Originally Posted At: https://breakingmuscle.com/feed/rss
Although the 2023 Mr. Olympia contest will boast plenty of star power, one of the biggest names in thesport will not be making an appearance at the biggest bodybuilding show of the year.
Mamdouh “Big Ramy” Elssbiay has decided to forgo an opportunity to win his third Men’s Open championship by officially taking himself out of the mix for the upcoming competition scheduled to take place from Nov. 2-5, 2023 in Orlando, FL.
Elssbiay, who won his first Sandow trophy in 2020, spoke with RXMuscle on Saturday, Sept. 23 about his decision to back out of the 2023 Olympia.
“I have to be smart to know the best time for me to be on stage and the best time for me to stop a little bit,” the 39-year-old told RXMuscle’s Siddique Farooqui. “I think this year I have to get a break for the show, and if I have the chance to come better and bring something different, yeah, I would be in the next show.”
A native of Egypt, Elssbiay has helped the sport expand throughout the Middle East thanks to his sizable frame and success on stage. Ironically, he revealed his decision during the 2023 Dubai Pro, an event that undoubtedly draws more attention thanks in part to the two-time Olympia winner.
“For many people in the Middle East, that’s not making them happy. But I work hard to give them the best version of Ramy, and I don’t think this is the right time to go to Olympia this year,” Elssbiay explained. “Me and my team spoke about that and I think the best thing we can do right now, we’re looking forward to the other goal. Yeah, we’re thinking about next year.”
Not long ago, it looked like Elssbiay had a chance to completely take over as one of the preeminent figures in the sport. Yet since capturing top honors at the Olympia in both 2020 and 2021, it’s been a difficult two-year run.
Elssbiay went from winning back-to-back titles to placing fifth at the 2022 Olympia. Following that disappointing showing, he fell short of expectations again by finishing in fourth place at the 2023 Arnold Classic.
Moving forward, it’s clear Elssbiay and his team have their sights set on coming back bigger and better than ever in 2024. However, his absence from the 2023 Olympia lineup certainly raises questions about whether he can reclaim his place atop the Men’s Open division in the near future.
With Elssbiay removing himself from the competition roughly five weeks out, it will be interesting to see who replaces him in a stacked field of contenders that includes reigning champion Hadi Choopan, former 212 division winner Derek Lunsford, and 2019 Mr. Olympia Brandon Curry.
Featured Image: Mamdouh “Big Ramy” Elssbiay / Instagram
Originally Posted At: https://breakingmuscle.com/feed/rss
Did you know that approximately 50 percent of Americans consume less than the Estimated Average Requirement for magnesium? (1) Occasionally called the invisible deficiency, this mineral is definitely one we don’t want to ignore. Magnesium is involved in hundreds of bodily functions, including keeping your heartbeat steady and supporting your immune system. So, if you want to make sure you’re getting enough, consider magnesium supplements.
Magnesium supplements are a convenient way to get this essential element, especially if you find following a magnesium-rich diet challenging. Unfortunately, though, even the best supplements for bodybuilding and other fitness and health goals aren’t regulated like drugs are. In fact, practically anyone could decide they want to sell magnesium supplements. Therefore, we decided to make it easier for you to bypass the not-so-great choices and present to you the best magnesium supplements on the market today.
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.
How We Chose the Best Magnesium Supplement
Identifying the best magnesium supplements was no simple task, as tons are on the market. We recognize how easy it is to pick popular ones like Nature Made Magnesium and assume it’ll automatically meet your needs. However, in our journey of speaking with others, conducting heavy research, and even trying nearly a dozen magnesium supplements ourselves, it became apparent that there’s no one-size-fits-all solution.
At Breaking Muscle, we have several registered dietitian nutritionists on our staff, and they helped us narrow down our choices to ensure our list included something for everyone. We looked at factors like price, type of magnesium, whether it was a pill or powdery mix, which supplement would be best for whom, and more. We then used our proprietary scoring system to rank each supplement on a scale of 1 to 5 (one being the worst, five being the best) based on how easy the pills were to swallow, any side effects we experienced, and the number of pills per dose.
Our team of registered dietitians also helps us create the buying guide at the end of this article, so you can understand how to find the right magnesium supplement for you.
If you’re in the market for a clean, good-quality mineral magnesium product, Transparent Labs offers one of the best dietary supplements you’ll find.
There’s a reason Transparent Labs tops many of our supplement lists, like our roundup of the best pea protein powders. Unlike other items that include a bunch of unnecessary ingredients, the brand’s magnesium product is straight to the point. It’s got practically all of the magnesium you’d need in a day and is free of artificial sweeteners, artificial coloring, gluten, GMOs, and artificial preservatives. One consumer even said, “I enjoy how this supplement helps with my DOMS after heavy lifts or big WODs.”
The Breaking Muscle product testing team tried Transparent Labs Magnesium Bisglycinate for several weeks and agrees with the positive reviews on the brand’s website. She gave it 4.25 stars out of 5, noting that she didn’t experience any unwanted side effects.
When your diet alone isn’t providing you with enough magnesium to meet your nutritional needs, this supplement could prove helpful. One serving supplies 300 milligrams of magnesium bisglycinate, which would meet 70 percent of the daily value. According to the Food and Drug Administration (FDA), 20 percent or more on the Nutrition Facts label is considered high, so you’re getting plenty here.
Many people aren’t aware of this, but there are different types of magnesium. Magnesium bis-glycinate chelate (also known as magnesium glycinate) happens to be one of the better quality ones. It has high bioavailability, which means it absorbs better in the intestines and thus may be more effective than some of the others. (2) In fact, one study showed that another form of the mineral, magnesium oxide, had an absorption rate of less than four percent. (3) This is certainly less than ideal and could still result in a magnesium deficiency.
One Transparent Lab Magnesium Bisglycinate container costs $16.99, which is reasonable considering it is a higher-quality magnesium. There are 90 capsules in total, which seems like a lot at first glance. However, it’s only a one-month supply since three capsules equal one serving. This could easily be a deal-breaker for those who don’t like taking pills, especially that many.
Some consumers may be wary since it includes silicon dioxide, a natural chemical of oxygen and silicon. Although the FDA sees it as a safe food additive, other agencies fear that it absorbs poorly and needs further research. (4) Nonetheless, this product has the Informed Choice label, meaning it’s regularly tested for banned substances and may be safer to consume.
Best Magnesium Supplement for Men: Lifeforce Magnesium
Men looking for a solid magnesium supplement might find that Lifeforce Magnesium is their best bet. With four different types of magnesium that make up 75 percent of the Daily Value, it’s hard to pass up. This magnesium dietary supplement might be exactly what you need to improve exercise performance and energy metabolism. (5) Plus, there are a few other health benefits that may come with it, and there’s research to back it up.
Now, you might be wondering, what’s so significant about a supplement containing four sources of magnesium? One should be enough, right? Well, yes, but each has its own pros.
For example, this product contains magnesium bisglycinate, a source of magnesium that’s less likely to create a laxative effect. Then there’s magnesium l-threonate, a source researchers say may improve cognitive abilities by enhancing learning and memory function. (6) In addition, a 2020 study on magnesium n-acetyltaurinate revealed that this source may prevent tissue damage. (7) Research also suggests that this magnesium source may help with heart health. (8)
Even dimagnesium malate may boost RBC (red blood cell) magnesium and alleviate magnesium deficiency symptoms with minimal gastrointestinal symptoms. (9)
One serving, equal to three tablets, provides 315 milligrams of magnesium. Men between 19 and 50+ years old require 400 to 420 milligrams of this mineral. Women in the same age group need 100 grams less than that.
The reason men need a greater amount of magnesium is mainly due to testosterone. Testosterone levels fall as men age. This could negatively impact bone health and is linked to high blood pressure and type 2 diabetes. (10)(11) Research shows that increased magnesium intake may increase testosterone production, which could reduce the risk of type 2 diabetes and other age-related complications. (12)(13)
One 30-serving container of Lifeforce Magnesium costs $60, but signing up for a monthly membership brings it down to $40. Admittedly, you can get a multivitamin gummy that includes vitamin D and more for less than that, which may be helpful if you know you have a vitamin D deficiency.
However, keep in mind that you’re receiving a higher dose of this essential mineral and also getting 100 milligrams of Magnolia officinalis bark. A 2017 study shows that the latter may help minimize anxiety, depressive moods, and sleep disturbances. (14)
There are no product reviews on their website to see how purchasers feel about it, but our product testing staff members tried it for several weeks. They noted that the capsules are chalky and leave a white residue on their hands and also commented on how large the pills were — they couldn’t take all three at the same time. We only rated Lifeforce Magnesium 4 out of 5 stars for these reasons.
All magnesium is created the same, right? Not exactly. The Performance Lab Sleep supplement uses high-quality magnesium biglycinate and taurate, as well as Performance Lab’s proprietary NutriGenesis® magnesium.
The latter is unique, as it doesn’t require pesticides or herbicides to produce and is grown in a sterile laboratory. Performance Lab believes this approach is much better for the environment than mining for minerals, which destroy the landscape and emit greenhouse gases. They also think their nutrients absorb better since their lab-grown ingredients match the structure of natural nutrients in whole foods.
This product is formulated with ingredients aimed at improving one’s sleep hygiene. In addition, it’s soy-free, non-GMO, and a good choice for those following a plant-based diet.
Unlike some of the other options on the best magnesium supplements list, this one doesn’t contain as much magnesium. One serving issues 100 milligrams, which makes up 24 percent of the Daily Value. While that’s still considered “high,” based on the FDA, relying solely on this is not ideal if you’re trying to boost your magnesium intake significantly. You’d also want to ensure you’re consuming enough magnesium-rich foods, like leafy greens and black beans, so you don’t wind up deficient.
Nonetheless, this essential mineral has been shown to improve insomnia due to its relaxant effect. (15) If you suffer from this issue, Performance Lab Sleep combined with a proper diet may help you sleep better.
There’s also the inclusion of tart cherry (Prunus cerasus), l-tryptophan, and organic sea buckthorn. The data surrounding tart cherry implies that it increases exogenous melatonin, which may enhance sleep duration and quality. (16) L-tryptophan, an amino acid found in plant foods and animals, is converted into melatonin, serotonin, and vitamin B6 by the body. An older study found that one gram of this amino acid taken 45 minutes before bed could decrease the time it takes for those with mild insomnia to fall asleep. (17)
Then, sea buckthorn, a plant, contains a high content of bioactive compounds, like coumarins and triterpenes. (18) Those phytochemicals are said to promote sleep, memory, and learning. One consumer who left a review on Performance Lab’s website said, “I get a deep sleep pattern from this product…This combination really works. The quality is awesome.”
It’s recommended that individuals take two capsules, equal to one serving, 30 minutes before bedtime and on an empty stomach. The capsules are prebiotic-infused to help with digestion and absorption.
There are 30 servings in the $44 container. At $1.46 per serving, this may seem like a lot. But if you buy three bottles for $132, you’d get the fourth one free, bringing the cost per serving down to around $0.91. This is $1.09 less per serving than Lifeforce Magnesium and $1.25 cheaper than NooCube Sleep Upgrade, which we review below.
Best Magnesium Supplement for Women: Thorne Magnesium Bisglycinate
One of the best magnesium supplements for women, especially pregnant women, is Thorne Magnesium Bisglycinate. This dietary supplement only includes two other ingredients outside of magnesium: citric acid and monk fruit concentrate. In addition, they collaborate with big names, like the Mayo Clinic, and have partnered with over 10 U.S. Olympic Teams. So, if you’re looking for a well-regarded supplement you can purchase via Amazon, this is a good choice.
Citric acid is naturally found in all citrus fruits and is often used as a food preservative. The FDA states that it’s safe to consume as long as producers follow good manufacturing practices. In addition, citrus fruit has been associated with increased mineral bioavailability, specifically for magnesium, calcium, and phosphorus. (19)
Monk fruit concentrate is commonly used as a food sweetener and is also considered safe by the FDA. One 2019 study even assessed how 1000 milligrams of monk fruit daily impacts maternal and prenatal development and found no issues. (20)
There are 200 milligrams of magnesium bisglcyinate in one serving, which makes up 48% daily value. It’s especially important to consume enough magnesium during pregnancy, as one study showed that magnesium supplementation may decrease pregnancy complications. (21)
This mineral plays a significant role in muscle function and how our nervous system works, and even helps regulate blood sugar. (22) Therefore, experiencing a magnesium deficiency during pregnancy could lead to restricted fetal growth, gestational diabetes, pre-eclampsia, and more. (23) As one female reviewer on Thorne’s website commented, “I have muscle spasms and tension and I can tell this makes a huge difference,” so it could be very beneficial for you as well.
But that’s not all. One study assessed how magnesium paired with vitamin B6 may be an effective and affordable way to treat PMS symptoms. (24) Even during menopause, magnesium may be helpful. During this stage, women produce less estrogen and could develop osteoporosis or experience bone loss. Low magnesium may worsen it. A 2010 study of 20 women found that 1,830 milligrams of magnesium citrate (equivalent to 290 milligrams of elemental magnesium, which is what magnesium bis-glycinate is made from) could decrease bone loss. (25)
If you’re not a fan of pills, you’re in luck. To consume Thorne Magnesium Bisglycinate, add one scoop of the lightly sweetened powder to an eight-ounce glass of water. When a member of our testing team tried it, they noted that it literally tasted like nothing. They also felt more relaxed after taking it, though it wasn’t a significant change. For that we reason, we gave it 4 out of 5 stars.
The almost $44 container will provide 60 servings, which equals about $0.73 per serving and is a very reasonable price.
For comparison, other magnesium supplements like NooCube Sleep Upgrade also provide 60 servings per bottle but cost more than $2.00 per serving. However, Thorne Magnesium Bisglycinate is gluten-free, while NooCube is not. Thorne’s magnesium supplement is also dairy-free, soy-free, free of artificial flavors, and NSF Certified for Sport.
Are you looking to achieve better sleep quality? In addition to creating a sleep schedule and avoiding caffeine before bed, consider adding a supplement like the NooCube Sleep Upgrade. It is formulated to help you catch some much-needed zzz’s, made in the USA, and produced in a GMP (good manufacturing practices)-certified facility. Plus, if you don’t like their product, they’ll provide you a full refund when you return any unused bottles within 67 days of purchase.
NooCube Sleep Upgrade has a botanical blend that doesn’t include melatonin, a hormone your brain produces in response to darkness. Many sleep aid products contain melatonin, but some individuals experience undesirable side effects, such as headaches, stomachaches, and itchy skin. In addition, it’s a natural compound you should avoid if you’re breastfeeding, pregnant, or have an autoimmune condition. Therefore, NooCube Sleep Upgrade may be attractive for those looking for other natural ingredients that promote sleep.
NooCube’s formulation has lemon balm (600 milligrams), lavender (125 milligrams), vitamin D3 (10 micrograms), magnesium citrate (300 milligrams), and calcium (300 milligrams). A pilot study published by the National Institutes of Health found that lemon balm improved insomnia for individuals with mild-to-moderate anxiety. (26) In 2012, a single-blind randomized study assessed the effectiveness of lavender and found that it improved sleep quality. (27)
Research has also revealed that vitamin D3 plays a role in sleep regulation, as those deficient in this nutrient often have sleep disorders. (28) Calcium intake, too, is linked to fewer sleep difficulties and decreased nonrestorative sleep (NRS), which occurs when you get the recommended amount of sleep but still feel unrefreshed when you wake up. (29)(30)
One 30-serving container costs $64.99, which is on the more expensive side. In addition, one serving equals four capsules, whereas many other magnesium supplements require you to take three pills at the most. If you don’t like taking pills, you probably won’t like NooCube Sleep Upgrade. But if that’s not a big deal to you, aim to take them 30 minutes before bed.
Magnesium plays a part in more than 300 biochemical reactions in the body. Could it be used as a high-quality weight loss supplement, too? Truthfully, more research is needed in this area, but if it can, you’ll want to opt for a premium form of it to ensure optimal safety and efficacy.
That’s where Momentous Magnesium Threonate comes in. It’s great for vegans and free of soy and gluten. It’s been third-party tested and NSF Certified for Sport, meaning it’s free of prohibited substances and masking agents and doesn’t have unsafe levels of contaminants.
If you’re looking for a product with very few ingredients, you’ll find it here. Besides magnesium, it has cellulose (the capsules), vegetable stearate, and microcrystalline cellulose. Vegetable stearate is used in many supplements to prevent the capsules from sticking to the machines during production. Microcrystalline cellulose is a binding and filling agent that helps solidify capsules that can dissolve quickly later. All are considered safe.
Magnesium threonate, also called Magtein, is a synthesized form of the mineral that’s created by combining magnesium with threonic acid. In 2010, researchers discovered that this form of magnesium could be delivered to brain cells. (31) It’s the only one that can cross the blood-brain barrier and has higher absorption and retention than other forms. (32)
Data from a 2022 study found that Magtein can improve learning, memory, recall, and cognitive abilities. (33) That same study noted that magnesium threonate didn’t influence body weight, but another study observed BMI reductions in participants following magnesium supplementation. (34) However, the change in body weight was mainly observed in individuals with a magnesium deficiency, hypertension, an insulin resistance disorder, and/or those who are females.
