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10 Pec-Popping Push-Up Variations
10 Pec–Popping Push-Up Variations
Push-ups are underrated and underperformed. Although the benefits are clear, they’re often forgotten in the vast selection of programs out there. Walk into the gym any given Monday and you’ll see a lot of benching with little to no push-ups happening. That’s a problem.
Why you should be doing more push-ups:
• Increase Relative Strength. Your relative strength is your ability to move your body through space. Strive for a decent balance of both relative strength and free weight exercises in your program.
• Shoulder Health. Push-ups are a closed-chain exercise, where your hands are fixed in place and don’t move while pushing against an immovable object (in this case, the floor). This allows your scapulae (shoulder blades) to move freely as opposed to benching, where they’re fixed in place against the bench.
• Space/Equipment Efficiency. No gym? No problem. You can pump out push-ups pretty much anywhere you have floor space.
• Core Work. Contrary to popular belief, push-ups are more than just an upper body exercise. They require full body engagement while your core works hard to stabilize your torso throughout your set.
• Variety. Variety is one of the most important factors when building muscle. There are tons of push-up variations you can do.
The last point is the focus of this article. Push-ups can become monotonous if you’re only doing one variation. You need variety in your exercises in order to elicit adaptation and continue to see gains. Plus, it keeps your workouts engaging and motivating.
10 Pec-Popping Push-Up Variations
1. Isometric Push-Up
Your muscles can contract concentrically (when it shortens under load), eccentrically (when it lengthens under load), and isometrically (when there is no change in joint angle under load).
Isometric push-ups are one of the most effective ways to increase total time under tension without any added resistance. What’s more, they’re a great way to practice optimal technique and reduce potential cheating.
Version 1: Perform a single rep for a 30-45 sec hold at the bottom (your chest should be an inch or two off the floor).
Version 2: Perform multiple reps with shorter holds(ex. 6-8 reps with 3-5 sec isometric at the bottom position).
2. Pec-Poppin Push-Up (DeFranco Variation)
This gem is one I borrowed from Joe DeFranco. If you have trouble feeling your pecs during push-ups, look no further. The previous variation showed an isometric contraction in the bottom portion of the push-up. Here, you’ll be adding an isometric contraction at the top.
How to do it:
• Start in a full push-up position and “pull” yourself down to the floor by pressing your hands down and back into the ground.
• Once you reach full depth, press back up until your arms are locked and hold.
• At the top, “drag” your hands together without actually moving them and hold for 2-3 seconds (squeeze your pecs as hard as you can while you hold).
10 reps is all you’ll need if you’re doing them right.
3. Eccentric Push-Up
It’s common to see lifters focus their effort on the concentric phase of exercises and completely neglect the eccentric. While a slow eccentric phase isn’t always warranted (ex. during a max effort deadlift), at times it can be a great way to increase your muscles’ total time under tension. I mean, if Arnold and Yates incorporated it into their training, there’s gotta be some benefit to it.
Since you’re stronger during the eccentric (lowering) phase of the push-up, you can handle more resistance and a slower tempo. And when it comes to building muscle, tempo is one of the most important training variables.
Tempo for exercises is like cooking times for recipes.If you take your chicken out of the oven 10 minutes early, it’s going to be inedible. Similarly, if your muscles aren’t under load for adequate time, adaptation and hypertrophy won’t occur.
Version 1: Perform a single rep for 20-40 sec. Add a weight vest or plate for extra resistance.
Version 2: Perform multiple reps with shorter eccentric phases (ex. 6-8 reps with 3-5 sec eccentric).
4. Full Stop Push-Up
Bring your chest to the floor and come to a full stop for a 1-2 sec. Keeping your body stiff as a board, push yourself back up as one tight unit (i.e. don’t let your chest rise up before your hips and vice versa).
The full stop push-up ensures you’re going to full depth and eliminates any potential cheating or momentum.
5. Decline Push-Ups
Decline push-ups are the bodyweight equivalent of inclined presses, with emphasis on the pec minor (upper portion of the chest). With most push-up and flat bench variations focusing on the pec major, this one is an essential part of your arsenal if you want to build a bigger, fuller chest.
6. Positional Isometric Push-Up
Positional isometrics are when you add segmented pauses throughout the entire range of motion an exercise. While isometrics don’t involve any movement, strength increases occur at roughly 10 degrees of either side of the joint angle. So if you’re feeling weakest at the bottom of the push-up, adding holds there will make you stronger in that position. Conversely, if you feel weakest at the top of your push-up, adding pauses there will make you stronger as you lockout.
How to do it:
• Start in a full push-up position and lower yourself ½ way and hold.
• Lower yourself to full depth with your chest an inch off the floor and hold again.
• Push yourself back up ½ way and hold one more time.
• Push yourself back up fully to your starting position and repeat.
Rep/set ranges are dependant on your goals and training history. In general, a 2-4 sec pause for 4-6 total reps is a good start.
7. Banded Push-Up
Banded push-ups are a great way to add accommodating resistance, whereby you’re increasing the resistance of the load throughout the range of motion. In other words, it gets harder as you reach the top of the push-up.
8. Med Ball Push-Up
The med ball push-up is like the bodyweight equivalent of a squeeze press (where you’re pushing the dumbbells into each other as you do a bench press). If you want to feel your chest light up during push-ups, look no further.
