Originally Posted At: https://breakingmuscle.com/feed/rss

The 2023 Chicago Pro took place on July 21-22, 2023, in Chicago, Illinois. It featured athletes in ten divisions — Men’s Open, 212, Classic Physique, Men’s Physique, Women’s Bodybuilding, Bikini, Figure, Fitness, Women’s Physique, and Wellness — with the respective victors earning a berth in the 2023 Olympia contest on November 2-5, 2023, in Orlando, FL. After changes to the Olympia qualification system, only winners of an International Federation of Bodybuilding and Fitness (IFBB) contest or top-five finishers at the prior Olympia earn qualification to the flagship competition.

One of the headline Chicago Pro winners was Justin Shier in the Men’s Open class. According to his page on NPC News Online, Shier’s win is his first in the IFBB Pro League after competing in the National Physique Committee (NPC) to start his career. Naturally, he will now get his first crack at the Mr. Olympia title while competing against some of bodybuilding’s biggest stars.

2023 Chicago Pro Results

Including Shier, here are the respective winners of every division at the 2023 Chicago Pro.

Men’s Open

1. Justin Shier
2. Jonathan DeLaRosa
3. Stanislas de Longeaux
4. Blessing Awodibu
5. Patrick Moore
6. Eiren Gauley
7. Matt Kouba 
8. Erik Ramirez
9. Emmanuel Longoria
10. Stephen Daniels

212

1. Chris Jones
2. Jason Nguyen
3. Mohamed Embaby
4. Kevin Johnson
5. Yumon Eaton
6. Jordan Janowitz
7. Francisco Mercado Jr.
8. Peter Burmester
9. Ivan Cabrera
10. Devon Causey

Classic Physique

1. Marcus Perry 
2. Matthew Greggo 
3. Krimo Ammari 
4. Dylan Bursey 
5. Tony Coke
6. Gregory Dawson
7. Robert Waterhouse
8. Jerark Toribio Perez
9. Anthony Barbera III
10. Patryk Karpuk

Men’s Physique

1. Drew Cullen
2. Nick Koeu
3. Kirmani Victor
4. Alonzo Jefferson
5. Jahvair Mullings
6. Benjamin Iverson
7. Montae Bailey
8. Alexander Toplyn 
9. Joaquim Camps Angel 
10. Alexander Rogers

Women’s Bodybuilding

1. Kristina Mendoza
2. Jessica E. Martin
3. Melissa Teich
4. Kyna Squarey
5. Wendy Sanchez
6. Maria Monica Vega

Bikini

1. Savannah Dolezal
2. Lizzie Martinez
3. Adair Libbrecht
4. Ashley Hampton
5. Katiuska Gintili
6. Fallon A. Wainwright
7. Liana Giannamore
8. Mary Ann Parks 
9. Kateryna Kauffmann
10. Tatiana Lanovenko

Figure

1. Autumn Cleveland
2. Adela Ondrejovicova
3. Shanice Abrams
4. Edith Driver
5. Danielle Rose
6. Nelly Gonzalez
7. Ashley Radiance Fuller
8. Lena Johannesen
9. Erica Freneey
10. Ayra Bahar

Women’s Physique

1. Danielle LaMartina
2. Nadia Vandal
3. Marie Berouskova
4. Justyna Rudnicka
5. Natalie Juron
6. Marika Jones
7. Marissa Jinkoji
8. Vallie Eden
9. Diana Schnaidt
10. Lisa Kudrey

Fitness

1. Jodi Boam
2. Noemie Champagne-Cloutier
3. Sara Kovach
4. Annaleise Varga
5. Anna Fomina
6. Aurika Tyrgale
7. Layla Mikayla

Wellness

1. Danai Theodoropoulou
2. Amy Li
3. Daniela Deiana
4. Quintaysia Goodley
5. Maria Paulette
6. Edna Ferreira de Souza
7. Kat Williams
8. Keana Burr
9. Charnice Bain

This is not the last step for any athletes still seeking a 2023 Olympia berth. The 2023 Texas Pro and the 2023 Tampa Pro present themselves as the next opportunities in a grand bodybuilding journey.

Featured image: @justin_shier on Instagram

The post 2023 Chicago Pro Results — Justin Shier Victorious appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

This may come as a surprise, but you don’t have to barbell bench press. Now, before you write angry letters and launch a protest campaign, listen to the full story. Unless you’re a powerlifter training specifically for competition, there are plenty of exercises that build upper body muscle and strength as effectively as the bench press.

For many, machines offer the right mix of stability, accessibility, comfort, novelty, and training stimulus. Sure, some machines have design flaws and problems, but many are an absolute pleasure to use. Better yet, machine-based training has been shown to stimulate equivalent muscular adaptations to free weight training. (1)

The chest press is a staple machine-based exercise. But there’s more to the quintessential chest press machine than the info contained on its instruction placard. Learn proper setup and technique, common pitfalls, unique benefits, programming strategies, and more.

Chest Press Machine

• How to Do the Chest Press Machine
• Chest Press Machine Mistakes to Avoid
• How to Progress the Chest Press Machine
• Benefits of the Chest Press Machine
• Muscles Worked by the Chest Press Machine
• How to Program the Chest Press Machine
• Chest Press Machine Variations 
• Frequently Asked Questions

Chest Press Machine Video Guide

See the instructional chest press machine video from the article’s author, Dr. Merrick Lincoln, then check out the step-by-step breakdown with additional form tips. 

How to Use the Chest Press Machine

To get the most out of the chest press machine, follow these steps for correct setup and effective execution.

Step 1 — Set Up Your Machine

The first, and arguably most important, step is to properly set up the machine — it must be adjusted to fit the user. Although machine designs vary considerably, most have two adjustments: Seat height and the fore-aft position of the backrest. 

Adjusting the height of the seat determines the location of the handles relative to the user. Lowering the seat creates a higher starting position for the handles and raising the seat results in a lower starting position of the handles. The handles should be at the level of your lower chest, at approximately nipple-height to be anatomically specific.

On most machines, front-and-back adjustment of the backrest determines the “depth” of the starting position. Move the seat forward to create more stretch at the bottom position or move the seat backward to limit the range of motion in the bottom position.

Your personal preference, injury history, and individual anatomy interact to inform your own acceptable range of motion. In general, identify a seat position that maximizes a comfortable range of motion.

Form Tip: Take the time to actually examine the specific machine’s design, particularly the movement arms — the metal levers that you push away from your body. Movement arms that pivot from above the seat tend to promote pressing at a slightly upward angle relative to your body, similar to a slight incline press. Therefore, to execute “flat bench” technique and elicit balanced chest development, the handles should be slightly lower than normal. On machines with movement arms that pivot from below the user, the pressing motion may follow a slight decline. On this style machine, it’s prudent to set up with handles slightly higher than usual.

Step 2 — Set a Stable Starting Position

Get your body into a stable and strong position by establishing points of contact with a slight arch in your spine. Points of contact include: your head against the headrest, both shoulder blades against the backrest, your glutes on the seat, both feet on the floor, and both hands fully gripped around the handles. 

Arch your middle and upper back as you squeeze your shoulder blades together without shrugging upward. Maintain this position throughout the exercise. 

Form Tip: Although many who cannot reach the floor when seated on the chest press machine intuitively cross their ankles for stability, this strategy is not optimal. If you’re unable to reach the floor, place your feet on a stable foothold — a step, a short plyometric box, a weight plate, or the machine’s foot pegs if available.

Step 3 — Drive the Movement Arms Away

Keep your forearms and wrists aligned with the natural path of the movement arm and push both handles away. Continue to push until your elbows are straight or nearly straight. 

Form Tip: “Press to your eye-line” is a coaching cue used by Tyler Hobson, one of the great designers and builders of gym equipment. This cue is brilliant, because it exploits the benefits of an external focus of attention. Essentially, your focus shifts to whatever object or environmental landmark is in your line of gaze. This may result in more efficient, more forceful movement, and potentially greater strength gains. (2)

Step 4 — Lower With Control

Lower the movement arms back toward the starting position. Control is essential. Lower until you feel a profound stretch across your chest muscles or until the movement arms gently contact the machine. Do not bounce off the machine’s stops at the bottom.

Form Tip: Instead of “lowering the weight,” think about “rowing” or actively pulling the movement arms back toward your chest. This technique reinforces a strong position of your shoulder blades.

Chest Press Machine Mistakes to Avoid

Sidestep these common errors to build more muscle with the chest press machine.

Wrist Extension

Many lifters hop on the chest press machine and grip the handles in the center of their palms without consideration to their specific hand position. This results in an extended wrist position — bending hands back toward the top of your forearms.

Ultimately, excessive wrist extension is a relatively weaker position for pressing and could result in an excessively “tucked” arm path during the press. 

Avoid it: Ensure the handles lie across the heels of your hands. When pressing, aim your knuckles along the path movement. Viewed from the side, your forearm and hand should form a straight line throughout the press.

Sloppy Transition Between Reps

“Ego lifters” and uninitiated trainees often exploit Newton’s law of action-reaction at the bottom of each repetition by bouncing the movement arms off the machine to make the following repetition easier to perform.

Uncontrolled impact returns energy into the next repetition, robbing the target muscles of all-important tension. Exerting control throughout the entire repetition is more challenging, but also more rewarding.

Avoid it: While lifters tend to be intentional about the lockout position at the top of the press, most would be better served shifting their attention to a smooth and slow transition between repetitions at the bottom position. Slow down as you approach the bottom position. Gently “kiss” the movement arms against the machine. Listen to keep yourself honest — light contact with the machine should make very little sound.

Excessive or Insufficient Range of Motion

While there’s no universal “correct” range of motion (ROM) for every lifter on the chest press machine, the ROM you use should check a few key boxes: ROM should be well-tolerated by your shoulders; ROM should, if possible, produce a profound stretch across your chest and front of your shoulders; ROM should not produce compensatory movements or movements not intrinsic to the exercise. Pressing with technique that fails to satisfy these criteria is suboptimal, at best.

The second criteria (“big stretch”) is straightforward. Mounting evidence suggests the stretched position of the repetition is the most important for gains. (3) Don’t cut it short by using insufficient ROM.

Finally, if the ROM is pushed too far, the lifter will begin to demonstrate undesirable compensations including dropping your chest, allowing your shoulder blades to tilt forward, and/or flaring your elbows. If you’re unable to keep your shoulder blades retracted and maintain a consistent arm path through the bottom position, there’s a good chance you’re trying to use excessive ROM. In all cases, errors can be corrected by re-adjusting the machine.

Avoid it: Lifters with shoulder injuries or instability might not tolerate as much shoulder extension at the bottom of the repetition, so feel it out on your “work up” sets and adjust the machine accordingly.

How to Progress the Chest Press Machine

When it’s time to ramp up your workload, traditional progression strategies such as adding weight or increasing repetitions and sets can work well with the chest press machine. In addition, machine designs are conducive to advanced training techniques such as drop sets and lengthened partials.

Increase Relative Effort

A straightforward progression strategy for resistance training involves increasing the level of effort — or proximity to failure — of each set. This strategy may involve adding weight and/or adding repetitions.

For example, consider a lifter who typically performs a set using 220 pounds (100 kilograms) for 10 repetitions. This set brings the lifter somewhat close to failure — Subjectively, they may report having three more reps left in the tank, or “repetitions in reserve.”

To increase relative effort, the lifter may simply add weight or perform one or more additional repetitions. Because a good chest press machine has “built-in” safety features, the lifter may feel more comfortable pushing their level effort closer to or even to failure compared to a barbell or dumbbell bench press.

Lengthened Partials

While pristine repetitions through full range of motion may be considered the pinnacle of lifting skill, it isn’t the only effective way to build muscle and strength. Legendary bodybuilding coach John Meadows commonly ended his high-intensity sets with partial range of motion reps. And science is beginning to recognize the potential value of partials.

A recent systematic review comparing full ROM training and partial ROM training reported trivial differences between strength and hypertrophy. (3) However, partial range of motion training was found to have slight advantage for hypertrophy when emphasizing the lengthened (stretched) position. (3) Lengthened partials appear to enhance tension and promote muscle hypoxia, which are mechanical- and chemical stimuli conducive to growth. (4)(5) 

The chest press machine offers a great opportunity to progress your training by adding lengthened partials to the end of your traditional full range of motion set.

The target muscles are lengthened in the bottom position of the chest press, so perform your partials in the bottom one-third to two-thirds of the repetition. Partials are great to tack onto the end of traditional sets. Shoot for three to six lengthened partial repetitions immediately after your full range of motion repetitions. Be warned: you’re in for a painful burn. By avoiding lockout, you’ll keep tension on your chest, bathing the muscle in metabolites and starving it of oxygen. (5)

Drop Sets

When it comes to intense training for your chest, few exercises can compare to the chest press machine performed with drop sets. Drop sets entail taking an exercise to, or close to, failure, reducing the weight, then immediately performing an additional set.

One to three “drops” are commonly performed, transforming a challenging set into a training bout that flirts with failure multiple times. Drop set protocols with one and three “drops” have been shown to be as effective for improving bench press strength as four traditional sets. (6) Moreover, the three-drop drop set protocol was superior to traditional sets for improving repetitions to failure (i.e. muscle endurance). (6)

To perform a three-drop drop set protocol, ideally use a cable stack (“selectorized”) chest press machine to minimize the time needed to change the weight. Perform the first set to or close to failure using a moderate weight (one which allows roughly 10 to 12 repetitions).

