Blog
Oleksii Novikov Shares Military Training Footage While Defending Ukraine
Oleksii Novikov is training to help defend his home country against Russian attack.
Oleksii Novikov dedicated his recent victory during the 2022 Europe’s Strongest Man competition to his home country of Ukraine. The event took place on Saturday and it did not take long fo the strongman to share a video on his YouTube page to tie it all together. Novikov has been training as a soldier to defend Ukraine against the Russian attack and shared some footage.
In the video, Novikov is seen participating in drills along with other soldiers. In the midst of this war, Novikov has been able to stay at the top of strongman and that is what is most impressive. Following his victory in England, Novikov made sure to dedicate it to Ukraine.
“I dedicate this win to Ukraine. We’ll win, we’re the strongest, remember it. And we’ll be the most prosperous country in the world. We’ll live a very good life, I promise. I travel a lot and know that Ukraine is truly the best country and I don’t want to live in any country apart from Ukraine.”
In March, Oleksii Novikov finished second at the 2022 Arnold Strongman Classic behind Martins Licis. This competition came after Novikov began raising money for supplies for soldiers in Ukraine. Despite finishing as the runner-up, Novikov was gifted a larger prize to bring home for the cause.
What makes his feats even more impressive is that he is unable to train like a true strongman during this time.
“Unfortunately, I can’t train very well like strongman…[for] months, I train like soldier. Glory to Ukraine.”
Oleksii Novikov returned home after wining his most recent event and began training with soldiers. He was geared up fully and was able to handle the weight because of his training as a strongman. In the video, Novikov was seen going through the courses and shooting at targets, including once that had pictures of Vladimir Putin and Alexander Lukashenko.
Novikov is set to appear in competition in May during the 2022 World’s Strongest Man competition. This will be a week-long event in Sacramento where the world’s best strongmen will compete for the title. Novikov won the event back in 2020 and he has some extra motivation this time around.
Even while training as a soldier, Oleksii Novikov has remained at the top of strongman.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Shows Off Impressive V-Taper in Recent Physique Update
Nick Walker has an impressive v-taper.
Nick Walker reveals an impressive v-taper in a recent physique update on social media. The rising bodybuilding star looked strong as he maintained his waistline while building up the rest of his massive frame.
Nick Walker has been often criticized for his bulky and blocky physique. It was the reason so many gave for the talented bodybuilder taking fifth place at the 2021 Olympia. So many claim that the mass monster doesn’t possess the kind of silhouette that can make him an Olympia champion.
Well it appears that a recent physique update from the talented bodybuilder suggests the opposite is true.
Nick Walker has been hard at work trying to improve his physique since his showing at the 2021 Olympia. Hoping to still build muscle while keeping a slimmer waist, Walker appears to have pulled it off.
A recent post to his Instagram shows a much improved Nick Walker still in the midst of his off season. He looks massive yet is able to maintain a slim waistline. His front double bicep showcases the slimmed down waost as well as an impressive v-taper.
Just trying to grow and keep the waist intact
From what we can see here Nick Walker is doing a great job at building his frame while keeping his midsection under control. This must be quite the challenge. Considering that a bodybuilder needs to up their calories in order to build solid muscle, it can be easy to see their waistline expand in the midst of a bulk.
Despite that fact, Nick Walker is managing to keep a tight midsection and make good on his intentions to bulk while keeping his waist under control.
With this kind of improvement it’s clear that Walker will be a problem for anyone he goes up against in the near future.
What do you think of Nick Walker and his impressive v-taper?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer 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.
The Best Types Of Protein Powders Explained For Gains
What are the differences between the best protein powders?
We’ve come to a time in history where the impossible is now attainable, the insurmountable odds can be not climbed but conquered, and everyone is looking to be a special and unique snowflake. As sarcastic as that may sound, there’s certainly nothing wrong with wanting to improve yourself and become the best version who you are.
In fact, if you’re not trying your best to be a special and unique snowflake then you’re just not living your life the right way. You should want to be in great health, to feel as if you could jump over someone’s head or lift someone over your head. Exercise is paramount to that as well as building quality muscle to be able to perform such acts.
If you want to take your fitness to new levels then you’re going to have to put in the work not only in the gym, but in the kitchen as well. All too often people get the wrong idea about building muscle and making gains. A great many people believe that dirty bulking is the way to put on massive size, not realizing that they’re likely to put on an immense amount of fat in the process.
This is where making wise choices comes into play. The primary source of building and maintaining muscle is protein consumption. But sometimes getting the adequate amount of protein from food sources is just too hard.
This is where protein powders come into play.
People are always looking for the best protein powders on the market, but the reality is that in order to get exactly what you need from protein, you have to know what your choices are and what makes them the right source for you.
Whey Protein
First on the list of best protein powders is the classic whey protein. Coming from milk, whey is produced during the cheese making process, the liquid that separates from the curds. Whey is considered one of the best protein powders simply for it’s high protein content, but there are things to look out for with this particular kind of powder. It contains lactose which some people have trouble digesting, but is great for building muscle and aiding in recovery (1).
For those who suffer from lactose intolerance whey protein powder doesn’t just come in one form. Whey protein concentrate contains some lactose elements, but whey protein isolate contains very little due to the extra breakdown during the process.
Those without a problem will find whey to be a quickly digested protein. It contains branched-chain amino acids (BCAAs) which plays a major role in both muscle growth and recovery after a hard training session. Amino acid are absorbed into the bloodstream to generate the process of muscle protein synthesis which is the creation of new muscle.
Whey is one of the best protein powders because of its ability to be digested quickly.
Check out our list of the Best Protein Powders for great whey protein products!
Casein Protein
Casein protein powder shares similarities with whey protein as it is derived from milk. Casein unlike whey however is a protein that is digested more slowly. Because its digested slower than whey it means that the absorption of amino acids into the bloodstream is delayed. Though whey protein may have the edge over casein in terms of increasing muscle protein synthesis and strength, casein does have specific benefits (2).