One bottle of Momentous Magnesium Threonate is $49.95 and has 30 servings. One serving provides 144 milligrams of magnesium, satisfying 34 percent of the Daily Value. This is less than what you’ll find in other products like Lifeforce’s magnesium, but it may still be a sufficient amount if you already consume a lot of magnesium-rich foods. It’s meant to be taken 30 to 60 minutes before bed since it has a calming effect. One purchaser even attested to this by commenting, “Calms my body and mind for great sleep!”
Best Magnesium Citrate Supplement: Thorne Magnesium CitraMate
Without a doubt, one of the best magnesium citrate supplements you’ll find is provided by Thorne. From selecting the best ingredients and using clean manufacturing to undergoing four rounds of testing, you’re getting a premium product that customers are raving about on Amazon.
Thorne’s formula is a combination of magnesium citrate and magnesium malate. Magnesium citrate is commonly used to relieve constipation, as it relaxes the muscles and boosts the amount of water absorbed in your intestines. When these actions occur, it softens stool and thus makes it easier to have a bowel movement.
There are benefits of magnesium citrate from a workout perspective, too. For example, some people experience exercise hypertension due to their endothelial cells being unable to relax. Experiencing this is a sign that one’s blood pressure would be increased while at rest, too. However, one study found that magnesium citrate could reduce blood pressure while at rest and during exercise. (35)
Further, a 2021 study found that one dose of magnesium citrate weakens the transmission and perception of pain. (36) Given that many people report experiencing pain, stiffness, and swelling following a workout, it’s very possible that this could help. A customer even commented that this product “helped my weightlifting cramps and improved blood pressure.”
Magnesium malate is a combination of magnesium and malic acid. The latter is a compound that may help with exercise recovery and generating mitochondria ATP (energy production) during aerobic and hypoxic scenarios. (37)
Thorne Magnesium CitraMate contains 135 millgrams of magnesium per serving, which makes up 32 percent of the daily value. Of that 135 milligrams, 80 is magnesium malate, and 55 is magnesium citrate.
One container includes 90 servings and is only $18. Compared to other products where one serving equals multiple pills, it’s nice to see one where you can be one-and-done. Plus, it being free of gluten, dairy, and soy is the cherry on top.
Best Magnesium Supplement for Muscles: Legion Sucrosomial Magnesium
Whether you want to bulk up or achieve lean muscle, it’s nice to have something that can help you along the way. Seriously, wouldn’t it be nice if there was a supplement out there that could help improve athletic performance and alleviate muscle cramps? Well, Legion offers a Sucrosomial Magnesium supplement that may do just that, and there are 197 pages of scientific research to back it up. There are customer reviews like this one that help back up their claims, too: “I feel like my sleep has improved and performance in the gym is improved.”
Sucrosomial magnesium is an oral preparation of magnesium oxide that’s covered by phospholipids plus a sucrester matrix. (38) Phospholipids are a type of lipid that protects cellular structures. They may also play a role in reducing oxidative stress and aging-related diseases. (39) A sucrester is a surface-active agent that acts as an absorption enhancer due to its ability to decrease intestinal barrier resistance. (40)
Together, phospholipids and sucrose esters create this sucrosomial membrane that allows magnesium ions to cross the intestinal and gastric environment and reach the bloodstream. Interestingly, it can do all of this without interacting with intestinal mucosa, so it can more effectively absorb in the intestines and increase the bioavailability of magnesium. (41)
One study found that using Sucrosomial magnesium could improve bone and muscle metabolism in the elderly population. (42) A 2022 study evaluated how minerals in Sucrosomial forms may impact COVID-19 patients and found that individuals had improved muscle strength and physical performance. (43) Another 2022 study that looked at magnesium supplements in general identified that this mineral may significantly reduce muscle soreness following bench presses and enhance performance. (44) A customer even commented, “I get less sore after workouts compared to the past.”
Legion’s Sucrosomial Magnesium is third-party tested and produced in NSF-certified and FDA-inspected facilities. In addition, their product is free of artificial and synthetic substances. Customers really like that Legion provides formulation transparency, so you know exactly what you’re consuming. Some companies use a proprietary blend and don’t explain what that may include.
One container has 120 capsules, and is only $29.99. Even better, one serving is equal to one capsule, so you don’t have to take a bunch of pills. Each serving provides 150 mg of magnesium, which makes up 36% of the daily value. Lastly, if for some reason you don’t like the product, Legion offers a “no return necessary” money-back guarantee. In short, you can keep the bottle and still get a full refund.
One of our product testers, who’s also a competitive weightlifter, tried Legion Sucrosomial Magnesium for several weeks and appreciated that she only had to take one pill a day, unlike others she’s tested that required three pills per day. She found the pills easy to swallow even though they are bigger than other vitamins she takes. However, she only gave it 4.2 out of 5 stars because she didn’t notice any significant changes (though she’s been taking magnesium every day for quite some time).
If you enjoy having leg cramps, raise your hand. While you most likely kept your hand down for that prompt, I’m sure you’d raise your hand high if I were to ask if you want to experience fewer cramps. After all, leg cramps suck and can seriously cramp your style, but a supplement like Kaged Hydra-Charge just might help.
A container of Kaged Hydra-Charge at the Breaking Muscle testing facility
When most people try to prevent leg cramps, they think to stretch their calf muscles and drink more water. While those activities are helpful, they might not be enough, especially if the cramps are a result of a nutrient deficiency.
Cramps are much more likely if you’re not getting enough electrolytes. A 2019 study found that water intake following dehydration makes one’s muscles more susceptible to muscle cramps as it dilutes the electrolytes. (45) Further review revealed that the participant’s susceptibility to muscle cramps decreased once potassium, chloride, magnesium, phosphorus, and sodium were consumed.
Interestingly, the Kaged Hydra-Charge supplement contains practically all of those elements. One serving provides 107 milligrams of potassium, 115 milligrams of sodium, 15 milligrams of magnesium, and 37 milligrams of calcium and phosphorus. There’s coconut fruit water powder (500 milligrams) and SPECTRA Total ORAC blend (100 milligrams) as well. The former is also a source of electrolytes, and the latter is a blend of fruits, vegetables, and herbs. SPECTRA has been shown to protect the body against oxidative stress. (46) Even one gram of taurine is included, an amino acid frequently added to infant formula because of its role in digestion and metabolism. (47)
Unlike the others on this list, this dietary supplement comes in a flavored drink mix with eight different flavors to choose from. Some examples include Fruit Punch, Glacier Grape, Hibiscus Pear, and Orange Mango.
Breaking Muscle Editor Amanda Dvorak hasn’t personally tested Hydra-Charge, but she frequently comments on how much she enjoys the Fruit Punch flavor in Kaged’s other supplements, including her favorite pre-workout. And we do have a Breaking Muscle staff member who’s tried Hydra-Charge in the Orange Mango flavor and called it “delightful.” He gave it 4.5 out of 5 stars for taste and dissolvability.
Several other customers appear to agree with our evaluations on taste, but a few individuals felt it was sweet, like Kool-Aid. This may partially be due to the sucralose. Although the FDA considers this artificial sweetener safe, it may be a deal-breaker for some. Besides those caveats, the mix is free of artificial flavors, dyes, and colors.
A 60-serving container of this magnesium supplement costs $29.99 and is considered very affordable. At only $0.49 per scoop, you’re getting a good product that you can easily add to 10 to 14 ounces of water and take on the go.
Why Is Magnesium Important?
Magnesium is an electrolyte involved in many body processes, and we need it to survive. Unfortunately, many people are deficient in it, which is why dieticians and other health professionals suggest dietary supplements. You need adequate levels of magnesium for your body to function properly. This nutrient is required for wellness, as having low levels could cause seizures, muscle spasms, and even personality changes.
How Much Magnesium Should You Take Per Day?
The Recommended Dietary Allowance differs for men and women. Men ages 19-51+ should have 400 to 420 milligrams of magnesium daily. Women in that same age bracket need 310 to 320 milligrams daily unless they’re pregnant. Pregnant women need 350 to 360 milligrams daily.
What To Look For in a Magnesium Supplement
Picking a magnesium supplement should be done very intentionally. You don’t want to just walk into the store or go on Amazon and pick the first thing you see. Before you even start searching, you should have a budget in mind, be realistic about how you prefer to take supplements (e.g., capsules, powders, gummies, and so on), and so much more.
Form
Dietary supplements come in many forms, like tablets, capsules, powders, and gummies. A tablet is a compressed powder that’s formed into a pill, while capsules contain ingredients inside an outer shell. Capsules tend to absorb better and faster, while tablets may dissolve slowly and unevenly. However, if you don’t like taking pills, neither option would appeal to you. So, you may have to consider gummies or powders.
Gummies are easier to eat but may have extra additives. Powders can be conveniently added to your drink of choice, like your favorite protein shake, and are easy to consume if the texture isn’t gritty, but the measurements might be inconsistent.
Overall, there are pros and cons to each of the different forms of magnesium. So, when you’re looking for a magnesium supplement, pick a form you can stay consistent with.
Type of Magnesium
Honestly, it’s easy to assume that there’s just one type of magnesium. I personally don’t recall my high school chemistry teacher telling me that there was more than one. Nonetheless, there are many types, and knowing what they are can help you pick the one that best suits your needs.
Magnesium Oxide
Created with ions of oxygen and magnesium, this form has laxative, antacid, and smooth muscle relaxant activities. (48) It’s also claimed to be one of the most affordable. On its own, magnesium oxide doesn’t absorb the best. However, adding sucrosomial encapsulation, like what’s found on Legion’s Sucrosomial Magnesium, may help with absorption and prevent gastrointestinal side effects. (49) A study found that Sucrosomial Magnesium has a statistically significant advantage over magnesium bisglycinate in terms of absorption. (41)
Magnesium Biglycinate
As a combination of elemental magnesium and the amino acid glycine, this type has high bioavailability. It’s used in many of the magnesium supplements on this list, including Transparent Labs Magnesium Bisglycinate and Thorne Magnesium Bisglycinate. It’s often used to help with relaxation.
Magnesium L-threonate
This type of magnesium can cross the blood-brain so that the magnesium can be delivered directly to brain cells. It may help boost cognitive functions, as one study observed that rats with this type of magnesium had improved memory and learning. (33) Magnesium L-threonate can be found in the Momentous Magnesium Threonate and Lifeforce Magnesium products.
Magnesium Malate
While more studies are needed on this mix of malic acid and magnesium, it’s believed to help make magnesium easier to absorb and improve post-workout recovery. (50) This type can be found in Thorne’s Magnesium CitraMate.
Magnesium Citrate
Often used to relieve constipation, magnesium citrate is a combination of magnesium and citrate ions. However, it might help prevent bonelessness, improve blood pressure, and reduce pain. This, too, is found in Thorne’s Magnesium CitraMate.
Other Magnesium Types
You may also come across magnesium aspartate, magnesium hydroxide, magnesium N-acetyltaurinate, magnesium gluconate, or magnesium sulfate. Be sure to look at the ingredients list and do your research before buying any of them. In addition, check in with your healthcare provider to identify which ones would be the safest for you. Not all medications pair well with supplements.
Dosage
From this list alone, you can see that supplements carry different dosages of magnesium. Therefore, picking an amount that’ll meet your needs is important. For example, if you’re very deficient in magnesium, you probably wouldn’t want to pick Kaged Hydra-Charge, as that only has 15 milligrams. However, it might be a good choice if you’re already consuming a magnesium-rich diet and want to benefit from the other electrolytes it includes.
Also, pay very close attention to the serving size. It’s easy to assume that one scoop or pill equals the dosage on the label when two to three might be required. You also don’t want to overdo it by taking more than what’s recommended.
Third-Party Testing
Dietary supplements, including the best whey protein powders and the best pre-workout supplements, do not have to receive FDA approval before they are marketed, so manufacturers must ensure the product is safe. Unfortunately, though, some companies don’t do their due diligence in sourcing the best ingredients and/or following good manufacturing practices. Some supplements may contain illegal substances or contaminants, which could be devastating, especially for athletes and pregnant women.
Third-party testing can give consumers some peace of mind, knowing that the product has been evaluated for purity and safety. Transparent Labs, Momentous, and a few more on our best magnesium supplements list have been third-party tested. While this isn’t to say that those who haven’t been tested are unsafe, you can’t know for sure that they aren’t contaminated with potentially toxic ingredients.
Price
As you look for magnesium supplements, focus more on the price per serving than the product’s total price. Let’s consider Lifeforce Magnesium, for example. It’s got 90 capsules and is $60, so you might assume you’re getting three months’ worth of product for about $20 per month. However, one serving equals three tablets, so you’re only getting a month’s worth. In reality, you’d be paying $2.00 per serving, which is on the more expensive end.
Potential Side Effects of Magnesium
As with all supplements and medications, there are some side effects of magnesium you should be aware of. Common side effects include diarrhea, gas, bloating, and upset stomach. Some side effects are more serious and require a doctor’s attention, such as vomiting, lightheadedness, fast or slow heart rate, and tingling of the skin. While most people tolerate magnesium well, it’s better to be informed so you know what to look for. (51)
Best Magnesium Supplements: Side-by-Side Comparison
Magnesium is deemed an essential element for humans, so it’s vital that you get enough of it. However, you also don’t want to grab the first magnesium supplement you see. I’ve made this mistake before with supplements, and they ended up sitting unused in my medicine cabinet for months. Therefore, to help you get your money’s worth, do your research and use this article as a guide to find the best magnesium supplement that fits your needs.
FAQs
Which is the best form of magnesium to take?
The best form of magnesium to take depends on your personal preference. For instance, if you don’t like taking pills or gummies, opt for a powder mix that you can add to a beverage.
What is the absolute best magnesium supplement?
The best magnesium supplement for you will be different than the best for someone else. There are many different types of magnesium, so you have to choose wisely. We personally like Transparent Labs’ magnesium supplement, but your experience may vary. Some are best at relieving constipation, while others are great for muscle recovery. Assess your needs and then select the type of magnesium supplement that helps address them.
What is the best magnesium supplement for sleep?
Magnesium has a calming effect, but it helps if the supplement contains other sleep-promoting ingredients like melatonin, lavender, or calcium. NooCube Sleep Upgrade and Performance Lab Sleep are some of the best magnesium supplements for sleep.
What is the average dose for magnesium?
According to the National Academy of Medicine, you shouldn’t take more than 350 milligrams of supplemental magnesium daily.
What is the best time of day to take magnesium supplements?
The best time of day to take magnesium supplements depends on what else is in the supplement. If it contains sleep-promoting ingredients like melatonin, it’s best to take that at night before bed. The time of day doesn’t matter as much if the formula is mainly just magnesium.
Research
DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668
Uberti F, Morsanuto V, Ruga S, et al. Study of Magnesium Formulations on Intestinal Cells to Influence Myometrium Cell Relaxation. Nutrients. 2020;12(2):573. Published 2020 Feb 22. doi:10.3390/nu12020573
Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257-262.
EFSA Panel on Food Additives and Nutrient Sources added to Food (ANS), Younes M, Aggett P, et al. Re-evaluation of silicon dioxide (E 551) as a food additive. EFSA J. 2018;16(1):e05088. Published 2018 Jan 17. doi:10.2903/j.efsa.2018.5088
Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance?. Nutrients. 2017;9(9):946. Published 2017 Aug 28. doi:10.3390/nu9090946
Sun Q, Weinger JG, Mao F, Liu G. Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration. Neuropharmacology. 2016;108:426-439. doi:10.1016/j.neuropharm.2016.05.006
Hosgorler F, Koc B, Kizildag S, et al. Magnesium Acetyl Taurate Prevents Tissue Damage and Deterioration of Prosocial Behavior Related with Vasopressin Levels in Traumatic Brain Injured Rats. Turk Neurosurg. 2020;30(5):723-733. doi:10.5137/1019-5149.JTN.29272-20.1
Xu YJ, Arneja AS, Tappia PS, Dhalla NS. The potential health benefits of taurine in cardiovascular disease. Exp Clin Cardiol. 2008;13(2):57-65.
Weiss D, Brunk DK, Goodman DA. Scottsdale Magnesium Study: Absorption, Cellular Uptake, and Clinical Effectiveness of a Timed-Release Magnesium Supplement in a Standard Adult Clinical Population. J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686
Stanworth RD, Jones TH. Testosterone for the aging male; current evidence and recommended practice. Clin Interv Aging. 2008;3(1):25-44. doi:10.2147/cia.s190
Huisman HW, Schutte AE, Van Rooyen JM, et al. The influence of testosterone on blood pressure and risk factors for cardiovascular disease in a black South African population. Ethn Dis. 2006;16(3):693-698.
Maggio M, De Vita F, Lauretani F, et al. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi:10.1155/2014/525249
Larsson SC, Wolk A. Magnesium intake and risk of type 2 diabetes: A meta‐analysis. Wiley Online Library. https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2796.2007.01840.x. Published July 3, 2007. Accessed September 18, 2023.
