Blog
2021 Sudamericano Argentina Pro Qualifier
/* inline tdc_css att */
.td_uid_31_6138ba401da34_rand{
margin-bottom:0px !important;
padding-bottom:0px !important;
}
/* custom css */
@import url(“https://fonts.googleapis.com/css?family=Open Sans”);
.td_uid_31_6138ba401da34_rand h2 {
font-family:Open Sans !important;font-size:32px !important;font-weight:600 !important;
}
/* landscape */
@media (min-width: 1019px) and (max-width: 1140px){
.td_uid_31_6138ba401da34_rand h2 {
font-family:Open Sans !important;font-size:28px !important;font-weight:600 !important;
}
}
/* portrait */
@media (min-width: 768px) and (max-width: 1018px){
.td_uid_31_6138ba401da34_rand,
.td_uid_31_6138ba401da34_rand p {
font-size:20px !important;
}
.td_uid_31_6138ba401da34_rand h2 {
font-family:Open Sans !important;font-size:20px !important;font-weight:600 !important;
}
}
Official Website of theIFBB Professional League
Arnold Schwarzenegger Gives Advice To Guide Anyone Getting Into Weightlifting
Arnold Schwarzenegger provided advice in his recent newsletter.
If you are a person who is looking to get into weightlifting, it might be wise to listen to the greatest bodybuilder of all-time. Arnold Schwarzenegger recently shared some advice to anyone looking to get into weightlifting in his newsletter.
Schwarzenegger began his writeup by mentioning a charity contest going on where anyone who donates to “After School All Stars” will have a chance to attend an outdoor party at his house. Schwarzenegger then spoke further on the recent controversy surrounding his comments about COVID-19 and mask wearers.
After addressing certain issues and topics, Schwarzenegger answered some fans questions. One wrote: Do you have any advice for a girl getting into weightlifting? Schwarzenegger began by stating that gender does not matter in weightlifting and it is for everyone.
“I would have the same advice for you as I do for any boy!” Schwarzenegger said.
“First of all, don’t get discouraged because of your gender because, remember, fitness is for everyone. If anyone gives you crap about it, let your lifting do the talking. If you want to just start lifting to feel better, take it one step at a time, start with lower weights and really focus on your technique. Slow and controlled. Don’t worry about the fancy exercises you see on Instagram either, stick with the basic lifts like the squat, deadlift and press until you master them. After a while you’ll see yourself getting better and stronger, and before you know it you’ll be deadlifting more than all the guys in the gym.”
Arnold Schwarzenegger came to the United States from Austria and quickly made a name for himself as a bodybuilder. He was inspired by the Olympics and became a force in the sport. Schwarzenegger is a three-time Mr. Universe and is a seven-time Olympia champion.
Schwarzenegger referenced some questions that must be answered before beginning weightlifting. It all begins with your goal and passion.
“It really depends on what type of weightlifting you want to do. Do you want to lift to just feel better and look better, or do you want to get into powerlifting, or are you inspired by the Olympics and want to start Olympic lifting? They’re all good options.”
Schwarzenegger continued to speak on his inspiration and the impact that the Olympics had on him during his early days of training.
“If you are like me and you were inspired by the Olympics and you loved watching these men and women do their lifts, read about Kate Nye. Until 2014, she was trying to make it into the Olympics in gymnastics. She didn’t achieve that dream, but only 5 years after she started weightlifting, she had the United States’ best result in over 20 years by winning the silver medal in Tokyo. She overcame some tremendous mental health struggles, and I hope she inspires you, because she definitely inspires me.”
Arnold Schwarzenegger has plenty of experience as both a bodybuilder and powerlifter. He was extremely successful and is still willing to help the next generation. His advice is simple — focus on technique and do not overexert yourself. Focus on basic movements and not the advanced and difficult lifts seen on social media.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Can A Chicken And Rice Diet Help With Weight Loss?
We’ve all heard of it, but does this diet actually help with weight loss?
Losing weight can be hard and unfortunately with so many diets to choose from, our options for weight loss just seem almost unattainable. But the nice part is, there are a lot of options, meaning one of those will work for you. So while it may be overwhelming at first, let’s take a step back and focus in on one of these diets. Long touted for its benefits to weight loss, the chicken and rice diet has been used and debated for a long time. Giving you a nice ratio of macronutrients and everything you need to fuel and power your body, this diet may be the one for you.
While other bodybuilding diets tend to take over the fitness world, most come and go. These diets can be seen as fads and while they work for some people, others tend to try them, give them up, and move onto the next. Some of these being keto, intermittent fasting, the paleo diet, and the carnivore diet are just some of the many diets bodybuilders may try. The chicken and rice diet, however, is a staple and for the longest time has been used by some serious mass monsters to see those gains they wanted most.
Let’s take a look at the chicken and rice diet to see if this diet is really great for weight loss. While it does cover your nutritional bases, is this the best option for you to lose weight? Since weight loss can be hard, finding your niche and what works best is of the utmost important for your time and sanity.
Benefits Of Chicken & Protein
When we talk about chicken, we are talking about protein. Since protein is the building block of all muscle, and that muscle is what we need to take over for fat, its fair to say that protein is incredibly important. But we all knew that.
What protein does, and essentially what a good piece of chicken does, is pump you with protein so you feel full for longer and limit your snacking. This will aid in weight loss and ultimately allow you to see those gains you want most (1). Since chicken also has key vitamins and minerals and can aid in other bodily functions, you really are getting tons of benefits with this lean piece of meat.
