Muscle Chemistry Archive
These Are The Eight Best Bodyweight Exercises For Abs and Obliques
Best Bodyweight Exercises for Abs and Obliques
When it comes to bodyweight training, no area of the body is better suited than the abs and obliques. Most people prefer going equipment free to pursue the elusive six-pack, the holy grail of training for many.
Abdominal training isn’t just for show as studies suggest strong abs reduce the possibility of back pain. Some prefer to skip abs-specific training, following the philosophy that abs are made in the kitchen, not the gym. A clean diet is indeed a pre-requisite for a six-pack, though the training is necessary.
With the emphasis in the fitness industry over the last 20 years on core training and functional movement, many athletes already spend a lot of time working the supporting core musculature around the hips, midsection, and shoulders. Such movements inevitably target the abs and obliques.
There’s nothing more effective than taking a direct approach with a tough bodyweight abs workout. Here are eight of the best bodyweight exercises for abs and obliques. You can use these as part of a regular workout or as a standalone circuit. If you do a circuit, do two sets of 10.
1. Plank
What it does: By keeping your belly button drawn in and challenging your stability throughout your shoulders, core, and hips, you’re building strong abs.
How to do it: Lie in a prone pushup position with forearms resting on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
2. Side Plank
What it does: The side plank targets the obliques more than a traditional plank.
How to do it: Start on the ground on your left side with your left forearm and your elbow under your shoulder. Push up off your elbow, creating a straight line from ankle to shoulder. Your hips should be off the ground and only the side of your bottom foot and your elbow should be on the ground. Hold for 30 seconds or do 10 reps of 3 seconds each.
How many? 2 sets of either of the above options.
3. Half Boat
What it does: This yoga move is a variation of the V-Sit Crunch that targets the rectus abdominus.
How to do it: From a sitting position, extend your arms out, palms facing each other. Extend and lift both legs, keeping them bent at the knees, with the insides of your feet touching. Arms are extended on either side of your legs. Use your abs to keep your back straight. Stay in this position for five deep breaths, roughly 10 seconds.
How many? 2 sets of 10 reps with 60 seconds rest between sets.
4. Hanging Leg Raises
What it does: This challenges you to raise your entire lower body with your abs and hip flexors, a key part of core strength.
How to do it: Grab a pullup bar with an overhead grip. Arms should be straight and feet off the ground. Keeping the legs straight, use your abs to raise your feet toward your shoulders, pausing when your thighs reach your chest.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
5. Oblique Mountain Climbers
What it does: Like a mountain climber working a wall, you’re using the abs and hip flexors to “climb.” This variation targets the obliques.
How to do it: Start in pushup position, with the balls of your feet on the ground. Alternate driving your knees forward to the opposite arms, twisting your body to that side, for 30 seconds. Keep your hips down for the entire motion.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
6. Reverse Crunch
What it does: This targets the entire core region while also stretching your lower back.
How to do it: Lie on your back, knees together, and legs bent to 90 degrees. Feet should be on the ground and hands palms down. Tighten your abs – think of bringing your belly button away from your waistband – and lift your hips off the floor, crunching your knees to your chest. Pause at the top and then lower back down. Do not allow your lower back to arch and lose contact with the floor.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
7. V-Sit Crunch
What it does: For all of the abs-challenging reasons of a traditional crunch, but also because it keeps you from putting unnecessary torque on your neck and using momentum to complete the crunch.
How to do it: Begin on your back with hands extended over your head. Lift your legs and crunch up at the same time, forming your body into the shape of a “V.” Exhale as you lift your legs and crunch and inhale as you return to the starting position.
How many? 2 sets of 30 seconds with 60 seconds rest between sets.
8. Flutter Kicks
What it does: If it’s good enough to challenge the Navy SEALS as a staple of their training, it’s good enough for you. You need not do it while cold, wet, and sandy, though.
How to do it: Lie on your back, legs straight and arms extended at your sides. Lift your heels six inches and rapidly kick up and down in a fast, scissor-like motion.
How many? 2 sets of 60 seconds with 60 seconds rest between sets.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Gunter Schlierkamp Debates: Sylvester Stallone Movies Vs Arnold Schwarzenegger Movies
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Which muscle action star has better movies: Sylvester Stallone or Arnold Schwarzenegger? Gunter Schlierkamp answers.
There was a golden era of muscle-bound action movies in the 80s. Two of the biggest stars from that era were Arnold Schwarzenegger and Sylvester Stallone. Both brought powerful physiques to the mainstream via blockbuster films. But of these two shredded actors – who had the best movies? We asked that very question to Gunter Schlierkamp. In our latest GI Exclusive, Gunter Schlierkamp makes his pick between Sylvester Stallone and Arnold Schwarzenegger movies.
While majority of our interview segments deal directly with bodybuilding and strength sprots trends – we sometimes like to throw a few curveball fun questions into the mix. That’s why during our conversation with Gunter Schlierkamp we asked him to pick his favorite action star – Sylvester Stallone or Arnold Schwarzenegger.
