Muscle Chemistry Archive
How Power Bodybuilding Works For Serious Strength & Size
Combining the best of both bodybuilding and powerlifting, power bodybuilding is exactly what you need for serious gains in strength and size.
Powerlifters and bodybuilders are two types of athletes determined to put their bodies through immense strain in order to be the absolute best in their respective fields. Power bodybuilding, or powerbuilding, is an incredibly effective way to take both of these sports and combine them into one so the end product is something bodybuilders and powerlifters alike will envy. So, while both kinds of athletes rely on a proper diet and supplementation plan to power them through their workouts and their day, a monster training plan designed for both strength and aesthetic can be a game changer for all your goals.
Both powerlifters and bodybuilders always seem to try and out do the other. For powerlifters, they know they have serious strength and a mean will to get some absolutely massive weight lifted as they look to outdo opponents on the big three lifts, being the squat, bench press, and deadlift. On the other hand, bodybuilders are searching for that shredded and massive physique, trying to achieve perfectly rounded symmetry to compete with the best on the brightest lights of the stage. Powerbuilding now takes these two ideas and smashes them into one, giving you the best chance at becoming a top contender in both fields.
Let’s take a look at power bodybuilding and see what this is all about. As a unique and effective way to train, powerbuilding can work wonders for your gains by forcing you to prioritize more than you may have thought before. From what it is, to the many benefits, and some examples of training plans, you will be well on your way to getting the most out of each and every lift.
What Is Power Bodybuilding?
Power bodybuilding combines the best attributes of bodybuilding and powerlifting so you get both stronger and visibly bigger to get the most out of training, performance, and a shredded aesthetic. The idea around this is to prioritize strength gains with the big three powerlifts and slowly increase the load as you continue through training. A powerbuilding program is something that involves low reps with heavy resistance training to really target and maximize the effects of muscle hypertrophy (1).
With the big three powerlifts, what you find is increased time under tension to cause more microtrauma with the muscles, giving them a chance to repair themselves so they grow. As a way to get both large in size and stronger overall, power bodybuilding is exactly what you need to achieve all your powerlifting and bodybuilding goals.
Benefits Of Powerbuilding
By working so hard to achieve increased size overall and a shredded aesthetic, the benefits of powerbuilding are hard to ignore. Benefits of power bodybuilding include:
Serious strength and hypertrophy: Work to boost all areas of your strength gains and muscle hypertrophy with added time under tension and big lifts (2).
Enhanced mobility and control: Rely on better mobility and control with these big lifts as you seek to stay physically healthy while lifting big.
Better joint conditioning: Get your joints to a better place by conditioning them to handle such a heavy load.
Improved performance with compound exercises: By constantly enhancing your skill with compound exercises, you can improve performance especially as you lift bigger.
Figure out sport to pursue: Choosing the direction you want to go is hard but this can help you choose which sport you like better and would be happier pursuing.
Who Is This For?
It is safe to say that with the increased load and time under tension, on top of the fact that it requires serious weight and lifting knowledge, power bodybuilding isn’t exactly for the brand new beginner. This is great for those more intermediate to advanced lifters who are looking for a new challenge or who are looking to combine both sports to see real gains. For those still figuring out which path would best suit them, this is also a great way to figure that out.
Power Bodybuilding Training
When looking to build that desired strength and start to see that massive aesthetic come to life, look no further than a good training program to help get you to where you want to be. By working with lower sets and higher reps, you rely on those muscles to work hard and give you the most out of each and every lift.
Let’s take a look at an upper body and lower body powerbuilding training plan:
Upper Body
Exercises
Sets
Reps
Incline Dumbbell Bench Press
4
10
Lat Pulldowns
3
10-12
Arnold Press
3
10
Seated Cable Rows
4
10-12
Cable Crossovers
3
10
Cable Lateral Raise
3
8
Alternating Dumbbell Curls
3
8
Triceps Pushdowns
3
10
Lower Body
Exercises
Sets
Reps
Squats
3
5
Deadlifts
3
5
Leg Press
4
10
Leg Extensions
4
12
Leg Curls
4
12
Seated Calf Raises
4
15
Nutrition Tips
When it comes to power bodybuilding, having the right nutrition plan is absolutely key in making sure you get all of the nutrients you need most out of your diet. Getting the proper amounts of macronutrients is vital for you need to ensure you get protein, carbs, and fat into your body to capitalize on all your gains. With protein as the building block of all muscle, it is absolutely imperative you make this happen so no gains go to waste (3). Allowing yourself the proper caloric intake is also key for you need to stay fueled, especially after under so much weight.
Supplementation
Having a good supplementation routine is key and cannot be overlooked. Whether that be something like a pre-workout or intra-workout BCAA, or even a fat burner or testosterone booster, there are a host of supplements to help get you to where you want to be.
This protein supplement from Transparent Labs is perfect for all your muscle building and recovery goals as you seek to build that aesthetic you want most.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Power bodybuilding combines the absolute best of both bodybuilding and powerlifting to ensure all your bases are covered in terms of strength and size, while also aiding in a perfectly rounded out physique. Don’t let any of your gains go to waste and look into this form of training as you look to better your health and fitness, as well as capitalize on the potential of all your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (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)
Roelly Winklaar Makes Larry Wheels Look Small in Recent Arm Training Video
Roelly Winklaar completely outsizes Larry Wheels.
Roelly Winklaar just proved that there are levels to this bodybuilding game. In a recent training video, Roelly completely outsized the considerably massive Larry Wheels.