9. Pulsing Push-Up
Pulsing reps are basically 2 reps in 1. Go to the bottom of your push-up, come up ½ way, go back down to full depth, then push yourself up until your arms are locked. Adding the ½ rep places greater emphasis on your pecs as they’re working the hardest at the bottom of the push-up.
10. Kettlebell Push-Ups
Increasing the range of motion of your push-ups whereby you’re elevating your hands slightly is a sure-fire way to increase pec engagement. You can use kettlebells, plates, yoga blocks, or even a couple of thick books.
Summary
Push-ups (along with chin-ups) are the king of upper body relative strength exercises. Try each of these variations for 2-3 weeks at a time to battle the monotony of regular push-ups and continue to elicit adaptation for greater hypertrophy gains.
Flex Lewis Will Not Compete In Mr. Olympia 2021
Lewis, who has dominated for years in the 212 division, will not compete in Mr. Olympia for the second-straight year.
Flex Lewis is one of the all-time greats in the Men’s 212 division. He totaled seven-straight victories at Mr. Olympia in that division, the most all-time. In 2018, Lewis announced that he would retire from the 212 division and make the transition up to Men’s Open. Lewis recently announced that he will not compete at Mr. Olympia 2021. This makes for the second year in a row.
Flex Lewis posted a video on his YouTube channel explaining the decision. This is now the second year in a row that fans will have to wait for Lewis to make his much-anticipated debut at his new division. In 2020, Lewis withdrew from the competition after complications with a shoulder injury.
The video begins with Lewis giving us a look at his new gym, the Dragon’s Lair, that he opened in Las Vegas. He walks viewers through the gift shop and then into the back offices. When he reaches the gym itself, this is where he begins to break down his decision. It is around the four-minute mark of the video.
When discussing the reason for his opt out, Flex Lewis highlights the move to Las Vegas and the process opening up his new gym. Finally, Lewis discusses a deeper reason — he and his wife are trying to have another child.
Lewis also wanted to clarify that he did not withdraw from this year’s competition because of an injury.
“I feel really good. That time off last year from competing, did it mentally f*** me up? Yes, it did, because I knew what I look like, and I know I could be doing damage up on that stage. So now this year has come, and there are a wide variety of things that have happened this year.”
Flex Lewis made a name for himself as one of the best non-heavyweight bodybuilders of all-time. He enjoyed a reign of dominance from 2012-2018 where he was crowned champion in the 212 division at Olympia. As a Men’s 212 champion, Lewis can enter the competition automatically under his own ambition. That is not the case in Men’s Open. Lewis would have to qualify or receive an invitation to compete, which he had not yet this year.
Lewis has not competed since 2018 but he made it clear that he is not retiring.
“I appreciate everybody’s support. I’m not retiring,” Lewis said in the video. “There’s still so much burning desire and ambition for me to fulfill my bodybuilding dreams, and, God willing, injury-free, I will be on that bodybuilding stage next year.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tyson Fury vs Deontay Wilder 3 Postponed After Fury Tests Positive For COVID-19
Tyson Fury vs Deontay Wilder 3 has been postponed.
Well that’s some unfortunate news. Just a few short weeks before they were to settle the score, it appears Tyson Fury versus Deontay Wilder 3 has been postponed. Apparently Fury and members of his camp contracted COVID-19.
This is truly an unfortunate turn of events. Both Tyson Fury and Deontay Wilder appeared fired up for this third meeting. Both men have been working hard in their preparation for the bout and to have it get postponed only weeks out from the fight is gut wrenching.
The news was broke by Dan Rafael and The Athletic.
BREAKING: Per source, Tyson Fury was one of the people in his camp who tested positive for Covid-19 and the fight with Wilder is postponed. New date TBA. I’ve been told Fury got one vaccine dose but never got the 2nd. At least 3 others in camp also positive. #boxing #FuryWilder3
— Dan Rafael (@DanRafael1) July 8, 2021
According to Rafael Fury received one dose of the vaccine but not the second. This left him vulnerable to contracting the virus.
Top Rank Issues Statement
Top Rank, the promoter for Tyson Fury, were quick to shed minor details on the situation. They say that Fury is sick but not terribly so. They went on to release a statement about the current situation.
“We continue to monitor the health status of Tyson and his team, and the status of the event has not changed to date,” Fury’s promoter Top Rank said in a statement.
Deontay Wilder on the other hand is none too happy about the turn of events. He was heavily invested in this rematch and has wanted nothing short of revenge against Fury. For Wilder his legacy is on the line and to have to postpone it now appears to have set him off.
After winning arbitration over @Tyson_Fury when the champion sought to fight @anthonyjoshua instead of finishing his trilogy, @BronzeBomber is beside himself after this delay. “Again now, he did wrong and I’m the one being penalized,” Wilder told his manager Shelly Finkel.
— Lance Pugmire (@pugboxing) July 9, 2021
Deontay Wilder Is Not Happy
From that statement it doesn’t appear that Deontay Wilder is pleased with how things are unfolding. Nevertheless, he like the rest of the world will have to wait for the third meeting with Fury. Until then Wilder will have to go back to the drawing board and await confirmation on the new date. That means having to taper off his training a bit so he can peak at the proper time.
For Tyson Fury it means having to take rest and recover, hopefully beating out the virus. It’s fair to say this turn events is really a disaster all around. We’ll just have to wait to see how things turn out.