It is still great in terms of muscle production and maintenance, however it is best consumed when you’re trying to restrict calorie intake. It allows for muscle maintenance and fat loss during a cut. It’s also great to consume casein protein before bed for better recovery as well as combating catabolism while you sleep, preserving and rebuilding your muscle mass after a hard training session.
Check out our list of the Best Casein Supplements for awesome overnight repair and support supplements!
Pea Protein
If you’re an individual with severe allergies in regards to dairy, then utilizing a pea protein powder is one of the best alternatives. Made from the high fiber legume the yellow split pea, the protein powder contains a ton of essential amino acids save for methionine. This is perhaps the biggest knock against pea protein as it’s not giving you all of the nutrients you would want out of a protein powder.
Nevertheless, pea protein does offer a nice balance. It’s absorbed in the blood stream slower than whey protein, but faster than casein. This effect can make it a great product to use in between meals to keep you satiated. Studies have also shown the individuals who utilize pea protein powders have similar muscular development to those who use whey (3). Other studies have also found that consuming pea protein can be beneficial for lowering blood pressure as well (4).
Check out our list of the Best Non-Dairy Protein Supplements for great plant-based options!
Wrap Up
So, what are the best protein powders out there? Well, the answer to that question is as simple as it is complicated. The bottom line is that these options can all be used together. Each protein powder has benefits that the others don’t. Mixing and matching is the best solution to seeing overall and consistent gains.
What do you think are the best protein powders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato Elements.
References
West, D.; et al. (2017). “Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercises: A Double-Blind Crossover Study”. (source)
Tipton, K.; et al. (2004). “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise”. (source)
Babault, N.; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Li, H.; et al. (2011). “Blood pressure lowering effect of a pea protein hydrolysate in hypertensive rats and humans”. (source)
Best Fat Burners On The Market For Fat Loss & Muscle (Updated 2022)
These fat burners and diet pills are the best on the market and will work for fat loss and lean muscle with top ranked ingredients.
Fat burners and diet pills are the perfect supplement to promote fat loss, lean muscle maintenance, prevent muscle breakdown, and provide for that solid energy boost. These best fat burners on the market today can do just that. Cutting and shedding that stubborn belly fat can be hard, but it isn’t impossible for your weight loss goals. With the right approach and top ranked ingredients, your body can respond to a high-quality fat burner to boost fat loss and promote better muscle maintenance. While a lot of fat burners may be full of nonsense, this list reflects the best burners and diet pills on the market so you can see those desired body changes you want most.
We’ve put together this list of the Best Fat Burners On The Market to promote fat loss and lean muscle retention because you deserve the best supplements around. Diet pills work well for their thermogenic properties and can be game changers when it comes to weight loss and that desired energy boost all while seeing huge gains.
Best Fat Burners On The Market 2022
Best Overall Fat Burner
The best fat burner supplement around will check off all the boxes for you. From great ingredients to the right formula and an honest company, the best fat burning supplement will give you the best benefits possible so you only see the results you want most in a safe and efficient way.
National Bodybuilding Co. Strongest Fat Burner
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules daily before a meal.
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss that gives you more control over the fat loss process. A clean, high-quality, and science-driven fat burner, this is designed for fat loss in more ways than one. A great formula, this fat burner is perfect for optimizing muscle building, recovery and muscle maintenance, working hard to burn that stubborn fat for increased fat loss, keeping your mind right so you can keep up the results long-term, and building lean muscle while changing your body composition. With 10 awesome ingredients, this supplement provides for consistent fat burn and a great promise on the changes you want most.
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
Pros
Clean, high-quality, and science-driven to boost metabolism and metabolic rate
Great ingredients for a thermogenic fat burner and fat burning process
Effective benefits towards fat loss and lean muscle maintenance
Cons
Premium priced option on the market for fat burners available
Only available on their website
Price: $58.00
Check out our individual review for National Bodybuilding Co. Strongest Fat Burner here!
Best Premium Fat Burner
A premium fat burner for men will be clean and of the highest quality. Looking for these options will greatly affect those benefits you want most out your fat burning supplement. Don’t settle for anything average, especially when it comes to your fitness gains. Looking to those options that will seriously give you the best edge should priority number one.
Burn Lab Pro
Number Of Servings
30
Serving Size
3 NutriCaps
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 3 capsules with water.
Burn Lab Pro is an all-around great fat burner on the market with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and a lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from one of the best fat burners.
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Pros
Great ingredients designed to tackle weight and fat loss goals
No stimulating ingredients with an advanced formula
Safe and natural supplement for your overall health and wellness
From a reputable and high quality company
Cons
Premium priced option for a fat burner supplement
3 capsules is a lot for serving size
Price: $59.00
Check out our individual review for Burn Lab Pro here!
Best Stim-Free Fat Burner
For some, stimulants cause unwanted side effects that you just don’t need. Stim-free options will give you the same benefits without you having to deal with the negative effects of those that stim products can cause. But don’t worry, you don’t sacrifice any of your gains by not using stimulants.
Transparent Labs PhysiqueSeries Fat Burner Stim-Free
Number Of Servings
60
Serving Size
2 Capsules
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
PhysiqueSeries Fat Burner Stim-Free offers the benefit of being stim-free while not sacrificing the effect of the intended goal of fat burners. This product is great for those who are intolerant to stimulants but who are looking to optimize their fat loss efforts and increase those of muscle maintenance. As an effective stim-free fat burner, this product works to burn natural fat, control hunger and food snacking, and increase support for your metabolism from a weight loss supplement that works to burn stored belly fat for men and women. With a 100% honest formula, 6 ingredients backed by science, and no fillers or additives, these veggie capsules are perfect for those looking for fat loss and lean muscle retention without stimulants.
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner Stim-Free is a product great for those looking to optimize fat loss with a stim-free option. With 6 ingredients backed by science, an honest label allows for full transparency of the product.
Pros
Great for those looking to optimize fat loss
Effective for burning belly fat, controlling cravings, and increasing metabolic support
Clean ingredients and an accurate formula
Cons
Does contain caffeine or other stimulants
Premium priced, high quality option on the market
Only available directly from their website
Price: $49.00
Check out our individual review for Transparent Labs Fat Burner Stim-Free here! Plus, use the promo code GENIRON10 for 10% off!