To reach the highest levels of bodybuilding one must push their body past their limits. Namely, one must pack on a ton of muscle. You have to so much muscle in fact that you make other extraordinary strength athletes look small in comparison. That’s exactly the case when it comes to Roelly Winklaar.
One of the top bodybuilders in the world, Roelly Winklaar built a stunning physique. His size and muscle quality are on a whole different level than the average human being. That’s what happens when you put your body through hard and consistent training after all. But it’s clear that Roelly has reached new levels. If you’re able to make someone as big as Larry Wheels look small, chances are you’re operating on a insanely high level.
When the powerlifter isn’t battling Thor or beefing with Eddie Hall, Larry Wheels is pumping some serious iron. Over many years of training Larry has built up a pretty powerful and impressive physique. Despite being massive in his own right, there are still levels to this bodybuilding game. Roelly Winklaar proved that during his recent collaboration with the powerlfter.
During arm day training, both Roelly Winklaar and Larry Wheeler did curls together. Larry states in the Instagram post that he used himself as a reference to show his audience just how massive Roelly is. It’s actually quite the sight to behold.
Roelly Winklaar is quite a massive bodybuilder. If you can outsize a massive human like Larry Wheels then you’re definitely on another level.
What do you think about Roelly Winklaar out sizing Larry Wheels?
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.
Victor Martinez Answers: Why Do People Criticize Phil Heath So Much?
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Victor Martinez reflects on the love/hate relationship many fans had with Phil Heath during his Olympia reign.
Phil Heath is one of the most winningest Olympia champions in the history of the sport. With seven Sandow trophies he ties Arnold Schwarzenegger and falls one victory behind Ronnie Coleman and Lee Haney. Yet despite this, Phil Heath often received a lot of public criticism. Towards the end of his Olympia streak, that criticism was aimed at his physique – particularly his stomach. But bodybuilding fans also seemed to love to hate on Phil overall as a champion. Many wanted to see him defeated. But why? In our latest GI Exclusive interview, Victor Martinez explains why so many fans criticize Phil Heath.
We are still too close to Phil Heath’s reign as Mr. Olympia to know for sure how he will be seen in history. Certainly, he must be placed in the pantheon of greatest Olympia champions of all time at the very least. But what we do know is throughout his career, he faced a large amount of criticism from fans. He in many was was painted as a villain. The longer he continued to win Olympia, the stronger fans wanted to see him taken down.
But why is this? Was Ronnie Coleman seen as a villain during his eight year run as Mr. Olympia? Was Lee Haney? The reaction seems different. Perhaps that is partly because of social media elevating different kind of voices. Perhaps it’s because of Phil Heath’s being seen as a villain compared to Kai Greene in the original Generation Iron.
During our conversation with Victor Martinez, we had these thoughts on our mind, so we decided to ask him why he thought Phil Heath faced so much criticism. Martinez was a fellow competitor in the same era as Phil. He was also in Generation Iron alongside Phil. So perhaps he has a more direct insight into the public reaction to Phil.
Victor Martinez boils it down to one thing – Phil Heath’s major confidence. That confidence borderlines on cocky – which is an easy thing to villainize. Floyd Mayweather also received a lot of criticism despite being one of the greatest boxers of all time. This is likely due to his confident and cocky attitude.
Victor Martinez finds this unfortunate, as he believes that strong confidence is an important factor in a top tier athlete. Whether they telegraph it publicly or not – all great athletes believe deep down that they are the best in the world. Without the belief, they would hold themselves back. This would cause them to never become great. So that near delusional feeling of greatness needs to exist. It eventually makes it a self fulfilling prophecy – at least for a select few.
On top of this, Victor Martinez thinks that a cocky and confident personality helps make bodybuilding more exciting. He points towards the Olympia press conferences. They would be extremely boring, and sometimes are, if there was no drama. The Phil Heath vs Kai Greene rivalry made for some of the most entertaining press conferences in bodybuilding history. It’s good for the sport.
Ultimately, this kind of confidence and drama leads to fans being swept up in the excitement. The fans pick sides and, for some, they start to engage in the drama as well. Social media allows that to happen much more immediately and publicly. The fans who criticize Phil Heath – whether it’s due to his personality or the flaws in his physique – are swept up in the drama. They get emotional. They’re passionate about the sport and take it personal.
Does this make Phil Heath deserving of so much criticism perhaps even border lining on online abuse? Yes and no. Victor Martinez admits that this is all part of being a public figure. Sometimes it can go too far. Martinez believes that it’s not something that can be stopped. Instead, he hopes that someone like Phil understands how to personally deal with it and not become personally affected by the insults. Rather than fight back and try to get fans to shut up – it’s more important for someone like Phil to not be affected by the hate.
You can watch Victor Martinez go into more detail about the criticism of Phil Heath in our latest GI Exclusive interview segment above!
Enhanced Labs Big Ramy Branded Whey Protein Isolate Review
Enhanced Labs drops this Ramy-branded isolate for all your gains and recovery needs.
Product Overview
Enhanced Labs and their new captain Mr. Olympia Champ Big Ramy recently jumped into the whey protein category. The brand is taking on the market with a product named Enhanced Whey Isolate which features 100% pure whey isolate, natural flavors, and a patented digestive enzyme blend.
To cut costs and make their protein powders more affordable, most supplement companies use questionable protein suppliers. Sure, they pay much less for the raw protein, which saves you a ton of cash when you buy their jug of protein powder, but the problem is that protein powder likely contains far less protein and far more carbs and fat than claimed on the label.