Both of these actors were significant in bringing chiseled muscle onto the mainstream blockbuster circuit. Schwarzenegger was, of course, a pro bodybuilder himself. While Stallone didn’t match his size – he brought an unprecedented amount of muscle to the screen compared to majority of Hollywood actors. It was a golden era of sorts for muscle in Hollywood.
So who does Gunter Schlierkamp prefer more? He was torn – he didn’t want to directly choose one over the other. Instead, he focused on the things that made each actor different and why he liked those qualities.
For Sylvester Stallone, Schlierkamp felt that his films brought more of a message behind the stories. Films like Rocky and First Blood had something to say beyond being fun action films. On the other hand, Arnold Schwarzenegger’s films focused more on flash and bang. The cartoonish nature of his action films are entertaining in their own right.
Gunter Schlierkamp also makes mention of Schwarzenegger’s comedic side. With films like True Lies, Jingle All The Way, and Kindergarten Cop – Schwarzenegger showcased that he had comedic chops to match his action muscle. It’s a big part of what allowed him to stay relevant in Hollywood. While he was not a Shakespearean level actor – he had true versatility in his roles.
Ultimately, Gunter Schlierkamp enjoys the work of both actors equally. He finds a different thing to enjoy about each muscle-bound actor’s films. Which films do you prefer? You can watch Schlierkamp go into full detail by watching our latest GI Exclusive interview segment above.
How The Kettlebell Clean & Jerk Can Enhance Gains
This exercise will develop strength, power, and endurance and is a killer full body workout.
When looking for a great full body workout, finding the right one can be challenging. We all know various exercises that are great for getting us strong and toned, but many are isolation exercises, or those that may work multiple muscle groups, yet just aren’t fulfilling all our needs. Now in a time when gyms still remain closed or at limited capacity, we all need those home gym essentials to really make sure our gains don’t wither away.
Kettlebells are the perfect at home exercise tool to really get you fit. With a host of exercises and benefits associated with kettlebells, they should not be overlooked as just another piece of equipment. The kettlebell clean and jerk is a great exercise to really enhance your gains and make sure you stay on top of your game. Whether it be for training and competition, or just staying fit overall, this kettlebell exercise is certainly one to kickstart those gains and give you a full body workout you’ll love.
Let’s dive into the kettlebell clean and jerk and see what makes this exercise so great. From what it is, to muscles worked, to the many benefits associated with it, the kettlebell clean and jerk may just become your new favorite exercise. When looking for a stellar full body workout, look no further than here.
What Is The Kettlebell Clean & Jerk?
The kettlebell clean and jerk is a demanding exercise based on power, strength, and mobility. Demanding high levels of concentration and focus, this exercise is one of three main lifts in kettlebell competitions and demands the utmost confidence as you start to really amp up the weight. Both the clean portion and jerk portion have specific movements to nail down, making this a convenient exercise to perform, but one where form is everything (1).
Muscle Worked In The Kettlebell Clean & Jerk
When looking at what muscles the kettlebell clean and jerk uses, you will notice it is a mix of upper and lower body, as well as your core. Mainly hitting the shoulders, traps, glutes, hamstrings, and quads, it can also target your calves and triceps putting the full in full body workout.
Benefits Of The Kettlebell Clean & Jerk
Build Up That Strength
Judging by all the muscles worked during the kettlebell clean and jerk, your capacity for strength is seriously increased. Great for progressive overload and adding tension, your muscular strength will improve and you will lift greater amounts of weight as you progress.
Boost Endurance & Cardio Health
With continuous movement on top of that added weight, your heart rate will remain elevated forcing you to control your breathing and really work on that endurance and cardiovascular health. Being short and intense, it relies on a different kind of endurance, being more power driven, so your cardio gains are more explosive.
Hit That Core
Core is essential for remaining grounded and stable during your big lifts, especially the kettlebell clean and jerk where big weight is moving freely. Performing the exercise from start to finish will cause greater stress on your core so your strength and physique increase.
Balance, Coordination & Motor Skills
With this exercise requiring more precise movements and sudden changes, you will need to ensure focus and concentration to properly execute such a lift. It is important to remain vigilant for injuries which can be common with poor form. But the kettlebell clean and jerk can help with your nervous system and really work to assist with balance and increased coordination.
How To Perform It
Begin by holding a kettlebell in either one hand or two, depending on your preference. Use an overhand grip with your feet around shoulder width apart. Perform a clean to your shoulder with your hips pushed backwards. As you extend through your legs, use that momentum to pull the kettlebell to your shoulder and rotate your wrist to a racked position.
Quickly drive your heels changing the energy to your favor as you use your arm to lift overhead, locking out your elbow. Use a squat position under the weight to get grounded and return to the standing position with the weight overhead. Gently lower back down the floor and repeat for desired number of reps (2).
