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By a relative timeline, Zen McCollum is only at the start of his powerlifting career. However, with the way the 22-year-old has pushed full steam ahead to this point, it might be hard not to view the 120-kilogram-plus athlete as an accomplished veteran.
On Oct. 19, 2022, McCollum shared a video to his Instagram profile where he notched a 390-kilogram (860-pound) single-ply squat double during a training session. Per the caption of his post, the feat is a personal record (PR). In addition to wrist and knee wraps, McCollum wore a lifting suit and lifting belt to help with the figure.
McCollum’s squat double PR is connected to his ongoing preparation for the 2022 International Powerlifting Federation (IPF) World Equipped Open Powerlifting Championships. That contest will take place on Nov. 14-20, 2022, in Viborg, Denmark. It will be just the second appearance for McCollum in an international competition after a second-place Juniors finish during the 2022 IPF World Junior Equipped Powerlifting Championships.
As the reigning equipped Powerlifting America (AMP) National Champion in the 120-kilogram-plus weight class, McCollum has amassed quite the individual resume at a young age. After starting his career largely as a raw competitor, McCollum appears to have transitioned to a single-ply, equipped focus. That shift in attention has seemingly paid off as the athlete can count six out of seven victories where he competed single-ply.
According to Open Powerlifting, here’s an overview of some of the more notable results of McCollum’s career to date:
Zen McCollum (+120KG) | Notable Career Results
2017 USA Powerlifting (USAPL) Rocky Mountain State Games (Teen/Raw) — First place | First career victory
2017 USAPL Raw National Championships (Teen/Raw) — Second place
2018 USAPL Gorilla Warfare II Pandora’s Box (Teen/Raw) — First place
2018 USAPL Raw Nationals (Teen/Raw) — Second place
2019 USAPL Colorado State Championships (Teen/Raw) — First place
2019 USAPL Southwest Regionals (Open/Single-ply) — First place
2021 USAPL Revenge of the Kilo Monster (Open/Raw) — First place
2022 AMP Nationals (Junior/Open/Raw/Single-ply) — First place
2022 IPF World Junior Equipped Powerlifting Championships (Juniors-Single-ply) — Second place
McCollum will likely have to bring his A-game to capture his first-ever international victory in Denmark. That probably won’t be an issue for an athlete who has started his competitive career on a rocket-like ascent.
Red meat remains the big villain in nutritional epidemiology. No matter what disease, health condition or cause of death you choose, there are teams of researchers just itching to connect it directly to how much red meat you eat—which is why every few months there seems to be a new study trying to implicate red meat as the primary cause of death, disease, and climate collapse.
That’s why I was surprised to read the conclusion from the latest in a long line of red meat studies:1 The evidence against red meat is actually quite weak and even nonexistent.
What did the study explore when it comes to red meat?
The funniest thing about this latest study is that they had to admit they couldn’t find any strong evidence of a link between unprocessed red meat intake and six health outcomes even though they clearly were hoping to. These are the health outcomes they looked at:
Colorectal cancer
Type 2 diabetes
Ischemic heart disease
Ischemic stroke
Hemorrhagic stroke
Breast cancer
They combined dozens of different cohorts into one massive cohort for each health outcome, drawing on studies from all over the world to extract the data. Other studies have obviously done the same thing, but this one was attempting to do something different: assess the “strength” of the evidence in favor of red meat causing heart disease, cancer, diabetes, and all the other stuff using a new tool called The Burden of Proof. The very first sentence of the abstract establishes that they consider red meat to be a “risk factor.” They’ve already bought into it. Now, they just want to figure out how strong the evidence is.
It turns out that the evidence is very poor. For colorectal cancer, type 2 diabetes, breast cancer, and ischemic heart disease, the evidence of an association with red meat intake is “weak.” For hemorrhagic stroke and ischemic stroke, the evidence is non-existent.
And yet these are the ones everyone always focuses on. Search Pubmed yourself and you’ll see that there are thousands of studies looking for the links between red meat intake and colorectal cancer, diabetes, stroke, breast cancer, and heart disease.
Now, they’re still convinced that red meat is bad. They say that a red meat intake of zero grams per day is probably ideal for health, but there’s not enough evidence to justify actually recommending or prescribing that to people. “We all know” red meat is pretty unhealthy, but we can’t exactly make that an official recommendation… yet. The evidence just isn’t there.
That’s the subtext of the paper.
Lots of pro-meat people were sharing this on social media, very happy that they weren’t able to find any strong evidence against red meat intake. I don’t think it goes far enough. I think it’s still too hard on red meat. “Weak evidence” isn’t accurate. It’s too kind. The evidence is terrible and I suspect, if you considered all the relevant variables, it actually points in the opposite direction: toward benefits.
But you’ll never get that with a typical meta-study.
Drawbacks to meta-studies
You lose granularity when you combine data from hundreds of cohorts from across time and space into one big cohort and try to make connections between red meat intake and various diseases. In nutrition and disease and biology, granularity is everything. The little details matter. It’s not just “red meat intake.” It’s everything else. It’s calcium intake. It’s what kinds of oils are used. It’s carb intake. It’s overall fat intake. It’s bodyweight. It’s whether you’re lifting weights or not. Whether you smoke or drink. It’s ethnicity, culture, and cuisine. It’s the entire food way, not just one single component of a broad diet.
No one in epidemiology is considering all these factors. I don’t quite blame them, as doing so would make an epidemiological paper incredibly unwieldy. Probably wouldn’t work—which is exactly why these papers don’t tell us much at all.
So what’s my issue with this particular paper?
I won’t go through each and every section of the paper. I’ll look at their section on colorectal cancer. The way they characterize it, they “found weak evidence of harmful associations between unprocessed red meat consumption and risk of colorectal cancer” after looking at data from 20 different studies on the subject. Results “varied.” The studies were “inconclusive” and “didn’t agree.” And that’s it?
No, you go deeper. You look at individual studies to understand why they don’t agree.
Why, for instance, did the study they cite in Finnish men find that high intakes of red meat combined with high intakes of dairy are protective against colon cancer?2 In other words, the people eating more red meat and dairy in this Finnish male cohort had the lowest rates of colorectal cancer. Isn’t that interesting to the authors of this new meta study? Doesn’t it pique their curiosity about the effect of dairy combined with red meat on colon cancer—at least enough to include dairy as one of the variables they controlled for when considering the broader data?
Of course not. The only additional variables they adjusted for were BMI, energy intake, and fruit and vegetable intake. The Finnish data is simply “more data” to be subsumed into the collective cohort.
You also look at studies they didn’t include, studies they couldn’t include—like randomized controlled trials—because they were outside of the study’s scope. Like this one, that finds when you add extra dairy to the diets of living, breathing humans, their colonic environment becomes less carcinogenic.3 That’s a direct effect. A causal one. And it doesn’t figure into the conclusions of the meta-study at all.
Some might say that’s just one example of something they missed. I say it’s not “just” anything. It’s a huge factor that undermines the and calls the rest of their conclusions into question.
Bottom Line
Ignore these studies. They can be interesting for generating hypotheses, but they don’t provide any answers. It comes down to what it always comes down to: what do you personally get out of eating red meat?
Has eating more red meat improved your health, performance, cognitive function, body composition, culinary pleasure, and overall life satisfaction? Or has it worsened it? What else matters?
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Two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay isn’t light on praise these days. With all eyes on the Egyptian athlete seeking a three-peat of titles at the 2022 Mr. Olympia, he’s rapidly becoming the clear center of attention in the bodybuilding world once again. After former titan of the sport Ronnie Coleman recently showered Elssbiay with compliments, another all-time great sees the same in the competitor.
In an Oct. 19, 2022, episode of “The Ronline Report” with Muscular Development, eight-time Mr. Olympia (1984-1991) Lee Haney discussed the upcoming Olympia contest, being held on Dec. 16-18, 2022, in Las Vegas, NV. One the more notable tidbits concerned how Haney sees Elssbiay as a massive (no pun intended) favorite for the prestigious event.
One of the main reasons that Haney sees Elssbiay performing better than ever on the 2022 Olympia stage is his training. Haney thinks Elssbiay is accumulating mass at a higher level and credits a dedicated coaching staff for pushing the champion. Among that staff is 1989 Mr. Universe Miloš Šarčev, who notably takes a lot of his time coaching many rising bodybuilders.
“I’ve been checking him [Elssbiay] out on Instagram,” Haney said. “And man, he’s got Dennis James working with him now. Listen, when it comes to training and know-how, it’s hard to get better than Dennis. You got Dennis, [Chris] Cormier, Miloš [Šarčev], and of course, Charles Glass. It’s hard to get beyond them.”
For Haney, Elssbiay’s team of proficient experts is a major potential boon to continued success, even with his past standard of excellence.
“When you got somebody like that working in your corner that’s been there done that, you can’t get around that,” Haney explained. “These are not just coaches. These are seasoned legendary Olympians. When they put a routine to you, put a meal plan to you, it’s right on spot. So, I think Ramy [Elssbiay] will come in better than he was last year.”
To Haney, Elssbiay’s prospects for another Olympia title appear to be a cut above the rest of his peers. When the legendary bodybuilder discussed other athletes who could potentially dethrone Elssbiay — like 2019 Olympia winner Brandon Curry, for example — he made a lofty comparison to the past exploits of Coleman.
“Well, the one that I see that’s got the shape and mass combination, but he’s got to come in there sliced and diced is Brandon Curry. You gotta be sliced and diced,” Haney clarified. “Nobody out there that is like that. Ramy [Elssbiay] is cut from a different cloth, just like Ronnie [Coleman] was. What you gotta do is out-pretty Ramy.”
For Haney to compare Elssbiay to Coleman, who won eight consecutive Mr. Olympia titles from 1998-2005, is significant. Though, with two Olympia titles and (potentially) counting, Elssbiay very well might live up to such a high standard. If two bodybuilding all-timers like Haney and Coleman think that Elssbiay is at that rare level of performance, then it might only be a matter of time before he’s reaffirming their keen experience on stage.
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“Good things come after failure. You just have to keep working.” In any other context, this statement reads as banal self-help advice. But relative to lifting, it’s sage wisdom gleaned from bodybuilders and the ever-growing science of muscle hypertrophy.
Forced reps, also known as “assisted reps,” are a popular intensification technique performed by lifters to extend an exercise set past muscular failure.(1)(2)
Credit: antoniodiaz / Shutterstock
By forcing you to work past your limit, forced reps have the potential to unlock new muscle growth. But as with any form of advanced training, this technique must be used appropriately. Here, you will find practical and evidence-based recommendations for integrating forced reps into your lifting routine.
Forced reps enable a lifter to perform additional repetitions past the point of muscular failure. Anecdotally, they’re among the most challenging and motivating methods of training. Better yet, there’s developing mechanistic support for their effectiveness.
To perform forced reps, you lift to momentary muscle failure and then use external assistance to immediately continue performing more repetitions. Unlike drop sets, another common intensification technique, there’s no need to strip plates off the bar, move the pin on the weight stack, or exchange your dumbbell for lighter ones.
With forced reps, your training partner simply steps in to assist you to perform the additional repetitions. Specifically, your training partner provides just enough help to allow you to grind through the “sticking point,” or most challenging portion, of the repetition.
Credit: Hodoimg / Shutterstock
Forced reps are thought to accelerate muscle growth via increased metabolic stress.(2) Additionally, forced reps may allow you to reap benefits from greater repetition volume, more time under load, and an intensified lifting experience.