Benefits Of Rice & Carbs
Now, to the second portion of this dish; rice. Rice is what can provide that all important fuel to give you energy and keep you powered through the day. More energy means more calories burned and that of course translates over into weight loss (2). With good digestive qualities, rice is a top choice for fueling your body for it won’t cause any stomach discomfort and can really work to give you the best chance at seeing results.
Chicken & Rice Diet: Does It Work?
Since we’ve broken this two part dish down, we should just lay this out simply. You get a healthy dose of protein with the chicken and a good source of carbs with the rice providing for great gains to satiety, growth, and recovery, and the ability to fuel your body with a good source of carbs. As a relatively low calorie meal packed with a great ratio of macronutrients (3), it is fair to say that the chicken and rice diet can affect weight loss.
A downside to this diet is the lack of taste and potential enjoyment as compared to other dishes. You still can lose weight by spicing up your meals and making fun and engaging dishes to enjoy. Looking to different spices, or even just adding some salt and pepper, is a good start that won’t add on extra calories and can still provide a healthy, hearty, and great tasting dish so you at least enjoy your meal.
Featured Supplement For Weight Loss
For those looking to expand their weight loss goals, it’s important to know there are supplements out there that can help you immensely. A protein powder can work to pump you with protein so you stay full for longer and snack much less. It will also help with muscle growth and recovery. Other supplements like pre-workouts and intra-workout BCAAs can boost your workouts so you burn more calories and have more energy to workout longer. But fat burners are great supplements to kickstart your metabolism and work to shed that unwanted fat so you see those physique goals you want most (4).
Kaged Muscle Clean Burn
Code GENIRON10 For 10% Off
Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Kaged Muscle Clean Burn is a great stim-free fat loss solution to help tackle any and all weight loss needs. Designed with cutting edge and premium ingredients, this will work to offer thermogenic weight loss and is loaded with active ingredients. An effective supplement for losing weight, as well as weight management, Clean Burn offers the best fat burning benefits in a special blend with the right combination of powerful ingredients. Getting lean and ripped has never been more possible with clean burn.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
The chicken and rice diet has been around for quite some time and is often used for those looking to lose weight. What this diet offers is a great source of protein in the chicken and a solid source of carbs in the rice to deliver a healthy dish able to work for your weight loss goals. When paired with the right training routine and proper supplementation, you are well on your way to seeing those weight loss gains occur. The chicken and rice diet is one to definitely try and don’t forget to add some spices for an engaging kick to that weight loss meal.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Bust Past Plateaus With Accommodating Resistance
Have you been stuck at the same bench press max for quite some time now? If so, you’ll need to make some adjustments to your plan to help you hit a new max. One way to help you break these plateaus you’re having if all the other things you’ve tried haven’t been working is through the use of accommodating resistance.
At some point during your lift, the lift is easier than at other points of your lift. Well, accommodating resistance ensures that the trouble-free parts of your lift remain a pain in the neck, and for good reason. Keeping the lift challenging throughout its entire range of motion will make you stronger at the weak portions of your lift, known as sticking points, which will push you past any weight you once thought you’d be stuck at ‘til eternity.
In this article, we’ll cover what accommodating resistance is, and why you should start utilizing it, like today, especially if you’ve been stuck at the same stubborn weight for some time.
What is Accommodating Resistance?
Accommodating resistance is when you add extra resistance to your lifts through the use of bands or chains to make your lift easier or more difficult during different phases of the lift. Moving weight without any accommodating resistance makes the lift less challenging at parts, however, when you add accommodating resistance, it will make the movement remain difficult through every degree of the lift.
Let’s take barbell bench press for example. If you add accommodating resistance to this lift, the movement becomes more challenging as you press the barbell up since the tension increases as the barbell moves further away from your body. Generally, this exercise gets easier as you push the barbell up, but with the added resistance, the movement maintains its challenge as the barbell moves through all ranges of motion. This will help you break past sticking points and help get you stronger at each degree of the lift, helping you get stronger and hit new personal records (PRs).
Different Accommodating Resistance
Typically, there are two common accommodating resistance lifters will use, resistance bands and chains. Below, we’ll cover the difference between them.
Resistance Bands
Resistance bands are great for adding extra tension to your lifts while accelerating the eccentric — lengthening — portion of your lift — think of the barbell bench press example mentioned above. When you use accommodating resistance bands, while the bands make the lift harder as your barbell is pressed up, the resistance bands go down faster during the eccentric portion of the lift (as the barbell is lowered). This will help you increase your lifting speed, which will improve your strength and power. Think of a rubber band; they act like a rubber band and help make the object it’s pulling easier during the downward phase, but more challenging during the upward phase.
Accommodating resistance bands are also great to utilize for beginners during bodyweight movements who haven’t yet developed enough upper body strength to do pull-ups or chin-ups. The accommodating resistance band will help reduce the lifters’ deadweight and support them throughout the eccentric and concentric — muscles shorten — phase of the exercise.
Chains
Another common modality for using accommodating resistance is chains. Chains don’t help the eccentric portion of your lifts since it doesn’t have the “rubber band effect.” They’re more similar to adding extra weight to your barbell, similar to weight plates, and will also make movements more challenging as the chains lengthen.
Why Use Accommodating Resistance?
Now you know a couple of reasons why it may be a good idea to start utilizing accommodating resistance during your workouts, but let’s cover the benefits in more detail below.
