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American strongman Evan Singleton wasn’t the only big winner at the 2023 Giants Live Strongman Classic (GLSC).

During the contest that took place on July 8, 2023, in London, England, Australian athlete Eddie Williams broke the Nicol Stone Carry World Record with a distance of 31.66 meters. The famous stones weighed 114 kilograms (251.3 pounds) and 138 kilograms (304.2 pounds), respectively. Meanwhile, another American competitor, Trey Mitchell, set a new Viking Press World Record by finishing 18 repetitions of the eponymous overhead implement, which weighed 150 kilograms (330.6 pounds). By the competition’s end, Mitchell and Williams finished in fourth and fifth place overall.

The Nicol Stone Carry was the first event of the 2023 GLSC, meaning Williams effectively set the tone for the competition with his World Record. The athlete notably shattered the distance of the previous World Record holder Kevin Faires by over seven meters. Notably, Faires was also competing in the contest. Faires set the past Nicol Stone Carry mark at the 2022 Giants Live World Tour Finals with a carry of 24.61 meters.

Each of Williams, Faires, Singleton, and Mitchell Hooper eclipsed the previous record, but it was Williams who comfortably notched the farthest distance.

Given that the Castle Stones (or Atlas Stones) are a usual closer at strongman events, the Viking Press served as the climactic penultimate event of the 2023 GLSC. A battle that Mitchell shined in with his World Record. Mitchell’s record of 18 reps surpasses Paul Smith, who locked out 13 reps at the 2023 Giants Live Britain’s Strongest Man (GLBSM) for the past top number. Once again, several strongmen at the 2023 GLSC outperformed the previous Viking Press record, but Mitchell stood tallest in the showcase of overhead pressing endurance.

Mitchell will likely move forward by diving back into his training for the 2023 Shaw Classic (SC) in August. The athlete is the two-time defending champion and could be the competitor who keeps the legendary Brian Shaw from winning his last-ever professional strongman contest. On the flip side, Williams is a former two-time Australia’s Strongest Man (ASM) champion (2017-2018) and figures to be someone to watch after notching his first top-five international finish since 2019.

Featured image: @berserkerlifter on Instagram

The post Eddie Williams, Trey Mitchell Break 2 Respective World Records at 2023 Giants Live Strongman Classic appeared first on Breaking Muscle.

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Ab workouts are one of the few types of exercise that some people are instinctively drawn to whether they’re dedicated lifters or not. Many people use ab exercises as an entry point into some type of regular exercise, which is great. Hopefully they eventually move on to incorporate training their other body parts, but a start is a start.

Whether it’s performing crunches before breakfast or sit-ups before bed, some people make consistent ab training a priority. Some even take it a step further and use progressively more challenging exercises, which is where the bicycle crunch often appears.

By combining a rotational upper body movement with lower body coordination, the bicycle crunch can effectively train your abdominals and oblique muscles in unison. This makes it an effective muscle-builder while also creating athletic core strength that can carry over to performance on the field, in the ring, or on the lifting platform. Here’s how to get the most out of this complete core-builder.

Bicycle Crunch

• How to Do the Bicycle Crunch
• Bicycle Crunch Mistakes to Avoid
• How to Progress the Bicycle Crunch
• Benefits of the Bicycle Crunch
• Muscles Worked by the Bicycle Crunch
• How to Program the Bicycle Crunch
• Bicycle Crunch Variations 
• Frequently Asked Questions

How to Do the Bicycle Crunch Step By Step

The bicycle crunch may look like it requires “pat your head and rub your stomach”-levels of total-body coordination, but it doesn’t. Break the exercise into its component parts and you can learn the technique.

Step 1 — Lie on the Ground

Lie face up on the ground with your legs bent at roughly 90-degrees. Your feet should be in the air with your toes pointed up. Rest your head on the ground and bring your hands to your ears. Let your fingertips barely touch your head behind your ears with your palms facing the ceiling.

This is a familiar setup for many ground-based ab exercises whether it’s a full sit-up, crunch, or any related variation. Some exercises would have your feet planted flat on the ground, but the bicycle crunch requires your legs to begin in the air.

Form Tip: Don’t interlock your fingers and cradle the back of your head. This would put you in position to unconsciously crank your neck to complete repetitions. Your fingers should lightly touch the sides of your head or your ears.

Step 2 — Pedal the Bike

The bicycle crunch gets its descriptive name from the lower body action that appears similar to riding a bike. Contract your core muscles to raise both shoulders slightly off the ground. As your torso comes up, bring your left leg up and in toward your upper body.

At the same time, “crunch” your upper body forward and lean your right side toward the approaching leg. The range of motion will be relatively short, so focus on bringing the opposite sides together.

Don’t overfocus on reaching your elbow to your knee. That can lead to flapping your arms with reduced core activation. Instead, think about bringing one shoulder toward the opposite knee even though they don’t need to actually touch at the top of the movement.

Form Tip: Visualize an X-shaped band across the front of your body. As you move, think about each line drawing one leg and the opposite shoulder closer together.

Step 3 — Repeat the Rhythm

After a strong contraction at the top, extend your left leg forward while lowering your upper body to the floor. When your shoulders are on the ground and your leg is returned to the starting position, smoothly transition to repeat the movement with the other side.

Draw your right leg toward your torso while crunching your upper body forward and leaning the left side of your body into the approaching leg. As you complete multiple repetitions, alternating sides with each rep, you may eventually find a natural rhythm not unlike the rhythm needed to pedal a bike smoothly.

Form Tip: Perform each repetition slowly at first. Focus on the cross-body activation and core recruitment. As you become more comfortable with the movement, gradually increase the speed without sacrificing the quality of individual reps.

Bicycle Crunch Mistakes to Avoid

Because the bicycle crunch involves your legs and torso working together, there are several opportunities for things to go wrong. Here are some big issues to watch out for.

Elbows Flapping

Some people misinterpret the cross-body action of bringing their legs and upper body together, and end up swinging their upper arms and elbows toward their knee instead of activating their abdominals.

This not only reduces the work done by your abs, but it may potentially strain your shoulders or neck. Keep the movement strict, maintain focus on feeling your abdominals working to crate the movement, and don’t make it a priority to force your elbow and knee to touch in the middle of your body.

Avoid it: Keep your hands very lightly against your head, which will make any shoulder or elbow movement more noticeable. As you crunch, keep your elbows “back” nearly in line with your ears. Don’t allow them to point forward.