How to Perform Forced Reps
Forced reps require the assistance of a training partner to enable the set to continue past failure. An attentive, relatively strong, and highly motivating training partner is worth their weight in gold.
Once you’ve secured a quality training partner, you must communicate before the set of forced reps begins. Discuss the exercise to be performed, how you would like your partner to assist your forced reps, when your partner should begin assisting, and how many forced reps you plan to perform past failure. Here’s exactly what you need to cover with each topic.
Exercise Selection
Non-ballistic free weight and machine-based exercises work best for forced reps. The technique can be performed with single-joint or multi-joint exercises. Among the countless exercises that could be selected, common exercises used for forced reps include pull-ups, seated overhead press, Smith machine squats, bench press, leg press, leg extensions, biceps curls, and leg curls.(3)(4)
Some exercises, however, are difficult or downright ridiculous for use with forced reps. For example, it would be very awkward for your partner to assist you in performance of forced reps for deadlifts. Even many free weight rows can be awkward to assist. Machine-based rows, landmine rows, or chest-supported T-bar rows tend are better options because they allow your partner to maintain favorable body mechanics while assisting the forced reps.
Carefully consider the exercises you select for forced reps. Obviously, each exercise should target a muscle group or movement pattern you wish to overload, but if taking a specific exercise beyond failure seems sketchy, find an alternative movement or skip it.
How Forced Reps Are Assisted
Instruct your partner to provide the minimum amount of assistance necessary to allow you to continue the set.(1)(4) The specific technique for applying assistance varies based on the lift. The technique for assisting forced reps is generally consistent with technique for spotting, though exercises not traditionally spotted will require some creativity.
Your partner should assist from the barbell during upper body barbell exercises, from the wrists during dumbbell presses, and through the torso during pull-ups, dips, squats, lunges, and step-ups. Note: assisting (and spotting) the latter two exercises is technically demanding and requires practice to perform safely.
For machine-based forced reps, technique will vary based on the exercise and equipment design. Be sure that your partner is positioned out of harm’s way and does not get their limbs or digits caught in pinch points on the machine.
When Forced Reps Are Assisted
Experienced lifters can pin-point exactly where in the repetition they will tend to “fail” during common exercises. This part of the lift is called the “sticking point.” When your repetition grinds to a halt in the sticking point, your partner will help you through it.
Inevitably, the sticking point occurs during the concentric (positive or lifting) phase of the lift. This is because muscle contractions are 20-50% stronger during the negative (eccentric or lowering phase) than during the positive.(5) Assuming fatigue affects both phases of the exercise equally, you will require assistance during the concentric phase of the exercise and little to no assistance during the eccentric.
The sticking point varies by exercise, but in general it occurs near the bottom, stretched position of presses, dips, and squats, and toward the top, contracted portion of the repetition for rows and pull-ups.
Although your partner should remain attentive to your performance through the entire repetition, you should clue them in to the specific point of the repetition they are most likely to be needed, to create a smoother and safer forced rep experience.
Determining the Number of Forced Reps
Finally, before starting your set, inform your partner how many forced repetitions you have planned.
Although you may not be able to predict the exact number of straight, unassisted repetitions you will be able to complete before failure, you must decide how many forced reps your partner will facilitate once you’ve reached failure. A skilled training partner will then fine-tune the amount of help provided to ensure you are successful yet thoroughly challenged. An unskilled training partner will shout, “Now three more,” when, in fact, you only have one more.
A discussion on programming recommendations for forced reps is provided below. But first, let’s explore the physiological demands of forced reps and determine for whom they’re best suited.
Physiological Effects of Forced Reps
As you might expect, forced reps impose considerable demand on the body and increase the need for recovery.(6)(7) They also stimulate acute changes in testosterone, growth hormone, and cortisol levels.(7)(8) This section examines the effects of forced reps and their potential significance to hypertrophy (muscle-building) and performance.
Neuromuscular and Metabolic Effects of Forced Reps
Immediately after working sets, forced reps cause greater reductions in muscle activity compared to traditional sets to muscular failure.(7) These changes have been measured experimentally via surface electromyography (sEMG). Although sEMG is not necessarily a measure of recruitment, these reductions may hint to the presence of neural fatigue as the central nervous system becomes progressively less able to stimulate motor units.(6)(7)(9)(10)
Credit: KimSongsak / Shutterstock
Prolonged and repeated muscle contractions occur during forced reps. Therefore, they are thought to exhaust more pools of muscle cells than traditional sets.(8) After performing forced reps, substantial fatigue occurs to the working muscle.(6) Calcium is an ion essential to muscle contraction, and its release may be impaired during fatiguing muscle contractions. (10)
Metabolites such as hydrogen, lactate, and inorganic phosphate are produced during repeated muscle contractions with minimal rest.(7)(10)(11) Although these metabolites may hasten fatigue, the metabolic stress they induce may enhance hypertrophy.(10)(11)(12)
Mechanical Effects of Forced Reps
Three related studies reported greater short-term reductions in maximum strength following forced repetitions compared to traditional sets to failure.(6)(7)(8) The earliest study compared two “leg day” workouts of squats, leg presses, and leg extensions — one used forced reps for every set and the other ended sets at muscular failure. (7)
Both workouts resulted in reductions in strength for up to 72 hours for both types of training, but forced reps caused greater reductions in strength during, immediately after, and twenty-four hours after the workout.(7) A later study showed decreased force production for the first 500 milliseconds of muscle contraction following forced reps.(6)
Altogether, these findings illustrate the effectiveness of forced reps for training fast twitch muscle fibers, which tend to have great potential for growth but prolonged recovery demands. (6)(13)
Hormonal Effects of Forced Reps
Forced reps are associated with robust anabolic hormone responses including increased serum testosterone, free testosterone, and growth hormone.(7)(8) Increased cortisol, a catabolic hormone, has also been reported following forced reps.(7)(8)
Resist the temptation infer any long-term outcomes from these findings. The relationship between acute hormone responses and desirable training outcomes (e.g. hypertrophy) remains questionable.(12)(14) Spiking certain hormones, like testosterone, briefly during or after exercise is quite different than maintaining elevated hormone levels throughout the day or week.
Who Should Perform Forced Reps
For muscle growth, the superiority of training to failure relative to not-to-failure has been questioned, both by gym rats and proverbial lab rats. (3) Forced reps take sets to the point of failure and blow right through it. To be clear, no one “needs” to perform forced reps to make gains, but it can be a useful technique to spark new muscle growth after stagnating and it can reinvigorate a stale period of training.
Although there remains a lack of research supporting most “advanced training techniques” such as forced reps, there is plenty of anecdotal and physiological support for their use.(1)(12) However, forced reps may benefit some trainees more than others.
Consider Your Training Goal
You probably associate forced reps with bodybuilding. Spoiler alert: That’s probably the best use of this training technique. Individuals training for strength or power are best served focusing prioritizing not-to-failure training.(3)(15)(16)
Interestingly, some research showed small improvements in bench press three-repetition maximum (strength) and bench press throw (power) following six weeks of forced reps. (4) Unfortunately, the forced reps strength-boosting study did not measure muscle hypertrophy.
Credit: antoniodiaz / Shutterstock
For those looking for muscle gain, forced reps are more appealing, and there is a strong case for using forced reps for muscle gain based on volume. Resistance training volume is closely related to hypertrophy. More volume is associated with more muscle gain.(17)
While there is undoubtedly an upper limit on this relationship, a lifter will complete more total repetitions (and thereby, more total volume) using forced repetition sets than an equal number of traditional sets.
Additional volume also appears to explain the hypertrophy benefit of to-failure training compared to not-to-failure training.(18) Along the same lines, the additional volume completed past failure during forced reps may result in superior muscle gain for a lifter who would otherwise have stopped at or before failure.
Consider Your Training Status and Experience
Since beginners are extremely responsive to resistance training, it’s not necessary or prudent to program to-failure resistance training, let alone forced reps.(19)
On the other hand, intermediate and experienced trainees often require more variability in their training.(20) That is, more frequent changes in volume, intensity, and other resistance training parameters are indicated. Since forced repetitions are an intensification method that also promotes additional repetition volume, they may be appealing for more advanced lifters.
Lifters with longer training histories have been shown to experience greater androgen responses (testosterone and free testosterone) and growth hormone release than novice lifters when training with forced reps.(8) Although we must interpret these acute hormonal effects cautiously, as previously noted, it is suggested that well-trained and experienced lifters may preferentially benefit from forced reps.
Programming Recommendations for Forced Reps
Forced reps undoubtedly cause high levels of fatigue, but if you’re an advanced lifter, you’re probably thinking, “I’ve been training for umpteen years. Pfft, I can handle it.”
While advanced lifters may stand to benefit more from forced reps than beginners, research shows they also experience more profound neuromuscular fatigue following forced reps.(6) This is probably because advanced lifters are better able to tap into high threshold motor units and get more out of their sets. Basically, advanced lifters are better trained, but also better able to bury themselves under fatigue.
When fatigue outpaces recovery for too long, bad things happen. There’s the potential for non-functional overreaching, which results in non-productive training and, as a cantankerous soup vendor might say, “No gains for you.”
Even more haunting is the threat of true overtraining, which results in decreased performance even after recovery.(21) Informed programming and a well-designed approach helps to avoid these undesirable effects.
Number of Forced Repetitions
How many reps should you “force” per set? Even if you complete just one or two forced reps, you’re still doing more than a traditional set to failure. The published research protocols cited throughout this article included an average of three or four forced reps per set.(4)(6)(7)(8)
This seems like a reasonable recommendation. More forced reps result in a more intense set and, presumably, greater recovery demand. Diminishing returns can be expected as you add even more forced reps, because your training partner invariably does progressively more of the work for you. Don’t let your set of bench press forced reps become their set of barbell row forced reps.
So, for the sake of your next training session, gains, recovery, and your lifting partner, limit forced reps to five or fewer per set.
Number of Forced Rep Sets
To mitigate the risk of non-functional overreaching and overtraining, plan your forced reps sessions, and remember, there’s no need to get greedy. Previous research on forced reps compared three groups who performed short-duration training cycles of forced reps.
One group performed an average of one set of forced reps per session, another group hit an average three forced rep sets per session, and the final group completed an average of four forced rep sets per session. Remarkably, all groups improved similarly over the course of the training study.(4)
The take-home message? There does not seem to be an additive benefit to multiple sets of forced reps. An intelligent lifter might plan forced reps for only the final set of an exercise during a time-limited intensification block of training.
Frequency of Forced Rep Sets
While advanced trainees can thrive during short-term periods of high-intensity and high-frequency training, it certainly isn’t the rule.(22) Data from acute studies on forced reps suggest 48-72 hours of recovery should be allocated between workouts including forced reps.(4)(7)(8)
Don’t use the technique every day of the week. Even when targeting different body parts, the cumulative fatigue (both muscular and neuromuscular) will quickly get to be too much to recover from and your performance, and results, will suffer for it.
Training Load for Forced Rep Sets
An important consideration for forced reps is load, or training weight. How heavy should your forced rep sets be? Although they can certainly be effectively performed using very heavy loads, forced reps are best programmed using moderate loads. A general recommendation is to use your 6RM to 12RM load. That is, select a weight you’d normally lift between six and 12 times before failing.