Poivre M, Duez P. Biological activity and toxicity of the Chinese herb Magnolia officinalis Rehder & E. Wilson (Houpo) and its constituents. J Zhejiang Univ Sci B. 2017;18(3):194-214. doi:10.1631/jzus.B1600299
Schwalfenberg GK, Genuis SJ. The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326
1. Howatson G, Bell P, Tallent J, Middleton B. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. ResearchGate. https://www.researchgate.net/publication/51753100_Effect_of_tart_cherry_juice_Prunus_cerasus_on_melatonin_levels_and_enhanced_sleep_quality. Published 2011. Accessed September 18, 2023.
Young SN. Is tryptophan a natural hypnotic?. J Psychiatry Neurosci. 2003;28(2):160.
Jaśniewska A, Diowksz A. Wide Spectrum of Active Compounds in Sea Buckthorn (Hippophae rhamnoides) for Disease Prevention and Food Production. Antioxidants (Basel). 2021;10(8):1279. Published 2021 Aug 12. doi:10.3390/antiox10081279
3. NII Y, OSAWA T, KUNII D, et al. Effect of citrus fruit (sudachi) juice on absorption of calcium from whole small fish in healthy young men. Food Science and Technology Research. https://www.jstage.jst.go.jp/article/fstr/12/1/12_1_27/_article/-char/en. Published May 15, 2007. Accessed September 18, 2023.
EFSA Panel on Food Additives and Flavourings (FAF), Younes, M., Aquilina, G., Engel, K. H., Fowler, P., Frutos Fernandez, M. J., Fürst, P., Gürtler, R., Gundert-Remy, U., Husøy, T., Mennes, W., Moldeus, P., Oskarsson, A., Shah, R., Waalkens-Berendsen, I., Wölfle, D., Degen, G., Herman, L., Gott, D., Leblanc, J. C., … Castle, L. (2019). Safety of use of Monk fruit extract as a food additive in different food categories. EFSA journal. European Food Safety Authority, 17(12), e05921. https://doi.org/10.2903/j.efsa.2019.5921
Zarean E, Tarjan A. Effect of Magnesium Supplement on Pregnancy Outcomes: A Randomized Control Trial. Adv Biomed Res. 2017;6:109. Published 2017 Aug 31. doi:10.4103/2277-9175.213879
ELDerawi WA, Naser IA, Taleb MH, Abutair AS. The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients. Nutrients. 2018;11(1):44. Published 2018 Dec 26. doi:10.3390/nu11010044
Fanni D, Gerosa C, Nurchi VM, et al. The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases. Biol Trace Elem Res. 2021;199(10):3647-3657. doi:10.1007/s12011-020-02513-0
Fathizadeh N, Ebrahimi E, Valiani M, Tavakoli N, Yar MH. Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iran J Nurs Midwifery Res. 2010;15(Suppl 1):401-405.
Aydin H, Deyneli O, Yavuz D, et al. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. 2010;133(2):136-143. doi:10.1007/s12011-009-8416-8
Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011;4(3):211-218. doi:10.1007/s12349-010-0045-4
Hirokawa K, Nishimoto T, Taniguchi T. Effects of lavender aroma on sleep quality in healthy Japanese students. Percept Mot Skills. 2012;114(1):111-122. doi:10.2466/13.15.PMS.114.1.111-122
Romano F, Muscogiuri G, Di Benedetto E, et al. Vitamin D and Sleep Regulation: Is there a Role for Vitamin D?. Curr Pharm Des. 2020;26(21):2492-2496. doi:10.2174/1381612826666200310145935
Grandner MA, Jackson N, Gerstner JR, Knutson KL. Sleep symptoms associated with intake of specific dietary nutrients. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Wilkinson K, Shapiro C. Development and validation of the Nonrestorative Sleep Scale (NRSS). J Clin Sleep Med. 2013;9(9):929-937. doi:10.5664/jcsm.2996
Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177. doi:10.1016/j.neuron.2009.12.026
Sadir S, Tabassum S, Emad S, et al. Neurobehavioral and biochemical effects of magnesium chloride (MgCl2), magnesium sulphate (MgSO4) and magnesium-L-threonate (MgT) supplementation in rats: A dose dependent comparative study. Pak J Pharm Sci. 2019;32(1(Supplementary)):277-283.
Zhang C, Hu Q, Li S, et al. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022;14(24):5235. Published 2022 Dec 8. doi:10.3390/nu14245235
Askari M, Mozaffari H, Jafari A, Ghanbari M, Darooghegi Mofrad M. The effects of magnesium supplementation on obesity measures in adults: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2021;61(17):2921-2937. doi:10.1080/10408398.2020.1790498
Kass LS, Poeira F. The effect of acute vs chronic magnesium supplementation on exercise and recovery on resistance exercise, blood pressure and total peripheral resistance on normotensive adults [published correction appears in J Int Soc Sports Nutr. 2018 Jul 25;15(1):36]. J Int Soc Sports Nutr. 2015;12:19. Published 2015 Apr 24. doi:10.1186/s12970-015-0081-z
Koc B, Kizildag S, Hosgorler F, et al. Magnesium Citrate Increases Pain Threshold and Reduces TLR4 Concentration in the Brain. Biol Trace Elem Res. 2021;199(5):1954-1966. doi:10.1007/s12011-020-02384-5
Qiang F. Effect of Malate-oligosaccharide Solution on Antioxidant Capacity of Endurance Athletes. Open Biomed Eng J. 2015;9:326-329. Published 2015 Oct 19. doi:10.2174/1874120701509010326
Scaturro D, Vitagliani F, Terrana P, Tomasello S, Camarda L, Letizia Mauro G. Does the association of therapeutic exercise and supplementation with sucrosomial magnesium improve posture and balance and prevent the risk of new falls?. Aging Clin Exp Res. 2022;34(3):545-553. doi:10.1007/s40520-021-01977-x
Dai Y, Tang H, Pang S. The Crucial Roles of Phospholipids in Aging and Lifespan Regulation. Front Physiol. 2021;12:775648. Published 2021 Nov 23. doi:10.3389/fphys.2021.775648
Gómez-Ramírez S, Brilli E, Tarantino G, Muñoz M. Sucrosomial® Iron: A New Generation Iron for Improving Oral Supplementation. Pharmaceuticals (Basel). 2018;11(4):97. Published 2018 Oct 4. doi:10.3390/ph11040097
Brilli E, Khadge S, Fabiano A, Zambito Y, Williams T, Tarantino G. Magnesium bioavailability after administration of sucrosomial® magnesium: results of an ex-vivo study and a comparative, double-blinded, cross-over study in healthy subjects. Eur Rev Med Pharmacol Sci. 2018;22(6):1843-1851. doi:10.26355/eurrev_201803_14605
Scaturro D, Vitagliani F, Terrana P, Tomasello S, Camarda L, Letizia Mauro G. Does the association of therapeutic exercise and supplementation with sucrosomial magnesium improve posture and balance and prevent the risk of new falls?. Aging Clin Exp Res. 2022;34(3):545-553. doi:10.1007/s40520-021-01977-x
Galluzzo V, Zazzara MB, Ciciarello F, et al. Fatigue in Covid-19 survivors: The potential impact of a nutritional supplement on muscle strength and function. Clin Nutr ESPEN. 2022;51:215-221. doi:10.1016/j.clnesp.2022.08.029
Reno AM, Green M, Killen LG, O’Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022;36(8):2198-2203. doi:10.1519/JSC.0000000000003827
Lau WY, Kato H, Nosaka K. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect [published correction appears in BMJ Open Sport Exerc Med. 2019 Apr 11;5(1):e000478corr1]. BMJ Open Sport Exerc Med. 2019;5(1):e000478. Published 2019 Mar 5. doi:10.1136/bmjsem-2018-000478
Nemzer BV, Fink N, Fink B. New insights on effects of a dietary supplement on oxidative and nitrosative stress in humans. Food Sci Nutr. 2014;2(6):828-839. doi:10.1002/fsn3.178
Schaffer S, Kim HW. Effects and Mechanisms of Taurine as a Therapeutic Agent. Biomol Ther (Seoul). 2018;26(3):225-241. doi:10.4062/biomolther.2017.251
National Center for Biotechnology Information. PubChem Compound Summary for CID 14792, Magnesium Oxide. https://pubchem.ncbi.nlm.nih.gov/compound/Magnesium-Oxide. Accessed Sept. 18, 2023.
Scaturro D, Vitagliani F, Terrana P, Tomasello S, Camarda L, Letizia Mauro G. Does the association of therapeutic exercise and supplementation with sucrosomial magnesium improve posture and balance and prevent the risk of new falls?. Aging Clin Exp Res. 2022;34(3):545-553. doi:10.1007/s40520-021-01977-x
Swaminathan R. Magnesium metabolism and its disorders. Clin Biochem Rev. 2003;24(2):47-66.
Guerrera MP, Volpe SL, Mao JJ. Therapeutic uses of magnesium. American Family Physician. https://www.aafp.org/pubs/afp/issues/2009/0715/p157.html#:~:text=for%20these%20conditions.-,Contraindications%2C%20Adverse%20Effects%2C%20and%20Interactions,nausea%2C%20vomiting%2C%20and%20diarrhea. Published July 15, 2009. Accessed September 18, 2023.
Originally Posted At: https://breakingmuscle.com/feed/rss
Let’s face it: The treadmill (unfairly) gets a bad rap. Merely mentioning it as a cardio option can quickly cause your training partner’s enthusiasm to evaporate. After all, many people associate treadmill workouts with unflattering terms like boring, monotonous, and uninspiring.
Yet even if your previous treadmill experiences failed to elicit motivation or effective results, it’s not too late to change your tune. Whether you’re focused on losing fat, improving your metabolic conditioning, or recovering efficiently, this popular piece of home gym equipment can help put you on a path to success.
Credit: Dragon Images / Shutterstock
Plus, you don’t have to invest what can seem like countless hours and steps to make physique, performance, or health improvements. Here are three goal-specific workouts that only take 30 minutes to complete and have the potential to transform your opinion about treadmills.
While nutrition plays a major role in your ability to lose body fat, exercise can enhance your efforts to trim extra inches off your waistline. (1) However, if you have a limited window to hit the gym, it’s important to get the most bang for your fat-burning buck. When it comes to your next treadmill session, swap out the slow, steady-state approach for something that’s proven to be more efficient and effective: high-intensity interval training. (2)
Sprint Intervals
This type of workout isn’t for the faint of heart. Ultimately, though, sprint intervals provide a unique stimulus that simply can’t be replicated with steady-state cardio training. Combining brief periods (less than one minute) of high-intensity runs with a far less demanding walking interval of equal time will push you mentally and physically.
Most importantly, however, this method provides more fat-burning upside than simply going at the same speed throughout your workout. In fact, a study comparing calories burned during 30 minutes of HIIT, weight training, running, and biking showed that HIIT participants burned 25-30 percent more calories. (3)
Considering you need to be in a calorie deficit to lose body fat, following a well-structured eating plan that prioritizes protein and engaging in strength training and HIIT-style cardio can be quite a powerful fat-loss solution. (4)
Credit: Dusan Petkovic / Shutterstock
Keep in mind that you can make this workout more demanding in a number of different ways. Setting the treadmill on a low incline will put more stress on your quads and your glutes. As you improve, you can reduce the rest time between sets, which could give you room to fit a few more rounds within that 30-minute window.
Because this workout is ultra-demanding on just about every part of your lower body, it’s best to save it for a non-leg day. Additionally, while you can pencil it into your schedule two to three times per week, make sure to do so on non-consecutive days so you’re able to recover and hit the gym again.
Treadmill Interval
How to Do it: Set the treadmill to a flat position. Gradually build up speed until you reach a jogging pace. At the two-minute mark, increase the speed to a level in which you can safely maintain a sprint for the desired time. After you’ve hit your target time for the first part of the interval, decrease the speed and maintain a slow pace for an equal amount of time.
Sets and Reps: Five sets of 30 seconds at a sprint pace, followed by 30 seconds at a slow pace (casual walk). Repeat twice. Then, complete two sets of 45 seconds at a fast pace, followed by 45 seconds at a slow walking pace. Repeat once.
Rest Time: Rest two minutes between intervals.
30-Minute Treadmill Workout for Conditioning
Metabolic conditioning may lead to fat loss, but that’s not the sole objective. Rather, this exercise methodology is all-encompassing in its mission to improve both your endurance and strength. Increasing your work capacity can allow you to shine brighter in your weightlifting sessions or give you the cardiovascular foundation to maintain an elevated heart rate for a longer period.
Incline Intervals
The treadmill presents a prime opportunity to get in better overall shape if you take advantage of the incline feature. Unlike the fat-loss workout, though, you don’t have to go top speed to get closer to your end goal.
That said, interval-style training reigns supreme when it comes to conditioning. You can take things to the next level (literally) through incline treadmill training, which has been shown to be effective for improving oxygen consumption, blood lactate responses, and muscle power. (5)
Credit: LightField Studios / Shutterstock
This 30-minute treadmill workout revolves around manipulating the incline and the speed in a pyramid-style fashion. Once you navigate through that portion, you’ll get a chance to finish on a high note with a run that’ll force you to push through every last step.
Treadmill Incline Intervals
How to Do it: Begin with a three-minute warm-up at a comfortable walking speed with the incline at 3%. Every two minutes, increase the incline by 2% and the speed by 0.5 until you reach 15 minutes. Then, reduce the speed by 0.5 and the incline by 1% every two minutes until the 23-minute mark. At that point, ramp up the speed, set the incline between 3 to 5% and finish with a higher intensity run, followed by a brief cooldown interval.
Sets and Reps: 10 “sets” of two-minute incline intervals, one five-minute running interval, and a two-minute cool-down period. 30 minutes total training time.
Rest Time: No rest time between intervals.
30-Minute Treadmill Workout for Recovery
Not every treadmill program has to be interval-based. In fact, a no-frills, steady-state-style session is a great way to recuperate from a muscle-building workout. If you want to get your body primed to train again, a treadmill-centric approach is simple, yet effective.
Steady State and Stretch
When it comes to recovery, staying stationary won’t yield the best results. On the contrary, movement is key to reducing lactic acid buildup, eliminating toxins, and shuttling nutrients into your cells. (6)
A positive correlation between increased blood flow and performance recovery makes low-impact forms of aerobic exercise a logical choice. (7) While that doesn’t mean you should fully eliminate rest days, it does mean you should incorporate active recovery into your weekly routine. Cycling and swimming fit the bill, as does a steady-state treadmill workout.
You don’t need to overcomplicate it, either. Depending on how much time you have, you can pair a timed walk with a series of mobility exercises to enhance your recovery.
Treadmill Walk and Mobility
How to Do it: Start with the treadmill on a flat position, or very low incline (from 1 to 3%). Set the speed to a brisk walking pace you can comfortably maintain for 20 to 25 minutes. Then, complete each of the exercises outlined in the “warm-up” sequence below.
Sets and Reps: One “set” of a 20 to 25-minute walk, followed by 5 to 10 minutes of mobility work. 30 minutes total training time.
Rest Time: No rest time.
How to Warm-Up for a 30-Minute Treadmill Workout
When you’re about to spend 30 minutes on a treadmill, it might be easy to think you don’t need to warm-up. However, that’s certainly not the case — especially if you want to fully reap the rewards of your upcoming cardio session.
Completing a structured warm-up protocol not only offers injury prevention and performance benefits, but it also gives you a chance to prepare your mind for the challenges ahead. (8) And considering you’ll have to repeatedly ramp up the intensity to optimize fat burning, you’ll need to prime your joints, muscles, and tendons before you dive into your workout.
This four-part warm-up routine addresses key areas like the hamstrings, hips, and glutes — all of which will be put to the test once you step foot on the treadmill.
30-Minute Treadmill Workout Warm-Up
Forward Leg Swing: Stand straight with your feet about hip-width apart. While keeping one leg stationary, carefully swing the opposite leg forward and backward in a controlled movement, progressing from small swings to larger ones. Complete two sets of 10-15 repetitions per leg before moving to the next exercise.
Hip Circle: Stand with your feet shoulder-width apart and your hands on your hips. As you shift your weight to one foot, maintain an upright posture and slowly rotate your hip in a clockwise direction as if you were drawing a circle. Complete 10 repetitions, then go counterclockwise for another set of 10. Perform twice on each leg.
Lateral Lunge: With your feet hip-width apart, take a lateral step with your left leg. Push your hips back and bend your left knee until it reaches 90-degrees. Drive off of your left foot and return to the starting position. Perform 10 repetitions, then switch sides. Repeat before finishing with the final exercise.
Kang Squat: Stand up straight with your feet between hip- and shoulder-distance apart and your toes pointed slightly out. Place your hands behind your head, brace your core, and hinge forward at your hips. Then, lower your torso until it is almost parallel with the floor. Sit your hips back and bend at the knees until you reach a full-depth squat. Push through your heels and perform the opposite motion to return to a standing position. Complete one set of 10-12 reps.
Don’t Underestimate the Power of a Half-Hour
Any 30-minute workout can be effective — as long as you put in the effort. Although treadmill training alone won’t necessarily give you your ideal physique, it can be strategically incorporated into your overall fitness routine as a way to drop body fat, get in better condition, or aid in recovery. Commit a half-hour to this misunderstood machine and you may be surprised at how much you enjoy every minute of whatever workout you choose.