Best Fat Burner For Metabolic Support
An increased metabolism can boost weight loss and help get rid of stored fat. A fat burner that supports this fully is exactly what you need to thrive. With powerful ingredients to kickstart your metabolism, you will burn more calories and keep your body moving for the best results, all while offering metabolic support for your overall health.
Enhanced All Day Shred
Number Of Servings
30
Serving Size
1 scoop
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 1 scoop anytime of day.
Enhanced All Day Shred is a great fat burner with a formula of 15 clinically dosed ingredients with amazing results packed in four blends. These blends include a fat releasing blend, fat oxidation blend, thyroid support, and a supportive vitamin and mineral blend. Each works together with one another to offer increased metabolism for more calorie burn, the movement of fatty acids into cells for energy, the maintenance of healthy levels of essential nutrients to avoid deficiency, and the promotion of fat loss and lean muscle growth by boosting your metabolism and boosting thermogenesis while limiting your intake. With 15 ingredients, this powerful formula is great for evening fat loss. Packed with great ingredients, your weight loss and fat loss are improved with a healthy dose of essential nutrients to avoid deficiencies and allow your body to handle the stress of losing that stubborn fat.
Enhanced All Day Shred has a powerful formula with 15 clinically-dosed ingredients. Four awesome blends allow for the best fat burning and support benefits possible.
Pros
No stimulants for this thermogenic fat burner for men
15 ingredients offer amazing benefits like muscle maintenance with this fat burning process
Verified by active buyers with a money back guarantee
Cons
The price is okay for the number of servings
Some have complaints about the taste for this fat burner supplement
Price: $39.99
Check out our individual review for Enhanced All Day Shred here!
Best Transparent Ingredients Fat Burner
You should know exactly what is in your fat burner and an honest company will provide all of that information. Transparency is key because you need to know what you’re putting in your body with the right fat burner. While seeing results is of course important, you want to make sure you are maximizing your overall health and only using the best supplements around.
Transparent Labs PhysiqueSeries Fat Burner
Number Of Servings
60
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
Transparent Labs Fat Burner is a great supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting and how much you are getting from a fat burner supplement while shedding belly fat and promoting muscle maintenance. With just 9 ingredients, this formula works to give you everything you need to succeed in your weight loss journey while boosting your metabolism and giving you everything you want out of a thermogenic fat burner for that stubborn belly fat loss.
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Pros
Researched-backed doses and an honest label for this thermogenic fat burner
Safe and effective to help you lose weight through the fat burning process to burn calories and shed body fat
No artificial sweeteners, coloring, or preservatives for the highest quality
Cons
A premium priced option on the market
Only available through their website
The amount of caffeine may be slightly high as one of the factors to consider
Price: $49.00
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Best Fat Burner For Women
Women looking to shed that unwanted fat may need different ingredients, or at least those ingredients at different dosages. A fat burner geared towards the best for women is great because it targets their specific needs. While many fat burners can be used by both men and women, having one that specifically offers the best for women’s needs is a great bonus when looking to optimize those feminine gains.
Cira Nutrition Flare Fat Burner
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules once daily with water, preferably in the morning or afternoon shortly before eating.
Cira Nutrition Flare is an awesome fat burner to help you tone and feel good in your body. As an effective and safe supplement, this can help get rid of excess water weight, increase fat loss, boost energy, reduce stress, and improve your mood so you can keep doing the things you love and feel confident in doing so. With 7 clean and effective ingredients, you can’t go wrong with this great fat burner from a highly reputable and honest company in Cira Nutrition. When it comes to your diet pills and the top ranked ingredients included in each, look no further than here for all your lean muscle maintenance and fat loss goals while still offering the best for performance.
Cira Nutrition Flare is an effective and safe supplement to shed fat, boost energy, and improve mood. With 7 clean and effective ingredients, this honest label gives you the best benefits out of your fat burner.
Pros
Clean and effective fat burning ingredients for a weight loss supplement
Great benefits to fat loss and lean muscle maintenance, as well as appetite suppression
From a reputable company in Cira Nutrition
Cons
Only available directly from their website
Premium priced option for supplements on the market
Price: $29.99
Check out our individual review for Cira Nutrition Flare here!
Best Vegan Friendly Fat Burner
For those on certain diets, or simply looking for vegan options, natural fat burners do exist for that. With well-thought out ingredients, those vegan goals are possible while still shedding that unwanted fat with a great fat burner for men. Don’t be afraid of vegan fat burners and give yourself the best option to succeed with a natural and safe supplement.
Burn Lab Pro
Number Of Servings
30
Serving Size
3 NutriCaps
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 3 capsules with water.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this advanced formula is designed to target all of your weight loss needs from a this stimulant free fat burner supplement.
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Pros
Great ingredients designed to help you lose weight and those fat loss goals
No stimulating ingredients with an advanced formula with this thermogenic fat burner
Safe and natural supplement for your overall health and wellness
From a reputable and high quality company producing some of the best fat burning supplements
Cons
Premium priced option on the market
3 capsules is a lot for serving size for those who want to lose weight
Price: $59.00
Check out our individual review for Burn Lab Pro here!
Best Fat Burner for the Money
We know supplements in general can get expensive and thermogenic fat burners are no different. Depending on the ingredients and other aspects of natural fat burners can determine if it is truly worth the money or not. Supplements can just be too expensive but thankfully companies have prioritized price and quality as opposed to one or the other.
Fighters Core
Number Of Servings
30
Serving Size
3 Capsules
Stim Or Non-Stim
Stim
Best Way To Take
Take 2 capsules in the morning with breakfast.
Fighters Core is a great fat burning supplement to cut as much fat as possible while also maintaining and growing as much muscle as possible. This is the perfect fat burner for bodybuilders or anyone who engages in regular exercise often. Fighters Core is designed to promote the breakdown of fat, boost metabolic rate, preserve and build muscle tissue, and improve focus and energy levels for a great energy boost. This supplement is rigorously tested and side effect free while working to boost your metabolism to shed that unwanted belly fat and promote muscle maintenance while avoiding muscle breakdown. With 8 powerful and natural ingredients, each offers the best chance to see great results to optimize fat loss and muscle growth from fat burning ingredients.
