Muscle Chemistry Archive
Decoding Genetics: Check If You Have Bodybuilding Genetics
How to know if you have bodybuilding genetics.
Gym trainers will have you believe you can achieve your dream physique if you work hard enough, buy their training program, take the supplement they are selling, or hire them as a personal trainer. But truth be told, not everyone can be the next Mr. Olympia.
We agree that hard work, smart work, the right mentor all are important, but if you don’t have the genetics, you cannot make it as a pro bodybuilder. It might be too much to digest, but this is the truth.
Don’t believe us? Perform this simple experiment.
Start training with an individual who is approximately the same height, weight, age, and has the same BMI as you. Follow the same diet plan and perform the same exercises for the same number of reps and sets.
Compare your results at the end of eight weeks. One of you will have put on more muscle mass compared to the other. It is not because that person has been eating or lifting more behind the scenes. The gains are a result of his superior genetics.
Factors Affecting Muscularity
Muscle Insertions
Muscle insertions are one of the least talked about aspects of bodybuilding. Insertions determine to what degree a specific muscle can develop. Biceps and calves can best describe the effect of muscle insertions on your muscle mass and symmetry.
Depending on your bicep insertion, your guns might be long, short, or average in length.
How To Take A Bicep Length Test
Flex your bicep so that your upper arm forms a right angle with your lower arm.
If there is a lot of stance between your biceps and elbows, your biceps are short.
In case there is about an inch of space, consider your bicep average length.
If your bicep muscle is jammed right up against the elbow joint, the Greek gods are kind to you, and you have long biceps.
If a muscle is attached lower on the bone, it will look longer and fuller when developed. Insertions are what give your muscle bellies the “full” appearance. Longer bicep muscle creates a bigger and better peak when you flex your arm.
Calves work the same way – the two extremes being high and low calves.
How To Take A Calf Test
Flex your calf and see where the muscle ends on its way to your ankle.
If it ends not too far down from your knee – you have high calves. Train them as hard as you can, but they will always be a weak muscle group.
If your calves go way down, you are blessed. You probably are a proud owner of a pair of full-grown bulls.
Body Type
Most people mistakenly put themselves in the wrong body type group. Successful bodybuilders are usually a mix of two body types. You might need the same to win a bodybuilding show.
You need the muscle mass of an endomorph and small joints of a mesomorph to create the perfect muscle proportionality and symmetry illusion on stage.
On the other hand, if you are an ectomorph, you will have to work extra hard to add some meat to your naturally lean frame.
It is not the end of the world for you if you are an ectomorph, though. Other “branches” of fitness like calisthenics, CrossFit are great fits for an ectomorph.
How To Know If You Have The Perfect Genetics For Bodybuilding
There is only one way of knowing if you have the right genetics for being on top of the pro bodybuilding food chain, and that is to take a test. Don’t worry, you don’t have to sit in a classroom and write long answers for this test. We are talking about a lifestyle genetic test.
Lifestyle genetic tests are gaining popularity and are more affordable than ever. All you have to do is order a kit, send a sample to a testing company and wait for the results. These tests can help you determine your strengths and weaknesses in training, building muscle, nutrition, and losing, gaining, or maintaining weight.
Bodybuilding and DNA
ACTN3 is a crucial gene that has been studied and proven to impact strength and muscle size. This gene codes for α-actinin-3, a protein in fast-twitch muscle fibers. This type of fiber allows muscles to contract rapidly and is necessary for power sports like weightlifting and sprinting.
Elite power athletes have a much higher amount of functional ACTN3 as compared to the general population. If you too have the functional ACTN3 gene, you have an advantage in strength training and bodybuilding.
Genetics, Body Composition, and Weight
A lifestyle genetic test can tell you how strength training will affect your body composition and weight. Body composition describes the amount of fat, bone, water, and muscle in the body. This test assigns you one of three genotypes for this measure:
1.Enhanced
A person with an “enhanced” genotype is perfect for bodybuilding. An enhanced person will see significant gains in muscle mass, losses in body fat and weight in response to regular strength training.
2. Normal
A majority of people who take this test fall into this category. It means you will lose some weight and convert some body mass by doing regular strength training workouts. People in this category shouldn’t expect extraordinary results in return for ordinary work in the gym.
Individuals in this genotype will have to lift heavier weight, use more intensity, and volume compared to the “enhanced” people to stimulate muscle tissue growth.
3. Below Average
If a person gets a “below average” result for this test, strength training alone will not do much in improving his body composition and weight. They will have to step their training, diet, and recovery programs up a notch to match the “normal” folks.
Hypertrophy resistance training will be the best type of workout for these individuals.
Genetics and Power Potential
Sports can roughly be divided into two categories: power and endurance. Power sports like bodybuilding require short bursts of force, and endurance sports like distance running require less force generated over a longer period.
Depending on your genotype you could be better at power or endurance sports. People with more type I (slow-twitch) muscle fibers will be more likely to be good at endurance sports, whereas individuals with more type II (fast-twitch) fibers will excel at strength sports.
Types Of Endurance Genotypes:
1. High Endurance – Good at power sports like bodybuilding and weightlifting.
2. Equal Endurance/Power – Good at sports with a mix of endurance and power. This is the most common type of genotype.
3. Higher Power – The best genotype to have if you want to be a pro bodybuilder.
Conclusion
Your genetics might act as a hurdle if your goal is to win international bodybuilding shows, but you should not use it as an excuse to never start working out or to quit the lifestyle if you are already in it.
Even if you are not as gifted as Phil Heath in the bodybuilding genetics department, you still have a chance to win bodybuilding shows by competing in your local bodybuilding shows.
Have you ever taken a lifestyle genetic test?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 11: Hafthor Bjornsson Transformation & Milk Crate Challenge
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Craig Golias talks Hafthor Bjornsson’s incredible shredded transformation, the new viral milk crate challenge, and more.
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 reacts to the insane shred and weightloss transformation of Hafthor Bjornsson. Other topics include the milk crate challenge and the dangers of pro bodybuilding.
Craig Golias and Vlad Yudin catch up again this week for another episode of Talking Huge debate and conversation. The biggest highlight of the week included Hafthor Bjornsson’s continued transformation from titan strongman to lean and shredded boxer. As someone who values being huge above all else, Craig’s reaction to Hafthor might not be what you expect. Craig also gives his take on the new viral milk crate challenge (will he do the challenge as a 300+ mass monster?) and also the dangers of pro bodybuilding vs natural bodybuilding.
Craig Golias thinks Hafhtor Bjornsson is getting too lean
Ever since Hafthor Bjornsson and Eddie Hall announced that they would box each other – both strongmen have taken the future battle very seriously. This means losing a ton of that strongman weight and focusing on being lean. Hafthor specifically has showcased an incredible transformation. He’s lost over 100 pounds and looks shredded as a beast.
Craig Golias is certainly impressed, though for his personal taste he feels that Hafthor took the cutting a bit too far. Craig is a man who loves mass monsters and being huge. He thinks that Hafthor looked his best somewhere between his original weight and where he is now.
That being said, Craig Golias also understands that his personal taste is different than Hafthor’s goal. Since Hafthor is training to box in the ring, he needs to be as lean, fast, and agile as possible. It’s a completely different requirement than what strongman or bodybuilding entails.