Shoulders Stay in the Air

One bad habit some people develop when performing high-rep sets of bicycle crunches is holding an ab contraction, remaining in the top of a crunch position, while “pedaling” their legs and explosively rotating their shoulders back and forth.

While this may potentially increase some work for your oblique muscles, you’re short-changing your abdominals because you’re holding a static contraction instead of working through a range of motion.

Avoid it: Treat each phase of the movement as separate parts — crunch and twist in one direction, lower fully, crunch and twist to the opposite side, lower fully again, repeat. Don’t try to rush through the set by completing reps as quickly as possible.

Not Enough Leg Movement

The bicycle crunch requires you to drive one leg up with each repetition. Performing the upper body movement without also “operating” your lower body changes the exercise. Instead of a bicycle crunch, it becomes a relatively more basic twisting crunch.

This can be an effective exercise on its own merit, but it doesn’t offer the same lower ab and hip flexor recruitment of the bicycle crunch. (1) If you begin a set intending to get the benefits of the bicycle crunch, make sure that’s the movement you end up performing.

Avoid it: If your legs aren’t moving, you’re not performing a bicycle crunch. With each repetition, draw your leg in toward your upper body and extend it as the opposite side moves.

How to Progress the Bicycle Crunch

Even though it’s a bodyweight exercise, the bicycle crunch can be considered relatively advanced because you’re operating your upper and lower body together. Work up to the full movement by mastering these foundational movements.

Crunch

Arguably the most fundamental ab exercise of all time, the basic floor crunch is an essential movement to be familiar with. The crunch offers lower body stability, with your feet firmly on the ground. The movement also lets you zone-in on creating a strong abdominal contraction over a short range of motion.

Be sure not to turn the crunch into a full sit-up by raising your torso too high. The sit-up can also be an effective exercise but it won’t carry over as directly when building to a bicycle crunch.

Twisting Crunch

As mentioned earlier, failing to properly incorporate your legs into the exercise turns the bicycle crunch into a twisting crunch. However, you can flip that situation around by deliberately performing the twisting crunch as a way to build up core strength for the more advanced bicycle crunch.

By learning how to crunch “up and over,” you’re recruiting your obliques and abdominals into a single movement. When you become comfortable and capable with the twisting crunch, add the alternating leg movement to evolve the exercise into the bicycle crunch.

Benefits of the Bicycle Crunch

The bicycle crunch recruits your entire core by involving your upper body and lower body with rotational movement. This makes it a versatile and effective exercise for many fundamental goals.

Core Strength

Athletes in traditional sports, strength sports athletes, and recreational lifters can all benefit from a stronger core. Core strength has also been shown to help reduce lower back pain. (2)

The bicycle crunch can be an efficient addition to a comprehensive core-strengthening routine. The exercise works upper and lower body coordination and strength transfer, while also activating the obliques, which can play a major role in many athletic movements from running to throwing.

Ab Muscle Development

The upper abdominals are recruited in many ab exercises, but the lower abs are only heavily activated when the hips and lower body are involved in a given movement. The bicycle crunch achieves this increased muscle activation through repetitive leg movement.

The twisting motion of the torso also activates the oblique muscles, which are strongly recruited during rotational movements. Because it maximizes activation of several different ab muscles, the bicycle crunch is a very comprehensive bodyweight ab exercise.

Muscles Worked by the Bicycle Crunch

Most ab exercises, as expected, train your abs. The bicycle crunch kicks it up a notch by involving rotational movement which also recruits the obliques on the sides of your abs.

Abdominals

Your abdominals, or rectus abdominis, run along the front of your torso from the bottom of your chest to your hips. The abdominals are technically one single muscle with various muscle insertions, which means the muscle needs to be trained with a variety of movements for complete development. (3)

Essentially, movements focused on curling the trunk with a stable lower body will emphasize the “upper” portion of the abs while movements that emphasize curling the hips with a stable upper body, such as a reverse crunch, are more effective at recruiting the “lower” section of the muscle.

Obliques

The obliques are a pair of muscles on either side of your abdominals, near your hips. Your obliques primarily work to rotate your torso, as well as resist rotation. The oblique muscles are also activated side side flexion — bringing your shoulder closer to your hip in a sideways motion.

During the bicycle crunch, your obliques are strongly recruited as your torso twists in the direction of your approaching leg. So-called “love handles” are typically body fat that your genetics have decided to store near your oblique muscles. Contrary to popular myth, training your oblique muscles will not create love handles.

How to Program the Bicycle Crunch

As an efficient ab exercise, the bicycle crunch can find a home in any well-planned ab workout. Here are a few guidelines to get even more benefit.

Unweighted, Moderate to High Repetition

The nature of the bicycle crunch movement doesn’t lend itself to adding external resistance. Wearing a weighted vest can impede torso rotation and adding leg weights will excessively fatigue your smaller hip flexor muscles before targeting your ab muscles.

To get the most out of the exercise, use only your body weight as resistance and focus on achieving a strong muscular contraction with each repetition. Try completing two to four sets of 10 to 20 repetitions. Count once to each side as a side rep — left leg to right shoulder followed by right leg to left shoulder would be one single repetition, not two.

Bodyweight Circuit

Because the only “equipment” required to do the bicycle crunch is a clear section of floor, the exercise makes an efficient addition to a bodyweight exercise circuit (technically a workout complex, if all the exercises are bodyweight-only). For a quick and effective conditioning workout, try the following for three to five total circuits.

• Reverse Lunge — 10 reps per leg
• Push-up — 15 reps
• Bicycle crunch — 20 reps

Bicycle Crunch Variations

Whether you’ve mastered the bicycle crunch or need another complete core-building exercise to complement it, here are some of the most similar movements.

Hanging Scissor Kick

The scissor kick is a hanging leg raise variation. It involves dynamic action, alternating your legs with each repetition. Even though your upper body isn’t actively involved in performing a crunch, you can still benefit from a cross-body movement — especially if you “angle” your kick slightly toward your opposite shoulder.

Don’t let your grip strength limit performance. If necessary, use lifting straps to secure yourself to the overhead bar. The exercise can also be done with your elbows supported at a “Captain’s chair” knee raise station.

Cable Woodchop

The cable woodchop, specifically the high-to-low variation, strongly recruits your obliques with stabilization assistance from your abdominals. Your lower body provides a stable base, while pivoting on your feet creates a strong transfer of power for greater athletic carryover.

