounts
Price: $29.00/ 30 servings
Click here for the best price
Check out our individual review for Staunch Creatine Five here!
Best For Mixing: MyProtein Creatine Monohydrate
Amount Of Creatine
5g
Number Of Servings
200
Serving Size
1 tsp.
Best Way To Take
Mix 1 tsp. with 6-8 fl. oz. with desired beverage.
MyProtein Creatine Monohydrate is a vegetarian, vegan, and gluten free creatine powder made convenient for all of your goals. This hard hitting powder is scientifically proven to increase physical performance by improving overall power. Great for everyone, this pure creatine supplement will pump you with this naturally occurring substance to provide for even better recovery, focus, and muscle growth. MyProtein brings this straight creatine supplement to enhance all of your training and bulking goals.
Pros
Hard hitting formula
Great for increased physical performance
Conducive to almost all diets
Cons
Bitter after taste being unflavored
May contain less per amount than advertised
Price: $23.75/ 200 servings
Click here for the best price
Benefits Of Creatine
Increase strength: Increases blood flow through overworked muscles to provide for muscle pumps and really build that desired strength.
Improve metabolism: Controls insulin sensitivity and glycemic control for fat loss and providing fuel (1) so you tackle weight loss needs and change your body composition to something others will envy.
Boost athletic performance: Enhance power output and refuel energy stores to support recovery and growth (2) to boost any performance goals you seek to accomplish.
Promote better mental capacity: Increases oxygen utilization in the brain to boost memory and processing speed when enduring grueling workouts while enhancing focus so you stay locked into each exercise.
Types Of Creatine
Creatine Monohydrate: A pure form of creatine, this can work to increase endurance by removing lactate faster out of the muscles. It will also aid in muscle growth and burn more calories at rest (3).
Creatine HCL: Creatine bound to hydrochloric acid for increased bioavailability and limits side effects so you get an effective dose of this supplement.
Tri-Creatine Malate: Combines creatine and malic acid that helps your body absorb more creatine. This will lead to higher ATP levels (4).
Creatine Anhydrous: The most potent form, this will increase muscle mass and enhance sports performance (5) by directly hitting your body.
Creatine Pyruvate: A combination of creatine and pyruvic acid, this is great for muscle recovery and gains and has good absorption properties.
How We Choose
When it comes to choosing a creatine supplement, you need the most clean products out there to boost your overall health and gains. We look for what forms of creatine are used and at what dose, for that will greatly affect your gains. Knowing the type you are looking for can also help you decide which option is best for you. When looking at each product, we also pay close attention to the company and their reputation. Many groups try and pump out supplements and take quantity over quality, which is not what you need. A quality brand will work for you as you seek to boost not only training and performance, but also health and wellness. Lastly, we take price into heavy consideration because we know this stuff can get expensive. Looking at affordable options on the market that are still great products makes this list a great place to shop.
FAQ Section
What is the best creatine?
Transparent Labs StrengthSeries Creatine HMB. This creatine supplement is clean and effective and will work to increase muscle strength while promoting lean body mass and decreased fat mass. With no artificial ingredients, this is a trusted product from a transparent company.
What is creatine?
Creatine is naturally found in your body and plays an important role in the production of energy. It works by increasing creatine phosphate stores in our muscles to consistently provide energy during workouts. It has been shown to increase strength, power, lean body mass, and performance.
Is creatine safe?
Creatine has been widely studied and is a safe and effective supplement to use. Always read the label on the respective product and seek expert advice if something remains unclear.
When is the best time to take creatine?
It is best to take creatine shortly before or after a workout, as this will work to fill those stores. On rest days, taking creatine can help maintain creatine levels in the muscles. Be sure to read each respective label so you get the most out of each supplement.
Wrap Up
Creatine is a great supplement on the market to add to your routine in efforts to maximize those gains and enhance recovery so you are primed and ready to for whatever challenge comes your way. A widely researched supplement, creatine is naturally occurring in your body and safe to take as a supplement to enhance all of these gains. Check out our list here of the best creatine supplements and really see what they can do for you to enhance all of your goals.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pinto, Camila L.; Botelho, Patricia B.; Pimentel, Gustavo D.; Campos-Ferraz, Patricia L.; Mota, Joao F. (2016). “Creatine supplementation and glycemic control: a systematic review”. (source)
Graham, A. S.; Hatton, R. C. (1999). “Creatine: a review of efficacy and safety”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Sterkowicz, Stanislaw; Tyka, Anna K.; Chwastowski, Michal; Sterkowicz- Przybycien, Katarzyna; et al. (2012). “The effects of training and creatine malate supplementation during preparation period on physical capacity and special fitness in judo contestants”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Victor Martinez Is Open To Rematch Jay Cutler In A Special “Exhibition” Show
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Victor Martinez would be more than happy to have a bodybuilding rematch with Jay Cutler.
Most bodybuilding fans know the infamous Olympia 2007 battle between Victor Martinez and Jay Cutler. Many believed that Martinez was a shoe-in to defeat Cutler and become the new Mr. Olympia. That ultimately didn’t happen. In a major upset, Cutler retained his champion. To this day many fans and even athletes believe Martinez should have won that show. Now all these years later and with the rise of “super fights” in boxing – could we one day see a rematch between them? In our latest GI Exclusive interview, Victor Martinez opens the possibility of an exhibition rematch with Jay Cutler.
For Victor Martinez, his bodybuilding career didn’t go as expected. By 2007, he was one of the biggest threats to the Mr. Olympia title. The controversial loss to Jay Cutler still stands out as a big moment in bodybuilding history. After that, Martinez found himself incarcerated, which completely removed his ability to maintain his superior physique. His attempt to return was chronicled in the original Generation Iron in 2013.
Since then, Victor Martinez has had some ups and downs in the sport. He’s found some success on major bodybuilding competitions – but never came as close to Olympia victory as he did in 2007. Most recently, he hardly competes.
That’s why during our most recent interview, we asked him what his future plans are in and out of bodybuilding. He is a man who has started a few businesses in the past. He has an entrepreneurial spirit – and is eyeing a few options ahead. But what about in terms of competitive bodybuilding?
Victor Martinez admitted he has little reason to return to seriously competing. But there was one catch. He discussed how he would be open to rematching Jay Cutler. Not in a tried and true IFBB league show – but instead as a sort of super match. Something similar to the recent super fight between Logan Paul and Floyd Mayweather.
“Now I’ll tell you one thing. The only way I will compete is that if we do some Mayweather or Connor stuff.,” Victor Martinez states in our interview. He continues:
“Let’s say Jay Cutler says, ‘Vic I want to challenge you’ or say I want to challenge Jay. Let’s go for a one on one pay per view, you know, and make it American Idol type – let them choose the winner. Let’s collect funds Jay.”
At this point, the entire conversation is completely theoretical. There is no match being prepared and not even a clue if Jay Cutler would be interested. But one thing that’s important to note – is that Martinez states this is the only way he would compete again.
It seems whether or not this dream rematch will come true – that Victor Martinez has little interest in competing within the traditional IFBB path. He’s moved onto other future plans. Whether or not that would include a special battle against Jay Cutler… well, maybe it will become a reality if the fans make enough noise after his statement.
You can watch Jay Cutler discuss his future plans and his dream rematch against Jay Cutler in our latest GI Exclusive interview segment above!