Featured Kettlebells
Kettlebell Kings Kettlebells
Kettlebell Kings Kettlebells are perfect for enhancing grip and working with versatility as well for your desired strength and conditioning goals. Made from cast iron and covered with a powder coating, these offer overall protection and durability to enhance longevity. The structural integrity of these kettlebells will support your own growth and keep you operating at a high level.
Prices vary depending on weight but there are 21 options to choose from ranging from 9 lbs. ($69.99) to 203 lbs. ($424.99).
Check out Kettlebell Kings Kettlebells Here
Check out our individual review for Kettlebell Kings Kettlebell here!
Onnit Kettlebells
Onnit Kettlebells are high quality and versatile fitness tools from a reputable and great company in Onnit. Designed with a gravity cast for consistency and durability, it is accompanied by a powder finish grip for decreased slippage and more efficient workouts. Color coded by weight, these kettlebells provide for easy accessibility and are great for increasing explosive power, strength, and endurance.
Prices vary depending on the weight of kettlebell but there 8 options to choose from ranging from 13 lbs. ($22.95) to 70 lbs. ($114.95).
Check out Onnit Kettlebells Here
Check out our individual review for Onnit Kettlebells here. Also, check out Onnit Primal Kettlebells here!
Wrap Up
The kettlebell clean and jerk is one of those exercises to really boost your full body growth by working many muscle groups with a host of benefits. A convenient and fun exercise, your chance for growth is great and that toned physique is just around the corner. Kettlebells are great fitness tools to really enhance your gains and should not be overlooked in your home gym or even at the gym. Put the kettlebell clean and jerk into your workout routine and really see what this can do for you today.
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
Jonen, Will; Netterville, John T. (2014). “Kettlebell Safety: A Periodized Program Using the Clean and Jerk and the Snatch”. (source)
Pierce, Kyle (1999). “Clean & Jerk”. (source)
6 Reasons Why You’re Not Losing Fat
Avoid These 6 Mistakes To Lose Weight
Many people get a gym membership to lose weight, and most of them are not happy with their progress. Losing fat is easier said than done. While people might take different approaches to lose weight, most of them fail for the same reasons.
Indiscipline
You need a high level of discipline to lose fat. Some people think training for a couple of days a week is enough to lose weight. They set themselves up for disappointment with this approach and then act shocked when they don’t get the desired results.
You need to be disciplined with your training, diet, and recovery programs if you want to shed the extra kilos. You can’t afford to miss a single training session, meal or undersleep if you want the needle to budge in the right direction.
Undervaluing Your Training Program
Some people make the mistake of thinking a diet plan is all that matters in a weight loss program. They completely overlook their training plans, spend a comfortable half an hour on a piece of cardio equipment, and call it a day.
If your goal is to lose weight, you’ll have to follow a structured cardio training plan which should include a HIIT (High-Intensity Interval Training) or LISS (Low-Intensity Steady State Training). You should be willing to give your training sessions all you’ve got.
Setting A Goal
When setting out to shed the extra kilos, most people make the mistake of not having a specific weight loss goal. You need to quantify the amount of weight you want to shed in order to have the right diet and training plan.
Having a specific goal can help you follow a timeline and will keep you accountable. If you don’t see the desired results after setting a goal and making a plan to achieve it, you can go back to the drawing board and make the necessary adjustments.
Not Following a Customized Diet Plan
Many people don’t want to spend the time, energy or money on a customized diet plan. They instead follow a vanilla diet plan given to them by a gym bro and are surprised and anxious when they don’t see results.
Every person has a different lifestyle, and their diet will vary depending on their goal. You need to figure out your daily calorie intake goal with your macronutrient targets and design your diet according to your lifestyle.
Not Understanding The Role of Fats and Carbs
In recent times, thanks to the internet, more people have come to know about macronutrients. Many people mistake the role of fats and carbs in their diet. They think eating fats are what causes fat to deposit on their body and go on to cut it from their diet.
After they cut fats and still don’t see results, carbohydrates become their easy second target. In the process of cutting these two essential macronutrients from their diet, they do more harm to their bodies than good. Reducing the carb and fat intake below the recommended levels can cause problems in your body functioning.
Improper Recovery
While cardio and training play a vital role in losing weight, some people take it to the next level by pushing their bodies to the extremes. On top of it, these people don’t give their bodies proper time to recover from their workouts.
Being overtrained is worse than not training at all. If your recovery time doesn’t seem to work and you feel sore for more than a couple of days after your workouts, you should consider taking supplements to improve your recovery.
Header image courtesy of Envato Elements
Are you satisfied with your weight loss?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Mass Gainers For Clean Bulking & Muscle Mass 2021
These mass gainers are great for all your clean bulking needs and provide clean carbs for increased muscle mass.
For those of us looking to really increase muscle mass, mass gainers can help with our clean bulking needs by pumping us with clean carbs and protein. Seeking a real increase in our strength and size can be challenging and often times it is the fine line between the right diet, most effective training plan, and top tier supplements. But with a mass gainer, you allow yourself to meet your desired caloric intake while also giving your body the fuel it needs to really power itself through the day. The right ratio of macronutrients and other added ingredients, paired with a quality company who cares about their consumers and the needs of athletes, all your clean bulking needs can be met with a high-quality mass gainer.
