Muscle Chemistry Archive
2021 NorCal Scorecards
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2021 Clash of the Titanz Scorecard
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6 Cues For Improving Your Sumo Deadlift
Understanding The Sumo
The deadlift is a superb compound exercise that targets a vast number of muscle groups the length and breadth of the body. It is specifically well renowned for its ability to build strength and size in the posterior chain. The posterior chain consists of all muscles located at the rear of the body – from the base of the heel right through to the base of the head.
However, not only will regular deadlifting develop the posterior chain, but it also improves the strength of a number of anterior muscles, core and grip strength. These improvements may, in turn, lead to an improved posture, enhanced performance, and reduced risk of injury (1).
The Differences Between The Sumo and Conventional Deadlift
There are an array of deadlift variations that can be performed for a number of different goals. One of the most popular deadlift variations is the sumo deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor.
The difference in form and execution between the two variations slightly alters the demands placed on the body. The conventional deadlift tends to place a greater demand on the spinal erectors due to a greater trunk lean. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps (2).
Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. This is due to the trunk position of both. The upright sumo trunk position appears to reduce the shear force running through the lower spine thus reducing the risk of sustaining a spinal injury (3).
Studies have indicated that during the conventional deadlift, the lifter must complete 25-40% more mechanical work in comparison to the sumo (4). The wider stance in the sumo deadlift reduces the range of motion (the distance the bar has to travel from the floor to the hips). A narrow stance meanwhile, requires a greater ROM and therefore you can reasonably expect to lift a greater load with the sumo in comparison to the conventional.
Finally, for many lifters, the sumo stance will be an easier position to assume as it does not require the same degree of ankle and spinal mobility as the conventional. Hip anatomy and physical characteristics may also dictate which method one finds most suitable. Lifters with long limbs tend to be at a mechanical advantage when performing the conventional deadlift in comparison to those with short limbs.
Cues For A Powerful Sumo Deadlift
Cues are powerful tools that can be utilized to reinforce technique both before and during a lift. Cues are typically short phrases that will remind an individual of the key points and requirements to effectively complete the exercise.
In order to prepare yourself and execute the perfect sumo deadlift, run through and repeat the following 6 cues. As you will go on to see, cues 1-3 relate to taking up the correct position and facilitating good form while cues 4-6 relate to the drive and execution of the deadlift.
1. ”Take Your Stance”
The first thing to ensure prior to lifting the bar is our foot position. As stated, the correct stance should be wider than the hips. The width that you place the feet is often dependant on your physical attributes however, be aware that an extremely wide stance may make it more challenging to get the barbell moving off the floor.
A moderate sumo stance, where the feet are slightly outside the hips, is more than likely enough for the vast majority of lifters. However, those who carry a great deal of mass may find that they have to adopt an even wider stance to safely get into the correct position. There is a simple way to assess whether or not your stance is appropriate. When setting up, have a look at where your knees are in relation to your ankles. Ideally, look to get the knees directly above the ankles.
2. “Toes Out”
Once the correct width of the stance has been determined, it’s important to turn the toes out. In a conventional deadlift, an analysis confirmed that the toes will be turned out typically around 10-15°, whereas the sumo requires a larger degree of external rotation – around 40-45° (5)
The purpose of this is two-fold; firstly, it will move the knees and shins out of the path of the bar. By failing to point the toes or point them too far out, it may be difficult to keep the bar tight to the body. As a result, the barbell will not move in an efficient path from the floor to the hips resulting in energy being wasted and a poor lift. Secondly, for a safe sumo deadlift, look to keep the knees over the ankles and especially prevent them from folding inward. Pointing the toes will allow you to push the knees out to a greater degree when driving the barbell of the floor.
3. “Line The Hips With The Bar”
Unlike the conventional deadlift set-up where the hips are elevated above the knees, the sumo variation demands that the hips are roughly in line with the bar. If the sumo deadlift is new to you, this may mean dropping the hips significantly lower than you are used to. Ultimately, mobility and limb length will dictate your final depth, however, it is still important to drop the hips down toward the floor. When dropping the hips don’t allow the knees to come forward as this may push the bar further away from the body and interfere with the consequent bar path.
To measure whether or not you have assumed the best position, drop the hips down and have a look at your spinal alignment. Find the point where you are at maximal depth while maintaining a flat back and tension in the hamstrings. If you drop too deep you will see your back begin to round. If the set-up is correct, the degree of leverage will improve and thus enhance the efficiency of the lift.
4. “Get Behind The Bar”
Now that the stance has been taken care of, it’s time to get the bar moving. As you powerfully drive, it’s important to keep behind the bar. Failure to do this may bring the bodyweight over the top of the bar which will, once again, have a negative impact on the bar path. Additionally, you may find it more challenging to lock out if you position yourself in front of the bar.
One simple way of ensuring you do this is to ensure you are pushing hard through the heels at all times – not the mid or front foot. Furthermore, prior to lifting, think about pulling yourself down into the bar, rather than simply dropping down and grabbing the bar. By pulling yourself into the bar, your lats will engage which will prevent any rounding of the spine and ensure the hips do not shoot up too quickly.
5. “Push The Floor Away”
This is an excellent cue for maintaining tension in the hips and will ultimately assist in shifting the bar from the floor. With the sumo, getting the bar moving from static is extremely challenging and therefore, by visualizing pushing the floor away with the feet, it is possible to effectively generate power through the hips to drive the bar off the floor. Furthermore, this cue is useful for forcing the knees out as the bar moves up the body. This will ensure that the knees stay out of the way of the bar thus facilitating a more efficient bar path.