Break Past Sticking Points
As mentioned above, sticking points are the weak portion of your lift; the part of the lift that is most challenging for you to punch through. For example, a common sticking point many lifters experience during the barbell squat is at the bottom of the movement. The problem is that the bottom position of the squat — the hole —, is the most difficult portion of the lift, and it gets progressively easier as you bring the weight up. However, accommodating resistance will ensure that the lift remains challenging as you bring the weight up, which can help you increase your total squat strength since the lift will be heavy at each degree of the lift instead of being lighter when you bring the weight up as it typically would be without the accommodating resistance.
Bigger Muscles
Bigger muscles are another benefit you get to look forward to with the help of accommodating resistance. Of course, if you’re able to add more resistance to the weight you’re normally used to doing and are doing the same reps, then your muscles will grow. A big proponent to accommodating resistance, though, is that it doesn’t only add more resistance to the weight you’re using, but it makes the weight more challenging through all ranges of the lift, which as we covered, will strengthen your sticking points and get your body used to heavier loads at easier points in the lift; as a result, your muscles will grow bigger.
New Personal Records (PRs)
And since you’ll be able to break through the sticking points, add weight/tension to lifts, and make each degree of the lift difficult through its full range of motion, you can only imagine what that would do to your PRs; your squat, bench press and deadlift will all increase. So if you’ve been struggling to hit new PRs no matter how much you make tweets to your training program, try accommodating resistance for a few weeks on the lifts you’re struggling with.
This study found that collegiate athletes that trained with resistance bands had higher increases in power, torque, and one-rep maxes compared to using free weights alone. (1)
Another study of D1 collegiate athletes demonstrated similar feedback showing that accommodating resistance bands improve your maximal strength substantially. (2)
Final Word
If you’ve been struggling to break new PRs in the gym on key movements like squats, deadlifts, and bench press, you’ll want to try incorporating accommodating resistance. Accommodating resistance through the use of chains or resistance bands will help you break past sticking points and make the movement more arduous through its full range of motion, making you bust through the PRs you’d never thought you’d break.
Have you tried training with accommodating resistance before? Let us know in the comments section and follow us on Instagram, Facebook, and Twitter.
Reference
1 – Shoepe, T. C., Ramirez, D. A., Rovetti, R. J., Kohler, D. R., & Almstedt, H. C. (2011). The Effects of 24 weeks of Resistance Training with Simultaneous Elastic and Free Weight Loading on Muscular Performance of Novice Lifters. Journal of human kinetics, 29, 93–106. https://doi.org/10.2478/v10078-011-0043-8
2 – Rhea, Matthew & Kenn, Joseph & Dermody, Bryan. (2009). Alterations in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power. Journal of strength and conditioning research / National Strength & Conditioning Association. 23. 2645-50. 10.1519/JSC.0b013e3181b3e1b6.
Terrence Ruffin Teams Up With Lee Labrada to Perfect Posing
Terrence Ruffin is taking his posing to the next level by teaming up with Lee Labrada.
It appears that Terrence Ruffin is bring out the big guns ahead of the Arnold Classic. After coming second at the 2020 Olympia, Ruffin is riding a heavy wave of momentum. He upset former Classic Physique champion Breon Ansley with a truly impressive physique and presence on stage. Now in order to maintain his dominance he’s teaming up with veteran bodybuilder Lee Labrada to perfect his posing.
Classic Physique is a division that’s essentially still up for grabs at this point. While Chris Bumstead appears to be the de facto head honcho in the division, there’s still a possibility that his throne can be challenged. If Bumstead is off his game a bit, competitors like Terrence Ruffin could snatch victory from nowhere.
Terrence Ruffin has the kind of balanced physique that could easily see him taking top honors at one of the upcoming big shows. But more than his physique, Ruffin has the incredible ability to showcase his incredible physique with some great posing.
In the Classic Physique division there is perhaps no better power than Terrence Ruffin. He is able to display his physique with grace and strength, the true epitome of a classic bodybuilder. In order to accentuate his already impressive posing ability, Ruffin has seemed out the advice of Lee Labrada.
Epic Posing Advice
An incredible poser in his heyday, Lee Labrada was one of the most impressive competitors during his era. Some would say that he’s an uncrowned champion. Labrada is still looking impressive as ever and is passing on his knowledge to the next generation of bodybuilders, including his son and Terrence Ruffin.
Lee Labrada and Terrence Ruffin recently joined forces for a collaboration all about posing.
Me and the greatest @leelabradaofficial talk posing and we also get to see Lee posing and performing some of his most unique shots in my latest video on YouTube.
Clearly Terrence Ruffin has the ability to shake up the Classic Physique division. With his posing hitting a new level, Ruffin could give reigning champion Chris Bumstead a run for his money for years to come.
What do you think of Terrence Ruffin teaming up with Lee Labrada?
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.
Ronnie Coleman Believes Diuretics Should Be Banned: ‘They Will Kill You’
Ronnie Coleman spoke out about the issue in a recent interview.
Ronnie Coleman is a legendary name in the spot of bodybuilding. He is considered to be one of the best to ever step on stage so he draws much attention when he speaks on certain topics. In a recent interview, Coleman took a stand on the issue of diuretics in bodybuilding.
The use of diuretics is common in bodybuilding. This is a tactic used to dehydrate the body and allow muscles to pop more on stage. However, it could have some serious side effects and that is what Coleman explain in his interview. He highlighted his process prior to the 2001 Olympia, where he thought he was going to die.