Shop at Enhanced Labs
Use code GENIRON for 15% off!
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Labs has been massively disrupting the industry by released products and a fast pace and having a stable of top line athletes including bodybuilding royalty Dennis James, the 2020 Mr. Olympia Champ Big Ramy, Craig Golias, Tony Huge, and over 2 dozen other pros.
Enhanced Whey Protein Isolate Review
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body.
Enhanced Whey isolate has been getting a lot of attention with verified buyers stating that Enhanced Labs has perfected the whey protein supplement category. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals. Working out like Olympia champ Big Ramy just got a little easier with this top tier whey protein isolate.
Ingredients
100% Pure Whey Isolate
Whey protein is the fast-digesting part of dairy protein. The liquid can be dried to form whey concentrate powder that consists of 70-80% protein by weight. The remaining 20-30% of the whey concentrate powder contains carbohydrates, sugars and fats. However, if more sophisticated processing steps are used, a whey isolate powder containing over 90% of pure protein by weight can be produced.
In addition to having lower total carbohydrate content, whey isolate also has the lactose removed. This makes it a better choice for those who are lactose intolerant. In addition to their nutritional differences, there are cost differences between these two types of whey. Whey isolate is much more expensive than whey concentrate. That’s why most supplement companies use a whey concentrate or a whey concentrate/isolate blend instead of a pure whey isolate. A good whey isolate can work for a clean source of protein, great gains to muscle growth and recovery, and changes to body composition to aid in weight loss as well (1,2).
DigeSEB Digestive Enzyme Blend
DigeSEB is a patented blend of digestive enzymes that help break down proteins in the stomach. One of the biggest problems with protein is the issue of digestibility (3). Looking at the structure of proteins on a molecular level, they are comprised of long-chain amino acids. The strength and structure of proteins make them very useful in the body. The downside of course is that this same strength and size make them difficult to digest.
Adding DigeSEB into Enhanced Whey Isolate helps the body break down the protein so that you can get all of the muscle building benefits of the whey protein you’re consuming.
Calories
110
Protein
25g
Carbs
2g
Fat
1g
Sugar
1g
Flavors
Chocolate Brownie
Number Of Servings
44
Price, Flavors & Effectiveness
Enhanced Whey Isolate is a high-quality whey protein designed to tackle any and all of your protein needs. With 44 servings per container, one scoop will pump you full of everything you need to succeed. A great tasting flavor in Chocolate Brownie is sure to please all.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
Only one flavor option
Price: $64.99
Enhanced Whey Isolate is offered directly from Enhanced Labs for $64.99, which has 44 servings. Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
How Much Should I Take?
Mix 1-2 level scoops in 6-12 oz (180-360mL) of cold water, milk or almond milk.
Best Time To Take Enhanced Whey
Enhanced Whey is best enjoyed first thing in the morning, just before training and/or immediately after training.
Check out our list of the Best Protein Powders for more awesome protein supplements!
Overall Value
Enhanced Whey Isolate is a great protein supplement mixed with digestive enzymes to ensure all these nutrients hit you as effectively as possible. The team of engineers at Enhanced Labs were given the formative task to formulate the perfect whey protein supplement. Enhanced Whey Isolate features 100% pure whey isolate, natural flavors, and a patented digestive enzyme blend. What you are really getting is a great protein product with great ingredients and taste from a company who knows the needs of athletes. Check out Enhanced Whey Isolate today and see what this can do for all your muscle building and recovery goals.
Try Enhanced Whey Isolate Today
Use code GENIRON for 15% off!
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 Enhanced Labs and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Goodman, Barbara E. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Best Cardio For Bodybuilders Without Losing Muscle
Don’t fear the sprint.
For bodybuilders, the very utterance of the word cardio seems to send chills down their spines. Many of those who look to build muscle seem to equate cardio with muscle destruction. They automatically assume that the inclusion of any form of cardiovascular training into their routine will mean losing all of their hard earned muscle. It’s an ideology that has been refuted, yet it still seems to find its way into the culture.
Cardio for an ectomorph who has trouble with keeping on muscle may be something to worry about. For most others who can gain either fat or muscle easily, those with slower metabolisms, cardio training can be their best friend.
People looking to shred their bodies but refuse to utilize cardio are essentially handicapping themselves and ensuring that they never get the defined and aesthetic form that they constantly seek. It burns away excess fat and jump starts your metabolism and, if you have the right diet plan, won’t affect your muscle gains at all.
So now that it’s been established that cardio isn’t evil, the question becomes a bit more intriguing. If cardio is a must for getting shredded and ridding your body of excess body fat, then which exercises should be in your program? We compiled a list of muscle friendly cardio exercises that will have you looking more shredded than ever.
Cycling
This is perhaps one of the more underrated cardiovascular exercises that many bodybuilders never consider. Though walking on the incline treadmill can be a great source of cardio, studies have found that cycling or bike riding can prove to be more impressive for a couple of reasons.
For one, it’s just a more intensive and explosive exercise than walking. Second is that the hip flexion are engaged in the motion which can improve your squatting ability as well as increase your chances of hypertrophy when combined with resistance training.
Sprinting
Another great exercise that can improve your chances of hypertrophy, sprinting is perhaps the biggest gem of cardio based exercises. Though many bodybuilders, particularly larger individuals, may find jogging to be a bit easier to bear, sprinting can actually improve muscle growth.
Like mentioned before with cycling, the hip flexion are engaged while sprinting. The exercise is a multi-joint movement that stimulates muscle activation and can improve leg development as it that same activation simulates the tension of squatting or using the leg press.