Reduce the weight 20 to 30% and immediately perform another set to or close to failure. Repeat this process of decreasing the weight by 20 to 30% for each drop until you have performed a total of four sets.

Benefits of the Chest Press Machine

Sure, you can press with a barbell or dumbbells, but a well-designed chest press machine offers several advantages — enhanced safety, a stable movement path, and a smooth resistance curve.

High Intensity Chest Training

Whether you train with heavy loads and grind through just a handful of reps or use light loads for marathon sets, safety is paramount. In case this claim isn’t self-evident, here’s the rationale: an injured lifter cannot train, and a lifter who cannot train loses gains. 

All forms of free-weight pressing, including the barbell and dumbbell bench press, require a trained spotter for safe execution. However, the designs of machines have “self-spotting” mechanisms built in. Meaning, if you fail on a repetition on a chest press machine, you’re unlikely to get choked out under a bar or displace your teeth with a dumbbell. Built-in safety features should instill confidence, allowing you to push your sets ever closer to failure and maximize gains.

Consistency For Mind-Muscle Connection

The levers and pivot points of typical chest machines constrain movement to a predictable path. While no two lifters press using the exact same technique due to differences in movement strategy, machine setup, and body dimensions, the constrained movement path promotes consistency for each individual user.

This consistency may allow you to develop a technique characterized by intentional and intense contraction of the target muscles. This conscious connection to the target muscle is known as the mind-muscle connection. Developing a strong mind-muscle connection has been suggested as a superior strategy for lifters who want to increase recruitment of a target muscle. (7) 

To develop a stronger mind-muscle connection, use lighter “work up sets” to consciously explore subtle variations in movement technique. For example, try slightly tucking or flaring your elbows, try holding your sternum a bit higher, or try applying a subtle rotational force to the handles. Machines provide more efficient and safer environments for cultivating a strong mind-muscle connection.

Superior Resistance Curve

Resistance training exercises are limited by the amount of load our muscles can overcome during the sticking point, or the most challenging portion of the movement. The sticking point for the barbell bench press occurs toward the beginning of the upward movement phase when the bar is just above the chest. (8) During the remainder of the movement, your muscles are not maximally challenged.

While the bands or chains may be used to overcome this potential limitation, these modifications require additional equipment, may be cumbersome to set up, and will likely never achieve the feel of a well-designed chest press machine. 

A well-designed machine varies the resistance applied to the lifter throughout the range of motion using levers and/or cams. While meta-analyses have shown no difference in training adaptations between variable resistance and traditional resistance training, these analyses include band- and chain-based variable resistance. (9)(10)

Studies specifically comparing variable resistance machines to free weight versions of the exercises have reported superior adaptations for the variable resistance groups including increased muscle torque and increased resistance to fatigue. (11)(12) While other evidence-based lifters wait for more research, hedge your bets by incorporating machine-based chest pressing.

Muscles Worked by the Chest Press Machine

Check out the placards or instruction cards on the chest press machines at your local gym. On each anatomy diagram, the entire upper front of the torso will be highlighted as “target muscles.” The chest press machine will undoubtedly light up your chest, as expected, along with parts of your shoulders and arms.

Pectoralis Major

As the name suggests, the chest press machine primarily targets your chest. Your pectoralis major is the largest and most visually prominent muscle of the chest by a longshot. Typical chest press machines resist an arm path that toes the line between flexion, or raising your arms directly in front of your body, and horizontal adduction, or moving your arms together in front of your body.

Your pectoralis major contributes to both movements. (13)(14) Moreover, the chest press machine appears to stimulate robust muscle activity in all parts of the broad, fanlike pectoralis major muscle. (15)

Triceps Brachii

Like the bench press, the chest press machine also trains your triceps brachii. Triceps muscle excitation has been shown to be lower during the chest press machine compared to the bench press when both exercises were performed at 80% of their respective 1-repetition maximum. (16) On the other hand, another study showed no difference in triceps brachii muscle excitation when both exercises were performed at 60% of 1-repetition maximum. (17)

Altogether, there is ongoing debate about whether the more stable conditions of the chest press machine are more or less conducive to triceps excitation. (16)(17) The answer may be dependent on individual differences of specific machine designs (e.g., which machine allows the lifter to handle more weight?). Either way, rest assured, your triceps are trained during the chest press.

Anterior Deltoid

The anterior deltoid, sometimes called the “front delts,” contribute to shoulder flexion and horizontal abduction, the movements combined during the typical chest press machine. (13)

Using a chest press machine with a neutral grip (palms facing each other) rather than an overhand (“pronated”) grip has been shown to promote more anterior deltoid activation, although the difference fails to reach statistical significance, and the practical relevance of these findings are questionable. (15)(18)

How to Program the Chest Press Machine

The chest press machine can be programmed into many different types of training splits — as a main exercise on “chest day,” on “push day” in a push/pull/legs split, as one of several compound lifts during a dedicated upper body workout, or as a part of a full-body routine.

As a Heavy Primary Exercise

When structuring workouts to build muscle or increase strength, it is common to frontload the heaviest multi-joint movements toward the beginning of the workout. This strategy makes sense, as high threshold motor units — the groups of muscle fibers with the most strength and greatest training potential — have not been fatigued by accumulating volume.

While a “strength purist” might program the barbell bench press as their primary horizontal pushing movement, the chest press machine can work just as well. To use the chest press machine as your primary heavy pushing exercise, work up to a challenging weight for two to four sets of five to 10 repetitions. Take generous three-to-four-minute rest intervals between sets. This protocol will build strength and size.

As a Moderate-to-Light Secondary Exercise

Not ready to fully embrace the machines? Keep a free weight exercise as your primary pressing movement and use the chest press machine as if it were an accessory exercise, or “pump work.” Use moderate-to-light weight and perform for high repetitions. The chest press machine can take the place of a triceps- or chest isolation exercise, such as pushdowns or pec flyes.

We know a wide range of loads are effective for building size and strength. (19)(20)(21) — So, don’t stress about percentages or 1-repetition maximum testing. Using a weight that you find “light to moderately heavy,” perform two or three sets. Perform enough repetitions to approach failure. Take two to three minute rest between sets.

As Part of a Superset or Alternating Set Routine

If your workout split allows you to pair exercises that hit opposing muscle groups in the same workout, you can save a ton of time. Supersetting is when no rest is taken between the paired exercises. If a traditional rest interval is taken between the opposing exercises, the programming strategy is called “alternating sets.”

For a killer chest and back workout, try pairing the chest press with a back exercise like a barbell bent-over row or a neutral-grip lat pulldown. To decide whether you will use supersets or alternating sets, choose whether you are optimizing for efficiency or fatigue management.

Supersets save more time, but could result in more fatigue. Although supersets typically avoid fatigue in the working muscles (“peripheral fatigue”), they may not provide enough rest to avoid accumulating systemic or central fatigue, which could interfere you’re your next set.

On the other hand, alternating sets provide more overall rest. They may also still save time relative to traditional straight sets, because most lifters will not require as much rest to recover between opposing exercises.

Chest Press Machine Variations

If you’re fortunate to train at a well-equipped gym, the standard chest press machine isn’t your only option. You may want to explore the gym to see if you have access to these variations.

Converging Chest Press Machine

The arms converge, or come together, throughout the upward movement phase when using a converging chest press machine. You’ll know a chest press is converging by inspecting the pivot points of the machine’s movement arms. On converging machines, the movement arms are angled inwards while, on traditional or non-converging chest press machines, the movement arms are directed straight ahead.

The converging chest press facilitates more range of motion toward peak contraction, or shortest muscle length of your pectoralis major. While some find the converging chest press machine feels more “natural,” machine designs vary. Basic technique guidelines apply to the converging machine. Set an appropriate seat height and seatback position, maintain retracted shoulder blades, and press along the path of the movement arms.

Incline Chest Press Machine

Just as the incline bench press may provide greater upper chest training compared to the flat bench press, the incline chest press machine may bias your upper chest more than the traditional chest press machine. (22)(23)(24)

The primary difference between the incline chest press machine and traditional chest press machine is the movement arm path. On the incline machine, the movement arms travel at an upward angle relative to your torso, while the traditional chest press machine’s movement arms travel roughly horizontal relative to your torso.

Although exercise technique and setup is similar between the two exercises, the initial position of the handles should be higher for the incline chest press machine than the traditional chest press. Adjust the seat height so the handles are midway between your mid-chest and collarbones. Push along the natural path of the movement arms with your wrists straight. Lower with control and transition into the next repetition without bouncing out of the bottom position.

Smith Machine Chest Press

Looking for a hybrid exercise between chest press machine and barbell bench press? Consider the Smith machine chest press. Like the standard chest press machine, the Smith machine chest press constrains the movement path and likely has some built-in safety features, such as adjustable range of motion limiters.

The barbell bench press and Smith machine chest press are both performed from a lying position, both use a pronated (overhand) grip on a straight bar, and neither incorporate the variable resistance patterns of lever- or cam-based chest press machines.

Counterbalanced Smith machines negate the weight of the bar, meaning the unloaded bar feels virtually weightless. Obviously, you’ll need to add slightly more weight to counterbalanced Smith machines than non-counterbalanced.

Smith machines use a hook-like mechanism to safely un-rack and re-rack the barbell on its tracks. Become familiar with the wrist-motion required to operate this mechanism and, in anticipation of this movement, pre-position your wrists slightly in the other direction before your set.

Finally, position yourself appropriately on the bench. In contrast to bench press, which is set up with the bar above your neck, you will need to start with the bar above your mid-chest on the Smith machine as it tracks vertically throughout the exercise.

FAQs

Chest Terminator — Rise of the Machine Press

A well-designed chest press machine may feel like it has been sent from the future to improve your gains and protect you from harm. If you accept the help of the machine and apply the programming recommendations above, it will soon be Judgement Day for your lagging chest. 

References

1. Hernández‐Belmonte, A., et al. (2023). Adaptations in athletic performance and muscle architecture are not meaningfully conditioned by training free‐weight versus machine‐based exercises: Challenging a traditional assumption using the velocity‐based method. Scandinavian Journal of Medicine & Science in Sports. Advance online publication. DOI: 10.1111/sms.14433.
2. Grgic, J., Mikulic, I., & Mikulic, P. (2021). Acute and long-term effects of attentional focus strategies on muscular strength: A meta-analysis. Sports, 9(11), 153.
3. Wolf, M., et al. (2023). Partial vs full range of motion resistance training: A systematic review and meta-analysis. International Journal of Strength and Conditioning, 3(1).
4. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126, 30-43.
5. Goto, M., Maeda, C., et al. (2019). Partial range of motion exercise is effective for facilitating muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. The Journal of Strength & Conditioning Research, 33(5), 1286-1294.
6. Fasihiyan, M., et al. (2023). The effects of a single or multi-step drop-set training compared to traditional resistance training on muscle performance and body composition. Scientific Journal of Sport and Performance, 2(3), 410-422.
7. Schoenfeld, B. J., & Contreras, B. (2016). Attentional focus for maximizing muscle development: The mind-muscle connection. Strength & Conditioning Journal, 38(1), 27-29.
8. Kompf, J., & Arandjelović, O. (2017). The sticking point in the bench press, the squat, and the deadlift: Similarities and differences, and their significance for research and practice. Sports Medicine, 47, 631-640.
9. Andersen, V., et al. (2022). Comparing the effects of variable and traditional resistance training on maximal strength and muscle power in healthy adults: A systematic review and meta-analysis. Journal of Science and Medicine in Sport.
10. Dos Santos, W. D. N., et al. (2018). Effects of variable resistance training on maximal strength: a meta-analysis. The Journal of Strength & Conditioning Research, 32(11), e52-e55.
11. Staniszewski, M., Mastalerz, A., & Urbanik, C. (2020). Effect of a strength or hypertrophy training protocol, each performed using two different modes of resistance, on biomechanical, biochemical and anthropometric parameters. Biology of Sport, 37(1), 85-91.
12. Walker, S., Hulmi, J. J., Wernbom, M., Nyman, K., Kraemer, W. J., Ahtiainen, J. P., & Häkkinen, K. (2013). Variable resistance training promotes greater fatigue resistance but not hypertrophy versus constant resistance training. European Journal of Applied Physiology, 113, 2233-2244.
13. Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
14. Ackland, D. C., & Pandy, M. G. (2011). Moment arms of the shoulder muscles during axial rotation. Journal of Orthopaedic Research, 29(5), 658-667.
15. Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparison of muscle activity between the horizontal bench press and the seated chest press exercises using several grips. Journal of Human Kinetics, 87, 23.
16. Coratella, G., et al. (2020). Specific prime movers’ excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. European Journal of Sport Science, 20(5), 571-579.
17. Saeterbakken, A. H., van den Tillaar, R., & Fimland, M. S. (2011). A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. Journal of sports sciences, 29(5), 533-538.
18. Vigotsky, A. D., et al. (2018). Interpreting signal amplitudes in surface electromyography studies in sport and rehabilitation sciences. Frontiers in physiology, 985.
19. 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.
20. 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
21. Weakley, J., et al. (2023). Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance. Sports Medicine-Open, 9(1), 1-10.
22. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722
23. Chaves, S. F., et al. (2020). Effects of horizontal and incline bench press on neuromuscular adaptations in untrained young men. International Journal of Exercise Science, 13(6), 859.
24. Cabral, H. V., et al. (2022). Non‐uniform excitation of the pectoralis major muscle during flat and inclined bench press exercises. Scandinavian Journal of Medicine & Science in Sports, 32(2), 381-390.