6. “Drive The Hips Into The Bar”
Very often with the deadlift, individuals will make a mistake with the lock-out. It tends to go one of two ways – either they fail to drive the hips into the bar entirely or they will overextend and begin to arch the spine. To successful finish off a deadlift, you must stand fully upright, with knees and hips locked out – this means driving the hips into the bar (without overextending!)
Focus on squeezing your glutes together at the top of the movement as this will push your hips through to a natural end position while avoiding overextension. Doing this will not only have a positive impact on your lift efficiency but will also protect your lower back.
Sample Deadlift Program
Day 1 (Max)
Exercise
Training Information
Sumo or Conventional Deadlift
Work up to a maximal single (90% of 1RM)
Sumo Block Deadlift
3 x 3
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 2 (Dynamic)
Exercise
Training Information
Banded Box Squats
10 x 2 (60% of 1RM)
Sumo Deadlift (w/ chains)
6 x 2 (50% of 1RM)2 x 2 (65% of 1RM)
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 3 (Volume)
Exercise
Training Information
Sumo or Conventional Deadlift
5 x 3
Sumo Deficit Deadlift
4 x 6
Stiff Leg Deadlift
3 x 10
Final Word
There is no doubt that incorporating the sumo deadlift into your program can have a substantial impact on your conventional deadlift (and vice versa). It may take some time to perfect the technique, but once you do, you’ll soon find that it advances you beyond any existing plateau and leads to incredible strength gains.
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References:
1- “Deadlift Technique and Teaching Points | AFA Blog”. Australian Fitness Academy. January 18, 2017.
2- Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. ISSN 0195-9131. PMID 11932579.
3- Cholewicki, J.; McGill, S. M.; Norman, R. W. (1991-10). “Lumbar spine loads during the lifting of extremely heavy weights”. Medicine and Science in Sports and Exercise. 23 (10): 1179–1186. ISSN 0195-9131. PMID 1758295.
4- Escamilla, R. F.; Francisco, A. C.; Fleisig, G. S.; Barrentine, S. W.; Welch, C. M.; Kayes, A. V.; Speer, K. P.; Andrews, J. R. (2000-7). “A three-dimensional biomechanical analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 32 (7): 1265–1275. ISSN 0195-9131. PMID 10912892.
5- Kompf, Justin; Arandjelović, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice.” Sports Medicine (Auckland, N.z.). 47 (4): 631–640. doi:10.1007/s40279-016-0615-9. ISSN 0112-1642. PMC PMCPMC5357260. PMID 27600146.
The Personal Keto Diet Experience: Is It The Best Fat Loss Program Out There?
My personal keto experience.
The Ketogenic diet has been gaining a ton of popularity in recent years. While there have been many low carb diets that have influenced the masses as of late, the keto diet has really made a major impact and with good reason. The keto diet works and that’s not just hyperbole. In the past when I needed to cut weight for fights or even now when a fighter needs advice for shaving off those last few pounds, the keto diet has always been the answer.
A Whole New World of Options
So the initial switch from rice, potatoes, beans, and other carb filled products to fats like oils, avocados, and nuts was a bit daunting. You basically throwaway everything that you’ve grown to love and replacing it with foods that just aren’t the same. Being keto means embracing fats which is something so many people seem to get wrong. Fats are demonized mainly because they are so calorie dense, not because they’re horrible for you. Yes, there are the trans fats that you want to avoid at all costs, but coconut oil and avocados will actually do your body good rather than the reverse.
The options you have at your disposal may at first seem limited, but that’s why you have a little thing called a brain. Research is required to do keto the right way. You can easily get caught up in the pitfalls of eating way too much protein while on the diet which will push you right out of the sweet spot of ketosis. Ketosis is when your body switches over from using carbs for fuel to fats. If you spend too much time eating chicken breast and not enough time consuming oils and nuts then you’re probably doing something wrong.
Entering Ketosis
With my experience first entering ketosis I noticed having a very dry sensation. What does that mean? Well, whether you’re drinking a few sips or all the water your body can handle, it always felt as if you’re just constantly dry. For whatever reason, there was a constant feeling of never getting enough water. But that’s only one man’s observation after all. I venture to bet that every person will have a different experience initially.
Energy Levels
In terms of the energy levels, there have been talks that lifting heavy or doing explosive work on a keto diet is ill advised and could be taxing on the body. Considering that the average person gets most of their energy through carbohydrates, switching over to fats as your primary fuel source does feel a bit different. Initially you’re going to feel sluggish, there’s no doubt. After passing the first hurdle however, life gets better and the suffering passes.
A keto diet during fight week and when you’re just living your everyday life can be considerably different. On fight week sodium intake is put in check. That means you’re not going to be slogging down barrels of salt while you’re trying to cut water weight. Sodium holds onto water which means kicking the table salt to the wayside. If you’re simply trying to lose fat however, the sodium intake is less of a worry. That doesn’t mean pour a mountain of salt on your food, but it does mean you don’t have to be nearly as strict as a fighter or bodybuilder getting prepped for competition.
Results
As far the results go, water weight melts off of you like butter (another fat source to be embraced on keto by the way). When you add the high fat, moderate protein, and low carb method to your diet along with vast quantities of water, you’ll watch as your body dumps out the extra fluid. That said, we have to understand that water weight and fat are entirely two different things.
Water weight comes back easily which means if you hop on the keto diet for a week, see crazy results, get lazy and stuff your face with garbage, you can expect to see the pounds come right back.