“The one that stands out the most to me is ’01, where I was totally dehydrated the day of the show, and I was thinking I was going to die. That stands out to me more than any other show because I was on my way to the hospital and Chad (Nicholls) called me and said ‘Don’t do that,” Coleman said.
“I wasn’t cramping or nothing, I was just exhausted, tired. I didn’t have no energy. When I went to get out of bed, I couldn’t hardly get out of bed because I was so exhausted and tired. I went to try to walk around a little bit, and I didn’t have no energy to walk around. I was like ‘Man, I’m out of it. Ain’t no way I can compete like this.’”
Ronnie Coleman won eight-straight Olympia’s from 1998-2005. He was dethroned in 2006 when he finished second to Jay Cutler. The 2001 competition sticks out the most because of how he felt physically before. Coleman was told to hydrate before the competition — even if it would impact his performance on stage.
This helped Coleman feel better physically. Because of this experience, Coleman believes that competitors should be tested for different diuretics and they should be banned from the sport all together.
“Those diuretics are dangerous. They will kill you, as we’ve seen in the past. I think it’s mostly all about the diuretics, so I think if they brought diuretic testing back, that would solve the problem.”
Coleman knows a thing or two about Olympia’s so he gave some insight on the upcoming event. Big Ramy took home the title in the 2020 Olympia and will look to make it two in a row this year. Coleman is one of the believers that says Big Ramy will be difficult to defeat.
“It’s going to be real hard (to beat Ramy), especially after you done won one and you now have the formula. I think it’s going to be real hard. Plus he’s a big guy and nine times out of ten they’re looking for the biggest guy to be Mr. Olympia,” Coleman said.
“He figured out how to manipulate the water, that’s what it’s all about… I think Ramy’s a shoe-in.”
Ronnie Coleman is the latest to speak out on the controversial issue of diuretics in bodybuilding. There has been a string of recent deaths in the bodybuilding world and while there have not been many causes revealed, diuretics has been a discussion. Coleman believes that the sport can benefit from getting rid of them all together.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ryan Crowley On The Trauma Of His Pec Tear: “The Worst Pain I’ve Ever Felt”
Ryan Crowley reflects on his pec tear injury, his recovery, and how the incident was both physically and mentally traumatizing. In March of 2021, Ryan Crowley went viral due to a video of him suffering a pec tear injury while training with Larry Wheels. Since then he has been on the long road to recovery…
Best Testosterone Boosters For Muscle Growth & Vitality (Updated 2021)
A natural test booster can work to impact muscle growth while also promoting masculine vitality, health, and virility.
Many people who train hard take a natural testosterone booster for a subtle boost and others take them as a part of a daily health and supplement routine to boost masculine vitality, muscle growth, masculine health, and masculine virility. There are hundreds of companies out there making test booster pills, and it can be hard to tell them apart. We tried all the leading products from the top brands and determined that these are the best. The overall best Test Booster pill is Centrapeak for its clean formula and test boosting effectiveness, making this one of the best testosterone supplements.
The best testosterone boosters this year promote testosterone and athletic performance to produce a muscle growth. Since testosterone boosters and natural booster pills are great aids for increasing performance in athletes of all levels, those with low testosterone should consider taking these supplements. It should be clear that natural testosterone boosters are not steroids but performance enhancing aids used for those with low testosterone and can prove worthwhile so we put together a list of the best testosterone booster supplements to improve normal levels and mood changes to see results to better your life and masculine health.
Testosterone is a vital sex hormone to help aid in muscle growth and development, hair growth, and other important daily functions for both men and women. Men produce way more of it and when levels are decreased, it can lead to poor sex drive and a host of other unwanted side effects like decreased masculine energy. This is where solid natural testosterone boosters can come to your aid to boost testosterone levels and your overall masculine health, especially for those men over 40.
Check out our list of the Best Testosterone Boosters on the market today, which are good enough to give you a slight edge when it comes to muscle growth, muscle mass, and masculine vitality. Each natural testosterone booster has unique features but will work to boost testosterone levels to really work to enhance performance results and masculine virility.
Best Testosterone Boosters For 2021
Best Testosterone Booster For Men
Finding the best all-around testosterone for bodybuilding booster can be challenging but it is possible. With the right ingredients and great formula, all of those T boosting needs are possible which the right natural testosterone boosters.
Centrapeak
Number Of Ingredients
11
Number of Servings
30
Serving Size
3 Capsules
Highest Dosed Ingredient
Indole-3-Carbinol and Ashwagandha (200mg)
Best Way To Take
Take 1 capsule three times a day with food.
Centrapeak is a great natural testosterone booster to increase masculine vitality for improved physical condition and mental strength. Designed to help testosterone and cognitive wellbeing, this product will increase T levels to boost masculine energy levels, build strength, enhance libido, and increase your confidence. With researched backed and clinically dosed natural ingredients, Centrapeak offers a unique and effective formula. Vitamin D3 and zinc work to increase levels of testosterone and improve mental wellbeing. Vitamin K2 works to support natural testosterone production while Indole-3-carbinol reduces estrogen production. With 14 total ingredients, Centrapeak works to help you achieve your peak as the best testosterone booster for a blended formula to boost your testosterone levels naturally for optimal masculine health and masculine virility.