As previously established, forced reps are best for those with hypertrophy goals. Considering that muscle growth occurs across a wide range of repetitions and loads, the use of very heavy loads unneeded.(16)(23)(24)
Moreover, assisting forced reps with very heavy loads is more technically demanding for your training partner. Extremely light loads, while easier for your training partner to handle, take more time and are likely to result in prolonged fatigue relative to heavier loads.(25)
Periodizing Forced Reps
Throwing an occasional set of forced reps into your normal routine is likely harmless and good fun. But forced reps, like other intensification techniques, are best programmed judiciously and for short, focused periods of time.
For example, you might add forced reps during the final week before a deload. Or program forced reps regularly across a four- to six-week hypertrophy training block intended to produce overreaching. In both cases, gains are made during recovery. If you’re going to train hard using forced reps, plan to recover harder with sufficient sleep, high-quality nutrition, and relative rest.
Force Gains with Forced Reps
Forced reps, or assisted reps, are a technique well-suited for intermediate and advanced lifters who want to gain muscle, have a trusted training partner, and are willing to take their recovery as seriously as their training.
References
Hackett, D. A., & Amirthalingam, T. (2015). A brief review of forced repetitions for the promotion of muscular hypertrophy. Strength & Conditioning Journal, 37(5), 14-20.
Schoenfeld, B. (2011). The use of specialized training techniques to maximize muscle hypertrophy. Strength & Conditioning Journal, 33(4), 60-65.
Willardson, J. M., Norton, L., & Wilson, G. (2010). Training to failure and beyond in mainstream resistance exercise programs. Strength & Conditioning Journal, 32(3), 21-29.
Drinkwater, E. J., et al. (2007). Increased number of forced repetitions does not enhance strength development with resistance training. The Journal of Strength & Conditioning Research, 21(3), 841-847.
Schoenfeld, B. J., et al. (2017). Hypertrophic effects of concentric vs. eccentric muscle actions: a systematic review and meta-analysis. The Journal of Strength & Conditioning Research, 31(9), 2599-2608.
Ahtiainen, J. P., & Häkkinen, K. (2009). Strength athletes are capable to produce greater muscle activation and neural fatigue during high-intensity resistance exercise than nonathletes. The Journal of Strength & Conditioning Research, 23(4), 1129-1134.
Ahtiainen, J. P., Pakarinen, A., Kraemer, W. J., & Häkkinen, K. (2003). Acute hormonal and neuromuscular responses and recovery to forced vs. maximum repetitions multiple resistance exercises. International Journal of Sports Medicine, 24(06), 410-418.
Ahtiainen, J. P., Pakarinen, A., Kraemer, W. J., & Hakkinen, K. (2004). Acute hormonal responses to heavy resistance exercise in strength athletes versus nonathletes. Canadian Journal of Applied Physiology, 29(5), 527-543.
Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in Physiology, 985.
Wan, J. J., Qin, Z., Wang, P. Y., Sun, Y., & Liu, X. (2017). Muscle fatigue: general understanding and treatment. Experimental & Molecular Medicine, 49(10), e384-e384.
Goto, K. et al. (2005). The impact of metabolic stress on hormonal responses and muscular adaptations. Medicine & Science in Sports & Exercise, 37(6), 955-963.
Schoenfeld, B., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
Lievens, E., et al. (2020). Muscle fiber typology substantially influences time to recover from high-intensity exercise. Journal of Applied Physiology, 128(3), 648-659.
Schoenfeld, B. J. (2013). Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design. The Journal of Strength & Conditioning Research, 27(6), 1720-1730.
Izquierdo, M., et al. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of Applied Physiology, 100(5), 1647-1656.
Pareja‐Blanco, F., et al. (2017). Effects of velocity loss during resistance training on athletic performance, strength gains and muscle adaptations. Scandinavian Journal of Medicine & Science in Sports, 27(7), 724-735.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Vieira, A. F., et al. (2021). Effects of resistance training performed to failure or not to failure on muscle strength, hypertrophy, and power output: a systematic review with meta-analysis. The Journal of Strength & Conditioning Research, 35(4), 1165-1175.
Lasevicius, T., et al. (2022). Muscle failure promotes greater muscle hypertrophy in low-load but not in high-load resistance training. Journal of Strength and Conditioning Research, 36(2), 346-351.
DeWeese, B. H., Hornsby, G., Stone, M., & Stone, M. H. (2015). The training process: Planning for strength–power training in track and field. Part 1: Theoretical aspects. Journal of sport and health science, 4(4), 308-317.
Bell, L., et al. (2020). Overreaching and overtraining in strength sports and resistance training: A scoping review. Journal of Sports Sciences, 38(16), 1897-1912.
Zourdos, M. C., et al. (2016). Efficacy of daily one-repetition maximum training in well-trained powerlifters and weightlifters: a case series. Nutricion Hospitalaria, 33(2), 437-443.
Lasevicius, T., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780.
Schoenfeld, B. J., et al. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
Haun, C. T., et al. (2017). Molecular, neuromuscular, and recovery responses to light versus heavy resistance exercise in young men. Physiological Reports, 5(18), e13457.
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Nick “The Mutant” Walker has his eyes on the prize. As an International Federation of Bodybuilding and Fitness (IFBB) rookie, Walker won the 2021 Arnold Classic and captured a fifth-place result in the 2021 Mr. Olympia. Now, the 28-year-old bodybuilder is hungry to accomplish so much more.
In an Oct. 17, 2022, episode of the Real Talk With Ares podcast on YouTube, Walker hopped on the show to discuss his future and goals as a bodybuilder. In the process, Walker maintained that he plans to rise to the top of the sport as an all-time great. At the same time, he knows that he has some worthy battles ahead.
Before he discussed what might lie ahead in the years to come, Walker described what he feels is a loaded field at the 2022 Mr. Olympia. To the athlete, it’s not just two-time reigning champion Mamdouh “Big Ramy” Elssbiay that the bodybuilding sphere should keep an eye on in Las Vegas, NV, on Dec. 16-18, 2022.
In fact, he thinks the entire placing of the 2021 edition of the Olympia might be due for a shake-up.
“This is the Olympia of all Olympias right now,” Walker explained. “I’ll tell you this, as confident as I am, I’ll always be confident, but this is not going to be easy for anyone. That’s just reality here. I don’t think anyone’s placing from last year is safe for this year. Of course, we have the heavy hitters, but you also have some dark knights that can rise and shock the world.”
“Now, I see Derek [Lunsford] every day pretty much,” Walker started. “Let me tell you something. If that dude nails it, no one is safe. You have Samson [Dauda], he nails it, and no one is safe. You got Hunter [Labrada], who’s looking mighty large. You got Hadi [Choopan], of course.
Walker would save his final praise for the top-two finishers from 2021, two titans/champions of bodybuilding — Elssbiay and Brandon Curry.
“[There’s] Brandon [Curry]; we don’t know what to expect from him, but Brandon is always Brandon, right?” Walker exclaims. “Then Ramy [Elssbiay], who looks like he’s already got the cheekbones popping. He’s ready to go. This is going to be one of those Olympias where you have to be [expletive] peeled and ready and full. This is that show where they say, ‘You’re not going to nail your peak every show.’ Well, this is one you got to nail. This is the one.”
As for his personal future, Walker is aiming high. Few bodybuilders have enjoyed such stellar debut seasons as Walker. After forgoing a defense of his title at the 2022 Arnold Classic to focus exclusively on December’s Olympia, it seems Walker is treating that initial flourish like a first step.
Depending on how he fares at the 2022 Olympia, the athlete even alludes to a reality where he could try to stack more Arnold Classic titles again.
“I didn’t compete all year last year … that did take a large toll,” Walker said. “But now that I’m only doing one show, like I said, I’ll see how I feel. If I do really well at the [2022] Olympia, and I’m running off a high, I’ll go do the Arnold [in 2023]. If things don’t go the way I planned and I’m just not in it, I’m going to take a break. It’s all going to depend on how I feel.”
Walker seems to understand a rare position he’s in. He’s limiting his number of competitions per year for one good reason — he’s trying to build a lasting legacy on the back of bodybuilding’s most prestigious events.
“… I want to win as many Arnolds and Olympias as I can. At this point in my career, I don’t want to compete all year long. I want to do the top two big shows … Then, when I’m ready to call it for my career, I’m ready. But I want to do it on my terms. If I win one Olympia and two Arnolds, that’s going to be remembered forever.”
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Protein is one of the most widely utilized supplements on the market and there is a good reason behind it. Protein is one of the three macronutrients our bodies need in order to function at its highest level. There are several types of proteins to choose from including soy, casein, and the tried and true classic, whey protein. Within the whey category, you have whey isolates, whey concentrates, and hydrolyzed wheys.
Any dedicated gymrat knows that protein is the powerhouse macro that may assist on your journey to getting massive. Studies suggest that gymgoers should consume between 1.6 and 2.2g of protein per kilogram of body weight daily for growth. (1) Whey proteins specifically are derived from milk sources and are a delicious and easy way to get extra protein throughout your day. We considered whey proteins that were best for a plethora of goals and made sure we tried dozens of products to ensure we provided high-quality, tasty, and protein-dense whey powders for you to add to your regimen.
For a whey protein to win our best overall pick, it has to pack a solid dose of protein, have delicious flavors to choose from, come at a reasonable price point, and provide something extra to stand out from the rest. Swolverine’s Whey Isolate has 26g of protein, four great flavor choices, a decent price point and includes digestive enzymes, which may help with the bloating and gassiness some whey concentrates or vegan blends can produce.
Swolverine Whey Protein Isolate
Whey isolates — like this one from Swolverine — are generally higher in protein content while keeping carbs and fats relatively low. Swolverine Whey Protein Isolate is the perfect option for those in a cutting phase or anyone getting ready for a bodybuilding show. This formula provides 26 grams of protein per serving, half a gram of fat, and one gram of carbohydrates. It also contains the digestive enzymes protease and papain, which may be better on your stomach if you tend to have issues digesting whey concentrate or casein protein powders.
At around $2.00 per serving, this isolate is a bit pricier compared to other types of whey protein on the market, which is due to the high protein content — an isolate has to be 90 percent protein by weight — and the process it takes to achieve its final form. The process itself starts with enzymes being added to milk that separates the whey from the milk. Then, the milk curds are extracted leaving behind watery whey, which is then pasteurized. The final step after pasteurization is to heat treat it and isolate it so that it is 90 percent protein by weight and leaves behind minimal fats, carbs, and lactose. (2)
This whey powder has 110 calories per serving and comes in four delicious flavor options — Vanilla, Chocolate, Mint Chocolate Chip, and Honey Cinnamon Peanut Butter. We think it’s a great choice for those looking to make a tasty post-workout shake, or for anyone who likes a formula that tastes great with water or milk.
Swolverine’s whey protein isolate packs 26 grams of protein per serving as well as a half of a gram of fat, and one gram of carbs. This has the addition of digestive enzymes protease and papain for potentially easier digestion.
Swolverine Whey Protein Isolate Should Be Good For
Anyone who is cutting for a show or who is looking to lose weight will appreciate the 26g of protein per serving with minimal carbs and fats.
Folks who are concerned with digestion will be happy to see papain and protease in this formula for potentially easier digestion.
If you’re looking for delicious flavors that mix well into shakes or are enjoyable on their own, you’ll like these four flavor choices.
Swolverine Whey Protein Isolate Might Not Be Good For
People who prefer a heavier fat and carb source to make gains will have to look outside of an isolate formula or potentially even opt for a mass gainer.
Anyone who is on a budget — especially if you aren’t tied to an isolate — will find cheaper options on the market.
Folks who want a more fully stacked protein that contains extras like creatine.
