Muscle Chemistry Archive
Mastering The Straight Arm Pulldown
The straight arm pulldown is an excellent lat-isolating strength exercise which has been derived from the classic lat pulldown exercise. Unlike the lat pulldown, the straight arm variation involves assuming a standing position rather than seated. Additionally, as the name suggests, the exercise involves maintaining straight arms throughout the entirety of the movement, whereas the lat pulldown involves a large degree of elbow flexion.
Straight Arm Pulldown Analysis
The exercise can be considered an isolation exercise which means that movement occurs across one joint only – in this case, the shoulder joint. The lat pulldown, meanwhile, would be considered a compound exercise as movement is generated across more than one joint – the shoulder and elbow (1).
Isolation exercises are specifically beneficial when looking to develop specific muscles or muscle groups. Performing isolation exercises regularly can also facilitate improvements with bigger, heavier compound exercise and may also assist in ironing out any muscular weaknesses and imbalances that exist.
In the case of the straight arm pulldown, the idea is to isolate the latissimus dorsi – the biggest and most powerful muscle group of the back. While the lat pulldown does work the lats to a significant degree (2), the lats work through a shorter range of motion when compared to the straight arm pulldown. The large range of motion found with the straight arm pulldown increases the demand and stress on the lats which forces it to adapt and grow stronger.
While it is the lats that are predominantly driving the movement of the straight arm pulldown, there are other muscles and muscle groups that work to generate and control movement. The rhomboids and traps (upper back), the rear deltoids (back of the shoulders), triceps (upper arm), pectorals (chest) and core, must all contract in some capacity to assist in the movement.
Straight Arm Pulldown Benefits
In addition to strengthening the lats, there are a number of benefits associated with regularly performing this exercise. Firstly, this exercise is excellent for improving the mind-muscle connection. As the name suggests, the mind-muscle connection simply refers to the level of activation felt when performing exercise. Studies suggest that one can actually increase the level of muscle activation by focussing on the working muscle when exercising (3).
The lats are notoriously difficult to “feel” and many lifters find it challenging to feel the lats contracting and relaxing during conventional lat pulldown-type exercises. With the increased range of the straight arm pulldown and the fact that this is an isolation exercise, it becomes much easier to feel the lats.
As mentioned earlier, isolation exercises can have a substantial impact on improving movement and form with compound exercises. This is certainly the case with the straight arm pulldown and the deadlift.
The pulldown strengthens the lats and places them in a similar position to the deadlift. For many people, the deadlift can be a very tricky exercise to learn and rounding of the spine is a common problem.
Often, this rounding can be overcome by engaging the lats. Because the lats assist in lumbar spine flexion and extension (4), learning to activate them properly can help in maintaining a neutral spine alignment. Therefore, performing the pulldown regularly will strengthen the lats, allow for a greater engagement during the deadlift and facilitate deadlift form.
Straight Arm Pulldown Coaching Points
For the straight arm pulldown, a cable pulley and attachment are required. A rope is recommended as the attachment as it will allow for the greatest range of motion. A bar will suffice, however, the range will be slightly more limited using a bar, as the legs prevent the bar moving further back. The rope, however, allows the user to continue pulling backward until the hands are aligned the hips.
Increasing the range of motion will have a knock-on impact on the amount of the lat activation. As suggested earlier, the greater the range, the greater the activation of the muscle. If possible, consider using two ropes rather than one; this will allow for a wider grip and may enhance activation further.
In order to effectively perform the straight arm pulldown, follow the 6 coaching points below.
1) First, select a high pulley, or if adjustable, move the pulley up until it is approximately at head height. Attach the rope to the pulley and grasp both ends of the rope firmly.
2) Before moving into position, focus on pulling your shoulder blades back and down. Squeeze the muscles in order to hold the shoulder blades in this position throughout.
3) Pull your ribcage down, tuck your tailbone under the body and squeeze all core musculature. From there, focus on pushing your hips backwards so that your upper body tips forward by 30-45 degrees.
4) Still holding that solid position, step away from the pulley to create cable tension. As you move backwards, the arms should extended fully overhead and the feet set at hip-width. At this point, you should already be feeling a stretch in the lats.
5) From this position, maintaining straightness, drive the arms down in an arching motion until the hands are by the hips or even slightly beyond the line of the hips. Focus on squeezing the lats at this point.
6) In a controlled fashion begin to reverse the movement. Once again, maintain straight arms and focus on bracing the core in order to control the movement back to the starting point (5).
Look to complete 10 – 15 reps for 3 sets and ensure to rest for 1-2 minutes between sets.
As emphasized a number of times, it is vitally important to maintain straight arms at all times during this exercise. If flexion is allowed to occur at the elbow, some of the emphasis will move away from the lats and onto the triceps, biceps and rhomboids.
Using the Straight Arm Pulldown
As touched on earlier, the straight arm pulldown can have a knock-on impact on one’s deadlifting ability. Therefore, it may be appropriate to perform the pulldown, or another lat-specific exercise, prior to deadlifting. In addition to this, the stretch that is applied during the pulldown can enhance back and shoulder mobility and therefore, performing the exercise at the start of a workout, may be beneficial.
This pulldown variation may also prove to be useful for those who suffer with lower back issues. This is because the body position protects the lower back and the movements required do not involve any motion around the hips or spine.
If your goal is to build muscle size, consider perform 10-15 reps of the straight arm deadlift toward the end of the workout. For maximizing muscle growth, take short rest periods between sets as this will cause a large degree of muscle damage – a key mechanism for muscle growth.
Straight Arm Pulldown Progressions and Regressions
If the straight arm pulldown is a new exercise, be prepared to work with lighter loads for the first few weeks. This will give the nervous system time to safely learn the movement patterns required. If using the equipment is challenging or the movement feels uncontrolled, consider switching to a resistant band which will simplify the demands of the exercise substantially.