Rowing Machine
We’ve spoken about two cardio exercises that work the lower body extensively, but what about the upper body? Well, it seems that the rowing machine can be a great tool for athletes looking to build definition in their upper bodies. When paired with resistance training, the rowing can prove to be very beneficial for upper body development.
The rowing machine works your back and core during the pulling motion and even works your legs greatly during the pushing portion of of the movement. You get the benefit of muscle development while performing cardio at the same time.
Which cardio exercises do you have in your routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The Top Benefits Of Turning Vegan Today For A Plant-Based Lifestyle
The reasons why going vegan today and adopting a plant-based lifestyle could be a game changer for you.
A lot has been said about the vegan diet, especially after the documentary “The Game Changers” went viral. But is it worth switching over to the vegan lifestyle? With so much conversation surrounding the topic, we’ll help answer this question today.
While many gym bros ask you to follow a diet for the sake of it, we are recommending the vegan diet based on research, and the superior results it can provide over the vegetarian and the omnivore diet. Although you may be skeptical, we are here to lay out the facts for you in a way that makes sense so you can make an informed decision for yourself.
What Is A Vegan Diet?
A vegan diet consists of food that does not contain any animal products. This includes meat, eggs, and dairy and people follow a vegan diet for a number of reasons. For some it is the morality about how we treat animals and our consumption of animal products, for others it is about eating a plant-based diet for the health benefits, and for many it could very well be a combination of both.
There are many variations of the vegan diet and it can also be combined with other diets like intermittent fasting, where you only eat in a select window. So while it is strict with no animal products, you do have some versatility in how you conduct a vegan diet.
The whole food vegan diet, for example, is based on whole plant foods like whole grains, fruits and vegetables, or the raw food vegan diet which is based on raw fruits, nuts, and plant foods cooked at lower temperatures. Whatever you choose, it is ultimately your preference on how you wish to conduct your vegan diet.
Benefits of Following A Vegan Diet
Protein is Not a Problem
Most people dismiss the vegan diet on a lack of protein basis. Some ill-informed people ask aspiring athletes to stay away from the vegan diet. According to these gym bros, eating a plant-based diet can’t give you enough protein.
There is enough data (and recipes) which prove that a vegan diet can help you achieve your daily protein goal of 0.8 gram of protein per kg of body weight – which is recommended by the USDA. As an example, a peanut butter sandwich has roughly the same amount of protein as three ounces of beef or 3 large eggs. For athletes, this is becoming more popular in the world of sports nutrition knowledge (1).
Supplement companies are now starting to make vegan protein powders and supplements so you never have to miss out on any protein. Made with rice or pea protein, and loaded with other nutrients, these are great aids to add to your workout.
Check out our list of the best vegan proteins here!
Considerably Lower Inflammations
Animal products have shown to cause inflammation in your muscles and joints. Plants have anti-inflammatory properties which tackle the muscular inflammations you can get after a workout. Inflammation occurs as the body’s natural response to foreign substances or physical trauma which can lead to chronic pain. Plant-based foods have an abundance of vitamins and minerals to help prevent, stop, and treat inflammation to get rid of any unwanted pain.
On the other hand, if you’re eating animal products like dairy or meat, the anti-inflammatory benefits of the plants are consumed in fighting the inflammations from the dairy products, and your muscles and joints are left on their own. By eliminating animal products, you give your muscle and joints relief from inflammation and let these plant-based foods work their magic (2).
Say No To Animal Cruelty
It’s no secret that inflicting harm on the farm animals is a part of animal agriculture. The cruelty doesn’t stop at the slaughterhouses. The bringing up of cows for milk production forces them to live outside their natural habitat.
In their efforts to stop the inhumane acts done to the animals, vegans abstain from using animal products. Apart from consuming dairy and meat, vegans also stop wearing leather, fur or any other animal skin products.
Save The Environment
The breeding of animals for consumption purposes has one of the biggest carbon footprints. According to this study, plant-based agriculture generates around 1.5 trillion more pounds of “product” than animal agriculture.
Based on these numbers, the report concludes that “plant-based agriculture grows 512% more pounds of food than animal-based agriculture on 69% of the mass of land that animal-based agriculture uses.”
Other Health Benefits
High cholesterol levels are one of the most common problems with meat-eaters which can be completely eradicated by switching to a plant-based diet. Apart from the high cholesterol levels, a vegan diet is the only diet that has shown to reduce the chances of heart diseases (3).
Wrap Up
Going vegan is ultimately your choice. With much debate surrounding this diet and lifestyle, each person that commits to the vegan diet is doing it for their own set of reasons. Whether that be morality towards animals, the great health benefits, or a combination of both, you can really benefit from a vegan diet. With companies starting to catch the bug as well, plenty of supplements and other health products are geared towards this diet to help advance your goals in a positive direction. Look into the vegan diet and see how this great lifestyle can really benefit your health, fitness, and performance goals.
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Watzl, Bernhard (2008). “Anti-inflammatory effects of plant-based foods and of their constituents”. (source)
Kim, Hyunju; Caulfield, Laura E.; Garcia-Larsen, Vanessa; Steffen, Lyn M.; Coresh, Josef; Rebholz, Casey M. (2019). “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults”. (source)
Best Protein Bars For Bodybuilding Growth & Performance (Updated 2021)
These protein bars are sure to keep you full and aid in your bodybuilding goals by pumping you with protein and other nutrients that are vital for maximum growth.