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.
Brian Shaw, Tom Stoltman and Other Strongmen Predict Dustin Poirier vs Conor McGregor 3
Strongman competitors pick who they believe will win the third bout between Dustin Poirier and Conor McGregor.
The third bout between Dustin Poirier and Conor McGregor is upon us. Some UFC were able to catch up with some of the best strongman athletes in the world at the 2021 World’s Strongest Man competition. The competitors gave their predictions on who would win the trilogy at UFC 264.
This weekend will see the conclusion of a trilogy bout for the record books. Dustin Poirier and Conor McGregor are set to face off for the third time, both fighters going one and one in this epic series of fights. McGregor took the first bout while Poirier got his revenge in the second. Now the two bitter rivals hope to settle the score once and for all at UFC 264.
Epic Rivalry
The first bout saw Conor McGregor using a fleet footed style, bouncing in and out of range, scoring power shots with pinpoint accuracy. Dustin Poirier had a handful of moments in that first bout, but ultimately it was McGregor who scored a devastating knockout over the future interim lightweight champion.
The rematch would come several years after their first meeting. Conor McGregor had since become a two division champion and one of the most recognized figures on the planet. Dustin Poirier would go on to become the interim lightweight champion after besting Max Holloway.
The second bout between Dustin Poirier and Conor McGregor was far different than the first. The first round saw McGregor landing some solid punches, likely winning him the round on all score cards. Despite that however, McGregor sustained significant damage to his legs from the powerful low kicks of Poirier. The second frame would see Poirier continue the assault to the legs that would cripple McGregor and lead to his rival landing solid boxing combinations. Poirier finished the fight, forcing a third meeting between himself and McGregor.
Now the time has arrived and everyone is weighing in on who will win the trilogy. That includes some of the strongest men on the planet. The UFC caught up with the competitors at the 2021 World’s Strongest Man and asked for some predictions. Below is a list of the competitors who gave their predictions.
The Predictions Are In
Terry Hollands – Conor McGregor
Travis Ortmayer – Dustin Poirier
Gavin Bilton – Conor McGregor
Tom Stoltman – Dustin Poirier
Oleksii Novikov – Dustin Poirier
Eddie Hall – Conor McGregor
Evan Singleton – Dustin Poirier
Maxime Boudreault – Conor McGregor
Luke Richardson – Dustin Poirier
JF Caron – Dustin Poirier
Brian Shaw – Dustin Poirier
Mikhail Shivlyakov – Conor McGregor
Zydrunas “Big Z” Zavickas – Conor McGregor
Brian Shaw himself has trained with Dustin Poirier in the past, so no surprise on who he was picking. It will certainly be interesting to see the outcome of the bout. With the strongman competitors favoring Poirier over Conor McGregor 7-6 it’ll be interesting to see who got it right.
Who do you think wins at UFC 264, Dustin Poirier or Conor McGregor?
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.
Joey Swoll Returns Full Interview | Painkiller Addiction, Recovery, & Judging The New Era Of Bodybuilders
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Joey Swoll returns for a new full and uncut GI Exclusive interview.
Over the past year, Joey Swoll made a public announcement online that shocked many of his fans. He had been quietly suffering from a pain killer addiction during the pandemic. Swoll made the post after he had put himself through recovery – but wanted his fans and followers to know the truth and hope to inspire those who are also suffering a way towards recovery.
That’s why we reconnected with Joey Swoll for a new video interview to discuss his addiction, recovery, and recap the latest topics in bodybuilding since our last conversation in 2019. It was a long and insightful interview breaking down the intricacies of addiction and how the struggles were enhanced due to the pandemic lockdowns. It’s also an interesting look at some of the latest developments in bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Joey Swoll. Now we’re releasing the full length interview including topics such as cryptocurrency, addiction, and how the new generation of bodybuilders stand up to the current top pros.
Listen To Our Joey Swoll Returns Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Joey Swoll interview here:
Joey Swoll Details His Rock Bottom Moment Of Pain Killer Addition
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Pullup Variations That Need To Be In Your Workout For Growth
Change up your workouts with these variations of the staple pullup exercise in order to see great growth and gains for your bodybuilding goals.
Pullups are an effective and timeless workout that challenge your upper body for sheer strength. While they can be awfully boring and repetitive, the benefits of pullups far exceed the monotony involved with doing them.
While its rival in the chin-up may be slightly easier, its important to not shy away from pull ups simply because its more difficult. With a variety to choose from for pull ups, pull ups can be fun and inventive in your pursuit to get big. As an exercise to really see great growth and gains in the upper body, pull ups are important to add into your routine for maximum benefits and ultimate functional performance.
Pull ups are a compound exercise putting them in the same family as the deadlift, squat, and bench press. A compound exercise is one that involves multi-joint movements and works several muscle groups at one time. It may be hard to get this as a compound exercise, for it looks as though you simply pull yourself off the ground by holding a bar, but the power required of your body far exceeds what it looks like.
Pull ups may not target your lower body, but your upper body gets serious work done to it. Every muscle gets worked, including the lats, biceps, pecs, deltoids, triceps, forearms, and traps for that all-in-one targeting session to keep you looking and feeling great with your muscles.
Benefits Of Pull Ups
The benefits of pull ups should be an instant cue to implement these into your workout if you do not do so already. Pull ups are great strength builders for the entire upper body workout they provide is sure to keep you feeling big. But the functional strength is also something beneficial for all.