Featured Image: Prostock-studio / Shutterstock

The post How to Use the Chest Press Machine: A Detailed Guide to Build Upper Body Muscle appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

When it comes to massive deadlifts, Rauno Heinla comes, he sees, and he almost always conquers. The seasoned veteran strongman now has another conquest to boast about. On July 22, 2023, during the 2023 Tartu Rammumees ja Rammunaine (TRJR) contest, Heinla successfully locked out a 540-kilogram (1,190.5-pound) 18-inch deadlift. An 18-inch deadlift is characterized by having athletes pull a barbell loaded with large diameter plates, leaving the bar 18 inches from the floor. Heinla’s mark is a World Record, surpassing the previous high bar by 2.5 kilograms (5.5 pounds). The athlete wore a lifting belt and utilized lifting straps to help with the pull.

The past record belonged to 2020 World’s Strongest Man (WSM) champion Oleksii Novikov, who finished an 18-inch deadlift of 537.5 kilograms (1,185 pounds) en route to his WSM title. Now, the record is in the 41-year-old Heinla’s possession — who adds to his hallowed reputation as one of the globe’s greatest deadlifters. Novikov offered Heinla a simple “congratulations” in the comments section of the Instagram post showcasing the record-breaking 18-inch deadlift.

A record deadlift of any variation is nothing new to Heinla. If anything, based on his productive 2022, it might be a surprise it took the Estonian athlete this “long” to add another deadlift accomplishment to his resume.

In early June 2022, Heinla broke the Silver Dollar deadlift World Record with a pull of 579.7 kilograms (1,278 pounds) at the 2022 Silver Dollar Deadlift Estonian Championship (SDDEC). He would follow that performance by breaking the Master’s Deadlift World Record with a pull of 476 kilograms (1,049.4 pounds), winning him the 2022 World Deadlift Championships (WDC) title.

Per his page on Strongman Archives, Heinla has had a highly active competitive run in recent months, most notably finishing as the runner-up in both the 2022 Master’s World’s Strongest Man (MWSM) and the 2023 Australia’s Strongest International (ASI). However, none of his recent full competition achievements can compare to now owning three separate deadlift World Records in three separate pulling events.

After securing another pulling World Record, Heinla will likely shift his focus to one of the biggest unicorns in strength sports: the all-time deadlift World Record of 501 kilograms (1,104.5 pounds) set by Hafthor Björnsson in May 2020. Heinla will get the opportunity to make history as a member of the 2023 WDC roster, which will take place as a part of the 2023 Giants Live World Open (GLWO) on September 2, 2023, in Cardiff, Wales.

The Giants Live organization is offering a $55,000 prize to any 2023 WDC athlete who can break the record and deadlift at least 505 kilograms (1,113.3 pounds). If there were a pick for any strongman capable of reaching the milestone, Heinla would undoubtedly be one of the more plausible options.

Featured image: @rauno_heinla on Instagram

The post Rauno Heinla Pulls Another World Record with 540-Kilogram (1,190.5-Pound) 18-Inch Deadlift appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Jordan Mica is not your average 11-year-old. The young athlete might enjoy some typical childhood staples — playing video games, coming home when the streetlights turn on — but he throws being an accomplished powerlifter into that mix. He is no slouch and continues to demonstrate why he might be a bona fide superstar as fans of the strength sport watch him grow up.

On July 22, 2023, the administrator of Mica’s Instagram account shared an update on his latest exploits as a 56-kilogram competitor. A clip from the 2023 USA Powerlifting (USAPL) Barbell Brigade Open features Mica squatting 80 kilograms (176.3 pounds), bench pressing 42.5 kilograms (93.7 pounds), and deadlifting 90 kilograms (198.4 pounds). According to the caption of the post, all of the top lift stats are all-time raw competition PRs for Mica. At the time of this writing, while shining with strength milestones, it is unclear how Mica fared in the overall competition. The same clip does show Mica receiving a medal, but the distinction wasn’t specific.

In terms of assistive equipment for his lifts, it doesn’t appear Mica needed much help, who weighed in at 53.4 kilograms (117.7 pounds) during the contest. Mica didn’t wear a lifting belt or wraps for any of his top lifts. Knee sleeves for his squat were the extent of his additional equipment. Mica achieved his top deadlift pull from a conventional stance while utilizing a mixed grip. He competed in the contest beltless and raw, adding to his mystique as a rapidly-developing powerlifter.

Notably, the athlete locked out all nine of his allotted attempts.

Here’s an overview of Mica’s performance at the 2023 USAPL Barbell Brigade Open:

Jordan Mica | 2023 USAPL Barbell Brigade Open Top Stats

• Squat — 80 kilograms (176.3 pounds) | All-Time Competition Best
• Bench Press — 42.5 kilograms (93.7 pounds) | All-Time Competition Best
• Deadlift — 90 kilograms (198.4 pounds) | All-Time Competition Best
• Total — 212.5 kilograms (468.4 pounds) | All-Time Competition Best

Mica, whose parents choose not to have him lifting year-round, apparently had a different approach to his pre-competition training. The caption of Mica’s competition post dictates that the athlete participated in wrestling and jiu-jitsu in addition to spending quality time with barbells, refining his technique. Such a “balanced” preparation process appears to have benefitted Mica’s strength prospects to a personal boundary-breaking degree.

When considering that Mica doesn’t practice strength-training year round, it becomes easier to see his ceiling as a powerlifter. For an athlete of any age to showcase this much strength despite only specific periods where he actually lifts weights is an excellent sign of his long-term prospects. Time will only tell for Mica, but these are the kinds of happenings usually only derived from the career of an established powerlifting star.

Featured image: jordan_mica on Instagram

The post 11-Year-Old Jordan Mica (56KG) Scores 4 New Competition PRs Including 80-Kilogram (176.3-Pound) Squat appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

The annual World’s Strongest Nation (WSN) is a fitting battle of strength between two international superstars. This year, with former World’s Strongest Man (WSM) champions Eddie Hall (2017) and Martins Licis (2019) once again captaining Team UK and Team USA, respectively, the contest is sure to present another entertaining gauntlet in Liverpool, England. That’s especially true now that both superstars know who’s on their team.

On July 22, 2023, the Giants Live organization — which organizes the WSN and promotes the competition — revealed the full rosters for Team UK and Team USA over its Instagram page. Both lineups are star-studded with some of the biggest active names in strongman and strongwoman. The contest is scheduled to take place across the pond on November 18, 2023.

Here’s an overview of the Team UK roster at the 2023 WSN:

2023 World’s Strongest Nation Roster | Team UK

• Eddie Hall | Captain
• Donna Moore
• Andrea Thompson
• Rebecca Roberts
• Lucy Underdown
• Tom Stoltman
• Luke Stoltman
• Mark Felix
• Gavin Bilton

Team UK has a few unique qualities. They are as follows:

Team UK By The Numbers

• Two former WSM champions (Hall in 2017, Tom Stoltman from 2021-2022)
• Three former World’s Strongest Woman champions (Moore in 2016-2017, 2019, Thompson in 2018, Roberts in 2021)
• The current strongwoman deadlift World Record holder (Underdown, 300 kilograms/661.4 pounds from 2021)
• The current Wrecking Ball Hold World Record holder (Felix, time of 2:20.49 from 2022)

Here’s a rundown of the Team USA roster at the 2023 WSN:

2023 World’s Strongest Nation Roster | Team USA

• Martins Licis | Captain
• Gabi Dixson
• Inez Carrasquillo
• Nadia Stowers
• Victoria Long
• Trey Mitchell
• Evan Singleton
• Kevin Faires
• Spenser Remick

Team USA also has a few distinctive attributes. They are:

Team USA By The Numbers

• One former WSM champion (Licis in 2019)
• The two-time reigning Shaw Classic (SC) champion (Mitchell from 2021-2022)
• The 2023 Giants Live Strongman Classic (GLSC) champion (Singleton)
• The 2023 Arnold Strongwoman Classic (ASWC) champion (Long)
• The Dinnie Stones World Record holder (Faires, 31 feet and seven inches from 2023)
• The strongwoman Log Lift World Record holder (Carrasquillo, 145.9 kilograms/321.6 pounds from 2023)

With such a diverse catalog of achievements and repertoire of skill sets, the 2023 WSN seems like a balanced duel of strength on paper between both teams.

There aren’t many team-oriented contests in strongman and strongwoman, let alone any like the WSN, that feature so many accomplished athletes. One thing’s for sure — these two squads should put on a unique show in Liverpool this fall.

Featured image: @giantslivestrongman on Instagram

The post 2023 World’s Strongest Nation Team Rosters Revealed appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

In early 2023, Hafthor Björnsson revealed he would be returning to both professional strongman and powerlifting. However, after notable feats of progress in training, the former 2018 World’s Strongest Man (WSM) champion tore his left pectoral muscle, temporarily derailing some of his planned competitive timeline. As he continues working to regain strength, Björnsson recently revealed he’s been busy in other avenues.

On July 20, 2023, Björnsson posted a video to his YouTube channel where he explained how he used a new (total) $116,000 investment to expand his personal gym in Kópavogur, Iceland. The athlete seemingly thought of every avenue, purchasing and showcasing various high-quality pieces of equipment focused on building leg, upper body, and back strength.

In order to make space for his new pieces of equipment — which are primarily for larger-sized athletes — Björnsson purchased the unit next door to his gym’s primary facility. Here’s an overview of what he ran through in the video:

Belt Squat

Björnsson said his new belt squat machine was his favorite purchase. The machine allows an athlete to perform squats without a barbell and without additional pressure on the neck, shoulders, and back muscles. Athletes lock into the machine by wearing a belt from a seated position.

“This is the belt squat, which is probably the best investment that I have made,” Björnsson explaned. “Because I’ll be able to train my legs right away … I’ve been wanting this for years, and finally I own one.”

Lying Hamstring Curl

A lying hamstring curl allows athletes to build muscle and strength in their hamstrings by either curling with both legs or performing a single-leg variation from a prone position. Björnsson’s new curl machine was almost double the size of a traditional machine.

Standing Calf Raise and Leg Extension

Like most of his equipment, Björnsson’s calf raise machine could load more weight than standard machines, making it a potentially ideal implement for more robust, bigger athletes. Meanwhile, the leg extension machine was more of a traditional variety and will help mold quad muscles accordingly.

Flat Chest Press and Incline Chest Press Machines

Björnsson placed his flat chest press and incline chest press machines near the entrance of his new unit to accommodate athletes seeking to refine their pectoral muscles. Both present quality options to work out the chest as alternatives to a more traditional barbell bench press.

Combo Pec Flye-Reverse Flye, Cable Machine, and Inverse Leg Curl

Further along in his tour, Björnsson presented a dual-purpose upper body machine to perform chest flyes as well as rear delt flyes. He also displayed an adjustable cable machine to isolate and contract upper-body muscles from a variety of angles. The inverse leg curl machine presents a change of pace but is nonetheless an effective way to work on balance and functional strength from an unconventional position, similar to the bodyweight-only Nordic hamstring curl. The exercise could be more challenging for larger athletes, given how much bodyweight they have to lift, and the inverse curl machine allows resistance to be added to assist the movement.

Björnsson appeared to be a big fan of the latter.

“It [the inverse curl] is very cool for heavy guys,” Björnsson said. “It is a killer for the hamstrings. The more weight you put on, the easier it gets. I think it was made for big guys, because big guys have a hard time doing this specific movement.”

Seal Row, Hip-Quad Machine, Hack Squat

To finish his tour, Björnsson introduced the seal row, equipment with athletes performing a strict barbell row variation. The difference is that athletes lay face down on the seal row bench to perform the row, taking the legs and lower back out of the equation. The hip-quad machine effectively isolates the thigh muscles, and a hack squat demands a lot more from the quads than a barbell squat due to the machine’s positioning, while also providing upper body support which reduces lower back fatigue.

Per a July 2023 Instagram post, Björnsson is well on his way toward complete recovery after his pec injury. The athlete clarified he was starting to regain a “full range of motion” and was “feeling better” by the week. Perhaps, when healthy in due time, he’ll start using his new equipment all around in earnest.

Featured image: @thorbjornsson on Instagram

The post Hafthor Björnsson Reveals Gym Expansion — $116,000 Worth of Machines and Equipment appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

High-quality bumper plates are ideal for home gyms because they’re versatile, less likely to damage your floors, and quieter than cast iron plates. You can’t drop metal weight plates, but you can drop bumper plates because their rubber coverings absorb shock. Bumper plates are more expensive than most cast iron and steel plates since they have extra materials and undergo a longer manufacturing process. However, the benefits of bumper plates for home gym owners often outweigh the higher cost.

Bumper plates come in various styles and are available in a wide range of price points. If you feel overwhelmed with all of the options, don’t fret — we used our experience with different bumper plates and relied on the input of our friends in the fitness community to create a list of the eight best bumper plates. Whether you’re a competitive weightlifter or you lift weights to stay strong and healthy, you can find an option below that works for you.