Whenever I cut weight for a fight it was less about getting fat off forever and more about getting the water out of my system while still holding onto my muscle. Hind sight being twenty-twenty however, putting back all of the water I had lost the week prior over night wasn’t perhaps the smartest approach. In fact, after one massive twenty pound cut within one week, I packed back on the pounds by eating whatever I pleased. I thought to myself “I’ve been disciplined enough for the last several weeks, no big deal in celebrating a bit.” Little did I know that would end up throwing my metabolism off the rails and pack a good deal of fat onto my frame.
If you’re looking to keep the results of your hard work and dedication then you need to stay strict and maintain the diet for an extended period of time. It also means having a plethora of choices at hand so you won’t fall off the wagon due to lack of options. This may be a bit of “broscience” but by sticking to the game plan for a short time and throwing it all out the window, it ensured that the results would go up in smoke. The secret to success on the keto diet is by looking at it as a lifestyle choice rather than just some fad you’re looking to take up. Staying in ketosis for a long range of time will ensure that you’re not just dropping water weight, but that you’re burning fat as well. But that requires something else.
Training on Keto
Can you lose fat and maintain muscle on a keto diet alone? Yes, that’s totally possible. That said, it works even better if you’re training hard to maintain your muscle mass. Staying active, primarily with resistance training, explosive movements like heavy bag work and sprints, while adding some steady state cardio like walking or jogging into the mix will blast fat easily while you’re in ketosis.
Some people believe you can grow weaker while on a keto diet, but really it’s about what you’re fueling up on. If you have some grass-fed ground beef or steak with avocado and nuts, you’ll be surprised just how explosive and powerful you’ll feel on keto. It’s all about training smart and meal planning intelligently if you want to make strength and muscle gains.
Long Term Use
So can you stay on the keto diet long term? Well, I’ll say so far so good. being sure to understand your options is a big deal with this diet so you’ll need to game plan in order to keep up. But just from personal advice, give yourself a refeed day after about two to three weeks of being on the diet. That means reintroducing carbs back into your diet which will both boost your metabolism while at the same time satisfying those urges and cravings you could be having.
If you start a refeed in the first week, it could be a slippery slope which could lead to binging. Instead you should make smart carb choices while sneaking a cheat meal in there somewhere. We’re all human, so we need a little break from things once in awhile.
While you could follow a keto diet indefinitely, it would be a good idea to alternate between a traditional macro approach and a keto diet every other week or at your leisure. Variety is the spice of life after all and being limited to fifty grams of carbs all the time can become a bit unrealistic at times. All in all, it’s an effective diet that requires a lot of diligence and patience to follow, but will get you the results you desire.
For a more scientific in-depth look at how the keto diet can be effective for bodybuilders, make sure to check out Dr. Jacob Wilson’s researched breakdown on the diet and many other insights on bodybuilding nutrition with Generation Iron Plus.
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 Instagram, Twitter and Facebook to keep up with his antics.
Talking Huge With Craig Golias | EP 2: Bodyguarding, Crazy Fight Stories, & Bodybuilding
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Craig Golias and Vlad Yudin discuss Logan Paul vs Floyd Mayweather, crazy bodyguard stories, social media & bodybuilding, and how pro bodybuilding is the hardest sport of them all.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about how the Logan Paul boxing match was boring, his craziest bodyguard stories, and how social media ruined the sport of bodybuilding.
Craig Golias has had quite the rollercoaster of a career. Before becoming a bodybuilder he was a male stripper and a bodyguard. This led to a large variety of crazy and entertaining stories. Some of which Craig discusses in this episode. He was also a competitive bodybuilder before hanging up the towel and focusing on his brand and being an influencer. He shares some stories from his competitive days and why he decided to step down.
He also shares his opinion on how social media affected the sport of bodybuilding. Social media has certainly benefited Craig – but he thinks it has ruined the sport for pure competitive athletes. He also comments about the hardest parts about competitive bodybuilding – stating that it’s the hardest sport in the world.
Logan Paul Vs Floyd Mayweather – “It Was Boring”
Craig Golias and Vlad Yudin’s conversation in this episode came straight off the heels of the much hyped and controversial Logan Paul vs Floyd Mayweather boxing match. Ultimately, Logan Paul lasted the entire match against Mayweather. No knockout occurred. This was a good look for Logan Paul – who was going up against one of the greatest boxers in recent memory.
But to Craig Golias, the boxing match was boring. Because there was no knockout – the fight pretty much slugged along. As far as boxing matches go – Craig found it pretty uneventful. If it weren’t for the two names being so massively popular, this would be a boxing match unremembered.
Vlad Yudin asks Craig if he would ever step in the ring for an exhibition match. Perhaps for charity. Craig Golias admits he’s not much of a fighter – and prefers to stay out of combat. Vlad then asked him theoretically who would be the best opponent for him in the ring. Craig jokes that Big Ramy would be the ultimate opponent. Both of them are sponsored by Enhanced Labs. Both of them are mass monsters. Who would win? Sadly, it will simply be left to the imagination.
Craig Golias’ Bodyguard Stories
Craig Golias also talks about his time as a bodyguard before he was full fledged into bodybuilding. He tells one of the craziest stories from his time as a bodyguard. He was guarding a drug addict who ultimately tried to stiff paying Craig. This caused Craig to loose his patience and wrap his hands around the man’s throat. He was in a popular spot in Las Vegas.
Ultimately, his friends convinced him that it wasn’t worth going to jail over. So he let the man go. Craig claims that he did ultimately follow up with the drug addict and get his fair pay for bodyguarding. Craig Golias’ lesson for others? Make sure to always get paid up front and don’t work with drug addicts.
Bodybuilding Is The Hardest Sport In The World… And Social Media Ruined It
Craig Golias also talks with Vlad Yudin about his years as a competitive bodybuilder. He ultimately stepped down because he didn’t enjoy the back and forth of bulking and then shredding. He also claims that bodybuilding is the hardest sport of them all – above all other major pro sports. He thinks the focus and dedication to transform your body to champion status requires more work than any other sport.
