Muscle Chemistry Archive
The Benefits of Beets for Fitness and Bodybuilding
The Benefits of Beets
So in my last article I went over the top fruit and vegetables to help to boost your gains but I deliberately left out one specific vegetable, and that is the good old beetroot, or beets.
So why are beets so important?
Well a lot for supplement companies are now focusing on this key ingredient, and it has grown in popularity in certain sectors of the lifting community
But why??
I will get to that, as I am going to delve into what the big deal is with beets.
So here it is……. the reason beets are so popular is that they are high in nitrates which in turn then become Nitric Oxide, and the reason this is beneficial is that Nitric Oxide (NO) is a vasodilator, which essentially means that the blood vessels relax, allowing them to dilate (become wider), and this then allows NO to increase in blood flow which in turn also lowers blood pressure.
(And the reason why NO works as a vasodilator is because it activates soluble guanylate cyclase also referred to as sGC)
Deterioration of NO
But with age comes more responsibility and less NO as ‘studies in experimental models and even humans reveal that constitutive production of nitric oxide (NO) is reduced with aging and this circumstance may be relevant to a number of diseases that plague the aging population.’ A 2013 study goes on to say that the impact on NO deterioration also has ‘an adverse impact on CV (cardiovascular) outcomes.’
So can beets make me stronger?
Well one study from 2015 wanted to determine ‘the effects of dietary NO3− in 9 patients with heart failure. After fasting overnight, subjects (then) drank beetroot juice containing or devoid of 11.2 mmol of NO3−. Two hours later, muscle function was assessed using isokinetic dynamometry. Dietary NO3 increased,’ almost immediately after drinking the beetroot juice.
Another study had resistance trained men ingest beetroot juice prior to taking on 3 sets of bench press to failure, the study demonstrated ‘that nitrate supplementation has the potential to improve resistance training performance and work output compared with a placebo.’
So does this mean Beet Juice is a good pre workout option?
Short answer, yes! And the obvious answer again goes back to the fact that NO helps increase blood flow, ensuring more blood and oxygen is getting to your muscles. So maybe add a scoop of NO to your existing pre workout
And it seems as though taking NO post workout would also be beneficial as a study from 2020 concluded. ‘Nitric oxide consumed as a supplement in line with nutrition and recovery strategies in athletes improved the recovery by accelerating lactate excretion from the body after the exercise. All of these metabolic responses in the present study suggest that NO will have a positive effect on exercise performance and recovery.’
As well as a boost in NO, beet juice also provides vitamin C, potassium, iron, magnesium, manganese, zinc, copper, selenium, antioxidants, fiber and obviously nitrates (which we have covered).
And one study has also stated that ‘moderate consumption may be beneficial in iron-deficiency anaemia and inflammatory bowel diseases.’
Are there any side effects to beet juice?
Yes beet juice is healthy but if drunk excessively beet juice can cause an accumulation of metal ions in the liver.
Another side effect is the discoloration of your urine, this could range from pink to red in color, this particular condition is actually referred to as beeturia.
There is also a risk of kidney stones, as beets are high in oxalate which contribute to kidney stone formation.
In conclusion
This super vegetable is beet-ing down its competition when it comes to helping increase your Nitric Oxide levels, and whether it is taken as a pre or post workout you really cannot go wrong.
If it can help boost your pumps then this has to be added to you supplement armory.
Until next time, keep pumping!
https://www.ahajournals.org/doi/full/10.1161/CIRCHEARTFAILURE.115.002141
https://cdnsciencepub.com/doi/abs/10.1139/apnm-2014-0228#.VhdDgSvdbm5
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390088/#:~:text=Studies%20in%20experimental%20models%20and,that%20plague%20the%20aging%20population
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310385/
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https://www.mattioli1885journals.com/index.php/progressinnutrition/article/view/8529
https://www.sciencedirect.com/science/article/pii/S0006291X14018178
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
https://pubmed.ncbi.nlm.nih.gov/25846114/
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Gunter Schlierkamp: Why Does The Olympia Champion Only Compete At Mr. Olympia?
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Gunter Schlierkamp answers: Should the Mr. Olympia champion compete more than once per year?
It’s almost completely commonplace for the Mr. Olympia champion to not compete again until the next Mr. Olympia competition. But this was not always the case, in past eras, the dubbed European Tour after Mr. Olympia would often showcase a series of events where the top five Olympia contenders, including the new champion, continued to compete. Gunter Schlierkamp, for example, even beat Ronnie Coleman in a competition shortly after Coleman had just won the Olympia title. Why did things change? In our latest GI Exclusive, Gunter Schlierkamp shares his thoughts as to why the Olympia champion only competes once per year.