Centrapeak is a natural test booster designed to improve physical and mental condition. With researched backed and clinically effective doses, this product is perfect for any T boosting needs.
Pros
Top-quality innovative formula with great health advantages allows you to see the best results possible out of this natural testosterone booster.
Vegan-friendly for those following a strict vegan diet but who want to use test boosters.
No proprietary blends and honest label for the utmost transparency so you know exactly what you’re putting in your body from natural test boosters.
Manufactured in a cGMP approved facility to ensure a clean process that you can trust from the best testosterone booster.
Free worldwide shipping on all orders to save you that added expense of shipping when it comes to natural test boosters.
Cons
The price is high due to premium ingredients which may not be conducive to your budget compared to other natural testosterone boosters.
Only sold directly from the website which limits where you can find this product among other test boosters.
The dosage of magnesium could be higher which is known to improve athletic performance and strength gains from a natural testosterone booster.
Price: $69.00
Check out our individual review for Centrapeak here!
Best All-Natural Testosterone Booster
A natural test booster is what you want for the ingredients are clean and effective. This will ensure the safety and effectiveness of any natural product you use.
Testo Lab Pro
Number Of Ingredients
9
Number of Servings
30
Serving Size
4 NutriCaps
Highest Dosed Ingredient
KSM-66 Ashwagandha Extract and D-Aspartic Acid Calcium Chelate (600mg)
Best Way To Take
Take 4 NutriCaps daily, ideally 2 in the morning and 2 in the afternoon/evening.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals. There’s also a healthy dose of zinc, which has been shown to help replenish testosterone that has been depleted through heavy exercise making this a top choice for the best testosterone booster to help your body and get rid of low levels of testosterone for that much desired masculine health and masculine energy.
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Pros
Complete formula with top ingredients to support masculine energy, vitality, and lean muscle mass out of one of the top testosterone boosters.
The capsules are safe to take long-term so you can reap the benefits of a testosterone booster for a while.
Designed for easy absorption to ensure all of these clean testosterone booster ingredients hit your body faster and more effectively.
Money-back guarantee in case this product is not what you were looking for out of natural testosterone boosters.
Cons
You are limited to buying only on their website so it limits where you can purchase this natural testosterone booster from.
Some of the ingredients are under-dosed which may limit results or take longer to see those testosterone booster results.
Price: $69.00
Check out our individual review for Testo Lab Pro here!
Best Testosterone Booster For Muscle Growth & Strength
While testosterone boosters should be used for optimizing T levels, it should also work to benefit your muscle growth and strength. This will ensure that desired physique and optimal training and performance out of the best testosterone for bodybuilding.
Transparent Labs StrengthSeries Vitality
Number Of Ingredients
8
Number of Servings
30
Serving Size
2 Capsules
Highest Dosed Ingredient
Organic Ashwagandha Extract (600mg)
Best Way To Take
Take 2 capsules daily.
Transparent Labs Vitality is an innovative 3-in-1 natural test booster and hormone optimizing supplement that can work wonders for your overall masculine vitality and performance goals. This supplement works to boost testosterone levels while controlling estrogen and cortisol production so those suffering from low testosterone never have to worry about low masculine virility. With a powerful formula packed with amazing ingredients, these natural booster pills set the foundation for lean muscle mass, fat burning, strength, libido, confidence, and overall vitality.
Code GENIRON10 For 10% Off
Transparent Labs Vitality is an innovative 3-in-1 natural test booster and hormone optimizing supplement. A powerful formula matched by amazing ingredients, this is perfect for overall vitality.
Pros
Innovative 3-in-1 natural ingredients and hormone optimizing supplement to ensure only the best enters your body to work for your benefit out of testosterone boosters.
Great for boosting testosterone and controlling estrogen which is exactly what you want out of your natural testosterone boosters.
Transparent and honest label so you know exactly what you’re putting in your body.
From a reputable company in Transparent Labs who works tirelessly to only produce the best products for their consumers.
Cons
Premium priced option so it may not be conducive to those on a budget.
Only available on their website which limits where you can buy this and potentially save on a deal from natural test boosters.
Price: $49.00
Use promo code GENIRON10 for 10% off! Also, check out our individual review here!
Best Testosterone Booster For Optimal T Levels
Having a supplement that works for optimal T levels is important. Since testosterone is vital for men, you want the best testosterone for bodybuilding supplement working to optimize those levels.
Enhanced Black Ox
Number Of Ingredients
11
Number of Servings
30
Serving Size
8 Capsules
Highest Dosed Ingredient
Akarkara Extract (1,500mg)
Best Way To Take
Take 4 capsules twice daily 20-30 minutes before a meal with 8 oz. of water.
Enhanced Black Ox is an incredibly powerful natural test booster designed from a 2-in-1 formula made from 11 scientifically proven ingredients for one of the better boosters on the market to increase masculine health and masculine virility. As a great booster for the production of testosterone and regulation of estrogen to remove metabolites, Black Ox is not just for hardcore users, but natural athletes as well. With a transparent label and 8 capsules per serving size, these natural booster pills are great to enhance power, help with weight management, and optimize hormone levels to boost athletic performance and masculine vitality as a result of taking testosterone making this one of the best testosterone supplements.
Enhanced Black Ox is a powerful natural test booster with a 2-in-1 formula made from 11 proven ingredients. This is great for testosterone production and regulating estrogen.
Pros
Powerful booster with a great 2-in-1 formula packed with 11 scientifically proven ingredients to give you the best chance at results.