Fighters Core is a great fat burning supplement for those to cut as much fat as possible. With 8 powerful and natural ingredients, this gives you the best chance at seeing those desired results.
Pros
Made from natural ingredients for a healthy diet to reach your body goals
Proprietary formula makes this a great fat burning supplement on the market
Promotes fat burn of stored fat and growth of lean muscles
8 powerful ingredients to burn excess fat and suppress your appetite
Cons
Does contain more than one stimulant to burn more calories
May cause unwanted jitters
Slightly high in price
Price: $49.00
Check out our individual review for Fighters Core here!
Benefits Of Fat Burners For Weight Loss
For those wondering about why taking a fat burner is important, here are some of the amazing benefits using these supplements can do. The best ones on the market will allow for serious gains to be made.
Boost metabolism: Really work to kickstart your metabolism so you start to burn stubborn belly fat and more calories for increased weight loss. This will allow for a better energy boost and less fat stored (1).
Appetite suppression: Eliminate hunger and snacking by working to suppress your appetite to promote stubborn belly fat from forming.
Sharp mental function: With fat being used for fuel, your energy levels and cognitive function will improve, allowing for more focus and alertness and the occasional serious energy boost.
Maintain lean muscle: Keep on that hard earned lean muscle while shedding fat so you don’t lost those sought after gains through proper muscle maintenance. With this, you will avoid the dreaded muscle breakdown.
Top Ranked Ingredients For Fat Burners
When looking for the best fat burner supplements for fat loss and muscle maintenance, there are some key ingredients to look for to really boost all areas of your weight loss journey. These top ranked ingredients include:
Chili Pepper Extract
Increases metabolism and works to decrease body fat while aiding in weight loss. This will also help control your appetite for less snacking (2).
Coleus Forskohlii
Boosts thermogenesis and other fat burning properties to affect weight loss.
Black Pepper Extract
Helps break down fat cells for increased fat loss. Also, this can increase absorption to get nutrients into your body faster.
GTF Chromium
Increases your metabolism and reduces food cravings. This has a link to energy and performance as well.
Perfect for cutting calories and aiding in weight loss, this can help promote lean muscle and proper maintenance (3).
Can promote weight loss and is a good energy source. May also help reduce lactic acid build-up in athletes (4).
Boosts thermogenesis for increased weight loss and fat loss while also increasing energy (5).
How Much Are These Fat Burners?
The right fat burner on the market can make or break your gains by shredding you down and showing off those muscles. But with supplements being so expensive, finding those products that are reasonably priced while still effective is possible. Below is a breakdown of these products with their respective prices and prices per serving.
Category
Product
Price
Why We Love It
Best Overall Fat Burner
National Bodybuilding Co. Strongest Fat Burner
Price: $58.00
Per Serving: $1.93
Clean and high-quality with great ingredients and benefits.
Best Premium Fat Burner
Burn Lab Pro
Price: $59.00
Per Serving: $1.97
Non-stim ingredients that are safe and natural with an advanced formula.
Best Stim-Free Fat Burner
Transparent Labs PhysiqueSeries Fat Burner Stim Free
Price: $49.00
Per Serving: $0.82
Clean ingredients and an accurate stim-free formula.
Best Fat Burner For Metabolic Support
Enhanced All Day Shred
Price: $39.99Per Serving: $1.33
Great formula with 15 ingredients and no stimulants.
Best Transparent Ingredients Fat Burner
Transparent Labs PhysiqueSeries Fat Burner
Price: $49.00
Per Serving: $0.82
Research-backed doses and an honest label with nothing artificial.
Best Fat Burner For Women
Cira Nutrition Flare Fat Burner
Price: $29.99
Per Serving: $0.99
Clean and effective fat burning ingredients with great benefits.
Best Vegan Friendly Fat Burner
Burn Lab Pro
Price: $59.00
Per Serving: $1.97
Non-stim ingredients that is safe and natural with an advanced formula.
Best Fat Burner For The Money
Fighters Core
Price: $49.00
Per Serving: $1.63
Made from natural ingredients with 8 powerful ingredients.
What To Consider Before Buying
Before buying your fat burner supplement, there are some important factors to consider so you get the best product possible.
Stim Or Non-Stim
A key component of many fat burners are stimulant ingredients, like caffeine. If you are sensitive to stimulants then you need to look at a stim-free supplement. You will get similar benefits without the unwanted side effects.
Ingredients
As with all supplements, looking to high-quality ingredients can be a game changer and making sure the right ingredients are in your supplement is a must. Always check the label and make sure each is dosed and no one tries to pull a fast one with proprietary blends.
Overall Price & Price Per Serving
Supplements can get expensive but it is possible to find an affordable supplement with great benefits. Consider the price and price per serving when looking to buy your fat burner.
How To Find The Best Fat Burners On The Market
When looking at these natural fat burners, it is important to look for one that is natural, safe, and contain clinically backed and top ranked ingredients. Companies that have a good reputation and that are transparent with their labels will be great brands that you can rely on to only get the best when it comes to your weight loss and fat loss goals. You should also see results quickly when using a fat burner and these results should last a long time. Sustainability with any supplement is key and should not be overlooked given their long-term effects for diet and exercise.
How We Choose The Best Fat Burners
For us, putting together this list was important because we know you need and deserve the best fat burners around to boost weight and fat loss while also aiding in lean muscle retention. We look at the reputation of each brand, for the company behind each product should work for you. The ingredients list is vital for us in determining which products make the list because you need those top ranked ingredients to see results. Effectiveness and price are of course highly important because we know how expensive supplements can get and you deserve to have the best supplement at the right price for your diet and exercise goals.
FAQ Section
What is the best fat burner?
National Bodybuilding Co. Strongest Fat Burner. This is a great supplement for weight loss that gives you more control over the fat loss process. A clean, high-quality, and science-driven fat burner, this is designed for fat loss in more ways than one.
Are fat burners safe?