We’ve put together a list of the Best Mass Gainers for 2021 so you can see the gains you want most. Reflective of everything you deserve to have, these mass gaining supplements are packed with clean carbs and protein to give you the desired results for your overall health and performance.
Best Mass Gainers 2021
Best Mass Gainer Overall
A great natural mass gainer overall will work to increase strength, size, and all your clean bulking needs. With a top tier formula made from great ingredients with the right balance of macronutrients, this is achievable and will give you the results you want most.
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take
Mix with milk or water.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros
Great for lean muscle growth
Perfect for a meal replacement or paired with a grass fed whey protein supplement
Great ingredients and no artificial additives for a transparent label
From a reputable company in Transparent Labs
Cons
A premium priced option only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Best Premium Mass Gainer
You want your mass gainer to be of the utmost quality and a premium mass gainer will stand out amongst its counterparts, especially as a natural mass gainer. Looking at ingredients and the formula, as well as the reputation of the company and price, will prove to be very important overall moving forward.
Enhanced Whey Protein Isolate
Calories
110
Protein
25g
Carbs
2g
Fat
1g
Sugar
1g
Flavors
Chocolate Brownie
Best Way To Take
Mix 1 scoop with 6-8 oz. of cold water or your desired beverage.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals and works well as a natural mass gainer.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
only one flavor option
Price: $64.99
Use code GENIRON for 15% off! Also, check out our individual review for Enhanced Whey Protein Isolate here.
Best Clean Protein-Carb Blend
A mass gainer needs to have the right balance of protein to carbs in order to fuel recovery and boost muscle growth. But this blend must be made from only the cleanest sources so you don’t compromise any gains with added substances you don’t want or need, especially with a natural mass gainer.
Cellucor Cor-Performance Gainer
Calories
580
Protein
30g
Carbs
100g
Fat
2.5g
Sugar
5g
Flavors
Chocolate, Vanilla
Best Way To Take
Take one serving with 16 fl. oz. of cold water or another beverage, one to two times daily.
Cellucor Cor-Performance Gainer is a high quality protein for you to see lean muscle gains with the right ratio of clean carbs and fat sources to balance out a great formula of macros. Able to support muscle growth and fuel recovery, the added BCAAS give this supplement a boost to help with all your gains. Packed with 30g protein, 100g carbs, and 2.5g fat, this 580 calorie mass gainer can work wonders for your clean bulking needs.
Cellucor Cor-Performance Gainer is what you need to see lean muscle gains with high-quality protein. The right ratio of protein, healthy carbs, and fats will pack on muscle for your desired gains.
Pros
High quality protein and clean carbs
Great to support muscle growth and fuel recovery
From an honest company in Cellucor
Cons
More servings and flavors would be nice
Price: $28.49
Best All-Natural
You want a product that is safe and effective and having something that is all natural will prove to be the best decision for you. Too often do companies put added substances and fillers that just aren’t necessary and an all-natural option will give you all the benefits of a great natural mass gainer and much more.
Naked Nutrition Naked Mass Weight Gainer
Calories
1250
Protein
50g
Carbs
252g
Fat
2.5
Sugar
5g
Flavors
Unflavored Gainer, Unflavored Vegan Gainer, Chocolate Gainer, Chocolate Vegan Gainer, Vanilla Gainer, Vanilla Vegan Gainer
Best Way To Take
Mix four scoops with 24 oz. of milk or your favorite beverage.
Naked Nutrition Naked Mass Gainer is the ultimate muscle building and weight gaining supplement perfect for your clean bulking needs. The perfect blend of fast and slow absorbed proteins and complex carbs, each serving is 1,250 calories with 50g of high quality protein and 252g of clean carbs. Able to help fuel your workouts, meet your daily calorie requirement, and build and sustain muscle mass, this is an honest product to help boost all your gains.
Naked Nutrition Naked Mass is the ultimate muscle building and weight gaining supplement. With 50g protein and 1,250 calories per serving, this is the perfect blend of fast and slow absorbed protein and complex carbs to see gains.
Pros
Great blend of fast and slow absorbed protein and complex, clean carbs
Perfect for muscle building and weight gaining
Only three ingredients
From a reputable company in Naked Nutrition
Cons
Premium priced option
Four scoops is a big serving size
Price: $64.99
Best Mass Gainer For Digestion
With so much protein and carbs included in a mass gainer, you want to make sure this doesn’t hinder digestion. With added ingredients or a clean source of both, you can be sure your digestive needs are met so your body absorbs these nutrients as effectively as possible.
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take
Mix with milk or water.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this natural mass gainer for recovery and a well-balanced diet.