Everyday movements like walking, pushing, pulling, and turning can improve and you will build a solid relationship between your nervous and muscular systems. By increasing your back and core strength, better posture will become apparent and as a result you will look leaner and longer.
Pull ups will provide that boost to improve your physique and get that V-shape upper body everyone strives towards. Plus, you look great in the gym when you can push out non-stop reps on the bar for any number of sets.
Importance Of Pullups & Their Variations
Doing your standard pull ups are obviously beneficial for your overall strength but the boredom may be enough to stop you from sticking with a solid pull ups routine. A boring routine can be tough to struggle through and when it comes to your workouts it is important to have fun.
This will keep you engaged and seeing great growth instead of suffering through the monotony of a training. Changing the grip and trying different variations is a great way to keep you mentally checked in with the exercise to keep having fun and striving towards those gains.
Since pull ups are such a versatile exercise for your arms, it can affect your body differently with a simple grip change. Versatility allows for easy changes to be made to form and technique for a wide variety of exercises with a pull up bar.
The benefit is that you not only work different muscles, but you can do these everyday because you aren’t working the same muscle every time. This also plays into the versatility of the exercise which allows many muscle to be worked at once. Adding in the legs, either by raising them or extending them, gets the core fired up and offers the chance for that six-pack to join your much-desired V-shape.
These variations are great to try for the added benefit of diversity and function. It is important to make and keep solid form so as to reduce the risk of injury to your arms as a result of the repeated strain of pull ups and the progression of difficulty to perform many pull ups (1).
Commando Pullup
The Commando pull ups are one to increase lateral instability, putting stress on your core to make up for it. Aside from boosting your core strength, it will also widen out your lats and give you those bat-like wings you want from a pull up bar and that position.
How to: Start sideways to the pull ups bar and grab it with one hand in front of the other. With a tight core, pull up towards the bar and shift your head to either side to not hit the bar. Lower back down and alternate sides with your head every other rep for optimal position to perform with great form using your biceps to also challenge your chest.
L-sit Pullup
L-sit pull ups can be challenging and involves bringing your legs into the mix. It is an excellent variation for core strength, as well as hamstring and hip flexibility. It will provide greater time under tension to develop muscle growth which adds solid resistance to the training to get great growth from a pull up bar and that position for however many reps to get your arms and chest fired up depending on your level of your bodyweight workouts, whether high level or intermediate.
How to: Grab the bar at about shoulder-width apart with your hands and bring your legs up so they are parallel to the ground. While keeping your legs straight out and your core tight, pull up toward the bar. Lower back down and repeat for desired number of reps.
Wide-Grip Pullup
Wide-grip pull ups will help cover your whole back since the distance to the bar is shorter than a normal or close-grip pullup. Unlike the close-grip, the wide-grip will not use the chest and bicep as much, thus relying more on the back to give you that stellar and strong back from a wide grip pull. You can even do a behind the neck pull with a pull up bar for a number of exercises.
How to: Grab the bar making a Y-shape with your hands and arms from your torso. Each arm should be somewhere from 30 to 45 degrees from the body. Proceed like a regular pullup by pulling yourself up and gently lower back to the starting position.
Around-The-World
Around-the-World is an advanced variation of classic pull ups, but one with extreme strength benefits. It focuses the stress on individual arms and boosts time under tension. Although difficult, it is a fun variation and you look good doing it. Although challenging, it will allow for serious growth and is one of a few advanced pull up variations. The around the world pull works to enhance grip strength and the upper back and other back muscles depending on the exercises you use and do despite the difficulty or weight.
How to: Grab the bar with your hands shoulder-width apart. Instead of pulling straight up, go in a counter-clockwise direction, pulling yourself partly to the right side and continuing with the bar in front of you. Repeat the same process, however, change to a clockwise direction and add or subtract difficulty or weight.
Weighted Pullup
Weighted pull ups are a great challenge to add more weight than just your body. A heavier, lower-rep set activates different muscle fibers and increases your ability for greater strength and size, as well as grip strength from a pull up grip to enhance upper body strength as well. You can use a neutral grip or an overhand grip, as well as regular pull ups and a mixed grip as opposed to a regular pull up.
How to: You can use a weighted vest or take a weight belt with chains to hang plates on. If you don’t have these, put one foot through a kettlebell or hold a dumbbell between crisscrossed legs. With a tight core and your desired grip, complete a normal pullup and gently lower down and remove the weight.
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Others:
Close-grip Pull Ups
Archer Pull Ups
Muscle Up
Towel Grip Pull Ups
Mixed Grip Pull Ups
Single Arm Pull Ups
Behind the Neck
Wrap Up
Pull ups are an essential exercise to have in your training regiment. Although they can be terribly boring, these variations should at least change things up and provide for a fun twist on this staple exercise. The benefits are great and improving functional strength as well as stability is just as important for in the gym as it is out of it.
By incorporating different variations, you allow your body to work different muscles without extra strain and you will surely have those big gains. Pull ups are key to a stellar physique so put these in your workouts and get those big gains and increased range of motion come to life.
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
Prinold, Joe A.I.; Bull, Anthony M.J. (2016). “Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes”. (source)
Best Men’s Meal Replacements For Muscle Mass & Weight Loss 2021
These meal replacement supplements are perfect for muscle mass and weight loss and will pump athletes with whole foods for the perfect replacement shake.