Our Top Picks for the Best Bumper Plates

• Best Bumper Plates Overall: REP Fitness Black Bumper Plates
• Best Budget Bumper Plates: Titan Fitness Economy Black Bumper Plates
• Best Bumper Plates for CrossFit: Rogue Fitness Echo Bumper Plates
• Best Competition Bumper Plates: Rogue Fitness KG Competition Plates (IWF)
• Best Urethane Bumper Plates: Titan Fitness Urethane Bumpers
• Most Durable Bumper Plates: REP Fitness Hi-Temp Bumper Plates
• Most Accurate Bumper Plates: Eleiko IWF Weightlifting Competition Plate
• Best Crumb Rubber Bumper Plates: Bells of Steel Crumb Bumper Plates

Best Bumper Plates Overall: REP Fitness Black Bumper Plates

REP Fitness Black Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

Check Price

Pros

• Can buy them as pairs or in sets of 160 to 340 pounds
• White numbers allow you to identify the weights easily
• Molded hooks on the steel inserts for enhanced durability
• Tested to withstand 12,000 drops from eight feet high

Cons

• Can be expensive

The REP Fitness Black Bumper Plates win our award for the best bumper plates overall due to their high-quality build, accurate weights, and strong performance.

They boast high-density rubber that should look like new even after years of use. REP has tested the plates by dropping them 12,000 times from an eight-foot height. If they can withstand that much abuse, they can easily tolerate garage gym usage.

The rubber has a matte finish to help make them easier to grip if your hands are sweaty or moisture from humidity in your garage accumulates on them. Yet another impressive feature is the hooks on the steel inserts, which mold into the plates to help prevent them from popping off. REP hasn’t disclosed the plates’ Shore A Durometer rating (how bouncy they are) but claims they have a minimal bounce.

What’s especially noteworthy is that the 10-pound plates are one inch thick compared to other 10-pound bumper plates that are only 0.8 inches thick. Most brands recommend not dropping barbells loaded with only 10-pound plates because the plates can easily bend or crack. But since the REP Fitness 10-pound black bumper plates are thicker than most, you can drop them from overhead.

REP’s black bumper plates can be pricier than other brands, especially if you buy them in pairs instead of a set. However, as of this writing, REP offers free shipping on all orders, which helps offset the higher cost of the plates.

I haven’t personally used these weight plates, but they’re popular amongst the community of Street Parking, the online functional fitness programming I follow. Street Parking members praise the plates’ durability and speak highly of REP’s customer service team. If you’re in the market for top-notch bumper plates that will last for years and don’t cost an arm and a leg, the REP Fitness Black Bumper Plates could be for you.

RELATED: Best Barbells for Powerlifting, CrossFit, Olympic Weightlifting, and More

Best Budget Bumper Plates: Titan Fitness Economy Black Bumper Plates

Titan Fitness Economy Black Bumper Plates

• Weight range: 10 to 100 pounds
• Weight tolerance: Three percent
• Materials: Rubber, steel inserts
• Thickness: 25 to 86 millimeters (0.98 to 3.39 inches)

Check Price

Pros

• Raised plate lip makes it easy to load and unload your barbell
• White lettering and pound markings for quick weight identification
• Can purchase them as pairs or singles or in sets

Cons

• Higher weight tolerance
• May be covered in oil when you first get them

As I’ll discuss below, bumper plates have many benefits. What’s not always so great about them is the price. Because there is so much extra material, they cost more than cast iron plates. If you’ve been trying to find an affordable set of bumper plates so you can put more money towards other high-quality home gym equipment, the Titan Fitness Economy Bumper Plates may be the solution.

As of this writing, they cost anywhere from $1.87 to $2.50 per pound. This price point is much lower than other brands, whose plates start at around $4.00 per pound. Like more premium bumper plates, the Titan Fitness Economy Bumper Plates feature dense rubber and stainless steel inserts. Many cheap bumper plates have aluminum or brass inserts, which tend to pop off more easily. It’s nice to see that Titan managed to find a balance between durability and affordability.

Titan hasn’t provided the durometer rating for the Economy Bumper Plates but states they have a medium bounce. This should help put your mind at ease if you don’t want your weights rebounding too high when you drop them.

The plates have a weight tolerance of three percent, meaning that each one has to weigh within three percent of the listed weight. For home gym owners who train for overall health and wellness, this isn’t a big deal. However, competitive athletes who prefer to be precise when tracking their lifts may want to consider another option.

Another thing to note is that the plates may arrive covered in a layer of grease. Manufacturers sometimes coat their plates in oil during construction, and the oil remains when the plates are packaged and shipped. If your bumper plates arrive this way, you can wipe them with a rag and dish soap to remove some of the grease.

Best Bumper Plates for CrossFit: Rogue Fitness Echo Bumper Plates

Rogue Fitness Echo Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

Check Price

Pros

• Black and white contrast gives them an elegant appearance
• More affordable than a lot of other Rogue Fitness equipment
• Approved for use for the Army Combat Fitness Test (ACFT)
• Three-year warranty on the 25- to 45-pound plates

Cons

• Can’t drop the 10-pound plates when used on their own
• Can’t load the barbell with very heavy weight due to their thickness

I’ve been a member of a couple of different CrossFit boxes, one of which used the Echo Bumper Plates, so I can attest to their quality and ability to withstand daily, heavy use. Whether I was doing the Olympic lifts (the snatch and clean and jerk), the powerlifts (squats, deadlifts, and bench presses), or other common CrossFit movements like thrusters, they performed well. 

The raised lip allows for easy loading and unloading of the barbell, which is helpful in CrossFit, where you may have to change weights quickly in the middle of a workout. The plates also look aesthetically pleasing with the contrast of white lettering against the black rubber.

The Echo plates are available in pairs of 10, 15, 25, 35, and 45 pounds, as well as sets of 160, 230, and 260 pounds. Their thickness ranges from 0.83 inches for the 10-pound plates to 2.4 inches for the 45-pound plates. While the 45-pound plates are thinner than many other bumper plates on the market, you can still only fit four to five of them on a barbell, depending on the sleeve length. These plates may not be suitable for super heavy powerlifting workouts since the max weight you can load is less than 500 pounds.

With a Shore A Durometer rating of 88, these Rogue Fitness plates have a medium to low bounce. However, due to their thinner diameter, you can’t drop a barbell loaded with only 10-pound plates. Doing so could cause the plates to crack or bend.

Rogue Fitness equipment tends to be expensive, but the Echo Bumper Plates are one of the brand’s more budget-friendly items. The affordable price is an attractive feature for CrossFitters who want to build a home gym without breaking the bank.

RELATED: Best Kettlebells for CrossFit, Beginners, and More

Best Competition Bumper Plates: Rogue Fitness KG Competition Plates (IWF)

Rogue Fitness KG Competition Plates (IWF)

• Weight range: 10 to 25 kilograms (22 to 55 pounds)
• Weight tolerance: 15 grams
• Materials: High-density rubber, chrome-plated steel disc insert
• Thickness: 1.15 to 2.5 inches

Check Price

Pros

• Vibrant colors
• Manufactured to International Weightlifting Federation (IWF) standards
• Dead bounce
• Thinner than training bumper plates, so you can fit more weight on the bar
• Rubber flanges around the inserts protect the rest of the plates from excess wear and tear

Cons

• Expensive

For competitive Olympic weightlifters who may want to train with the same equipment used in weightlifting meets, the Rogue Fitness Competition Bumper Plates are a solid choice. Their bright colors conform to the international color-coding system for weight plates. They have a 50.4-millimeter collar opening, so they’ll fit on any Olympic barbell and maintain their hold on the sleeves — you won’t have to worry about them sliding off if you prefer not to use collars.

They boast a disc insert coated with hard chrome that’s unlikely to pop off, even after hundreds of drops. Rubber flanges surround the inserts to prevent metal-on-metal contact when the plates are loaded on a barbell or stored on a rack. The flanges also help protect the inserts and raised lettering on the plates from scuffs and other damage. You can rest assured that these plates will look like new for a long time.

They’re thinner than training plates, which allows elite lifters to fit more plates on the barbell. They have a Shore A Durometer rating of 94, meaning the rubber is harder and offers a dead bounce, so the barbell won’t roll away from you or rebound high when you drop it. The low bounce also reduces friction and helps prevent the plate inserts from coming loose.

Like all competition bumper plates, these Olympic bumper plates are expensive. They undergo stricter manufacturing standards to ensure they conform to IWF standards. Plus, they have a 15-gram weight tolerance, meaning they’re pretty darn close to the stated weights. That attention to detail is great for lifters who want to be as precise as possible with their weights when training, but it requires a higher price tag.

Still, if you want a set of competition bumper plates that can handle frequent drops and high-volume training, you can’t go wrong with these Rogue bumper plates.

Best Urethane Bumper Plates: Titan Fitness Urethane Bumpers

Titan Fitness Urethane Bumper Plates

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

Check Price

Pros

• Bright colors with contrasting gray numbers
• Thinner than standard bumper plates to allow you to fit more plates on the barbell
• Textured surface and raised lip make them easy to carry around

Cons

• No 15-pound plate available
• 10-pound plate is shorter than the heavier ones

Urethane is a durable type of rubber known for its ability to withstand exposure to weather and not crack when used on rough surfaces. Urethane bumper plates like the ones from Titan Fitness are a solid choice if you train outside or work out with other people often because they can handle nearly anything you put them through.

Another advantage is that if you get colored urethane bumper plates, the colors should remain vibrant for years. Plus, the plates have a dead bounce since urethane is a harder rubber. A minimal bounce will put less wear and tear on the plates’ inserts, and the weights will make less noise when you drop your barbell.

Many companies sell urethane plates, including popular brands like Rogue Fitness and American Barbell. However, they get them from the same few manufacturers. The brands then slap their logos on them and sell them at various prices. Regardless of who you buy them from, they almost always cost more than regular bumper plates because urethane is an expensive material.

That said, Titan offers some of the lowest prices on its urethane plates, and we recommend going with this brand if you want these types of weights. You’ll get the same quality and durability as you would from the more expensive companies.

Most Durable Bumper Plates: REP Fitness Hi-Temp Bumper Plates

REP Fitness Hi-Temp Bumper Plates

• Weight range: Five to 45 pounds
• Weight tolerance: Guaranteed to within 0.5 pounds
• Materials: Recycled, vulcanized rubber; stainless steel insert
• Thickness: One to 3.75 inches

Check Price

Pros

• Environmentally friendly
• Made in the US
• Can be used indoors or outdoors
• Suitable for high-traffic gyms

Cons

• May have a strong odor when you first get them
• Can’t fit many plates on the barbell
• High and unpredictable bounces when you drop them

Like urethane plates, most fitness companies that sell hi-temp plates get them from the same factory (the Hi-Temp factory in Tuscumbia, AL), put their brand’s logo on them, and sell them directly to consumers. We recommend purchasing hi-temp bumper plates from REP Fitness because REP sells them for a reasonable price — starting at around $2.40 per pound — and offers free shipping on all orders as of this writing. Free shipping is a big deal since other brands may charge $50 or more to ship their bumper plates, depending on where you live.

The REP Fitness hi-temp plates are some of the most durable bumper plates you can buy. They’ll last through frequent drops on concrete and heavy usage in high-traffic gyms. Environmentally-conscious buyers will also appreciate that the plates are made with recycled rubber.

The plates have a few disadvantages. For one, the recycled rubber is softer than the virgin rubber used in standard bumper plates. The plates bounce much higher and more unpredictably, so you have to be extremely careful when dropping them in a small space. They can also have a strong rubber smell when you get them, and you may need to air them out for a few days before you can use them if the odor bothers you.

Still, buying hi-temp bumper plates from REP may be the right decision if you train outdoors frequently and don’t want to worry about the rubber deteriorating.

Most Accurate Bumper Plates: Eleiko IWF Weightlifting Competition Plate

Eleiko IWF Weightlifting Competition Plates

• Weight range: 10 to 25 kilograms (22 to 55 pounds)
• Weight tolerance: 0.05 percent
• Materials: SBR rubber; zinc-steeled insert
• Thickness: One to 3.75 inches

Check Price

Pros

• IWF-certified
• Large raised lip
• 10-year warranty
• Thin profile
• Tested to hold up to 100,000 drops

Cons

• Expensive
• Sold individually

If you want to ensure your weights are as precise as possible, you won’t find more accurate plates than the Eleiko IWF Weightlifting Competition Plates. They have a 0.05-percent weight tolerance, the lowest we’ve seen on any set of bumper plates.

Another thing that impresses us is their slim profile. The heaviest plate is 2.28 inches thick, almost 70 percent thinner than some regular bumper plates on the market. You can load a 15-kilogram barbell with up to 215 kilograms (473 pounds) and a 20-kilogram barbell with up to 290 kilograms (638 pounds). They also have a larger raised lip than other bumpers, so you shouldn’t struggle much when loading and unloading all of those plates.

These are high-end plates meant for serious weightlifters or elite training facilities. Eleiko sells them individually, and one plate starts at around $27 per kilogram. But they’re nearly indestructible. They’re made with SBR, a synthetic rubber known for its abrasion resistance and longevity. Eleiko tested them by dropping them 100,000 times, and the plates survived.

Additionally, to prove that Eleiko stands behind its competition plates, it offers an unmatched 10-year warranty on them. If you have the budget available and never want to worry about replacing your bumper plates, these plates can be a great addition to your gym.