For those who find the arching arm movement a challenge, consider performing the exercise while standing more upright instead of hinging right over. This will reduce the stretch placed on the lats and consequently enhance movement control.
The most obvious way to increase the challenge of the pulldown is to add more load to the pulley. However, as mentioned earlier, it is possible to increase the range of motion by using two ropes or by selecting a longer rope which will effectively increase the intensity of the exercise.
Straight Arm Pulldown Alternatives
There are a couple of alternative exercises that can be performed to replicate the movement and stress of the straight arm pulldown. They are ideal for those who do not have access to a pulley and rope.
Dumbbell / Kettlebell Pullover
To set up for the pullover, grab a single dumbbell or kettlebell and lie back on a flat bench. Dig the heels into the floor and hold the weight in both hands directly above the chest. Keeping the arms straight, gradually lower the arms over the head until the upper arms are next to the head. The lats will be stretched out maximally at this point. From that position, drive the weight back up to the starting point above the chest.
Gironda Pulldown
The gironda pulldown is a combination of both a pulldown and a row. The movement places a great demand on a number of back muscles however, it does not provide the same type of isolation as a straight arm pulldown.
Final Word
The straight arm pulldown is undoubtedly one of the best lat isolating exercises. It can provide a wide range of benefits – from developing lat strength to improving one’s deadlift technique. Regardless of your health and fitness goals this exercise should be considered when designing a workout or training program.
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References:
1- Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2- Lehman, Gregory J; Buchan, Day Deans; Lundy, Angela; Myers, Nicole; Nalborczyk, Andrea (June 30, 2004). “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study”. Dynamic medicine : DM. 3: 4. doi:10.1186/1476-5918-3-4. ISSN 1476-5918. PMID 15228624.
3- Calatayud, Joaquin; Vinstrup, Jonas; Jakobsen, Markus Due; Sundstrup, Emil; Brandt, Mikkel; Jay, Kenneth; Colado, Juan Carlos; Andersen, Lars Louis (2016-3). “Importance of mind-muscle connection during progressive resistance training”. European Journal of Applied Physiology. 116 (3): 527–533. doi:10.1007/s00421-015-3305-7. ISSN 1439-6327. PMID 26700744.
4- Bhatt, C.R.; Prajapati, B.; Patil, D.S.; Patel, V.D.; Singh, Binodkumar G.P.; Mehta, C.D. (March 7, 2013). “Variation in the insertion of the latissimus dorsi & its clinical importance”. Journal of Orthopaedics. 10 (1): 25–28. doi:10.1016/j.jor.2013.01.002. ISSN 0972-978X. PMC 3768243. PMID 24403744.
5- “Straight Arm Pulldown”. exercise.wsu.edu.
Best Fat Burners On The Market For Fat Loss & Lean Muscle 2021
These fat burners and diet pills are the best on the market and will work for fat loss and lean muscle with top ranked ingredients.
Fat burners and diet pills are the perfect supplement to promote fat loss, lean muscle maintenance, prevent muscle breakdown, and provide for that solid energy boost. These best fat burners on the market today can do just that. Cutting and shedding that stubborn belly fat can be hard, but it isn’t impossible for your weight loss goals. With the right approach and top ranked ingredients, your body can respond to a high-quality fat burner to boost fat loss and promote better muscle maintenance. While a lot of fat burners may be full of nonsense, this list reflects the best burners and diet pills on the market so you can see those desired body changes you want most.
We’ve put together this list of the Best Fat Burners On The Market to promote fat loss and lean muscle retention because you deserve the best supplements around. Diet pills work well for their thermogenic properties and can be game changers when it comes to weight loss and that desired energy boost.
Best Fat Burners On The Market 2021
Best Overall Fat Burner: Burn Lab Pro
Number Of Servings
30
Serving Size
3 NutriCaps
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 3 capsules with water.
Burn Lab Pro is an all-around great fat burner on the market with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and a lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from one of the best fat burners.
Pros
Great ingredients designed to tackle weight and fat loss goals
No stimulating ingredients with an advanced formula
Safe and natural supplement for your overall health and wellness
From a reputable and high quality company
Cons
Premium priced option
3 capsules is a lot for serving size
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Best Stim-Free Fat Burner: Transparent Labs PhysiqueSeries Fat Burner Stim-Free
Number Of Servings
60
Serving Size
2 Capsules
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
PhysiqueSeries Fat Burner Stim-Free offers the benefit of being stim-free while not sacrificing the effect of the intended goal of fat burners. This product is great for those who are intolerant to stimulants but who are looking to optimize their fat loss efforts and increase those of muscle maintenance. As an effective stim-free fat burner, this product works to burn natural fat, control hunger and food snacking, and increase support for your metabolism from a weight loss supplement that works to burn stored belly fat for men and women. With a 100% honest formula, 6 ingredients backed by science, and no fillers or additives, these veggie capsules are perfect for those looking for fat loss and lean muscle retention without stimulants.
Pros
Great for those looking to optimize fat loss
Effective for burning belly fat, controlling cravings, and increasing metabolic support
Clean ingredients and an accurate formula
Cons
Does contain caffeine or other stimulants
Premium priced, high quality option on the market
Only available directly from their website
Price: $49.00
Click here for the best price
Check out our individual review for Transparent Labs Fat Burner Stim-Free here! Plus, use the promo code GENIRON10 for 10% off!
Best For Metabolic Support: Enhanced All Day Shred
Number Of Servings
30
Serving Size
1 scoop
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 1 scoop anytime of day.
Enhanced All Day Shred is a great fat burner with a formula of 15 clinically dosed ingredients with amazing results packed in four blends. These blends include a fat releasing blend, fat oxidation blend, thyroid support, and a supportive vitamin and mineral blend. Each works together with one another to offer increased metabolism for more calorie burn, the movement of fatty acids into cells for energy, the maintenance of healthy levels of essential nutrients to avoid deficiency, and the promotion of fat loss and lean muscle growth by boosting your metabolism and boosting thermogenesis while limiting your intake. With 15 ingredients, this powerful formula is great for evening fat loss. Packed with great ingredients, your weight loss and fat loss are improved with a healthy dose of essential nutrients to avoid deficiencies and allow your body to handle the stress of losing that stubborn fat.