Any good meal replacement will work to give you whole foods and things like fiber to aid in muscle mass and weight loss to give you and athletes everywhere the best out of a replacement shake. Our lives can get busy and sometimes we need that extra boost to really pump our bodies with only the best ingredients. With a well-balanced diet and proper training routine, the right meal replacements are just around the corner to aid in your overall training, performance, health, and wellness. With dairy and non-dairy protein sources, the options are endless for you to get the most out of an awesome replacement supplement.
We’ve put together a list of the Best Men’s Meal Replacements for 2021 to make your life a bit easier when it comes to all of your nutritional needs. With great tasting and effective products, the right balance of macronutrients and ingredients can offer amazing benefits to your muscle growth, recovery, and health in general as you seek the best for yourself.
Best Meal Replacements For Men 2021
Best Meal Replacement Overall
Finding the right all-around meal replacement can be challenging for athletes, but something like Kaged Muscle Clean Meal is everything you want and more out of a solid meal replacing option for weight loss and muscle mass.
Kaged Muscle Clean Muscle
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals and athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, muscle mass, and other nutritional needs. As a great bodybuilder meal replacement, Kaged Muscle is an awesome option.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Use code GENIRON10 for 10% off!
Best Meal Replacement Shake For Muscle
Meal replacements shouldn’t just be about replacing a meal. Working on those gains you want most, like muscle mass and growth, are important to consider and a formula can reflect your intended goals. For those looking for a mass gainer, Transparent Labs has the best option on the market for athletes and a bodybuilder meal replacement.
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.
This pure, protein rich formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle mass and 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 for athletes.
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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 mass and growth as a mass gainer
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 Keto Meal Replacement
Depending on your lifestyle, there are options to reflect whatever your dietary needs are as athletes. Whether you are vegan or like the keto diet, meal replacements do exist to give you the most when it comes to perfecting all of your goals.
HLTH Code Complete Meal Replacement
Calories
400
Protein
27g
Carbs
13g (4g net carbs)
Fat
27g
Sugar
2g
Flavors
Chocolate Macadamia, Creamy Vanilla
Best Way To Take
Keep in a cool, dry place and add water
HLTH Code Complete Meal is a protein rich nutritional shake made with real whole food ingredients to give you a real meal in the simplest way possible for a well-balanced diet and all nutritional needs. Formulated by a top metabolic scientist, this meal replacement has the right combination of macronutrients at the right ratios to make every ingredient count. With 27g of protein and a 1:1 ratio of healthy fats to protein, this meal replacement will keep you full while providing you with the best macronutrients possible, something all athletes need. Also included are grass-fed collagen, digestive enzymes, probiotics, and fiber to help your gut, and the ideal ratio of omega-3 to omega-6. With a great taste, no GMOs or artificial ingredients, and an awesome taste, HLTH Code is exactly what you need out of a top meal replacement for athletic performance, weight loss, muscle mass, and recovery.
HLTH Code Complete Meal is a protein rich shake made with real whole food ingredients to give you a real meal in the most simple way possible. With the right combination of macronutrients, as well as collagen, digestive enzymes, and probiotics, this meal replacement is perfect for any on-the-go needs.
Pros
A 1:1 ratio of healthy fats to protein packed with amazing macronutrients to help you succeed
Digestive enzymes and probiotics, as well as collagen and a great ratio of omega-3 to omega-6
No artificial and non-GMO from a reputable and honest company in HTLH Code
Cons
A premium product, it is a bit expensive.
Price: $59.95
Check out our individual review for HLTH Code Complete Meal Replacement Shake here!
Best Meal Replacement Shake For Weight Loss
Weight loss may be on the minds of many and meal replacements can help with that. Able to keep you full and still pump you with essential nutrients will prove to be worthwhile when you want to eliminate snacking and drop fat.
Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals and athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, muscle mass, recovery, and other nutritional needs.
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Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
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Best Vitamin-Rich Meal Replacement
With the right ingredients and formula, you can get the most out each product depending on how rich it is in vitamins and minerals. By allowing your body to absorb all the essentials, you work to optimize your health as best you can, giving athletes the best chance at seriously enhancing their gains from a bodybuilder meal replacement.
HLTH Code Complete Meal Replacement
Calories
400
Protein
27g
Carbs
13g (4g net carbs)
Fat
27g
Sugar
2g
Flavors
Chocolate Macadamia, Creamy Vanilla
Best Way To Take
Keep in a cool, dry place and add water
HLTH Code Complete Meal is a protein rich nutritional shake made with real whole food ingredients to give you a real meal in the simplest way possible for a well-balanced diet and all nutritional needs. Formulated by a top metabolic scientist, this meal replacement has the right combination of macronutrients at the right ratios to make every ingredient count. With 27g of protein and a 1:1 ratio of healthy fats to protein, this meal replacement will keep you full while providing you with the best macronutrients possible. Also included are grass-fed collagen, digestive enzymes, probiotics, and fiber to help your gut, and the ideal ratio of omega-3 to omega-6. With a great taste, no GMOs or artificial ingredients, and an awesome taste, HLTH Code is exactly what you need out of a top meal replacement for athletic performance, weight loss, muscle mass, and recovery.