References
Kolnes, K. J., Petersen, M., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise training on Fat Loss—Energetic perspectives and the role of improved adipose tissue function and body fat distribution. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.737709
Viana, R. B., Naves, J. P. A., Coswig, V. S., De Lira, C. a. B., Steele, J., Fisher, J., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British Journal of Sports Medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
Falcone, P. H., Tai, C., Carson, L. R., Joy, J. M., Mosman, M. M., McCann, T. R., Crona, K. P., Kim, M. P., & Moon, J. R. (2015). Caloric expenditure of Aerobic, Resistance, or Combined High-Intensity interval training using a hydraulic resistance system in healthy men. Journal of Strength and Conditioning Research, 29(3), 779–785. https://doi.org/10.1519/jsc.0000000000000661
Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of Nutrition and Metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
Ferley, D. D., Osborn, R., & Vukovich, M. D. (2014). The effects of incline and Level-Grade High-Intensity Interval treadmill training on running economy and muscle power in Well-Trained Distance runners. Journal of Strength and Conditioning Research, 28(5), 1298–1309. https://doi.org/10.1519/jsc.0000000000000274
Draper, N. (2006, March 1). Effects of active recovery on lactate concentration, heart rate and RPE in climbing. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3818679
Borne, R. F., Hausswirth, C., & Bieuzen, F. (2017). Relationship between blood flow and performance recovery: a Randomized, Placebo-Controlled study. International Journal of Sports Physiology and Performance, 12(2), 152–160. https://doi.org/10.1123/ijspp.2015-0779
Fradkin, A., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on Physical performance: A Systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140–148. https://doi.org/10.1519/jsc.0b013e3181c643a0
Originally Posted At: https://breakingmuscle.com/feed/rss
To paraphrase the great American writer, Mark Twain, “Too much of anything is bad, but too much pre-workout is barely enough.” Twain originally chose whiskey as the beverage of choice, but there’s a good chance he’d find the humor in the near-obsession some modern day “fitness” enthusiasts have with potent pre-workout concoctions.
Judicious use of a pre-workout can certainly lead to higher intensity sessions that last longer and deliver a greater muscle-building, fat-burning stimulus. However, all pre-workout formulas are designed with different ingredients in different doses, so “one scoop” of something isn’t always comparable to “one scoop” of a different mixture.
Credit: Dragon Images / Shutterstock
Knowing what you’re taking, how much, and, more importantly, how your body reacts to those ingredients is essential to get the best results. Before you start your next training session with a high-potency pre-workout, here’s how to know the possible side effects you might encounter.
Editor’s Note: The following information is meant to be informative in nature, but should not be taken as medical advice. The content presented is not intended for use as diagnosis, prevention, and/or treatment of health problems. It is not a substitute for consulting a qualified medical professional.
Pre-workouts are technically a general category of supplements made up of different mixes with a variety of ingredients. However, some similar types of ingredients tend to pop up across different formulas.
Stimulants
Possibly the most well-known and, for some, most desired, type of ingredient is a straightforward stimulant to bolster physical and mental energy. Caffeine, tyrosine, yohimbine, and theacrine are some of the most common sources of stimulants.
Credit: Ihor Bulyhin / Shutterstock
While the majority of pre-workouts contain some form of stimulant, there are many non-stimulant pre-workout mixes that can be just as effective while omitting key energizing ingredients.
Blood Flow Enhancers
Many pre-workouts contain ingredients designed to improve blood circulation throughout the body. This can help to improve “the pump” while training and may increase endurance. Common nitric oxide boosters, sometimes called “NO2 boosters,” include arginine, citrulline, and betaine (not to be confused with beta-alanine, which is an unrelated ingredient with different effects).
Endurance Support
Many pre-workouts improve your physical endurance during a training session. This can either occur physiologically, by improving your body’s capacity for sustained output, or by decreasing your sense of fatigue so you essentially “feel less tired” as a workout progresses. Common endurance boosters include highly branched cyclic dextrins (which are actually a carbohydrate source rather than a specific supplement) and beta-alanine.
Benefits of Pre-Workout
When it’s time for a pre-workout to deliver results, many formulas knock the ball out of the park. Pre-workouts are popular largely because they are effective. Here are some of the most noticeable benefits.
Increased Energy and Alertness
Whether by stimulants, improved blood flow, or other mechanisms, pre-workouts typically get you “fired up” headed into a training session. This can be useful if you train after a tiring day at work, if you’re dragging in a slow gear before your first repetition, or if you head into a workout when your mental focus is less than 100%.
Increased Power and Strength
Pre-workouts can have a direct impact on your strength output during a given workout. (1) By helping to recruit more muscle units, exciting your central nervous system, or improving your muscles’ ability to contract, pre-workouts may help to move more weight for more reps. Over time, this can contribute to greater strength gains and muscle mass.
Improved Blood Flow
Many pre-workout formulas increase total-body circulation. This improved blood flow may help with general alertness and energy, greater motivation to train, increased physical endurance, and an improved muscle pump. The pump, in particular, has been associated with a greater muscle-building stimulus. (2)
Enhanced Endurance
The ability to perform longer workouts without decreasing output has been a time-tested recipe for improved fitness, strength, and performance.
Credit: Drazen Zigic / Shutterstock
Many pre-workouts help to improve endurance during a training session, either by decreasing your body’s sense of fatigue or by encouraging a sustained power output. This can be achieved either with improved recovery between sets or with better fueled performance at a higher intensity.
10 Potential Side Effects
For all of its potential benefits, a pre-workout also has the potential to deliver some side effects. No lifter should reasonably expect all gain for no proverbial “pain” in the gym, whether it’s a challenging set or a useful supplement. Here are the most common, though certainly not guaranteed, potential issues from using a pre-workout.
CNS Burnout
Your central nervous system (CNS) is essentially the way your brain communicates with, and activates, your muscles during exercise. Your CNS can become more stressed when training intensity or volume is increased, which can negatively affect overall recovery and performance. (3)
Because pre-workouts allow you train train harder and longer — with greater intensity and potentially more volume — you may be at risk over overstressing your CNS with excessive use.
Impaired Sleep
Perhaps the most “obvious” potential drawback of a stimulant-laden pre-workout is interrupted sleep and potential insomnia. This is primarily an issue with stimulant-heavy pre-workouts (those which include caffeine or other stimulants in their formula), particularly if they are taken in the afternoon or evening.
For example, taking a pre-workout around 5 p.m. for an afterwork training session is much more likely to cause sleep problems than a pre-workout taken at 7 a.m. for an early morning workout. However, individual sensitivities and total daily caffeine intake (from coffee, tea, soda, etc.) can be a factor.
Nausea
Sometimes simple hard training can lead to nausea. Many experienced lifters have needed to visit the “puke bucket” during high-rep squats, but potent pre-workout formulas might turn even an average workout into a sour stomach fiasco.
Whether it’s due to an overload of stimulants, an excessive workload, or just a mix of various ingredients swirling around your gut, a strong pre-workout could leave you feeling queasy, which would ultimately interrupt your training session. Some research suggests this is actually one of the most common side effects some lifters experience after taking a pre-workout. (4)
GI Upset
Similar to nausea, some lifters may experience gastric distress (upset stomach and/or bowel issues) after taking a pre-workout, often due to high-dose stimulants or related ingredients. This can severely interrupt a training session, often derailing a workout before it’s even begun. In extreme cases, it may be severe enough to force a lifter to abandon a workout entirely.
Attenuation
While stimulant-based pre-workouts can be highly effective for improving strength, power, and endurance, they can also deliver gradually diminishing results if used in excess. The body can develop a tolerance to stimulants, including caffeine, making their beneficial effects less impactful over time. (5)
To ensure maximum impact, aim to use a pre-workout no more than every other day, rather than every workout. If you frequently consume significant amounts of caffeine during a regular day, consider cutting back or using a pre-workout even less frequently. This should allow the formula to deliver a more noticeable benefit. (6)
Dehydration
A notable, but relatively easily preventable, side effect of pre-workouts is dehydration. By prompting a more challenging workout, some lifters may become more depleted during a high intensity training session via increased sweating and the loss of basic nutrients. (7)
Credit: Ground Picture / Shutterstock
This may not necessarily be accounted for with sufficient intra-workout hydration. Dehydration can lead to an overall decrease in power and endurance, making the workout counterproductive.
Headache
Another possible side effect of pre-workout, which may be noticeable sooner rather than later during some sessions, is a straightforward headache. Many pre-workout ingredients increase overall blood flow which can be beneficial to muscular performance, but can also be contraindicated in a person who is already experiencing high blood pressure. (8)
If you’re currently dealing with hypertension, double-check your pre-workout formula for ingredients which may exacerbate the issue such as arginine, citrulline, and other purported “nitric oxide boosters.”
Increased Heart Rate
Pre-workouts may increase a lifter’s heart rate, either relatively directly through stimulant-based ingredients or by supporting a high degree of training intensity. In lifters with hypertension or other cardiovascular risks, an increased heart rate may present a potential danger.
While exercise, in itself, may raise a person’s heart rate, the addition of a pre-workout may bring it to inappropriate or unexpected levels.
Skin Reaction
A relatively minor side effect, but no less distracting, is a “tingling” or itching skin sensation after taking a pre-workout. This can be particularly common in formulas which contain beta-alanine — a supplement typically associated with a “flushing” of the skin.
Some research associates the beta-alanine reaction with an overstimulation of nerve endings, rather than a symptom of acute allergic reaction. (9) Regardless, the skin flush may be distractingly uncomfortable, despite being considered a “successful sign” that the supplement may be working.
Medication Interaction
Many nutritional supplements carry the risk of potential interactions with prescription medications. Pre-workout formulas are no different and should be approached with adequate consideration.
Several individual ingredients common to pre-workout mixes are considered “contraindicated” when taking key categories of medications. For example, NO2 boosters such as arginine or citrulline may have an additive effect in people taking certain medications for erectile dysfunction. (10)
Similarly, the amino acid tyrosine (sometimes used in pre-workouts for improved mental focus) may interact with certain prescribed antidepressants and may lead to increased blood pressure and related problems.
Pre-Workout with Care
Pre-workout formulas can be distinctly useful when used strategically. However, like any supplement, there are also potential side effects to be aware of. Mistaking pre-workout formulas as being entirely risk-free would be a short-sighted error. Make sure you know what you’re taking and why you’re taking it. Once you have those details sorted out, you’ll be better prepared to anticipate and mitigate any potential side effects, leading to greater results overall.
References
Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
Schoenfeld, Brad J. PhD, CSCS, CSPS, NSCA-CPT1; Contreras, Bret MA2. The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations. Strength and Conditioning Journal 36(3):p 21-25, June 2014. | DOI: 10.1097/SSC.0000000000000021
Zając, A., Chalimoniuk, M., Maszczyk, A., Gołaś, A., & Lngfort, J. (2015). Central and Peripheral Fatigue During Resistance Exercise – A Critical Review. Journal of human kinetics, 49, 159–169. https://doi.org/10.1515/hukin-2015-0118
Jagim, A. R., Camic, C. L., & Harty, P. S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Nutrients, 11(4), 855. https://doi.org/10.3390/nu11040855
Boulenger, J. P., Patel, J., Post, R. M., Parma, A. M., & Marangos, P. J. (1983). Chronic caffeine consumption increases the number of brain adenosine receptors. Life sciences, 32(10), 1135–1142. https://doi.org/10.1016/0024-3205(83)90119-4
Addicott, M. A., & Laurienti, P. J. (2009). A comparison of the effects of caffeine following abstinence and normal caffeine use. Psychopharmacology, 207(3), 423–431. https://doi.org/10.1007/s00213-009-1668-3
Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., Fox, B., Kistler, B. M., & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of human kinetics, 79, 111–122. https://doi.org/10.2478/hukin-2021-0065
Cameron, M., Camic, C. L., Doberstein, S., Erickson, J. L., & Jagim, A. R. (2018). The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition, 15, 1. https://doi.org/10.1186/s12970-017-0206-7
Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of neuroscience : the official journal of the Society for Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/JNEUROSCI.3509-12.2012
El-Wakeel, L. M., Fouad, F. A., Saleem, M. D., & Saber-Khalaf, M. (2020). Efficacy and tolerability of sildenafil/l-arginine combination relative to sildenafil alone in patients with organic erectile dysfunction. Andrology, 8(1), 143–147. https://doi.org/10.1111/andr.12671
Originally Posted At: https://breakingmuscle.com/feed/rss
Hafthor Björnsson sent a clear message to the strength sports world by announcing he will shift his focus from powerlifting to competing in strongman again.
The 2018 World’s Strongest Man and three-time winner of the Arnold Strongman Classic made headlines in February of 2023 when he officially came out of retirement. However, just two months later, Björnsson encountered a serious setback in his quest to prove his dominance again when he tore his pectoral muscle during a powerlifting competition held at Thor’s Power Gym in Kópavogur, Iceland.
Nearly six months since suffering the injury that forced him to alter his training plans, Björnsson shared a video on his YouTube channel on Sept. 21, 2023 detailing his decision to take his career in a different (but familiar) direction.
“As of now, because of the injury, I feel like it’s the smartest decision for me to step away for a little bit, keep training, keep building up the static strength,” Björnsson explained. “Then at some point later on in my journey, maybe a year from now, two years from now, three years from now, I might pick it back up.”
This isn’t the first (or likely the last) time the 2023 International Sports Hall of Fame inductee has switched his athletic priorities. After earning a reputation as an all-time great strongman, Björnsson retired from the sport in August 2020 and subsequently competed in both boxing and powerlifting.
Although he didn’t fare quite as well in the ring, the experience of changing sports provided some important perspective.
“When I decided to do powerlifting in the first place, after being in boxing for two years, I set my goals so high and I was getting strong so fast that my body wasn’t ready for it, and that’s why I got injured, in my opinion,” Björnsson said. “I need to be smart with my training. I need to give myself more time to build up that static strength.”
After providing his rationale for putting his powerlifting aspirations on pause, the legendary competitor gave a simple explanation behind his decision to return to strongman.
“The main reason is just because I have so much love for the sport,” Björnsson said.
Motivated to make a successful comeback, the man known for portraying “The Mountain” in the television series “Game of Thrones” plans to take a patient approach to the process. Björnsson said he will take things at his own pace as he prepares to compete again.
“I’m obviously going to set big goals for myself, but when I’m going to go into a competition I’m going to do my best,” he explained. “What that means is I’m not going to be chasing a man, chasing a record, chasing something right away. I need my body to get used to the heavy lifting. I need my tendons to get stronger, and that just takes time overall.”
Despite being three years removed from his last strongman contest — a championship title at Iceland’s Strongest Man in August of 2020 — it might not be long before Björnsson captures his 39th victory in the sport.
Once he returns to active status and competes again, he would be automatically qualified to enter the 2024 World’s Strongest Man thanks to his status as a former champion. Of course, if that occurs, the Iceland native would face a tall task to take down reigning winner Mitchell Hooper, who became the first Canadian-born victor in April 2023.
But if Björnsson wins his second World’s Strongest Man title six years after earning his first, that might just be the most impressive accomplishment of his decorated career.
Originally Posted At: https://breakingmuscle.com/feed/rss
So, you need a reliable barbell that won’t break the bank?
It might seem straightforward, but the market is flooded with hundreds of budget-friendly bars, all claiming to be the best. It would take weeks to sort through all the options. And let’s be honest, the last thing you want is a bar that falls apart on you within a couple of years.
Don’t worry; we’ve done all the heavy lifting for you. We’ve combed through the vast sea of options, tested the contenders, and narrowed them down to the nine best budget barbells.
Over the past eight years, I’ve used many barbells in different CrossFit gyms and my garage gym — putting them through high-rep workouts, heavy strength training, and everything in between. I’ve also been a fitness writer and editor for almost three years and have spent countless hours researching the best barbells for various uses, including powerlifting, Olympic weightlifting, and more.
With my first-hand experience and the rigorous product testing at our physical testing facility (more on that below), I’m confident that you’ll find one of these best budget barbells to be a winner for you.
How We Chose the Best Budget Barbells
Choosing the best budget barbells is no easy job, but we’ve gone to great lengths to ensure that our recommendations are top-notch.
Our dedicated team of product testers includes CrossFitters, strength and conditioning coaches, certified personal trainers, and fitness enthusiasts who have used barbells in home gyms and commercial facilities. Breaking Muscle also has a testing warehouse in Springfield, MO, where we conduct rigorous testing processes on barbells from reputable brands like REP Fitness, Rogue, Titan, and more.
Out of the dozens of bars we tested, we chose the best nine barbells based on their overall construction, tensile strength (how much weight a barbell can hold before it breaks), knurling type, sleeve spin, and coating durability. But we didn’t stop there. We also considered the brand’s reputation, the packaging it arrived in, its overall versatility, and whether or not we think it’s worth the cost.
The standout feature of the REP Colorado Bar is that it’s mixed-use. Being mixed-use means it’s suitable for powerlifting and Olympic weightlifting — sports that typically use two separate barbells with different diameters, knurling, and whip (how much the barbell will flex before it becomes permanently bent). This is also the reason we consider it the best budget barbell overall and why we rated it 4.5 stars out of 5 after testing it.