For the past few decades, the winner of the Mr. Olympia would typically only compete once per year. For example, Phil Heath would win the big show and then not compete again until the following Olympia competition. We asked Gunter Schlierkamp why this is the case and his answer shows both sides of the argument.
At first, Gunter Schlierkamp’s reaction was that of not understanding why the Mr. Olympia champion only competes once per year. He explains how, typically, a bodybuilder’s conditioning remains strong for three weeks after a show. If they land on the Mr. Olympia on point – why would they not compete in a few more shows afterwards? Even if it’s just for some additional prize money?
Gunter Schlierkamp reflects on previous eras, where the traditional European Tour would occur right after the Mr. Olympia. These would typically be back to back shows for multiple weekends in a row. The biggest names from Olympia would compete and often the Mr. Olympia champion would be among them.
To some degree, the European Tour has changed. There are less big pro shows that occur immediately after the Mr. Olympia – either due to the pro shows getting more spread out or disappearing completely. If the pro shows are not in the immediate weeks after the Olympia, it would make sense for the champion to avoid it.
That being said, Gunter Schlierkamp also presents another side to the topic. He understands that the Mr. Olympia prize money is very high – more than enough for a year’s worth of salary. On top of that, training and succeeding at being the best in the world takes its tole. He likens it to a gold medal Olympic athlete. After a runner wins the gold at the Olympics, that athlete will likely not try to reach that champion-level time again for quite some time.
Perhaps it is smart for the Mr. Olympia champion to only compete once per year. This allows the champion to only focus on one thing – winning the Mr. Olympia again. They can’t use depletion from another pro show event earlier in the year as an excuse for a lackluster presentation at Olympia. Why even take the risk? Especially if the prize money (and sponsorships) allows for the athlete to not need to compete again.
You can watch Gunter Schlierkamp’s full thoughts on how often the Mr. Olympia champion competes in our latest GI Exclusive interview segment above!
Putting Together a REDACTED Supplement Stack For Emergency Use
Disclaimer: I’m not really a conspiracy theory guy, but I have enough wisdom to know some things. Therefore I spelled the name of the ailment incorrectly.
I’m a supplement expert. My focus is obviously on bodybuilding, muscle, and sports nutrition with a concentration in protein powder. However, I do “dabble” in other areas. I like to research anti-cancer supplements, anti-aging, and now REDACTED. I venture into the other areas because I feel that I could help people out, because yes, my readers are into bodybuilding, however, like myself, one does have other interests. So If I can be of help in those areas as well, why not?
I cannot help but see the research coming in about REDACTED. It is just too fascinating and interesting for me to ignore. It literally touches everyone. I feel my job is to provide my readers and customers with the best information on supplements that I can find. That is what I have been doing for the past 20 plus years. If you want the best info on supplements, you come to Proteinfactory.com. If you want hype and smoke blown up your ass, head over to pretty much any other website. I almost feel it is my duty to supply my customers with this information about supplements and their effect on REDACTED. Because quite frankly, I feel it is not talked about enough.
That being said, I have been reading a boatload of research coming in about REDACTED. Not only that but a lot of ingredient manufacturers over in Europe are producing compounds and raw materials to battle this thing. Therefore in this article, I am going to share with you some of my favorites.
Phytorelief-CC
Right off the bat, you have to go with Phytorelief-CC. That I feel is the best first line of defense, and of course, I have been preaching about it for months and months on end. You can get it right here and listen to my podcasts about it.
PhytoRelief-CC®
Quercetin
I found some studies done in Italy that are super compelling. Essentially the researchers found that people that supplemented with quercetin and were also infected had much better outcomes than those without.
https://www.dovepress.com/possible-therapeutic-effects-of-adjuvant-quercetin-supplementation-aga-peer-reviewed-fulltext-article-IJGM
Check out their conclusion.
Querefit is a safe agent and, in combination with standard care, when used in the early stage of viral infection, could aid in improving the early symptoms and help in preventing the severity of REDACTED disease. It is suggested that a double-blind, placebo-controlled study should be urgently carried out to confirm the results of our study.
Group QP is the quercetin group. NOBODY died and NOBODY in the ICU!!!
Now, if you are a Proteinfactory.com reader, you should know by now that you just don’t run out to Walmart and scan the aisle for quercetin and buy it. Do that, and you’ll end up with God knows what and most likely shit from China. Instead, you take my recommendation. And my recommendation is a product called Quercefit. I recommend this product because it is made by an unbelievable high-quality company, AND it is made to be 20X more absorbable than regular old Walmart-type quercetin. Now, where can you buy this?
Here is my recommendation
Now keep in mind the research calls for 1000mg per day. One bottle will last you two weeks. You will need a one-month supply. Thus, you will buy two bottles.
How to use it.