HLTH Code Complete Meal is a protein rich shake made with real whole food ingredients to give you a real meal in the most simple way possible. With the right combination of macronutrients, as well as collagen, digestive enzymes, and probiotics, this meal replacement is perfect for any on-the-go needs.
Pros
A 1:1 ratio of healthy fats to protein packed with amazing macronutrients to help you succeed
Digestive enzymes and probiotics, as well as collagen and a great ratio of omega-3 to omega-6
No artificial and non-GMO from a reputable and honest company in HTLH Code
Cons
A premium product, it is a bit expensive.
Price: $59.95
Check out our individual review for HLTH Code Complete Meal Replacement Shake here!
Best Organic Meal Replacement Shake
You want the most healthy option out there and one made with whole foods is a huge plus, especially for top athletes in their bodybuilder meal replacement. If the ingredients are organic, like those at Ample, then you can’t go wrong with an awesome meal replacement free of any additives or artificial nonsense.
Ample Complete Meal Shake
Calories
400 or 600
Protein
25g or 34g
Carbs
11g or 15g
Fat
28g or 45g
Sugar
2g or 3g
Flavors
Vanilla (high protein), Berry (dairy free), Chocolate (keto-friendly), and Vanilla Cinnamon (keto-friendly)
Best Way To Take
Shake and enjoy.
Ample brings this protein rich, low-carb, complete meal shake to you made from whole food for the optimal breakfast or lunch replacement shake to maximize your nutritional needs. Made from 20+ superfoods, this shake can pump you full of premium fats, proteins, fibers, antioxidants, electrolytes, and probiotics for gains to a well-balanced diet. There are two options for this product including a 400 calorie bottle and a 600 calorie bottle. Ample Complete Meal Shakes are gluten, soy, and BPA free and contain zero artificial sweeteners, flavors, or sugar alcohols. A great plant-based product for muscle growth and athletic performance, increased focus, weight loss, muscle mass, and gut health, this is one of the best meal replacements for a whey protein shake to drink without sweeteners for your diet.
Ample Complete Meal Shake Bottles are protein-rich, low-carb, complete meal shakes made from whole foods to optimize your nutrition. Made with 20+ super foods, these will pump you with all the essentials for performance and overall health.
Pros
A solid balance of macronutrients and no artificial ingredients is a huge plus
Good probiotic bacteria for gut health and amazing choices for ingredients to give you what you need
Low calories with nutrient value
Cons
Lacks some vitamins and minerals we would like to see
No mention of omega-3’s is disappointing
It is also a fairly expensive product
Price: Two options: 400 calorie bottle is $90.00 for 12 meals and the 600 calorie option is $108.00 for 12 meals.
Check out our individual review for Ample Complete Meal Shake Bottles here!
Benefits Of Meal Replacements For Men
When it comes to knowing what meal replacements can do, it is important to know that these are perfect for those on-the-go needs and can really give you all the essentials you need most to thrive inside and out of the gym.
Benefits of meal replacements for men and other athletes include:
Contain great ingredients
Offering a variety of whole foods and other essential ingredients, including vitamins and minerals, meal replacements have the ability to aid in muscle mass, recovery, and your overall health with things like fiber as well. Some protein sources used as ingredients include whey, pea, and brown rice protein giving you dairy and non-dairy options great for a mass gainer or to keep you full.
Perfect for on-the-go needs
Our schedules can get busy and having a solid meal replacement can ensure our busy schedules and on-the-go lifestyles as athletes get the most nutrients possible to keep our performance high while aiding in weight management and muscle mass. A bodybuilder meal replacement worth your while will work for all of your needs.
Support weight management
Being high in protein, these supplements offer great ratios of macronutrients so all the essentials are covered. For weight loss and management, these will keep you full so you don’t have the desire to snack and fiber can be a great aid here also (1,2).
Affordable and convenient options
These are great for that quick fix when hungry or when you need a meal and are affordable in price. Finding good quality meal replacements can be challenging but companies have done their best to give you the best options possible.
What To Look For In A Meal Replacement For Men
Good ratio of macronutrients: You want to make sure you get enough nutrients while also having enough protein to keep you full and aid in muscle mass and growth and recovery (3).
Extra ingredients: Formulas will include things like fiber, omega-3s, collagen, and vitamins and minerals to add to the great benefits of meal replacements and can make them a good mass gainer as well if that is your intended route.
Calories: While the calories may be high, keep in mind that you are replacing a meal and that these will still assist with weight loss, management, and recovery.
Taste and amount of sugar: These supplements do taste great and offer sugar substitutes to have healthier options. Things like stevia and monk fruit are very common (4).
How We Choose The Best
Finding the right products can be difficult and we know that, especially for health conscious athletes looking for the best bodybuilder meal replacement. This list reflects our diligence in finding the right products so you can thrive inside and out of the gym with high quality companies backing you. We first look at the brand and the honesty and reputability behind it. A formula and the included ingredients should be clean and effective and the company should work for you to give you the best when it comes to the right meal replacement. We also look at the ratio of macronutrients because that is important to your health and wellness. The amount of calories, amount of sugar, and balance of macros should all reflect the lifestyle you want to live. Lastly, we look at price because we know this stuff can get expensive. This reflects those supplements that are great options yet affordable at the same time.
FAQ Section
What is the best meal replacement supplement for men?
Kaged Muscle Clean Meal. This meal replacement is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day.