Best Crumb Rubber Bumper Plates: Bells of Steel Crumb Bumper Plates

Bells of Steel Crumb Bumper Plates

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Crumb rubber, stainless steel insert
• Thickness: 0.8 to 3.9 inches

Check Price

Pros

• Inserts have three anchor points to prevent them from coming off
• Can buy in pairs or in sets up to 520 pounds
• Color flecks for easy weight identification
• Reasonably priced

Cons

• Can’t drop the 10-pound plates on their own
• May have a strong rubber odor when you first get them

The Bells of Steel Crumb Bumper Plates are another excellent option for those who train outdoors. Made of recycled rubber, they’re softer than other bumper plates but still quite durable. You can purchase them in pairs from 10 to 55 pounds or mix and match various pairs to create a custom set, which is handy if you know the specific amount of weight you need.

The Bells of Steel crumb bumpers are black but have color flecks that correspond to the international color-coding system. The 55-pound plates have red flecks, the 45-pound plates have blue flecks, and so on. We also like that they’re slimmer than some of the competition. For example, the 45-pound plate is just 3.1 inches, at least half an inch thinner than other crumb or hi-temp bumper plates of the same weight. You’ll be able to fit more plates on the bar before you run out of room.

You can’t drop the 10-pound plates if they’re the only plates on the barbell because they may bend and become unusable. This isn’t an issue that’s unique to Bells of Steel, though. The plates may also have a strong rubber smell when they arrive. However, it should dissipate after a few days if you leave them outside to air out.

How We Chose the Best Bumper Plates

There’s no shortage of bumper plates on the market, so we made it our mission to narrow down the options to the eight best products. The bumper plates on the list above include ones we’ve used ourselves or come highly recommended by other fitness enthusiasts we know. We also only chose brands we know are reputable, have good customer service, and stand behind their products.

Factors such as price, durability, and training style also went into our decision-making. We recognize that everyone has different budgets and that most people can’t afford to replace weight plates often. The ones on our list should last for at least a couple of years in home gym settings. Some products may even last for years in commercial gyms, where they take more abuse. We also considered that everyone has different goals and included bumper plates that are suitable for competitive athletes, recreational lifters, CrossFitters, and more.

Benefits of Bumper Plates for Home Gyms

For almost anyone who trains in a home gym, bumper plates are the way to go. They have several advantages over steel or cast iron plates that make them an excellent choice for home gyms:

• They are quieter than metal plates. A barbell loaded with bumper plates won’t be completely silent when you drop it, but it will make fewer clanging noises and cause fewer vibrations than if you had iron plates on it.
• They may cause less damage to your floor. Bumper plates can prevent damage to your floor because the rubber absorbs shock and bounces when you drop them. I’ve used bumper plates on the cement floor in my garage for years with nothing except a ¼-inch thick mat covering the floor. I’ve been fortunate to have never caused any cracks in the garage floor. However, I should mention that the highest I drop my weight from is about knee height, and that is only when I know I’m not going to complete a deadlift rep. If I plan on dropping my weights from overhead, I use crash pads.
• They are durable. The rubber surrounding a bumper plate’s core leaves very little metal uncovered. They can withstand exposure to moisture and be dropped on concrete without chipping. 
• They have the same diameter, regardless of weight. Bumper plates all have the same diameter, generally 17.72 inches, whether they weigh 10 or 55 pounds. Conversely, iron plates have different diameters, with the lighter weights being several inches smaller than the heavier ones. Loading the bar with 10-pound metal plates means you’d have to bend over further to grip the bar for lifts like deadlifts or cleans, potentially putting your lower back in a compromising position. Because bumper plates have a uniform diameter, you won’t have to lift the barbell from a deficit even if you load it with lighter weights.
• They are safer to lift with when you don’t have a spotter. If you work out at home, chances are that you train by yourself often. Solo training may make you more hesitant to attempt new PRs, especially if you use squat stands instead of a power rack. You may feel more confident using bumper plates knowing you can drop the weight if needed without causing significant damage to your floor.

Are Bumper Plates Harder to Lift?

Bumper plates are not harder to lift — they can actually make your lifts feel easier! It’s not because bumper plates are lighter, though. A 45-pound metal plate and a 45-pound bumper plate weigh the same. However, bumper plates have more volume due to their rubber coverings. Therefore, they take up more space on a barbell’s sleeves. This places the weight further away from your center of gravity (in this case, your hands) and allows for more whip (bending of the bar) to occur, resulting in a lift that feels lighter.

What To Look For When Buying Bumper Plates

Before you jump online and start searching for bumper plates, consider the criteria below to determine the right ones for your needs.

Type of Bumper Plate

One of the first things you should do when shopping for a bumper plate set is to narrow down which type of bumper plate you want. Doing so will dictate several of the other important factors discussed below.

You’ll typically find four different types of bumper plates on the market:

• Standard bumper plates – Standard bumper plates usually made consist of all-black rubber. They’re common in commercial gyms, especially CrossFit gyms, but many home gym owners opt for them as well. Standard bumper plates range in thickness from 0.75 to around 3.4 inches, with the thickness increasing as the weight goes up. They have a low to medium bounce.
• Competition bumper plates – These are the plates you’ll see used in weightlifting competitions. The color bumper plates allow judges, coaches, and audience members to count how much weight is on the bar when an athlete attempts a lift. They’re often calibrated to be within 0.15 percent of the listed weight. They have a dead bounce and are thinner than standard bumper plates, with the heaviest plate being up to 2.15 inches thick. Thinner plates allow elite athletes to fit as much weight on the bar as possible.
• Crumb bumper plates – Crumb bumper plates are also known as hi-temp bumper plates. They are made from softer, recycled rubber and bounce higher than any other type of bumper plate. Their thickness ranges from about 0.8 inches for 10-pound plates and can go up to four inches for 55-pound plates. 
• Urethane bumper plates – Urethane is a highly durable type of rubber. It tends to bounce less than regular rubber, making urethane bumper plates ideal for those who train in cramped spaces. However, they tend to make more noise when dropped since they don’t bounce as high. They’re even thinner than competition plates, making them ideal for super heavy squats or deadlifts, as you can fit more plates onto the barbell.

Price

Bumper plates range in price from just over $2.00 per pound to more than $6.00 per pound. Urethane and competition bumper plates are the most expensive. Urethane is a premium material that costs more than regular rubber, and competition bumper plates have to meet strict standards and have a low weight tolerance. Crumb bumper plates are more affordable because the rubber is less dense and not as high-quality as urethane or virgin rubber.

Most brands sell bumper plates in sets, which can be more cost-effective than buying multiple pairs of plates. However, you may not get the exact ones you want or need. The 160-pound set of REP Fitness Black Bumper Plates, for example, includes one pair each of 10, 25, and 45-pound bumper plates. If you wanted two pairs of 10-pound plates, you’d have to buy one pair separately.

Bounce

Bumper plates have different levels of bounce, depending on the type of rubber used and their intended use. Crumb bumper plates, like the Bells of Steel Crumb Bumper Plates, bounce much higher than competition plates, for example, because the rubber is softer.

The bounce is important to consider, especially when it comes to protecting your home and other gym equipment. 

You can determine how bouncy your desired bumper plates are by searching the brand’s website for a Shore A Durometer rating. A shore durometer is a device that measures the hardness of a material on a scale of 0 to 100. The lower the number, the softer the material.

The Shore A Durometer rating for bumper plates generally falls between 70 and 95. I recommend a rating of at least 88 for most home gyms. The plates will have some bounce, which can help protect your floors from significant damage. They may also produce less noise when you drop the barbell, so you won’t irritate other people in your home. However, they won’t be so bouncy that you have to worry about the barbell rebounding too high and hitting you in the face.

That said, hi-temp bumper plates with a durometer rating of around 75 may be better for outdoor training. They will bounce higher but won’t become damaged as quickly when used on concrete.

Materials and Durability

The materials of bumper plates affect their durability. Bumper plates are encased in rubber, but as hinted above, the type of rubber varies. You can choose from virgin rubber (which is what most standard and competition bumper plates are made of), crumb rubber (recycled rubber), or urethane (a very durable rubber).

Bumper plates made with virgin rubber are suitable for most lifters who train indoors. Athletes who train outdoors often may want to go with crumb bumpers because they can withstand drops on rough surfaces, such as concrete, better than standard bumpers can. They also hold up well when exposed to extreme weather conditions, and their affordable price point is attractive to budget-conscious lifters.

For ultimate durability, you may want to go with urethane weight plates. Urethane is more weatherproof and abrasion-resistant than other types of rubber, and if you get colored urethane plates, you can expect them to remain vibrant for a long time.

Thickness

If you’re set on buying bumper plates and can lift some serious weight, you’ll need to be mindful of the plates’ thickness. Forty-five or 55-pound plates can be more than four inches thick, limiting the number of plates you can fit on your barbell. Competition or urethane weight plates may be better options because even the heaviest plates are only about two inches thick.

Warranty

Bumper plates are durable but not indestructible. The inserts can become loose over time, or the rubber may crack. Look for brands whose bumper plates come with a warranty of at least one year. You can save a significant amount of money by taking advantage of a warranty if your bumper plates become damaged due to manufacturer defects.

Weight Tolerance

Weight tolerance refers to how accurate the weight of a bumper plate is to its stated weight. Bumper plates intended for home gym use generally have a three-percent weight tolerance. This means that a 45-pound plate may weigh 43.65 pounds.

For casual lifters, this high of a weight tolerance isn’t super important. However, competitive weightlifters may want to look for calibrated bumper plates with weight tolerances of one percent or less, like the Rogue KG Competition Bumper Plates. The weights used in training will feel much more similar to the ones used in competition.

Colors

Most bumper plates are black rubber, though competition plates come in various colors that indicate their weight. They follow the same color-coding system:

• Red – 25 kilograms/55 pounds
• Blue – 20 kilograms/45 pounds
• Yellow – 15 kilograms/35 pounds
• Green – 10 kilograms/25 pounds

Black bumper plates are sufficient for most home gyms and will cost less than colored bumpers. If you’re a competitive Olympic weightlifter, splurging on color-coded bumper plates may be worth it, as they’ll more closely resemble the plates you’ll lift with at a weightlifting meet.

Final Thoughts

Even though bumper plates cost more per pound than iron plates, they have advantages that may make them a better choice for home gym owners. They’re safer on your floors if you have to drop your weight, and they don’t make as much noise. And they’re durable and can withstand things like exposure to moisture — a plus if your garage gym isn’t temperature-controlled or you like to train outdoors.

You have a variety of options to choose from, including black vs. colored bumper plates and virgin vs. recycled rubber. Use the guide above to help narrow down your list, and you’ll be well on your way to making gains from the comfort of your own home.

FAQs

The post Best Bumper Plates for CrossFit, Competitive Weightlifting, and More appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Weightlifters often explore various dietary strategies to shed fat and achieve a leaner look. While there’s no magic bullet for weight loss, a high-protein diet combined with other healthy lifestyle habits could help you lose weight and reveal lean muscle mass. Using a highly-rated protein powder for weight loss is a convenient and effective way to increase protein intake without a significant amount of carbs and fat, so you can preserve muscle without the extra calories.

The options can be overwhelming when choosing a protein powder to help you achieve the physique you desire. It’s essential to find a product that delivers on its promises and meets your specific needs. In this review, we share the best protein powders for weight loss and provide an in-depth look into their formulation, taste, and price so you can make an informed decision that supports your weight loss goals.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best Protein Powders for Weight Loss

• Best Protein Powder for Weight Loss and Muscle Gain: Transparent Labs Whey Protein Isolate
• Best Chocolate Protein Powder for Weight Loss: XWERKS Grow
• Best Tasting Protein Powder for Weight Loss: Jacked Factory Authentic ISO
• Best Vegan Protein Powder for Weight Loss: Orgain Organic Plant-Based Protein Powder
• Best Plant Based Protein Powder for Weight Loss: Myprotein Pea Protein
• Best Meal Replacement Protein Powder for Weight Loss: Kaged Clean Meal
• Best Protein Powder for Weight Loss for Women: Bulletproof Collagen Peptides
• Best Whey Protein Powder for Weight Loss: Legion Whey+
• Best Vanilla Protein Powder for Weight Loss: Momentous Grass-Fed Whey
• Best Keto Protein Powder for Weight Loss: Naked Nutrition Egg White Protein Powder
• Best Low-Carb Protein Powder for Weight Loss: Jacked Factory Authentic ISO

Best Protein Powder for Weight Loss and Muscle Gain: Transparent Labs Whey Protein Isolate

Transparent Labs Grass-Fed Whey Protein Isolate

• Protein type: Whey protein isolate
• Number of servings: 30
• Cost: $2.00 per serving
• Calories per serving: 120 to 150
• Protein per serving: 28 grams
• Flavors: Chocolate Peanut Butter, Cinnamon French Toast, French Vanilla, Milk Chocolate, Mocha, Oatmeal Chocolate Chip Cookie, Strawberry, Unflavored, Vanilla Peanut Butter
• Third-party tested: Yes, by independent labs

Check Price

Pros

• Boasts 28 grams of high-quality whey protein isolate per serving
• All natural ingredients
• Only one gram of carbs, no added sugar, and no fat
• Third-party tested 
• 11 flavors that customers love

Cons

• The price per serving is a little on the higher side

Transparent Labs values offering transparency in its supplement formulations so consumers feel assured in consuming its products. Its whey protein isolate focuses on simple ingredients free from artificial additives, fillers, and harmful substances. Ingredients include whey protein isolate, natural flavors, sodium chloride, and stevia — that’s it!