Will Craig Golias do the milk crate challenge?
A new viral challenge has swept the nation. This one is called the milk crate challenge. The goal is to stack a pyramid of milk crates and have an individual walk up and then down the slope without falling. Of course, the fun part is that many people fall… and hard.
Craig Golias knew little of this challenge but watched a few clips. He finds the challenge funny and admits that the challenges seem to be getting more and more dangerous. Craig understands why the stakes keep getting raised. In this new era, people will do anything for clicks, views, and attention.
But would Craig Golias be willing to do the milk crate challenge. It would certainly be a sight to behold. Imagine a 300+ pound mass monster walking up and down those shaking crates. Craig knows that video would explode – but he’s also concerned about getting injured if he fell. He’s already currently injured with nerve damage in his arm and shoulder. Training is key to Craig’s lifestyle and brand – so he will likely avoid a challenge like this.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Best Omega-3 Supplements For Health & Support (Updated 2021)
Boost your overall health and athletic performance with these great omega-3 supplements.
We always hear about omega-3 supplements and how important they are for our overall health. Although they are fatty acids, this is one kind of fat to keep around, and for good reason. While they are often found in many of the foods we already eat, taking omega-3’s as a dietary supplement can boost our overall health to keep us in the gym and off the couch. No matter the time of year, your body needs the absolute best to continue to thrive and see those gains we all know and love.
Fish oil is one popular supplement many people take for a variety of reasons, including fighting anxiety and depression, improving eye and heart health, promoting bone and joint health, reducing inflammation, as well as keeping you in overall top shape to see your gains come to fruition and keep your athletic performance in top shape. Krill oil is another omega-3 supplement to consider that could potentially dethrone the popular fish oil by providing the same benefits. It has been observed that krill oil can enhance bioavailability allowing for better digestion than fish oil (1).
Here is our list of the Best Omega-3 Supplements for 2021 so you can be well on your way to boosting your own health and wellness while working to maximize your gains. A mix of both krill and fish oil, you can check out a few of both and see which one would work better for your lifestyle.
Best Omega-3 Supplements of 2021
Best Omega-3 Supplement Overall
The best omega-3 supplement is out there and can work wonders for all your gains. Having a clean product that is naturally sourced with proper ingredients is key in giving you all the great benefits that an omega-3 product can bring.
Performance Lab Omega-3
Calories
20
Protein
0g
Carbs
1g
Fat
2g
Number Of Servings
30
Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultraclean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.
Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.
Pros
Clean and safe alternative to fish oil
Great benefits and an ultramodern design
From a reputable and honest company in Performance Lab
Cons
A premium priced option
Only available directly from their website
Price: $39.00/ 30 servings
Check out our individual review for Performance Lab Omega-3 here!
Best Krill Oil
Krill oil is a great form of omega-3 to rival fish oil and has interesting benefits. For those looking for optimal absorption, krill oil is effective and can hit your body much faster.
Transparent Labs RawSeries Krill Oil
Calories
10
Protein
0g
Carbs
0g
Fat
1g
Number Of Servings
30
Transparent Labs RawSeries Krill Oil is great for anyone looking for a superior source of nutrition with no harmful fillers or additives from krill oils with unwanted side effects. Transparent Labs prides themselves on transparency and honest labels with every batch being third party tested. With a good amount of omega 3 fatty acids consisting of 120mg of EPA, 55mg of DHA, and 80mcg of astaxanthin, these easy to digest capsules are great for brain, heart, and joint health, with tons of astaxanthin as well making this a solid krill oil.
Code GENIRON10 For 10% Off
Transparent Labs CoreSeries Krill Oil is a superior source of omega-3s that allows for more gentle absorption. Easy to digest, this will help promote better brain, heart, and joint health.
Pros
Great ingredients and an honest label
Third party tested and well-researched formula
Safe and effective oil
Cons
Could have a higher dose of EPA and DHA, as well as astaxanthin
Price: $29.00/ 30 servings
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs RawSeries Krill Oil here!
Best Omega-3 Fish Oil Supplement
Fish oil has long been touted for its many benefits and is perfect for aiding in your overall health. A fish oil supplement that is strong with fast absorption is exactly what you need to succeed.
Kaged Muscle Omega-3 Fish Oil
Calories
30
Protein
0g
Carbs
0g
Fat
3g
Number Of Servings
30
Kaged Muscle Omega-3 Fish Oil is great for anyone looking for a pure supplement to support brain and heart health. With high-absorption triglycerides and fish-free burps, this supplement contains 100% wild caught fish oil with 1,100mg of EPA and 900mg of DHA to promote healthy joints and support brain and heart health. Superior absorption allows for these ingredients to hit you faster to optimize all 3,000mg of triple strength and max potency fish oil. A great option, this has extremely low oxidation value and is cleaned and purified to minimize heavy metals.
Code GENIRON10 For 10% Off
Kaged Muscle Omega-3 Fish Oil is a pure supplement to support brain and heart health. With high absorption triglycerides and fish-free burps, this supplement contains 100% wild caught fish oil.
Pros
High-absorption triglycerides
100% wild caught
Pure and potent fish oil
Great for joints and brain and heart health
Cons
Heavy metal testing says to minimize while others are advertised as totally free of
Price: $27.99
Best Vegan Omega-3 Supplement
For those looking for a vegan option, plant-based omega-3s do exist. Made with awesome vegan sources, you can get the same benefits while still fitting this into your lifestyle.
Performance Lab Omega-3
Calories
20
Protein
0g
Carbs
1g
Fat
2g
Number Of Servings
30
Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultraclean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.
Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.
Pros
Clean and safe alternative to fish oil
Great benefits and an ultramodern design
From a reputable and honest company in Performance Lab
Cons
A premium priced option
Only available directly from their website
Price: $39.00/ 30 servings
Check out our individual review for Performance Lab Omega-3 here!
Best For Pain Inflammation
Inflammation can be a drag and omega-3 products can help greatly with your pain needs. Great ingredients that are dosed effectively are perfect for whatever you need to help alleviate inflammation.
Onnit Krill Oil
Calories
5
Protein
0g
Carbs
0g
Fat
1g
Number Of Servings
30
ONNIT brings this krill oil into the mix as a great supplement to support healthy joints and alleviate pain. Packed with 130mg of EPA, 60mg of DHA, and 200mcg of astaxanthin, this krill oil also supports brain and heart health, as well as blood pressure. As a great boost for energy and cognitive health, ONNIT supports your overall performance both inside and out of the gym and is one of the top tier krill oils.
ONNIT Krill Oil is the perfect omega-3 supplement to support healthy joints and alleviate pain. A great boost of energy and perfect for performance, this omega-3 is a top tier product.
Pros
Great for joint pain with the large amount of astaxanthin it contains
Boosts energy and cognitive health
From a great company in Onnit
Cons
The amount of omega 3 fatty acids in DHA and EPA could be a little higher
Price: $29.95/ 30 servings
Best For Cholesterol Levels
Having healthy cholesterol is key to living a healthy life. An omega-3 geared towards optimal cholesterol levels is exactly what you need to see great results.