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Pros
Great for lean muscle growth and clean bulking
Perfect for a meal replacement or paired with a grass fed whey protein supplement
Great ingredients and no artificial additives for a transparent label
From a reputable company in Transparent Labs
Cons
A premium priced option only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Best For High Protein
A supplement high in protein is exactly what you want and while most mass gainers have done a nice job of properly dosing their macros, those that prioritize protein can greatly affect your health and performance. With protein being essential for muscle growth and recovery, it would be a disservice to neglect a great high protein, natural mass gainer.
MyProtein Weight Gainer Blend
Calories
365
Protein
27g
Carbs
52g
Fat
6g
Sugar
2g
Flavors
Chocolate Smooth, Strawberry Cream, Unflavored, Vanilla
Best Way To Take
Add 3 1/3 large scoops to 500-1000 mL. of water or milk.
MyProtein Weight Gainer Blend is a great mass gainer able to boost recovery growth, especially after a tough workout. With 30g protein and 50g carbs, an impressive 370 calories is fairly low for the amount of macros and its ratio. Made up of fast and slow digesting proteins, the added maltodextrin and oat flour carbs work to give you an energy boost and offer a source of clean carbs for whatever your next session brings. A clean and effective product, your clean bulking needs are not compromised with this mass gainer.
MyProtein Weight Gainer Blend is the perfect supplement to increase strength and size. With 30g protein, 50g carbs, and 370 total calories per serving, this will work to boost growth and recovery.
Pros
High quality proteins and clean carbs with low calorie count
Great for muscle growth and recovery while keeping you full.
Cons
Price is okay for number of servings
Price: $44.99
Benefits Of Mass Gainers
When it comes to mass gainers, you are looking for a supplement that will work to increase muscle mass while meeting all of your clean bulking needs. It is important to know the benefits of a mass gainer as you seek to build serious strength and size to boost your overall health and performance. Benefits of a mass gainer include:
Boost muscle growth and recovery: With the right ratio of protein, carbs, and fat, you can boost your muscle growth and recovery so all your clean bulking needs are met (1).
Meet caloric requirements: For those who need to focus on their caloric intake and really get enough into their body, a mass gainer can pump you with clean carbs and protein so you hit whatever number of calories you want (2).
Helps keep you lean: With good fats and an all-star formula, a mass gainer can help keep you lean as you build muscle.
Good source of fiber: A mass gainer will typically be a good source of fiber to help with digestion and allow your body to absorb those nutrients much faster (3).
How Many Servings You Should Take
This depends on how many calories you need to consume to gain weight at a rate of a few pounds per month. But then your genetics and training will also determine how much “good” weight you’ll gain. So, there’s no universal answer to this question. However, you should only use a mass gainer to fill in what you cannot get from a primarily whole food diet. And if you need to track your macros then you’ll have to do so accordingly by measuring the serving sizes.
Protein, Carbs & Fats Requirements
The amount you need will depend on your body weight, activity levels, and age. But generally, 1.6-2.2kg/day is an ideal range for muscle hypertrophy (4). To build muscle, you should be getting sufficient amounts per each meal. And many weight gainers supply rather high amounts so splitting servings is a good idea in many instances.
For size gains, carbs should be on the higher end to replenish lost glycogen, again, if you’re not following a keto diet (high fat, low carbs). But fat is necessary as an energy source as well. Carbs should usually make up half of your daily caloric intake and fat 20-35 percent with protein taking up the remaining percentage.
When To Take Mass Gainers
You can have a serving any time of the day, but according to research, the best time to consume a whey protein is within three hours following resistance training. The reason is that anabolism is increased within this time frame (peak of 45-90 minutes) and muscle protein synthesis drops back down to baseline levels past the three-hour window (5).
But carbohydrates like maltodextrin (added to many mass gainers mentioned) and glucose are also necessary in combination with protein to maximize this process. And essential amino acids which are naturally occurring in most whey protein supplements are also very necessary for optimum protein synthesis.
Safety Of Mass Gainers
The ingredients in these mass gainers are safe for most users. But some products contain artificial ingredients, dairy, added sugars, and additional ingredients which some people have sensitivities to. So, people with blood sugar issues or sensitivities to certain foods should definitely be careful to read the labels before consuming any nutritional supplements.
Now, many supplements have added sweeteners like sucralose and acesulfame potassium but these are actually considered safe for daily consumption according to the most recent research on the substances.
How We Choose The Best Mass Gainers
When looking at the best mass gainers, we look first at the reputation of the brand and the product. A good brand will be honest and transparent with their label to ensure your overall health and performance goals are met. We look at included ingredients and the formula because that is what makes up the product. The formula and subsequent ingredients should be clean and ideally sourced naturally to ensure it works to optimize all of your needs. Lastly, we look at price. We know supplements can get expensive and we look for those that will get the job done right while still being affordable.
FAQ Section
What is the best mass gainer?
Transparent Labs ProteinSeries Mass Gainer. This mass gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight for your clean bulking needs.
Are mass gainers safe?
Mass gainers on the whole are generally safe to use. Always be sure to read the label before using to make sure the product will suit your needs and is the right supplement for you.
What should I look for in a mass gainer?