This protein powder boasts an impressive 28 grams of protein per one-scoop serving. Making whey protein isolate requires additional filtration to remove more fats and carbohydrates than whey protein concentrate. This results in a higher protein product containing at least 90% protein. (1) The protein content makes it a superior choice for weightlifters looking to increase their protein intake when dieting while supporting muscle recovery and growth.

When it comes to weight loss and protein powder, macronutrient ratios matter. Ideally, you want to find a product with the least amount of carbs and fat to help keep calories low. Impressively, this product includes only one gram of carbs, no added sugars, and no fat, making it suitable for those wanting to lose weight.

Transparent Labs Whey Protein Isolate is available in 11 flavors, including Milk Chocolate, Mocha, and Cinnamon Toast Crunch. Customer reviews regarding taste on the Transparent Labs website are resoundingly positive. One customer says, “Great taste, mixes easily, and has no clumps or grit.” Another writes, “Great taste with no artificial sweeteners. Easy to mix and drink.”

All Transparent Labs supplements are third-party tested, which is a significant selling point for competitive athletes who prioritize knowing exactly what they put in their bodies. This builds trust among consumers seeking products free of potentially harmful contaminants.

The price per serving is slightly higher compared to some competitors. However, customers often find the quality and effectiveness of this protein powder to make it well worth the investment.

Transparent Labs Whey Protein Isolate stands out for its high protein content, simple ingredient profile, and great taste. It’s a reliable option for individuals seeking a protein powder to help them maintain muscle mass while losing body fat.

Best Chocolate Protein Powder for Weight Loss: XWERKS Grow

XWERKS Grow

Protein type: Whey protein isolate

Number of servings: 30

Cost: $1.97 per serving

Calories per serving: 110

Protein per serving: 23 to 25 grams

Flavors: Chocolate, Peanut Butter, Strawberry, Vanilla

Third-party tested: No

Check Price

Pros

• Offers 25 grams of high-quality whey protein isolate per serving
• Only zero to two grams of fat and carbs, depending on the flavor you choose
• Chocolate flavor adored by customers

Cons

• Not third-party tested
• More costly than some other options

XWERKS Grow stands out with its quality formulation and guarantee of superior performance. It is formulated with minimal ingredients and is free of artificial sweeteners and flavoring.

Each one-scoop serving provides 25 grams of protein and six grams of quality branched-chain amino acids (BCAAs), essential for muscle recovery and growth. Leucine, in particular, is a BCAA found in higher concentrations in whey protein and may play an important role in the activation of muscle protein synthesis. (2) Whey protein is rapidly absorbed, making it an ideal choice for post-workout recovery due to the quick availability of amino acids provided. (1)

Grow contains zero to two grams of fat and carbs per serving, depending on the flavor you purchase, making it suitable for anyone following the keto diet or trying to avoid excess calories that hinder weight loss.

XWERKS Grow comes in four flavors: Chocolate, Vanilla, Peanut Butter, and Strawberry. Customer reviews left on the XWERKS website rave about this product’s chocolate flavor in particular. One customer who purchased the chocolate flavor says, “I love this protein. Tastes great and mixes well. I don’t feel bloated or any uneasiness.” Another chocolate lover shares, “Chocolate ‘Grow’ is my absolute favorite protein powder. Not gritty or fake tasting.”

XWERKS Grow Protein Powder does not undergo third-party testing for quality and purity. This could be a deal breaker for consumers who prioritize knowing exactly what they consume.

The product is relatively more costly per serving compared to other protein powders. However, some customers find it worth the extra spending for its quality ingredients, taste, and effectiveness.

Overall, XWERKS Grow Protein Powder’s grass-fed whey protein isolate, ideal macronutrient ratios, and great chocolaty taste makes it a solid option for individuals seeking an effective protein powder for weight loss.

Best Tasting Protein Powder for Weight Loss: Jacked Factory Authentic ISO

Jacked Factory Authentic ISO

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

Check Price

Pros

• Offers 24 grams of high-quality whey protein isolate and whey protein caseinate
• Flavors that customers love
• Affordable price per serving

Cons

• Not third-party tested
• Made with artificial sweeteners and flavors

Jacked Factory Authentic Whey Protein is a premium protein powder supplement that combines the benefits of two different types of whey protein for a highly effective source of amino acids. It is easily digested and absorbed quickly to maximize muscle protein synthesis.

This protein powder is available in four appetizing flavors: Vanilla, Salted-Chocolate Caramel, Chocolate, and Fruity Cereal Splash. These flavors appeal to the masses and are sweetened with sucralose and stevia. A customer review on the Jacked Factory website says, “Tastes great, mixes great, no clumping, absolutely love this protein powder.” A verified customer writes, “Best protein I have had in a long time, no chalky flavor. Chocolate mixed with frozen banana and strawberry is my go-to.”

Each one-scoop serving provides 24 grams of protein, making it a great source of protein post-workout, between meals, or before bed to optimize muscle building and recovery.

This product includes whey protein isolate and whey protein concentrate, both of which are considered high-quality. Whey protein concentrate requires less processing than whey protein isolate and contains slightly more lactose and fat. (1) However, Jacked Factory Authentic Whey includes only two grams of fat, one gram of saturated fat, and one gram of carbohydrates. With minimal calories from fat and carbs, this is a good product for preserving muscle mass while leaning out.

Jacked Factory Authentic ISO is not third-party tested, which could be a letdown for competitive athletes required to undergo testing for banned substances to participate in their sport.

The product’s pricing is affordable compared to many of its competitors. With customer-approved taste, quality protein, and affordability, Jacked Factory Authentic Whey Protein could be a solid choice for weightlifters attempting to lose body fat.

Best Vegan Protein Powder for Weight Loss: Orgain Organic Plant-Based Protein Powder

Orgain Organic Plant-Based Protein Powder

• Protein type: Pea protein, brown rice protein, chia seed protein
• Number of servings: 10 to 20
• Cost: $1.23 to $1.69 per serving
• Calories per serving: 140 to 190
• Protein per serving: 21 grams
• Flavors: Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Cookies ‘n Cream, Creamy Chocolate Fudge, Iced Coffee, Natural Unsweetened, Peanut Butter, Strawberries & Cream, Vanilla Bean
• Third-party tested: No

Check Price

Pros

• Complete plant-based amino acid profile
• 10 flavors to choose from
• Affordable price per serving
• Certified USDA Organic

Cons

• Not third-party tested
• Higher in carbs and fat than other options
• Not as many servings per container compared to others with 30+ servings

Orgain Organic Plant-Based Protein Powder is a popular choice for those seeking a superior, great-tasting vegan protein supplement. As the name suggests, it’s made with certified organic ingredients. It’s also free of artificial flavors and sweeteners.

This plant-based protein powder is made with a blend of protein sources, including peas, brown rice, and chia seeds. On their own, these sources are not complete proteins because they lack one or more essential amino acids. But when blended together, they provide consumers with all the essential amino acids needed for optimal muscle building, recovery, and enhanced strength. Each two-scoop serving provides 21 grams of plant-based protein.

Plant-based protein powders sometimes have more carbs than many products made with protein derived from cow’s milk (whey and casein). Orgain Organic Plant-Based Protein Powder includes 15 grams of carbs and four grams of fat, which slightly bumps up the calories per serving compared to other options.

As someone who has used this supplement, I can attest to its great taste. I personally love the Creamy Chocolate Fudge flavor. It’s rich without being too sweet. I add it to my oatmeal for breakfast, and it mixes well, without clumps. But don’t take it from just me — a customer who ordered the Peanut Butter flavor left a review on the Orgain website that says “Love the taste! Blends easily. No chalky aftertaste.”

Orgain performs in-house testing to ensure products conform to rigid specifications for quality and consistency. The company also analyzes its products for arsenic, cadmium, mercury, and lead. These heavy metals occur naturally in plant soil and can be absorbed through plant roots into their fibers. Orgain puts customers’ minds at ease by ensuring its plant-based products do not contain harmful amounts of these metals.

The Orgain Organic Plant-Based Protein Powder is more affordable than several other options that cost more than two dollars per serving. Overall, it’s a good vegan-friendly option for athletes looking for a great-tasting plant-based protein powder without added sugar or too much saturated fat that can contribute to weight gain.

Best Plant-Based Powder for Weight Loss: Myprotein Pea Protein

Myprotein Pea Protein Isolate

• Protein type: Pea protein
• Number of servings: 40
• Cost per serving: $0.87
• Calories per serving: 100
• Protein per serving: 21 grams
• Flavors: Banana Bread, Chocolate Stevia, Mocha, Tiramisu, Unflavored, Vanilla Stevia
• Third-party tested: Yes

Check Price

Pros

• Less than one gram of carbs and only two grams of fat
• Most affordable option on our list
• Contains a whopping 40 servings per package

Cons

• Less protein per serving compared to many whey and casein protein powders
• Not third-party tested

Myprotein Pea Protein is a plant-based supplement that caters to vegetarian and vegan athletes seeking an effective protein powder. It’s made with no added sugar and contains only 100 calories per one-scoop serving, which may appeal to those trying to lose weight while maintaining their strength.

The protein is derived from yellow peas, making it a suitable option for anyone with dairy or gluten sensitivities. Pea protein is one of the very few plant-based protein sources that include all of the essential amino acids. Each serving of Myprotein Pea Protein Powder typically provides around 21 grams of protein, a reasonable amount for a plant-based protein powder.

The macronutrient ratio in this product is ideal for weight loss. With only 0.5 grams of carbs and two grams of fat, you’re hardly getting any extra calories from nutrients other than protein.

While some dislike the taste of pea protein, this supplement is available in six unique flavors that customers approve of. One customer left a review on the Myprotein website that says, “Best protein powder I have ever tasted and mixes well with water and milk.” Another customer writes, “I was pleased with the vegan vanilla pea protein and would definitely purchase again! It mixes super well with yogurt, oatmeal, or in a smoothie.”

Myprotein Pea Protein is not third-party tested, but the company claims its in-house testing guarantees 100% purity. Even so, the lack of third-party testing could be a drawback for athletes who value transparency and knowing exactly what they are consuming.

This product is very affordable at less than a dollar per serving and comes with a whopping 40 servings per package. Myprotein Pea Protein is a reliable and affordable plant-based supplement with great macro ratios for weight loss.

Best Meal Replacement Protein Powder for Weight Loss: Kaged Clean Meal

Kaged Clean Meal Protein Shake

• Number of servings: 13 to 20, depending on how many scoops you take
• Cost per serving: $1.95 to $3.88
• Calories per serving: 240 to 360
• Protein per serving: 28 to 42 grams
• Flavors: Chocolate Peanut Butter, Snickerdoodle, Vanilla Cake
• Third-party tested: Informed Sport

Check Price

Pros

• Offers 28 grams of high-quality whey protein isolate
• Complex carbs for lasting energy
• Third-party tested

Cons

• More expensive cost per serving
• Only 20 servings per container compared to others with 30+ servings

Kaged Clean Meal is a meal replacement that contains everything you need to power through your workouts and hit your macros. While it’s important to eat a diet consisting of whole foods for a variety of nutrients, a meal replacement can come in handy when traveling or short on time.

Because this is a meal replacement, not just a protein powder, Clean Meal offers a more balanced macronutrient profile with 4.5 grams of fat, 18 grams of carbs, and 28 grams of protein per two-scoop serving. Whey protein isolate, the main protein source in the product, is known for increased amino acid absorption. (1)

Whole grain ingredients, quinoa, and Swedish oats provide your body with complex carbs that will help you feel fuller for longer and provide sustained energy. Unlike other supplements that use ultra-processed maltodextrin as their carb source, Kaged prioritizes using high-quality ingredients.

When using meal replacements, it’s important they contain micronutrients that you would usually consume through whole foods. Kaged Clean Meal contains 21 vitamins and minerals from nine fruits and vegetables to enhance its nutritional value and aid in weight loss. The product is rich in B vitamins like thiamin, riboflavin, and niacin, which help your body metabolize macronutrients. If you’re low in B vitamins, your metabolism wouldn’t function at its best and could make weight loss harder.

Customers on the Kaged website often leave reviews about the product’s satisfying taste. One customer says, “Taste is great. Texture is smooth. Perfectly filling. And mixes perfectly with only water.” Another writes, “Clean Meal tastes great and provides an excellent meal replacement option. Mixes great and leaves me feeling full.”

Kaged Clean Muscle is third-party tested to verify it’s free of banned substances. This assures customers that Kaged is conscious of delivering a safe supplement.

At over $2.00 per serving, this product does come with a higher price tag compared to other protein powder options. However, you get a more balanced combination of macronutrients.

With its high-quality protein, complex carbs, and added vitamins and minerals, Clean Meal offers a convenient and nutritious option for weightlifters seeking a meal replacement solution to complement their weight loss plan.

Best Protein Powder for Weight Loss for Women: Bulletproof Collagen Peptides

Bulletproof Collagen Peptides

• Collagen source: Bovine
• Form: Hydrolyzed powder
• Number of servings: 12 to 60
• Cost per serving: Starts at $1.28
• Amount of collagen per serving: 20 grams
• Protein per serving: 18 to 19 grams, depending on the flavor
• Flavors: Chocolate, Unflavored, Vanilla
• Third-party tested: Tested for the presence of heavy metals and other toxins

Check Price

Pros

• Packed with 18 grams of collagen peptides for improved bone, joint, and skin health
• Only 70 calories per serving
• Can be mixed in any liquid or added to your favorite recipes

Cons

• Not many flavors to choose from
• Not third-party tested
• Collagen protein isn’t as effective as whey protein for muscle growth

Bulletproof Collagen Peptides aim to improve health from the inside out. Collagen is the most abundant protein in the body. As we age, our natural collagen production declines, making it harder for us to maintain skin elasticity and bone strength.