The low-to-high woodchop variation could be used for variety, but may excessively recruit your shoulder muscles. The low-to-high movement also requires less ab and oblique involvement in exchange for more lower and upper back activation.

Dead Bug

The dead bug may have one of the most visually descriptive exercise names of all time, but it’s also an underrated movement for core strength. It appears similar to be a “slow motion bicycle crunch” due to the cross-body movement and arm/leg coordination.

One key to getting the most from the dead bug is to keep your lower back flat on the ground. If your lower back arches, you significantly reduce the core strength benefits. To stay focused on your lower back position, be sure to move slowly and deliberately, unlike the often more fast-paced bicycle crunch.

FAQs

References

1. Sarti, M. A., Monfort, M., Fuster, M. A., & Villaplana, L. A. (1996). Muscle activity in upper and lower rectus abdominus during abdominal exercises. Archives of physical medicine and rehabilitation, 77(12), 1293–1297. https://doi.org/10.1016/s0003-9993(96)90195-1
2. Smrcina, Z., Woelfel, S., & Burcal, C. (2022). A Systematic Review of the Effectiveness of Core Stability Exercises in Patients with Non-Specific Low Back Pain. International journal of sports physical therapy, 17(5), 766–774. https://doi.org/10.26603/001c.37251
3. Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., Pecson, A., Imamura, R., Paulos, L., & Andrews, J. R. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. The Journal of orthopaedic and sports physical therapy, 40(5), 265–276. https://doi.org/10.2519/jospt.2010.3073

Featured Image: Ground Picture / Shutterstock

The post How to Do the Bicycle Crunch for Sharp Abs and Obliques appeared first on Breaking Muscle.

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I pretty much don’t like doctors. Some of my best friends are doctors, but they know how I feel. I have a real issue with the way modern medicine operates.

A few people you know have a nice, heart-warming medical story to tell you. On the other hand, everyone you know has a bad medical story to tell. Here is one of my many. I’m almost embarrassed to tell it because I didn’t follow my gut and do what I felt was best for myself and ended up paying for it as a result.

I see a general practitioner once a year to do routine blood work and just check in, but mostly just to shoot the shit, since he was my triathlon training partner for years. In 2017, this GP started to express worry about my climbing PSA (prostate stimulating antigen) numbers. When I say climbing, I mean they had gone from 3.5/4 to 5 over the prior two years. Standard of care would suggest that once a man’s PSA gets above 4, his physician suggests visiting a specialist to investigate the possibility of prostate cancer. Mind you, I had had common benign prostatic hyperplasia (BPH) for the prior 15 years, was asymptomatic, and totally unconcerned.

I had no issues with excessive urination (at night or otherwise). Sexual function was great. No blood in the urine or pain when I peed. Nothing other than a slightly elevated number.

Also, I have written extensively about how bad the PSA test was in predicting cancer in healthy men. For example, 70% of men who have a PSA score of between 4 and 10 do not have prostate cancer. So I knew better. Nevertheless, I heeded the advice of my GP and visited a highly recommended urologist as my PSA was now close to 6. The specialist recommended a prostate biopsy. Knowing what I know about prostate biopsies, I declined, stating that I had zero symptoms and that I was aware that the PSA test was a poor marker and basically walked out of the office kinda pissed at how quickly this invasive procedure was recommended.

If you don’t know, in a prostate biopsy the doctor basically goes in through your anus and pokes what amounts to a hollow knitting needle through your rectum 14 times to take core samples of the prostate. There is a clean out process in advance, similar to that used in preparing for a colonoscopy. Like most medical procedures it is somewhat barbaric when you think about it. Suffice it to say the prostate biopsy isn’t just “something you do,” but that’s how it’s treated.

My GP suggested I see another specialist, so I did, this time recommended by my good friend who was director of surgery at a major Los Angeles hospital. The second one said, “I think we should do a prostate biopsy.” I asked if there was anything we could do that was noninvasive, and he suggested an MRI, so I said “Okay, let’s try that!” I did the MRI, and the result came back “4 out of 5 suspicious for something.” Extremely precise language, right? By this time, I had contacted yet another urologist who read the same radiology report and said “We should probably do a biopsy.” WTF.

At this point, despite my intuition and inclination to avoid what was probably an unnecessary prostate biopsy, but also not wanting to be like Steve Jobs waiting to the last minute and then trying to chase pancreatic cancer away with carrot juice, I acceded. We scheduled the biopsy.

The morning of my biopsy, my new, third, urologist said, “By the way, I read the radiology report and I would not have given it a 4 out of 5 suspicious for something, I would have given it a 3 out of 5.” I said, “What does that mean?” He said, “It means we wouldn’t be doing a biopsy today; we would be engaging in watchful waiting. But, you’re here, you’re all cleaned out, so let’s just do the biopsy so we will know.”

He did the biopsy, and as I was leaving I asked him if there was anything else we needed to do. He said, “No, just take the antibiotics my office gave you.” I said I’d called his office, and they said they “don’t do that anymore.” He shrugged his shoulders, and said, “OK, here is a prescription to pick up on your way home.”

I take the antibiotics and two days later, at the end of a long day of hosting an event at our house in Malibu, I started to feel lightheaded. I thought perhaps it was a result of not having eaten all day and so I took a ketone supplement which usually helps in these situations, started to feel better, and then went to bed. I woke up in the middle of the night with a fever and night sweats. I tried ignoring them to get back to sleep but couldn’t. Something was seriously wrong.

Finally at 4:00 o’clock in the morning I drove myself to the emergency room at St. John’s Hospital in Santa Monica. Within minutes, I was informed that I was in full blown sepsis and it was a good thing I had come in when I had.  “If it had been another couple hours you might not be here.”

Sepsis is the unofficial third leading cause of death in the United States after cancer and heart disease. It’s not a trifling thing, nor is it uncommon. Clearly, I had sustained an infection from the prostate biopsy (which, when you consider the process of taking a prostate biopsy, isn’t all that surprising). I spent three days in the hospital on a nonspecific antibiotic IV while they tried to identify the exact regimen I needed for the next week.

And then, to top it off, I get a call a few days later from the doctor’s office. Results came back negative, just as I knew they’d be. It was all for nothing, I didn’t have prostate cancer, and now I have a compromised (scarred) prostate. The medical system took a healthy asymptomatic guy with a common male condition known as BPH, nearly killed him and left him with a less-than-healthy prostate. Happens all the time.