Protein bars are designed to serve as a convenient source of nutrition for athletes, gym-goers, and everyday people to keep nutrition at the top of the list for priority. If you’ve ever walked through the isle at a store, boxes upon boxes of protein bars line the shelves and the choices become so overwhelming, you just give up. And we don’t blame you. That’s why we provided this list of the best protein bars for your bodybuilding goals for 2021.
Don’t let an overly saturated market keep you from seeing great gains and while many companies claim their protein bars can serve as solid meal replacements, it is important to remember that many bars are loaded with sugar and other additives that you just don’t need from a bar. This list has some of the best bars on the market today to make your life a little easier when it comes to choosing the right protein bar.
Check out our list of the Best Protein Bars as you aim to continue your health hunt to aid in your overall growth, performance, and wellness for the best protein bar. We seek to make your life easier by providing you with a solid list to start to narrow down your search as you look for nothing but the best for your fitness, health, and wellness goals.
Best Protein Bar For 2021
Best Protein Bar Overall: Jacked Factory Authentic Bar
Calories
280
Protein
15g
Carbs
27g
Fat
14g
Sugar
20g
Flavors
Birthday Cake, Peanut Butter Candy, Chocolate Chip Cookie Dough, Coconut Cashew, Kitchen Sink, Mint Chocolate Chip
Jacked Factory Authentic Bar is a great protein bar with authentic ingredients, taste, and results. This decadent high protein bar is made with real ingredients and whey protein isolate for that clean, filtered protein to help with muscle growth and recovery. With no artificial sweeteners or sugar alcohols, this protein bar is exactly what you need to round out a great dietary routine. No gut wrenching fibers and awesome flavors are matched by honesty and transparency with this amazing protein bar.
Pros
High in protein and uses whey isolate
No artificial sweeteners or sugar alcohols
Made with real ingredients
Great flavors
Cons
Comparable to less expensive bars
Price: $24.99 for 12-pack
Click here for the best price
Best For Strength & Performance: Swiss Natural Foods T Bar
Calories
240
Protein
16g
Carbs
19g
Fat
12g
Sugar
15g
Flavors
Honey & Salt, Peanut Chocolate
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 takes 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.
Pros
Packed with whey protein and other powerful ingredients
Natural and effective
Innovative approach to protein bars
Cons
Taste is hard to swallow
Usual chalky texture from protein bars
Price: $29.99
Click here for the best price
Check out our individual review for Swiss Natural Foods T Bar here!
Best For Energy & Metabolism Support: GNC Total Lean Layered Protein Bar
Calories
190
Protein
16g
Carbs
14g
Fat
8g
Sugar
5g
Flavors
Whipped Chocolate Mousse, Girl Scouts Coconut Caramel
GNC Total Lean Layered Protein Bar is a great protein bar to satisfy hunger and provide for lean, high quality protein support. Being gluten-free, and with great flavors, you can enjoy this bar and get all of the benefits without the guilt. At 190 calories per bar and with 16g protein, 8g fat, and 14g carbs, this provides a perfect ratio for all of these macronutrients for your diet. Made with a protein blend of whey concentrate and isolate, as well as other ingredients to fuel muscle growth, repair damaged muscle, and aid in other bodily functions, this meal replacement bar is perfect for a pre-workout boost or a post-workout recovery protein packed snack while also being great tasting to boost your protein intake and help lose weight.
Pros
Great ingredients
190 calories and 16 grams of protein
Delicious flavors
Cons
It does contain sucralose and maltodextrin
High amount of sugar adds to the taste but may not be compatible with certain diets
Price: $9.99/ 5 bars
Click here for the best price
Check out our individual review for GNC Total Lean Layered Protein Bar here!
Best For Recovery: Optimum Nutrition Opti-Bar
Calories
250
Protein
20g
Carbs
20g
Fat
9g
Sugar
1g
Flavors
Chocolate Chip Cookie Dough, Chocolate Brownie, Cookies ‘N Creme
Optimum Nutrition Opti-Bar is a high quality and very convenient protein bar designed for on-the-go muscle support to assist muscle recovery and muscle growth in efforts to get you primed for that next workout. As a leader in sports nutrition and a reputable brand you can trust, Optimum Nutrition seeks top-tier products with innovative technology to really get consumers to where they need to be with their diet, like with this meal replacement bar. With 20g of protein per bar, up to 10g of fiber per bar, and less than 5g of sugar, your recovery goals are surely on their way. Three great flavors in Chocolate Chip Cookie Dough, Chocolate Brownie, and Cookies ‘N Crème make this bar a delicious option for your on-the-go needs as one of the best bars on the market to build muscle.
Pros
High protein, low carb, and very little sugar
From a reputable company
Great flavors and taste
Cons
Little sugar is very healthy
Some may not enjoy the texture
Price: $29.95/ 12 bars
Click here for the best price
Best For Tackling Cravings: Quest Nutrition Protein Bar
Calories
210
Protein
20g
Carbs
22g
Fat
10g
Sugar
1g
Flavors
Birthday Cake, Blueberry Muffin, Caramel Chocolate Chunk, Chocolate Brownie, Chocolate Chip Cookie Dough, Chocolate Hazelnut, Chocolate Peanut Butter, Chocolate Sprinkled Doughnut, Cinnamon Roll, Cookies & Cream, Double Chocolate Chunk, Lemon Cake, Maple Waffle Protein, Mint Chocolate Chunk, Mocha Chocolate Chip, Oatmeal Chocolate Chip, Peanut Butter Brownie Smash, S’mores, White Chocolate Raspberry
Quest Nutrition protein bars are made with complete, dairy-based proteins to provide your body with 9 essential amino acids. With a lot of flavors to choose from, each bar is a sweet treat with less than 2g of sugar in each bar to satisfy cravings to keep you full longer. With up to 21g of protein and 16g of fiber per bar, net carbs round out to 4-6g giving you a really great ratio of all of those macronutrients you need for fuel, growth, and recovery along with your diet needs. With a solid protein blend and not a lot of ingredients, this bar comes out to be a great option for those looking to satisfy cravings while also seeing gains from a protein packed snack with clean ingredients to provide energy and build muscle.