Viva Naturals Triple Strength Omega-3 Fish Oil
Calories
10
Protein
0g
Carbs
0g
Fat
1g
Number Of Servings
30
Viva Naturals Omega-3 Fish Oil is a fish oil that your body uses better and faster than most others on the market. By taking just two softgels, you’re working to get more nutrients into your body to improve brain function, eyesight, heart health, and maintain healthy levels of cholesterol. They take small, wild-caught fish like anchovies, sardines, and mackerel and purify the oil for optimal effectiveness and minimal odor and aftertaste. Using EPA and DHA omega-3 fatty acids, they are easier to digest and your body can then use them faster for better support.
Viva Naturals Triple Strength Omega-3 Fish Oil is a great way to get nutrients into your body faster and more effectively. Using small, wild-caught fish like anchovies, sardines, and mackerel, this product provides purity and optimal effectiveness.
Pros
Great ratio of EPA and DHA
Able to offer really nice benefits for inflammation and brain function
Great price from a reputable company in Viva Naturals
Cons
Some concerns with digestion and the breakdown of the capsules
Third party testing didn’t test for heavy metal in some cases
Price: $29.99/ 45 servings
Check out our individual review for Viva Naturals Omega-3 Fish Oil here!
Best Sustainably-Sourced Omega-3 Supplement
You want your omega-3 product to be sourced from only the best. Those companies that seek sustainably sourced omega-3s will ensure your overall health stays intact.
Utzy Naturals Omega-3 Fish Oil
Calories
15
Protein
0g
Carbs
0g
Fat
15g
Number Of Servings
120
This premium grade, molecularly distilled fish oil from Utzy Naturals is just what you need to boost those omega-3 needs. The easy to take soft gels are gentle on your stomach and provide for better absorption while a great tasting natural lemon flavor works to mask any fishy taste. Their fish are sustainably harvested in Chile and undergo a rigorous process for safety and effectiveness. With 800mg total omega-3s, this product is great for all your needs and comes as the best sustainably-sourced option.
Utzy Naturals Omega-3 Fish Oil is a premium grade, molecularly distilled fish oil to boost your omega-3 needs. These soft gels are easy on your stomach and provide for better absorption and optimal effectiveness.
Pros
Premium grade and sustainably sourced
Soft gels are great for absorption
Lemon flavor to hide fishy taste
Cons
A more transparent and disclosed label would be nice
Price: $27.95
What Are Omega-3 Fatty Acids?
There are three kinds of omega-3 fatty acids to know about when diving into the world of these supplements. The two most important ones are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain kinds of fish. The third is alpha-linolenic acid (ALA), which is found in different plant sources like nuts and seeds. We won’t worry as much about ALA, but know there is a plant-based option for those looking. With both krill oil and fish oil high in EPA and DHA, with booming benefits for your overall health, the choice of which one is better becomes a little more challenging as the differences tend to be more subtle than not (2).
What Are The Benefits Of Omega-3 Supplements?
Omega-3 fatty acids are important and can really work for your benefit when it comes to overall health and wellness. Of course, the more healthy you are, the better able you are at tackling any workout that comes your way.
Benefits include:
Promote eye health: Work to improve the structural component of your retinas to prevent degeneration.
Fight inflammation: Can reduce substances that are linked to and cause inflammation (4).
Enhance heart health: Lower blood pressure and slow plaque development in the arteries (5).
Increase bone and joint health: Boost calcium in your bones and can reduce joint pain.
How We Decide The Best Supplements
When it comes to putting this list of the top omega-3 supplements together, our team looks for a number of factors regarding each individual supplement. To start, we look at the brand. You deserve honest and transparent products and these brands featured here take pride in delivering the best to consumers. For ingredients, it is important they are dosed appropriately, but also contain the right ingredients. Too often do mediocre companies put things in their supplements that just don’t need to be there. Of course, price is important. It can be expensive to take care of yourself and we want to bring you the best without breaking the bank.
What’s In These Omega-3 Supplements?
The main three ingredients that make up a well-rounded omega-3 are:
Eicosapentaenoic acid (EPA): Found in cold water fish like herring, mackerel, halibut, among others. Some of the many benefits of EPA include lowering symptoms of depression, reducing your risk of heart disease, easing symptoms of menopause, and slowing the progression of arthritis (6).
Docosahexaenoic acid (DHA): Found in fish and other cold water multi-cellular organisms. Benefits of DHA include reducing your risk of heart disease, fighting inflammation and supporting muscle recovery, and working to promote better eye health.
Astaxanthin: A natural, red pigmented ketocarotenoid with powerful antioxidant properties. Benefits include reducing exercise fatigue, aiding in heart health, boosting cognitive function, and working as an anti-inflammatory (7).
What Else To Know
When looking to take an omega-3 supplement, somewhere around 3,000-5,000mg is safe, but most people don’t need that high of a dose. Always reading the label is helpful when starting to take these supplements for these honest and transparent companies on our list will disclose important information on the bottle.
FAQ Section
What Is the best omega-3 supplement?
Performance Lab Omega-3. This ultramodern supplement is amazing to optimize cell performance to promote whole-body health and vitality. It can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design and is made from 100% plant-based fatty acids.
Is krill oil or fish oil a better form of omega-3 supplements?
Both have great effects on your body and it is debated as to the pros and cons of both. While the benefits are largely the same, one of the main draws to krill oil is its bioavailability since it attaches to phospholipids allowing for better absorption. It is a personal preference so always do research into both types of supplements and see which is more attractive to you.
Should I take a multivitamin with an omega-3 supplement?
There are great benefits to both a multivitamin and an omega-3 supplement to round out a great supplementation routine to enhance your overall health. Using a pure DHA/EPA supplement is more ideal as to not overload on certain essential nutrients. Always look into both supplements you plan on taking to see what ingredients may overlap and how each will potentially affect your body (3).
Wrap Up
Omega-3 supplements are incredibly important to consider when thinking of your overall health and wellness. Their powerful properties to aid in immunity, joint health, cognitive and cardiovascular functions, and provide powerful nutrients make these supplements sought after. While fish oil is a popular choice, krill oil is definitely something to consider for the omega 3s and its effects. While science continues to do more and more research into just how great krill oil is, it is arguably more effective than fish oil while providing the same benefits and more. Check out this list above and see what a great omega-3 supplement can do for you 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.
References
Ulven, Stine M.; Holven, Kirsten B. (2015). “Comparison of bioavailability of krill oil versus fish oil and health effect”. (source)
National Center for Complementary and Integrative Health. “Omega-3 Supplements: In Depth”. (source)
Harvard Health Publishing Harvard Women’s Health Watch (2019). “Should you be taking an omega-3 supplement?”. (source)
Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Harvard Men’s Health Watch (2020). “Omega-3 supplements may improve heart health”. (source)
Tsuchiya, Yosuke; Ueda, Hisashi; Yanagimoto, Kenichi; Kato, Ayaka; Ochi, Eisuke (2021). “4-week eicosapentaenoic acid-rich fish oil supplementation partially protects muscular damage following eccentric contractions”. (source)
Ekpe, Lawson; Inaku, Kenneth Ogar; Ekpe, Victor (2018). “Antioxidant effects of astaxanthin in various diseases- a review”. (source)
Avoid These 5 Dieting Mistakes To Make Progress
5 Most Common Dieting Mistakes
It’s no secret that following the right diet is the key to losing weight or gaining muscle mass. Designing the right diet is like solving the matrix for most people, and they give up without trying.