The worst part is that these kinds of near misses rarely make the headlines or the statistics. We only hear about the fatal mistakes. We hear about when people die from medical mistakes, which is quite common. We don’t hear about the times where someone almost died or “only” ended up with a debilitating condition for their troubles.

Every day, countless individuals put their faith in doctors and the medical industry as the all-knowing, omnipotent force that can fix their problems. But here’s the bold, unvarnished truth: doctors and the medical industry aren’t always the answer for everything. Now, don’t get me wrong—doctors are fantastic when it comes to certain things. If you’ve been in a car accident and you’re bleeding out, you sure as hell want to be rushed to the ER, where a team of medical professionals will work their magic. If you have a bone sticking out of your leg, you’re not going to treat it with magnesium oil and a carnivore diet. And if you have full-blown sepsis going down you want a doctor to stick you on IV antibiotics.

This isn’t a post giving medical advice. It’s just telling a story, a story that’s all too common. I blame myself for forgetting to listen to my own intuition—intuition, by the way, that has been informed by decades of research and experimentation.

Have you ever had a great medical experience? How about a bad one, like mine? Let me know in the comment section.

The post Why I’m Wary of Doctors appeared first on Mark’s Daily Apple.

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It’s the day after your workout, and your muscles are sore and easily fatigued. You search the internet for something that can help support your recovery and come across branched-chain amino acids (BCAAs).

Amino acids are the foundational building blocks for the macronutrient we all know and love: protein. There are twenty amino acids in total, with nine considered essential – meaning that we have to consume them since our body does not naturally make them. Three of the essential amino acids are the BCAAs l-leucine, l-isoleucine, and l-valine, which are called branch-chain amino acids due to their molecular structure.

Research has shown that adequate BCAA intake can possibly decrease the risk of developing cancer and diabetes, increase muscle mass, decrease muscle fatigue, and reduce muscle soreness. (1)(2) If you are tired of searching for the best branched-chain amino acids (BCAAs) to bolster your fitness routine, look no further. In this review, we’ll dig deeper into BCAAs, discuss our top eight picks, and leave you well-informed to make the best decision.

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

Our Top Picks for the Best BCAA Supplements

• Best BCAAs for Women: Transparent Labs BCAA Glutamine
• Best BCAAs for Men: Jacked Factory BCAA Powder
• Best Tasting BCAAs: Cellucor Alpha Amino
• Best BCAAs for Muscle Growth: Huge Supplements BCAA
• Best BCAAs for Recovery: XWERKS Motion
• Best BCAAs for Weight Loss: MyProtein Essential BCAA 2:1:1
• Best BCAAs Powder: Transparent Labs BCAA Glutamine
• Best Pre-Workout With BCAAs: Kaged Pre-Kaged

Best BCAAs for Women: Transparent Labs BCAA Glutamine

Transparent Labs BCAA Glutamine

• Number of servings: 30
• Price per serving: $1.33
• Amount of BCAAs per serving: Eight grams
• Calories per serving: Less than 40
• Flavors: Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Pros

• Easily and thoroughly mixes into a variety of liquids – very soluble 
• No artificial sweeteners, colors, or artificial flavors 
• Each scoop has research-backed clinical doses of BCAAs

Cons

• Some reviewers report the flavor is more tart than other BCAA supplements they’ve tried

When you search “Best BCAA for women,” you’ll be inundated with a long list of supplement products, but we have deemed Transparent Labs’ BCAA Glutamine supplement powder the best BCAA powder for our female strength trainers due to the addition of unique ingredients like l-glutamine. You’ll find an impressive five grams of glutamine per scoop of this BCAA powder, which can help your concentration and performance in the gym. One research study investigation found that female basketball players who supplemented with l-glutamine improved their reaction time and goal-shooting accuracy. (3)

Raise your hand if you’ve dealt with annoying skin issues (I’m raising mine by the way). Transparent Labs BCAA Glutamine contains coconut water that has been linked to skin health improvement, a nice bonus for us female gym-goers who want to keep our complexions looking bright and healthy. (4)

This third-party verified product has nothing to hide. The company prides itself on delivering a product that is 100% natural – we did some digging and this BCAA supplement is as natural as they come. There aren’t any artificial sweeteners, dyes, or preservatives.

“Transparent” is a great name for this company, as the amounts of every ingredient are listed on the label. It can be difficult to find products that list every ingredient used, right down to the milligram. When you review the supplement label, you’ll see that Transparent Labs BCAA Glutamine offers four grams of leucine and two grams each of valine and isoleucine, totaling an incredible eight grams of BCAAs per scoop. This is a higher amount than most other BCAA supplements currently offer.

Furthermore, Transparent Labs BCAA Glutamine offers clinically effective doses of each individual amino acid. For example, evidence-based research supports the daily consumption of at least 2.5 grams of leucine for improved muscle function and grip strength. (5)

Best BCAAs for Men: Jacked Factory BCAA Powder

Jacked Factory BCAA Powder

• Number of servings: 30
• Price per serving: $0.60 to $0.67
• Amount of BCAAs per serving: Six grams 
• Calories per serving: Less than 30
• Flavors: Blue Raspberry, Fruit Punch, Unflavored
• Third-party tested: cGMP-certified

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Pros

• Made in the USA in a cGMP-certified facility
• Manufactured without fillers, artificial food dyes, or added sugars
• Very affordable compared to other powders on the market

Cons

• Many reviewers are unhappy with the unflavored option and report it as difficult to drink

If you are looking for a cGMP-certified BCAA product made in the good ole USA, we’ve got you covered. While Jacked Factory’s BCAA powder does have artificial sweetening from sucralose, it also holds another ingredient that is gaining attention for its substantial health benefits: spirulina. This algae plays a role in oxidative stress reduction and acts as an anti-inflammatory. (6) These two physiological roles are linked to potentially decreasing the risk of developing cancer, diabetes, and heart disease. (6) This is important for men to keep in mind since they are more likely to be diagnosed with diabetes and obesity, in particular, than their female counterparts. (7)

Another advantage that men who strength train will be happy to hear is that spirulina also has been positively correlated with treating and reducing muscle cramps. (6) It’s a no-brainer why users are pleased with how quickly their bodies respond to this BCAA supplement and its ingredient combination.

Do we get bonus points if we tell you that the Jacked Factory BCAA Powder is one of the most affordable branched-chain amino acid products we’ve reviewed? For only 60 to 67 cents a scoop on Amazon, you will get three grams of leucine, 1.5 grams of valine, and 1.5 grams of iso-leucine.