Craig Golias also believes that social media has completely ruined the sport of bodybuilding. He admits that he favors from this shift. Since he no longer competes – he uses social media to promote his training, his clothes, and his overall brand. But Craig believes that serious pro bodybuilders get the short end of the stick.
Specifically, he thinks that influencers get more money than pro bodybuilders do from the sport. Some pro bodybuilders find a way to balance using social media alongside competing – but it’s rare. Craig believe that the prestige and the higher paying sponsorships, magazine covers, etc don’t come through if you are simply a champion level bodybuilder. It now requires a strong social media presence as well. That’s more work. It’s more than competitors needed to do in the past.
Wrap Up
You can watch Craig Golias and Vlad Yudin discuss Logan Paul vs Floyd Mayweather, bodyguard stories, and pro bodybuilding in our new episode of Talking Huge above. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Unbound Unload Beyond Pre-Workout Review
This pre-workout is powdered jet fuel to take your training and performance to new heights.
Product Overview
Many of us know that pre-workout is incredibly popular in the fitness community. Out of all the supplements to choose from, along with a protein supplement, a pre-workout is up there in the top choices for us. With so many on the market, it can be challenging to choose which pre-workout supplement will work best for our gains. Thankfully, companies like Unbound have set themselves apart and have designed and created some seriously effective and awesome supplements. Unbound Unload is a high-stimulant nootropic pre-workout meant to be stacked with the rest of Unbound’s hardcore lineup to deliver serious gains.
Any good pre-workout can work to increase energy and focus so you have more intense workouts with the ability for more muscle growth. During those grueling workouts, it can be easy to fall victim to fatigue, but a pre-workout worth its salt will help to reduce that fatigue and unwanted muscle soreness for better performance while also leading to more enhanced recovery so you bounce back much faster. Unbound Unload can do this and much more as you seek the best for your training and performance gains.
Shop at Unload
Unbound is on a mission to help those self-starters get the gains they want most. They seek those who set the highest standards, not follow them, and whose demand for greatness is unparalleled by others. Unbound wants their athletes to be unequaled in a world of mediocrity and by designing and creating high quality supplements, they understand that those seeking to be the best, need the best when it comes to fueling their bodies and driving towards the top. A sister company to the amazing and top tier company NutraBio, their honesty and transparency shows through with every product.
Unbound Unload Highlights
Unbound Unload is that unique pre-workout you need most as you seek to never settle for less. Unbound was formulated with top of the line, premium ingredients and is meant for hardcore athletes willing to push themselves to the absolute max. With an experience unlike any other, Unload seeks to support increased power, energy, and focus, while also fueling a feeling of euphoria. It will also aid in endurance and the effects last throughout the entire training session, making the Unload experience impossible to beat.
With 13 effective ingredients and three amazing flavors, Unload is that pre-workout to keep you going day in and day out. The flavors are unique when compared to other basic pre-workouts flavors. Grape Lychee is sweet and refreshing, Melon Spice has a pleasant kick, and Tangelo is a bright citrus flavor.
Unload is meant to be stacked with other Unbound products for it will enhance all areas of your training and performance when paired with these stellar supplements. For those looking to beef up their resistance training, stack this with their pump product, Unbent. If you are someone looking to really boost your cardio, stacking the fat burner Unlock is the product for you.
Ingredients
NOOLVL: A patented, non-stimulant nootropic, it supports increased nitric oxide production with greater oxygen and nutrient delivery. It will promote better focus and cognitive function.
Alpha GPC: A premium form of choline, it is highly bioavailable and facilitates better concentration and mind-muscle connection (1).
Zynamite: Works similar to caffeine and supports better energy, mood, and motivation without the need for additional caffeine.
RhodioPrime: A high-quality form of rhodiola crenulate with anti-stress and anti-fatigue benefits while also supporting longer lasting elevations in mood, motivation, and focus (2).
EnXtra: Shown to improve alertness without impacting sleep quality and cardiovascular parameters.
Mucuna Pruriens: Works to increase dopamine levels to help people feel more motivated and energetic, thus pushing them harder in the gym.
Zum XR: Provides for better energy, focus, and motivation with longer lasting effects.
L-Tyrosine: Enhance mental and physical performance while reducing stress and improving cognitive flexibility (3).
Caffeine Anhydrous: Works to improve reaction time and attention, delay onset of fatigue, reduce poor training performance due to sleep deprivation, and boost power output, strength, and muscular endurance (4).
Rauwolscine: A powerful CNS stimulant for its effects on adrenaline and serotonin receptors.
Yohimbine: Has intense stimulatory properties and pro-fat burning effects (5).
Huperzine A: Helps to ensure stronger and more sustained focus and concentration while working on mind-muscle connection.
AstraGin: Increase bioavailability and absorption while also supporting better muscle recovery and growth.
Other Ingredients
Citric Acid, Natural Flavors, Malic Acid, Sucralose, Acesulfame Potassium, Anti-Foam (maltodextrin, canola oil, silicon dioxide)
Stim Or Non-Stim
Stim
Calories
10
Carbs
1g
Servings Per Container
20
Serving Size
2 Scoops
Flavors
Grape Lychee, Melon Spice, Tangelo
Best Way To Take
Take 2 scoops with 12-16 oz. of water 15-20 minutes before your workout.