The best fat burner supplements and thermogenic fat burners work for you and are generally safe for active people looking to lose weight. Always read the label for further directions and to see what top ranked ingredients are included. This list contains fat burners from reliable companies so you only get the best out of each supplement. For those looking for stimulant free fat burners, they so exist as well.
How do I know if I need to use one?
If you are active and still struggle to lose body fat, then a fat burner can be a great tool. The top ranked ingredients included in these supplements are effective and can work wonders for your weight loss goals. If you still have questions, talking with a specialist is never a bad idea.
Are fat burners different for men and women?
Generally, fat burners for men and women are the same with tweaks to the ingredients and dosing. On the whole, thermogenic fat burners work to give you the best boost when it comes to weight loss and fat loss but always read the label to make sure it is right for you. For men and women, they will contain top ranked ingredients.
Wrap Up
Fat burners are great supplements on the market to help tackle any and all weight loss and fat loss needs. Looking to top ranked ingredients and what’s hot on the market right now can prove vital to giving you the best chance at seeing results. These supplements can work to assist your fat loss need while also working on retaining muscle and keeping on that lean muscle. With a healthy diet and proper exercise, fat burners and diet pills can work wonders for your gains.
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
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Ajinomoto USA, INC. (2009). “Effect of Chili Pepper Extract on Weight and Fat Loss and Metabolism Increase”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
St-Onge, M-P; Bourque, C.; Jones, P. J. H.; Ross, R.; Parsons, W. E. (2003). “Medium-versus long-chain triglycerides for 27 days increases fat oxidation and energy expenditure without resulting in changes in body composition in overweight women”. (source)
Tabrizi, Reza; Saneei, Parvane; Lankarani, Kamran B.; Akbari, Maryam; et al. (2018). “The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials”. (source)
Hunter Labrada Shows Off Massive Back Gains Achieved In Nine Months
Hunter Labrada has put in some huge work since the 2021 Chicago Pro.
Hunter Labrada has been on a tear putting on size in many ways over the course of the season. He has his sights set on the 2022 Olympia competition and it showed in a recent physique update. Labrada shared side-by-side photos of his back gains and it is visible in his lower lats.
Labrada last competed in the 2021 Olympia back in September where he finished fourth. The picture on the left in his latest Instagram post shows his back during his victory at the 2021 Chicago Pro. This is the progression that has been made from July 2021 to March 2022.
“July 25th 2021 vs. March 23rd, 2022–1 day after Chicago vs this offseason–252lbs vs 282lbs–Still have close to 5 months to continue to grow before the ⭕️ prep starts, and still have PLENTY of bullets left in the gun to do so?”
Hunter Labrada has put on 31 pounds since the Chicago Pro. He shared that his bodyweight during the competition was 251 pounds compared to 282 pounds currently. This is great progression especially with five months left of bulking before he begins preparing for the Olympia in December.
Labrada has put some serious effort into building his back and this is a way that he can gain an advantage on the field. He made his pro debut in 2020 and has already made his way near the top of Men’s Open bodybuilding. He finished eighth at his first Olympia in 2020 and jumped up four spots in 2021. Labrada is one of the best, young stars in the sport and will look to contend with the likes of Brandon Curry, Hadi Choopan, and of course Big Ramy, who is the reigning two-time champion.
At this pace, Labrada will show up with more mass than he did in 2021. He has built muscle across his entire back and has made sure to hit his lower lats using different sets of workouts.
Hunter Labrada is the son of bodybuilding great Lee Labrada. The sport is in his blood and he has been around it his entire life. Because of this, he understands how it works and what the training regimens must look like. It seems as though Labrada is hitting all of them where he needs.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Terry Crews Profile & Stats
The biography, life, and accomplishments of Terry Crews
Terry Crews is an American actor, anchor, and former NFL player. He has starred in many movies and comedy shows and hosted a reality TV show. Crews is best known for his roles in the sitcom “Everybody Hates Chris” and “The Expendables” movie franchise.
Below is a complete breakdown of Terry Crews’ profile, stats, biography, training, and diet regimens.
Full Name: Terry Alan Crews
Weight
Height
Date Of Birth
235-245 lbs
6’2″
30/7/1968
Professional
Era
Nationality
Actors, Former NFL Player
1990
American
Biography
Born on Jul. 30, 1968, Terry Crews grew up in Flint, Michigan, in a strict religious environment. Although Crews earned a scholarship in Art Excellence, his passion for football took over, and he started playing as a defensive end (linebacker) for the WMU Broncos.
Terry Crew’s performance earned him and his team the All-Conference honors and the 1988 Mid-American Conference Championship title.
During his six-year pro football career (1991-1997), Terry played for some of the top NFL teams, including Los Angeles Rams, Washington Redskins, Philadelphia Eagles, and the San Diego Chargers.
Beginning of the Acting Chapter
After he retired from the NFL, Crews moved to LA in 1997 to look for work in the film industry. His first film “Young Boys Incorporated” came out in 1998, which he had co-produced.
Terry Crews debuted in Hollywood in 2000 with the Arnold Schwarzenegger movie “The 6th Day.”
Although Crews sported a jacked physique throughout his football and acting career, he mostly appeared in comedy movies and shows until 2009. He received acclaim as an action star in the big-star cast action movie “The Expendables” in 2010.
Terry Crews also found success in an unexpected place — TV commercials. His TV commercials for Old Spice have a cult following of their own.
In his autobiography “Manhood: How to Be a Better Man or Just Live with One’ released in 2014, Crews writes about his long-lasting addiction to pornography, which he beat through rehabilitation in 2010.
Training
Terry Crews uses his experience from his football days and knowledge gained from years of training in the gym to devise his workout regimen.
“I will always consider myself an athlete. My workouts are about survival, longevity strength, and endurance. I realized working out should be about getting smarter as well as stronger.” — Terry Crews
Terry Crews Workout Principles
The former NFL star adheres to the following training principles to make the most of his workouts:
1. Focus on Functionality
Terry Crews believes that your training should improve your functionality and make you look like a pro athlete. According to him, lifting big weights is of no use if you cannot use the strength to improve your day-to-day functioning.