This lean isolate formula boasts a high protein content and offers digestive enzymes which may leave you feeling less bloated or gassy than a whey concentrate protein powder would. With four delicious flavors to choose from, one of the only downsides here is that this powder is a touch pricier than some others on this list.
Best Whey Protein for Muscle Gain
For gymgoers who want to put on size and strength, you’ll need a whey protein that packs a big punch. This formula contains between 23g and 25.5g of protein per serving — flavor dependent — along with 5g of BCAAs which can help you rebuild muscle.
Huge Supplements Whey Protein
Huge Supplements Whey Protein formula packs at least 23g of protein per serving to aid you in your quest for huge muscles. When you lift heavy, you tear your muscle fibers and it takes proper recovery and supplementation for them to grow back bigger and stronger. (3) With high protein content, between 120 and 150 calories per serving, and the addition of 5g of BCAAs this formula may be the key to unlocking major gains.
BCAAs leucine, isoleucine, and valine are three essential amino acids and may help prevent muscle breakdown and promote better muscle recovery and growth. (4) The potential benefits are only further complemented by four delicious flavor choices — Cookies and Cream, Vanilla Milkshake, Chocolate Peanut Butter, and Strawberry Cheesecake. At $1.66 per serving, this product boasts a fairly reasonable price tag, so your gains are budget-friendly.
Huge Supplements whey isolate and concentrate blend has a minimum of 23 grams of protein per serving. It has the helpful addition of 5g of BCAA, which may help with better recovery.
Those who are looking to gain muscle and need a whey that is high in protein will like that this supp has between 23g and 25g per serving.
Athletes who want the addition of BCAAs will appreciate the 5g here.
Those who enjoy sweet and delicious flavors will like the four here.
Huge Supplements Whey Protein Might Not Be Good For
Those who like more unique flavors or a larger selection to choose from will want to find a whey protein line that has more than four flavors.
Folks who have digestive issues may want to opt for a vegan protein or a formula with digestive enzymes included.
Those who want to bulk buy whey as this only comes in 30 serving size tubs.
With a minimum of 23g per serving, Huge Supplements Whey Protein has a generous dose of protein, as well as the added benefit of 5g of BCAAs which may help further muscle recovery after intense lifts for max gains.
Best Whey Protein for Weight Loss
If you’re looking to drop some weight while still enjoying a delicious protein shake, look no further than Swolverine’s Whey Protein Isolate. This supp offers a high protein content and low carbs and fats to keep you satiated without compromising your goals.
Swolverine Whey Protein Isolate
Swolverine’s whey protein is an isolate formula. This means it offers a high protein content of 26g, and a half gram of fat, one gram of carbs, and 110 calories per serving. There’s only one gram of sugar in this formula as well, but that doesn’t compromise the tastiness of all four flavors, whether you choose Chocolate, Vanilla, Mint Chocolate Chip, or our personal favorite, Honey Cinnamon Peanut Butter.
For those on a strict diet, it’s worth noting that this formula contains sucralose, so if you’re looking to avoid artificial sweeteners, this may not be the whey for you. On the other hand, it also contains digestive enzymes protease and papain which may help with digestion and leave you feeling less bloated than other whey formulas. At around $2.00 per serving, this is one of our more expensive picks, but for the macro lineup, the price tag is well worth it if your main goal is to lose weight.
Swolverine’s whey protein isolate packs 26 grams of protein per serving as well as a half of a gram of fat, and one gram of carbs. This has the addition of digestive enzymes protease and papain for potentially easier digestion.
Swolverine Whey Protein Isolate Should Be Good For
Those whose main focus is weight loss and are looking for high protein content with low carbs and fats.
People who value a delicious protein shake. We personally tried the Honey Cinnamon Peanut Butter and found it to be a treat for the tastebuds.
Folks who are trying to avoid sugar as this protein only has 1g per serving.
Swolverine Whey Protein Isolate Might Not Be Good For
Those who are sticking to a budget can find a protein that costs less than $2.00 per serving.
Folks who are actively avoiding sucralose.
Those looking for a more unique lineup of flavors. Although delicious, there are only four to choose from here.
Losing weight doesn’t have to be boring if you have the right supplements to aid you. Swolverine’s protein packs in 26g of protein and the flavor profiles will make a whey protein shake feel like a treat during your weight loss journey.
Best Whey Protein Powder for the Money
As one of the most recognized protein brands on the market, Optimum Nutrition Gold Standard Whey has one of the most diverse ranges of buying options we’ve seen. It’s an extra bonus that they each come in at a pretty sweet price point.
Optimum Nutrition Gold Standard Whey
With over 20 flavors to choose from that each offer 24g of protein per serving, this whey’s versatility is a major selling point, and the price tag only makes it more desirable. Some of their flavor choices include Banana Cream, Chocolate Mint, Coffee, Double Rich Chocolate, Strawberries & Cream, Rocky Road, Vanilla Ice Cream, and Unflavored, to name a few.
Each flavor contains between 110 and 130 calories, either one or one and a half grams of fat, and between two and four grams of carbs per serving. If you’re actively avoiding sucralose or artificial coloring, you may want to choose a different whey protein though as this one contains both of those ingredients.
Bulk buying options mean you will pay less with the purchase of a bigger tub of protein — up to ten pounds, to be exact. Or if you want to test this product out first, you can opt for a smaller buy, as low as just six serving-size samples. If you opt for a two-pound tub with 28 servings in it, you’ll pay just $1.35 per serving which is a very fair price for the market. If you choose to bulk buy in their five-pound tub, you’ll pay even less at $1.05 per serving. The more you buy, the less you pay, and the more you can focus on important things like making gains rather than your bank account.
Optimum Nutrition Gold Standard 100% Whey Protein is one of the most well recognized protein brands on the market. With tons of flavors to choose from, your options seem endless.
Optimum Nutrition Gold Standard Whey Should Be Good For
Those looking for high-quality protein on a budget will like the seemingly endless number of buying options here.
Customers who don’t want to compromise price for taste. This supp offers over 20 flavors to choose from, and it is one of the most popular protein supps on the market.
Anyone looking for high protein content as this formula contains 24g per serving.
Optimum Nutrition Gold Standard Whey Might Not Be Good For
Athletes who are avoiding artificial ingredients as this is naturally and artificially flavored, and some flavors contain artificial dyes.
Those who don’t like the taste or the discomfort some experience from consuming sucralose.
Folks who are bulking and want higher carbs and fats as this formula is low in both.
Whey protein can become really expensive depending on what your needs are. Optimum Nutrition Gold Standard Whey is well recognized, comes in a crazy assortment of buying options, and won’t cost you an arm and a leg — you’ll need those to monopolize on your gains.
Best Tasting Whey Protein Powder
One of the most important factors when it comes to consistently taking your whey is enjoyability. There’s nothing better than looking forward to your post-workout protein shake, and Onnit made sure their flavors will have you excited for it time and time again.
Onnit Whey Protein
Onnit Whey comes in two flavors — Mexican Chocolate and Vanilla — but as they say, “don’t fix what isn’t broken”, and Onnit’s flavors are anything but broken. With 20g of protein per serving, this whey isolate comes from grass-fed cows in New Zealand making it a high-quality protein that doesn’t skimp on flavor.
Both flavors are non-GMO, gluten-, sugar-, and lactose-free which may be a great option for those who suffer from bloating and gassiness from many protein formulas. They both contain 110 calories, 20g of protein, and two grams of fat, and the Vanilla flavor has three grams of carbs while Mexican Chocolate has five grams of carbs per serving. It’s sweetened with stevia leaf extract and monk fruit extract, so if those aren’t palatable to you, you may want to skip this whey.
The powder dissolves nicely for a palatable and enjoyable experience when it comes to getting a solid dose of protein into your day. The Mexican Chocolate flavor is a bit unique compared to other plain Chocolate flavors due to the addition of cinnamon. Vanilla is a classic for a reason, and Onnit’s formula is delicious on its own or mixed in with your favorite fruits and greens to make it a stacked post-workout shake.
Onnit Whey Protein comes from grass-fed cows, has seven added digestive enzymes, and a probiotic for potentially better gut health. It’s also a gluten-, soy-, and sugar-free protein powder.
Folks who want a high-quality protein that doesn’t compromise on flavor. This is non-GMO, gluten-, sugar-, and lactose-free.
Anyone who struggles with bloating or digestive discomfort from other protein powders (like a whey concentrate) will appreciate that isolate formulas like this have a reduction in lactose, making them potentially more digestible.
Athletes who want tried and true flavors will love the tasty options of Vanilla and Mexican Chocolate here.
Onnit Whey Protein Might Not Be Good For
The budget-conscious won’t love this $2.00 per serving price tag.
People who are looking to bulk up will want a formula outside of an isolate as they tend to be lower in carbs and fats.
Anyone who wants a wider range of flavors to choose from. These are delicious, but there are only two options.
High-quality ingredients are a huge benefit of Onnit’s whey protein, but the flavor profiles of Vanilla and Mexican Chocolate are what sold us on their product. The flavors are rich and distinct, and will have you looking forward to that post-workout shake without fail.
Best Whey Protein Isolate
If you’re looking for a powder that is high in protein while keeping carbs, fats, and lactose to a minimum, a whey isolate is the right choice for you. An isolate is formulated similarly to other whey by adding enzymes to the milk, extracting the milk curds, and pasteurizing the leftover liquid whey. However, an isolate goes through an extra process that concentrates and then isolates it, which leaves it at 90 percent protein by weight and ditches most of the fats, carbs, and lactose. (2) With sweet macros, delicious flavors, and the addition of digestive enzymes, Swolverine’s Isolate is hard to beat.
Swolverine Whey Protein Isolate
This isolate has bragging rights when it comes down to its macronutrient breakdown. With 26g of protein per serving as well as half of a gram of fat and one gram of carbohydrates, this isolate is perfect for those in a cutting phase or anyone who likes to consume their fats and carbs from whole food sources. Isolate formulas are also lower in lactose than other types of protein powders making them ideal for those who suffer from bloating or discomfort from regular whey protein concentrates.
Not only does this formula have an impressive macronutrient breakdown, but the flavor choices are pretty solid as well. This formula comes in classics like Chocolate and Vanilla, but also offers some more interesting flavors, such as Mint Chocolate Chip and Honey Cinnamon Peanut Butter. The few downsides are that it’s got sucralose as the sweetening agent, which some people choose to avoid. Isolates are also generally more expensive than other types of whey protein, and you’ll see that reflected in this price per serving, which is around $2.00.
Swolverine’s whey protein isolate packs 26 grams of protein per serving as well as a half of a gram of fat, and one gram of carbs. This has the addition of digestive enzymes protease and papain for potentially easier digestion.
Swolverine Whey Protein Isolate Should Be Good For
Athletes who want a solid dose of protein while keeping their fats and carbs low will like this whey isolate formula.
If you’re someone who suffers from digestive discomfort, Swolverine’s isolate is low in lactose and also has digestive enzymes which may aid in smoother digestion.
Folks who value tried and true flavors (like Vanilla and Chocolate) and the option of spicing it up with flavors like Mint Chocolate Chip and Honey Cinnamon Peanut Butter.
Swolverine Whey Protein Isolate Might Not Be Good For
Those who want more flavor options will have to look elsewhere.
Folks who are on a budget can find cheaper wheys, but it’s important to note that isolates tend to run higher in price than whey concentrates.
Anyone avoiding sucralose as this product does contain this ingredient.
While most whey isolates offer low carbs and fats and a higher dose of protein, Swolverine offers a higher protein content than most on the market with their 26g per serving. They also stand out due to the addition of digestive enzymes in their formula which may lead to easier digestion.