Clean and effective natural ingredients so you only put the best into your body.
Enhance power, athletic performance, weight loss, libido, and muscle mass to ensure you perform at the highest level.
Cons
Serving size of 8 capsules is a lot and other testosterone boosters on the market are only one or two.
Price: $64.99
Check out our individual review for Enhanced Black Ox here!
Best Testosterone Booster For Power
Along with strength, the power output you put into workouts is important and the best testosterone supplements can help with that. Natural testosterone boosters can work for increasing power and will also optimize strength as much as possible for the best testosterone for bodybuilding results.
TestRX
Number Of Ingredients
8
Number of Servings
120 Capsules
Serving Size
4 Capsules
Highest Dosed Ingredient
D-Aspartic Acid (2,300mg)
Best Way To Take
Take 4 capsules daily.
TestRX is an all-natural testosterone booster designed to help you shed unwanted fat, build muscle mass, improve your libido, and boost masculine vitality. It replenishes the key nutrients in your body needed to ramp up testosterone production naturally, rather than getting it from a synthetic source. The unique TestRX formula combines plant extracts, vitamins, and minerals to make a powerful supplement that will transform your body. This dietary supplement is a good choice for helping men over 40 feel as vibrant and energetic as they did in their 20s – making it easier to reach their athletic performance goals. If you’re interested in boosting your low T-levels and putting on more muscle, TestRX may be right for you in efforts to find the best in your masculine health and masculine energy.
TestRX is another natural test booster designed for improving overall masculine vitality. A unique formula allows for optimal testosterone boosting benefits.
Pros
This booster is backed by doctors and clinical studies to ensure proven results from natural testosterone boosters.
Visible results in a few weeks so you don’t have to stress about seeing those results take place.
All natural ingredients and contains high-impact ingredients for optimal effectiveness so this product only works for you and your benefit.
Cons
Premium priced so it may not be conducive to some on a budget.
Only available online at their website which limits deals and places to purchase natural test boosters.
Not suitable for vegetarians or vegans so it will not work for those on those diets.
Price: $69.99
Check out our individual review for TestRX here!
Best Testosterone Booster For Energy & Fat Loss
Along with building strength and optimizing levels, the best testosterone supplements can also boost energy and aid in fat loss. With the right ingredients, these results are just around the corner for these best testosterone for bodybuilding supplements.
EVL TEST Testosterone Booster
Number Of Ingredients
8
Number of Servings
30
Serving Size
4 Tablets
Highest Dosed Ingredient
D-Aspartic Acid (3,120mg)
Best Way To Take
Take 4 capsules daily.
EVL TEST contains plenty of vitamins and the essential minerals you need. But for the testosterone-supporting ingredients, you have the potent D-aspartic acid, Tribulus Terrestris, Fenugreek seed extract, and diindolylmethane (DIM). D3 is essential for bone, immune system, and even mental health according to some studies. B6, magnesium, and zinc make up a complex formula for heart, nerve, and immune health which are very effective as a sleep aid. Now, in one study, fenugreek in a 500mg dose showed to have a significant increase in muscle mass, strength, and fat loss, as well as boosting masculine vitality. This was in combination with an eight-week training program and these natural booster pills are an interesting find for those looking for a natural performance boost and increasing testosterone results for better masculine energy.
EVLTEST contains great ingredients essential for testosterone boosting and support. This is perfect for those looking for a natural performance boost.
Pros
Transparent label and a great combination of minerals and vitamins to give you the best in terms of quality, honesty, and results out of the best testosterone booster.
Affordable price to not break the bank and cost you more money.
Great added benefits like better sex drive, muscle mass, and masculine energy for optimal performance and a better quality of life.
Cons
Some side effects have been reported which can hinder growth and cause discomfort.
Some of the ingredients actually don’t have many testosterone boosting benefits which is disappointing that those are included.
Tablet size and lack of a refund may deter some consumers so that is something to consider with this product and other test boosters.
Price: $29.99
Check out our individual review for EVL Test here!
Benefits Of Testosterone Boosters
The benefits of these best testosterone for bodybuilding boosters should not be overlooked, especially in men over 40, for what they can do for your gains to muscle growth and muscle mass, masculine vitality, health, sex drive, and muscle development.
Heart and blood health: Helps with red blood cell count in bone marrow with natural ingredients to enhance masculine virility.
Body composition: Increases muscle mass while decreasing fat mass and working to burn fat so that desired muscle growth and muscle development shows through (1).
Bone density: Strengthens bones to boost athletic performance, masculine health, help with muscle development, and increase masculine vitality.
Sex drive: Increases libido and overall sexual function for increased sex drive and libido, thus boosting overall masculine vitality (2).
Cognitive function: By increasing oxygen around your body and brain, you work to boost energy and masculine vitality.
Key Ingredients In A Test Booster
Here are some key ingredients to look for when determining the right testosterone boosters for you. Natural ingredients are key in creating an effective natural test booster and natural booster pills to increase athletic performance, muscle growth, sex drive, and masculine vitality
D-Aspartic Acid: Contains two amino acids that work to release hormones in the brain to aid in testosterone production which work to increase sex drive and libido and overall masculine virility (3).
Fenugreek: Rich in vitamins and minerals that work to lower bad cholesterol, increase libido, and boost performance for better masculine vitality and masculine energy.