RELATED: Best Collagen Supplements for Men, Women, Weight Loss, and More

Best Tasting BCAAs: Cellucor Alpha Amino

Cellucor Alpha Amino

• Number of servings: 30
• Price per serving: $0.93
• Amount of BCAAs per serving: 5 grams 
• Calories per serving: Less than 25
• Flavors: Fruit Punch, Icy Blue Razz, Watermelon
• Third-party tested: Not at the time of this writing

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Pros

• Low-carbohydrate choice with zero sugar added
• Made with an electrolyte blend 
• The majority of users report easy digestibility

Cons

• Manufactured with artificial sweeteners and artificial food dyes 
• Contains phenylalanine – avoid this product if you have phenylketonuria

You’ll find that this supplement is limited to only three flavors. However, you won’t want to put down what Cellucor Alpha Amino brings to the table. We’re big fans of the watermelon flavor. It mixes easily with plain water, so you don’t have to worry about adding any extra calories. This powder is not offered in an unflavored option, which may be an issue for those who like to mix their BCAA and flavored post-workout recovery shake.

Cellucor Alpha Amino has artificial sweeteners and food dyes, so you may want to avoid it if you’re sensitive to these ingredients. However, it does offer a potent electrolyte blend to aid in your exercise recovery by preventing dehydration and muscle cramping.

A portion of this BCAA powder is made up of betaine. Betaine consumption is correlated with improved endurance, body composition, and muscle mass. (8) It is also known for naturally lowering homocysteine levels in the body. (8) Homocysteine is an amino acid that is linked to the development of blood clots and heart disease, and its levels tend to increase during acute and high-volume exercises. (9)

In addition to tasting great, this supplement offers support for your workout with a proprietary blend of 14 different amino acids. One of the amino acids you’ll find in it is citrulline. Citrulline increases the production of ATP in your muscles while you perform aerobic exercises. (10)

So what does that mean for you? Increased ATP production leads to decreased lactic acid settling into your muscles, which means you could have a smoother recovery if you supplement with this product. (10) The price is a reasonable $27.99 per tub of 30 servings. For those who subscribe, you can save an additional 30% and get free shipping.

Best BCAAs for Muscle Growth: Huge Supplements BCAA

Huge Supplements BCAA

• Number of servings: 25
• Price per serving: $1.60
• Amount of BCAAs per serving: Eight grams 
• Calories per serving: Less than 40
• Flavors: Bomb Popsicle, Kiwi Blueberry, Sour Grape, Watermelon Lemonade 
• Third-party tested: cGMP-certified

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Pros

• Contains a variety of non-essential and essential amino acids 
• Made in the USA in a cGMP-certified facility
• Manufactured in an FDA-regulated facility

Cons

• Many reviews commented that Huge’s customer service department was lacking in professionalism 
• Sweetened artificially with sucralose

You may have heard of the 2:1:1 ratio for BCAA. But why is it important? Studies have found that having double the amount of leucine than isoleucine and valine can help support the rate at which your muscles recover. (11) In comparison to isoleucine and valine, leucine provides a higher anabolic effect for protein synthesis and therefore supports muscle growth. (11) If you are looking to bulk, consider Huge Supplements BCAAs for your muscle growth needs. Its formula supports this clinically-based dose ratio with a whopping eight grams of BCAAs per scoop.

Huge Supplements’ BCAA powder is USA-manufactured and cGMP-certified, so you can rest assured that you won’t be unintentionally supplementing with ingredients on a banned list for sports. Electrolytes, however, are ingredients you will want onboard for workout recovery. Huge Supplements BCAAs will provide you with 40 milligrams of potassium and 80 milligrams of sodium. This blend may help you stay hydrated since both electrolytes work together to maintain your body’s fluid status.

RELATED: Best Mass Gainers for Bulking Up Fast

Best BCAAs for Recovery: XWERKS Motion

XWERKS Motion

• Number of servings: 30 
• Price per serving: $1.63
• Amount of BCAAs per serving: Three grams 
• Calories per serving: Less than 130
• Flavors: Raspberry Lemonade 
• Third-party tested: Not at the time of this writing

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Pros

• The ingredient “cluster dextrin” is relatively specific to XWERKS Motion and is backed by clinical research studies 
• Gluten-free and dairy-free 
• Shipping is always free

Cons

• Contains a low amount of BCAAs per serving compared to other supplements on the market 
• Limited flavor options

If you like the flavor of raspberry lemonade, you’re in luck! Despite its limitation to only one flavor, XWERKS Motion is our top pick for boosting your recovery. You’ll get three grams of BCAAs per scoop. This is relatively low compared to other BCAA supplements in this review. However, XWERKS Motion offers a blend of ingredients that work together to help boost your workout, which other supplements don’t offer.

For example, this supplement provides 28 grams of carbohydrates per serving, with 25 grams being sourced from cluster dextrin. This type of carb digests easily to hit your bloodstream faster. (12) It can help boost your post-workout recovery by repleting glucose stores that you naturally lose during exercise, prolonging the onset of fatigue, and decreasing the cortisol (stress) hormone response. (12)

XWERKS Motion also contains magnesium, which helps your muscles relax after working out. The more you exercise, the more you increase your body’s need for magnesium. XWERKS Motion has you covered by providing 35 milligrams of this electrolyte per scoop.

Best BCAAs for Weight Loss: MyProtein Essential BCAA 2:1:1

MyProtein Buy Essential BCAA 2:1:1 Powder

Number of servings: 31 to 125

Price per serving: $0.44 to $0.55

Amount of BCAAs per serving: Four grams 

Calories per serving: Less than 30 

Flavors: Blue Raspberry, Gummy Fish, Peach Rings, Rainbow Sherbert, Snow Cone, Watermelon 

Third-party tested: ALS Quality Party Accredited, Labdoor Standard Certified, LGC Sport Science Tested, European SPecialist Sport Nutrition Alliance Member, 5-Star Environmental Health Office Rated

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Pros

• Created with ingredients you can trust – does not contain prohibited substances for athletes 
• Products are delivered in an eco-friendly compostable box 
• Many users report this product as very soluble and easy to mix

Cons

• Made with artificial dyes, gum fillers, and the artificial sweetener sucralose
• Some users struggled with the artificially sweet taste of this product

If you are looking to lose weight, dietary supplements such as BCAA powders may help. MyProtein’s Essential BCAA 2:1:1 powder has less than 40 calories and only three grams of carbs per scoop. Because of these nutritional facts, we highly recommend it for those who are looking to lose weight through calorie reduction.