Most of the people who do start a diet, give up soon after they don’t see any results. Almost all diets fail because of a few fundamental problems. If you avoid the common mistakes, you’ll be on your way to making serious progress.
Cutting Out The Fats Completely
When some people start a diet plan, they take fats to be the villain and design their diets to exclude the macronutrient from their diet completely. Removing fats from their diet is a big reason most people don’t see any results while dieting.
Fats are an essential macronutrient and play a vital role in joint and bone support along with maintaining an energy reserve in the form of fat which can be used by the body in times of emergency. Not consuming the proper amount of fats in your diet forces your body to store fat and can lead to joint pains and other functioning issues.
Not Doing Cardio
While following a customized diet plan for reducing fat or building muscle will start working on its own, you’ll need to add cardio to the mix to fasten up the process especially if your goal is weight loss.
Adding cardio to your training routine is a great way of maintaining a calorie deficit which will help you shed the extra kilos, and reduce the body fat percentage. You should consider adding a 10-minute session of HIIT cardio to your program.
Misunderstanding Carbs
After fats, carbohydrates are considered to be the enemies of fat loss by some people. Many of the rookies try to bring down their daily carb intake into double digits unknowing it’s going to do more harm than good.
As a rule of thumb, you shouldn’t drop down your daily carb consumption below 1g per pound of bodyweight until you’re in the final weeks leading up to a competition. If you’re reading this article, chances are you’re not going to step on stage anytime soon.
Becoming Way Too Strict
Many people get too strict and serious about their diets when they start out. They cut out all the fats and carbs from their diet and stick to a narrow and incomplete diet. These people eventually burn out and quit the fit lifestyle.
When you’re starting out, you need to follow a rational approach and gradually add or subtract from your diet. Cutting out your normal food too fast can make you feel drained out and you might end up deciding this lifestyle is not for you.
Jumping Ships
Some people get disheartened when they don’t see the results they were hoping to see. Thanks to the advancement in the dietary space, there are many different diets to follow and people sometimes get spoilt for choice.
When some people don’t see results, they end up deciding that the diet they are currently following isn’t suiting them and switch to a new diet. You need to give your body time to adjust to a diet so you can see results.
How many different diets do you know about? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
How to Lose Fat and Gain Muscle
How to lose fat and gain muscle
It doesn’t matter whether you’re a bodybuilder getting ready to compete or an average person getting shredded for a holiday, the fundamentals of fat loss and muscle gain are the same.
Body recomposition is the journey of fat loss and muscle gain, but it isn’t an easy one. It requires a lot of hard work and dedication. The only way to get results you want is by being consistent. This is an in-depth guide on how to burn fat without losing strength.
Training to build muscle
When it comes to building muscle, the only way to do so is through training, and in particular resistance training. There are various methods and popular workouts that are known in the fitness industry when it comes to building muscle, but first you need to get the fundamentals right.
Progressive overload
This is an extremely important term when it comes to building muscle/ improving performance, without progressive overload you will not get the results you want. Progressive overload is the ability to gradually increase stress placed on the musculoskeletal system. This means continuously making the exercise more difficult through small increments.
This can be done in various different ways. One of the best ways to overload and build muscle is by increasing the weight. The more weight you lift, the more tension is placed on the muscle and the bigger and stronger they get. However, it isn’t always possible to increase the weight. For starters, our bodies will only be able to push to a certain point, or you may not have access to heavier weights. If so, you can still progressively overload by increasing the sets, reps, reducing the tempo or even reducing rest time in-between sets.
Compound lifts
Another important factor for building muscle is to include a large amount of compound lifts in your weight training sessions. Compound exercises include large muscle groups as opposed to accessory exercises that feature smaller muscle groups.
The benefit of including compound lifts in your workout is that the more muscle you’re using, the more muscle you’ll build, it’s as simple as that. For example, when you perform a barbell bent over row, you are using various muscles in the back, along with the biceps and the core muscles. In opposition, when you do a bicep curl, you are primarily only using your biceps.
On top of this, when you are weight training your heart rate increases and your metabolic rate also increases, this means you burn your calories quicker. When you’re doing big compound lifts this will increase your metabolism and aid fat loss.
Exercise to lose fat
When it comes to exercise for fat loss, in-order to push for a calorie deficit, you need to ensure that you are active enough for the amount of calories you are consuming. This means that although strength training sessions are important, your everyday movement will be the most important for fat loss.
NEAT
NEAT is non exercise activity thermogenesis, which is all of the activity you do that doesn’t include your workouts. This can be doing your daily steps, gardening or carrying the food shopping, anything that is included in your everyday activity.
It is especially important to get your NEAT up during a fat loss phase because it is a time when you need to be in a calorie deficit and therefore, the more calorie you can burn from everyday activities the better.
LISS
When you’re trying to lose fat and build muscle at the same time, cardio is a great way to improve your cardiovascular health and also increase the energy expended. That being said, intense bouts of cardio may have a detrimental effect on your strength training if you do too much. This is because the main focus should be on strength, therefore tiring the body with intense cardio may leave the muscles too fatigued for gym sessions.
This is why LISS is a great alternative. Low Intensity Steady State cardio is usually performed for 45-60 minutes and will increase your calorie expenditure without having an adverse effect on your strength training.
Nutrition for fat loss & muscle gain
The main thing to consider in terms of nutrition and fat loss is being in a calorie deficit. This means consuming less calories than you expend. During body recomposition, you will be required to reduce your calorie intake for the best fat loss results.
Protein
As well as strength training, you also need to be fuelling your body with adequate calories and the right ones. This means getting enough protein. Protein is one of three macronutrients the body needs to function and survive, it is used to repair and build muscle, grow hair and nails and regulate hormones in the body, so it’s pretty important.
Protein is made up of amino acids which are the building blocks of our body. Without a sufficient amount of protein, not only does our body not function as well, but your muscles will not be able to repair at a rate necessary when you’re strength training. This results in not achieving the muscle mass you desire for body recomposition.
When you train the muscles, micro tears are created, and it is once these are repaired that the muscle will grow. In-order to repair you need enough sleep, rest and protein. Therefore without enough of each of these things, your muscles will not grow and it may also result in injury.
Calorie intake
Another important factor in nutrition for muscle gain is to eat enough calories so that you are not starving the muscles and cannot incur muscle growth.
Although to lose fat you need to be in a calorie deficit, if you are in too much of a deficit this can have a negative effect. Your body uses carbohydrates and fats as energy sources. When we exercise, we are burning calories from these two macronutrients. If you are not consuming enough of either of these, or you are doing a considerable amount more exercise than the calories you consume, then your body will start to use protein as a source of fuel.
This isn’t good. If your body is using protein for energy then that protein cannot be used for muscle growth.
Supplements for body recomposition
Once you’ve got your nutrition and exercise down to a T, then it might be time to consider supplementation for the final push of your body recomposition. It is important to note that you will get the best results from supplements once you have the foundations set. Supplements are there as a final push to get you to where you want to be. Here are some key supplements to consider when you want to lose fat and gain muscle:
Whey protein
Protein powder is an essential if you need to increase your protein in-take and struggle to get it from natural food sources. Whey protein in-particular is the most popular form of protein and comes from a by-product of milk and cheese. It is often sold in a powder form, comes in several flavors and can be mixed with water or milk/milk alternatives. Protein powder often has around 30g of protein per scoop and can be a great low calorie way to increase your daily protein intake.