A Breaking Muscle staff member lifting with the REP Colorado Bar at our testing facility in Springfield, MO
A mixed-use barbell combines the best features of a powerlifting and weightlifting bar: a Goldilocks 28.5-millimeter diameter shaft, composite bushings for a smooth spin, and dual knurl markings. The dual knurl rings make it easier for you to ensure your grip is even for various movements, such as the bench press or snatch.
The Colorado bar is also a huge asset if you’re a home gym user like me since it allows you to engage in multiple training styles with a single tool. You’ll save space and money because you only need to invest in one bar instead of two.
The staff at Breaking Muscle noticed that this bar has a finely done volcano knurling, which offers more surface area contact between your hands and the bar for improved grip, and rated it 4.5 stars out of 5. They mentioned that the knurling stops before it gets to the bushing and feels like just the right amount of aggressiveness for a secure grip without chewing your hands up during high-rep workouts.
This bar has no center knurling, which is a drawback if you want to use it regularly for back squats because the bar will be less grippy. If you still decide to invest in this bar despite the lack of center knurl, consider chalking your back before each set or wear a sticky shirt that offers a similar level of grip to ensure you stay safe.
The Colorado bar comes in two finishes, one of which is chrome plated. According to one of our product testers, the chrome version is notthe best choice if you intend to put this bar in a CrossFit gym. Chrome coatings can reduce the longevity of a barbell by up to 50 percent.
That said, the hardened chrome version will likely perform without issue in a home gym, where it should last about 30 years because it will get significantly less use than at a commercial facility.
The other finish is Cerakote, which we think is a serious plus on the Colorado Bar. Cerakote is a special coating popular in the firearm community as it helps avoid rust build-up. On the Colorado Bar, its thin application adds a touch of durability without affecting the feel of the knurling. We also love that it’s available in five colors — red, green, black, blue, or white — so you can match the barbell to your other gym equipment, such as your favorite weight bench.
A close-up of the REP Colorado Barbell at the Breaking Muscle testing facility
Finally, this is one of our list’s most expensive budget barbells. At the time of writing, this bar retails for around $330, which might put it out of reach if your wallet is running extra-lean. We knocked a few points off for this reason and rated it 4 out of 5 stars for price. However, if you are willing to spend a bit more and like to dabble in various styles of lifting, we think the Colorado Bar is worth it.
Best Budget CrossFit Barbell: Fringe Sport Wonder Bar
Like the REP Colorado Bar, the 20-kilogram (44-pound) Wonder Bar is a multi-purpose barbell. Many features make it the best choice for CrossFit, where you frequently alternate between powerlifting, Olympic weightlifting, and specialized movements like thrusters.
First, the Wonder Bar has a 28-millimeter shaft diameter, ideal for using the hook grip in Olympic weightlifting and comfortable for almost all hand sizes. (If you’re a female CrossFitter or have small hands, you can also opt for the 15-kilogram Wonder Bar with a 25-millimeter diameter.) The shaft has dual markings for powerlifting and Olympic weightlifting, meaning you don’t need to swap out your barbell when you switch between either training style.
The Wonder Bar also has an impressive 205k pounds per square in (PSI) tensile strength capacity, which means it can withstand the high volume of drops seen in a CrossFit box. I was pleasantly surprised to see they even show the yield strength (160k PSI), something few companies will ever disclose.
The 20kg Wonder Bar is unique because it offers two sleeve versions: bushings or bearings. Bushings are better for slower and heavier lifts like power lifts (squats, bench presses, and deadlifts). They’re also more affordable, more durable, and easier to maintain.
On the other hand, bearings are better for the faster lifts and lighter loads seen in Olympic weightlifting. They’re smoother and spin extra fast but require more care and upkeep. The type of bar you choose depends on your lifting style and preference. The great thing is, regardless of the kind you choose, you’ll still get an incredible 1,600-pound weight capacity.
One of the main drawbacks of the Wonder Bar is that its black zinc finish is the only option offered. Even though the jet-black color is dazzling, I’d appreciate more color options to inject some personality into your home gym. Different finishes also provide higher levels of protection to the bar, like stainless steel, which is more resistant to rust and abrasion. The Wonder Bar doesn’t cater to these preferences, limiting its appeal and adaptability to various training environments.
More importantly, the black zinc finish can fade over time, especially with frequent use and if you store it in a non-climate-controlled location. I have a different barbell with a black zinc finish, and it looks pretty beat up because the coating has faded so much.
Similar to the fading of the shaft finish, the sleeves can also show some wear and tear over time. That same black zinc finish is applied to the sleeves, which will experience metal-on-metal contact as you slide your weight plates on and off.
A customer expressed this in their review by saying, “…the only complaint I have is that the sleeves have already shown some good cuts in the metal from dropping the bumpers.” I’ve seen this same effect with barbells with Cerakote coatings applied to their sleeves — there’s simply no way to keep them looking beautiful after day one.
Best Budget Olympic Barbell: Living.Fit Cerakote Barbell
The Living.Fit Cerakoe Barbell is the best budget Olympic bar because it’s made explicitly for Olympic weightlifting. Its 28-millimeter shaft diameter and Olympic lifting knurl marks match International Weightlifting Federation (IWF) standards, making it ideal for gripping the bar comfortably and precisely. Our testing team tried this barbell for several weeks and rated it 4 out 5 stars overall.
Besides a couple of bushings, most of this bar’s components are high-quality needle bearings. Needle bearings are essential for an Olympic bar because they allow it to spin quickly and smoothly. This reduces the torque on your wrists, elbows, and shoulders during snatches and clean and jerks and helps you avoid injury.
However, we only gave the rotation system 3 out of 5 stars because the sleeves don’t spin quite as fast as other barbells we’ve tried, especially those from premium brands like Eleiko. (To be fair, though, we do think the sleeve spin is decent for a barbell at this price point.)
The Cerakote coating protects the bar against corrosion, scratches, and general wear. At a thickness of just 0.03 to 0.04 millimeters, the beauty of Cerakote — besides its gorgeous color — is that it only needs to be applied as a thin layer, so it doesn’t affect the knurling. After we tested the Living.Fit Cerakote Barbell, we gave the knurling 4 out of 5 stars. We were able to get an excellent grip without having our hands chewed up, though there wasn’t anything special about the knurling that stood out to us.
However, the first time our product testers used the barbell, they noticed some scratching on the sleeves from where the plates rubbed. It was purely aesthetic and nothing that would compromise the structural integrity of the barbell. However, it is a little disappointing to have minor scratches and know that they’ll continue to get worse with time on an otherwise beautiful barbell.
Similar to other options in this article, the Living.Fit Cerakote Barbell lacks a center knurling. This is fine if you plan only to use it for Olympic lifting exercises, but it isn’t the greatest if you have a special love for back squats. The lack of a center knurl means that the bar will be more likely to slip around on your back during high-bar squats. It will also make low-bar squats challenging because they rely on the bar gripping your shirt to stay in place.
As a high-quality barbell, the Living.Fit Cerakote Barbell is well priced at around $225. We rated its overall value 4.5 out of 5 stars because of its high tensile strength of 200k PSI and lifetime warranty (covering the bar against any material, functionality, or workmanship defects throughout its lifespan).
Best Budget Powerlifting Barbell: Titan Performance Series Power Barbell
High-quality powerlifting barbells can cost several hundred dollars, but the Titan Fitness Performance Series Power Barbell is an affordable option at around $150.
It features a 29-millimeter shaft diameter, which may seem unimportant, but if you’re a powerlifter (even an aspiring one), you should train like you compete. The International Powerlifting Federation (IPF) uses 29-millimeter diameters as the standard in their competitions for male competitors. By using the same diameter in your training as your competitors, you’ll gain an edge over the other lifters. At the very least, your grip will improve when lifting on a 29-millimeter bar versus a 28-millimeter barbell.
The center knurling of the Performance Series Power Barbell gives you a better grip on squats, especially if you’re a low-bar squatter, because it results in more contact area between the bar and your shirt (or back if you’re addicted to pain). It also comes in handy for sumo deadlifts, as you’ll have a knurled area to grip, unlike many of the non-center-knurled alternatives I’ve mentioned.
This power bar also flexes some of the coarsest knurling out of all the bars featured in this article. It has medium mountain knurling, which is noticeably more aggressive than volcano knurling. The sharp tips of the former type are still present and will dig deeper into your hands. For a powerlifting bar, aggressive knurling is good — the last thing you want on a one-rep max attempt is to end up dropping the bar because the knurling was too passive.
A drawback to this bar is that, being a power bar, it only has powerlifting knurl marks and isn’t suitable for other sports like Olympic weightlifting or CrossFit. I’ve tried Olympic lifts with a powerlifting bar before, and it was not a comfortable experience. The knurling is too sharp, the bar is too thick, and there’s just not enough whip, so you won’t want to Oly lift with this bar. In this way, it’s the opposite of the Rogue Echo Bar (reviewed below), which features Olympic lifting marks only.
Similarly, the aggressive knurling might not appeal to those with sensitive hands. Mountain knurling can be uncomfortable to hold and downright painful on your back when performing squats. Although your skin will develop callouses to protect itself from the coarseness, some people might find lifting with this bar an unpleasant experience.
The PRx Women’s Olympic Prime Bar is the best barbell for women for several reasons. First, it has a 25-millimeter shaft diameter. Not only does this match the IWF sizing for women’s barbells, but it’s also ideal for ladies because women have smaller hands than men on average, making a typical 28- to 29-millimeter barbell challenging to hold. A smaller diameter on a barbell also means less stress on your wrists, elbows, and shoulders, which is good for reducing injury risk.
This barbell also has a lighter 15-kilogram starting weight, the official starting weight for a barbell used in any IWF competition. This weight is a suitable warm-up or starting weight for women of all strength levels for exercises like the bench press and back squat. However, it also makes for a more reasonable load on exercises that recruit less muscle mass, like the overhead press and barbell rows, where technique might suffer if a 45-pound barbell is used as your first set.
Finally, the bar also has a medium knurling. Medium volcano knurling is an excellent balance between grip and comfort. It’s not too shallow or aggressive, giving just enough grip without turning your hands into a calloused glove. It’s also more tolerable for the snatch and clean and jerk because it won’t tear your skin as the barbell rotates in your hands.
Unlike many all-purpose or powerlifting barbells, the PRx Olympic Prime Bar does not have a center knurling. This is excellent for Olympic lifting exercises since it can save the skin on your throat and collarbones, but it’s not ideal if you like to back squat heavy often. Without a center knurl, the bar can slide around on your back, especially on low-bar squats because they require assistance from the bar’s knurling to stay in place.
The black zinc coating can lose its color over time, mainly if you use it often and keep it in a place that isn’t temperature-controlled. At many of the CrossFit gyms I’ve trained at, black zinc barbells were very common, and almost all had the coating rubbed off near the middle of the bar from extensive use. For this reason, I would not suggest black zinc coatings if you are concerned about how your bar looks and expect it to look brand new for years to come.
Rogue Fitness is known for its top-tier quality (and higher prices), but the Echo Bar is a reasonably priced barbell that should meet your high expectations when buying a Rogue product. At around $266, this bar is significantly lower than other Rogue barbells, which can range as high as $700 or more. Thanks to the economical pricing, you can get a high-quality barbell from a reputable brand without breaking the bank.
The Rogue Echo Bar is an excellent barbell for Olympic lifting. It has all the essential features you’d expect from a weightlifting-specific bar. It has no center knurl to save the skin around your shins, hips, and neck. The single knurl marks are for easy and repeatable hand placement on the shaft, ideal if you’re just getting into Olympic lifting and don’t know the difference between powerlifting and weightlifting knurl marks. It also has an F8-R rating on Rogue’s F-Scale, putting it around the middle of the pack for durability — pretty solid considering its budget-friendly price.
Rogue’s Echo Bar is USA-made, a defining feature that distinguishes it from the other options in this article. Budget barbells are affordable because they are imported from overseas, where workers don’t get compensated as well and manufacturing standards are lower. However, you’re supporting local workers and generally receive higher-quality items when you buy USA-made products, something to consider if you can spare the extra cash.
Like black zinc coatings, bright zinc finishes can fade over time. Whether from wear and tear, humidity, or large temperature swings, these can cause the finish to wear off sooner than expected. While this won’t affect the durability of the bar, it will look less appealing and require more maintenance because the bare steel will be exposed and subject to faster rust build-up.
Lastly, this barbell doesn’t feature dual knurl markings. In my opinion, I’d love to see a set of powerlifting hash marks, as I think it would increase the bar’s versatility for a wider audience. That said, it’s made explicitly for Olympic lifting, so if you’d prefer a bar with dual markings, consider the REP Colorado Bar instead.
Highly rated (4.7 out of 5 stars) by more than 4,330 customers
Cons
Low 110k PSI capacity
Black phosphate finish can fade
CAP Barbell’s The Beast, which you can find on Amazon, is hands-down the most affordable budget barbell on our list. At around $100, its price tag is significantly lower than almost any other Olympic barbell on the market, which tends to cost $200 to $300, if not more. With The Beast, you get a decent barbell from a reliable seller without spending much money.
The Beast barbell has a maximum weight capacity of 1,200 pounds, which is impressive for any budget barbell but especially for one priced so economically. And let’s be honest, most of us (myself included) aren’t going to be lifting anywhere near its maximum weight capacity. So, the fact that it has a capacity of over 1,000 pounds while staying budget-friendly is a win-win.
Although its product page on Amazon appears to host at least five different bars offered by CAP Barbell (including The Beast), I was shocked to see the high ratings. Typically, you’d expect 3 out 5 stars for a barbell in this price range, but CAP Barbell has over 4,300 reviews with an average rating of 4.7 out of 5 stars. Buyers speak highly of the knurling, which they say is grippy without being too aggressive, and smooth sleeve rotation. With the positive feedback and praise this barbell received in the review section, you likely won’t regret your investment.
The main drawback I see with The Beast is its lower tensile strength of 110k PSI. This is definitely lower than all the other barbells in this article, meaning it would be the first to bend if our product testers were to put it through a maximum loading test. That said, you’re unlikely to encounter bending or breaking issues unless you’re a world-record powerlifter or weightlifter. For general-purpose strength training, this bar will still serve you well.
Like black zinc, this bar’s black phosphate finish can fade. This protective layer wears off because of friction, moisture, or temperature fluctuations. This won’t affect the steel’s quality or the bar’s maximum capacity but will make it look less attractive. Wiping the bar down with a towel and keeping it dry after each use can help prolong its coating.
The most significant benefit of Titan’s EZ Curl Bar is that it allows you to perform specialty exercises that tend to be uncomfortable on a straight Olympic bar. For example, EZ bar curls, skull crushers, preacher curls, laying tricep extensions, and more allow you to target your biceps, triceps, forearms, and shoulders without the usual joint strain that you’d experience when using a straight bar. Because of its versatility, an EZ Curl bar is often the first specialty barbell I recommend for home gym owners.
The Titan Olympic EZ Curl Barbell only costs around $85 at the time of publishing, which is much lower than other curl bars — you’d be looking at a minimum of $100 for any alternative that offers the same design. As the most affordable bar in this article, it’s great to know that you can get a solid curl bar from a reputable brand at this price.
Cheap EZ curl bars like to cut corners on their knurling and sleeve mechanisms, but Titan rises above all these shortcomings. Their EZ curl bar has a medium knurling that’s just right for accessory exercises. The angles on the shaft are well-designed to ensure it’s intuitive to use and, when combined with the smooth bronze bushings, is very comfortable on your wrists and elbows when performing exercises like curls and skull crushers. Its compact size of 47 inches in length and 17 pounds in weight makes it easy to store and portable when moving around your home gym.
This specialty bar from Titan has a lower weight capacity of just 200 pounds, less than some of the more expensive curl bars that feature 300+ pound capacities. However, this doesn’t mean that the bar is weak or unsafe. The accessory exercises you’ll most likely perform using this bar won’t put you anywhere near its 200-pound capacity.
Due to its 47-inch length, the Olympic EZ Curl Bar is not rackable in a power rack. Since you can’t place it across the J-hooks of a power rack because it’s too short, you’ll have to load it while it’s lying on the floor. However, this isn’t a big deal, as long as you don’t suffer from chronic back pain. Its shorter size also means you’ll have to lift it into position manually. For instance, you’ll have to place the bar in your lap and hoist it into position for skull crushers instead of simply lifting it out of the J-hooks like you would during a bench press.
We have the Bells of Steel Open Trap Bar in our testing facility and put it through several weeks’ worth of workouts. We gave it 4.1 out of 5 stars overall and especially like its durability, construction quality, and the fact that it comes with a lifetime warranty.
The open design allows for more exercises than a close-frame trap bar permits. Besides the typical exercises, variations like single-leg deadlifts, walking lunges, split squats, farmer walks, and bent-over rows can be performed using this specialty bar. The open frame also lets you easily step in and out of the bar, making it safer for accident-prone people.
Having lifted with various trap bars before and experiencing the frustration of trying to load and unload weight plates from them, I consider the Bells of Steel Open Trap Bar’s built-in deadlift jack a serious blessing. The rubber feet on the bottom of the bar allow it to be stood up vertically, allowing you to easily swap your weight plates without holding the bar off the ground. For such a simple design hack, it saves time and energy that you can instead dedicate to your lifting.