Price, Flavors & Effectiveness
Unbound Unload is that jet fuel pre-workout you absolutely need to boost all areas of your training and performance as you seek those massive gains. With 20 servings per container, 2 scoops of this powerful pre-workout will take your workouts to new heights and give you the most out of each and every training session. With three great flavors in Grape Lychee, Melon Spice, and Tangelo, you’ll never grow bored with the taste.
Pros
Powerful and effective ingredients
Transparent and honest label
Great benefits to improve training and performance
Awesome and interesting flavors
Cons
Does contain artificial flavoring for those seeking a more natural approach
Not available for online purchase
Price: Unload retails for $50.00 but it is not available to purchase online. The entire Unbound lineup is currently exclusive to brick and mortar retailers. If interested in where to buy Unload or other Unbound products, check out this Where To Score store locator and find the nearest location to you!
Featured Unbound Athlete
Erik Ramirez
Erik Ramirez is an IFBB pro bodybuilder and Unbound athlete who uses their supplements to enhance his absolutely shredded aesthetic. Among many competitions, he was crowned the 2015 North American Overall Champion and has competed in other events including the New York Pro, Toronto Pro, Tampa Pro 212, and the 2020 Chicago Pro Men’s Bodybuilding contest. Working with Unbound, Ramirez only uses high quality supplements to fuel his workouts and recovery and is comfortable with Unbound given their innovative formulas, clean ingredients, and advanced results for maximum gains.
Check out our list of the Best Pre-Workout Supplements for other awesome pre-workouts!
Overall Value
Unbound Unload is that jet fuel pre-workout you’ve been waiting for to take your gains to the next level. By promoting power, focus, and energy, you never have to settle for anything less than great with this amazing pre-workout. Unbound knows the needs of athletes and seek to bring the best supplements to those who set the standards and who stand out from the pack when it comes to hitting their goals. What you are really getting is a high-quality pre-workout with amazing ingredients and great flavors from a company who understands the dedication it takes to produce great supplements. Check out Unbound Unload today and watch your gains take off.
Try Unbound Unload Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Unbound, Erik Ramirez Instagram and Envato
References
Parker, Adam G.; Byars, Allyn; Purpura, Martin; Jager, Ralf (2015). “The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility”. (source)
Lee, Jae-Woong; Kim, Yon-Suk; Dong, Xin; Park, Jin-Su; et al. (2020). “Anti-inflammatory effect of Rhodiola crenulate extracts through the down-regulation of MyD88 dependent pathway and induction of autophagy”. (source)
Coull, Nicole; Chrismas, Bryna; Watson, Phillip; Horsfall, Rachel; Taylor, Lee (2016). “Tyrosine Ingestion and Its Effects of Cognitive and Physical Performance in the Heat”. (source)
Trexler, Eric T.; Smith-Ryan, Abbie E.; Roelofs, Erica J.; Hirsch, Katie R.; Mock, Meredith G. (2016). “Effects of coffee and caffeine anhydrous on strength and sprint performance”. (source)
Ostojic, Sergej M. (2006). “Yohimbine: the effects on body composition and exercise performance in soccer players”. (source)
After Posting Cryptic Tweet, Is Phil Heath Prepping For a Show?
Phil Heath hints at making a return to action.
The internet is just chock full of surprises. One day you think a respected bodybuilding champion is retired, the next he Tweets something that turns your expectations upside down. Phil Heath dropped a Tweet that now has many speculating on a return to action for the seven-time Olympia champ.
After taking third place at the 2020 Olympia, Phil Heath has been pretty quiet. There has been little in the way of training footage of the seven-time Olympia champ. After all, Heath was never one to put too much of his training online. But it would seem that with the Tweet he made and some subsequent training footage being featured on his Instagram, something is clearly in the works.
Making a Return?
The speculation was sparked after a recent Tweet Phil Heath made last week. In the Tweet, Heath hints at making a return of some kind in eight weeks time.
Had to take it there for this chest workout!!!! Let’s go!!! #8wksOut pic.twitter.com/byP3cLto7H
— PHIL HEATH (@PHILHEATH) June 2, 2021
While this could mean just about anything from a guest posing to an appearance, some have speculated that the former Olympia champ is aiming to compete at the Tampa Pro. The show does indeed line up with the timeline that Heath mentions.
Phil Heath has also been hard at work in the gym. If a competition or a guest posing is in his future it would make sense that Heath would be building his body. Here we can see Phil Heath hitting arms with gusto.
22’s or better! ?????
Good Morning! I’m here at @armbrustprogym finishing up my 1am training?? thought why not come on here and shout out to my brother @armbrustdylan for always bringing in new equipment. If these walls could talk, as there has been MANY crazy training sessions here lol I’m always thankful to call @armbrustprogym my second home. Wishing you all a great day!
While nothing has been confirmed, Phil Heath is certainly getting pumped up about something. We’ll have to wait and see what that something is.
What do you think of Phil Heath potentially making a return to the stage?
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.
Akim Williams Full Interview | Underdog Status & Insanely Heavy Lifts
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Watch the full uncut GI Exclusive interview with Akim Williams
Akim Williams turned heads at the Olympia 2020 when he stepped onto stage and eventually landed sixth place. Williams is a massive bodybuilder with a lot of potential. That potential in past years seemed to never come to fruition. His previous Olympia placings were 9th in 2019 and 15th in 2016. Now many are considering him to be the biggest threat in 2021.
Akim is also known for being one of the heaviest lifters currently competing in bodybuilding. That’s why we connected with Akim Williams for a long form interview to discuss in-depth all things bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Akim Williams. Now we’re releasing the full length interview including topics such as his underdog status and becoming more of an Olympia threat, his heaviest lifts, and 90s bodybuilding vs today.