Pros
There are a multitude of flavors to choose from
Ratio of macronutrients is perfect
High in protein and one of the best tasting bars
Little sugar
Cons
May be hard to digest for some
Does contain sucralose as well
Price: $22.22/ 12 bars
Click here for the best price
Importance Of Protein For Growth
Protein is a macronutrient vital for many functions in the human body. Since the body cannot produce protein, we must obtain this vital nutrient from foods. Once digested, amino acids are produced which are the building blocks of protein the body then uses to build and maintain muscle (1), produce blood and connective tissue, and work to keep your body primed for whatever comes its way.
While it is easy to obtain protein from a great whey powder, whether that be a concentrate or an isolate, sometimes we need to get protein from other sources, those sources preferably being whole foods. Yet even still it can be hard for us to make a home cooked meal with our busy schedules and this is where protein bars come into play to really advance our goals and give us all of that protein for serious growth (2). As a vital component for muscle growth and muscle maintenance, protein in whatever form should never be overlooked, especially for workout recovery and a protein bar is a great way to get that nutrition.
Benefits Of Protein Bars
Protein bars have great benefits to your growth and recovery while also aiming to keep you full (3). Benefits of protein bars include:
Packed with protein: Provide enough protein content to offer growth and keep you full while still allowing for proper digestion. This will also aid in muscle building and maintenance and workout recovery.
Full of fiber: Keep you full longer and moving regularly which is an important piece for your body to properly function and keep weight off.
Short on sugar (if any at all): Be careful of added sugar and other sweeteners that ruin the health benefits of a good bar and ruin all of your dietary work thus far.
Inexpensive and convenient: Don’t break the bank for a protein bar that will only provide some benefits and really look for one that will give you everything you need (and deserve) from a bar.
Why You Should Eat Protein Bars For Performance?
Protein bars are simple, tasty, and convenient snacks to enjoy while also adding protein and other nutrients quickly into the body for any lifestyle. It is important to not fall victim to the best looking box or advertisement because its all about ingredients. You need to find the right bar for you as many are flooded with sugar and other ingredients that can really hurt your gains (4).
While this may seem like a daunting task, trust us, we get it. We’ve all spent time wandering the isles in the supermarket or health store, or browsing endless pages online searching for the next best thing to elevate our health and fitness. Sometimes there is a diamond in the rough and once we find it, it is game over. But sometimes it takes more diligence than we want, or have time for, and that can really hurt our chances of finding a really great supplement or health food product.
What To Look For In A Good Protein Bar
A good protein will have:
Minimal calories: Be sure to look for a lower calorie bar that also has plenty of benefits. They do exist.
A quality fat content: Depending on your goals, knowing the fat content can be extremely important. Also, make sure it is conducive to whatever diet you may be on.
Clean ingredients: Be sure to look for any harmful additives or just extra junk that you do not want in your protein bar snack.
At the end of the day, choosing the best bar for you all comes down to preference. What you desire in taste, what you want in texture, and what you seek for your bodybuilding goals. The best part is, you can always mix and match bars and are not tied down to one in particular. Many companies offer a variety of bars for various occasions while you can work to create your own group of different bars to really diversify your palate and your goals (5). Don’t get hung up on trying to find the one perfect bar for you because the truth is there may be more than one that fits your desired goals. In fact, there are more than one and it just takes some work in finding it.
How We Choose
When choosing this list of the best protein bars, we wanted to focus on three things: reputability of the company, taste and effectiveness, and price. Each company should be working for you and the name of the brand matters. We look at those trusted companies who work tirelessly to product the best protein bars around. We also know your bar should taste good and be effective for keeping you full and working on producing more gains. These bars have both of those covered and you shouldn’t settle for anything less. Lastly, price matters. We know it can be expensive to find a good bar and these above are perfect for all your goals while still being affordable options.
FAQ Section
What is the best protein bar?
Jacked Factory Authentic Bars. This is a great protein bar with authentic ingredients, taste, and results. This decadent high protein bar is made with real ingredients and whey protein isolate for that clean, filtered protein to help with muscle growth and recovery. With no artificial sweeteners or sugar alcohols, this protein bar is exactly what you need to round a great dietary routine.
What makes a protein bar great?
Protein bars should offer the right balance of macronutrients with the highest amount being protein. Often times, protein bars will have a lot of fat and carbs that don’t match the amount of protein. They should also taste good and be effective in their goal of providing you with the best nutrients and ingredients so you progress with your goals.
Can protein bars be used as meal replacements?
Protein bars can be used as meal replacements but sparingly. It is always best to eat a whole food meal so you don’t miss out on any nutrients, or even looking to products designed for meal replacements is a great place to start as well. Check out our list of the Best Meal Replacements for some awesome supplements!
When is it best to eat a protein bar?