When looking at mass gainers, you should look for the amount of protein and carbs, as well as other added ingredients. Serving size and amount is important because you want to make sure you are getting enough for the price. Also, look at taste and the reputation of the brand because you deserve to have the best companies working for you and the product should taste good.
Wrap Up
Mass gainers have the potential to really increase strength and size in an effective and healthy way. By offering a great source of carbs and protein, you ensure you get the most out your caloric intake to still be healthy while also aiding in training and performance. The way you look and feel matters and a mass gainer is a great supplement for those looking to bulk or put on healthy weight so all your goals are met. Check out this list of the best mass gainers to find a great mass gaining supplement suitable for all your clean bulking needs.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Schoenfeld, Brad J.; Aragon, Alan A. (2018). “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution”. (source)
Stark, Matthew; Lukaszuk, Judith; Prawitz, Aimee; Salacinski, Amanda (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
5 Pre-Workouts That Are Basically Rocket Fuel (Updated 2021)
Up, up, and away.
Finding the energy to get a workout started can be a daunting task. With so much going on in our lives, sometimes we find ourselves drained heading into a big workout. But a solid pre-workout supplement can take care of that. Supplying quick energy and helping to sustain that energy throughout our workouts is just one of the many benefits a good pre-workout can offer.
The difficulty comes with finding a solid pre-workout supplement in a market so saturated with enough bodybuilding supplements to last a lifetime. Thankfully there are some that really stand out among the rest and provide great benefits from high-quality ingredients made by reputable companies who keep their consumers in mind. Make sure your pre-workout is working wonders for you and don’t get suckered into thinking otherwise.
These 5 pre-workouts are designed to give you high-quality benefits so you see your gains really come to life.
The Top 5 Pre-Workout Supplements That Are Basically Rocket Fuel
Best Overall
Finding the best pre-workout overall that is basically rocket fuel can be challenging but it is out there. With the right ingredients at effective dosages, the effectiveness of these products towards your gains are undeniable.
National Bodybuilding Co. Stage Ready Pre-Workout
National Bodybuilding Co. Stage Ready Pre-Workout is a solid pre-workout supplement designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues. It will also optimize cellular ATP production to boost overall performance and enhance neurotransmitter synthesis to provide for clean and sustained mental focus.
National Bodybuilding Co. Stage Ready is a great pre-workout to enhance quality muscle pumps, improved stamina, weight loss, and a real boost of energy to elevate performance. With an advanced blend and high-quality ingredients, this pre-workout is perfect for any workout.
Pros
Offers you a full 30-day supply
The ingredients are naturally sourced, clinically researched, and optimized for results
It will keep your energy levels high, promote muscle growth, and increase recovery
Cons
Premium priced option
Only available on their website directly
Only ships to customers in the United States
Price: $48.00 for 336 grams (30 servings)
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Growth
You want your pre-workout to offer the best chance at muscle growth as possible. With the ability to boost muscle pumps and allow for optimal blood flow, you can really target all your muscle growth needs as effectively as possible.
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs PreSeries BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts and your muscle growth. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout.
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
Well-dosed and third party tested to ensure quality ingredients and accuracy
No artificial ingredients makes this a great all-natural choice
Cons
Premium-priced option
Some ingredients, like beta-alanine, may be a touch too high while others are a bit low
Price: $49.00 / tub (1.46 lbs. powder)
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Formula
Finding the right pre-workout really lies in the formula and how effective the blend of ingredients can be. A formula that is tested and scientifically backed will give you the best chance to receive all of the benefits.
Performance Lab SPORT Pre
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport Pre increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase.
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Pros
No jitters or energy crashes
Easy to take
Vegan-friendly and infused with prebiotics for easy digestion
Cons
Only available from this website directly
No caffeine for those looking for stimulants
Price: $39.00 / box (120 capsules)
Best For Intensity
Keeping up the intensity will ensure that your focus and level of alertness never falters. You want the best for your gains and having the right level of intensity will prove to be most effective.
Kaged Muscle Pre-Kaged
Kaged Muscle Pre-Kaged can increase the performance and intensity of your workout with a high quality pre-workout powder. Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout.
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Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors, it does compete with other pre-workouts in that regard
Cons
It is pretty pricey
Does contains sucralose, which is an artificial sweetener
The caffeine content may be high for those sensitive
Price: $39.99 / box (21 oz powder)
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Best For Cutting
A pre-workout should also work for your weight loss and cutting needs. With proper dosages of the right weight cutting ingredients, mixed with a great training routine and proper diet, your gains are right around the corner for that desired physique.
Transparent Labs PreSeries LEAN
The perfect supplement for cutting, Transparent Labs PreSeries LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, reduce fatigue, and improve memory. LEAN is great for those looking to slim down without losing that hard work done in the gym.