In my opinion, I would use it if I got infected without question. I mean, seriously, take a look at the results of the study that involved about 150 people. Out of the people took the Quercefit. Nobody died, and nobody needed oxygen, and nobody found themselves in the ICU. Yes, I have four bottles in my house. If I ever get it or a loved one…you can be sure they will be using this stuff.
Vitamin D.
It is clear to me that people with low levels of Vitamin D have an issue with getting infected. Therefore my recommendation is to make sure that you are not one of those. One’s first source is Vitamin D is the sun. Get out outside, my friends. The easiest, in my opinion, is hiking or walking. Take a minimum 1-hour walk a day. Your dog will thank you.
How To Get Vitamin D
My favorite way is eating mushrooms, shiitake in particular. But if you do not like mushrooms, then you can also get a supplement. The powder is the way to go. I would get an organic brand and go with the shiitake or the turkey tail.
Heres the brand
How Much To Use.
Now the supplement facts panel on this product recommends two grams. But in my opinion that is not nearly enough. I would aim for 20 grams per day or ten at the minimum. One bottle of this stuff is about 200 grams; thus, I would get two bottles if I was to get infected.
In conclusion, this is the “emergency kit” I would have on hand if I became infected. Because as of right now, from what I have been reading, one cannot be treated at your local doctor’s office if one is infected. The doctor simply sends you home and tells you your SOL.
UPDATE August 25th, 2021: I just found a really good article. Must read for sure.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Putting Together a Kov1d Supplement Stack For Emergency Use
Disclaimer: I’m not really a conspiracy theory guy, but I have enough wisdom to know some things. Therefore I spelled the name of the ailment incorrectly. I cannot help but see the research coming in about Kuv1d 19. It is just too fascinating and interesting for me to ignore. It literally touches everyone. I feel…
79-Year-Old Frank Zane Is Still Crushing The Gym
Frank Zane recently shared some of his favorite exercises on Instagram.
Frank Zane is one of the all-time greats in the sport of bodybuilding. He totaled three-straight Olympia victories from 1977-1979. It is no surprise that this iconic bodybuilder is still in the gym and doing it at 79 years old.
Zane recently shared one of his favorite exercises to do while training biceps. It is an incline-curl variation that is performed laying face down on an incline bench and having arms hanging down with the dumbbells in hand. Zane took to Instagram to share the video.
“This puts tension on your biceps right at the top. So you let the dumbbell hang down, and you curl up, and stop at the top and then go down slow,” Zane said in the video.
“You want to develop a rhythm when you’re doing them. Rhythm is what counts… You want to do about 10 reps… It’s a great exercise for peaking.”
Frank Zane is known for his battles with the likes of Arnold Schwarzenegger. He has over two decades of experience on stage and when he speaks on exercises, it is wise to listen. This is not the only exercise that Zane has provided wisdom on. He does not post on social media much but when he does, it is to teach and share over 50 years of experience in training and bodybuilding.
Back in June of 2020, Zane gave some tips on how to build up your triceps. This was done without any special machines, which Zane said “no special equipment needed if you don’t have access to machines.”
Frank Zane is a legend in the bodybuilding world. He took home a Mr. America and Mr. Universe title in 1968 to go along with his three Olympias. Even though he is decades out of competition, Zane still has the mind and motivation to not only train himself but to share his knowledge with the next generation.
Zane has been motivating and inspiring weightlifters for years now and that is not going to change. Even at 79 years old, Zane has a lot to offer and he can help anyone better themselves by just listening to the words he has to say.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Roelly Winklaar Gives Physique Update Days Out From Europa Pro
Roelly Winklaar shows he has plenty left in the tank.
After his disappointing showing at the Chicago Pro, Roelly Winklaar is looking to redeem himself. To build fan anticipation for this weekend’s Europa Pro, Winklaar dropped a physique update showing the bodybuilder in top form. He looks more than ready to redeem himself here, but it will be no easy task.
Let’s face it, Roelly Winklaar appeared to be pretty flat in his Chicago Pro performance. The veteran bodybuilder was lacking both the size and conditioning. Both attributes are what he’s become known for in recent years. Some have speculated that it’s a sign that Winklaar is slowing down, that he no longer has what it takes to compete with the best of the best. But really, it could be as simple as being off on his timing.
A Chance at Redemption
There’s a science to getting prepared for a bodybuilding competition. One miscalculation can ruin everything. Roelly Winklaar is suggesting that his time away from competing has left him a bit rusty. He addressed the issue in his recent physique update post.
Here we go! Round ✌? ready ? Destination Spain ?? @npceuropean
After almost 2 years off the stage we’re brushing off the dust and getting back to things slowly but surely ??
Best Chance for a Spot at the Olympia?