Pros
No stimulants
15 ingredients offer amazing benefits like muscle maintenance
Verified by active buyers with a money back guarantee
Cons
The price is okay for the number of servings
Some have complaints about the taste
Price: $39.99
Click here for the best price
Check out our individual review for Enhanced All Day Shred here!
Best Transparent Ingredients Fat Burner: Transparent Labs PhysiqueSeries Fat Burner
Number Of Servings
60
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
Transparent Labs Fat Burner is a great supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting and how much you are getting from a fat burner supplement while shedding belly fat and promoting muscle maintenance. With just 9 ingredients, this formula works to give you everything you need to succeed in your weight loss journey while boosting your metabolism and giving you everything you want out of a thermogenic fat burner for that stubborn belly fat loss.
Pros
Researched-backed doses and an honest label
Safe and effective to help you lose weight while burning belly fat
No artificial sweeteners, coloring, or preservatives
Cons
A premium priced option on the market
Only available through their website
The amount of caffeine may be slightly high
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Best Premium Fat Burner: National Bodybuilding Co. Strongest Fat Burner
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules daily before a meal.
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss that gives you more control over the fat loss process. A clean, high-quality, and science-driven fat burner, this is designed for fat loss in more ways than one. A great formula, this fat burner is perfect for optimizing muscle building, recovery and muscle maintenance, working hard to burn that stubborn fat for increased fat loss, keeping your mind right so you can keep up the results long-term, and building lean muscle while changing your body composition. With 10 awesome ingredients, this supplement provides for consistent fat burn and a great promise on the changes you want most.
Pros
Clean, high-quality, and science-driven
Great ingredients
Effective benefits towards fat loss and lean muscle maintenance
Cons
Premium priced option on the market
Only available on their website
Price: $50.00
Click here for the best price
Best Fat Burner For Women: Cira Nutrition Flare Fat Burner
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.
Cira Nutrition Flare is a awesome fat burner to help you tone and feel good in your body. As a 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.
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
Click here for the best price
Best Vegan Friendly Fat Burner: Burn Lab Pro
Number Of Servings
30
Serving Size
3 NutriCaps
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 3 capsules with water.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burner supplement.
Pros
Great ingredients designed to tackle weight and fat loss goals
No stimulating ingredients with an advanced formula
Safe and natural supplement for your overall health and wellness
From a reputable and high quality company
Cons
Premium priced option on the market
3 capsules is a lot for serving size
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Best Fat Burner for the Money: Fighters Core
Number Of Servings
30
Serving Size
3 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules in the morning with breakfast.
Fighters Core is a great fat burning supplement to cut as much fat as possible while also maintaining and growing as much muscle as possible. This is the perfect fat burner for bodybuilders or anyone who engages in regular exercise often. Fighters Core is designed to promote the breakdown of fat, boost metabolic rate, preserve and build muscle tissue, and improve focus and energy levels for a great energy boost. This supplement is rigorously tested and side effect free while working to boost your metabolism to shed that unwanted belly fat and promote muscle maintenance while avoiding muscle breakdown. With 8 powerful and natural ingredients, each offers the best chance to see great results to optimize fat loss and muscle growth from fat burning ingredients.
Pros
Made from natural ingredients
Proprietary formula makes this a great fat burning supplement on the market
Promotes fat burn and growth of lean muscles
8 powerful ingredients
Cons
Does contain more than one stimulant
May cause unwanted jitters
Slightly high in price
Price: $49.00
Click here for the best price
Check out our individual review for Fighters Core here!
Benefits Of Fat Burners For Weight Loss
For those wondering about why taking a fat burner is important, here are some of the amazing benefits using these supplements can do. The best ones on the market will allow for serious gains to be made.
Boost metabolism: Really work to kickstart your metabolism so you start to burn stubborn belly fat and more calories for increased weight loss. This will allow for a better energy boost and less fat stored (1).
Appetite suppression: Eliminate hunger and snacking by working to suppress your appetite to promote stubborn belly fat from forming.
Sharp mental function: With fat being used for fuel, your energy levels and cognitive function will improve, allowing for more focus and alertness and the occasional serious energy boost.
Maintain lean muscle: Keep on that hard earned lean muscle while shedding fat so you don’t lost those sought after gains through proper muscle maintenance. With this, you will avoid the dreaded muscle breakdown.
Top Ranked Ingredients For Fat Burners
When looking for a good fat burner for fat loss and muscle maintenance, there are some key ingredients to look for to really boost all areas of your weight loss journey. These top ranked ingredients include:
Chili Pepper Extract: Increases metabolism and works to decrease body fat while aiding in weight loss. This will also help control your appetite for less snacking (2).
Coleus Forskohlii: Boosts thermogenesis and other fat burning properties to affect weight loss.
Black Pepper Extract: Helps break down fat cells for increased fat loss. Also, this can increase absorption to get nutrients into your body faster.
GTF Chromium: Increases your metabolism and reduces food cravings. This has a link to energy and performance as well.
HMB: Perfect for cutting calories and aiding in weight loss, this can help promote lean muscle and proper maintenance (3).
MCT Oil: Can promote weight loss and is a good energy source. May also help reduce lactic acid build-up in athletes (4).
Caffeine: Boosts thermogenesis for increased weight loss and fat loss while also increasing energy (5).
How To Find The Best Fat Burners On The Market
When looking at these fat burners, it is important to look for one that is natural, safe, and contain clinically backed and top ranked ingredients. Companies that have a good reputation and that are transparent with their labels will be great brands that you can rely on to only get the best when it comes to your weight loss and fat loss goals. You should also see results quickly when using a fat burner and these results should last a long time. Sustainability with any supplement is key and should not be overlooked given their long-term effects.