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Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
Pros
Well-dosed and third party tested
All-natural ingredients make this a solid pre-workout for cutting
Cons
Premium priced option
Does not have the best ingredients for fat loss
It may be effective for cutting, but depending on your goals, other pre-workouts may work better
Price: $49.00 / tub (1.09 lbs. powder)
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Key Benefits Of Pre-Workout
These rocket fuel pre-workouts are perfect for a host of benefits to really give you the best chance at a phenomenal workout. Benefits include:
Increase physical performance and energy: Provide for longer, more sustained, and higher intensity work (1).
Prevent fatigue: Keep energy levels high to not feel a mid-workout crash.
Promote muscle growth and pumps: Increase blood flow, provide for muscle pump, and increase overall strength (2).
Aid in recovery: Provides for more effective repair and rejuvenation of worn down muscles.
Important Ingredients To Look For In Pre-Workout
There are a few important ingredients to keep an eye out for when it comes to selecting a pre-workout. The right ingredients dosed effectively can work wonders for your gains.
Caffeine: Can increase energy and focus so you take on any workout that comes your way (3).
BCAAs: Great for stimulating muscle protein synthesis and will help with post-workout recovery and intra-workout energy and fatigue (4).
Creatine: Boost overall strength and athletic performance for increased gains (5).
Beta-Alanine: Helps push past fatigue so your workouts go for longer with more intensity.
L-Citrulline: Offers good muscle pumps to increase blood flow so you start to see that growth you want most.
How We Choose These Pre-Workouts
When choosing this list, we focused on reputation, ingredients and formula, and overall price. The brand and their respective product should be transparent and honest with their labels. These brands have great reputations and care about the quality of their products. For ingredients and formulas, each product should work effectively while still being safe and the quality and care for your ingredients will prove worthwhile for your health and performance. Lastly, we look at price because we know it can be challenging to find good products at a reasonable price.
FAQ Section
What is the best pre-workout for serious gains?
National Bodybuilding Co. Stage Ready Pre-Workout. This pre-workout supplement is designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues.
Do I really need a pre-workout?
You don’t need a pre-workout but having one on your shelf can really enhance all your gains. You want the best for your workouts and we highly recommend a great pre-workout be in your routine.
Are pre-workouts safe?
While pre-workout supplements are necessarily regulated, the top companies have made it their mission to only give you the best product around. With clean and effective ingredients, pre-workouts are on the whole safe to use. Always read the label to make sure the product is right for you.
Wrap Up
Don’t let low energy keep you from an opportunity for a great workout and look to pre-workout supplements for all your gains.. The benefits of a solid pre-workout can work to enhance overall performance, provide muscle pump, aid in recovery, and give you that incredible boost to optimize all aspects of your workouts. These five pre-workouts are great products from very reputable companies who seek nothing but the best for their consumers. Try one of these today and watch your workouts soar to new heights.
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
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Katelyn Runck Profile & Stats
The biography, life, and accomplishments of Katelyn Runck
Kaitlyn Runck is a fitness model and WBFF bodybuilder competing in the Fitness Model Division. A successful career earned her a great following and she is now an online coach as well, sharing her knowledge so others can achieve their goals.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kaitlyn Runck (WBFF Bodybuilder)
Weight
Height
Date Of Birth
135 lbs.
5’10”
July 20, 1991
Division
Era
Nationality
Fitness Model
2010
American
Biography
Katilyn Runck grew up in North Dakota and the idea for health and fitness started in her teen years. She began her career as a runway model and finished high school by getting an online degree. Through constant stress and the continuous pressure to succeed, she struggled with mental health and her physical health began to decline as well. Realizing she needed to change, and that the runway model life was getting too dangerous for her, she realized what she needed to do and sought to make that change.
She began to focus heavily on nutrition, finding the right balance of her diet and fueling her workouts properly, giving her a much healthier and happier lifestyle. With a passion for fitness, nutrition, and helping others achieve their goals, she became a fitness coach and started her own fitness and lifestyle brand. Through this, she offers customized and personalized wellness, nutrition, and fitness plans so others can see the results they want to see most.
Kaitlyn is also a WBFF bodybuilding competitor in the Fitness Model division competing against the best for the top spot in top tier bodybuilding competitions.
Training
Kaitlyn’s training revolves around a host of methods that keep her figure toned and shredded. While her exercises tend to change in order to cause muscle confusion so she always sees growth, typically her reps are anywhere between 8-12 reps per set and she does around 3-5 sets per exercise. Her training is typically a 5 day split and she changes her routine up every four weeks.
Cardio for Kaitlyn typically revolves around when she has a show or photo shoot and it will consist of both HIIT work and longer, more steady state work. If it is the offseason, or no shoots to prepare for, she takes a break from cardio and focuses more so on lifting alone.
Nutrition
When it comes to nutrition, Kaitlyn follows the 80/20 rule, being that 80% of the time she eats healthy foods that fuel her body. These include anything from whole grains, protein, fruits, and veggies, and a host of other foods that give her the energy she needs inside and out of the gym. The 20% comes when she enjoys those foods that we all love. Finding the right balance is the best way to enjoy a healthy life while still having fun.