Vitamin D3: Considered to be a bioidentical hormone for testosterone that can assist in raising T hormone levels, masculine virility, muscle growth, and masculine vitality (4).
L-Arginine: Widens blood vessels for increased blood flow which allows nutrients to hit your body faster and optimize masculine health (5).
How We Choose The Best Test Booster
Finding the right testosterone boosters for you is important and shouldn’t be taken lightly. You deserve to have the highest quality of booster in your supplementation routine and this list will help with that. We look to companies that really pride themselves on transparency and knowing exactly what to put in their products at the right doses. The natural ingredients above should be included in your supplement, but they should also be dosed accurately. Effectiveness is key because with a supplement that is working to boost your training and performance, as well as your overall health and masculine energy, and you deserve the best, especially for men over 40. Price will always be a challenge for the top brands are going to be more expensive, but we’ve worked to give you the most affordable options while still being a top tier product.
FAQ Section
What is the best testosterone booster?
Centrapeak. This testosterone booster is one to increase vitality and improve physical performance and mental strength through an increase in testosterone. With a great formula of clinically dosed ingredients, you get an honest and transparent product from Centrapeak to help your lifestyle changes and boost masculine energy.
How does a testosterone booster work?
Testosterone is an important sex hormone responsible for bodily functions such as muscle growth, hair growth, muscle development, as well as others. What these best testosterone supplements can do are increase testosterone slightly with proven, natural ingredients to give your production a boost. Low T levels happen for a number of reasons and a quality booster is really something great to have to increase testosterone levels and improve masculine virility.
How do I know if I should use a testosterone booster?
Checking with your doctor is key and having your testosterone levels checked is also something worth looking into, especially for those men over 40. For teenagers, unless at the direction of a doctor, this is not necessary because you have enough in your body as is. For older men, you may start getting into booster territory, for as we age, our levels can decline. Always consult a doctor for expert medical advice before using though in case of side effects, even with natural ingredients.
Wrap Up
These testosterone boosters are about as good as it gets for their intended purpose and they come from reputable companies who practice safe production with quality control and natural ingredients. Now, these products won’t make you huge or super strong but if you’re someone who needs every little advantage possible, a good quality test booster is worth a try and can provide smaller benefits in terms of muscle growth, performance, and masculine energy levels. But chances are someone 30 or over will benefit most seeing as testosterone begins to decline after this age and people who have really low test won’t benefit much from them either, which is where looking into natural ways may be more beneficial overall. Supplements like these natural booster pills are a bonus to a healthy lifestyle and fitness routine so treat them as such.
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
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; McKinlay, John B. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
Topo, Enza; Soricelli, Andrea; D’Aniello, Antimo; Ronsini, Salvatore; D’Aniello, Gemma (2009). “The role of molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats”. (source)
Pilz, S.; Frisch, S.; Kuhn, J.; Dreier J.; et al. (2011). “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Alvares, Thiago S.; Conte, Carlos A.; Paschoalin, Vania M. F.; Silva, Joab T.; et al. (2012). “Acute l-arginine supplementation increases muscle blood volume but not strength performance”. (source)
These Leg Extension Alternative Exercises Are Great For Gains
No leg extension machine? No problem.
Going to the gym and tackling those leg exercises can make leg day a little better. Seeing huge lower body gains can make leg day seem awesome. The end result of leg day is important and working with the right exercises to attack those gains is something we cannot take for granted. The leg extension exercise is performed on the leg extension machine and can greatly benefit quad growth and overall lower body gains. But what happens when that machine isn’t in the picture. Thankfully, there are some great alternatives to the leg extension so you still see great work done without giving up any gains. Either in the gym or your home, these exercises can work wonders for your lower body results.
Let’s take a look at some great alternatives to the leg extension exercise so you can still huge lower body gains without the need for a machine. Either bodyweight options, or those used with dumbbells or kettlebells, these alternatives are great for your home training when no gym is an option.
Benefits Of Leg Extensions
Leg extensions are usually done on a machine where you sit and raise a padded bar with your legs. This works well for building up serious quad growth for increased strength and size, better power output, and the ability to work harder with sport specific and more functional movements (1). As a great exercise, the only downside is a machine is needed. Thankfully, there are some great alternatives to still get work done without sacrificing any gains.
Best Leg Extension Alternatives
Here are some of the best leg extension alternative exercises. The best part is, these fit well into your home training routine and work well with either dumbbells or kettlebells to add weight, or simply your bodyweight to make life easy for you.
Goblet Squat
The goblet squat is a great exercise and a useful one for cardio-based interval workouts. A great way to improve strength, mobility, and to establish movement, this exercise works well for seeing quad growth while also giving you a solid foundation to the squat movement when you decide to move to heavier lifts (2).
Reverse Lunge
Reverse lunges are a simple variation of the traditional lunge except you step backwards (3). This tends to take more pressure off the knees since larger muscle groups take more of the load. For those with knee pain, this workout works well for that reason. A bodyweight exercise, this is great for those with limited equipment.
Step Ups
Step ups are an awesome leg exercise for they can really save your lower back from unwanted pain and injury. With a lot less weight to use, this exercise can develop explosive power and work to fix any balance or symmetry problems since each side is worked on its own. For those bodybuilders seeking the utmost symmetry, this exercise is certainly one to include.
Sissy Squats
Sissy squats are a bodyweight exercise designed to target the lower thigh area, but also work the entire leg group well. With the ability to increase strength and size, this exercise promotes proper form and a real level of resistance to better develop coordination and balance in your quest to assist other big lifts and see gains.