Do not let the candy-like flavors fool you into thinking that this product is packed with sugar. It contains sucralose and gum fillers, but this is what allows it to remain low in calories and carbs. Several research studies have discovered a high correlation between the consumption of amino acid metabolites, such as BCAAs, and improved insulin sensitivity. (13) As insulin sensitivity improves, the likelihood of weight maintenance from fat loss increases, along with a reduced risk of obesity. (14)

We really like that this powder comes in a variety of options: 0.5-pound, 1.1-pound, and 2.2-pound bags. This makes shopping more convenient if you like to bulk buy and it is also a feature that is not as common in other BCAA powders.

You might find that this product is difficult to reseal after opening it, as it comes in a bag versus a tub. If you struggle with keeping it closed (and therefore keeping it fresh and free of contamination), consider transferring its contents into a container with a sealed lid for more convenience.

Best BCAAs Powder: Transparent Labs BCAA Glutamine

Transparent Labs BCAA Glutamine

• Number of servings: 30
• Price per serving: $1.33
• Amount of BCAAs per serving: Eight grams
• Calories per serving: Less than 40
• Flavors: Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Pros

• Gluten-free and non-GMO (Genetically Modified Organism) 
• Created without the use of artificial preservatives 
• Contains 1.5 grams of vitamin C as ascorbic acid, five grams of glutamine, and one gram of coconut water powder per scoop
• Vegan-friendly

Cons

• Some users remark that the smell of the powder can be overwhelming if not cut well with liquid

You are not having déjà vu – we do have this product listed twice in this review. That should attest to why we have deemed it the best BCAA powder out there. It can not only contribute to the creation of protein in the cells, delayed fatigue, and quick muscle recovery, but you can also trust that it is 100% natural.

A huge benefit of Transparent Labs BCAA Glutamine is its solubility. This non-GMO product is gluten-free and has a blend of unique ingredients that aid in hydration during and after your workout. Each scoop has 1,000 milligrams of coconut water, which is made from a blend that contains the electrolytes potassium, sodium, and manganese.

Specific to this powder is the addition of 1,500 milligrams of vitamin C in every scoop. Vitamin C plays an important role in metabolism and reducing oxidative stress, which can lead to organ and cell damage. There are gaps in research regarding the relationship between vitamin C and resistance training. However, there is evidence to support that exercisers who have low vitamin C intake positively benefit from supplementing with vitamin C. As they bring their vitamin C levels back to within normal levels, they could see an improvement in exercise performance and overall body fatigue. (15)

Although many flavor options are available, some reviewers have found that this powder can be too sour. BCAA Glutamine users have also commented that the smell can sometimes be overwhelming prior to cutting this powder with liquid. This is likely due to Transparent Labs’ reliance on natural sweeteners over artificial sweeteners like sucralose. But honestly, we had to look pretty hard to find any cons about this product.

Best Pre-Workout With BCAAs: Kaged Pre-Kaged

Kaged Pre-Kaged

• Number of servings: 20
• Price per serving: $2.25
• Amount of BCAAs per serving: 6.5 grams
• Calories per serving: Less than 40 
• Flavors: Berry Blast, Cherry Bomb, Fruit Punch, Grape, Krisp Apple, Orange Krush, Pink Lemonade
• Third-party tested: Informed Choice Certified

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Pros

• Variety of flavor options
• Contains Spectra Total ORAC Blend and is manufactured with a special blend of other beneficial ingredients not offered by other BCAA powders on the market 
• High mixability and easily dissolves in many types of liquids 
• Vegan and vegetarian lifestyle friendly 
• Informed Sport Certified

Cons

• More expensive than most other BCAA supplements

Kaged Pre-Kaged may be one of the most expensive products we’ve reviewed. However, we’ve ranked this supplement as the best pre-workout with BCAAs because the quality lives up to its price. The Kaged brand has a fantastic reputation for ensuring its ingredients are tested for purity. They work hard to make sure their products are acceptable for athletes, gluten-free, and non-GMO. Their supplement fact label may be lengthy, but it is packed full of patented ingredients that can help boost your workout.

Per scoop, you’ll get a combination of B vitamins, six grams of BCAAs, 6.5 grams of citrulline, 1.6 grams of beta-alanine, 2.5 grams of betaine, 500 milligrams of coconut water, and 1.5 grams of creatine hydrochloride. Other ingredients that really set this supplement apart are the Spectra Total ORAC Blend, taurine, and tyrosine.

Let’s look harder at two of its ingredients:

• Creatine hydrochloride: a molecule that can improve lean muscle mass and relative strength and reduce post-workout recovery time. One study found that supplementing with creatine hydrochloride for seven days led to a statistically significant increase in participant strength and endurance. Creatine hydrochloride can also be easier to absorb and digest compared to creatine monohydrate. (16)
• Spectra Total ORAC Blend: an antioxidative blend of 29 herbs, fruits, and vegetables. The superfoods present in this blend have been linked to building immunity, increasing energy, and improving workout performance. (17)

It’s impressive how overwhelmingly positive reviews are for their flavor, especially when you take into consideration that each scoop has only one gram of sugar and no artificial sweeteners or flavors. Our only issue with this product is how expensive it is compared to others on the market. If you have the money to spend on it though, this high-quality product won’t disappoint.

How We Chose the Best BCAA Supplements

We understand that everyone is different and there are multiple factors to consider before buying dietary supplements. That’s why we strive to provide you with honest, fact-checked reviews to help you make an informed decision about what branched chain amino acid powder will best fit your lifestyle.

In compiling the list above, we selected products with high-quality ingredients and effective doses of BCAAs, so you don’t have to worry that any of them are unsafe. We chose BCAA supplements with a range of prices to fit as many budgets as possible. Since everyone has different reasons for taking BCAAs, we also included options suitable for a variety of goals. Whether you’re looking for support in muscle building, weight loss, or workout recovery, you can find a BCAA supplement above that best fits your needs.

What To Look For When Buying BCAAs

Here at Breaking Muscle, we are accustomed to people having different preferences – especially when it comes to products we ingest. To that effect, we researched the following for each powder: calories, cost, third-party testing, and product formulation. Let’s dive into each of these below.

Formulation

Unlike other dietary supplements, such as the top creatine supplements, BCAA powders tend to have multiple ingredients. The nutrition label is important to review prior to purchase, especially if you have food allergies or intolerances or take medications that certain ingredients may interfere with. Check the product reviews above for mentions of phenylalanine, gluten, soy, and dairy, if there is a specific ingredient you can’t have.