Roelly Winklaar certainly looks the part of world beater. But will he be able to perform and defeat the likes of Nathan De Asha, who makes his long awaited return? With the top two spots earning a spot at the Olympia, Winklaar’s chances are much improved. If he can’t get it done at the Europa Pro, he’ll have to compete at the Arnold Classic Ohio. Compete and win.
In reality this show is the best bet for Winklaar. While there will still be some solid competition at this show, it pales in comparison to the Arnold Classic line up. The Arnold will be stacked and that would mean Winklaar would have to come to the show in the best condition of his career. If he wins the Europa Pro he will also have more time to fine tune things for the Olympia. Realistically, this is his best chance to make it onto the Olympia stage. It’s Europa or bust.
What do you think of Roelly Winklaar and his current physique?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Texas Pro Preview: Can Steve Kuclo hold off Iain Valliere and Philip Clahar?
Can Steve Kuclo hold off Iain Valliere and Philip Clahar?
The Texas Pro is upon us and will feature some of the best bodybuilders in the world. The competitors list is absolutely stacked, particularly in the Men’s Open Bodybuilding division. With competitors like Steve Kuclo, Iain Valliere and Phillip Clahar, the Texas Pro is sure to be an incredible show.
With so much talent on stage and only one opportunity to punch a ticket to the Olympia, who will earn the top spot?
Steve Kuclo
A favorite to win the show just a few weeks ago, Steve Kuclo now has a bunch of top competitors to contend with. Kuclo has been looking absolutely impressive heading into the Texas Pro. Hoping to win at home, Kuclo will now have his hands full with Iain Valliere and Phillip Clahar. It’s anyone’s guess as to which man will have the advantage heading into the show. What is certain is that Steve Kuclo possesses the kind of grainy physique and impressive improvements to potentially outshine the competition.
Iain Valliere
Fresh off an impressive victory at the Tampa Pro, Iain Valliere is looking to spoil someone’s Olympia hopes at the Texas Pro. Many have questioned why Iain Valliere would make this move after earning a spot at the Olympia. But when consider it, it’s actually a brilliant move. If he can claim victory at the Texas Pro it means lessening the competition at the Olympia. Should he lose however he’ll definitely lose a bit of momentum heading into the Olympia. With Phillip Clahar at the show and Steve Kuclo looking beastly, Valliere surely has his hands full at this show.
Phillip Clahar
While he may not have picked up a victory at the Tampa Pro, Phillip Clahar is riding a wave of momentum heading into the Texas Pro. Clahar nearly defeated Iain Valliere at Tampa and clearly has the physique to contend with the best of the best. He could be the dark horse of the competition. He has the potential to crush the competition and earn his spot at the Olympia. His conditioning and his back development is top notch and could potentially see him securing victory.
Here is the full list of competitors at the Texas Pro.
Men’s Bodybuilding
Men’s 212
Bikini
Men’s Physique
Women’s Physique
Classic Physique
So who do you think will win at the Texas Pro?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Tips To Start Training For A Bodybuilding Competition
Set yourself up for success with these tips to start your road toward competition for getting started on the right track is the great way to enhance your training and performance goals so you shine on stage under those bright lights.
Even the thought of preparing for an event, let alone starting the actual process, can be more than enough to turn you off from contest prep. The intimidation of your first time doing anything can be terrifying, let alone something that requires the utmost discipline, time, sacrifice, and overall respect that the sport deserves. With so many vital elements of the sport necessary to achieve that dense, toned aesthetic, the confusion and anxiety are enough to send you in a tailspin.
Knowing what is required is half the battle for once a plan is laid out for contest prep and structured in a way to help you succeed, the execution becomes fun. Instead of chasing your tail trying to keep up with the demand that such workouts entails, construct a solid plan and be prepared for full engagement. With this, crucial mistakes will not be made and things will run as smoothly as possible. Of course, roadblocks can pop up and challenge you, but facing adversity is key to succeeding in anything.
While plans may differ from person to person, these tips will help prepare you for the road ahead. Some days will be frustrating while others may be rewarding, but keep that bodybuilders mentality and that first event will be under your belt in no time.
Stick To Your Plan No Matter What Comes Your Way
Your plan should consist of a good schedule, nutrition list, and recovery sessions to keep you focused and running at optimal capacity. Structure your day around work, class, or social events to include a good amount of time to work out. You don’t have to spend hours in the gym, but make sure you give yourself time to warm-up, exercise hard, and cool down.
Focusing on multi-joint exercises not only promotes growth but can shave off a little time for other exercises or stretches. The crucial thing is to stick to your plan. Change things up as desired for maximum benefit, but with a rough outline, the foundation to succeed is there. When the going gets tough, grind it out and stay strong.
One thing to do is upper body work and lower body work so every day you feel like like your doing the most. This will make building muscle much easier from weight lifting either with high or low intensity. Prior to this, work to build muscle and perform reps in a good range so your goal is met and whatever you have to do is a must.