Whether you have a space-constrained home gym or you simply want to perform your deadlifts in the corner of a crowded commercial facility, the trap bar’s compact frame takes up less space and makes it easier to move around. With a total length of just 59 inches, it fits nicely on some home gym flooring pieces like a single horse stall mat even when loaded to the end of both sleeves.
The sleeves are only 9.7 inches long, which is noticeably shorter than an average trap bar’s 16-inch sleeves. Shorter sleeves mean that you won’t be able to load as many weight plates on the bar. This isn’t much of a problem with iron plates, but it becomes apparent when you use thick bumper plates. When we tested this trap bar, we could only fit three 45-pound bumper plates on each sleeve, which limits its max loading capacity to around 315 pounds (the bar weighs around 47 pounds).
However, I’ve found that a good workaround is to use one 45-pound bumper plate on the inside and then use iron plates for the remaining weight.
One thing we think could be improved is the knurling. We found it to be pretty passive, which could increase the chances of your hands slipping if you load it with iron plates to the high end of its 700-pound weight capacity. We only rated the knurling 2 out of 5 stars for this reason.
Lastly, the inside of the bar is a bit cramped. With 23.6 inches between the handles, it’s clear that you might feel restricted with your feet if you tend to deadlift with a wide stance or if you’re a larger lifter. I deadlift with a stance that’s about hip-width apart, and I find that my toes bump into the rubber feet because they’re the narrowest point of the bar. We docked a few points off our rating for this reason, giving it 4 out of 5 stars for ease of use.
Benefits of Buying a Budget Barbell for Your Home Gym
Saves Money
Buying a budget barbell can save you hundreds of dollars. Budget bars are much cheaper than high-end barbells but still offer comparable features and performance. You can buy a budget barbell for $100 to $350 that will last you decades, while a high-end bar can easily cost $300 to $600 or more. Plus, the money you save can be used to buy more pieces of quality home gym equipment.
Saves Space
Many budget barbells are designed to be mixed-use or multi-purpose. This is done by combining the best features of powerlifting bars and weightlifting bars into a single barbell. As a result, you can perform heavier exercises like deadlifts and faster exercises like snatches with the same bar — instead of two separate bars — which means you only need a single barbell. One less barbell in your home gym is one less piece of equipment piece to buy, maintain, and store.
What To Consider When Buying a Budget Barbell
Price
When buying a budget barbell, price is undoubtedly the most important consideration. After all, the term “budget“ itself implies that it’s affordable. That said, the price tag often directly reflects the barbell’s quality, durability, and overall performance.
At the time of this writing, the Titan Olympic EZ Curl Bar ss on sale at a modest $84.97. Meanwhile, the REP Colorado Bar retails for $329.99. Clearly, there’s a broad range of prices even within the “budget” category.
Remember, you need to strike a balance, and you don’t have to break the bank just to get a good barbell. Regardless of the bar you choose, this figure should give you a good benchmark to work with and help you decide whether you’re getting good value for your money.
Training Style
Training style typically refers to whether you prefer to do powerlifting, Olympic weightlifting, or both — or even another sport like CrossFit. Since these sports have widely different lifts, they benefit from having specific barbells that are made to improve your experience and performance.
For example, powerlifting barbells like the Titan Performance Series Barbell are stiffer, have a larger diameter, and tend to have coarser knurling, a center knurl, and smooth bushings. On the flip side, an Oly lifting barbell like the Rogue Echo Bar has more whip, features a smaller diameter, will have a passive knurling, no center knurl, and fast needle bearings.
Finally, a mixed-use bar like the Fringe Sport Wonder Bar combines the best features of both into a single bar for those days when you just can’t decide.
Bushings vs. Bearings
The choice between bushings and bearings (which refer to the sleeve rotation mechanism) depends on your training style and personal preference.
Snatches and clean and jerks will feel better on your joints with bearings because the sleeves will spin faster. Power lifts like squats, bench presses, and deadlifts will feel smooth with bushings because the exercises have a reasonably straight bar path. In contrast, bearings would force your body to readjust to every technical deviation. A combination of bearings and bushings like you’d find in the REP Colorado Bar is ideal for those who want to dabble in both.
That said, I’ve heard that some elite weightlifters only lift with needle-bearing bars, even when performing heavy squats and deadlifts. The idea is to use the same implement in their training as their competition, regardless of the exercise. This is the exception more than the rule, though.
Knurling
Knurling depends mainly on the type of barbell you use and personal preference. Specialty bars like the Titan Olympic EZ Curl Bar have a more passive knurling, which is sufficient because you typically don’t move super heavy weights for exercises like EZ bar curls. In contrast, powerlifting bars like the Titan Performance Series Barbell have more aggressive knurling to lower the risk of the bar slipping out of your hands or off your back during a max lift.
Beyond this general distinction, knurling becomes very personal. Some like extremely aggressive knurling; others prefer a smooth, almost non-existent hill knurl. There’s no measurement standard for knurling like there is for sandpaper, so if this consideration is a deal-breaker, try to test the barbell beforeyou buy it.
Finish
Stainless steel is the king of finishes because of its resistance to rust and abrasion. Unfortunately, this also makes it the most expensive, so it isn’t on any of our budget barbells.
Bare steel is a classic, where no finish is applied to the bar at all — it’s literally the raw steel that you’re feeling. This makes it great for grip, but there’s no protection from rust, so bare steel barbells often develop a permanent patina look unless you’re a stickler for maintenance.
Black zinc/phosphate is likely the most common. When manufacturers use this coating, they don’t fill in the gaps in the knurling like Cerakote, so you’ll still feel the real steel. Sadly, these finishes wear off over time.
Cerakote is becoming increasingly popular due to its durability and customizability. It’s been used in the firearm industry for decades and can be painted on in various colors and patterns for some seriously cool designs. Cerakote does fill in some of the knurling, so expect to lose a bit of grip from the original bare steel feeling.
Chrome is less common nowadays, and for good reason. Well-made chrome coatings are durable, but they make the bar more brittle and increase its risk of breaking, especially in high-use gyms. Because of this, passing on chrome is the intelligent long-term choice.
Electronic-coating (e-coats) are rare for a budget barbell, but if you find one on sale that meets your other criteria, jump on it. They’re longer-lasting than black zinc/phosphate without filling in the knurling like Cerakote.
Yield and Tensile Strength
Yield strength is the maximum stress a bar can withstand before permanently deforming (bending). Tensile strength is the maximum stress that a barbell can handle before it breaks or fractures. Both of these affect a barbell’s performance and durability.
If you’ve ever seen a “beater bar” in a gym, it’s a barbell used in a power rack for rack pulls because it was pushed past its yield strength — causing it to bend permanently. However, it’s still technically useable because it didn’t break, meaning it hasn’t exceeded its tensile strength (yet).
Warranty
Budget barbells sometimes get a bad reputation for being cheap on all accounts, but that doesn’t mean they can’t have a rock-solid warranty behind them. Any budget barbell worth buying should have a bare minimum guarantee of one year. Excellent warranties are typically in the length of a lifetime.
Since companies can’t control how you treat your bar once you receive it, they’ll rarely send you a new one if it bends due to neglect or your insane strength. If you come across a company with a “Any Reason Lifetime Warranty” then let me know — a warranty like that might be a first.
Capacity
Maximum weight capacities can vary widely, but any budget barbell worth its salt should have a minimum of a 1,000-pound capacity. Bars have become much cheaper to manufacture over the past decade, so a thousand pounds isn’t ridiculous to expect. Plus, this is typically the static weight limit. The dynamic weight limit of the bar is likely hundreds of pounds less as it will bend while in use, testing its durability.
Specialty bars like the Bells of Steel Open Trap Bar, which often have a much lower capacity, are the exception here.
Final Thoughts
Buying a high-quality budget barbell for your home gym doesn’t have to break the bank. You can buy an excellent bar for $85 to $350, depending on your needs and preferences. Different bars have different features, affecting how the bar feels and performs for various lifts.
Before buying, you should consider your goals, experience level, and frequency of use. Then, research and compare different options to find the option that is best for you.
The best budget barbell for squatting is the Titan Fitness Performance Series Power Barbell because of its stiff 29-millimeter shaft with center knurl, aggressive mountain-style knurling, and extreme 1,500-pound weight capacity.
What is a good price for a barbell?
A good price for a barbell ranges from $85 to $350, depending on the type of barbell, your needs, and your preferences. A higher price doesn’t always mean a better barbell, but the price tag often directly reflects the barbell’s quality, durability, and overall performance.
What is the best barbell for a home gym?
The best barbell for a home gym depends on your goals, space, and budget. However, mixed-use barbells like the REP Colorado Bar are excellent options because of their versatility, durability, and warranty.
Is it worth buying a barbell for home?
Buying a barbell for home can be worth it if you’re serious about strength training and have enough space and money to invest in one. Remember that you’ll also need space and money for the weight plates and a power rack to perform barbell exercises safely.
How much is a cheap barbell?
A cheap barbell costs less than $200. The Beast by CAP Barbell is around $100 on Amazon and is a solid barbell. Regardless of the barbell you choose, consider your goals, experience level, and how often you’ll use it.
Originally Posted At: https://breakingmuscle.com/feed/rss
Coming off a second-place finish in his Men’s Open debut, Derek Lunsford has his sights set on knocking defending champion Hadi Choopan off his throne at the 2023 Mr. Olympia. The former 212 Olympia winner (2021) boasts one of the best physiques in the sport, particularly when it comes to his upper body.
With just six weeks until he takes the Olympia stage in Orlando, FL, the weekend of Nov. 3-5, Lunsford’s focus has to be on another level if he wants to earn the most prestigious award in bodybuilding.
Based on his chest and ab training vlog posted on Sept. 21, 2023, there’s little doubt Lunsford is physically and mentally prepared to take on the challenge of trying to go from runner-up to champion in the span of a year. The workout begins around the three-minute mark.
Before diving into his weightlifting routine, Lunsford consumed a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement designed to enhance blood and muscle volume. A short stint on the treadmill set the stage for a six-part chest workout, followed by a three-exercise ab finisher.
Plate-Loaded Incline Chest Press
After mixing a serving of Evogen Nutrition Amino K.E.M. (an intra-workout supplement containing BCAAs and other amino acids) into his shaker bottle, Lunsford began his pec-building day with the plate-loaded incline chest press. He completed a warm-up set with a pair of 20.4-kilogram (45-pound) plates on each side before ramping up the intensity by adding an 11.3-kilogram (25-pound) plate to each side.
Lunsford continued to increase the load on a set-by-set basis, topping out at 81.6 kilograms (180 pounds) per side for eight repetitions. He put on a pair of elbow sleeves to provide an added layer of protection for his final set.
Incline Dumbbell Bench Press
Next, Lunsford attacked his upper pecs on the incline dumbbell press. He started with 24-kilogram (52.9-pound) dumbbells and made sure to lower the weight slowly and methodically. Lunsford worked up to a pair of 33-kilogram (72.7-pound) weights for 13 high-intensity reps.
“We twisted the elbows and wrists in so that’s really going to get that top contraction, that inner pec, that upper pec. It’s a very humbling exercise for me, to say the least,” Lunsford explained.
Low-to-High Cable Flye
After blazing through some heavier dumbbells, Lunsford continued his chest workout with a pair of cable-based exercises. First, he went with a low-to-high cable flye — an exercise that recruits the clavicular portion of the pecs. Lunsford used a supinated grip (palms upward), which helped him achieve quite a noticeable pump.
Between sets, the 2022 Mr. Olympia runner-up practiced a few poses that emphasized the vascularity throughout his upper body.
Seated Cable Flye
Rather than standing, Lunsford opted for seated cable flyes. He maintained an upright posture throughout the exercise, making sure to squeeze and contract his pecs at the top of the movement.
As fatigue set in, Lunsford went from full-range reps to partial reps at the end of the set. Following a second set, he provided some insight into his mindset as the 2023 Olympia inches closer.
“Six weeks out … this is the time to get after it and really grind and stay focused. Some people are not so drawn-in the way I am mentally. I think it comes from my sports background, especially wrestling,” Lunsford said.
Plate-Loaded Dip Machine
Lunsford’s penultimate chest exercise of choice was plate-loaded dips. Although the machine is often used to target triceps, the Indiana native took a different approach to make sure he engaged his lower pecs.
Rather than facing inward, Lunsford faced the opposite way so he could lean forward and “hang over” the weight. He compared the movement to a combination of a decline press and a dip, emphasizing the importance of keeping your chest upright and remaining in the seat.
Smith Machine Bench Press
To wrap up the chest portion of his training, Lunsford completed several sets of the Smith machine bench press. Not only did he end up delivering nine clean, quality reps with 125 kilograms (275 pounds), but he also shared some motivational advice for his followers.
“Somebody has to be the best in the world,” Lunsford said. “If you’re gifted, you’re passionate, and you’re willing to do whatever it takes and God opens up doors for you, the sky’s the limit. Anybody can be great at whatever it is that they’re passionate at and they’re willing to put the work in.”
Weighted Decline Crunch
After pushing his pecs to the limit, Lunsford began his ab training on a bench with a weighted decline crunch. He used a 20.4-kilogram (45-pound) plate for resistance.
Lunsford specifically highlighted that keeping the weight at the top of his chest makes the exercise more challenging than resting it on his stomach. He also noted that he’s been performing this ab exercise since his college days.
Lunsford went with the classic kneeling cable crunch as his second ab exercise. He maintained a neutral spine as he contracted his core on every rep. Although he did not specify the weight or reps, it was evident that Lunsford chose a fairly challenging load.
Lying Leg Lift
The final exercise Lunsford executed was a lying leg lift. He returned to the Smith machine to work on this taxing movement, holding the barbell as he lowered his legs nearly to parallel to the ground before raising his feet toward the ceiling.
Derek Lunsford Olympia-Bound Chest and Ab Workout
Plate-Loaded Incline Chest Press
Incline Dumbbell Chest Press
Low-to-High Cable Flye
Seated Cable Flye
Plate-Loaded Dip Machine
Smith Machine Bench Press
Weighted Decline Crunch
Cable Crunch
Lying Leg Lift
At the end of his grueling workout, Lunsford raised his shirt and had his cameraman show what looked like a well-defined 10-pack. However, the only number that matters is where he places when the 2023 Mr. Olympia takes place in November.
Originally Posted At: https://breakingmuscle.com/feed/rss
Cable machines are a versatile and effective tool that offer an endless list of workout possibilities for the upper body and lower body. The best cable machine for home gyms can mimic several multi-joint and single-joint exercises to help cater to all types of populations, whether you’re a newbie or a veteran. Research even supports the use of cable machines for improving stability and strength for the body of the elderly. (1)
As a strength and conditioning coach, I like to use cable machines during each workout, if possible, and I coach my athletes to do the same. Cable machines can help my athletes and I perform variations of traditional movements to potentially recruit more muscle fibers for increased muscle size and strength. For example, doing cable chest presses could allow the arms to move in a different range of motion than a bench press.
In this article, we’ll explore many great options currently being offered for cable machines. We’ll shine a light on the essential features that set different cable machines apart, ensuring you select the perfect fit for your fitness space. The wrong choice can disrupt your workout routine and hinder your progress, so it’s crucial to make an informed decision.
How We Chose the Best Cable Machines for Home Gyms
Our selection of the best cable machines involved a comprehensive evaluation of the machine’s versatility, dimensions, and weight capacity. We prioritized cable machines that offered a broad spectrum of cable exercise possibilities, ensuring they could accommodate users of all fitness levels and preferences. Machines enabling both unilateral and bilateral movements, along with diverse exercise angles, round out our list.
In addition to the versatility of different exercises, we considered the dimensions of each cable machine. We understand that home gym spaces can vary in size, so we aimed to provide options suitable for various setups. Our selection included cable machines with compact designs for those with limited space and larger models for individuals with more extensive home gym environments.
Lastly, we examined the maximum resistance capacity of the cable machines. This factor is crucial for individuals seeking to challenge themselves with heavier weights. Our list featured machines with varying weight capacities, ranging from 200 pounds to 450 pounds, to cater to users with different strength levels. A higher maximum resistance capacity enables progressive overload, facilitating continued strength and muscle growth.
Our Top Picks for the Best Cable Machines for Home Gyms
Dimensions: Adds 1.2 inches in height, 1.6 inches in width to the PR-4000 and five inches in width to the PR-5000, and six inches to the front of the rack with footplate
Maximum resistance: 450 pounds
Type: Weight stacks
Warranty: One year for the pop-pins, pulleys, bearings, and cables; lifetime for the rack and frames
We consider the REP Fitness Ares cable machine the best home gym cable machine because of its versatility, customizability, and compatibility with other top home gym equipment. Overall, our product testing team rated it 4.2 out of 5 stars but gave it 4.5 to 5 stars in categories such as stability, construction quality, durability, and how smoothly the cables move.
Unlike other options on our list, this isn’t a traditional cable machine — rather, it is a functional trainer and lat pulldown-low row attachment that affixes to REP’s PR-4000 or PR-5000 power racks. Its cable system allows for a wide array of exercises, from classic movements like lat pulldowns to more dynamic exercises like cable crossovers. This versatility can be especially appealing to users who want to target specific muscle groups to add variety to their workouts.