You may also want to look for additional ingredients that may be a driving factor in reaching your overall health and fitness goals, such as glutamine, citrulline, certain vitamins and minerals, and antioxidants.

Price

The cost of any product plays a huge role in your decision-making. The supplements above range from $14 to $45 dollars. You’ll find that more expensive products tend to have more scrutiny in their ingredient selection process, hold certifications regarding purity standards, and have a wider array of ingredients that are meant to bolster your workout recovery.

Keep in mind that many of these products offer options for subscribing and saving, bulk ordering, and first-time customer coupons. If there is a product listed above that you would love to try, check out their website to see if the brand offers affordable options.

Calories

Not everyone has the same fitness goals. You may be looking to lose body weight, gain lean muscle mass, or maintain your current weight. Most BCAA products have less than 40 calories per scoop. However, some BCAA supplements, such as XWERKS Motion, have added carbs that can increase the overall calorie total per scoop.

Integrity

Dietary supplements are not FDA-regulated. One of the best ways to verify product integrity is to determine if it has undergone third-party testing for credibility and ingredient purity. Because dietary supplements do not legally have to be regulated through the FDA, it is important to take third-party testing into consideration when choosing a supplement that will be the best fit for you. You’ll notice that some BCAA powders lack this third-party verification, though there are several, like Huge Supplements BCAAs, that have it.

Third-party testing shows that the manufacturer has taken extra steps to attest to their product’s credibility and ingredient purity. Ensuring your product is third-party verified is especially important for athletes who need to pay special attention to their supplement intake.

What Is the Difference Between BCAAs and Whey Protein?

BCAAs are more readily available from a variety of dietary sources, such as dairy, whole grains, poultry, beef, and plant-based proteins; whereas whey protein is milk derived. Whey protein is a complex molecule, whereas BCAAs are simple, foundational protein builders.

Let’s review a few basic differences between BCAAs and whey protein:

• BCAAs have a lower caloric load.
• Whey protein is considered a complete protein, while BCAAs are not.
• BCAAs are exactly that — only three essential amino acids (valine, leucine, and isoleucine).
• Whey protein contains both essential and non-essential amino acids. 
• BCAA supplements have a lower protein load per scoop. 
• Whey protein could lead to digestive issues due to it being sourced from dairy.
• BCAA supplements may also lead to digestive issues if they contain artificial ingredients or dietary allergies that some people may be sensitive to.

That said, since BCAAs are typically used as a post-workout supplement, we recommend pairing them with one of the best whey protein powders to assist with muscle growth after your exercise. (18)

What Are the Possible Benefits of BCAAs?

Some of the many benefits of BCAAs include the following:

• Delayed muscle fatigue and reduction in muscle soreness (1)
• Increase in muscle mass and overall strength (1)
• Decreased risk for the development of chronic conditions such as diabetes, cancer, liver cirrhosis, and chronic kidney disease (2)(19)
• Promotion of wound healing and prevention of muscle wasting (19)
• Increased recovery rate post-workout (11)

When Is the Best Time to Take BCAAs?

Research supports the ingestion of essential amino acids immediately after and up to two hours post-workout for an increased likelihood of muscle protein synthesis. (20)

Final Thoughts

BCAA’s may help with reducing post-workout muscle fatigue and soreness and improve your overall sports endurance and lean muscle mass. But if you Google “branched-chain amino acid powders,” your page will be flooded with over nine million results. To save you significant time narrowing down the options, we picked the best BCAA powders on the market. To simplify things further, we analyzed the options available for different situations you may encounter on your fitness journey.

Since there are extenuating circumstances for choosing the best BCAA powder for each individual, our goal is to provide you with the research needed to make the right decision. If you have conditions such as celiac disease, lactose intolerance, diabetes, or phenylketonuria, you will find that this review can help guide your decision with ease. If you are unsure of where to start with choosing a BCAA powder, just lean on this review to help lead the way to improved health or consider speaking to a registered dietitian nutritionist about it.

FAQs

Research

1. Nie C, He T, Zhang W, et al. Branched chain amino acids: beyond nutrition metabolism. Int J Mol Sci. 2018;19(4):954. doi: 10.3390/ijms19040954
2. O’Connell TM. The complex role of branched chain amino acids in diabetes and cancer. Metabolites. 2013;3(4):931-945. doi: 10.3390/metabo3040931
3. Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an anti-fatigue amino acid in sports nutrition. Nutrients. 2019;11(4):863. doi: 10.3390/nu11040863
4. Fruit and pomace extracts: biological activity, potential applications and beneficial health effects: Coconut water: An essential health drink in both natural and fermented forms. Nova Science Publishers, Inc: Limbad MJ, Gutierrez-Maddox N, Hamid N; 2015. https://www.researchgate.net/profile/Francesco-Gai-2/publication/271846985_Fruit_and_pomace_extracts_Applications_to_improve_the_safety_and_quality_of_meat_products/links/59e71ee70f7e9b13acac7fea/Fruit-and-pomace-extracts-Applications-to-improve-the-safety-and-quality-of-meat-products.pdf#page=161
5. Plotkin DL, Delcastillo K, Van Every DW, et al. Isolated leucine and branched-chain amino acid supplementation for enhancing muscular strength and hypertrophy: a narrative review. IJSNEM. 2021;31(3):292-301. doi:10.1123/ijsnem.2020-0356
6. Gogna S, Kaur J, Sharma K, et al. Spirulina – an edible cyanobacterium with potential therapeutic health benefits and toxicological consequences. JANA. 2022. doi: 10.1080/27697061.2022.2103852
7. Kautzky-Willer A, Harreiter J, Pacini G. Sex and gender differences in risk, pathophysiology and complications of type 2 diabetes mellitus. Endocr Rev. 2016;37(3):278-316. doi:10.1210/er.2015-1137
8. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013;10(1):39. doi:10.1186/1550-2783-10-39
9. Deminice R, Ribeiro DF, Frajacomo FT. The effects of acute exercise and exercise training on plasma homocysteine: a meta-analysis. PLoS One. 2016;11(3):e0151653. doi:10.1371/journal.pone.0151653
10. Bendahan D, Mattei JP, Ghattas B, et al. Citrulline/malate promotes aerobic energy production in human exercising muscle. BJSM. 2002;36:282-289.
11. Waldron M, Whelan K, Jeffries O, et al. The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Appl Physiol Nutr Metab. 2017;42(6): 630-636. doi: 10.1139/apnm-2016-0569
12. Wilburn D, Machek S, Ismaeel A. Highly branched cyclic dextrin and its ergogenic effects in athletes: a brief review. JEN. 2021;4(3). doi:10.53520/jen2021.103100
13. Newgard CB. Interplay between lipids and branched-chain amino acids in development of insulin resistance. Cell Metab. 2012;15(5):606-614. doi: 10.1016/j.cmet.2012.01.024
14. Clamp L, Hume D, Lambert E. et al. Enhanced insulin sensitivity in successful, long-term weight loss maintainers compared with matched controls with no weight loss history. Nutr Diabetes. 2017;7:282. doi: 10.1038/nutd.2017.31
15. Evans LW, Omaye ST. Use of saliva biomarkers to monitor efficacy of vitamin c in exercise-induced oxidative stress. Antioxidants. 2017; 6(1):5. doi:10.3390/antiox6010005
16. McDonough D. Oral creatine hydrochloride supplementation: acute effects on submaximal, intermittent bouts of bench press and vertical jump exercises. Boise State University Theses and Dissertations. 2017;1348. https://doi.org/10.18122/B2KX4Q
17. 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
18. Hulmi JJ, Laakso M, Mero AA, et al. The effects of whey protein with or without carbohydrates on resistance training adaptations, J Int Soc Sports Nutr. 2015;12(1). doi:10.1186/s12970-015-0109-4
19. Holeček, M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutr Metab. 2018;15:33. doi:10.1186/s12986-018-0271-1
20. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:(33):29. doi:10.1186/s12970-017-0189-4
21. Solon-Biet SM, Cogger VC, Pulpitel T, et al. Branched-chain amino acids impact health and lifespan indirectly via amino acid balance and appetite control. Nat Metab. 2019;1:532–545. doi: 10.1038/s42255-019-0059-2
22. Brozyna K, Tkaczyk J, Rutkowska A. Dietary supplements in sport – side effects. Health and Sport. 2019;9(8):779-782. doi:10.5281/zenodo.3407953