Have Support Around You For When You Need It
Getting a solid support group around you helps many stay on track and accountable to not only them, but to yourself. Grab a lifting partner to have someone to cheer you on, spot you on big lifts, and bounce ideas about nutrition or exercises off of. Whether it be someone also working towards an event or a friend you trust that wants to get big also, a lifting partner can be a huge benefit to getting on the right track.
If you are someone that responds better to a trainer, research some in your area who know about the sport or at least what it takes to achieve your goals. The right coaching can go a long way and provide you with motivation as well guidance on how to properly lift.
If you exercise better on your own, have people outside the gym that support your goals and who you are comfortable with sharing your struggles. Even the toughest people need some encouragement so do not be afraid to reach out for that boost if you start feeling down.
Find A Good Gym That Supports A Healthy Environment & Good Atmosphere
Not all gyms are suitable for the kind of lifting that is required for preparing for an event. Often times certain gyms will not have the required equipment to adequately train to the capacity needed. Look into gyms that have high quality equipment because they may offer certain services as well as an in-house trainer who can get you going on a solid path. The atmosphere of a gym is vital to keep in mind as well.
If people around you give off competitive vibes, you are in the right place. Having that mindset to grind it out may come from within, but your environment can play an equally as important role in gaining serious momentum. When looking to lose body fat and aid in fat loss, high intensity natural bodybuilding is a great way to conduct your weight training for a pre contest training program per week.
Nutrition Is Key & Should Be Most Important For Your Routine
Nutrition is key for you need that fuel to sustain growth, but also energy when grueling workouts appear on the schedule. Track your caloric intake and plan your ratios of fats, carbs, and proteins to give you the best chance to succeed. Lean proteins like turkey, chicken, and white fish are great along with steak, eggs, and game meats to bulk you up since protein is essential. Brown rice, sweet potato, oats, and pasta are just some of the many carbs to fuel you and they go well with any green vegetable.
For good fats, look into walnuts, almonds, avocados, olive oil, and cheese. With a solid foods list and intake, grocery shopping becomes easy and you will notice the gains in the gym and less body fat for contest preparation and that great physique. This will be from a greater dietary program as you take dieting as heavy as possible as a fierce competitor to use all options possible.
Supplements are worth looking into to add to your regiment as well. Glucosamine, calcium, and vitamin C are great options to increase your joints. Fat burners can increase your metabolism and boost your energy while doing a solid job at burning fat and keeping that lean muscle from deteriorating.
Pre-workout supplements are a great energy boost as well and can raise the level of nitric oxide in the blood, increasing the amount of weight you can lift. For that post-workout recovery and growth, whey protein is good supplement to add per day to aid in muscle mass and exercise performance, as well as a good physique from your meals and healthy calories from higher and healthier foods that you want.
Lift Smart & Stay Injury And Pain Free To Keep Working Hard
Lifting smart is often overlooked by athletes for many want to get in, get big, and get out when it comes to exercise prep. But without proper form and care you run the risk of injury which can put you out of commission and stall your workouts. Understanding the science behind a workout and what muscles to work is critical to get the most out of each workout.
This is where a trainer can come in handy for they know the ropes and can even provide exercises you may have overlooked in your research to lower your risk of injury for every exercise. This will allow you to compete due to weights lifted, what you might eat, and what you could do to get to pro level.
Rest And Recovery For Optimal Growth & Gains
Taking rest and recovery seriously is just as important for muscle growth and success in the gym as the actual workout when considering prep. By stretching, you force the fascia, tissue around the muscle, to expand allowing for more blood flow increasing muscle growth.
It is smart to stretch before and after a workout, but even during. Stretching the muscle right after an exercise puts more pressure on the fascia leading to expansion. Hydration should be front and center because with insufficient hydration, your muscles can fatigue and become compromised. Staying hydrated will give you the energy you need while giving your body that vital nutrient to sustain growth along with protein.
Wrap It All Up
Working for anything new can be hard, especially with other competitors working hard. When faced with the desire to start training for a competition, you may feel so overwhelmed that you decide against it. Take it one step at a time and focus on a first plan of attack.
With the right guidance on nutrition and workouts, mixed with supplements and recovery, you will find yourself on track to see huge gains. Have people around to support your goals and enjoy the process because when that event rolls around, you will look and feel amazing and people will notice that stellar body.
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
Best Dumbbells For Home Training & Convenience 2021
These dumbbells are perfect for small spaces and adjustability to maximize your at-home training and performance goals.