The endless list of exercise selections is complemented by the 30 aluminum pulleys with custom retainers to keep the cables on track. The use of aluminum makes these pulleys stronger and more stable and provides a smoother action of resistance for each repetition.
Another great feature is how much space it can save. The front pulleys swivel 180 degrees for versatile movements and allow you to perform exercises inside and outside the cable machine. Creating these movements stems from all the attachments included with this machine. The Ares comes with four micro-adjustment 2.5-pound weights, D cable handles, a knurled chrome lat pull-down bar and low row bar, and a connector banana.
But as with many great purchases, there are some drawbacks. The REP Ares starts at around $2,799, which could put it out of reach for budget-conscious shoppers. This is also one of the reasons we docked a few points off our overall score. Additionally, to build this cable machine, you need to purchase the PR-4000 or PR-5000 power rack, which start at around $800 and $900, respectively. This adds to the price and financial investment of this device.
Another drawback is that the assembly can be challenging. We had several people work on it together, and it took them close to five hours. Plus, it arrived in multiple boxes with numbers that didn’t match up to the instructions. For someone who is not too familiar with building and creating home gym equipment, this would be one of the more challenging aspects, as the FT-5000 comes with a ton of pieces and requires a lot of focus during setup.
Overall, the REP Fitness Ares cable machine is a solid choice for those looking to enhance their home gym setup. Its versatility and build quality make it an attractive option, but its price and assembly complexity should be considered before making a purchase. Ultimately, it’s a high-quality piece of equipment that can contribute to a well-rounded and effective fitness routine.
Best Cable Crossover Machine: Force USA MyRack Cable Crossover Attachment
The MyRack Cable Crossover Attachment is our pick for the best cable crossover machine because it comes at a reasonable price, is compatible with most of the best weight plates, and offers multiple adjustment points to enhance its versatility. It’s a lightweight addition to your home gym that doesn’t require the headache of hauling multiple weight stacks to build your setup. Each side is sold separately, but at around $429 per attachment, it’s still thousands of dollars cheaper than other machines like the REP Ares or Bells of Steel Functional Trainer.
Unlike other cable crossover attachments, the MyRack Cable Crossover offers floating pulleys, giving you 28 different adjustment points to hit a variety of exercises. This is a huge benefit to those who are looking to not only target specific muscle groups but train them from different positions to help fully develop the muscle tissue to its fullest potential. For example, a chest fly works the chest, but you can anchor the cables lower or higher to target the upper chest or lower chest fibers more.
Adjusting these pulleys is a breeze, as the single-hand pop-pin adjustment system makes it easy to move the pulley up and down quickly. At the base of the MyRack Cable Crossover machine is a foot pad that you can use to brace your feet against when performing rowing exercises.
Another benefit is that this cable machine is weight plate compatible. Instead of building a cable machine and hauling multiple weight stacks, you can load it with your own plates to perform various exercises.
This rack does come with a couple of drawbacks, though. Like the REP Fitness Ares, which is only compatible with REP’s PR-4000 and PR-5000 power racks, the Force USA MyRack Cable Crossover Attachment is only compatible with the MyRack Modular Power Rack. This could be convenient if you already own that power rack but would be an extra investment of around $500 if you don’t.
Another drawback is the larger dimensions. It adds an extra 52 inches per side in width to the MyRack Modular Power Rack, which is already 47 inches wide. That would be a total width of 151 inches or 12.5 feet, which some home gym owners may not have the space for.
Best Functional Trainer Cable Machine: REP FT-5000
The REP FT-5000 is a versatile functional trainer that features 21 cable positions with dual weight stacks that top out at 224 pounds each for a total of 448 pounds due to a 2:1 cable ratio (meaning 50 pounds feels like 25 pounds). Its aluminum pulleys help provide smooth and precise movement mechanics, further enhancing your ability to perform more optimal and enjoyable workouts. We gave it 4 out of 5 stars after testing it for several weeks because we appreciate the build quality, stability, and durability, but we had to take off a few points for other reasons — but more on that below.
Another perk to the REP FT-5000 is that it is its own cable machine, not an attachment or extension of another piece of equipment like the Ares or the Force USA MyRack Cable Crossover. Those two cable machines require the purchase of a power rack in order to use them. The REP FT-5000 is a functional trainer that can be used by itself, making it a valuable piece of equipment that is arguably an “all-in-one” piece of fitness equipment.
This functional trainer is actually the second iteration of the original REP FT-5000. The handles can go higher and lower than the original model to maximize your range of motion. The trolley is also slimmer and lighter than before, allowing for quick and easy adjustments. REP also switched to aluminum pulleys instead of nylon pulleys. Nylon pulleys tend to be more durable but this isn’t as much of an issue for home gyms, where the machine won’t be put through as much abuse as it would in a commercial gym.
The REP FT-5000 excels in its versatility and is built with massive durability to stand up to tough workouts. The frame consists of 11-gauge commercial-grade, heavy-duty steel, which you’ll find in the most rugged, high-quality home gym machines. With the weight capacity of the REP FT-5000, it needs to have a sturdy frame to withstand heavy movement.
Another perk is the three pairs of pull-up bars provided. These pull-up attachments allow you to perform pull-ups and chin-ups with the underhand, neutral, and overhand positions. This can help recruit different muscle groups and allow you to perform compound multi-grip movements to build size and strength. An example of this would be pull-ups versus chin-ups. For pull-ups, the overhand grip prioritizes the rear deltoids and lat muscles. When doing a chin-up with an underhand grip, you recruit more of the biceps than other upper body muscle groups.
The REP FT-5000 comes with two durable, polymer D-handles, storage pegs for the attachments, and four additional 2.75-pound incremental weights so you can make smaller weight jumps for a more accurate workout.
One of the drawbacks that resulted in us giving it a lower rating is the price, as it starts at $2,499. This plus the lengthy setup can be an issue for those who want budget-friendly equipment that doesn’t require a complicated assembly process. The FT-5000’s instructions note that it could take two people to set up, which might be a drawback for someone looking to build this on their own. It took two people from our product testing team four hours to put together, even though REP suggests assembly should only take two hours. They also found the instructions confusing, despite the fact that they have put together dozens of functional trainers.
Another potential drawback is the REP FT-5000 is built based on kilos, not pounds. The starting weight of this machine is 5.7 kilograms (12.5 pounds), and it goes up in weight in 2.5-kilogram increments. The next weight is 8.2 kilograms (18 pounds), then 10.7 kilograms (22 pounds), and so on. This might be frustrating if you are used to 2.5-, five-, or 10-pound jumps that you will see in other cable machines. We knocked a few points off our overall score for this reason.
Still, the fact this 11-gauge steel cable machine stands on its own without being an extension of another piece of equipment makes it a special purchase for someone who wants a pulley machine that provides a range of exercises to elevate their workout routine.
The MAXPRO SC is not your “run-of-the-mill” cable machine. It is a foldable device that can expand into a small platform to stand on or be anchored to the floor or wall to create movement using its double cable pulleys. This 10-pound machine provides up to 300 pounds of adjustable resistance. It is a solid choice for those who need convenience and durability, as its cables are 15 times stronger than steel by weight. It costs around $679, making it much more affordable than other machines like the REP Ares or Bells of Steel Functional Trainer.
When our product testing team tested the MAXPRO SC, they enjoyed it so much that they rated it 4.2 out of 5 stars overall. They found it to be well-built despite being so small and compact. Delivery was a breeze and the unit was packaged well in a foam-lined box — plus it came in beautiful branded packaging, which made them even more excited to try it.
If you want to anchor this device to the wall, you’ll need to purchase the MAXPRO SlimLine Wall Track, which costs around $325. This upgrade allows you to anchor the device to different heights so you can create movement from different angles. For example, you could do bicep curls by attaching the cable machine to the bottom or tricep pushdowns by connecting the cable machine to the top.
Another great feature of the MAXPRO SC is its Smart Resistance Technology. This technology allows you to customize the resistance level easily with a turn of the dial, making it suitable for various fitness levels and goals. There are 50 resistance settings ranging from five to 300 pounds, meaning you have complete control over your workout intensity.
The MAXPRO SC cable machine provides quiet operations and functions to make it appealing to anyone who wants to work out anywhere and at any time. It relies on creating resistance through a power clutch system, making it not less noisy than traditional cable machines that rely on weighted metal stacks banging into each other during movement.
There are a couple of drawbacks to this cable machine. First, it only provides concentric-focused movement. Within a range of motion, the contractions of the muscle only occur during the “shortening” phase of movement. That means, for example, if you did cable deadlifts, you would only feel the movement when doing the upward motion of the lift. The opposing action of lowering the cables to the floor would not recruit the same amount of intensity as the shortening concentric phase. That could affect your exercise selection and ability to work out.
This machine is also not built for every exercise. Cable machines like the REP FT-5000 have adjustable pulleys that swivel, allowing the cables to move in the direction of force. The MAXPRO SC doesn’t have cables with pulleys that swivel, which might limit the range of motion of certain exercises.
The Titan Wall-Mounted Pulley Tower cable machine offers a space-saving and durable solution for full-body workouts. This budget-friendly cable machine is a great purchase for those looking to add more versatility to their training, whether you’re a beginner or an experienced fitness enthusiast. However, after testing this machine for a few weeks, we only rated it 3.5 out of 5 stars because it doesn’t offer a lot of versatility, and the nylon pulleys aren’t as smooth as the aluminum pulleys you’d find on machines like the REP FT-5000.
One of its standout features is the price of around $279. This is a great price point compared to a lot of other cable machines on this list, like the REP Ares and Tonal, which cost between $2,700 and $3,900.
The Titan Wall-Mounted Pulley Tower’s simple build allows you to perform typical cable movements, such as the pushdown, cable curl, upright row, and much more. As with other cable machines, it provides a 2:1 ratio so that when performing single cable movements, the load is half of what is listed so that you aren’t lifting all the weight on one arm.
Another benefit is that it is a great space saver, as it is less than three feet deep from the wall. You can also use weight plates with this cable machine, so you don’t need to haul heavy weight stacks for your setup. While the weight pegs are only one inch in diameter, you can still use plates with a two-inch insert; just note that the inserts will hang off the pegs a bit.
One drawback to this cable machine is that its simple design limits exercise versatility. It doesn’t allow you to perform too many bilateral movements, such as cable chest flies. However, its narrow build does allow for various unilateral movements, such as single-arm bicep curls or single-arm lateral raises, that could help improve stability and single-joint strength.
Durability may also be a concern and is part of the reason we didn’t give the Wall-Mounted Pulley Tower high marks. Titan doesn’t list the steel gauge on their website, but we noticed that the 2×2 tubing felt quite thin when we worked out with this machine. We’d assume it is 14-gauge steel, which is the lowest gauge we’d recommend for home gym equipment. Eleven-gauge steel would be much more durable.
Another issue is you have to mount the system to your wall. It does come with the hardware, but you will need to have some power tools and wrenches available to mount it yourself. If you are not familiar with the process of mounting furniture or gym equipment, this could be a tricky situation.
Best Budget Cable Machine: Bells of Steel Functional Trainer
While the Bells of Steel Functional Trainer starts off at $1,899, which some may not consider budget-friendly, it is still cheaper than many of the best functional trainers, which range between $2,300 and $2,700. Plus, the value you get from it is the reason we consider it the best budget cable machine.
It provides two cable pulleys and two handle attachments that allow you to perform different resistance training exercises. You can do isolation movements such as chest flies and bicep curls or compound unilateral movements such as a press or a pulldown. Some might argue this is the only piece of equipment they would need!
To add to the benefits of this device, it uses aluminum pulleys that help create more fluid movement due to how tough the aluminum material is. Plastic pulleys might not be as strong and can wear out much easier.
In addition to the toughness of the pulley system, this functional trainer is built with durable 14-gauge material that can withstand a tough workout. Whether you perform single-joint movements or sling heavy-duty compound movements with explosion and speed, this trainer can take on the task.
The Bells of Steel Functional Trainer has many benefits, but I believe the only drawback is the complexity of setting it up. One of the first things noted on their website is that to get you their product quickly, they send the pieces in separate boxes. The separate packaging could cause issues timing the build of your functional trainer, and for some people, that lack of urgency could be a set back. Overall, though, this is a great purchase and should be highly considered by many.
The Tonal cable machine is a sophisticated, all-in-one, electronically-powered fitness device. Its advanced technology is what allows it to be a great wall-mounted compact cable machine. It allows you to exercise with various resistance levels and adjustments through magnetic resistance rather than weight plates or weight stacks. Due to its technology, it does not have the extensive dimensions you’ll find with other cable machines or functional trainers. After trying Tonal for several months, our product testing team rated it 4.6 stars out of 5 and gave it high marks for the available programming, ease of use, versatility, and overall construction quality.
Tonal also provides digital training and instruction through its membership subscription, which is required to use the machine. You have to sign up for a 12-month commitment. However, membership provides many perks, including a strength assessment to learn about your body, intuitive weight adjustments that adjust to your movement patterns, video instruction, and dynamic weight modes such as eccentric-focused, chain-focused, and burnout-focused movement. This means the machine can focus primarily on the downward phase of the movement, the upward phase of the movement, restricting the speed of your movement, or all of the above.
Tonal adds new programs to its growing library of guided on-demand strength training workouts every week. The machine automatically tracks and reports feedback about your workouts, such as calories burned or heart rate values if you link it to your Apple watch. The machine comes with two handles, a bar, and a rope attachment, too.
Because it doesn’t rely on gravity, Tonal’s digital weight provides resistance to both the eccentric (when the muscle lengthens) and concentric (when the muscle contracts) phases of an exercise. As such, it feels slightly heavier than traditional weights. You challenge your muscles with consistent resistance throughout the entire movement, and that type of overload results in improved strength.
This is also what helps keep movement smooth and quiet during operation. You don’t have to worry about waking up your neighbors or family during a workout.
All of these benefits lead to a higher price point of around $3,995. This is the most expensive cable machine on our list, which could make it an immediate drawback to more budget-conscious shoppers. You can, however, finance it for as low as $84 a month. This cable machine also requires professional mounting, which could be a drawback if you prefer to set up your gym equipment yourself.
The final drawback is the weight limit of 200 pounds. This is the lightest of the cable machines on our list due to the machine’s electromagnetics and may not be heavy enough for some individuals.
Having a cable machine comes with many benefits such as safety, convenience, and versatility. Cable machines enable you to perform movements from various angles and positions that can recruit muscle groups more effectively than traditional barbell exercises. An example of this is doing bicep curls from a low pulley position to work the bottom of the bicep or from a high pulley position to work the top of the bicep. This approach to resistance training minimizes the risk of injury, as you’re less likely to perform dangerous or uncontrolled movements that could harm your joints or muscles.
In addition to safety, cable machines provide a level of convenience that many fitness enthusiasts appreciate. No more time-consuming cleaning of barbells, weight plates, or dumbbells after an intense workout. With a cable machine, you can seamlessly adjust the resistance level with a simple pin or selector, eliminating the need for clutter and allowing you to transition between exercises swiftly. You can focus more on achieving your fitness goals and less on cleaning up the gym.
Furthermore, you have the flexibility to target specific muscle groups and add variety to your workouts. Whether you’re emphasizing isolation exercises for well-defined muscles or engaging in functional training to boost strength, cable machines offer a variety of options to suit your fitness needs. This adaptability not only keeps your workouts engaging but also maximizes the effectiveness of your training regimen.
What To Look For in a Cable Machine
Price
When purchasing a cable machine system, price is a crucial consideration. High-quality cable machines can be a significant investment and more expensive than equipment such as a power rack or high-quality barbell.
However, even though cable machines can be expensive, some can be considered an “all in one” piece of equipment that can provide massive versatility for performing multiple exercises.
Dimensions
Knowing the dimensions of your desired cable machine system is essential, especially if you have limited space in your home gym. The dimensions of a cable machine vary, as some machines might not provide dynamic front pulleys that can swivel for different movements. Some of the cable machines on our list range between 30 and 40 inches in depth, which might be an amount of space some individuals aren’t willing to compromise in their garage gym. However, we do have compact cable machines on our list that require less space, like the Tonal cable machine.
Versatility
One of the top selling points of a cable machine is versatility. Being able to perform both unilateral and bilateral movements on a cable machine is key. Some of the cable machines on our list, like the Titan Wall-Mounted Pulley Tower, are more narrow and do not allow for compound movements using both pulleys at the same time.
It’s key to look for machines with adjustable pulley heights, various cable attachments, and the ability to target multiple muscle groups to provide more workout options that adapt to a more elaborate workout routine.
Weight Stack vs. Plate-Loaded
Weight stacks and plate-loaded cable machines can provide some big differences. Weight stack machines are convenient and quick to adjust, while plate-loaded machines allow for incremental weight increases and custom loading. A plate-loaded machine might also be more budget-friendly, especially if you already have Olympic plates at home.
Pulley Ratio
The pulley ratio affects the resistance and feel of the exercises. On our list, the cable machines that are either plate-loaded or weight stacks have a 2:1 pulley ratio. This means that for every two units of distance you pull or move one end of the cable, the resistance or weight you’re lifting or moving on the other end of the cable is reduced to one unit of that distance.
A 2:1 pulley ratio helps to improve the functionality for exercise, so that if you are lifting with one pulley, it’s half of the weight loaded. If you do decide to do bilateral movement (using both arms at the same time), the weight equals how much is loaded on the machine.