How We Choose The Best Fat Burners
For us, putting together this list was important because we know you need and deserve the best fat burners around to boost weight and fat loss while also aiding in lean muscle retention. We look at the reputation of each brand, for the company behind each product should work for you. The ingredients list is vital for us in determining which products make the list because you need those top ranked ingredients to see results. Effectiveness and price are of course highly important because we know how expensive supplements can get and you deserve to have the best supplement at the right price.
FAQ Section
What is the best fat burner?
Burn Lab Pro. This burner is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burner supplement.
Are fat burners safe?
Fat burners are generally safe for active people looking to lose weight. Always read the label for further directions and to see what top ranked ingredients are included. This list contains fat burners from reliable companies so you only get the best out of each supplement.
How do I know if I need to use one?
If you are active and still struggle to lose belly fat, then a fat burner can be a great tool. The top ranked ingredients included in these supplements are effective and can work wonders for your weight loss goals. If you still have questions, talking with a specialist is never a bad idea.
Are fat burners different for men and women?
Generally, fat burners for men and women are the same with tweaks to the ingredients and dosing. On the whole, fat burners work to give you the best boost when it comes to weight loss and fat loss but always read the label to make sure it is right for you. For men and women, they will contain top ranked ingredients.
Wrap Up
Fat burners are great supplements on the market to help tackle any and all weight loss and fat loss needs. Looking to top ranked ingredients and what’s hot on the market right now can prove vital to giving you the best chance at seeing results. These supplements can work to assist your fat loss need while also working on retaining muscle and keeping on that lean muscle. With a healthy diet and proper exercise, fat burners and diet pills can work wonders for your gains.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Ajinomoto USA, INC. (2009). “Effect of Chili Pepper Extract on Weight and Fat Loss and Metabolism Increase”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
St-Onge, M-P; Bourque, C.; Jones, P. J. H.; Ross, R.; Parsons, W. E. (2003). “Medium-versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women”. (source)
Tabrizi, Reza; Saneei, Parvane; Lankarani, Kamran B.; Akbari, Maryam; et al. (2018). “The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials”. (source)
5 Ways To Progress in the Gym Without Lifting Heavier Weights
5 Ways To Build Muscle While Lifting Moderate Weights
Contrary to popular belief, you can build muscle and progress towards your goals by lifting a moderate amount of weight. You don’t need to lift as much as a powerlifter to build muscle mass.
You should gravitate towards using moderate weights if you want to remain injury free. Using heavier weights can put a lot of stress on your joints and muscles which increases the probability of an injury while training.
Determine What is “Heavy” For You
Every individual has varying levels of strengths so it’s important you know how heavy is “heavy” for you. A good way to find out challenging weights is to test your one rep maximum or 1RM.
It’s recommended that you warm-up and ask someone for a spot if you’re attempting a 1RM, especially if you’re a beginner. Once you know your 1RM, you should be using anywhere between 50-75% of your 1RM for your moderate weight training.
Use a Higher Rep Range
Since you’ll not be challenging your body with heavier weights, you need to make up for it by increasing the number of repetitions. While using moderate weights target anywhere between 12-15 repetitions on every exercise.
Performing higher repetitions puts your body in the state of hypertrophy. Muscle hypertrophy is the growth and increase of the size of muscle cells resulting from performing a higher rep range. Muscle hypertrophy can result in an increase in muscle size and fat burn as it recruits your cardiovascular system.
Use Advanced Training Techniques
You need to constantly challenge your muscles if you want them to grow. Using advanced training techniques like supersets, drop sets, intra-set stretching, etc. is a great way of shocking your muscles into growing.
There are many types of advanced training techniques so you can try a different one each day of the week. It’s also important to switch up your training program so your body doesn’t get comfortable with your workouts.
Fix Your Diet
Diet is a major aspect of building muscle. If your diet is not on point, you won’t be gaining muscle mass no matter how hard you train. A small change in your diet can spark muscle growth when you’ve hit a plateau and you’re blaming your workouts for it.
When you’re working for a goal physique, it’s important that you count your calories and macros. While counting calories isn’t the most convenient of things, it can make all the difference in your progress.
Focus on Recovery
Your body undergoes changes when you’re asleep. You break muscle while you’re in the gym and gain muscle mass when you’re resting. You need at least 7-8 hours of sleep every night to recover optimally.
You should give enough time to your muscles to recuperate before you train them again. A general rule of thumb is to wait for three days before training the same muscle group again. You should also explore using supplements to help you with your recovery.
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World’s Strongest Man 2021 Day Two Results & Recap
A complete breakdown of the World’s Strongest Man 2021 Day Two Qualifier
After day one of the World’s Strongest Man 2021 – Brian Shaw, Tom Stoltman, and JF Carion were leading the pack with some impressive numbers. The first day also saw a number of competitors drop out due to injuries. Luke Richardson and Terry Hollands both were forced out of the event, Richardson due to a bicep injury, Hollands due to a “pretty serious” injury incurred in the Loading Medley.
Day two of the World’s Strongest Man 2021 qualifier featured only two events. Unlike the first day, the groups only competed in one event each. Despite a smaller number of events – fan favorites the Train Pull and the Fingal’s Fingers were the two events on display today.The crowd was riled up for a truly exciting spectacle of strength.
During the course of events on day two, Chris Van der Linde was confirmed to have dropped out of the competition due to an undisclosed injury. This comes after both Luke Richardson and Terry Hollands withdrew from the event previously.
World’s Strongest Man 2021 Day Two Events
Fingal’s Fingers – Groups One, Four, and Five
Train Pull – Groups Two and Three
With day two of the event coming to a close, here are the results and current standings.
WSM 2021 Leaderboard
*Note: official results are still pending as the train pull event is still in progress.