2. Don’t Rule out Cardio
Terry’s low body fat percentage is the result of performing six 30-45 minute cardio sessions every week. Regular aerobic exercise can help improve your cardiovascular health, regulate blood sugar, body weight, lower blood pressure, and reduce asthma symptoms. (1)(2)
3. Perform Multi-Joint Exercises
Crews is a fan of functional movement like the power clean, deadlifts, and squat as they can help build muscle mass, strength, and thickness in muscles while improving overall body functionality.
4. Go Heavy or Go Homes
The Expendables star believes in lifting heavy in the gym as it can aid in ramping up your natural testosterone production. He believes lifting heavy is especially important for men in their 40s and 50s.
However, Crews is not a proponent of 1RM (one-rep max). He advises lifting a weight that can help you hit muscle failure with 3-5 reps while performing the movement with a correct form.
Monday: Shoulders and Arms
Upright Barbell Row: 1 set of 5-6 reps
Power Clean: 1 set of 5-6 reps
Romanian Deadlift: 1 set of 6 reps
Front Dumbbell Raise: 1 set of 10 reps
Arnold Dumbbell Press: 1 set of 10 reps
Side Lateral Raise: 1 set of 10 reps
Reverse Fly: 1 set of 10 reps
Hammer Curl: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set to failure, 30-sec rest
Hanging Leg Raise: 1 set to failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Tuesday: Back and Cardio
Barbell Deadlift: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Pull-Up: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Rocky Pull-Up/Pull-down: 1 set of 15 reps, 30-sec rest
Side-to-Side Chin-Up: 1 set of 6 reps
Reverse-Grip Bent-Over Row: 4 sets of 10 reps, 30-sec rest
Smith Machine Bent-Over Row: 4 sets of 10, 8, 6, 4, 30-sec rest
Seated Cable Row: 4 sets of 10 reps, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Wednesday: Cardio
Treadmill: 45 min (5 mi at 7 mph)
Thursday: Chest, Arms, Abs, and Cardio
Power Clean and Jerk: 4 sets of 6 reps
Barbell Bench Press: 4 sets of 8-10 reps
Incline Bench Press: 4 sets of 8-10 reps
Dumbbell Fly: 4 sets of 10 reps
Biceps Curl: 4 sets of 10 reps
Bar Dips: 2 sets of 10 reps
Push-up: 4 sets of 15 reps
Leg Raise: 4 sets of 6-8 reps
Treadmill: 30 minutes (3.5 miles at 7mph)
Friday: Legs, Abs, Triceps, and Cardio
Barbell Squat: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Press: 4 sets of 10 reps
Standing Calf Raise: 4 sets of 10 reps
Hack Squat: 4 sets of 10 reps
Close Grip Barbell Bench Press: 4 sets of 10, 8, 6, 4 reps, 30-sec rest
Leg Extension: 4 sets of 10 reps, 30-sec rest
Crunch: 1 set until failure, 30-sec rest
Hanging Leg Raise: 1 set until failure, 30-sec rest
Treadmill: 30 min (3.5 mi at 7 mph)
Saturday: Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Sunday: Optional Day Off or Cardio
Treadmill: 30 min (3.5 mi at 7 mph)
Nutrition
Terry Crews likes to stay in a photoshoot-ready shape throughout the year. He has found that an IF (intermittent fasting) diet is the best way of maintaining his conditioning.
The 16/8 regime is the most popular IF diet that involves not eating anything for 16 hours and meeting your daily calorie goals in an eight-hour window.
Crews only drinks green tea and amino acids during his fasting periods. While green tea is a great anti-oxidant and helps keep your metabolism kicking, amino acids ensure that you are not burning muscle as a source of fuel.
Meal 1:
Apple
Vitamin shakes
Meal 2:
Protein shake
Meal 3:
Granola
Yogurt
Meal 4:
Chicken
Salad
Omelet
Bacon
Protein shake
Meal 5:
Protein shake
Meal 6
Cheesecake/Pudding/Pie/Pinkberry
Supplements
Terry Crews uses the following supplements to make his post-workout recovery more efficient and improve overall health:
1. Multivitamins
2 Amino Acids
3. Whey Protein
References
Yang, Z., Scott, C.A., Mao, C. et al. Resistance Exercise Versus Aerobic Exercise for Type 2 Diabetes: A Systematic Review and Meta-Analysis. Sports Med 44, 487–499 (2014). https://doi.org/10.1007/s40279-013-0128-8
Donnelly, J.E., Honas, J.J., Smith, B.K., Mayo, M.S., Gibson, C.A., Sullivan, D.K., Lee, J., Herrmann, S.D., Lambourne, K. and Washburn, R.A. (2013), Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest exercise trial 2. Obesity, 21: E219-E228. https://doi.org/10.1002/oby.20145
8 Ways to Build Muscle Faster
8 Ways to Build Muscle Faster
If you’re reading this in hopes of finding some new pill or fad diet to help you build muscle as fast and easily as humanly possible, stop here and save yourself the time. But…if you’re no stranger to hard work and want to figure out how to get the most of your training for noticeable gains, keep reading.
Follow these eight guidelines to build muscle fast…and keep it on for the long haul.
The 8 Methods
Prioritize your sleep
Grab the low hanging fruit and do this immediately. Eight hours every night is ideal.
If you’re like most people, you’re probably not getting enough sleep. And most people who are sleep deprived don’t even know it. They think they feel fine, but they’re actually just used to operating at a low level of energy. Try this:
Get a good mattress and pillow. In an ideal world, you’re sleeping about 8 hours every night. That’s 1/3 of your life. If you’re spending that much time doing something, why not invest in it and get yourself a great mattress/pillow? The better you sleep, the better you recover. The better you recover, the more muscle you gain. Period.
Turn the lights off 30-60 minutes before you go to bed. Dim the lights or turn them off completely so you’re not completely wired before hitting the pillow.
Leave your phone out of the bedroom. This one works wonders and if you’re not doing this already, I promise you it’s a game changer. When we have our phones with us, we’re going to use them. Bedtime is for sleeping, not scrolling. Leave your phone elsewhere.