When looking to beef up your home gym and find the right equipment for training and for small spaces, dumbbells are essential for maximizing all your training needs. Whether that be for isolation exercises or those compound exercises, dumbbells add a convenient way to pack on additional weight to said exercise and really give your muscles a good workout. Small and versatile pieces of workout equipment allow for a variety of exercises and can very easily take your home gym from zero to one hundred, and quickly.
We’ve put together a list of the Best Dumbbells for 2021 so you can maximize those at-home gains for all your training needs. A good dumbbell can take your workouts to new heights and allow for the best when it comes to strength, convenience, and of course, a physique others will envy.
Best Dumbbells For 2021
Best Overall
The best dumbbells overall will be of the highest quality to ensure durability while also being comfortable in size and grip. You want to make sure your dumbbells work for your gains and allow for only the best workouts possible.
papababe Dumbbells
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Pros
Great for exercise and seeing results for strength and fat loss
Easy storage for convenience
Solid cast iron and rubber coating ensure durability and protection
Cons
Can be an expensive option
May have a strong scent
Price: Range from $39.99-$329.99
Best Dumbbell Set
While having a pair of dumbbells is great, having a complete set is even better. Although this may be more expensive and take up more space, you will have more variety to your exercises and workouts overall.
papababe Dumbbell Set
papababe Dumbbell Set is the perfect set of dumbbells for comfort and use. The dumbbells themselves are high-quality made of cast iron with a rubber coating for protection. Although a set, it doesn’t take up too much space and is perfect for your home gym and at home training. The set includes an A-frame dumbbell rack with a pair of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound weights making this a great set to help you reach your goals.
papababe Dumbbell Set is a perfect set of dumbbells ranging from 5-25 lbs. High quality iron is matched by a rubber coating for protection great for all your lifting needs.
Pros
Great dumbbell set for building muscle and seeing results
Dumbbells are quality and durable material
Doesn’t take up too much space
Cons
A bit limited on weight with it only ranging from 5-25 pounds.
Price: $299.99
Best Adjustable Dumbbells
An adjustable dumbbell is exactly what you need to save space and money when it comes to a dumbbell. What these can do is allow for easy adjusting and basically take more than one dumbbell and condense it into one.
Topeakmart Adjustable Dumbbell Weight Set
Topeakmart Adjustable Dumbbell Weight Set offers a great set of adjustable dumbbells that will save space and money when it comes to your dumbbell needs. Perfect for upper and lower body building exercises, the cement plates and iron bar allow for durability and the utmost quality. Anti-slip grips allow for comfort and safety and the ability to get the best workout possible. Included with this adjustable dumbbell set are four 4.4 lbs. plates, four 3.3 lbs. plates, four 2.8 lbs. plates, 2 bars with grips, and four spinlock collars.
Topeakmart Adjustable Dumbbell Weight Set is perfect for saving space and time. A complete set of adjustable plates, bars, and spinlock collars, you limit your dumbbells to one while still offering a range of weight.
Pros
Adjusting makes this easy to workout
Can add and take off weight for your desired amount
Save money and time with one set of dumbbells
Cons
May be a hassle to have to adjust constantly
May not be enough weight for some
Price: $41.99
Check out our individual review for Topeakmart Adjustable Dumbbell here!
Best Block Dumbbells
Block dumbbells also allow for easy adjusting and can provide for fairly great grip as well. While these may not be what some are looking for, if you enjoy lifting with block dumbbells, then we have a great set for you.
POWERBLOCK Elite EXP Adjustable Dumbbell
POWERBLOCK Elite EXP Adjustable Dumbbell offers an adjustable range of 5-50 lbs. and replaces 16 pairs of dumbbells with just one. The auto-lock handle feature includes two chrome adder weights so you can even adjust your increments by 2.5 lbs. for just that much more weight. Perfect for saving time, money, and energy, these are a great set of block dumbbells.
POWERBLOCK Elite EXP Adjustable Dumbbell ranges from 5-50 lbs. for all your lifting needs. This replaces 16 dumbbells with just one to save space and time.
Pros
Adjustable from 5-50 lbs.
Replaces 16 pairs with just one dumbbell
Nice feature to add increments of 2.5 lbs. for a little more weight
Cons
Stability between the plates may not be the best
Bit expensive for the overall quality
Price: $321.15
Best Hex Dumbbells
A traditional dumbbell with a hex design is perfect for stopping it from rolling and causing damage to floors or other equipment. Typically with a rubber head, this ensures the utmost protection for all your surrounding items.
Sporzon! Rubber Encased Hex Dumbbells
Sporzon! Rubber Encased Hex Dumbbells are widely used in gyms and home gyms since they work for a variety of purposes. Able to work specific muscles or provide for a full body workout, these are great dumbbells. Made from high-quality solid cast iron and encased in rubber, these dumbbells are durable along with a solid metal chrome finish textured handles for the best grip possible. The hexagon-shape rubber encased head offers protection and limits rolling around.