Best Whey Protein for Recovery
When it comes to getting unapologetically huge, recovery is an important part of the process. Strapped with a high dose of protein and the addition of BCAAs, Huge Supplements Whey Protein has a one-way ticket for you on the gain train.
Huge Supplements Whey Protein
Huge Supplements Whey Protein has between 23 and 25.5 grams of protein per serving which is higher than many other proteins on the market. It also contains between 120 and 150 calories, either two or three grams of fat, and between 2.5 and 5.5 grams of carbs per serving, depending on the flavor. Protein is an important part of muscle recovery and whey protein has been suggested to be a superior form of protein due to its high amino acid content and its ability to be rapidly digested. (5) The downside to this formula is that they use sucralose and artificial flavors, which may be a turnoff for some.
Amino acids may be another important ingredient for potential recovery benefits as they are known as the building blocks of protein. One study suggests that ingesting BCAAs regularly can lead to decreased perception of delayed muscle onset soreness (DOMS) which can lead to quicker recovery and getting back to the gym sooner. (6) This formula comes in Vanilla Milkshake, Cookies and Cream, Strawberry Cheesecake, and Chocolate Peanut Butter flavors to make your recovery process easy and delicious.
Huge Supplements whey isolate and concentrate blend has a minimum of 23 grams of protein per serving. It has the helpful addition of 5g of BCAA, which may help with better recovery.
Anyone who wants to potentially reduce DOMS will appreciate the 5g of BCAAs in this formula.
People who are looking to optimize their recovery will like that this whey has higher protein content compared to many others on the market with 23 to 25.5g per serving.
Gymgoers who want some more unique flavor choices will like that some of these flavor options — like Strawberry Cheesecake and Chocolate Peanut Butter — are a bit more exciting than regular Vanilla or Chocolate.
Huge Supplements Whey Protein Might Not Be Good For
Customers who are looking to bulk up may want a protein with higher calorie content.
Folks who want to buy their protein in bulk as the only option this presents is a 30-serving size tub.
Those who are on a tight budget may want to look at more cost-effective options.
Huge Supplements delivers a punch of 23 to 25.5 grams of protein and a handful of BCAAs straight to your muscles, which can help with better recovery, less DOMS, and more gains.
Best All-Natural Whey Protein Powder
Although this pick isn’t technically a whey protein, its macronutrient profile looks very similar. This pick is for our plant-based friends who need a protein powder that will rival a whey, but keep their lifestyle choices in check. This rice and pea protein blend mock a whey isolate, which makes it a great choice for vegans.
Transparent Labs Organic Vegan Protein
This is a rice and pea protein powder that boasts 24 grams of protein per serving which is generally high for a vegan protein powder. True to both the Chocolate and Vanilla flavors, Transparent Labs vegan protein powder is 100 percent organic and doesn’t skimp on flavor.
The Vanilla flavor contains two grams of fat and three grams of carbohydrates per serving which is comparable to a whey isolate formula. The Chocolate flavor is a bit higher with two and a half grams of fat and seven grams of carbohydrates per serving. All in all, this is still a decent macro breakdown for a vegan powder (which tends to be a bit higher in carbs based on the plant protein source).
This is a fully organic formula, including natural flavors and organic stevia as the sweetening agent. The ingredient list is short with just five ingredients for the Vanilla flavor and seven for the Chocolate flavor, making it a simple, yet effective formula for those who value an all-natural supp. Luckily, Transparent Labs won’t break the bank either. This protein costs $1.66 per serving, which means it’s quite affordable — especially for an all-natural formula — but still has a high-quality ingredient list.
With a 2:1 ratio of rice to pea protein powder, this vegan protein powder is delicious and free from artificial ingredients. It also contains four grams of fiber and is soy-free.
Transparent Labs Organic Vegan Protein Should Be Good For
Vegan gymgoers who want a healthy dose of protein without compromising their lifestyle choices as this is fully plant-based and made of a rice and pea protein blend.
Those who want an all-natural and organic ingredient list that includes fully natural flavoring will love this short and sweet formula.
Those who don’t want to pay insane prices for high-quality ingredients will like the $1.66 per serving price tag.
Transparent Labs Organic Vegan Protein Might Not Be Good For
Those who don’t care for stevia as a sweetener should skip this pick.
Lifters who want an actual whey protein — this pick is organic, but it’s also plant-based.
People who prefer a wider variety of flavors. This product only comes in Chocolate and Vanilla.
Transparent Labs Organic Vegan Protein powder comes in Chocolate or Vanilla and boasts a short, simple, and effective formulation with seven and five ingredients, respectively. The 100 percent organic and all-natural ingredient list makes this a top high-quality pick without an intense spike in price per serving.
Best Whey Protein Meal Replacement
If you want a whey that will keep you satiated for a long while, tastes delicious, and packs in some stacked macros then look no further than Kaged Clean Meal Protein Shake. If you’re bulking, looking to replace a meal, or need some extra calories on the go, a meal replacement shake may be your best bet. Extra bonus is that this pick can help fill nutritional gaps with its impressive micronutrient list.
Kaged Clean Meal Protein Shake
Unlike isolates or even a whey concentrate, the Kaged Clean Meal Protein Shake offers a higher amount of macronutrients per serving. Each three-scoop serving contains seven grams of fat, 28 grams of carbs, and 42 grams of protein, as well as a total of 360 calories. The tub gives both two and three-scoop serving size options which land at 20 and 13 servings per container, respectively. This formula comes in Snickerdoodle, Chocolate Peanut Butter, and Vanilla Cake flavors.
Most whey protein powders aren’t known for their dense micronutrient profile, but Kaged is an exception to the rule as it contains 23 various vitamins and minerals (such as vitamins A, B, C, E, and K). 21 of the 23 have 40 percent of your RDI while calcium is at 20 percent and potassium is 6 percent of your RDI. To round it all out, there is an impressive fruit and vegetable profile in this supplement, as well. It includes some big hitters like broccoli, spinach, kale, and two types of mushrooms.
This meal replacement shake has 240 calories and 28 grams of protein per serving. It comes in delicious flavor options and includes 21 various vitamins and minerals to round out the formula.
Anyone who wants a whey protein that can be a replacement for a full meal.
Athletes who value a dense post-workout shake for bulking will like the 360 calories here.
Those who like a protein shake that contains a well-rounded micronutrient profile.
Kaged Clean Meal Protein Shake Might Not Be Good For
People who want to avoid sucralose should look for another option.
Anyone who wants a meal on the go that’s not a powder should opt for a protein bar.
Folks who like to get their fats and carbs from food sources.
As a meal replacement powder, this macro and micronutrient profile is a little more intense than other whey protein powders on our list. If you’re looking for a heavy dose of protein and not skimping on carbs or fats either then look no further than Kaged for a tasty meal replacement shake.
Best Whey Protein Powder for Weight Gain
This protein supp has one goal in mind and that is to assist you while you’re crushing weight to put on size. This formula is a mass gainer with a high macro content to make sure your hard work in the gym isn’t swept under the rug because you aren’t eating enough calories.
Transparent Labs Mass Gainer
Gaining weight can be a tricky goal for some folks. One of the most important — if not the most important — factors for gaining weight is consuming enough calories to be in a caloric surplus. That means you’re consuming more calories than you are burning in a day. Transparent Labs Mass Gainer is here to assist you with that. Each two-scoop serving contains 790 calories, 14g of fat, 114g of carbs, and 53g of protein — this whey concentrate formula isn’t messing around.
When you’re trying to hit a caloric surplus, the amount of food you have to consume can be daunting. This shake packs high macros to assist you in getting closer to your weight goals without feeling overly full from stuffing your face with endless amounts of chicken and rice. Plus, it’s a little tastier, too, with their Chocolate Glaze Donut and Sweet Vanilla flavor options. The price point is a direct reflection of the intense macro profile at $5.13 per serving. When compared to a regular meal you’d be eating it isn’t too shocking, but compared to any regular protein on this list it’ll look much higher.
This mass gainer is derived from New Zealand cows and is an all-natural formula. It contains 53 grams of protein per serving and comes in Sweet Vanilla and Chocolate Glaze Donut flavors.
People who need a calorically dense shake — this has 790 calories per serving.
Athletes who enjoy drinking their macros will appreciate that this shake is a tasty meal replacement option.
Folks who are looking for a supp outside of a regular protein powder that will deliver on high carbs and fats, as well.
Transparent Labs Mass Gainer Might Not Be Good For
People who want a wider variety of flavors to choose from. This supp only offers two.
If you’re looking for a cheaper option you may find others on the market.
Anyone who likes to obtain carbs from their food sources as this has 114g of carbs per serving.
If you’re in the market to gain weight and you have trouble consuming enough calories from food sources, Transparent Labs Mass Gainer may be your ticket to hitting your macro count for growth.
What Are The Benefits of Whey Protein Powder?
Whey can be a staple for many gymgoers for several reasons. Whey is convenient, generally inexpensive, and a great way to get some protein into your diet throughout the day. The benefits of whey are plentiful, so read on to learn about some of the main benefits that supplementing with whey offers and some of the reasons people choose to use it.
Convenience
A whey formula makes it really easy to consume your protein on the go. When you utilize a whey protein powder supplement, it can become effortless to get your protein in at the gym, in class, or at your job. It also eliminates the fuss around packing a meal, remembering and using silverware, or making sure you have a microwave to heat your food.
Protein Content
Wheys are generally fairly protein dense as they keep fats and carbs lower in comparison to caseins. This isn’t true if you opt for a meal replacement shake or a mass gainer, but typically speaking, whey proteins are an excellent source of protein without having to compromise on other macros. One literature review about whey protein found that the protein content in a whey powder has high amino acid content, making it a high-quality source of protein. (5)
Recovery
Protein is an essential tool for muscle recovery as protein is what our muscles are made up of. Whey protein specifically has a strong ability to stimulate muscle protein synthesis even when compared to casein and soy proteins. This is mainly due to the amino acid profile along with the high protein content per serving. (5)
Credit: martvisionlk / Shutterstock
When we break down our muscle tissue during exercise, we have to utilize protein in order to repair muscle fibers for our muscles to grow back bigger and stronger. Whey protein is a solid way to get in a major dose of protein right after a lift to ensure you’re maximizing your gym time.
Versatility
There’s also a lot to be said about the versatility of whey protein. It can be delicious when mixed with water or a milk of your choice. It can also be a great addition to your post-workout smoothie or shake, promoting protein intake while adding in some sneaky micronutrients from blueberries or spinach, as well. It may also be utilized for healthier baking alternatives or just an extra hit of protein in those energy balls or protein muffins you like to snack on during the day.
Hypertrophy
Hypertrophy is your body’s ability to increase muscle growth, and protein intake can be a major influence on how effectively that is done. Studies suggest that supplementing dietary protein can lead to leaner body mass, as well as muscle gains when paired with resistance training. (7) Although this study didn’t specifically call out whey protein, it did suggest that the type of protein makes a difference. Whey protein tends to have high protein content, and many formulas contain the added benefit of BCAAs, which may lead to better recovery and more hypertrophy. (7)
Strength
Strength is an obvious and commonly sought-after benefit of spending time in the gym and lifting weights. Whey protein is often used to supplement after an intense workout to promote recovery, muscle growth, and strength gains. There’s good evidence that suggests that whey protein supplementation may be beneficial for increases in skeletal muscle mass, muscular strength, and functional capacity as was shown through a study done on older women. (8) Another study found that whey protein was superior when it came to its ability to stimulate muscle protein synthesis, and this is chalked up to the amino acid profile found in whey. (7)
What To Know Before Buying Whey Protein
There are so many factors when it comes to buying protein powder that it can make your head spin. It’s always a good idea to think about your goals, budget, dosage, and enjoyability when deciding to add a new supplement to your stack.