Fat burners
Fat burners are often the icing on the cake when it comes to fat loss. You must execute your nutrition and training before moving to the final stages with a fat burner.
Ingredients often found in fat burners are there to increase your metabolism, use stored fat as energy and improve your energy levels so that you can train harder. To find a good fat burner, you should look for the following ingredients:
Green tea extract
Caffeine
Coleus extract
Theacrine
View our top rated lose fat and gain muscle supplement.
Pre-workout
If you’re losing fat then you should be in a calorie deficit. Although this is essential, it might leave you feeling deflated and fatigued when it comes to training. To give your body a push you can opt to take pre-workout supplements. They usually come in a powder, capsule or as a snack bar and should be consumed before training.
Pre-workout supplements often have similar ingredients no matter what the brand, important ingredients to look out for include:
Caffeine
Green tea extract
Creatine
Beta-Alanine
Branched-chain amino acids
You can also check out our review guide for the best pre-workout supplements on the market right here.
Conclusion
Now are you ready to cut fat and keep muscle? Remember to make strength training the most important part of your workout routines to maintain strength and incorporate steady state cardio and NEAT to boost the amount of calories you expend.
Along with this, a controlled calorie deficit is vital if you want to lose fat, however keeping large amounts of protein in your diet to hold onto that all important muscle mass.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Get Ripped At Home For A Shredded Aesthetic
Some may love it, some may hate it, but working out at home certainly has its perks.
For so many of us, going to the gym is part of our daily routine. You see fellow bodybuilders and lifters who challenge you to put on more and more mass. That friendly competition is great for everyone and it feels like it should be a part of your routine every single day. But life throws you curveballs and you’re stuck at home. You may question how to get ripped at home without all that great equipment and those friendly competitors, but it certainly is possible. The right approach can greatly influence all your gains while still being in the comfort of your own home.
A home gym is a luxury that may seem out of reach. Sure, a complete home gym can be expensive and may not be in your budget, but the nice part is, gathering and collecting various pieces of fitness equipment can greatly influence your gains so you don’t have to worry. Getting ripped does require the right nutrition and supplementation, as well as just an overall healthy lifestyle, so be sure to look for the best way to tackle this so that shredded aesthetic is right around the corner.
Let’s take a look at just how to get ripped at home. The gym may be your sanctuary but it certainly isn’t the end all be all for your gains. A home workout can provide comfort and you having the tools to succeed can help you get there as fast as possible. Soon enough, you’ll have a physique others will most certainly envy.
How To Get Ripped At Home
Let’s break this up into three parts: the kitchen, the cabinet, and the home gym. Getting ripped requires these three areas to have the attention at all times while still being conducive to your lifestyle. You want the right approach to take place and knowing how to navigate these three areas are exactly what you need for your gains.
The Kitchen – Nutrition
Great gains happen in the kitchen for your diet is something you need to pay attention to most. What you eat, how you eat, and when you eat is incredibly important and will greatly affect that shredded aesthetic you seek most. When it comes to nutrition, let’s take a look at what matters most.
Protein is vital for that will seriously affect growth and recovery while also keeping you full. By keeping you full, it can help with weight loss so those abs start to pop (1). Looking at complex and clean carb sources are exactly what you need for energy. Those workouts can be tough but with the right amount of energy, you can tackle them with no problem. Fats are also important to round out the big three macronutrients for a well-balanced and healthy diet.
When it comes to eating, getting shredded is all about losing fat so cutting back calories will put you in a caloric deficit (2) and help with this greatly. Having a goal weight or body fat percentage in mind will allow you to track your progress and put a goal out there so you can have something to aim for.
The Cabinet – Supplementation
Everyone should have a cabinet in their kitchen where you house all those vital supplements to aid in your training and recovery needs. Things like pre-workout, BCAAs, creatine, and super greens can all affect your overall training and health to give you energy, keep you moving efficiently, and boost your wellness so you can tackle anything that comes your way.
But let’s look at two supplements that can really be game changers as you look to get shredded. A protein powder will pump you with vital protein so you see those gains you want most. Since protein is the building block of all muscle, getting adequate amounts of protein will greatly affect your muscle growth and recovery so you see an increase in strength and size as well as decreased soreness (3). A fat burner is the second supplement to help you shred and this will kickstart your metabolism to help you burn fuel more efficiently while also targeting those stubborn fat cells.
Since finding great supplements can be hard, we wanted to share a great protein powder and fat burner with you so you see those gains you want most come faster and easier.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Also, check out our list of the Best Protein Powders for more awesome protein supplements!
Kaged Muscle Clean Burn
Code GENIRON10 For 10% Off
Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Also, check out our list of the Best Fat Burners for more great fat burning supplements!
The Home Gym – Training
Finally, your training and workout routine is the obvious way to build muscle so your hard work in the kitchen can pay off. Knowing what you want out of your training is important. For those looking to boost strength and size and get a serious bulk, heavier weights with equipment like barbells are exactly what you need (4). This will be matched with lower sets and lower reps so you can pack on the weight. On the other end of that, higher sets and reps are met with lower weight but more conditioning-based training. Dumbbells or kettlebells are great fitness tools to use with this type of training. For all your cardio needs, look to some awesome treadmills to put in the corner at your utmost convenience.
Wrap Up
Knowing how to get ripped at home can be a challenge and with so many different approaches, finding the one that works best for you can be daunting. It is important to know that your nutrition, supplementation, and training needs should all be met and that each plays off each other. That shredded aesthetic isn’t easy, but it’s certainly possible with the right approach and mindset.
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
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Thompson, B.; Stock, M.; Shields, J.; Luera, M.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Bodybuilder Megan Elizabeth Has Passed Away at 28 Years Old
The 28-year-old earned her pro card in 2018.
IFBB pro bodybuilder Megan Elizabeth has passed away at the age of 28. The cause of Marshall’s death has not been released. An announcement was made on the Facebook page of her mother, Denise.
“It is with the heaviest of hearts that Chuck and I let you know that we said goodbye to our beautiful Megan yesterday. We have had many reach out after seeing other posts. We will let you know about services after we have some time,” Morris wrote.
“Megan has been taken from us sooner than any of us were ready for, and as parents our hearts hurt and are broken. We now have another angel in Heaven to watch over us. Megan will join my Mom and my sister and her MawMaw. Soar high Miss Mighty Mouse! We love you always.”
Megan Elizabeth was an athlete all throughout her life. She joined the Navy after high school and learned about bodybuilding in 2013. She quickly gained a passion for the sport and trained to build her impressive physique. In 2014, Elizabeth began competing. This is when she started working toward her pro card. Elizabeth was able to earn her card at the 2018 NPC Junior USA Championships.
Elizabeth took to Instagram recently to celebrate the anniversary of earning her pro card.
Megan Elizabeth has stepped away from bodybuilding over the last few years but she was still a big part of the sport.