Supplementation
When it comes to supplementation, having a solid routine and the right supplements on your shelf will prove to be highly effective as you seek those desired gains. A pre-workout can offer energy and muscle pumps while an intra-workout BCAA can burst through any fatigue and aid in recovery and muscle retention. For your post-workout needs, a protein powder is perfect for capitalizing on growth and recovery. Other supplements to consider when optimizing your health and performance are creatine supplements, super greens, omega-3s, and of course, a high-quality multivitamin.
Adaptive Athlete Logan Aldridge Deadlifts 502 Pounds During 2021 CrossFit Games
Logan Aldridge put on a show during day one of the 2021 CrossFit Games.
Logan Aldridge can be viewed as motivation and an inspiration to many in all walks of life. On Tuesday during the 2021 CrossFit Games at the Allianz Energy Center in Madison, WI, Aldridge continued to show his incredible strength by performing a 502-pound deadlift as part of the Adaptive Division.
Aldridge, who is missing most of his left arm, completed the lift with a strap around the bar that connected to his left shoulder. This was a PR-best by 12 pounds for Aldridge and he did it on day one of the competition. Aldridge set a new personal best for the second time in the span of one month. In June, Aldridge completed a 225-pound clean and jerk at the 2021 Bacon Beatdown competition.
“This is the way: deadlift PR of 502 babyyyyyyy!! HYPED UP AGAIN!! ??,” Aldridge wrote on Instagram.
Not only is Logan Aldridge a competitor but he is the Director of Training at the Adaptive Training Academy. He played a big role in an Adaptive Division being added to the CrossFit Games. This is the first year that it has been included in the Games. In December, CrossFit announced some significant changes and that included the addition of the Adaptive Division.
Adaptive athletes across eight classes, for both men and women, were cleared to compete in the Open but would have to wait until 2022 to compete in the Games. That notion was softened on May 5 when CrossFit announced that the top five men and women from the Open would have a chance to compete in the Games. These five men and women were spread out over three categories in the Adaptive Division. These divisions are Upper Extremity, Lower Extremity, and Neuromuscular.
The 2021 CrossFit Games will take place from July 27-Aug.1. After the first three events, Logan Aldridge currently sits in third place. He is behind Casey Acree and Jose Maldonado.
Aldridge has had a big hand in progressing CrossFit to include many athletes in many different situations. He is proving that anything is possible and there should not be excuses made. In fact, Aldridge used the hashtags “YourExcuseIsNotValid” and his saying “ThisIsTheWay.”
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Shi Zhiyong Sets New World Record With 364kg Total Lift At 2020 Olympics
Shi Zhiyong won gold at the 2020 Tokyo Olympics after setting a world record in the 73kg category.
The Olympics is a time for athletes to showcase their skills on the biggest stage while competing for their country. That is exactly what Chinese weightlifter Shi Zhiyong has been doing during these games. On Wednesday, Zhiyong won the gold medal in the Men’s 73kg category and set a new world record by lifting a total of 364kg (802.4lb).
Shi Zhiyong grabbed the fourth gold medal of China in weightlifting. You Zhihui (49kg), Li Fabin (61kg), and Chen Lijun (67kg) have all come out on top in their respective categories. Zhiyong joined them with yet another record performance. He previously held the Olympic record from his performance at the 2016 Olympic Games in Rio de Janeiro.
Zhiyong began his performance with a 166kg snatch. He currently holds the world record of 169kg but did not attempt to break it here. Zhiyong followed that up by going for the world record of 198kg in the clean and jerk. This is a record he already set at 192kg during the 2019 World Weightlifting Championships. Zhiyong successfully performed the lift and this also clinched the overall world record.
Venezuela’s Julio Reben Mayora Pernia took home the silver medal but finished an eye-popping 18kg behind Zhiyong. Indonesia’s Rahmat Abdullah too home the bronze medal as a competitor in the Group B session. USA’s CJ Cummings attempted a 198kg clean and jerk that would have landed him in third place but the lift was failed.
Shi Zhiyong continues to rack up the medals. Since 2012, Zhiyong has totaled 10 gold medals in International competition. He was won four golds at the Asian Championships and three at the World Championships. Zhiyong also won gold at the IWF World Cup in 2019 and Olympic Games in 2016 and 2020.
At 27 years old, Zhiyong has plenty left in the tank to keep competing internationally moving forward. The sport of weight lifting is in a good place when looking at the young talent and that includes Mayora and Cummings. All other competitors have been vying for the top spot that has been held by Zhiyong for years now. He has not been defeated in international competition since his debut back in 2012.
Shi Zhiyong is now a two-time defending champion at the Olympic Games. With the competition being held in Paris in 2024, Zhiyong will have a chance to defend his title once again.
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The Shiitake Mushroom For Body Recompositioning & Sports Nutrition
Ever since I started selling the raw muscle honey that I pick up from a bee farm about 20 minutes from my house, I began to look at other “bodybuilding foods” that I would supply my customers. And keep in mind that I’m always looking out for new supplements, but it seems like I am…