Goals
Your goals will be the main factor when it comes to deciding what type of protein to buy. If you’re a bodybuilder and you’re looking for some serious protein per serving while keeping your fats and carbs low, isolate may be the way to go. That way you can eat your carb and fat sources from foods that you enjoy. If you have trouble consuming enough calories during the day and you’re trying to make it into the next weight class, a mass gainer may be the best choice for you due to its robust macro content.
Budget
Buying a whey protein powder shouldn’t cost so much that it breaks the bank. There is a lot of variety on pricing in this list, and it’s a solid idea to check in with your budget to see what you can afford before considering your options. To get the price per serving, you just take the full price of the supplement and divide it by the number of servings in each tub or bag of protein.
When you have the amount per serving, it’ll be easier to break down what is reasonable for your budget. It’s important to note you don’t need a whey protein in order to succeed in the fitness world, but if it fits your budget, it can be an extremely helpful tool to move you closer to your goals.
Dosage
Each protein powder on this list will have various macronutrients. Some of our picks have close to 30 grams of protein per serving while others have 20. If you’re just looking for a bump of protein throughout your day then 30g might be more than you need, and you may even save a little cash by opting for a lower dose.
Credit: Svitlana Hulko / Shutterstock
However, if you’re looking to max out protein intake or even replace a meal with a shake it may be best to go for one of our higher protein content picks, or even a mass gainer or meal replacement shake.
Micronutrients
It’s safe to say that many people don’t turn to whey protein in hopes of filling nutritional gaps with a solid micronutrient content. There are a few exceptions to this, however. If you go with a meal replacement whey supplement, or even a mass gainer, you’re more likely to get a decent amount of micronutrients alongside a solid dose of protein from the whey. Whey protein supplements in general tend to have a few micronutrients (like vitamin D and calcium), but they may not have the whole lineup, like a true meal replacement would.
Enjoyability
If you don’t enjoy the taste of the whey you chose, or find you suffer from digestive discomfort when you use it, it’ll be difficult to maintain a consistent intake of whey protein. It’s often said that the best form of exercise is the type you enjoy doing because it means you’ll show up, work hard, and maintain consistency. Picking a whey protein powder is very similar. You’ll want to consider flavors you’ll enjoy, how you want to consume it — protein shake, baked goods, in your morning oatmeal, etc. — and what factors will keep you coming back again and again.
Types of Whey
There are several types of whey that we cover on this list and we want to touch on some of the whey protein options available on the market. Whey is a type of protein that is derived from milk and includes eight various proteins; beta-lactoglobulin, alpha-lactalburnin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase, and lysozyme. To end up with a whey protein, the manufacturers add enzymes to the milk which ends up separating the whey from the milk curd. Then, they remove the milk curd which leaves only the liquid whey behind. Once it’s separated, they pasteurize and heat the whey, which turns it into a powder. (2) From there, they will go through a process to become the various types of whey, which we discuss further below.
Whey Concentrate
A whey concentrate is one of the most popular types of whey because it’s less expensive than, say, an isolate or a hydrolyzed whey. The concentrate will be 80 percent protein by weight and will have varying levels of lactose, fats, carbs, and protein content. (9) On the upside, it is usually richer in taste because it is higher in fat and lactose — but that’s not necessarily great for those who are in prep for a show or in a cutting phase who need to keep their macros (beyond protein) lower. It’s also not great for those who have lactose intolerance, so that’s something to keep in mind.
Whey Isolate
A whey isolate goes a step further in processing from a concentrate as it needs to be 90 percent protein by weight. After it goes through the regular process, it is then concentrated, and finally, it’s isolated. This takes a bigger percentage of fats, carbs, and lactose out, which leaves a higher density of protein behind. Isolates are generally a better option for those who suffer from lactose intolerance, but it’s always best to check with a healthcare professional if you have any dietary concerns about adding a whey protein to your diet. (2) Isolates are a solid choice for those who need a high amount of protein, but who also want to keep fats and carbs to a minimum.
Whey Hydrolysate
Hydrolyzed whey, or a hydrolysate, is whey that is known for its easy digestibility. If you’re someone who suffers from digestive discomfort when you take a whey supplement, this may be a great choice for you. The reason it tends to be more digestible is that the peptide chains that make up protein are broken down into smaller, more digestible chains. (2) It tends to be more expensive than, say, a concentrate because it takes a more intense process to break down the peptide chains.
How We Chose Our Picks
There were tons of factors to consider when we built this list. We looked at formulation, sweeteners, and price to help you find the best options on the market.
Formulation
Formulation is one of the biggest factors we consider when we put these lists together. We chose protein supps that are made from whey concentrate, whey isolate, and vegan protein sources to ensure there’s something for almost everyone here. We also chose some fairly simple protein powders that have as little as five ingredients, as well as more robust ingredient lists that can replace entire meals.
We consider both natural and artificial ingredients, but we did include one pick that is 100 percent organic. There are some that we prioritized for being budget-friendly over organic or all-natural for those who consider price more strongly than specific ingredients. There is no right answer or one protein powder that fits all. We did our best to choose a variety of protein powders to fit a variety of needs, and build a robust list for you to choose from.
Sweeteners
Sweeteners can be a hit or miss factor for some protein powder enthusiasts. Some people really don’t like the taste or artificial sweeteners, and some people may even experience digestive discomfort from consuming them. We picked some proteins that contain stevia or sucralose, which can be a bit too sweet or a bit off-tasting to some people, while others may prefer them.
There are also picks that are 100 percent natural and contain no artificial sweeteners or flavors at all. It’s really about personal preference — some people find the sweeter protein powders to be enjoyable while others prefer a milder or even unflavored option to cut sugars completely. We looked through dozens of options to make sure there was something to fit each individual’s needs on this list.
Price
Price will always be one of the most important factors when it comes to adding new supps to your stack. We tried to include a range of protein powders at price points to suit virtually anyone who wants to add a protein supplement to their daily routine. We have some big hitters like mass gainers, which cost over $5.00 per serving.
We also have some wheys that are on the less expensive side, closer to the $1.00 per serving mark. Rest assured that all of these protein powders are held to a high standard, but our price points on this list vary based on the ingredient list, type of protein, extras, and bulk buy options.
Wrapping Up
If your goals are geared towards muscle growth, maintaining lean muscle mass, or just hitting your macros, whey protein powder may be a helpful supplement to help move you closer to your goals. Protein is one of three macronutrients that are necessary for biological function, and many studies have suggested that protein is an important factor for gaining muscle mass and maintaining lean body mass (4). Whether you want to drink it straight, mix it into a post-workout shake, or use it to replace a meal, there is a product on this list that is best suited to your needs.
We took the guesswork out to provide you with a handful of high-quality and delicious whey protein powders that may suit your individual goals. With high protein content, delicious flavor choices, and a variety of types of protein, this list delivers the goods, and all you have to do is pick which one is best suited for your needs.
FAQs
Do I need a whey protein powder to get huge?
Taking a protein supplement isn’t imperative to gain muscle mass. Although protein is important in order to build muscle, it isn’t necessary to obtain it specifically from a protein powder. Protein powder can be a fun, easy, and diverse way to consume more protein on a daily basis and it can make it super easy to consume protein throughout the day — especially if you’re always on the go. Whey protein powder has been shown in some studies to be more effective for muscle gains than other types of protein, but it doesn’t mean you have to use whey specifically to reap the benefits of utilizing a protein powder. (5)
What is the most important factor for picking a whey protein?
There is no single factor that is the most important to consider. For some people, budget may be the most important factor, and for others, it may be macronutrient content. Although there is no correct answer, we suggest thinking about your goals, as well as your needs, budget, and flavor preferences in order to pick the supp that may be best for you.
Who should be using whey protein powder?
Whey protein is an excellent option for most people who want to supplement with a protein powder. Whey comes in many forms — including concentrates, isolates, and hydrolysates — but it’s important to note that all whey comes from cow’s milk. Whey protein, therefore, is not suitable for any gymgoers who are plant-based, or for those who suffer from lactose intolerance. Although for some, an isolate is a tolerable form of whey protein for those with lactose intolerance. . It’s always a good idea to check in with your healthcare provider if you have any questions about adding a protein supplement to your stack. Although protein powder is considered safe for most adults, it’s always best to err on the side of caution if you have any concerns.
References
Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
Pogored. (2021, August 2). Whey protein: Health benefits and potential side effects. Cleveland Clinic. Retrieved June 28, 2022, from https://health.clevelandclinic.org/is-whey-protein-good-for-you/
Tipton KD, Hamilton DL, Gallagher IJ. Assessing the Role of Muscle Protein Breakdown in Response to Nutrition and Exercise in Humans. Sports Med. 2018 Mar;48(Suppl 1):53-64. doi: 10.1007/s40279-017-0845-5. PMID: 29368185; PMCID: PMC5790854.
Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004 Jun;134(6 Suppl):1583S-1587S. doi: 10.1093/jn/134.6.1583S. PMID: 15173434.
Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: advantage whey. J Food Sci. 2015 Mar;80 Suppl 1:A8-A15. doi: 10.1111/1750-3841.12802. PMID: 25757896.
Ra SG, Miyazaki T, Kojima R, Komine S, Ishikura K, Kawanaka K, Honda A, Matsuzaki Y, Ohmori H. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018 Nov;58(11):1582-1591. doi: 10.23736/S0022-4707.17.07638-1. Epub 2017 Sep 22. PMID: 28944645.
Churchward-Venne TA, Murphy CH, Longland TM, Phillips SM. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. Amino Acids. 2013 Aug;45(2):231-40. doi: 10.1007/s00726-013-1506-0. Epub 2013 May 5. PMID: 23645387.
Nabuco HCG, Tomeleri CM, Sugihara Junior P, Fernandes RR, Cavalcante EF, Antunes M, Ribeiro AS, Teixeira DC, Silva AM, Sardinha LB, Cyrino ES. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial. Nutrients. 2018 May 3;10(5):563. doi: 10.3390/nu10050563. PMID: 29751507; PMCID: PMC5986443.
Whey Protein Concentrate Commodity Fact sheet. U.S. Agency for International Development. (2016, June 17). Retrieved September 23, 2022, from https://www.usaid.gov/what-we-do/agriculture-and-food-security/food-assistance/resources/whey-protein-concentrate
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The Rocky movies and their spin-off franchise, Creed, have a theme of overcoming athletic adversity. They’re about athletes, in this case, boxers, achieving the seemingly impossible while simultaneously working themselves into the best possible competitive shape. Next year, there’ll be another tale with two Hollywood actors living up to that mandate again inside the ring.
On Oct. 17, 2022, actor Michael B. Jordan shared two teaser posters for the upcoming boxing epic Creed III on his Instagram profile. The teasers feature Jordan — who plays fictional superstar boxer Adonis Creed — and his co-star, Jonathan Majors — playing a new opposing character, Damian “Dame” Anderson — sitting in the corner of a boxing ring. Both actors show off massive shoulders and arms and shredded upper-body masses. The reveals coincide with the announcement of the film’s official release date on Mar. 3, 2023.