Rank
Name
Points
Group 1
1
Brian Shaw
13.5
2
Maxime Boudreault
10
3
Aivars Smaukstelis
9.5
4
Gavin Bilton
7
5
Travis Ortmayer
5
Group 2
1
Tom Stoltman
9
2
Mark Felix
8
3
Evan Singleton
5
4
Johnny Hansson
5
5
Trey Mitchell
3
Group 3
1
JF Caron
9
2
Mikhail Shivlyakov
7
3
Robert Oberst
5
4
Eythor Ingolfsson Melsted
5
5
Luke Richardson
2 (withdrew)
Group 4
1
Konstantine Janashia
13
2
Terry Hollands
10
3
Jerry Pritchett
9
4
Chris van der Linde
7 (withdrew)
5
Adam Bishop
3 (withdrew)
Group 5
1
Kevin Faires
11
2
Luke Stoltman
11
3
Bobby Thompson
10
4
Oleksii Novikov
10
5
Ervin Toots
3
WSM 2021 Day Two Qualifier Results
Fingals Fingers
Strongman athletes flip 400-660 pound poles down a 25 meter course. The athletes are scored for time in this event. Groups one, four, and five competed.
Group One
Brian Shaw – 5 fingers in 0:40:47
Aivars Smaukstelis – 4 fingers in 0:31:38
Travis Ortmayer – 4 fingers in 0:31:75
Maxime Boudreault – 4 fingers in 0:41:07
Gavin Bilton – 4 fingers in 0:46:62
Group Four
Jerry Pritchett – 4 fingers in 0:41:00
Konstantine Janashia – 3 fingers in 0:26:48
Adam Bishop – 3 fingers in 0:27:20
Chris Van Der Linde – withdrew
Terry Hollands – withdrew
Group Five
Oleksii Novikov – 4 fingers in 0:28:44
Luke Stoltman – 4 fingers in 0:28:92
Bobby Thompson – 4 fingers in 0:36:25
Kevin Faires – 4 fingers in 0:36:31
Ervin Toots – 3 fingers in 0:29:44
Train Pull
Strongman athletes must pull a 50-80 ton train car down a 20 meter track. The athletes are scored for time. Groups two and three competed in this event. At the time of this writing, the event is still underway. Stay tuned for updates on the results as they become available.
Group Two
Mark Felix –
Johnny Hansson –
Trey Mitchell –
Evan Singleton-
Tom Stoltman –
Group Three
JF Caron –
Mikhail Shivlyakov –
Eythor Ingolfsson Melsted –
Robert Oberst –
Luke Richardson – withdrew
More to come for 2021 The World’s Strongest Man
With one more days of qualifying rounds before the two-day finals, we can expect a lot more exciting events to take place.
Day 3 – Qualifier Day 3: Thursday, June 17th
OVERHEAD MEDLEY
PICKAXE HOLD
STONE OFF
Day 4 (Finals Day 1) – Finals Day 1: Saturday, June 19th
GIANT’S MEDLEY
TITAN’S TURNTABLE
REIGN KEG TOSS
Day 4 (Finals Day 2) – Finals Day 2: Sunday, June 20th
LOG LIFT
KNAACK DEADLIFT
ATLAS STONES
2021 SBD WSM AWARDS
Continue to tune in to our coverage of the 2021 World’s Strongest Man event for more updates. For more news, follow Generation Iron on Facebook, Twitter, and Instagram.
*Photo credit: Joe Martinez / World’s Strongest Man
Victor Martinez: Hunter Labrada Has The Mass Of Nick Walker & The Shape Of Blessing
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Victor Martinez critiques three of the biggest up and coming pro bodybuilders – Nick Walker, Blessing Awodibu, and Hunter Labrada.
In late 2020 and through the first half of 2021, three names have stood out as rising stars in the pro league. Those three athletes are Nick Walker, Hunter Labrada, and Blessing Awodibu. With a few pro shows under each of their belts, they have showcased extremely promising physiques. That’s why we’ve turned to veteran Victor Martinez for his analysis on these three bodybuilders – and what we can expect from them in the future. In our latest GI Exclusive, Victor Martinez discusses how Hunter Labrada hits the sweet spot of size and shape – standing out above Nick Walker and Blessing Awodibu.
Over the past few years, pro bodybuilding has been in a transitionary stage. We’ve had three different Mr. Olympia champions in three years. We’ve also seen a handful of new younger athletes rise into the spotlight. The torch is in the process of being passed – and a new generation of bodybuilders are ready to prove their worth.
Three standout athletes in particular are Nick Walker, Blessing Awodibu, and Hunter Labrada. Nick Walker just won first place at the New York Pro 2021, solidifying the hype surrounding his massive physique. Blessing Awodibu, while not winning any major competitions – remained in top placings with a threatening physique that simply needs some fine tuning.
Hunter Labrada has not yet competed in 2021, but his last appearances in 2020 caught a lot of attention. His aesthetic, conditioning reminded many of his father Lee Labrada. On top of that, he seems to be bringing in a more modern level of muscle mass. Will this make him a true contender to be a future Mr. Olympia champion?
We spoke with Victor Martinez during our video interview and asked him who he thought were the most interesting young bodybuilders rising in the ranks. Martinez gave immense praise to all three of these bodybuilders – but singled Hunter Labrada out as the one with most promise. The reason? He appears to hold the perfect combination of strengths between Nick Walker and Blessing Awodibu.
Victor Martinez had this to say about Hunter Labrada during our interview:
“Labrada has the mass of Nick and the shape of Blessing. He’s like an in between of both of them. Because Blessing has great shape, the mass, keeps dieting and it’s going down. Nick Walker is just staying massive but he doesn’t have the shape.”
Of course, time can change a lot of things. Victor Martinez’s comments were made just before the New York Pro 2021. While his opinion might still stand – Nick Walker’s win will certainly give him confidence to continue improving.