Protein bars are great for many occasions. For your pre-workout or post-workout fuel, protein bars can really prove to be worth your while. On busy days, taking a protein bar on the go is a great option when looking to stay on your diet and eliminate the desire to snack.
On the whole, are protein bars healthy?
That is a tough question as it really depends on the bar. Protein bars can be healthy if they have the right balance of macronutrients and don’t contain artificial flavors, sweeteners, or sugar alcohols. Doing your research is the best way to determine if the bar of your choosing is a healthy option for you.
Wrap Up
Protein bars should work for your benefit and your benefit only. While they should taste good, they should also provide for overall quality health benefits and it is possible to have both. These protein bars listed above are really great sources of protein that taste good and will give you that boost to fuel a workout, recover from tough training, or offer a healthy snack during the day as you power through to the end.
With protein as an essential building block for muscle, having a protein packed bar is something to really look for to advance your goals. While it can be frustrating to search and search for the best option, it is out there. Your goals are priority number one and while it can be daunting to know there are a ton of products on the market, the benefit is that you don’t have to change your goals to find the right one. It will find you. Check out these protein bars for your bodybuilding goals and see your progress unfold today with a great meal replacement.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise, protein metabolism, and muscle growth”. (source)
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)
Hassan, Sami Kadhim (2020). “Quantitative and qualitative effects of proteins and natural sugars on hardening and color of high-protein nutrition bars during storage”. (source)
Shmerling, Robert H. MD (2015). “Are protein bars really just candy bars in disguise?”. (source)
INTERVIEW: Does Mike O’Hearn Prefer Classic Physique Or Men’s Open Bodybuilding?
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Mike O’Hearn reacts to Big Ramy’s Olympia win and addresses which kind of physique he prefers – Classic Physique or Men’s Open.
In December 2020, Big Ramy won the Mr. Olympia. It was an epic moment – but also one that solidified an ongoing trend in the IFBB – rewarding bigger mass monster muscle over more classic aesthetics. In 2018, when Shawn Rhoden won the Mr. Olympia, it seemed that perhaps the tables would turn allowing for lighter weight competitors with incredible conditioning to win the day. Just two years later, Big Ramy seems to reverse the tide back towards the likes of Ronnie Coleman. In our latest GI Exclusive interview, we ask all natural bodybuilder Mike O’Hearn what he prefers – a more Classic Physique or the mass monster look of Men’s Open.
Mike O’Hearn has consistently claimed to be a natural bodybuilder his entire life. This has led to backlash due to his massive and impressive physique. His musculature is so large and sculpted that bodybuilding fans have a hard time believing he could be all natural. Regardless of the controversy – O’Hearn has remained steadfast in being all natural his entire life.
While O’Hearn certainly has a massive physique – his body does fall more in line with the Classic Physique division than the bulky mass monsters seen in Men’s Open. With the recent win of Big Ramy at the Mr. Olympia 2020, we wanted to know what Mike O’Hearn personally though about the direction of pro bodybuilding. Does he prefer the Classic Physique division? Or do the “freaks” in Men’s Open still hold an important place in the sport?
Mike O’Hearn may personally prefer to hold more of a classic physique on his body – but that doesn’t mean he disrespects the Men’s Open competitors. In fact, he still holds them in high regard and looks up to their talents. Not only that, but he thinks that Big Ramy’s Olympia 2020 physique maintained good aesthetic while also being a mass monster. In other words, Big Ramy wasn’t just a bulky mass of muscle – he still had the conditioning, shape, and lines displaying the beauty of the sport.
In Mike O’Hearn’s mind – Big Ramy is exactly the example of what a Men’s Open bodybuilder should be. Yes, his massive weight still puts Ramy in the mass monster category – but he also had wonderful aesthetics. At least according to O’Hearn. It reminds him of the first time he started getting into bodybuilder and saw Lee Haney as Olympia champion. It was the perfect combination of superhuman size and beautiful aesthetic.
Mike O’Hearn also deeply enjoys the Classic Physique division. He sees no reason for controversy. Having both divisions gives everyone exactly what they want. There’s still room for the spectacle of the Men’s Open mass monster freaks. At the same time, fans who prefer smaller classic physiques can watch the Classic Physique division.
Will one ultimately become more popular than the other over time? It’s possible – but popularity does not equal quality. Each division has talented athletes showcasing the kinds of physiques they are comfortable with. There should be respect among all divisions by both fans and the athletes.
You can watch Mike O’Hearn’s full comments on Big Ramy, Men’s Open, and Classic Physique in our latest GI Exclusive interview segment above!
Hunter Labrada Reveals Monstrous Legs During Quad Training
Hunter Labrada shows off some massive Wheels.
Hunter Labrada has some monstrous legs. The budding prospect has a ton of potential and could prove to be the future of bodybuilding. His recent prep for the Chicago Pro proves that he has all the right elements of a future top contender for the Olympia title.
There’s no doubt about it, Hunter Labrada is the future of bodybuilding. It may be a bold statement but just looking at the young man you can tell that he has what it takes to be a force in bodybuilding. While he may not have a ton of pro experience, the young bodybuilder has already made it to the Olympia stage. He has competed against the best in the world and tasted what it was like to reach the pinnacle.
Chicago Pro Prep
Now with that memory lodged in his mind, Hunter Labrada is ready to take on all comers at the Chicago Pro. He will face some tough opposition, but Labrada believes he has the goods to win. Really, can you blame him? He has clearly been blessed with some insane genetics and has already proven himself to be world class. With every win and new pro experience, Labrada will become more dangerous.