Have protein with every meal
I’m preaching to the choir here, but it goes without saying that you can’t build muscle without protein. Whether or not you’re keeping track of your food, aim to have a protein source with every meal. It’s a simple (and super effective) way to ensure you’re getting adequate protein in your diet.
Get your carbs in!
What’s the point of training if you can’t eat carbs? Sorry keto-enthusiasts, but I love my pizza. Depending on how long you train and how you respond to certain types of foods, you may want to emphasize carbs before, during, and/or after your workouts.
Any performance benefit derived from consuming carbohydrates before exercise is likely a result of increased glycogen storage (2). In addition to fueling before your workouts, you can use a carb and protein-based drink during your workouts to maintain your glycogen levels. And of course, having carbs with protein after your workouts will help your muscles recover.
Set strength goals
It’s one thing to go to the gym for a quick pump or to break a sweat. It’s another thing to go to the gym with a specific goal in mind. That’s the difference between working out and training. Working out is random, kind of like driving blindfolded. Training serves a purpose and treats every individual session as a “building block” to your ultimate goal.
Setting strength goals gives your workouts meaning and intensity. If you go to the gym and you know you have to lift “x” amount of weight, you’re going to work a lot harder than if you were just winging it.
Set strength goals by using “indicator lifts” to measure your progress.
These lifts act as measuring tools to ensure you’re making gains and your program is actually working. For example, if your goal is to get a bigger chest and bigger triceps, set a bench press goal. Find out how heavy you can bench for 5 reps on Day 1 then set a goal for how much you want to bench after 10-12 weeks. This way you can work backwards and figure out what you need to do week by week to reach your ultimate goal.
You can choose whichever strength goals you want. The idea is to set them and give your workouts meaning and intensity.
Have a protein shake before and after your workouts
I borrowed this little tip from Christian Thibaudeau, who borrowed it from none other than Dr. John Berardi (founder and co-owner of Precision Nutrition). So, I guess you could say it’s coming from credible sources.
It was commonly believed you had to gorge as much food as possible post-workout to increase the effects of protein synthesis. While post-workout recovery is obviously important, pre-workout nutrition is just as essential to maximizing muscle recovery.
The idea is to have a protein shake (usually 25-30g per serving) immediately before your workout to flood the bloodstream with amino acids and glucose. As well as one post-workout shake after each workout to jumpstart the recovery process (1).
Personally, this has worked wonders. But with that being said, I’m just some dude on the internet. Take it for what it is and always consult with your doctor and/or dietitian before making any drastic changes to your diet.
Weigh yourself daily
Weighing yourself daily is a simple way to gather objective data. The idea isn’t to weigh yourself every day and develop an over-obsession with your bodyweight. It’s to accumulate a weekly average.
Since muscle is denser than fat (and since you’ll likely gain a bit of fat to go along with the increase in muscle mass), your bodyweight will increase when you gain muscle.
A lot of my clients who have weight gain or weight loss goals weigh themselves daily and plug into their own spreadsheet. The spreadsheet accumulates a weekly average, so they know if they’re going in the right direction with their diet and training.
If your goal is to gain muscle and your weekly average is increasing, awesome. But if you’re trying to gain muscle and your weekly average isn’t moving (or is going down), you need to adjust your program and/or your diet.
Do something completely different
When it comes to getting stronger, it’s all about maximal tension. When it comes to building muscle, you need to use variety.
Think back to the last time you didn’t do 3 sets of 10 dumbbell curls on arm day. Or 3 sets of 10 everything.
Your muscles need to adapt to different stresses in order to grow. If you’ve been the same shit for as long as you can remember, you need to change things up.
You can change the order of your workouts by doing “pre-exhaust sets” with isolation exercises before your main lifts. You can do more reps with lighter weights, or fewer reps with heavier weights. You can try new exercises that you haven’t done before.
Most people tend to favour their strengths and do what they’re good at in the gym. This causes a lot of lifters to go through the motions in their training and follow the same routine week after week with no progress to show for it.
If you want to build muscle fast and efficiently, do something completely different.
Track your food
If your goal is to build muscle, two things need to be accounted for: calories and protein. And if you don’t know how much of each you’re consuming, you’re leaving things up to chance.
No you don’t need to keep a food journal, but it helps. If you’ve never done it before, try tracking everything you eat for 30 days. If it’s helping you adhere to your calorie and macronutrient targets, awesome. If you think it’s a pain in the ass after a month, at least you’ll have a better understanding of what and how much you’re eating consistently. And whether or not you’re actually eating the amount you need to gain muscle. Because guess what? Most people who think they’re eating enough are really eating like birds.
Summary
Long-term consistency always beats short-term intensity. It’s always more impressive to maintain progress, rather than acquire it as fast as possible. Real progress takes time. But it’s always nice to see the fruits of your labour after a few weeks and get motivated. Try practicing these habits consistently you will gain muscle faster. Keep practicing them afterwards and you’ll hold on to that muscle mass, and continue to build more.
References
Black Book of Training Secrets; Christian Thibaudeau
Coyle EF, Coggan AR, Hemmert MK, Lowe RC, Walters TJ
J Appl Physiol (1985). 1985 Aug; 59(2):429-33.
How To Stick To A Diet, Lose Weight and Keep It Off
How To Have A Successful Weight Loss Transformation
Most of the people who join a gym after a sudden rush of motivation strike them soon get off the bandwagon because of a variety of reasons. Before you get a gym membership, you need to understand that a physique transformation takes time and you can’t ‘hack’ your way to weight loss.
In this article, we’ll talk about why the fit-life beginners can’t follow a diet, lose and/or keep off weight. Treat the points below as principles for fat loss, and you’ll be on your way to achieving your dream physique.
Sticking To A Diet
Design a Customized Nutrition Program
One of the biggest and the most common errors fitness noobs make is that they follow generic weight loss programs available on the internet that are usually made (and sold) by self-proclaimed fitness experts.
Know Your Macros
If you’ve never counted calories before, it’s time you get used to tracking your macros. It’s not nearly as intimidating as it might sound. Apps like MyFitnessPal make keeping track of your food a walk in the park. Get in the habit of reading labels before buying packaged food.