Sporzon! Rubber Encased Hex Dumbbells are great to use for a variety of exercises. Solid cast iron encased in rubber ensures quality, durability, and protection while giving a great grip.
Pros
High-quality material and rubber coating ensure durability and protection
Good feel and texture for workouts
Cons
Grip may be too thick for some
Price: Ranges from $39.54 to $92.00
Best Dumbbell Set For Home Gyms
For those looking to seriously beef up their home gym, a complete set of high quality dumbbells will give you a professional look and feel from the comfort of your own home. While this may be an expensive option, if you can make it happen, it is totally worth it.
American Barbell Series IV Urethane Dumbbells
American Barbell Series IV Urethane Dumbbells are commercial grade and high quality construction at an affordable price. The dumbbell features a solid steel core, a hard chrome plated handle, and top tier urethane head to handle any abuse the weight may endure. Designed for comfort, the larger radius outside and inside edges make this conducive to all exercises. With a complete set of 5-50 lbs., all those home gym needs are right around the corner and absolutely within reach.
American Barbell Series IV Urethane Dumbbells are commercial grade and high-quality at an affordable price. Designed for comfort, this complete set is perfect for rounding out your home gym.
Pros
Complete set of dumbbells ranging from 5-50 lbs.
High quality construction and top tier urethane finish for protection
Comfortable and easy to use grip
Cons
Premium priced option
Will take up a lot of space as it is a complete set
Price: $2,100.00
Best Dumbbell Rack
Of course, with all these dumbbells, you need a place to store them. Having a sturdy and stable rack will give you the best chance at storing these weights in a great place to take up minimal space.
Marcy 3-Tier Dumbbell Rack
Marcy 3-Tier Dumbbell Rack is exactly what you need to store all of those dumbbells when your not using them for your workout. Made of steel, this heavy duty rack can withstand damage and intensive use over time and a durable powder coat finish offers reinforcement and a great quality coat on top. Compact and great for saving space, this multi-level storage rack is exactly what you need to make that home gym feel a little more complete and organized.
Marcy 3-Tier Dumbbell Rack is a heavy-duty rack designed to hold weights and withstand damage. A multi-level rack, this is great for storage and staying organized.
Pros
Heavy duty steel and quality construction
Great for saving space with a compact design
Powder coat finish ensures durability and longevity
Cons
May not hold as many weights as you have or would like it to
Price: $116.72
Benefits Of Dumbbells
While we all know how helpful dumbbells can be, the benefits of using them are too hard to ignore. Great for training and for small spaces, dumbbells can be a game changer when it comes to taking your workouts to new heights. Benefits of dumbbells include:
Safe and effective exercise: Using dumbbells ensure a safe and effective exercise by allowing you to maintain proper form without too much weight and if the weight does get too much, you can ditch it safely without putting yourself at risk of injury (1).
Perfect for muscle growth: Great fitness tools, dumbbells are perfect for increasing muscle growth by creating time under tension and adding nice resistance to your workouts (2).
Adjust for strength and symmetry: You can work one arm or one leg at a time with dumbbells and this will be perfect when it comes to strength and symmetry for the ideal physique (3).
Add variety and versatility to workouts: With dumbbells, you get the best of all worlds as they can be used for a variety of workouts and different exercises to challenge you.
Convenient pieces of workout equipment: Easy to use and easy to store, dumbbells are incredibly convenient pieces of workout equipment.
What To Look For In A Dumbbell
Aside from price, you want to make sure your dumbbell has some features to offer the best workout experience possible.
Grip/Knurling
You want to look for the type of grip because grip and grip strength matter. Having a safe and effective grip can work wonders for all your fitness needs. Especially as you get to heavier dumbbells, the grip you have can help you feel secure and less vulnerable for all your needs (4).
Handle Size
You want to look for the size of the handle being its diameter. A fatter handle will require different muscles to grip and different muscles worked and you may not fully want that. Just be mindful of how big you want the handle to be.
Adjustable/Fixed
This is important because this plays into price. If you wanted dumbbells with fixed weight, you are going to need more space, more weights, and more money. Adjustable dumbbells are great for saving space and money and offer an adjustable option to cycle through weights.
Dumbbells Vs. Kettlebells Vs. Barbells
While all of these are great for working out with, each offers a bit of a unique take on an exercise that can benefit you in different ways. For those interested in more conditioning and endurance based workouts, kettlebells are perfect for that (5). The handle and overall feel allows for better movements when it comes to higher intensity work. Barbells will be helpful for those looking to lift heavier weight for you can pack on the pounds and allow your whole body to work from just one piece of equipment. Dumbbells fit nicely right in the middle. For those wanting to work on isolation exercises or compound movements, dumbbells are great, easy to grip, and can provide for an amazing workout and serious gains.