Women are more prone to bone loss and osteoporosis than men, especially after menopause. However, recent research shows that long-term supplementation of collagen could significantly help increase bone mineral density in postmenopausal women. (3) Ultimately, supplementing with the best collagen peptides may help strengthen bones, joints, and skin.

Each two-scoop serving includes 18 grams of collagen, a substantial amount for collagen powder. This product is made with type I and type III collagen. Type I collagen makes up 90 percent of the body’s collagen and is abundant in the skin, bones, organs, and tendons. (4) Type III collagen is found in bones, connective tissues, and skin. (5)

The collagen peptides are derived from grass-fed, pasture-raised cows without added hormones. The sourcing process supports sustainability by using parts of the cow that would otherwise go to waste.

By incorporating Bulletproof Collagen Peptides into your routine, you can provide your body with the amino acids it needs, like glycine, to maintain and repair connective tissues in your joints and skin.

As far as taste goes, customers tend to sway towards the unflavored option, as they can mix it in almost any beverage. One customer review on the Bulletproof website says, “I put a scoop of Bulletproof Collagen in my coffee every morning. It dissolves completely and has a very mild taste which actually improves my daily cup of joe.” Another customer writes, “An outstanding collagen protein. Unflavored merely adds body to coffee, smoothies, anything.” You can even add it to baked goods!

The Bulletproof collagen protein supplement prioritizes high-quality collagen sourcing and offers a convenient way to support joint health, skin elasticity, and overall health. With only 70 calories per serving, it could easily fit into your weight loss plan.

Best Whey Protein Powder for Weight Loss: Legion Whey+

Legion Whey+

• Protein type: Whey isolate
• Number of servings: 30 to 78
• Cost per serving: $1.54 to $2.00
• Calories per serving: 100 to 130
• Protein per serving: 21 to 24 grams
• Flavors: Apple Pie, Banana Bread, Cinnamon Cereal, Dutch Chocolate, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Cookies & Cream, French Vanilla, Fruity Cereal, Honey Cereal, Mocha Cappucino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
• Third-party tested: Labdoor

Check Price

Pros

• Packed with 22 grams of high-quality whey protein isolate
• Only 100 calories per serving
• Includes 30 servings per container
• Third-party tested

Cons

• On the more expensive side
• Includes one gram of maltodextrin, a highly processed source of carbs

Legion Whey+ is made with the highest quality whey protein to deliver a product with minimal carbs, calories, and fat. Made with zero artificial sweeteners and flavors, this gluten-free, non-GMO product prioritizes natural and effective ingredients.

Legion Whey+ is made with whey protein isolate from grass-fed, antibiotic, and hormone-free cows living on small dairy farms in Ireland. This brand is proud of its dedication to providing customers with only the highest quality protein rich in all nine essential amino acids.

Whey protein isolate is a form of whey protein that undergoes processing to remove lactose and fat. It’s known as the gold standard for its superior protein concentration and rapid absorption. Each one-scoop serving provides 22 grams of protein to support your high-protein needs.

Furthermore, Legion Whey+ is fat-free and contains only three grams of carbs. One gram of the carb content is from highly processed maltodextrin, which provides a quick energy source. It is commonly used to sweeten supplements and can lead to a spike in blood sugar when consumed in high amounts. Nonetheless, this product is suitable for athletes looking to cut back on their overall carb and fat consumption to slash excess calories from their diet.

Customer reviews on the Legion Athletics website are overwhelmingly positive regarding the products’ taste and solubility. One verified buyer writes, “This protein powder is extremely smooth and works great for baking, smoothies, or just drinking mixed with water or milk!” A customer who includes it in her breakfast says, “I’ve tried the French vanilla and cinnamon cereal and they are both delicious! The cinnamon cereal is so good in overnight oats!”

Legion Athletics takes pride in its commitment to quality control. Whey+ is third-party tested to ensure purity and potency, which builds trust among consumers who seek a protein supplement free from banned substances and contaminants.

The price point of Legion Whey+ is higher compared to some other whey protein powders on the market selling for less than $2.00 per serving. Some customers believe the natural ingredients, taste, and effectiveness of this product make it well worth the cost.

With its whey protein isolate, high protein and low carb content, and great taste, Legion Whey+ caters to individuals seeking an effective protein supplement that supports their weight loss plan.

Best Vanilla Protein Powder for Weight Loss: Momentous Grass-Fed Whey

Momentous Grass-Fed Whey Protein

• Number of servings: 24
• Cost per serving: $2.70
• Calories per serving: 90 to 100
• Protein per serving: 20 to 23.27 grams
• Flavors: Chocolate, Unflavored, Vanilla
• Third-party tested: Informed Sport, NSF Certified for Sport

Check Price

Pros

• Includes digestive enzymes to support the digestion and absorption of protein
• Only 100 calories per serving
• Third-party tested

Cons

• Not many flavors to choose from
• Most expensive on our list

Formulated to support muscle growth and recovery, Momentous Grass-Fed Whey aims to provide athletes with a top-tier protein supplement. The company takes pride in the sourcing of its high-quality protein.

Momentous Grass-Fed Whey utilizes whey protein isolate derived from grass-fed cows, ensuring a concentrated protein source low in carbs and lactose. Its whey is cold- and micro-processed, which helps preserve the protein’s amino acid profile and produces extremely absorbable protein.

Each one-scoop serving of Momentous Grass-Fed Whey provides 20 grams of protein, which substantially supports muscle protein synthesis. The whey protein isolate is rapidly absorbed, allowing for quick delivery of amino acids to the muscles for enhanced recovery and muscle building. (1)

With only three grams of carbs, this protein powder won’t provide an excess of calories from other nutrients. Although fat is not included on the label, based on the calorie and protein content, it’s safe to say there’s no more than one gram of fat per serving.

Unlike many other protein powders, the Momentous Grass-Fed Whey formulation includes digestive enzymes. Digestive enzymes help to efficiently break down nutrients into substances, such as amino acids, which your body absorbs.

Momentous Grass-Fed Whey only comes in three flavor options: Vanilla, Chocolate, and Unflavored. Regarding taste, one customer left a review on the Live Momentous website that says, “Best tasting, best mixing whey protein powder I’ve tried!” Another says, “The flavors are very tasty and not too strong or sweet.”

This product is on the pricey side. However, it’s worth considering if you’re looking for a delicious vanilla-flavored protein powder made with high-quality whey protein isolate that’s easy on the stomach with minimal carbs and fat to support your weight loss goals.

Best Keto Protein Powder for Weight Loss: Naked Nutrition Egg White Protein Powder

Naked Nutrition Egg White Protein Powder

• Protein type: Egg white protein 
• Number of servings: 44
• Cost per serving: $1.55
• Calories per serving: 110
• Protein per serving: 25 grams
• Flavors: Unflavored
• Third-party tested: Yes

Check Price

Pros

• 25 grams of egg white protein provides a complete amino acid profile
• An impressive 44 servings per container
• Made with only two ingredients

Cons

• Only comes in the unflavored option
• Limited research on egg protein’s ability to promote muscle building

Naked Nutrition Egg White Protein Powder provides a dairy-free option for athletes who are lactose-intolerant. Made with only two ingredients — egg white protein and sunflower lecithin — Naked Egg focuses on simplicity and effectiveness. This premium protein powder is gluten-free, GMO-free, and soy-free.

By using only egg whites and sunflower lecithin (a natural emulsifier), Naked Nutrition’s protein powder is free from artificial additives, flavors, and sweeteners. This simplicity is appealing to health-conscious individuals who prefer products with minimal ingredients.

There is limited research on the effectiveness of egg protein’s ability to stimulate muscle protein synthesis. However, one recent study found that 20 grams of egg protein was sufficient for muscle protein synthesis. (6)

Each two-scoop serving of Naked Egg provides 25 grams of protein. Fresh eggs are processed into a powder in under 24 hours to preserve and retain a complete amino acid profile for optimal muscle building and recovery. Because eggs are lactose-free, they may be easier for some to digest than whey or casein protein powders.

With only two grams of carbs and no fat, this product is keto-friendly and could easily fit into a weight loss plan.

Naked Egg is unflavored and can be mixed into a smoothie, milk, or water. While some find the unflavored option extremely versatile, others may prefer a variety of flavor options. When it comes to taste and solubility, customer reviews on the Naked Nutrition website are generally positive. One customer writes, “I like that it is almost tasteless and adds a creamy texture to my smoothies.” Another says, “I like Naked Egg white protein, it’s clean, easy to mix, low carb, and low calories.”

Naked Nutrition tests this product for arsenic, cadmium, lead, and mercury and provides the test results on its website for the public. Customers may have more confidence in the brand and product knowing it’s been tested for heavy metals.

At well under $2.00 per serving, Naked Egg is more affordable than many other protein powder options. Naked Nutrition Egg White Protein Powder offers simple and minimal ingredients, a dairy-free protein option, and minimal carbs and fat to help you lean out while maintaining muscle mass.

Best Low-Carb Protein Powder for Weight Loss: Jacked Factory Authentic ISO

Jacked Factory Authentic ISO

• Protein type: Whey isolate
• Number of servings: 30
• Cost per serving: $1.20 to $1.33
• Calories per serving: 110 to 130
• Protein per serving: 25 grams, depending on the flavor
• Flavors: Cookies & Cream, Unflavored (if you buy from Amazon)
• Third-party tested: No

Check Price

Pros

• Offers 24 grams of high-quality whey protein isolate and whey protein concentrate
• Only one gram of carbs
• Flavors that customers love
• Affordable price per serving

Cons

• Not third-party tested
• Made with artificial sweeteners

Jacked Factory Authentic Whey Protein is keto-friendly and rich in high-quality protein. With only 120 calories, two grams of fat, and one gram of carbs per scoop, it’s suitable for individuals aiming to lean out.

Made with both whey protein isolate and whey protein concentrate, this protein powder offers a comprehensive mixture of amino acids, making it highly effective for supporting muscle protein synthesis. Each serving contains 24 grams of protein, which is great for a post-workout shake, considering 20-40 grams of protein every three to four hours is recommended to maximize muscle protein synthesis. (6)

The Authentic Whey Protein appeals to a wide range of taste preferences. The four available flavors are sweetened with stevia extract and sucralose, an artificial sweetener generally considered safe in moderate amounts. (8)

A verified customer on the Jacked Factory website writes, “Fruity cereal taste is on point and a good product to use after a hard lift.” Another customer writes, “This is by far the best tasting protein ever!! Salted caramel chocolate is just insane!”

It’s important to note that the product is not third-party tested for banned substances, which could be a potential concern for competitive athletes who undergo drug testing.

The lower cost per serving of Jacked Factory Authentic Whey Protein compared to competitors adds to its appeal, making it an accessible option for weightlifters seeking a more budget-friendly protein powder.

Jacked Factory Authentic Whey Protein may be a good choice for athletes aiming to preserve muscle mass and lose weight. With its complete amino acid profile, delicious taste, and affordability, it offers many benefits for those seeking a protein supplement to complement their weight loss journey.

How We Chose the Best Protein Powder for Weight Loss

Several factors went into the creation of our list of the best protein powders for weight loss. We considered supplements with lower calorie, fat, and sugar content. We focused only on products with superior protein sources shown to be the most effective when it comes to muscle building and repair. In addition to looking for the ideal macro balance, we prioritized products with natural ingredients and without artificial sweeteners and colors.

Because we understand that everyone has different budgets, we made sure to include protein powders with various price points. Lastly, we included several options that are third-party tested since we know how important this is to many consumers.

How Does Protein Powder Help With Weight Loss?

Is protein powder effective for weight loss? It can certainly help, but only if combined with healthy lifestyle habits like a nutritious diet, resistance training, and quality sleep. The benefits of protein powder for weight loss include improved satiety, an increased thermic effect of food (TEF), and increased lean mass.

Consuming plenty of protein with meals and snacks, whether it’s from food or protein powder, may help you feel fuller for longer. When you truly feel satisfied after a meal, you’re less likely to reach for those sweet or salty munchies that add excessive calories to your day. Not only that, but protein consumption increases the release of GLP-1, a hormone that signals fullness to the brain. (9)

Interestingly, your body actually requires more energy (calories) to digest and metabolize protein than carbs or fat. Research shows that protein can increase TEF by up to 30 percent. Compare this to fat and carbs, which only increase TEF by 0 to 3 percent and 5 to 10 percent, respectively. (10)

Lastly, lifting weights requires more protein to retain and build muscle mass. Eating enough protein and supplementing with protein powder may help you maintain lean mass while losing weight. This is important because increasing your muscle mass boosts your metabolism. The more muscle you have and maintain, the more calories you burn throughout the day, even at rest.

How To Use Protein Powder for Weight Loss

Using protein powder to support your weight loss goals can be effective when strategically incorporated into your overall diet and fitness plan. Below are my recommendations for incorporating protein powder into your weight loss regimen.