Are meal replacements really healthy?
Meal replacements, on the whole, are generally healthy options. While it is best to try and get a home cooked meal, companies have really begun to take meal replacements seriously as healthy and affordable options. With the right diet and proper training, meal replacement supplements can work wonders for your gains by promoting weight management and muscle mass by providing great benefits as a mass gainer.
What are the differences in meal replacements?
Meal replacement supplements come in either powder or pre-bottled form. With the powder, you can mix with your desired liquid of choice and drink like a shake. If it is pre-bottled, then you can shake as is and enjoy.
Wrap Up
Meal replacement products are perfect for active men and male athletes looking to get the most out of their products and performance. As great on-the-go options with tons of benefits, these supplements can support any lifestyle and make sure you get all the essential nutrients to thrive. With a well-balanced formula of macronutrients, all of your gains will be right around the corner. Give these meal replacements a try and see what they can do for all of your gains.
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References
Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
Lambert, Charles P; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Goyal, S. K.; Goyal, R. K. (2010). “Stevia (Stevia rebaudiana) a bio-sweetener: a review”. (source)
Athletic Performance Enhancement: Improve Your Blood Flow
Increase Your Performance in the Gym and Bedroom
If there was a legalized drug you could take for athletic performance enhancement, then it would be a pre-workout. That’s because quality pre-workouts contain the ingredient, the amino acid, l-citrulline, which increases your blood flow, which is imperative for optimal performance.
Lifestyle factors such as drinking, lack of exercise, and eating unhealthy foods can lead to poor blow flow, and if you want a surefire way to kill your gains and have less athletic performance, then keep eating Big Macs and omit the rest of this article.
However, if you want to learn why improving your blood is important for the gym (and the bedroom), and the steps you can take to vastly increase your blood flow and make it flow as smoothly as the Amazon River, then you’ll want to keep reading.
Why It’s Important to Improve Your Blood Flow
Bad blood flow can lead to many negative health issues, including heart disease, erectile dysfunction, varicose veins, cold hands and feet, fatigue, and digestive issues. Improving your blood flow has abundant benefits for your workouts and body.
There’s a reason why pre-workouts are effective for athletic performance enhancement, and that’s because they not only give you energy, but they produce more blood flow to your muscles. Of course, you’ll want to make sure you’re taking the right pre-workout though. Take one with the compound l-citrulline to make your blood flow fluidly.
L-citrulline is a compound that quality pre-workouts have, but you can also find L-citrulline in watermelon. Interestingly, l-citrulline is known as the “natural viagra,” meaning increased bed performance as well (and who wouldn’t want that! ). (1)
L-citrulline boosts nitric oxide production in your body, and anything that produces nitric oxide, including l-arginine, is good for your blood flow. Nitric oxide helps your arteries relax and work better, and studies show that nitric oxide enhances your workout performance. (2)
This 2018 study proved that l-citrulline is effective for increasing workout performance. (3)
That pump you get when you workout — you know the reason you look bigger every time you’re done doing a burnout set. Well, that’s simply from an increase in blood flow to your muscles from your workout. Of course, the more blood flow you have, the bigger your muscles will look. Therefore, if you increase the blood flow to your muscles, you’ll receive the benefit of a bigger pump too — making all your workout buddies look scrawny.
Athletic Performance Enhancement Workouts
If you have more blood flow streaming to your muscles, then you’ll have athletic performance enhancement. That’s because blood flow is essential in providing your muscles with the oxygen and nutrients it needs to lift weight. You’ll be able to lift more weight and do more reps the better quality your blood flow is. That’s why pre-workouts are effective; they increase your blood flow.
In fact, this study found that pre-workout increases your anaerobic performance — e.g., sprinting, jumping, and weightlifting — during workouts. (4)
What Else Does It Effect
Good blood flow is also important for many aspects of your health parameters in general. Of course, better blood flow means healthier cardiovascular health, which means less chance of heart disease — the number one cause of death for Americans. Adequate blood flow also moves oxygen throughout your body to allow your lungs, muscles, and other organs to function more properly. Also, you’ll transport all the white blood cells you need throughout your body, which is important for a strong immune system.
Aside from getting killer workouts in and better health, good blood flow will make you a champ in the sack. That’s because a strong erection and good bedroom performance require ample blood flow below the belt. So not only will you be hitting new personal records (PRs) in the gym, but you’ll also leave your significant other vying for your attention.
How to Improve Your Blood Flow
For starters, there are a few key things you’ll need to do to improve your blood flow. For one, you’ll need to move. Any form of exercise does wonders for your blood flow. Anything that’s heart-healthy will improve your blood, and fortunately, exercise is excellent for your heart and getting your blood pumping.
Secondly, you’ll want to reduce the number of processed foods you eat. This will clog your arteries, which will have a negative effect on your blood flow, so you’ll want to omit the fried chicken and replace that with nutrient-dense foods, especially ones that contain antioxidants like blueberries and raspberries since that can help with increasing your blood flow especially. Also, fruits such as oranges are rich in vitamin C, which is amazing for your blood flow.
Workouts That Improve Your Blood Flow
As aforementioned, any exercise is good for your blood flow; however, some are better than others. Doing sprints and HIIT workouts are especially effective at increasing your blood flow since they require high cardio output. Your heart rate will skyrocket, and your body will have no choice but to produce more blood flow to provide your body with the oxygen it needs to get you through the workouts.