This has been an unfortunate time in the sport of bodybuilding. Many athletes have lost their lives recently and this has caused Olympia owner Jake Wood to push for a change.
I AM DEEPLY SHAKEN BY THE LOSS OF ALENA. I AM NOT ONE FOR EMPTY WORDS. INSTEAD OF MAKING POSTS I’M MAKING CHANGES. I HAD A PRODUCTIVE MEETING WITH JIM AND TYLER MANION THIS MORNING AND WE’RE ALL SICKENED BY THIS TURN OF EVENTS. WE AGREED THAT CONDITIONING IS OVER EMPHASIZED IN THE JUDGING CRITERIA AND SOMETHING MUST BE DONE. I WILL PUSH FOR CHANGE IN ALL DIVISIONS,” wood wrote.
Generation Iron sends condolences out to Megan Elizabeth’s family and friends during this time. This article will be updated as more information is confirmed and becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
8 Joint-Friendly Trap Bar Exercises for Mass
8 Joint-Friendly Trap Bar Exercises for Mass
Why you should use the trap bar…
• Versatility. In addition to deadlifts and farmer carries, the trap bar (or hex bar) offers a wide array of lesser-knownexercises to combat the monotony of your stale workouts.
• Spare your joints. With the weight distributed evenly around your center of mass, the trap bar makes it easier (and safer) to get into optimal positions. Thus, minimizing any of the unwanted joint stress often associated with the straight barbell.
• Increase loading potential. You can load more weight onto the trap bar than many conventional exercises performed with dumbbells and kettlebells.
• Maximize strength potential. With higherloading comes greater strength gains. For example, the common limiting factor during the deadlift is the lower back. With low back involvement minimized during trap bar deadlifts, and most of the emphasis placed onto the quads given the squat-like movement pattern, it’s not uncommon for lifters to pull more weight with the hex bar over the straight bar (1).
Let’s get to the exercises.
1. Floor Press
The major benefit of the trap bar floor press is it’s easier to set up than the dumbbell variation, which is usually limited unless you have someone handing you the weights.
What’s more, the neutral grip of the handles offers a similar benefit to the Swiss bar, in that it places your shoulders into an externally rotated position. This, in combination with the reduced range of motion, makes for a great shoulder-friendly press variation.
Your grip will also be challenged to a greater extent with the trap bar given the load distribution.
2. RDL
You may have heard bloody shins are an unavoidable consequence of the Romanian deadlift (RDL). While keeping the weight close to your center of mass is important from an injury-preventative standpoint, it doesn’t mean you should use the bar as a cheese grater. Instead, ditch the CrossFit high socks and replace them with the trap bar.
With the handles at your sides, it’s way easier to get into your starting position since itencourages you to reach down as opposed to forward. This is a result of standing inside the weight (with the hex bar), as opposed to behind it (with the straight bar).
3. Overhead Pin Press
Most people don’t have any business overhead pressing with a barbell, given the demanding mobility prerequisites. This half-kneeling variation makes it easier (from a mobility perspective) to press overhead as opposed to a bilateral standing position.
Moreover, the shoulder-saving benefits of the floor press are echoed here given the neutral (palms in) grip of the trap bar.
To add icing to the cake (or salt to the wound depending on how you look at it), pressing from a full stop greatly reduces momentum. This ensures you’re pressing through a full range of motion by providing depth indication and, as a result, increases the intensity of the lift.
4. Pendlay Row
The trap bar Pendlay row is an awesome joint-friendly back-builder to add to your arsenal. It’s similar to the pin press, in that you start and finish each rep from a full stop. Here, the weight is rested either on the floor or a power rack.
The bent over row is commonly associated as a mid-back lift. But when performed in a hinged position, offers an isometric contraction in the lower back as well. This, in effect, can be a limiting factor if you have pre-existing back issues.
Rowing from a full stop (like the Pendlay row) alleviates some of the stress from the lower backsince it’s not constantly under load.
To take it a step further and minimize low back involvement even more, you can perform the same lift by elevating the weight onto spotter arms.
5. Trap Bar Push-Up
Shoulder and wrist pain are occasionally associated with push-ups. Not always, but occasionally. Similar to the floor press, the neutral grip of the trap bar reduces elbow flare(a common contributor to shoulder pain during push-ups). Plus, gripping the handles of the trap bar eliminates the need to extend your wrists and adds an element of grip work into the equation.
You can perform push-ups with the high handles for added range of motion or flip it over and use the low handles for a reduced range of motion. Both are great options depending on your goals.
If you’re like most people and have banged up shoulders from benching all the time, incorporating more push-ups into your routinemay be wise. See here for 10 more pec-popping push-up variations.
6. Inverted Row with Trap Bar
Generalizations and broad stroke suggestionsrarely work in the gym, but if there’s one thing most people should do more of it’s horizontal rowing exercises. And the inverted row ranks high among the best of ‘em.
Typically, you would perform inverted rows with a straight barbell. The only caveat is you’re limited to either an overhand or underhand grip.
Conversely, the trap bar allows you to row with a neutral (palms in) grip. As noted with the pressing variations, a neutral grip row tends to feel better on the shoulders. Plus, you’ll feel a great contraction in your mid traps and lats.
7. Rear Foot Elevated Split Squat
After you’ve tried trap bar split squats, you’ll wonder why it’s taken you so long to add themto your training. It’s such a natural fit and allows for higher loading potential than dumbbells. Plus, it just looks badass.
8. Rack Pull to Shrug
Have the trap bar set up on a couple of spotter arms at roughly knee-height. Gripping the low handles firmly in the center with a neutral spine and braced core, “deadlift” the weight off the rack explosively and shrug as you extend your hips in one motion. Push your hips back and lower the weight back down to it’s starting position.
This is a killer posterior-chain lift as itincorporates the glutes, hammies, and low back while hammering the upper traps. Go heavy andmaintain optimal form.
References
1. https://pubmed.ncbi.nlm.nih.gov/21659894/
Best Barbells For Bodybuilding & Home Training (Updated 2021)
These barbells are perfect for boosting your bodybuilding goals and beefing up your home gym while offering great value.
Barbells are a seriously effective exercise tool and must have piece of equipment in your home gym, whether you have a rack or not. Of course, a rack is more than helpful especially when it comes to your big three powerlifts being the squat, bench press, and deadlift, but other exercises can be seriously enhanced when you add a barbell to them. When looking to maximize your gains with barbells and add diversity to those workouts, barbells are a sure fire way to get this done.
We’ve put together a list of the Best Barbells for 2021 to boost your bodybuilding goals and home gym. The right barbell can enhance those heavy lifts and more functional exercises so all your bases are covered. Quality and durable, each of these barbells are what you need to thrive in your training goals.
Best Barbells For 2021
Best Barbell Overall
The best barbells overall will work to be durable and high quality while still providing versatility and functionality. The right barbells can boost all your gains and take your strength training and your workouts to new heights.
American Barbell 20KG Training Bar
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. This bar is built to last while providing comfort and longevity for all of your goals.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
Pros
High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
From a reputable company who cares about their customers and products with the best barbell for bodybuilding
Cons
Slight grooves in the collar may make for an unpleasant sound with plates
The grip may give off a false sense of feeling weak, although that may be dependent on preference
Price: $325.00
Check out our individual review here!