Listen To Our Akim Williams Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Akim Williams interview here:
On Being The Underdog And The Big Change That Improved His Physique In 2020
During our interview with Akim Williams, we asked him what it was like to be labeled with the underdog monicker. What is it like when fans and experts predict low placings? Williams admits that he tries not to let it bother him. In fact, he looks at the positive. Being the underdog means he can fly under the radar. That’s exactly what happened in 2020. No one expected a top six finish from Williams. When he stepped on stage, many were shocked. He was immediately in the running for standout of the weekend.
But these sorts of improvements don’t just happen out of thin air. What exactly changed to bring Akim Williams up to the next level? What was he working on while he flew under the radar? Williams says that the biggest factor was confidence.
Beyond the Mr. Olympia, Akim Williams placed well at the Chicago Pro and Arnold Classic. He also landed a high placing at the New York Pro in 2019. This gave him proof that he could achieve what he’s been striving for all these years. It gave him confidence in his own abilities.
Beyond that, Akim Williams also discusses how he put more training into presentation and posing. He worked extremely hard on improving his posing routine to showcase his physique in the best possible way. He credits that focus and dedication during prep to his higher placing this year.
And of course, his better placing this year only gives Akim Williams more confidence going in 2021. With the conversation now talking up Williams more than ever – he has all the tools he needs to bring his best package this year. We can’t wait to see what he comes up with.
On His Heaviest Lifts And The Accident That Almost Crushed Him
During our video interview, we wanted to reflect back to his heaviest lifts and how you build up the mentality to keep pushing further. He explained that each new personal record created a hunger to beat it again. It wasn’t something that happened over night. Nor was it full on ego lifting that could lead to too much stress on his body. It was gradual improvements. Breaking PRs inch by inch until suddenly he was throwing up insane amounts of weight.
Of course, just because he didn’t dive straight into ego lifts doesn’t mean that these huge lifts weren’t dangerous. Akim Williams describes one moment where he was almost crushed doing a massive lift. It was less due to the weight being too heavy. Instead, he misread the movement of his spotter. He thought the weight was racked when it wasn’t and then the weight nearly crushed him completely.
Luckily, Williams only got by with a scrape – but it was a wake up call for training moving forward. While building personal best lifts can be exciting and empowering, Akim Williams is also a pro bodybuilder first. If he injures his body, he loses time from becoming a champion.
The accident made him reflect on what he stands to lose and how lifting lighter weight can benefit him in the future. Not only from injury but also as a tactic to better hone his conditioning and physique.
Wrap Up
We discussed far more topics with Akim Williams than we can cover in one article. That’s why you should check out the full uncut GI Exclusive hour long interview above. It provides great insight into a bodybuilder that is poised to be a big threat in the coming years at Olympia. The time for sleeping on Akim Williams is over – we can’t wait to see what he’ll do next!
Jeremy Potvin Has Decided to Move to the Classic Physique
Jeremy Potvin is making a change in his career.
It appears that changes are on the horizon for Jeremy Potvin. The Men’s Physique competitor has made the decision to switch to the Classic Physique division. This move could completely change the trajectory of his bodybuilding career.
Change can be a great thing. One cannot remain stagnant and hope to get to the next level. In order to do that it requires challenging yourself to do better. That’s exactly what Jeremy Potvin has decided to do.
A staple of the Men’s Physique division, Jeremy Potvin has acquired himself well in the category. With a heavily muscled upper body, Potvin has always cut an impressive frame. But his last few Olympia appearances have seen him place outside the top of the division.
Change Is Coming
Looking to make a change, Jeremy Potvin appears to be making a decision to switch divisions.
It’s time for a new journey and a new challenge. #classicphysique
It’s clear that Jeremy Potvin has given some serious thought to making this change. The Men’s Physique competitor is choosing a different path, one that will prove to be an interesting challenge. Standing out in the Classic Physique division will be no easy task, but Potvin appears motivated.
I can still add 27lbs before I reach the 180lbs weight cap for classic at my height. However, that’s not my goal. I just want to create something that flows nicely.
Now that I can finally train with significantly reduced knee pain, the work will be put in.
I have a lot of ppl in my corner that will be helping with my progress every step of the way.
Mentality and work ethic is everything. I’m going to make it happen.
Clearly Jeremy Potvin has thought this through well. With his mission to make gains, Potvin has some clear goals and looks like he’s well on his way to making his vision a reality.
What do you think of Jeremy Potvin making the move to Classic Physique?
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.
Best Women’s Pre-Workout For Feminine Energy, Focus & Vitality 2021
These pre-workouts will work to boost feminine energy, focus, vitality, and weight loss during high-intensity training.
Pre-workout is incredibly popular workout supplement for women to boost feminine vitality, focus, energy, and weight loss while increasing blood flow to provide for some serious muscle pumps during high-intensity training. While we all work out and seek a great physique, having supplements to assist us can prove to be worth our while in the long run. As a great source of fuel for all your pre-workout needs, it is no wonder why so many athletes and gym-goers have gravitated towards high-quality pre-workout supplements.
For female athletes and bodybuilders, it is important to find the right supplement to enhance all gains to burn fat and allow for an awesome workout to boost both training and performance, as well as feminine vitality and muscle growth for the best pumps.
We’ve put together a list of the Best Women’s Pre-Workout Supplements so female bodybuilders, athletes, and gym folks can all benefit from these great products. Once you start using one of these, you won’t be disappointed by the results.
Best Women’s Pre-Workout Supplements For 2021
Best Pre-Workout For Women Overall: Cira Nutrition Pre-Game
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Peach Bellini, Pink Candy
Best Way To Take
Mix 1 scoop with 6-8 fl. oz. of water 30-40 minutes before your workout.