If you want to go the more chill route, try walking. Walking has vast benefits for your body and is enough to greatly increase your blood flow.
Ingredients That Improve Your Blood Flow
Aside from exercise and diet, certain supplements and ingredients are specifically crafted for enhancing your blood flow.
Below, is a list of the different ingredients that studies have been proven to increase your blood flow.
Ingredients
Vitamin C (5)
Garlic (6)
Horse Chestnut Extract (7)
Pine Bark Extract (8)
Final Word
If you want athletic performance enhancement (and better bedroom performance), then you’ll want to take the necessary steps mentioned in this article to get your blood pumping in all the right places (including below your belt). Having good blood flow is imperative for optimal health, including reducing your chances of erectile dysfunction, preventing heart disease, and improving your athletic performance.
Do you take any blood flow-enhancing ingredients or supplements? If so, how did it affect you? We’d love to know.
Follow us on Instagram, Facebook, and Twitter for more content to improve your health and fitness.
Reference
Cormio, L., De Siati, M., Lorusso, F., Selvaggio, O., Mirabella, L., Sanguedolce, F., & Carrieri, G. (2011). Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology, 77(1), 119–122. https://doi.org/10.1016/j.urology.2010.08.028
Mosher, S. L., Sparks, S. A., Williams, E. L., Bentley, D. J., & Mc Naughton, L. R. (2016). Ingestion of a Nitric Oxide Enhancing Supplement Improves Resistance Exercise Performance. Journal of strength and conditioning research, 30(12), 3520–3524. https://doi.org/10.1519/JSC.0000000000001437
Koozehchian, M. S., Daneshfar, A., Fallah, E., Agha-Alinejad, H., Samadi, M., Kaviani, M., Kaveh B, M., Jung, Y. P., Sablouei, M. H., Moradi, N., Earnest, C. P., Chandler, T. J., & Kreider, R. B. (2018). Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males. Journal of exercise nutrition & biochemistry, 22(4), 7–19. https://doi.org/10.20463/jenb.2018.0026
Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
Cognitive and Cerebral Blood Flow Effects of Vitamin C. (2010). Clinical Trials. Published. https://clinicaltrials.gov/ct2/show/NCT01055418#moreinfo
Mahdavi-Roshan, M., Mirmiran, P., Arjmand, M., & Nasrollahzadeh, J. (2017). Effects of garlic on brachial endothelial function and capacity of plasma to mediate cholesterol efflux in patients with coronary artery disease. Anatolian journal of cardiology, 18(2), 116–121. https://doi.org/10.14744/AnatolJCardiol.2017.7669
Pittler, M. H., & Ernst, E. (2012). Horse chestnut seed extract for chronic venous insufficiency. The Cochrane database of systematic reviews, 11(11), CD003230. https://doi.org/10.1002/14651858.CD003230.pub4
New study: pine bark extract boosts nitric oxide production. (2007a). Hypertension Research. Published.
Using Phytorelief-CC To Keep You In The Gym & Keep Your Gains
If you are concerned with getting sick attributed to a VIRUS, Phyrorelief is the answer. It is a NO BRAINER. This is an incredible product, and you cannot beat the quality. Not only that but Phytorelief can also help fight other common viruses. (keep in mind her native language is not English, so please understand,…
Antoine Vaillant Opens Up About Relapse In Recent Video
Antoine Vaillant recently posted two videos on YouTube to discuss his recent relapse.
It is no secret that Antoine Vaillant has had a difficult past. He has battled drug addiction since his early days as a professional. After getting back on track a bit, Vaillant took to YouTube to discuss his recent relapse.
Vaillant burst onto the scene as a professional and quickly became one of the top Canadian bodybuilders. From the time he began competing, Vaillant faced problems with drugs. It has been a difficult road over the last few years for Vaillant. He competed in the 2018 Toronto Pro but took a break following the competition.
Vaillant came back onto the scene when he placed seventh in the 2020 New York Pro. It all came full circle for Vaillant when he stepped onto the stage once again. Vaillant took home first place in the 2020 California Pro and qualified for the 2020 Mr. Olympia, where he finished 14th.
After a few slip ups over the last year, Vaillant was able to stay the course and get back on track. He suffered a torn biceps and this opened the door once again. Vaillant filmed his YouTube videos on May 31 and posted them on the platform on July 1. This is where he was able to open up to the public about his recent relapse.
“Today is the 31st of May and you guys don’t know yet at this date, but tomorrow, I’m going back to rehab. Not the bicep rehab. Rehab rehab. The drug addiction rehab,” Vaillant said in the video.
Vaillant explains how he did not feel the need to use drugs while training for different competitions. He also did not attend any rehab meetings during 2020 because they were not being held due to the COVID-19 pandemic. Once there were no competitions, there was nothing left to “fill that void.”
Vaillant has leaned heavily on his friends and family throughout the recovery process.
“At some points, my friends were worried,” Vaillant said.
“You can hide it for a little bit but you hide it by avoiding people. If I’m avoiding people, if I’m not doing as many stories or my stories are different, my friends know me so at some point, they just knew. I knew I couldn’t hide it anymore.”
Vaillant has a chance to better himself and help others struggling with the same problem moving forward. Using his platform, Vaillant can do a lot of good and there is no doubt that he will make a difference and be an inspiration for many people out there.
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