His recent leg day in prep fir the Chicago Pro shows just how insane Labrada’s physique is. Hunter Labrada is building some insane wheels ahead of the show and his competition should be on notice.
Monstrous Legs
Hunter Labrada broke down his quad training in his recent post and it definitely sounds brutal.
First quad day on the new split and it was a great one! Put split squats back into the rotation for “quads A” and as you can see from the video where I look like I have newborn baby giraffe legs, it’s been a while since I’ve done them! Always will show the good and the bad?
Quads A:
A1 standing calf (no video)- 1 straight set 10-12 reps, 1 triple drop set aiming for 10 reps a stop
B1 seated calf (no video)- 1 straight set 10-12 reps, 1 triple drop set aiming for 10 reps a stop
C1 abductor (no video)- 1 straight set 10-12 reps
D1 adductor (no video)- 1 straight set 10-12 reps
E1 @arsenal_strength pendulum with @elitefts grey band- 1 working set 8-12 reps (all time pr for this, 3pps for 9 + 1)
F1 split squats with @primefitnessusa 15 degree wedge- 1 working set 12-15 reps (first time doing these in forever, definitely almost ate shit?)
G1 @primefitnessusa leg extension (set split into 2 videos)- 1 triple drop set aiming for 10 reps a stop (didn’t happen for me?)
All in all a great session, I’m looking forward to really progressing on the new split, and the new exercises within it! Ill be doing an in depth video in the near future on that for sure??
It’s clear that Hunter Labrada is taking his training to the next level. It’s only a matter of time before he becomes a real threat to the Olympia title.
What do you think of Hunter Labrada and his future in bodybuilding?
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.
Florian Munteanu Profile & Stats
The biography, life, and accomplishments of Florian Munteanu
Florian Munteanu is a Romanian boxer, actor, and fitness celebrity who found his passion in boxing and has since worked on building and sculpting his shredded physique. His best known acting appearance is in 2018 when he played Viktor Drago in Creed II.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Florian Munteanu
Weight
Height
Date Of Birth
235-245 lbs.
6’4”
10/13/1990
Profession
Era
Nationality
Professional Boxer, Actor
2010
Romanian, German
BIOGRAPHY
Florian Munteanu was born and raised in Germany to two parents who were very active and into health and wellness. Encouraged to be involved with sports at an early age, Florian gravitated to boxing and would work out in the gym in efforts to better his boxing career and build his fitness. Through years of training, he began to sculpt his physique into something to be proud of and would become a force in boxing and a real contender for those acting roles requiring a massive physique.
Florian graduated from the University of Munich with a Bachelor of Arts in Sports, Media, and Event Management, proving that he is also not just brawn, but brains. Also being a fitness star and a social media presence allowed him to pursue a boxing career and he became an ambassador for a fighting organization called Super Kombat. With his strict attention to training and nutrition, he has become a force in the fitness and acting world.
In 2018, Florian landed a massive role in the movie Creed II, starring in the role of Viktor Drago, son of the legendary Russian boxer, Ivan Drago. For Florian, it was a huge honor to play a role in such a big movie and a successful sequel to the first one. With his work ethic and drive to be great, Florian sought everything he could to make this movie great.
He currently continues to train and pursue an acting career in California.
TRAINING
Florian trains a minimum of twice per day and works to fit in a boxing session and strength workout. He prefers compound exercises and loves to squat and deadlift, while engaging in regular cardio sessions.
Warm-Up
Lunges: 3 sets, 5 reps
High Kicks: 3 sets, 5 reps
Knee To Chest: 3 sets, 5 reps
Jump Squats: 3 sets, 10 reps
Bear Crawl: 3 sets, 5 reps
Workout
Squat: 3 sets, 6-8 reps
Deadlift: 3 sets, 4-6 reps
Chin-Up: 3 sets, 6-8 reps
Dumbbell Curl: 3 sets, 8-10 reps
Push-Up: 3 sets, 8-10 reps
Hamstring Curl: 3 sets, 8 reps
Dumbbell Calf Raise: 3 sets, 10 reps
Shadow Boxing: 4 rounds, 2 minutes
Sparring: 4 rounds, 3 minutes
NUTRITION
Florian has a real focus on eating well and making sure his body is properly fueled for whatever workout comes his way.
Meal #1
2 slices of whole wheat toast
1 tbsp. jam
½ grapefruit
½ cup of milk
Meal #2
Half cup of cottage cheese
Handful of dried peaches
Meal #3
1 large wheat pita
4 slices of lean meat
1 oz. cheese
1 tbsp. light miracle whip
½ tbsp. mustard
Assorted vegetables
4 celery sticks
1 cup of raw broccoli
Water or beverage of choice
Meal #4
Half cup of hummus
Celery sticks
Cucumber
Baby carrots
Meal #5
2 cups stir fry
¾ cup of brown rice
1 cup fresh fruit
1 cup low fat milk
Meal #6
One cup of brown or wild rice
Four to six ounces of chicken breast
Friend onions and peppers
One to two cups steamed broccoli
Desired sauce
SUPPLEMENTATION
For every one of us training and seeking to maximize all of our gains in the gym, having a good supplementation routine is an absolute must. A good pre-workout can boost our energy and provide for increased blood flow and muscle pumps so we get the most out of our workout. A solid protein powder can ensure we get the most out of our gains and recovery to bounce back faster. For those looking to burn stubborn belly fat, a good fat burner can do the trick while a multivitamin can ensure we get all of those nutrients into our body much faster.