Cira Nutrition Pre-Game is that pre-workout you need to give you more energy to perform harder, better, and faster while promoting feminine vitality for the best pumps. With great ingredients to increase energy, endurance, focus, burn fat and weight loss, and muscle growth and strength, this pre-workout has you covered with whatever your needs may be, even if its avoiding water weight. Packed with all the essential ingredients to stand out as a top pre-workout for women, this supplement is what you want most for your pre-workout routine to boost feminine energy. With great flavors at an affordable price, you can’t go wrong with Pre-Game.
Pros
Packed with essential pre-workout ingredients
Fully disclosed label
Great flavors and price
Cons
Does contain caffeine for those sensitive
Only available directly from their website
Price: $39.99
Click here for the best price
Best For Strength: Performance Lab Sport Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point to promote feminine vitality and promote the best pumps. Performance Lab Sport is one of the most rigorously and scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport Pre increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength and high-intensity training, weight loss, to burn fat, and muscle growth.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best For Weight Loss: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting and providing some of the best pumps, Transparent Labs PreSeries LEAN is great for those looking to target stubborn fat while keeping on that lean muscle with a focus on feminine vitality. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to burn fat and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine to boost muscle growth.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout Without Creatine: Kaged Muscle Pre-Kaged Sport
Stim Or No Stim
Stim
Calories
10
Carbs
2g
Sugar
1g
Number Of Servings
20
Flavors
Glacier Grape, Mango Lime
Best Way To Take
Mix 1 scoop with 8-12 ounces of water, 20-30 minutes before your workout.
Kaged Muscle Pre-Kaged Sport is that perfect pre-workout for anyone looking to enhance athletic performance with the perfect balance of feminine energy, endurance, focus, and hydration for feminine vitality and the best pumps. This stellar pre-workout delivers sooth, clean energy to provide for a host of great benefits to your high-intensity training and muscle growth while still being free of creatine. With no artificial flavors or colors, this is a clean pre-workout to still offer amazing results. This finely tuned blend of ingredients is the perfect ratio for hard-training athletes and high-intensity lifters to power performance and muscle growth to the next level.
Pros
No creatine for those looking for none
Clean, smooth energy
Great for high-intensity training
Good flavors
Cons
No creatine for those looking for it
Does contain sucralose
Price: $19.99
Click here for the best price
Use code GENIRON10 to save 10%!
Best Clean Ingredients: Cira Nutrition Pre-Game
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Peach Bellini, Pink Candy
Best Way To Take
Mix 1 scoop with 6-8 fl. oz. of water 30-40 minutes before your workout.
Cira Nutrition Pre-Game is that pre-workout you need to give you more energy to perform harder, better, and faster with a focus on feminine vitality and muscle growth. With great ingredients to increase feminine energy, endurance, focus, weight loss, burn fat, and muscle strength, this pre-workout has you covered with whatever your needs may be, like avoiding water weight. Packed with all the essential ingredients to stand out as a top pre-workout for women, this supplement is what you want most for your pre-workout routine. With great flavors at an affordable price, you can’t go wrong with Pre-Game.
Pros
Packed with essential pre-workout ingredients
Fully disclosed label
Great flavors and price
Cons
Does contain caffeine for those sensitive
Only available directly from their website
Price: $39.99
Click here for the best price
Best Stim-Free Without Caffeine: Transparent Labs PreSeries Stim-Free
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Strawberry Lemonade, Tropical Punch, Orange, Sour Grape, Blue Raspberry, Green Apple
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
Transparent Labs Stim-Free is an amazing option for those looking for stimulant free supplements for strength and high-intensity training, weight loss, and to improve performance and feminine vitality while still getting the best pumps. Containing key ingredients like citrulline malate and betaine, all of these ingredients are clinically dosed and effective for providing great gains. With a 100% transparent formula, this product is great for those who are intolerant to caffeine or other stimulants, or for those looking to cycle off of them. With 13 active ingredients all designed for enhanced feminine energy, focus and increasing lean muscle growth, you cannot go wrong with this great stim-free, non-caffeine option that will still enhance energy like other products.
Pros
Great advantages while being stim-free
Perfect for those insensitive or looking to get off caffeine
Clean ingredients and advanced formula
Provides for energy and focus while decreasing muscle fatigue
Cons
Premium priced option
Only available directly through their site
Does not have caffeine or other stimulants for those looking
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best For Energy: Kaged Muscle Pre-Kaged
Stim Or No Stim
Stim
Calories
15
Carbs
2g
Sugar
1g
Number Of Servings
20
Flavors
Berry Blast, Fruit Punch, Grape, Krisp Apple, Orange Kush, Pink Lemonade
Best Way To Take
Take one scoop with water before your workout.
Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins for high-intensity training and feminine vitality with some of the best pumps. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss and burn fat.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors
Great taste
Cons
A bit expensive
Does contains sucralose, which is an artificial sweetener
Caffeine content may be high for those sensitive
Price: $39.99
Click here for the best price
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Best For Cutting & Toning: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, Transparent Labs PreSeries LEAN is great for those looking to burn fat while keeping on that lean muscle growth, as well as enhancing feminine vitality. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Benefits Of Pre-Workout For Women
The benefits of pre-workout go far beyond what could happen without using it for exercise performance and feminine vitality, but also for things like avoiding water weight. For female bodybuilders and athletes, having a great pre-workout can be a game-changer when it comes to boosting all your goals like feminine energy and strength. Such benefits include:
Increased energy: That much desired energy boost will work to get you going so your workouts can go for longer with more intensity and you won’t feel drained half-way through (1).