Best Barbell For Weightlifting
Those who are into weightlifting and strength training regularly need the right bar to provide the best for your workouts. The ability to pack on weight for bigger lifts and still have a functional bar for other exercises can greatly influence your gains.
LIONSCOOL 7-Foot Olympic Bar
LIONSCOOL 7-Foot Olympic Bar is a great weightlifting bar made from high-grade steel with a hard chrome finish to withstand resistance and repeated abuse. High-quality bearings inside sleeves provide for a smooth and quiet spin and the design offers multiple knurling positions for a secure and stable grip. With 500 lbs. weight capacity, this bar holds 80,000 PSI high tensile strength so you can lift heavy and tackle your weightlifting needs.
LIONSCOOL 7-Foot Olympic Bar is made from high-grade steel with a hard chrome finish for the best durability. A versatile bar, this is great for those looking to get stronger, fitter, and faster.
Pros
Made from high-grade steel with a hard chrome finish
Multiple knurling positions provide for great grip
Holds up to 500 lbs. for those weightlifting, powerlifting, and strength training goals
Cons
Bar may be slightly lighter than advertised compared to the best barbell for bodybuilding
Sleeves aren’t as smooth as other high-quality bars
Price: $139.99
Best Barbell For Powerlifting
Powerlifters need stable and durable barbells to boost those big three powerlifts. With so much weight on the bar, you want to be able to lift as much as possible without fear of the bar breaking or you suffering an injury.
CAP 7-Foot Olympic Bar
This bar from CAP Barbell is built from solid cold rolled steel with a black phosphate finish. The sleeves are designed with snap clips and solid knurling allows for great grip, especially when lifting heavy. Made from steel, this bar is durable and high quality to ensure longevity and has a tensile strength of 110,000 PSI. Perfect for those who lift big, “The Beast” is a great bar to add to your home gym for serious growth.
CAP 7-Foot Olympic Bar is built from solid cold rolled steel with a black phosphate finish. A durable bar, this ensures a secure grip when lifting heavy.
Pros
Great for heavy lifting and a solid grip ensures an effective lift
Great for all experience levels involved in weightlifting
The bar itself is fairly great quality for powerlifting needs
Cons
Metal does tend to splinter and while the bar is well made, the threaded sleeves are not of equal quality
Price: $148.25
Best Barbell For Beginners
Those just starting out should consider great beginner barbells. It will reinforce grip and give you a better idea of what to expect as you progress in your fitness journey.
Force USA Ranger Barbell
Force USA Ranger Barbell is ideal for those looking to start to lift heavy and is a strong, quality Olympic barbell. Standard whip allows you to keep control and the shaft is ground and polished for a refined finish. With 170,000 PSI tensile strength, this is extremely durable and heavy duty able to tackle any of your needs. For beginners, this is just what you need to kickstart your weightlifting journey.
Force USA Ranger Barbell is ideal for anyone looking to lift heavy. Extremely durable and heavy duty, this bar is great for progressing your lifting form.
Pros
Durable and heavy duty with 170,000 PSI tensile strength
Standard whip is great for control with training and when plates are on
Perfect for those weightlifters just starting out
Cons
Provides enough grip but could be better for weightlifting and powerlifting
Price: $239.99
Best Barbell For Squats
Squats are essential for boosting leg growth and the right barbell can work wonders for your lower half gains. Comfortable and versatile, this will feel good on your back and offer the best in terms of range of motion.
papababe Olympic Barbell
papababe Olympic Barbell is built from solid cold rolled steel with a hard chrome finish to ensure strength and durability. The diamond knurling offers a secure grip and the rotating sleeves work to reduce pressure off the wrists and forearms. With weight support of up to 1,000 lbs., the superior design allows for a wide variety of workouts designed to help you tone, gain muscle, and improve your all around fitness levels.
papababe Olympic Barbell is built from solid cold rolled steel with a hard chrome finish for strength and durability. This versatile bar works to target specific groups for the best workout around.
Pros
Well-built and made from quality and durable material
Holds weight up to 1,000 lbs. which is great for weightlifting and powerlifting
Diamond knurling offers great grip to tackle any workouts
Cons
Whip is okay but for those looking for more, this is rather stiff
Price: $106.99
Best Barbell For Deadlifts
Along with squats, deadlifts are also an essential powerlift that can make others envy you. The right barbell will be able to hold as much weight as you want with a comfortable grip to provide for optimal movement.
XMark VOODOO Weight Bar
XMark VOODOO Weight Bar is built for those who want to perform while looking for products at a reasonable price. With 185,000 PSI, this bar offers superior tensile strength and has a weight capacity of 1,500 lbs. with moderate flex. A quality grip ensures stability and safety and the micro grooves on the collars ensure your plates stay in place. Comfortable and consistent, this bar is great for exercises like deadlifts to help maximize performance.
XMark VOODOO Weight Bar is built for performance and price. With superior tensile strength and great durability, this bar can boost all your workouts.
Pros
Versatile and convenient bar for those looking to perform well, especially with lifts like the deadlift
185,000 PSI is superior tensile strength with a 1,500 lbs. weight capacity for plates and bearings
Good grip and collars help plates stay in place for powerlifting
Cons
Overall quality varies from bar to bar in terms of knurling and finish
Price: $208.00
Best Barbell On Amazon On A Budget
Finding the right barbell at an affordable price can be challenging. Thankfully, Amazon is a great place to find awesome products and barbells are no different.
Titan Fitness Economy Olympic Bar
Titan Fitness Economy Olympic Bar is a great bar to boost your Olympic lifting needs and is designed to hold up to 700 lbs. Made of durable, cold-rolled steel, this high-quality bar will last a long time and ensure you get only the best in terms of longevity. An easy-grip surface allows for stability and the diamond knurling provides for a sturdy grip. For those on a budget, this bar can give you great quality while not totally breaking the bank.
Titan Fitness Olympic Bar is great for Olympic weightlifting for those looking to boost performance. An easy grip surface and heavy duty steel construction is perfect for improving your home gym.
Pros
Durable and high-quality steel bar to ensure longevity
Easy-grip surface allows for better gripping and stability
Affordable price still gives you a great bar
Cons
700 lbs. capacity is a lot but much less than others on the market
Price: $129.99
Best Barbell For Women
Women may be looking for a barbell that can boost their gains without any nonsense attached. Able to provide great grip and stability for their workouts, a good barbell can tone, build muscle, and help you hit those desired goals.
Synergee Games Barbell
Synergee Games has built a great bar for tough workouts made from high-grade steel with a tensile strength of 190,000 PSI. With a loadable sleeve of 16.4’’, this bar can carry loads and ensure you see growth with whatever exercise you embark on. Weighing 15kg and being 79.13’’ long, this bar is perfect for any style workouts for maximum training and performance. A cerakote finish comes in different colors and this bar is great for whatever your workouts bring.
Synergee Games Barbells are made with superior construction to withstand your toughest workouts. A cerakote finish ensures durability and a comfortable grip is great for any exercise.
Pros
A great looking bar great for functional exercise
Good value and can hold a lot of weight for those big lifts
Cons
The bearings are poor quality and wear down after only a few uses
For the price, this could be better
Price: $299.95
Best Trap Bar
Trap bars offer the ability to have a great alternative to your favorite exercises while still promoting better form and strength. Keeping you in the center and working on preventing injury will prove to be highly effective moving forward with your lifts.