Big Ramy was a bodybuilder who many thought would never be able to find the right balance of size and conditioning. He ultimately proved them wrong. Nick Walker is too early in his career for anyone to make permanent assumptions. We’ve yet to see the full potential of his abilities – but as Big Ramy proved – either way incredible things can happen.
As it stands now, Hunter Labrada simply has the work ethic and the genetics to truly impress Victor Martinez. And he’s not alone. Many fans and fellow bodybuilders are surprised at just how on point Hunter Labrada has looked the past year. We can’t wait to see what kind of damage he can do when he next steps on stage.
You can watch Victor Martinez’ full comments in our latest GI Exclusive interview segment above!
How Ulisses Jr. Works Out For A Shredded Core & Massive Muscles
These workouts from Ulisses Jr. will give you those bulging bis, popping pecs, and shredded eight-pack like Ulisses himself.
Ulisses Jr. is an American professional bodybuilder known for his shredded 8-pack and massive physique. He is a force at most contests he competes in and has continued a career in professional fitness modeling.
For many of us, we look to many workouts routines to really get us to where we want to be. But finding the right one can be more than challenging. While we comb through exercise after exercise online, it can be a real challenge to find ones that will work to our benefit. Looking to the pros and those bodybuilders we admire most can be a game changer for all of our goals since they are living proof of what these workouts can do. They’ve done them, the results are visible, and we know they’re effective. Taking notes from someone like Ulisses Jr. can be a great start, especially when it comes to building a massive physique like him.
As a real contender in the bodybuilding world, Ulisses Jr. knows what it takes to compete with the best of them. His work ethic and desire to be the best allows him to maintain a shredded physique and continue to win competitions.
Full Name: Ulisses Williams Jr. (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
205-215 lbs.
5’10’’
03/08/1980
Division
Era
Nationality
Middleweight, Open
2000, 2010
American
As a serious contender and real bodybuilding force, Ulisses Jr. relies on his training, diet, and supplementation to help propel him to new heights. Let’s check out this massive workout from him to see just how he does it.
About Ulisses Jr.
Ulisses Jr. started lifting weights as thin teen and has always loved building his strength and size. While he was off to a hot start, he began to hit a plateau and started to see his gains stall out. Realizing that nutrition was starting to be a problem for him, he made a focus to prioritize nutrition and supplementation which allowed him to break this plateau and see some great gains. He started competing and soon became a serious contender on the bodybuilding circuit. Training with like-minded athletes, his desire to be the best only amplified and he took his training to the next level.
Aside from being a successful bodybuilder, he also seeks to promote health and fitness to younger kids and older athletes alike. Knowing the struggles allows him to be a good role model for them as they seek to succeed like he does. He is also a fitness model being featured in magazines like Men’s Health, Muscle & Fitness, and FLEX Magazine, becoming an icon in the fitness industry and widely known for his 8-pack abs.
Ulisses Jr. Training Routine
For Ulisses Jr., each workout typically involves a number of exercises with a focus on working two muscle groups most days. If he feels there is a group that is lacking a little, he will adjust to focus on that group, but on the whole, he tries to work for a well-rounded routine to keep his gains consistent and always growing.
Day 1: Back & Calves
Exercises
Sets
Reps
Pull-Ups
3
15
Lat Pulldowns
3
10
Barbell Row
3
8
Cable Row
3
10
Lat Pullovers
3
10
Deadlift
3
8
One Arm Dumbbell Row
3
8-10
Seated Calf Raise
3
12
Standing Calf Raise
3
12
Day 2: Legs
Exercises
Sets
Reps
Leg Extensions
3
12
Squats
3
8
Seated Leg Curl
3
10
Hack Squats
3
8
Seated Leg Curl
3
10-12
Stiff Leg Deadlift
3
10
Barbell Lunges
3
15
Day 3: Shoulders & Biceps
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
10
Military Press
3
10
Lateral Raises
3
12
Front Raises
3
12
Rear Raises
3
10
Barbell Curls
3
8
Dumbbell Curls
3
10
Reverse Barbell Curls
3
8-10
Lying Supinated Dumbbell Curls
3
10
Day 4: Chest & Triceps
Exercises
Sets
Reps
Bench Press
3
10
Dumbbell Flys
3
12
Cable Crossovers
3
12
Dumbbell Decline Press
3
10
Triceps Pushdowns
3
12
Weighted Dips
3
15
Cable Triceps Extensions
3
8-10
Day 5: Focus Day
On this day, Ulisses Jr. will focus on the muscle group that is lagging. As a result, he tends to vary this workout and respective exercise to tailor to the group that is behind. Each week may differ and he focuses on seeing how he feels to make the most out of this focus day.
Featured Supplement
When it comes to lifting big and seeing huge gains, it is important to have a solid supplementation routine to rely on. While Ulisses Jr. uses his own choice of supplements, for us, we need to look at what will work wonders for us. A good pre-workout can boost energy and muscle pumps while a protein powder will work to aid in growth and recovery. For those with low testosterone, or those looking for a boost, something like a testosterone booster can do the trick and get those levels to where you want them.
But for those looking to really increase strength and size, look no further than a creatine supplement, and one that is clean and effective at that. Transparent Labs has a great creatine product to boost all your gains and make you feel great doing so.
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. At a good price, this is a one of the best creatine products to buy for athletes.
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!
Check out our list of the Best Creatine Supplements for more awesome products!
Wrap Up
Finding a worthwhile routine can be challenging, but these workouts from pro bodybuilder Ulisses Jr. are exactly what you need to start seeing those gains you want most. He is proof they work and these can really boost all areas of your gains so you see some real progress. With the right diet and supplementation routine, matched with a great training program, you will see results and quickly. Plus, you won’t be disappointed by them as that desired physique you want most is right around the corner.
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 Ulisses Jr. Instagram and Transparent Labs
After Suffering Injury Terry Hollands Drops Out, Retires From WSM Competition
Terry Hollands retires from World’s Strongest Man competition.