Maximum Weight
The maximum amount of weight provided through a cable machine makes a big difference for the intensity of the workout. On our list, the range of weight a cable machine can handle is between 200 and 400 pounds. To load a higher amount of weight, the pulley system needs to be built for higher loads, such as using aluminum pulleys for better movement mechanics. For advanced lifters or those aiming to lift heavy, a higher weight capacity is essential. A top-tier cable station should safely accommodate the weights you plan to use.
Warranty
A warranty is a reflection of the manufacturer’s confidence in their product’s durability. Look for a cable machine system with a solid warranty that covers the frame, components, and moving parts. Some of the cable machines on our list provide one- or two-year limited warranties. However, a couple machines on our list provide a lifetime warranty as long as you keep up with maintenance.
Handle Attachments
The availability and variety of handle attachments on a cable station can significantly enhance your workout experience. Its important to consider whether the machine comes with a variety of handles, bars, and grips, as they can expand your exercise repertoire and target different muscle groups effectively. Some of the more common attachments are the triceps rope, curl bar, ankle strap, or the traditional single attachment for grip.
Technology
Some modern cable machines incorporate technology features to help not only monitor exercise performance but to actually adjust the intensity of your exercises. There are machines on our list that provide resistance through advanced technology so that the machine provides quiet and smooth resistance for exercise. Other aspects of technology for cable machines provide upgrades such as digital displays, workout tracking, and connectivity options. While these can enhance your training experience, they may also add to the overall cost.
Final Thoughts
If you’re seeking to enhance your home gym workout, cable machines offer a versatile and effective solution. They provide endless workout possibilities, catering to individuals of all fitness levels, from beginners to seasoned veterans.
In this article, we’ve explored various outstanding cable machine options. Some of them create resistance through weight stacks, plate-loaded features, or innovative technology. Choosing the right cable machine is pivotal, as it can significantly impact your workout routine and fitness progress.
Whether you’re a long-time fitness enthusiast or just embarking on your journey to a healthier lifestyle, finding the ideal cable machine for your home gym can elevate your workout experience to a new level.
Best Cable Machine for Home Gyms: Side-by-Side Comparison
Dimensions: Adds 1.2 inches in height, 1.6 inches in width to the PR-4000 and five inches in width to the PR-5000, and six inches to the front of the rack with footplate
Maximum resistance: 450 pounds
Type: Weight stacks
Warranty: One year for the pop-pins, pulleys, bearings, and cables; lifetime for the rack and frames
Description:
Dimensions: 87” H x and 52” W (when added to power rack)
Maximum resistance: 880 pounds
Type: Plate-loaded
Warranty: One year for the upholstery and attachments; 10 years for moving parts; lifetime on the frame
Description:
Dimensions: 85.5” H, 58” W (front), 33” W (rear), 36” D
Maximum resistance: 448 pounds
Type: Weight stacks
Warranty: One year on the pop-pins, pulleys, bearings, and cables; lifetime on the rack and frame
Dimensions: Adds 1.2 inches in height, 1.6 inches in width to the PR-4000 and five inches in width to the PR-5000, and six inches to the front of the rack with footplate
Maximum resistance: 450 pounds
Type: Weight stacks
Warranty: One year for the pop-pins, pulleys, bearings, and cables; lifetime for the rack and frames
The REP Fitness Ares cable machine stands out as our top choice for a home gym cable machine because it goes beyond its primary function as a cable machine. It is also a system that is a part of a power rack, which greatly enhances the versatility and capabilities of your home gym setup.
What is the best cable crossover machine?
We think the MyRack Cable Crossover Attachment is the top cable crossover machine. This single attachment cable machine is a standout choice due to its dimensions and versatility to provide multiple exercise opportunities. By incorporating this attachment into your compatible power rack, you can significantly enhance your home gym routine, adding a new level of effectiveness.
Are cable machine workouts effective?
Cable machines are highly effective exercise tools. They provide opportunities for you to perform isolation and compound movements for building strength and size through resistance training. Cable machines can’t replace the stimulus of free weights, but they can still provide a strong stimulus for getting bigger and stronger.
Are cable home gyms good?
Cable home gyms are a great idea for strength training. These machines allow for training versatility so you can get a well-balanced workout without needing multiple pieces of equipment.
Can you build muscle with cable machines?
You can absolutely build muscle with cable machines. These machines provide versatile exercise options to overload the muscles for building size and strength. This style of training is preferred by many, especially those in bodybuilding.
Research
Balachandran, A., Martins, M. M., De Faveri, F. G., Alan, O., Cetinkaya, F., & Signorile, J. F. (2016). Functional strength training: Seated machine vs standing cable training to improve physical function in elderly. Experimental gerontology, 82, 131–138. https://doi.org/10.1016/j.exger.2016.06.012
Originally Posted At: https://breakingmuscle.com/feed/rss
For the first time in their nearly 20-year existence, the CrossFit Games will take place in the Lone Star State. Dickies Arena, located in Fort Worth, Texas, will host the 2024 CrossFit Games, according to a series of announcements delivered on Sept. 19, 2023.
“Fort Worth is a proven destination for high-profile events, and we’re excited to add to the growing number of sports and entertainment options at the state-of-the-art Dickies Arena,” CrossFit CEO Don Faul said in a press release. “Love of sport is in the DNA of most Texans, and we can’t think of a more enthusiastic audience for the Games.”
Scheduled for Aug. 8-11, the 2024 CrossFit Games will offer “the experience of a lifetime for fans, athletes, affiliates, and partners,” per Faul.
Not only does the venue have almost 30,000 square feet of event space, but it also has three standard levels of seating, including additional elevated viewing experiences on Dickies Arena’s suite and loge box levels.
Besides providing a new city with a chance to host the sport’s preeminent event, the decision to take the 2024 Games in a different direction appears to be part of a long-term plan with global implications.
“The move to Fort Worth is the first step for where we want to take the CrossFit Games,” said CrossFit General Manager of Sport and Education Dave Castro. “Just as we expect our athletes to adjust during competition, we’ll need to do the same as we rethink our execution so that we can bring the Games to not only more cities in the United States, but also consider expansion overseas.”
Moving the Games from Wisconsin, where it was held since 2017, to Texas means more than just a change of scenery. From a competitive standpoint, reigning champions Jeffrey Adler and Laura Horvath have another factor to consider as they prepare to defend their titles: the heat.
The location for the 2024 Games has been one of the hottest areas in the country in recent months. According to AccuWeather, the average high temperature in Forth Worth from Aug. 8-11 of this year was 107 degrees Fahrenheit (41.7 degrees Celsius).
Meanwhile, the average high temperature in Madison during the 2023 CrossFit Games around the same time was a relatively more tolerable 83.5 degrees Fahrenheit (28.6 degrees Celsius). Ultimately, such a stark difference in climate could have a significant impact on the outcome of the 2024 Games.
According to CrossFit’s press release, further information about the upcoming season will be announced at a later date.
Originally Posted At: https://breakingmuscle.com/feed/rss
Some people had a unique introduction to physical strength. At one point, they may have seen a person lift a heavy weight — whether it was a family member moving an “immovable” piece of furniture, a muscular athlete completing a “bench press challenge” on television, or a superhero hoisting a car overhead to save the day — and the spark was ignited.
These feats of strength left an indelible impression and, sooner or later, they found their way into the gym and began developing their own muscular prowess. A few of the most straightforward avenues for lifters to test themselves is with “the big three” powerlifts — the squat, bench press, and deadlift.
Credit: Real Sports Photos / Shutterstock
Competitive powerlifting offers a chance for lifters of any age, size, or experience to compare themselves to modern day peers as well as legendary lifters of the past. Here’s a look at what it takes to complete remarkable powerlifting performances.
To begin on page one, it’s important to understand what “powerlifting” actually is. While it might sound counterintuitive, powerlifting is distinctly different from weightlifting. The sport of weightlifting, as presented in the Summer Olympics, challenges athletes with the snatch and clean & jerk movements. Powerlifting tests athletes with the back squat, flat bench press, and deadlift (either conventional stance or sumo) to complete a “total” weight lifted for the contest.
The sport of powerlifting formally began in 1964 with “The Powerlifting Tournament of America” being the first organized and recognized competition of the squat, bench press, and deadlift. Perhaps not coincidentally, the contest was held in York, Pennsylvania — home of US Olympic weightlifting coach and founder of York Barbell, Bob Hoffman.
As powerlifting continued to grow, both across the United States and internationally. By the 1980s, it was considered a full-fledged, albeit niche, competitive sport. From the late 1970s until the early 2010s, it garnered enough widespread attention to warrant a dedicated print magazine, Powerlifting USA, which showcased sport-specific news and training features.
As the sport of powerlifting grew in popularity, recreational lifters found a relatable outlet for testing their strength. While Olympic weightlifting is largely considered to rely on significant exercise technique, the big three powerlifts are relatively more simple to learn, making them more accessible to the average gym-goer.
Powerlifting, in general, has nearly become synonymous with simply trying to build sheer strength in the gym. However, the sport itself has always revolved around three foundational exercises performed under specific criteria. If lifts are performed with different or “loose” technique, they’re ineligible for an official record.
Squat
In a powerlifting competition, the barbell back squat is the first of three movements tested. Depending on the specific federation and ruleset, the barbell is either supported on squat stands or in a monolift — a hydraulic-assisted machine which allows lifters to set up in a squat stance without repositioning their feet.
Powerlifting squats are universally tested by requiring lifters to descend until their hip joint is parallel to their knee joint. This is where the common cue “squat to parallel” comes from. Contrary to some common opinions, “parallel” is not necessarily related to the lifter’s thigh position because heavily muscled legs may not appear to reach parallel when the hip is at a suitable depth.
Lifters may use either a low bar or high bar setup, depending on their individual preference. The key performance factor is reaching the target depth, and the lifter’s body type and mobility will dictate their most efficient technique.
Bench Press
The flat barbell bench press is the sole test of pure upper body strength in a powerlifting competition. The majority of powerlifting federations have grip standards, often maintaining a grip that has at least one finger in contact with the pre-set ring markers on the barbell. Lifters must keep their head, shoulders, and glutes in contact with the bench throughout the entire press, while also keeping their feet touching the floor.
The barbell is lowered to chest-level and must remain in contact with the athlete’s body until a judge gives the “press” command to begin the ascent. This ensures a consistent depth marker for each lifter while helping to prevent momentum from bouncing the bar off of the chest. The bar is then held in the locked out position until the lifter receives a judge’s command to “rack.”
Controversially, lifters may initially set up with an arch in their lower back which may add pressing stability and reduce their range of motion, making the lift less challenging. However, some federations, such as the International Powerlifting Federation (IPF), have taken steps to limit the degree of arch lifters may use.
Deadlift
“The meet doesn’t start until the bar hits the floor,” is a common phrase heard in powerlifting circles to emphasize the importance of the contest’s final movement — the deadlift. With the bar beginning on the floor, lifters must complete a deadlift in one smooth motion. Jerking or “hitching” the bar up the thighs disqualifies the lift. Full lockout is achieved when the lifter’s legs are straight and their shoulders are behind the bar.
In competition, powerlifters are not allowed to use lifting straps, but can grab the bar with a double-overhand, mixed (over/underhand), or hook grip (grabbing the thumbs along the underside of the bar).
Internet meme culture seems to enjoy claiming that “sumo deadlifts don’t count,” but no actual powerlifting organization has fallen in line with that approach. Lifters are free to choose their own deadlift stance — conventional, sumo, or somewhere in between — according to their individual leverages and optimal power output.
Total
The powerlifter’s total is the sum of their best performance in each of the three lifts. Powerlifters get three attempts for each movement, with only the highest weight being tallied for their total. If a lifter fails all three attempts at an exercise (aka “bombs out”), they are unable to post a total.
Informally and outside of competitions, some lifters recognize benchmarks such as “the 1,000-pound club” (454 kilograms), where a 1,000-pound/454-kilogram total is reached in the big three lifts in a recreational gym setting.
In competition, an elite total is generally considered to be 10-times the lifter’s body weight. However, in men’s heavier weight classes (generally 220-pounds/100-kilograms), totals approaching 2,000 pounds (907 kilograms) are considered “elite,” and are the sign of a highly advanced strength athlete. Women’s competitors have ideal totals that are similar, but reduced slightly.
Powerlifting Divisions and Categories
Competitors in the sport of powerlifting are separated not only by weight class, but by age group, sex assigned at birth, and the use (or lack) of supportive equipment. Each of these variables are relevant factors to determining powerlifting records.
Weight Classes
In the majority of powerlifting federations, weight classes are broken up in roughly 15 to 25-pound (seven to 11 and a half-kilogram) increments. The IPF — the oldest, largest, and arguably most well-known federation — has eight weight classes for men and women, all using slightly adjusted categorizations compared to other federations. The most commonly found weight classes are as follows:
Men’s weight classes:
52 kilograms (114 pounds)
56 kilograms (123 pounds)
60 kilograms (132 pounds)
67.5 kilograms (148 pounds)
75 kilograms (165 pounds)
82.5 kilograms (181 pounds)
90 kilograms (198 pounds)
100 kilograms (220 pounds)
110 kilograms (242 pounds)
125 kilograms (275 pounds)
140 kilograms (308 pounds)
140+ kilograms (above 308 pounds)
Women’s weight classes:
44 kilograms (97 pounds)
48 kilograms (105 pounds)
52 kilograms (114 pounds)
56 kilograms (123 pounds)
60 kilograms (132 pounds)
67.5 kilograms (148 pounds)
75 kilograms (165 pounds)
82.5 kilograms (181 pounds)
90 kilograms (198 pounds)
90+ kilograms (above 198 pounds)
At competitions, athletes typically weigh-in no more than two hours before the start of the contest and they must weigh below the weight cap for their class. This helps to ensure that athletes in a given weight class are competing at generally comparable body sizes.
Age Groups
Similarly, age divisions are most often categorized by younger athletes (Sub-Junior and Junior), open competitors (without specific age guidelines), and Masters (lifters over 40 years old).
Sub-Junior lifters are generally 14 to 18 years old, while Junior lifters are 19 to 23 years old. To more accurately designate competitors, Masters athletes are typically sorted into five to 10-year increments. For example, “Masters I” may incorporate ages 40 to 49; “Masters II,” ages 50 to 59; “Masters III” would include 60 to 69-year old competitors, and “Masters IV” collectively compares athletes over 70.
Men and Women
The majority of powerlifting federations require athletes to compete according to the gender they were assigned at birth. In recent years, this has become an increasingly complicated situation particularly with regard to transgender strength athletes.
The categorization, and whether or not the athletes can compete in any capacity, often comes down to the individual powerlifting organization. For example, USA Powerlifting (USAPL) does not permit female-to-male athletes to compete in the Men’s division. The USAPL stands by their consistent stance which forbids any athlete from competing when using external androgens for therapeutic use, whether it is a transgender athlete maintaining normal-range testosterone levels or an aging cisgender men’s competitor maintaining similar testosterone levels.
The USAPL also does not allow male-to-female athletes to compete in the Women’s division, citing potentially lingering physiological benefits the athlete may experience from the period before transition. However, the data on those benefits is mixed, and potentially negligible. (1)
The IPF, however, follows the International Olympic Committee (IOC) guidelines regarding transgender athletes. In the IPF, as well as several other organizations, male-to-female athletes may compete in the Women’s division as long as they meet specific criteria such as declaring their gender identity and maintaining it for a minimum of four years, as well as documenting decreased testosterone levels for at least 12 months prior to competing.
The IPF also allows female-to-male powerlifters to compete as long as their testosterone levels are within the normal range for Men’s competitors.
Raw vs. Equipped
Raw lifting and equipped lifting are two of the most significant forks in the road when it comes to competitive powerlifting. The differentiation is built around whether or not the powerlifting wears specialized clothing to support and assist each movement.
In raw powerlifting, athletes typically use a weightlifting belt to support their core, knee sleeves to stabilize their knee joints during the squat, and wrist wraps for joint stability during the bench press. Knee wraps, which differ from sleeves and provide more direct benefit to increasing squat strength, are sometimes considered a slight variation of raw lifting — often designated “raw with wraps.”
With equipped lifting, competitors are allowed to use specially designed shirts and/or briefs (shorts) which aid in the completion of the lifts. The unique gear is essentially designed to be extremely stiff, which resists bending or flexing. While this can be an advantage in locking out the weight on a given exercise, it also makes the descent more challenging.
Equipped gear is designed in a variety of “levels” — single-ply or multi-ply — depending on the amount of assistance provided, as determined by the thickness and construction of the gear. Equipped lifting generally allows the use of heavier weights in competition.
However, equipped records in the deadlift are, interestingly, rarely higher than raw deadlifts. Likely due to standard deadlift technique, starting in the bottom position, which doesn’t allow briefs to provide significant assistance.
Current Powerlifting Records
For some general context, here’s a brief snapshot of several powerlifting records which currently stand (as of the time of this writing).
Roberts TA, Smalley J, Ahrendt DEffect of gender affirming hormones on athletic performance in transwomen and transmen: implications for sporting organisations and legislatorsBritish Journal of Sports Medicine 2021;55:577-583.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