How We Choose
When it comes to choosing the best dumbbells, we look at a number of factors because you deserve to have only the best on the list to choose from. We look at the company and the brand representing the product. It is important that a company works for you and all your intended goals and is reputable in their mission to produce only the best workout equipment around. We then look at the quality and other attributes of a good dumbbell including material, durability, grip, and overall feel. This will ensure quality workouts and optimal effectiveness of the product. Lastly, we look at price because we know these products can get expensive. It is possible to find a great dumbbell while still being at an affordable price.
FAQ Section
What is the best dumbbell?
papababe Dumbells. These dumbbells are perfect for those looking for great workout equipment to build strength, burn fat, and create a winning physique. Made from solid cast iron, these offer great strength and total durability.
How much weight should I look to get out of my dumbbells?
This all depends on how much you lift. For most exercises, it is safe to say that around 50-60 lbs. is a good cut off point. While you may need heavier weight on certain exercises, the solution would be to toss on more reps to still see great gains.
Can I get a good workout with just dumbbells?
Absolutely. Having a well-rounded workout is obviously the goal, but with dumbbells, you can work isolation exercises and compound exercises to really give yourself the best chance at the growth you want most.
Wrap Up
Dumbbells are the perfect workout tool for those at-home training needs. Able to save space, provide for great workouts, and really give you the gains you want most, dumbbells can really give you everything you want and more to give you the best growth possible. Finding the right set of dumbbells may seem daunting, especially with a market so saturated in fitness equipment, but it is possible. Check out our list above of the best dumbbells and find the right pair for you today.
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References
Shaw, I.; Shaw, B.; Shariat, A.; Brown, G. (2016). “Review of the Role of Resistance Training and Musculoskeletal Injury Prevention and Rehabilitation”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Lee, J. A.; Sechachalam, S. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Manocchia, P.; Spierer, D.; Lufkin, A.; Minichiello, J.; et al. (2013). “Transference of Kettlebell Training to Strength, Power, and Endurance”. (source)
5 Arm Exercises To Make Your Guns Pop
Best Arm Exercise For Bigger Arms
If you’re a gym regular and still can’t build your arms, you might already know to grow your pythons takes more than doing a few curls. You need to train your biceps and triceps with a balanced approach to build symmetry and proportions.
Having muscle symmetry and the right proportions can add delusion and make your arms look bigger than they actually are. Follow the exercises mentioned in the article to make the most of your arm training.
21’s
If you haven’t tried 21’s, you have no idea what a brutal bicep pump feels like. You’ll have to drop your ego at the door before performing the 21’s as you’ll only be ab able to lift around 30-40% of your normal bicep curl weight.
For the first seven reps, lift the barbell from the bottom to the mid-way point. From the top to the bottom will be the next seven reps, and you’ll finish the set by performing seven barbell bicep curls with a full range of motion.
Floor EZ Bar Skullcrushers
Most people make the mistake of limiting their range of motion by overloading the bar while performing the barbell skullcrushers. In this exercise, you need to lie down with your back on an exercise mat and an EZ bar placed right next to the top of your head.
While keeping your elbows and upper arms parallel to each other and perpendicular to the floor, lift the barbell by extending at your elbows. Contract your tris at the top of the movement. Return to the starting position and touch the floor with the weight plates on the bar before repeating for another rep.
Arm Blaster Hammer Curls
The arm blaster is one of the most underutilized accessories in the gym. Using the arm blaster turns your normal dumbbell curls into an isolation exercise by eliminating the possibility of using momentum to lift the weights.
Performing the dumbbell hammer curls using an arm blaster will help in developing the length and peak of your guns. Make sure you squeeze your bis and tris with every rep while performing the exercises mentioned in the article.
Single Arm Cable Extensions
Unilateral exercises like the single-arm cable extensions are an incredibly effective way of fixing muscular imbalances. Performing the single-arm cable extensions can also help you achieve a better mind-muscle connection and hence a better pump.
Hold the cable in one hand with a neutral (palms facing the side) grip and the pulley should be at the highest position. With a slight bend in your back, push the cable towards the floor while maintaining your elbows in the same position. Hold and contract your tris at the bottom of the movement and repeat for the recommended reps.
Double Arm Overhead Cable Curls
Ask someone to show you their guns, and they’ll probably hit the front double biceps pose. Performing the double-arm overhead able curls can help you build the roundness, peak, and separation in your bis which can make your guns pop.
To perform the overhead curls, attach the pulley at a height where it is slightly above your shoulder level. Your upper arms should be in a straight line and parallel to the floor while you’re performing the exercise. Contract the life out of your pythons as you flex them at the front double biceps pose position.
What is your favorite arm exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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