It appears that the days of competing in the World’s Strongest Man has become a thing of the past for British strongman Terry Hollands. After suffering an injury, Terry Hollands has not only dropped out of the show, but appears to have retired from WSM competition.
Make no mistake, strongman is a truly grueling sport. Of all the strength sports it’s perhaps the most taxing on the human body. The amount of functional strength required to excel in this game is astronomical. It’s not just about benching, deadlifting or squatting. It means lifting non traditional objects and carrying them long distances, pulling a train or a plane or fire truck. For that reason injuries are common strongman. So it comes as unfortunate yet understandable news that another World’s Strongest Man competitor has been injured and is out of the event.
Veteran strongman athlete Terry Hollands has been injured during competition and has decided to drop out. Not only has Hollands dropped out of the World’s Strongest Man, he has also indicated that he’s retiring from WSM competition.
At 42 years old, Terry Hollands still acquitted himself well, showcasing his strength in the first day of competition. Despite that, it appears that Hollands suffered a “pretty serious” injury during the Loading Medley. He still pushed through and competed in the second event that day despite his injury.
End of an Era
The British strongman addressed his injury as well as his reason for retiring from World Strongest Man competitions.
unfortunately I suffered an injury on event 1 and sad to say my year at @theworldsstrongestman is done. the injury is pretty serious so continuing is not an option. I went out and did the 2nd event as I always said I wanna go out on my shield.
now I look forward to some small changes I’ll be making and some big ones too.
I look forward to the next chapter and hopefully see you all at some shows in the future.
It’s truly unfortunate that Terry Hollands had to drop out. Despite that, he showed the heart of a champion and went out on his shield as he stated above.
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: I Could Have Gotten Big Ramy The Mr. Olympia Sooner
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George Farah reflects on Big Ramy’s Olympia win and his many coaching changes leading up to the victory.
Big Ramy’s Mr. Olympia win was a long time coming. So long, in fact, that many bodybuilding fans began to doubt if it would ever happen. His placings were a rollercoaster ride between the years. Regardless, in 2020, Ramy pulled it off. Throughout the years building towards this victory, Ramy changed coaches quite a bit. One of those coaches was George Farah. In our latest GI Exclusive interview, George Farah discusses his time training Big Ramy and claims that he could have gotten him the Mr. Olympia title sooner.
George Farah was Big Ramy’s on and off coach over the past few years of Big Ramy’s career. But like many other coaches along the way – Ramy refused to stay put. With each passing Olympia he didn’t win, Ramy tried out different coaches to find the best fit for victory. He found himself returning to Farah a few times during this period.
George Farah holds no ill will towards Big Ramy for these changes. “We are adults,” he claims in our interview. Farah understands that an athlete will ultimately do what he thinks is best for his career. While Farah enjoyed his time training Ramy – especially because of his potential – Farah understood that Ramy had to find his own path.
That being said, George Farah was extremely happy for Big Ramy to win the Mr. Olympia in 2020. He knew for years that if Ramy could get on point, he would be unstoppable. He still believes that now. Though he admits that anything can happen and it remains to be seen if Ramy will return on point again or continue his rollercoaster up and down career. Farah hopes to see him remain champion in the future.
We also asked George Farah why he thinks Big Ramy changed coaches so often throughout his career. As we briefly mentioned above, Farah thinks that Ramy needed to find his own path. He was hungry to win – and wanted to try out all options to see what worked best.
While George Farah is not angry about Big Ramy leaving him as a coach, he does admit that he finds himself somewhat sad. This is partially due to the fact that Farah finds Ramy to have one of the biggest hearts in bodybuilding. But it’s also because Farah strongly believes that he could have gotten Ramy the Mr. Olympia title sooner.
“Did it hurt me that he left? Yeah. But it didn’t hurt me that he left me. It hurt me because I saw what I could do with him,” George Farah stated in our interview. He continued:
“I saw that – I said, ‘Oh my god. Right now I knew how Ramy’s body is going to work.’ After Prague, it’s going to be a piece of cake. But he ended up going with Chris… I didn’t get mad. I got a little sad. Like I said, the only reason I got sad because I know what I could have done. I could have gotten him that Olympia before waiting four or five years.”
George Farah seems convinced that if Big Ramy stayed more consistent with his coaches that he could have found success at Olympia sooner. More specifically, Farah believes he fully understood Ramy’s body and could have gotten him the Sandow trophy years earlier.
You can watch George Farah go into full detail about Big Ramy and his Mr. Olympia win by watching our latest GI Exclusive interview above.
Build a Massive Back Like The Legend Dorian Yates
Dorian Yates teaches you how to build a legendary back.
Dorian Yates built a massive back during his bodybuilding career. He was able to not only change the game, but dominate the game during his heyday. Now the six-time Olympia champion is looking to pass on the knowledge he has learned to the next generation.
Dorian Yates is a legend for a great deal of reasons. He’s the first bodybuilder to truly redefine the the game after the Lee Haney era. Yates completely transformed the idea of what a bodybuilder can become. Not only did he have great conditioning, but he was able to build more muscle than was thought possible for a bodybuilder in his era. He effectively became the first mass monster.
Since Dorian Yates transformed his physique, countless others during his era followed suit. Seeing no other way to compete with the mass monster, they had no other choice to become mass monsters themselves. If we look at modern day bodybuilders we can see that Yates was a major influence on the game.
Alongside Ronnie Coleman, Dorian Yates has influenced many modern bodybuilders to become mass monsters. But building muscle isn’t simply enough. For Yates it wasn’t just about packing on the muscle but doing it the right way. After all, you can’t be Mr. Olympia if you just have muscle alone. If that were true, competitors like Paul Dillet would have been champion many times over.
What Dorian Yates was able to bring to the game was a very specific method of presentation. Presentation and high level training.