According to Variety, Creed III will be Jordan’s directorial debut. The 35-year-old actor is reprising one of the more famous roles of his career, where many sequences in the previous iterations feature him rigorously training his cardio, upper body, and general high-level conditioning. (Note: Per IMDB, Jordan can count on other acclaimed lead credits in films like 2013’s Fruitvale Station and 2018’s Black Panther.)
Meanwhile, Majors joins the Creed franchise as a rising star in cinema. The 33-year-old actor might have first risen to prominence with a part in 2019’s The Last Black Man in San Francisco. He has since been notably featured in Spike Lee’s Da 5 Bloods from 2020 and 2021 spaghetti western The Harder They Fall. Majors will be the next lead antagonist, Kang the Conqueror, in the Marvel Cinematic Universe.
In a recent Men’s Health profile, Majors makes it clear that he prioritizes his fitness regardless of his upcoming role in a film.
“If I’m going to bench press 250 [pounds] in a film, I need to be able to bench press 275 [pounds] a few times,” Majors tells Men’s Health initially before walking back his initial sentiment: “305 [pounds] a few times.”
Majors appears to have applied the same thought process in preparation for Creed III. He reportedly didn’t appreciate being handed “fake weights” while filming a scene.
“I will do this all day — We are not putting fake weights on,” said Majors, explaining his rationale to Men’s Health. “I haven’t been training for the past three months to get here and use Styrofoam. “Put these [expletive] weights on so we can lift it, so you can shoot it, so I can tell the story. Respectfully, anything less is like putting fake tears in your eyes. Or putting fake sweat on you.”
It’ll be a little while before anyone sees Jordan and Majors presumptively square off in Creed III. However, for two actors seemingly committed to prioritizing their fitness as professionals, it should be quite the battle between the ropes come March 2023.
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Pull-ups are often called the king of upper body lifts — but do you know what is even more worthy of the crown? Adding resistance and doing more pull-ups. There will come a point when bodyweight pull-ups won’t provide you the gains they used to. When that happens, simply doing more reps will be less efficient for building muscle and strength.
Credit: Andrey_Popov / Shutterstock
The weighted pull-up will offer you the same benefits as the basic bodyweight exercise, but you can better suit your strength level. This leads to more strength and size in your back, arms, and abs. If you have mastered the unweighted pull-up, check out what the weighted version has to offer and the best way to do it.
The weighted pull-up is not really different from the bodyweight version, technique-wise, but you still have to accommodate the weight depending on what implement you use. Here’s how to do them.
Step 1 — Pick a Weight
Credit: BarBend / YouTube
Depending on what’s available to you and your preferences, there are several options to add external resistance to the exercise. Here’s how to do it:
Weighted Vest: This load will have the most natural feeling because the weight is distributed evenly around your torso. The general technique will be the closest to the bodyweight pull-up using this resistance. The only drawback is that you can’t go too heavy, as many vests are limited to 22 or 45 pounds.
Backpack: This inexpensive, homemade alternative is very close to using a weighted vest. Simply add some weight in a sturdy bag and put it on. The biggest drawback is the unknown variable for weight capacity, as going too heavy is asking for the fabric or straps to tear down, which could be dangerous.
Weighted Belt: Likely the most common way to add weight. It is a specialized belt with a chain on which you can add plates to load yourself. You put it around your waist, then let the weight hang between your legs. This resistance might feel a little harder because it will demand superior abdominal involvement because it’s pulling on your hips. The weights might dangle and move on the chain, but the sky is the limit weight-wise. For moving the heaviest loads possible, this is the best option.
Dumbbell: If you have none of these options available, you can always grab a dumbbell and hold it between your thighs with your legs bent. This option is the least comfortable and will involve your abs and legs, but will work just fine to make pull-ups more challenging.
Chains: Drape some chains around your neck and shoulders. It’s very easy to do and you’ll look great on the ‘Gram. Once again, you’ll most likely be limited by the amount of weight you can use and it can be uncomfortable.
Step 2 — Find Your Grip
Credit: Austin Dunham / YouTube
Climb on the steps under the pull-up bar, or place a box under it. Grab the bar firmly with a slightly wider than shoulder-width grip, with your palms facing away from you (pronated).
Your grip-width will depend on your own limb length and mobility, but generally aim for a “medium” grip — not too wide or too close — for maximal strength and balanced muscular engagement.
Let yourself hang from the bar under control in a dead-hang, with your arms completely extended. Pull your shoulder blades back, keep your chest high, and engage your abs so that you prevent your legs or (the weight if you’re using a belt or dumbbell) from swaying. If your lower body does start moving, wait for it to settle. This is your starting position.
Form tip: Depending on the width of your grip, you can shift focus onto different body parts. A closer grip will induce more arm recruitment, and a wider grip will emphasize your back. Because your back is a relatively larger and stronger muscle, err on using a slightly wider grip unless you’re specifically looking to build your arms and grip strength.
Step 3 — Pull Yourself to the Bar
Credit: Austin Dunham / YouTube
Take a deep breath and flex your abs. Pull yourself toward the bar as hard as you can. Keep your elbows aimed down to ensure maximal lat engagement.
Pull until your chin goes over the bar, exhale, and hold the contraction for a second. Keep your chest high and your back very slightly arched to engage as many back muscles as you can.
Form tip: Depending upon your morphology (limb length) and your goals, pulling all the way up is not mandatory. If you’re a tall lifter or have relatively long arms, your muscles’ maximal contraction point might be reached before your chin is over the bar. If you’re one of these unique lifters or if you’re only interested in building muscle, aim for a range of motion where you only reach peak contraction. However, if your goal is overall strength, it’s wiser to adopt the same form on each rep and get your chin over the bar.
Step 4 — Lower With Control
Credit: Austin Dunham / YouTube
Keep your body tense and slowly lower yourself until your arms are extended and your lats are fully stretched. Avoid any lower body swaying by flexing your abs as much as you can and squeezing the bar hard. When you’re at a dead-hang with straight arms, begin the next repetition.
Form tip: Your legs should remain in the same position for the duration of the lift. It will actually help you be stronger by increasing total-body stability. Whether you have them stretched or bent, keep them that way and flex them. This will help your core recruitment, and improve your lower lats strength through fascia connections.
Weighted Pull-Up Mistakes to Avoid
If you want to reap the most benefits of an exercise, proper execution is key. It’s especially true when you start adding weight to a bodyweight exercise because it can slightly alters the technique. Learn about the main weighted pull-up mistakes so you don’t reproduce them.
Gripping the Bar Too Loose
A common mistake is to hold the bar only with your fingers instead of a deep, full grip using your whole hand. Your forearms and grip are a main component of your pull-up performance — once you lose your grip, your set’s over.
Credit: Robert Avgustin / Shutterstock
More importantly, your hands are your only point of contact with the bar. Put yourself in, literally, the strongest position possible by maximizing your pulling ability.
Avoid it: You have to grip the bar firmly to transfer as much energy as possible through your body. As an added bonus, with the bar being lower in your hand instead of closer to your fingertips, you slightly reduce the range of motion by an extra inch or to help pass your chin over the bar.
Cutting the Range of Motion Short
Sure, you’re eager to add some weight and get stronger. But if you can only add weight by reducing the range of motion, you’re not ready for it yet. You shouldn’t change the mechanics of the exercise just for the sake of ego, because you might not end up with the results you want. Shortening the range of motion will diminish the time under tension, resulting in less muscle growth. (1)
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The main offense with pull-ups is staying in the upper range of motion — only going down halfway. This will result in less hypertrophy because working in a longer muscle length is skipped and stretch-mediated hypertrophy is actually more efficient than only focusing on the shortened muscle length range. (2)
Avoid it: Remember that adding more weight won’t result in more strength or muscle if you succumb to half-reps. Think about quality, not quantity, and keep a full range of motion whether you’re using weight or not.
Swinging Around
Excessively swinging your body is a no-go. This is especially true if you have weight dangling between your legs. You shouldn’t be trying to complete as many repetitions as possible, no matter the cost. If you want maximal muscle and strength gains, use perfect form at all times.
Creating momentum with your abs and lower body will diminish back muscular tension as well as reduce the effective range of motion, leading to sub-par gains. It’s also risking more tension on your shoulder joints which can lead to injuries.
Credit: baranq / Shutterstock
Avoid it: Engage your core and tighten your legs to improve your stability. Practice with a one-second pause at the top and the bottom of each repetition to ensure strict, controlled movement. If needed, wait for an extra second or two in the bottom position of each rep to let the weight settle and reset yourself.
How to Progress the Weighted Pull-Up
Pull-up performance is determined by your relative strength, which is how strong you are compared to your bodyweight. You have two ways of making the pull-ups more challenging — either increase your body weight or add external load.
When you become “too strong” relative to your body weight, it’s wise to make the exercise harder if you want maximum gains. Here are the standards:
If you want to become stronger at the pull-up, add weight once you can master sets of five or six bodyweight pull-ups.
If you are focused on building muscle, add weight once you can bang out sets of 10-12 pull-ups without trouble.
But before any of that, you first need to be able to perform the basic pull-up, and here are some ways to get there.
Lat Pulldown
The bread and butter of many back sessions, the lat pulldown mimics everything a weighted pull-up can offer you, with less core activation and an more progressive way to determine your resistance.
What is great about this exercise is that beginners and veterans can use it alike. If you’re too heavy or just lack the strength for weighted pull-ups, this is a perfect alternative. You don’t have to worry about balance and coordination here, so you can focus more on the muscles.
Weighted Inverted Row
What’s better to replace a bodyweight back exercise than another bodyweight back exercise? The inverted row is the pull-up’s cousin and offers the same benefits and functional strength, though using an horizontal motion which slightly changes the muscle recruitment.
As with the weighted pull-up, you can progress to weighted inverted rows. Find a weighted vest, place a backpack “backwards” onto your chest and abs, or toss some chains around your torso, and start pulling.
Pull-Up
Of course, the most essential step in achieving a weighted pull-up is to perform bodyweight-only pull-ups. If you can’t lift your own body weight, good luck lifting your own body weight plus an extra five to 30 pounds.
Work to master the fundamental technique. By the time you’re approaching double-digits with good form, you’ll be ready to start thinking about adding weight.
Benefits of the Weighted Pull-Up
The weighted pull-up is a staple in many programs for a reason. This exercise can elevate your upper-body strength and size to unprecedented levels. If you can bang out ten or more, your fitness is certainly something to be recognized and you’ll get some appreciative stares in the gym. Here are a few more perks.
Maximal Strength
Maximal strength is mostly built using a weight of at least 85% of your one-repetition maximum. If you only stick with training bodyweight pull-ups, there will come a point where you won’t be able to train in the maximal strength zone, because your own weight won’t be challenging enough. This is why strength athletes use weighted exercises in general.
Credit: Brian Alsruhe / YouTube
Adding weight to your pull-ups is one of the best ways to improve pulling strength in your upper body and arms. The back directly supports the spine, and many muscles and bones in the body. It’s akin to a tree trunk. Having a stronger back will help your performance by not only being stronger in pulling motions, but by providing a more stable base for your other muscles, for instance stabilizing the arms and scapulae (shoulder blades) in pressing motions.
The weighted pull-up will also directly improve spinal strength (because the lats are attached to the spine from the middle to the sacrum) as well as core resilience, both directly linked to better sports performance. (3)(4)
More Muscle Growth
The weighted pull-up is one of the best exercises to promote back hypertrophy. Period. (6) If you want to improve your posterior chain, adding it to your training regimen will do wonders. It will also build size in your arms and forearms, and most people would be pretty happy with that “side effect.”