• Determine your protein needs. The American College of Sports Medicine recommends that endurance athletes and weightlifters aim for 1.2 to 1.7 grams of protein per kilogram of body weight daily. (11) The majority of your protein intake should come from whole food sources like chicken, turkey, fish, and beans to ensure you’re getting a variety of vitamins and minerals. Use the protein powder primarily as a supplement to increase your protein intake, not as a meal replacement.
• Determine your calorie needs. When eating a high-protein diet, you will likely need to reduce your fat and carb intake to maintain a slight calorie deficit. Choose a protein powder low in these macros to avoid excess calorie consumption. You can use a calculator like Precision Nutrition’s macro calculator to estimate your calorie needs for weight loss.
• Replace high-calorie snacks. Consider consuming a protein drink in place of an energy-dense snack. Instead of reaching for chips or cookies, make a protein shake to feel fuller for longer. Be mindful of what you add to your protein drink to avoid making a high-calorie shake. For example, two tablespoons of peanut butter can add nearly 200 calories and 16 grams of fat to your shake.
• Boost your breakfast. Eat a protein-packed breakfast to reduce cravings and mindless snacking later. Use protein powder in a breakfast smoothie, or add it to your oatmeal.
• Don’t overdo it. Most athletes don’t need more than one to two servings of protein powder daily to meet their protein needs. Remember, it’s meant to supplement food. Too much protein could lead to weight gain from excess calories, not to mention your body excretes any surplus of amino acids that can’t be used for muscle protein synthesis, energy production, or maintenance of cellular structures.

It’s important to note that weight loss is a personal journey, and what works for one person might not work for another. Keep in mind that genetics, medical conditions, medications, and lifestyle habits all play a role in body weight. If you’ve made changes to your nutrition and exercise regimen but are still struggling to lose weight, or are gaining weight, reach out to a registered dietitian who specializes in sports nutrition for personalized guidance.

What To Look For When Buying a Protein Powder for Weight Loss

Finding the best protein powder for weight loss is no easy task with so many options to weed through. Here are some essential factors to consider when choosing a protein powder that aligns with your weight loss goals.

Price

Protein powders come with a wide range of prices per serving, so it’s important to consider your budget. The best protein powders on our list cost between $0.87 to $2.71 per serving, with most costing between $1.00 to $2.00.

Calories

Energy needs are different for everyone. Some athletes can eat more calories than others while still losing weight. If you are tracking calories to ensure you’re in a calorie deficit, be sure to include your protein powder in this calculation. Generally, a protein powder with less than 150 calories per serving is sufficient for most people. If you intend to use your protein powder in place of a meal, you will need a product with higher calories, typically in the 200 to 400 calorie range.

Macronutrient Breakdown

When attempting to lose weight, you may need to readjust your macro breakdown. Increasing your protein intake and reducing your fat and sugar intake, while staying in a slight calorie deficit, could help you shed a few pounds. Look for protein powders with 20-40 grams of protein per serving, as this is the recommended amount of protein for athletes to consume at each meal to maximize muscle protein synthesis. (6)

The goal of a protein powder is to increase protein intake without adding extra fat and carbs. Protein supplements that contain less than five percent of the daily value of fat and carbs are ideal. But these nutrients are still important, so be sure to eat whole foods that contain healthy fats and complex carbs with your regular meals.

Sugar is a type of carbohydrate sometimes added to protein powders to enhance their taste. Look for supplements with no added sugar to avoid unnecessary calorie intake and spiked blood sugar.

Ingredients

Many people like to avoid protein powders with unnecessary additives, artificial flavors, and sweeteners. If natural ingredients are important to you, look for products with minimal ingredient lists to ensure you know exactly what you’re getting without any extra fillers.

Final Thoughts

Protein powder can be a tool for athletes wanting to lean out and improve their body composition. Including a high-quality protein powder in your diet can help you meet your increased protein needs to retain and build muscle mass that helps you burn more calories throughout the day. Additionally, protein powder can help you feel fuller for longer, which can reduce overeating and make weight loss a little easier.

Look for a protein powder with a high-quality protein source that’s low in fat and carbs. Consider options with minimal ingredients to avoid unnecessary fillers and artificial ingredients. Whether you use it in a post-workout shake or add it to your morning oatmeal, protein powder can enhance your weight loss journey when combined with a well-balanced diet and regular exercise.

FAQs

Research

1. Madureira AR, Pereira CL., Gomes AMP, Pintado ME, Xavier Malcata F. Bovine whey proteins – Overview on their main biological properties. Food Res Int. 2007;40(10):1197-1211. doi:10.1016/j.foodres.2007.07.005
2. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol(1985).
3. Zdzieblik D, Oesser S, König D. Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. J Bone Metab. 2021;28(3):207-213. doi:10.11005/jbm.2021.28.3.207
4. Naomi R, Ridzuan PM, Bahari H. Current Insights into Collagen Type I. Polymers (Basel). 2021;13(16):2642. Published 2021 Aug 9. doi:10.3390/polym13162642
5. Kuivaniemi H, Tromp G. Type III collagen (COL3A1): Gene and protein structure, tissue distribution, and associated diseases. Gene. 2019;707:151-171. doi:10.1016/j.gene.2019.05.003
6. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
7. Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022;14(14):2904. Published 2022 Jul 15. doi:10.3390/nu14142904
8. Magnuson BA, Roberts A, Nestmann ER. Critical review of the current literature on the safety of sucralose. Food Chem Toxicol. 2017;106(Pt A):324-355. doi:10.1016/j.fct.2017.05.047
9. van der Klaauw AA, Keogh JM, Henning E, et al. High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring). 2013;21(8):1602-1607. doi:10.1002/oby.20154
10. Ravn AM, Gregersen NT, Christensen R, et al. Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis of meal-test trials. Food Nutr Res. 2013;57:10.3402/fnr.v57i0.19676. Published 2013 Dec 23. doi:10.3402/fnr.v57i0.19676
11. American College of Sports Medicine. Protein Intake for Optimal Muscle Maintenance.

The post Best Protein Powders for Weight Loss, According to a Registered Dietitian appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

The 2023 strongman season hasn’t exactly gone according to plan for Tom Stoltman. Not only did the former two-time World’s Strongest Man (WSM) champion (2021-2022) lose out on a legendary “three-peat” to Mitchell Hooper, he came in sixth place during the 2023 Arnold Strongman Classic (ASC) and was the runner-up at the 2023 Giants Live Strongman Classic (GLSC) by a razor-thin half-point margin. Now officially without a professional strongman win in over a year, Stoltman’s victory drought is the longest of his career since he initially broke through with the 2021 WSM title, per Strongman Archives.

On July 20, 2023, Stoltman shared a glimpse at how he’s preparing to climb out of his recent competitive rut. The athlete posted an Instagram clip where he completed an 800-kilogram (1,763.7-pound) leg press. The eye-opening strength feat was all the more impressive, considering Stoltman affixed resistance bands to his machine and implemented pauses between reps for additional challenges. The lower body training session is part of Stoltman’s wholesale preparation for the 2023 Shaw Classic (SC), taking place on August 19-20, 2023, in Loveland, CO.

A Car Leg Press is one of the 2023 SC’s most eye-catching events, which is presumably what Stoltman’s preparation in the clip is connected to. In the 2022 edition, competitors were tasked with performing maximum reps with a 907-kilogram (2,000-pound) car loaded upon a custom-built leg press and the winning performance was 8 repetitions.

Based on his Instagram profile, Stoltman does not usually make it a regular habit of showing glimpses of his preparation in advance of contests. In fact, most of Stoltman’s posts feature competition highlights, photos, and collaborations with his older brother, Luke, a fellow professional strongman. With Stoltman is elaborating on what’s happening behind the scenes, the athlete is seemingly veering off script and showing he might mean business at the 2023 SC.

This would align with Stoltman’s reflective stance after the conclusion of the 2023 WSM, where he came up 4.5 points short of another historic title. In the aftermath, the strongman explained he “gave everything he had” and was “proud” of his performance, but it ultimately wasn’t enough for a win.

The 2023 SC will be Stoltman’s debut at the growing contest organized by four-time WSM champion (2011, 2013, 2015-2016) Brian Shaw. Should Stoltman win in his debut, he will not only have toppled other noteworthy competitors like Hooper, 2020 WSM winner Oleksii Novikov, and two-time reigning SC champion Trey Mitchell, but he will also have earned the title of “The Strongest Man on Earth.”

That would be quite the way for Stoltman to rebound after a “slow” first half of 2023.

Here’s an overview of the full roster for the 2023 SC:

2023 Shaw Classic Roster

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

Here’s a rundown of the events of the 2023 SC:

2023 Shaw Classic Events

• Log Medley
• Max Hummer Tire Deadlift
• Wheelbarrow and Arm-Over-Arm Medley
• Bag Toss
• Car Leg Press
• Atlas Stones
• Standing Bench Press
• Fingal’s Fingers and Power Stairs Medley

Including Shaw, Hooper, and Novikov, Stoltman is notably one of four current or former WSM champions vying for the 2023 SC title.

The year 2023 hasn’t gone how Stoltman originally envisioned, but it’s not too late to salvage and make it memorable. This strongman superstar isn’t going anywhere any time soon, and this leg press could be evidence of the tremendous power he’ll showcase at the 2023 SC.

Featured image: @tomstoltmanofficial on Instagram

The post Tom Stoltman Leg Presses a Monstrous 800 Kilograms (1,763.7 Pounds) for Reps in Shaw Classic Training appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Jeffrey Adler has been a staple at the annual CrossFit Games for what will be five consecutive years. After finishing in the top five in 2022, the Canadian athlete will now be looking to topple two-time reigning Men’s Individual champion (2021-2022) Justin Medeiros for the crown. Before officially earning his berth in the 2023 iteration of the Games, Adler surged in 2023 by winning the Men’s CrossFit Open and the 2023 North America East Semifinal. He’ll be looking to parlay that momentum into his training.

On July 7, 2023, the Buttery Bros shared a video on their YouTube channel where they received an inside look at how Adler is training for his latest Games opportunity.

At the time of the video, Adler was roughly six weeks out from the 2023 Games. He explained that this part of his training process was looser than it had been in the past.

Pre-Workout Regimen

Adler starts his day accordingly with some dynamic stretches. The athlete utilizes a wall, the floor, and a small ball to ease into the demands of his day’s workout. The main focus was getting his back and shoulders prepared.

Adler diagrammed his supplement stack, which starts with a pre-workout energy drink in the mornings. He then takes a BCAA powder in the afternoons, which offers electrolytes and amino acids for performance and post-workout recovery. Citrulline and beta-alanine are his final components.

Full Training Day

Here’s an overview of Adler’s training program featured in the video.

Speed Bike Intervals

Adler performs two timed interval rounds after warming up for about 20 minutes on a stationary bike. The intervals had times ranging from two to four minutes with goals of achieving between 150 and 400 watts. Adler’s average watts over 40 minutes was 292. By comparison, the Buttery Bros stayed in the 170-190 range.

Muscle-Up Medley

Both Adler and the Buttery Bros completed three rounds of the below, for time, during this segment:

• Deadlifts — 142.9 kilograms (315 pounds), five reps 
• Burpee Muscle-Ups — Five reps
• Burpee Bar Muscle-Ups — Five reps
• Yoke Bar Muscle-Ups — Five reps
• Deadlifts — 142.9 kilograms (315 pounds), five reps

At the end of each circuit, everyone rested for two minutes. Adler recorded a time of 2:22 on his final round. Every athlete achieved all 45 muscle-ups.

12-Minute EMOM

Adler explained that this third workout has the aim of beginning one round of exercises “every minute on the minute.” That meant he goes through his movements beginning at the top of a minute and uses whatever time is left over as rest:

• Parallel Bar Traverse — Three reps
• Double-Under Crossovers — 15-20 reps
• Ski Erg — 60 seconds

Adler explained his traversing technique — trying to shift as much of his weight as possible to each supporting arm before shimmying along the parallel bars. The double-under crossovers was a challenging event which cost many competitors, including five-time champion Tia-Clair Toomey, valuable points when it debuted at the 2022 CrossFit Games. The movement requires athletes to use stamina, coordination, and fast-twitch movements to complete all repetitions without stumbling. The Ski Erg is a mimic of upper body skiing movements, which requires lats and overall upper-body strength.

After the 12 minutes needed for the third workout, the group left for an extended break and breakfast.

Traditional Weightlifting

Adler warmed up with 20 box jumps before lifting weights post-breakfast. He then rolled through box speed squats using a safety squat bar and resistance bands for nine sets of three reps. The idea was to improve dynamic movement instead of necessarily focusing on weight or technique. To further combine strength and cardio training, a set was performed 30 seconds.

Afterward, Adler performed speed deadlifts, this time centering on how fast he could complete his pulls at lighter loads for another nine sets of three. He would close the day’s overall workout routine with “accessory” movements, like single-leg Romanian deadlifts and core training.

Recovery

Adler enjoyed alternating hot-cold therapy following the training session which lasted more than two and a half hours. He spent a few minutes in the steam room and a few minutes with a cold plunge. Part of the aim was to reduce inflammation in the knees and address heart rate variability (a measure of overall recovery).

Adler’s CrossFit Games journey is not complete. He will try to win his first-ever Men’s Individual title in Madison, WI, in early August 2023.

The post Jeffrey Adler’s Dynamic Prep For The 2023 CrossFit Games appeared first on Breaking Muscle.