Now that he’s left competitive bodybuilding in his rearview, Dorian Yates has been exploring other ventures. These days the yogi and psychedelics enthusiast is looking to pass on what he has learned. So of course that means Yates has decided to share his knowledge of building muscle to the masses.
One of his most attributes in his heyday was his massive back. In a recent post on his social media, Dorian Yates details exactly how he was able to build his back with the barbell row. If you’re looking to get the back of a legend, then this short instructional is something you’ll want to check out.
Barbell rows were pretty much a staple in my back workouts.
An important tip here is to keep your eyes up and look ahead, this way you’ll be keeping your back straight and there shouldn’t be rounding in the back. This is more of a power movement but the form should remain intact with no leg movement.
Think of your hands as hooks and you should be rowing with your elbows.
Would you try Dorian Yates’ back training?
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.
Are Protein Bars Worth The Hype Or Just An Excuse To Eat “Candy”?
Protein bars have potential to be game changers but is the word protein simply synonymous with candy.
It’s fair to say that many of us have heard the comparison of protein bars to candy bars. But we think to ourselves, why is that a fair comparison? For those who believe that, it can be easy to see how it’s a possibility. With flavors like Birthday Cake and Cookie Dough, as well as so many others that make it feel like an ice cream shop, how can these bars not be synonymous with candy? But companies have begun to work tirelessly to produce great tasting and healthy protein options so those athletes on the go can enjoy a good source of fuel while not compromising all of their gains.
Let’s take a look at protein bars and see how effective they can be. When compared to a candy bar, the option is very clear as to which choice is better and why and while we all know it, sometimes we have to just see it to believe it.
What Is A Protein Bar?
Protein bars are nutritional supplements perfect for those always on the go. Formulated to contain a great ratio of macronutrients, they can fit nicely into your diet and not totally destroy all your gains. As a popular and convenient source of all dietary needs, it is no wonder why people have gravitated towards these as their source of on-the-go fuel to enhance energy and physical activity (1).
Benefits Of Protein Bars
What a good protein can do for you is really amplify the effects of growth and recovery, especially for those of us always on the go. Benefits of protein bars include:
Great ratio of macros: A good protein bar will offer the right balance of macros to ensure all of your gains are met in an effective and healthy way (2).
Packed with fiber: With a focus on fiber, they can keep you moving regularly and work to be easier on your gut.
Sugar control: While many think these bars are packed with sugar, most companies are adding in alternatives to control just how much sugar is actually in them (3).
Convenient for on-the-go: For those always on the go, protein bars are that convenient option to stay full and boost growth and recovery.
Comparison With A Candy Bar
We felt it would be interesting, and sort of fun, to take a look at two protein bars and compare them to a fan favorite candy bar in the Kit Kat Bar. We all love that crunch covered in chocolate, but to make this point about the health benefits of these bars, it may be good to see the real difference between these. While every protein and candy bar is different, it is important for us to remember that the general point being made is that protein bars have great benefits to our health and wellness, especially those of us who are active.
For this, we are going to look at Jacked Factory Authentic Bars, Question Nutrition Protein Bars, and as mentioned before, the famous Kit Kat Bar. Both protein bars are Birthday Cake flavor.
Jacked Factory
Quest Nutrition
Kit Kat
Calories
270
180
518
Total Fat
13g
6g
26g
Total Carbs
26g
24g
65g
Protein
16g
21g
6.5g
Fiber
2g
14g
1g
Sugar
16g
Less than 1g
49g
In looking at this comparison, we can see that the candy bar (Kit Kat) is moving us in the wrong direction when it comes to our gains. It is nearly double in calories and total fat, and even more in terms of total carbs and sugar, while the protein content just doesn’t compare.
Now, we know that you know a candy bar isn’t the best nutritional option. This comparison was supposed to break the myth that most protein bars are just candy in disguise. While protein bars taste good and do have high amounts of carbs, fat, and sugar (in some cases), it is about ratio and the other intended ingredients included that make protein bars great. While it is totally fine to splurge a bit and enjoy a good Kit Kat once in a while, adding a protein bar to your busy schedule is not going to kill all your gains.
Featured Protein Bar
While finding the right protein bar for your own personal goals can be a challenge, we wanted to share a great option for you to help tackle any challenges that may come your way. Swiss Natural Foods T Bar is one of those options that can work to give you the best in terms of ingredients and includes natural ingredients like Ashwagandha, Tongkat Ali, and zinc to really enhance your health and wellness.
Swiss Natural Foods T Bar
Swiss Natural Foods T Bar is a fully natural protein bar with a twist. They have added a few extra ingredients to ensure your health and muscle growth take priority. Powerful plant extracts mixed with the right vitamins and minerals for optimal hormonal balance, this bar is the best Mother Nature can offer with great potential for your power, performance, but more importantly, health. With 16g of protein, a good ratio with the other macronutrients, and only 250 calories, this protein bar does its job, and it does it well.
Click here for the best price
Price: $29.99
Check out our individual review for Swiss Natural Foods T Bar here!
Check out our list of the Best Protein Bars for more great protein products!
Wrap Up
Protein bars are great sources of fuel for those of us athletes on the go and can be game changers when it comes to our training, performance, health, and wellness. Finding the right bar is incredibly important and can work wonders for us when we finally manage to come across it. Looking into solid options is exactly what we need to do in order to achieve our goals as best we can and with the right guidance, a good protein bar is just around the corner.
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 Swiss Natural Foods and Envato
References
Tanskanen, Minna M.; Westerterp, Klaas R.; Uusitalo, Arja L.; Atalay, Mustafa; et al. (2012). “Effects of Easy-to-Use Protein-Rich Energy Bar on Energy Balance, Physical Activity and Performance during 8 Days of Sustained Physical Exertion”. (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)
Hassan, Sami K. (2020). “Quantitative and qualitative effects of proteins and natural sugars on hardening and color of high-protein nutrition bars during storage”. (source)