If you’re a more seasoned lifter, chances are you can knock out many bodyweight pull-ups. Perhaps you even max out the lat pulldown machine. In both cases, the weighted-pull will most likely be your best bet to further improve your muscle development.
There are several ways to increase the demand on the muscle, but adding weight is one of the most straightforward. The beauty is that you can increase very gradually, by using small plates and making little adjustments. By doing so, you will ensure that you keep building muscle in your back and arms. (5)
Better Grip Strength
Grip is essential for pull-up performance, but also for exercises like the deadlift, or outdoor activities and sports. The weighted pull-up will be a tremendous grip builder, which has the benefits of causing less overall fatigue to the body and nervous system, and not taxing muscles like the lower back or legs. This can be very beneficial for athletes which monitor total volume for body parts or need to recover sufficiently for contest performance.
Moreover, having a weak grip can not only affect performance, but your health. Forearm and grip strength has been linked to wrist, elbow, and shoulder health. (5) If you suffer from tendinopathy or nagging pains in these areas, having a better grip can help. Grip strength is also an indicator of general health as it is linked to longevity, improved brain health, and reduced risk of depression. (6)
Muscles Worked by the Weighted Pull-Up
The weighted pull-up engages many muscles in your upper body and your arms. Here are the main muscle groups trained by the exercise.
Latissimus Dorsi
The lats are the biggest and strongest back muscle. They go from your hip bone and lower spine to your humerus (arm bone) and are heavily involved in lowering, pulling, extending and internally rotating your arms. The lats also contribute to spinal and trunk movements and core stability. They are the main muscle recruited by weighted pull-ups and they take most of the workload.
Upper Back
The upper back is composed of several muscles sharing similar functions, including the trapezius, rhomboids, and posterior deltoids. They all move the shoulder blades in several ways, assist in pulling motions, and contribute to stabilizing the scapulae during pressing movement as well. As the pull-up requires scapular motion, the muscles of the upper back will heavily contribute to the movement.
Upper Arms
The biceps brachii are composed of two heads — the long portion on the outside of the arm, and the short portion on the inner side. They both go from your radius to your scapula, and flex and supinate the arm (rotate it internally). The biceps contributes to the weighted pull-up through arm flexion. You can’t bend your arms without your biceps.
Credit: Undrey / Shutterstock
The pull-up’s pronated (palms down) grip actually puts an emphasis on the brachialis muscle, the strongest arm flexor located just under the biceps, originating from the humerus and ending at the ulna (forearm bone). Having a big brachialis can help your biceps pop because they will push it higher.
Forearms
Because weighted pull-ups require tremendous grip strength, your forearms will be recruited extensively. Many muscles are present in the forearm but the forearm flexors, which are responsible for your grip, will be taxed the most. The brachioradialis, the biggest forearm muscle, will also assist the upper arm in flexing.
Core
To maintain proper posture and be more efficient during this exercise, you’ll have to engage your whole core. The added weight makes your core (abs, lower back, and some hip muscles) work even harder to stabilize your body, especially when the weight is suspended between your legs because it’s further from your center of gravity.
These core muscles do not actively move during the lift, but are contracted isometrically to maintain a stable body position for an efficient pull.
How to Program the Weighted Pull-Up
The weighted pull-up is a polyarticular (multi-joint) exercise that can be programmed a variety of ways, depending on your goals and strength levels. Perform the exercise towards the beginning of your session, when you’re still fresh, to ensure proper technique and maximal strength. Here are several efficient repetition schemes.
Heavy Weight, Low Repetition
Performing three to five sets of one to five repetitions is the best way to improve your strength level. Keep one or two reps in the tank to ensure proper form at all times, because technique is crucial in strength development. To be able to repeat this effort with quality technique for all sets, aim for long rest periods of three to five minutes.
Moderate Weight, Moderate Repetitions
If you want to build size, three to four sets of six to 12 repetitions is an excellent scheme. You should be near or reach muscular failure on each set, but never at the expense of form. Rest periods of two to three minutes will be your best bet for maximum muscle gains. (7)
Strength-Skill Sets
Because the weighted pull-up is a skill that necessitates perfect form and long rest periods to recover, you should be wary of reaching muscular failure if we want to improve strength. As such, another strength method is to use a lot of very low-rep sets with short rest periods. You ensure your body stays fresh while providing high-quality, heavy weight repetitions.
For instance, one could use an EMOM format (every minute on the minute) and do one heavy repetition at the start of each minute for a total of ten minutes. You could also set a time limit, approximately 15 minutes, in which you perform as many high-quality sets of three repetitions as you can. These methods let you accumulate technique practice while also stimulating strength gains.
Weighted Pull-Up Variations
Using a pronated grip with pull-ups is the standard technique, but you can very easily change muscular recruitment and instill variety in your training by varying your grip angle.
Weighted Chin-Up
This variation uses a supinated (palms facing you) grip. This doesn’t look like much of a change, but the exercise involves more biceps and can put you in a stronger pulling position.
It is a great variation if you struggle with pronated pull-ups or if you want more arm size. If you want even more biceps involvement, use a closer than shoulder-width grip.
Neutral-Grip Pull-Up
A neutral grip (palms facing each other) puts less pressure on your elbow and shoulder joints. Adding weight to the pull-up can often cause pain to achy joints, and this version allows you to do it with less strain.
Additionally, it will emphasize the brachialis (the muscle under the biceps) and forearms recruitment. This will also be one of the strongest pulling grips.
Ring Weighted Pull-Up
This is one of the most challenging variations you can perform. The rings are not fixed like a bar, so they sway and increase the need for total-body stability. As such, your forearms, upper back, and core will have to work extra to halt any unnecessary swinging movement.
This variation will also be the smoothest on your joints. The rings allow you to rotate your hands freely, creating better joint positions and a more natural motion. If you suffer from achy elbows or shoulders, try this movement.
FAQs
I only have a pull-up bar and no way to add weight. Is my back progress doomed?
Adding weight to an exercise is the most straightforward way of improving progressive overload, but if you cannot perform weighted pull-ups, do not worry. First of all, keep in mind that for pure muscle growth, sets of 20 can be as beneficial as sets of 10. So unless you can consistently bang more than 20 pull-ups, you still have some room to grow. (8)
Alternatively, if you’re already strong as possible, or if you just want to try a different technique, there are other effective methods. You can increase the time under tension by adding pauses or playing with tempo (rep speed). For instance, taking a three-second pause at the top of each repetition or using a four-second eccentric (lowering phase).
You can also do the same basic sets, but with reduced rest periods. Go from sets of ten with two minutes of rest to sets of ten with just 90 seconds of rest. If you can do it, you’ve progressed. Finally, you can also pre-fatigue your pulling muscles to make bodyweight pull-ups more difficult. Doing a 15-second pause at the top of the motion before doing normal repetitions will stress your muscles differently. Try to increase this duration over several weeks.
What is the difference between a pull-up and a chin-up?
For some mistaken people, these both designate the same exercises, but they’re different. The chin-up uses a supinated grip, with your palms facing you, and the pull-up involves a pronated grip, with your palms facing away. As such, the chin-up involves the biceps more and the pull-up emphasizes the back musculature in general.
Get Your Pull-Up to the Next Level
Why stick to bodyweight when you can add weight and further improve your fitness? If you want to keep progressing, the weighted pull-up should be part of your arsenal for long-term success. Once you can do sets of ten consistently, you really will be in the company of kings.
References
Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scand J Med Sci Sports. 2019 Apr;29(4):484-503. doi: 10.1111/sms.13375. Epub 2019 Jan 13. PMID: 30580468.
Moreno Catalá María, Schroll Arno, Laube Gunnar, Arampatzis Adamantios. Muscle Strength and Neuromuscular Control in Low-Back Pain: Elite Athletes Versus General Population. Frontiers in Neuroscience 12. DOI=10.3389/fnins.2018.00436
Hibbs, Angela & Thompson, Kevin & French, Duncan & Wrigley, Allan & Spears, Iain. (2008). Optimizing Performance by Improving Core Stability and Core Strength. Sports medicine (Auckland, N.Z.). 38. 995-1008. 10.2165/00007256-200838120-00004.
Coombes BK, Bisset L, Vicenzino B. Management of Lateral Elbow Tendinopathy: One Size Does Not Fit All. J Orthop Sports Phys Ther. 2015 Nov;45(11):938-49. doi: 10.2519/jospt.2015.5841. Epub 2015 Sep 17. PMID: 26381484.
Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019;14:1681-1691 https://doi.org/10.2147/CIA.S194543
Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.
Thiago Lasevicius, Carlos Ugrinowitsch, Brad Jon Schoenfeld, Hamilton Roschel, Lucas Duarte Tavares, Eduardo Oliveira De Souza, Gilberto Laurentino & Valmor Tricoli (2018) Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy, European Journal of Sport Science, 18:6, 772-780, DOI: 10.1080/17461391.2018.1450898
Originally Posted At: https://breakingmuscle.com/feed/rss
For the past two years, Hafthor Björnsson has strayed away from competitive strongman events. While the 2018 World’s Strongest Man (WSM) champ never officially retired, it seemed that the Icelandic athlete was on to a new stage of his athletic life with recent boxing pursuits and a radical physique transformation in mind. All of that appears to have been a temporary phase.
On Oct. 17, 2022, Björnsson posted a video to his YouTube channel announcing his intention to shelve his boxing endeavors and return to strongman at the 2022 Rogue Invitational. At the same time, the icon revealed he plans to break his weight-over-bar World Record at the Austin, TX, contest on October 28-30, 2022.
The context behind Björnsson’s new goal as a strongman is simple — he let his peers have time to break his weight-over-bar mark, but he seems to have grown tired of waiting. (Note: Björnsson established the current weight-over-bar World Record at the 2019 Arnold Strongman Classic when he threw 56 pounds over a height of 20’2″.)
“I gave it a few years,” Björnsson explained. “I hoped that someone would break it, but no one was able to. “So, I think it’s about time that I break this World Record. And then, who knows? Maybe I have to come back to strongman and break my own deadlift World Record.”
At the same time, it appears Björnsson losing his passion for boxing may have partly been a motivating factor behind a return to a strongman event.
“I’m 33 years old now, turning 34 in November,” Björnsson said. “For me, it was just like, should I spend the last few of my years as an athlete doing something I don’t love, or should I just go and focus on my businesses and focus on the things that I love, like lifting weights?”
The latter part of Björnsson’s clarifying sentiment about his record pursuits is an intriguing prospect.
Should the Icelandic athlete successfully break his weight-over-bar record figure at the 2022 Rogue Invitational, putting his World Record deadlift in front of his mind might be an even more impressive achievement. At the time of this writing, no strongman has ever surpassed Björnsson’s World Record pull of 501 kilograms (1,104.5 pounds) from the 2020 World’s Ultimate Strongman “Feats of Strength” series.
Some in the strongman community believe that 2017 WSM champ Eddie Hall still possesses the “real” mark because his deadlift of 500 kilograms (1,102.3 pounds) from the 2016 World Deadlift Championships (WDC) occurred at a neutral setting. Whereas Björnsson’s happened at his personal gym in Reykjavik, Iceland. Nevertheless, if he eventually travels down this path, Björnsson does own the official record mark and would be the first strongman to deadlift more than 501 kilograms.
For this now-active strongman legend in Björnsson, staying away from his calling appeared to be too much of an ask over time. Should he break the weight-over-bar World Record and deadlift World Record in relative succession, it might be a blaring signal that the superstar is truly back where he feels he belongs.
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