Promote blood flow & muscle pumps: With increased flow to your muscles, you will give them the chance to grow so you see worthwhile muscle growth along with a protein product for the best pumps. This will certainly unveil the results you want most (2).
Raise heart rate: By increasing your heart, you build that endurance capacity as well as start to burn fat and get your metabolism going for changes in body composition and muscle growth, something we all want.
Enhance focus: Be alert and focused for whatever workout comes your way no matter the intensity and work to stay locked in to every exercise.
Important Ingredients To Look For In Pre-Workout For Women
Caffeine: Energy Boosts
One of the natural ingredients and stimulants, caffeine is an essential ingredient in most pre-workout products. It will enhance focus and start to raise alertness so you are always locked in. Caffeine will also increase your heart rate for your desired amount of energy levels to aid in high intensity workouts (3).
Creatine: Strength & Power
Known to increase mass and power, creatine is a great ingredient in pre-workout, or as a stand alone supplement. As an important part of energy production in your cells, creatine is safe, well researched, and a highly effective supplement per serving to increase muscle mass and muscle growth enhancing exercise to boost all areas of your fitness goals and provide for the best pumps (4).
Beta Alanine: Fight Fatigue
An amino acid, this works to improve performance and increase energy while pushing off any fatigue. It will keep you pushing harder for longer, more intense workouts, and allow for better motivation and increased feminine vitality (5).
Nitrosigine: Optimal Delivery
Increasing blood flow by stimulating nitric oxide and allowing for greater oxygen and nutrient delivery during exercise for the best gains in strength, recovery, and essential nutrition while also promoting the best pumps. Making sure all of the ingredients and nutrients get to your body fully is important for that desired growth.
Teacrine: Mental Clarity
Works to increase mental clarity, boost energy, and increase mood and motivation. This will give you a sense of purpose in the gym so your workouts are structured and your mission for gains is clear, thus boosting your confidence (6).
Adaptogens: Help With Stress
Plant based compounds, they will help adapt your body to stress so you don’t feel fatigue or the strain of your workouts. Working to improve cognition as well, your focus and energy will be there to support any workout slump and that unwanted fatigue and soreness will be kicked to the curb.
Who Should Use Pre-Workout?
Pre-workout is great for any female bodybuilder, athlete, for gym-goer looking to take their workouts to the next level and improve feminine vitality. From beginners to those more advanced, this supplement can provide energy, increase muscle pumps, eliminate fatigue, and work for that shredded aesthetic others will envy. Pre-workout is perfect for those with busy schedules who just need that extra boost when working hard in the gym and who want the best pumps for serious growth while avoiding water weight.
When Should You Take It?
It is best to always read the label of each product before diving right into pre-workout. Ideally, you will consume this 20-30 minutes before a workout to give you all the ingredients time to hit your body effectively. The label will tell you how much to take and when to take it so definitely check that out!
How We Choose
When it comes to making this list, we look at many factors because you deserve to have the best pre-workout supplement on your shelf to boost feminine vitality, focus, high-intensity training, and weight loss. Looking at the brand and the reputation of the company is very important because you deserve to have a company working for you. Top tier companies will be honest and transparent with their labels so you know exactly what you are putting in your body, especially those with natural ingredients. We look at the effectiveness because a pre-workout should work with your body, not against it, as well as taste because you should also enjoy this supplement for what it can do. We know that supplements can get expensive and we work to find the best products that are still at an affordable price so you don’t break the bank but still get a high-quality supplement.
FAQ Section
What is the best pre-workout for women?
Cira Nutrition Pre-Game. This pre-workout will give you more energy to perform harder, better, and faster while promoting feminine vitality. With great ingredients to increase energy, endurance, focus, weight loss, and muscle growth, this pre-workout has you covered with whatever your needs may be for high-intensity training.
Do stimulant-free pre-workouts exist?
Stimulant-free pre-workouts do exist and they can offer the same benefits as those with stimulants for high-intensity training and muscle growth. For those sensitive to caffeine, or for those who just don’t want it, companies have started making stim-free products so you never have to worry and the best part is, they still contain natural ingredients.
How safe is pre-workout?
Although pre-workout supplements are not monitored by the FDA, they are safe to use and do contain natural ingredients. It is important to read the label of each respective pre-workout so you know exactly what you are putting in your body to enhance the benefits like feminine energy. Some potential side effects include dizziness, nausea, dehydration, and high blood pressure and some of this comes from the stimulants included.
What are the differences between pre-workouts for women and men?
The main differences between those for women and those for men are the ingredients and dosing. Since men and women have different respective needs, those supplements reflect that. Many pre-workouts can be used by both men and women but always read the label to make sure you’re comfortable with your pre-workout and that they contain natural ingredients.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
Wrap Up
A high-quality and effective pre-workout for women can be a game changer for training and performance as you seek the best for your goals with enhanced muscle growth and feminine energy. Having a well-rounded supplementation routine is important and pre-workout can fit nicely for any pre-workout needs while providing for the best pumps. From feminine vitality, focus, energy, muscle pumps, reduced fatigue, and weight loss, a good pre-workout can boost your gains to new heights and enhance high-intensity training. Check out this list of the Best Pre-Workouts for Women and work to boost all of your strength and high-intensity training goals today!
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References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Artioli, Guilherme G.; Gualano, Bruno; Smith, Abbie; Stout, Jeffrey; et al. (2010). “Role of beta-alanine supplementation on muscle carnosine and exercise performance”. (source)
Bello, Marissa L.; Walker, Alan J.; McFadden, Bridget A.; Sanders, David J.; et al. (2019). “The effects of TeaCrine and caffeine on endurance and cognitive performance during a simulated match in high-level soccer players”. (source)