You’re setting yourself up for failure if the diet doesn’t match your lifestyle. If you can’t live without your favorite weekly pizza (there is nothing wrong with that, btw), you should stay away from a program that asks you to look away every time you’re passing by a Domino’s.
Best Way To Lose Weight
No matter how strict, well calculated or fancy your diet is, if you want to lose a considerable amount of weight, you need to have a form of exercise in your program. Most people make the mistake of joining a gym even though they hate training.
You aren’t bound to running on a treadmill or performing burpees. In fitness, many different paths can lead to the same destination. Join a physical activity that you like doing and stick with it. It could be a dance class, swimming, tennis or even ax throwing.
Accountability
You need to have accountability in one form or the other if you’re serious about losing weight. Peer-pressure can be an incredibly effective tool in shedding fat. Most people drop out of a weight loss program because they don’t have to be answerable to anyone for their failure.
As soon as you decide on getting rid of the spare tire, share your goal with at least one confidant. Brownie points if you can get that person to join the gym with you. Share your transformation goal on social media if you don’t have anyone in your immediate circle to keep you accountable.
Have a Target AND a Deadline
Your fitness journey doesn’t end at losing weight. You have to make sure that it doesn’t come back as is the case with many people who join the fit lifestyle. Remember – you either go forward or backward in your fitness journey – there is no staying put.
Once you’ve reached your weight goal, set a new target for yourself. It could be gaining 5lb of lean muscle mass in a year or running a marathon. You have to be constantly shocking your body to remain in the best shape.
What is your current fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Use The Dumbbell Pullover For Monster Chest & Back Gains
A classic to build your chest and back.
It’s an exercise that many people seem to leave out of their routines these days; the dumbbell pullover. Since bodybuilding and fitness became a part of popular culture, training and developing the chest muscles have always been considered the most important muscle to be worked on for the adult male. It’s practically the symbol of manliness anywhere you go. But what is sometimes forgotten about the dumbbell pullover is also the idea of the back and how this exercise can improve both chest and back gains.
So, why the argument for the dumbbell pullover? Well, when you have all the old school pros swearing by the exercise then it may be time to take notice. Frank Zane, Dorian Yates, Ronnie Coleman, and Arnold Schwarzenegger have all sung the praises of this all-time classic. Besides working the chest, all these top bodybuilders have claimed to receive great back gains from the exercise, particularly the lats. The range of motion you can get with this exercise effectively works the entire upper body ensuring some solid gains.
You may be wondering about the rumor that this classic workout can do some serious damage to your shoulders. That may be true when you first start out, particularly when you don’t have the form down and you’re using considerable weight. But all in all, with controlled movements and light to moderate weight, especially for beginners, you won’t be putting too much stress on your shoulders when performing the movement. It’s all about technique, which we will get to shortly.
Let’s dive into the dumbbell pullover and see why this exercise is so great. There are tons of reasons why this should be in your routine and we’ll break down for you all of those benefits you want to see most and why this should absolutely be a part of your overall routine.
Muscles Worked & Benefits Of The Dumbbell Pullover
For the dumbbell pullover, this exercise works multiple muscles, mainly your lats and chest. But what you will see with something like this are secondary muscles that will get great work done as well. Those arm muscles, more specifically your triceps, will see work get done as this muscle works to stabilize your arm and provide the best for this movement. But on the whole, this is effective for building your lats and chest.
Those seeking great benefits will notice that this exercise can provide for quite a few. You want an exercise that will do more than just build muscle, although that is highly important. But something like the dumbbell pullover can do this and much more and is a great way to see gains while also supporting your physical health and improving other lifts.
Benefits of the dumbbell pullover include:
Building muscle: This exercise will work to build strength and size in your back and chest by working those muscles, increasing resistance, and giving them a chance to grow. All in all, this is a great exercise for building sports specific and functional muscle.
Work secondary and stabilizer muscles: With this exercise working secondary muscles, you will see those smaller, often forgotten stabilizer muscles get good work done. This will only enhance your overall gains, even if they aren’t the ones to traditionally make a physique pop.
Increase flexibility and mobility: Working with this exercise and having your shoulder be a pivotal point of movement, you improve the range of motion while also increase flexibility and mobility for the best gains possible.
Enhance stability: With increased muscle and better flexibility and mobility, you start to build all-around gains leading to more stability. Plus, an increase in chest and back strength work for full body stability as these are obviously two large muscles.
How Best To Perform The Dumbbell Pullover
Here are the steps for performing the dumbbell pullover effectively (1). It is important that you work to perform this with the best technique so you see great gains while also keeping yourself safe from injury, or at the very least unwanted pain.
Lie flat on a bench with your feet firmly planted on the ground in front of you. Grab your desired dumbbell of choice.
Engage your core and lift the dumbbell so it is above your chest. Be sure to keep your feet as firm on the ground as possible.
When ready, gently lower the dumbbell over your head, keeping your core engaged and a slight bend in the elbow, although your arms will be almost straight.
Once the weight is near your ears, reverse the movement and bring the weight back over your chest.
Repeat for your desired number of sets and reps.
Dumbbell Pullover Alternatives
When it comes to a great alternative, what you need most are those exercises that will give you similar gains but those which will diversify your workout. For alternatives to the dumbbell pullover, what you will find are those exercises that will work your back and chest so you see great gains all around.
Dumbbell pullover alternatives include:
These are just to name a few, but by looking into other alternatives, you can structure a good training plan and one that will work well for your gains. Plus, this will keep those workouts as engaging as possible so you never grow bored.
Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The dumbbell pullover is a fantastic exercise to see great gains and can work wonders for you and all your goals. An effective exercise to build chest and back strength, what you will find is other muscles worked that can aid in your overall aesthetic and physical wellbeing. By performing this, or any of the great dumbbell pullover alternatives you will find, you start to give yourself the best chance at improving strength, size, flexibility, mobility, and much more. Consider the dumbbell pullover today and see what it can do for all your goals.
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
Reference
Leavy, C. (2004). “Dumbbell Pullover”. (source)