Dumbbell Leg Extension
The dumbbell leg extension works the same as the leg extension machine just without the actual machine. This requires a bench and dumbbells and you will sit and raise and lower the dumbbells as if you were on the machine. A great home training exercise, this is one that is easy to perform, works the same muscles as the leg extension machine, and is more versatile with the use of dumbbells. It is important to not totally lock your knees out with this exercise.
Featured Supplement For Further Lower Body Gains
As a part of a great training routine, it is important that you put focus on a solid supplementation routine as well to really capitalize on all gains. Protein powders and pre-workout supplements can really give your pre- and post-workout routines a serious boost for they will provide energy and muscle pumps, and aid in growth and recovery for that desired physique. Fat burners, testosterone boosters, and creatine supplements can also work wonders for you as ways to tackle those specific needs, but one supplement in particular is exactly what you need. Intra-workout products, or BCAAs, can greatly affect your ability to push through fatigue and keep that energy high as you grind away at any workout (4).
Kaged Muscle In-Kaged
Code GENIRON10 For 10% Off
Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
Price: $27.99
Use code GENIRON10 for 10% off!
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
These leg extension alternative exercises are perfect for helping you see great lower body growth when the leg extension machine isn’t available. Great for your home training, these exercises are exactly what you need to succeed when it comes to quad growth, as well as assisting those other leg muscles to grow. Leg day can be tough, but it doesn’t have to be. These alternatives can affect how you workout and provide variety to keep you engaged and see those gains you want most. The right alternatives will still fit well into your training program, provide similar benefits, and make your life easier for stress-free workouts.
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
Hasselgren, L.; Olsson, L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Collins, K.; Klawitter, L.; Waldera, R.; Mahoney, S.; et al. (2021). “Differences in Muscle Activity and Kinetics Between the Goblet Squat and Landmine Squat in Men and Women”. (source)
Fischer, K.; Walter, T.; Matovich, J. (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
Shimomura, Y.; Murakami, T.; Nakai, N.; Nagasaki, M.; et al. (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. (source)
The Real Deal With Carbohydrates & Muscle
Everything you need to know about carbohydrates in your bodybuilding diet for building muscle.
In today’s world there are a million different diets and techniques that all tell you how to lose weight. But there is one simple fact that most people understand – low carb diets are an extremely effective way to burn body fat. While this is great for a majority of the world, it does pose a problem for bodybuilders.
Why? Because low carb diets deplete muscle glycogen (aka stored carbs). This, of course, is the primary source of fuel during weight training. If your body runs out of carbs, working muscles are forced to get needed energy from fatty acids. This does not build muscle mass!
Conversely, any carbs that are not used throughout your day (and your workouts) end up as fat cells. This is also no good.
Ultimately, to improve one’s physique a bodybuilder needs every gram of carbohydrates to be burned for energy or stored as glycogen. This is the key to using carbohydrates effectively in your bodybuilding lifestyle.
This is easier said than done. So we are going to provide you with a basic guide on how to perfectly balance your carb intake so that nothing goes to waste (or fat).
A Few Key Facts.
Carbohydrates are your body’s fuel. It provides the energy that you use throughout the day and especially when you are working out in the gym. If you lack carbs, not only will you feel more tired – you will also notice that your muscles develop more “flat” with less maximum gains.
Carbohydrates come in two forms: simple and complex. Simple carbs are broken down quickly by the body. These can be found in fruits, milk, and milk products – but can also be found in processed and refined sugars such as candy, syrup, cakes, etc. Complex carbohydrates are slow burning and can be found in brown rice, potatoes, and whole grain cereal.
Which leads us to…
Eat Complex Carbohydrates
Simple carbs are mostly unhealthy snack foods that most bodybuilders know to avoid. While fruit can be a great boost of quick acting carbs, it should only be eaten in moderation – if at all.
Complex carbs are the long lasting energy your body needs throughout the day in order train hard. As we said, complex carbs get stored as muscle glycogen which will be tapped once you push your muscles to the limit in the gym. Complex carbohydrates also promote the release of insulin. This is the body’s natural anabolic hormone and is essential for muscle development. Long story short – complex carbs are the way to go.
Eat Carbohydrates With High Fiber
As a companion to our last point, complex carbs usually are rich in fiber. This helps to build muscle by making tissue absorb amino acids faster. So make sure to check those sources of complex carbs for fiber as well. It will increase muscle gain..
Time Your Carb Loads
As we’ve stated previously, in general you should shoot for 50-80 grams of carbs per meal, depending on your poundage. This of course does not include post workout meals. After a workout your muscles need to rebuild. This requires energy. Carbohydrates are energy. Get it?
Also, don’t overload on carbohydrates on your rest days. Just how you need to eat extra carbs post workout – it only makes sense to eat less on the days when you aren’t pushing your body as hard. This will simply turn into fat.
Eat Protein and Carbs in the Same Meal
Carbohydrates help transport the nutrients from protein to the muscles cells. So eating both of these together in one meal helps maximize muscle growth. On top of that, mixing protein and carbohydrates together minimize the chance that carbs will be stored as fat. That’s the name of the game – minimize fat, maximize muscle gain.
So those are some of the basics about carbohydrates and bodybuilding. We know nutrition can get wordy and complicated – so look forward to more easy to read nutrition – all in one place. You can get the info first by following us on Facebook and Twitter.