Force USA Walkthrough Trap Bar
Force USA Walkthrough Trap Bar is an innovative and counterbalanced design to give you the best chance at gains by offering a variety of exercises. A convenient walkthrough design and built-in bar jack make working out easy so your focus can only be on lifting huge weight. Ergonomic lifting handles offer great grip and you can load and unload plates with ease. With less stress on your back, this bar promotes form and requires less headache to learn the proper movements of those big lifts.
Force USA Walkthrough Trap Bar allows you to load and unload plates with ease. The innovative design is great for less stress and better performance.
Pros
Walkthrough design is convenient for a variety of workouts
Ergonomic handles offer great grip and plate loading is easy
Innovative design to offer less stress on your low back
Cons
The handles tend to spin and are a little wide for some
Price: $399.99
Best Specialty Bar
Specialty bars offer the ability to tackle many lifts in a variety of ways. By focusing on specialty bars and their ability to provide for great gains, you really feel a need to own at least one kind of specialty bar to keep your workouts fun and engaging.
American Barbell Hex Bar
American Barbell Hex Bar is a great bar when looking to switch up your traditional deadlift while also allowing versatility with a number of exercises. This bar works to reduce stress on your low back given that you stand in the middle as opposed to slightly behind. Keeping the bar closer allows you to engage different muscles and have a more effective workout. While you don’t need a rack, this bar is fully rackable and fits all Olympic plates. The bar is 85’’ long with 16’’ loadable sleeves and weighs 40 lbs. Knurled handles ensure great grip and this hex bar is a great variation when looking for something different than barbells while getting the same benefits.
American Barbell Hex Bar is great for those looking to switch up their deadlift training. An effective tool for heavier lifts, this is perfect for those looking to advance their deadlift and PRs.
Pros
Great durability and can withstand a lot of weight
Bar and handle size work well for all levels and all athletes
From a reputable company who knows the needs of consumers
Cons
Doesn’t accept a standard Olympic collar and there is an option for a collar to buy from them directly
The ends are hollow and are not protective against cutting you
Price: $310.00
Benefits Of Barbells & Barbell Training
Offering a great full body workout and aiding in many functional movements, barbells are great for enhancing all areas of your athletic performance. The benefits of barbells and barbell training include:
Improved athletic performance: Great full body workout to enhance size and strength, while also providing support for functional movements (1).
Versatility: Working to enhance both cardio and strength, barbells can be used in a number of ways.
Better cognitive function: Works well with drop sets and increased time under tension, while also boosting your confidence as your strength and physique improve.
Convenience: The best barbell for bodybuilding won’t take up that much space and is easy to use.
Barbells Vs. Specialty Barbells
Using the traditional barbell allows you to tackle a multitude of workouts for it is versatile in its ability get work done. Of course, those big three powerlifts are done with a traditional bar but other, more functional exercises can be handled with ease and convenience. Specialty barbells work to handle more niche exercises but provide for different benefits all while aiding in those exercises performed with the traditional barbell. For example, the hex bar is a great bar to use for the deadlift for it keeps you centered and grounded for added safety and can increase gains. But the benefit is that when you transition over to the barbell, you can tackle the deadlift more effectively (2).
Types of specialty barbells include: the Hex bar, Swiss bar, EZ Curl bar, Buffalo bar, Yoke bar, and Cambered bar, among others.
How We Choose
When looking at the best barbells, and in particular the best barbell for bodybuilding, we look for a number of factors because you deserve the best when it comes to beefing up your home gym and working on those bodybuilding goals. The company producing the barbell is important because you deserve to have brands that only produce the highest quality fitness equipment. We look for the material and durability of the product, like if it is made of stainless steel, as well as the tensile strength because you certainly don’t deserve to have a bar that will break under pressure. Finally, we know fitness equipment can get pricey and we look for those brands that will not break the bank but still offer great products at an affordable price.
FAQ Section
What is the best barbell?
American Barbell 20KG Training Bar. This bar is a versatile bar tested and approved for training and competition. The precision ground alloy stainless steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance.
What is tensile strength and why does it matter?
Tensile strength is how much a barbell can hold in terms of weight. If the weight packed on exceeds the tensile strength, then it can break. This matters because for those of you lifting big, for you want to be able to put on as much weight as possible without the fear of it breaking on you.
Should I focus on a barbell or a specialty barbell?
This depends on your goals. Barbells are great for they work for a host of exercises and of course, those big three powerlifts. But something like a specialty barbell can work for niche exercises and give you the best chance to succeed when it comes to tackling those bigger lifts.
Wrap Up
Barbells are great tools to seriously affect your lifts and enhance all areas of your gains. Adding a barbell to your home gym is something that will prove to be effective and worthwhile in the long run, especially for those still weary about going to a gym. Check out our list above and see which one of these barbells seems appealing to you because the benefits will be well worth the purchase.
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
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Andersen, V.; Fimland, M.; Mo, D.; Iversen, V.; et al. (2018). “Electromyographic Comparison of Barbell Deadlift, Hex Bar Deadlift, and Hip Thrust Exercises: A Cross-Over Study”. (source)
Breon Ansley Full Interview | Classic Physique vs Men’s 212 & Chris Bumstead Rivalry
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Watch the full uncut GI Exclusive interview with Breon Ansley
Breon Ansley is one of the most iconic Classic Physique competitors since the division’s inception. He’s a two time Olympia champion and helped set the standard for what Classic Physique should look like. But over the past two years, Ansley has been challenged by his rival Chris Bumstead – who has now won the Olympia two years in a row.
That’s why last year we connected with Breon Ansley over a video call to talk about his future plans, his rivalry with Chris Bumstead and many other topics. This interview took place right before the Olympia 2020.
Over the past year we’ve released multiple GI Exclusive segments from our interview with Breon Ansley. This uncut full length interview includes topics such as his training tactics for Olympia, whether or not he will one day transition to Men’s 212, and his mindset about his rivalry with Chris Bumstead.
Listen To Our Breon Ansley 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 Breon Ansley interview here:
Breon Ansley clarifies his past comments and about Chris Bumstead and his thoughts on their rivalry
Breon Ansley is and always has been a respectful and confident pro bodybuilder in the Classic Physique division. So it came as a shock to some when he seemingly agreed with Bradley Martyn – who claimed that Chris Bumstead was lacking in certain areas of his physique despite winning the Olympia 2019.
The video clip went viral and made headlines across many bodybuilding media outlets including Generation Iron. After this – it seemed that Breon Ansley was unhappy on how he was presented in the news stories, making comments on social media that the headlines were misleading.
To clarify the entire situation, we connected with Breon Ansley via video chat to discuss not only his past comments but the upcoming Olympia 2020 and the future of Classic Physique as a whole. Of course, ultimately Breon Ansley lost again to Bumstead at the 2020 Olympia – but it’s interesting to see Ansley’s mindset about his strongest rival.
Breon Ansley Answers: Will He Transition To The Men’s 212 Division?
Wrap Up
We discuss many more topics with Breon Ansley than what can be fully covered in this article. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics including his training tactics, the future of Classic Physique as a whole, and more!