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The 2023 Mr. Olympia is slowly shaping up to be a contest of mammoth proportions on paper. As the Men’s Open division seemingly enters a new golden era, bodybuilding’s flagship contest resembles a gauntlet of competitors where only a truly worthy champion will triumph. However, according to long-time trainer Miloš Šarčev, the contest starts and ends with two top contenders.

On July 6, 2023, during a conversation with Jay Cutler on Cutler’s YouTube channel, Šarčev maintained that he thinks defending Mr. Olympia champion Hadi Choopan and the 2022 runner-up, Derek Lunsford, are the two favorites for the 2023 edition of the contest. The discussion picks up toward the end of the video below around 1:26:30.

After waiting for years but never quite breaking through, the seasoned Choopan might be on the brink of an Olympia dynasty. That is unless, per Šarčev, Lunsford, or even 2023 Arnold Classic (AC) winner Samson Dauda (as a dark horse) have something to say about it.

“Derek [Lunsford] and Hadi [Choopan] are frontrunners,” Šarčev said. “Samson [Dauda] is going to the [2023 Mr. Olympia] show to win and will do everything possible for him to win.”

If Choopan does indeed repeat as Mr. Olympia champion in November in Orlando, FL, he will put himself within striking distance of a legendary “three-peat.” According to Šarčev, Choopan may very well become the first Men’s Open athlete since Phil Heath (2011-2017) to win the Mr. Olympia on at least three consecutive occasions.

“I have all the respect for Hadi [Choopan],” Šarčev said. “Hadi [Choopan] could be three times the Mr. Olympia.”

What was interesting about Šarčev’s analysis concerned Lunsford. Per the trainer, Lunsford is already in championship condition with a world-class back. It’s the other poses — particularly any featuring the sides — that may determine whether the star athlete can unseat Choopan from his fitness throne.

“Derek [Lunsford] would be already the Mr. Olympia if it was judged from the back,” Šarčev explained. “He [Lunsford] lost from the side a little bit. And when you think front, front double biceps, front lat spread, he’s super dangerous because then you can really see the definition and hardness on the chest on those two poses and he had a crazy v-taper so you gotta give him. He has front double biceps, the front lat spread, he looks crazy in all these poses. He’s super dangerous. From the back, he’s phenomenal. The other poses, he can be beaten. Can he be beaten in other poses convincingly enough? That remains to be seen. I still think Hadi Choopan is going to [win].”

At the time of this writing, the 2023 Mr. Olympia is just under four months away. A lot can change in that amount of time. Yet, if a keen and experienced eye like Šarčev is already seeing the forest for the trees, the latest Olympia really might come down to another epic battle between Choopan and Lunsford.

Featured image: @hadi_choopan on Instagram

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A seasoned veteran, strongwoman Inez Carrasquillo has developed a reputation for having uncanny overhead strength. The athlete lived up to this fame rooted in power in her most recent summer contest in the Pacific Northwest.

On July 8-9, 2023, during the 2023 Rainier Classic (RC) in Burien, WA, Carrasquillo successfully captured a 145.9-kilogram (321.6-pound) max Log Lift. The mark is officially a World Record, surpassing Andrea Thompson’s previous mark by 5.9 kilograms (13 pounds). Thompson lifted the past record Log Lift of 140 kilograms (308.6 pounds) at the 2022 World Log Lift Championships (WLLC) in October 2022. Thanks in large part to her World Record, Carrasquillo eventually took first place in the 2023 RC. Because the contest did not separate athletes by weight class, Carrasquillo’s body weight at the time of the lift is currently unknown.

Carrasquillo’s overhead pressing feat might be even more impressive when considering the athlete has only been a strongwoman in a sanctioned capacity since November 2021. According to her personal page on Open Powerlifting, the athlete was previously a powerlifter, having gone undefeated in her three only competitive appearances in the late 2010s and late 2020.

Nevertheless, Carrasquillo has seemingly transitioned well to the demands of strongwoman. Per her page on Strongman Archives, Carrasquillo can now count three strongwoman victories under her belt, which include the 2022 Arnold Amateur Strongwoman World Championships, the 2022 Beerstone, and the 2023 RC. To date, the competitor has also finished on the podium in five of seven career strongwoman appearances.

When taking Carrasquillo’s Log Lift World Record into account, it’s abundantly clear the athlete has put herself on the strongwoman map.

Carrasquillo’s next strength ambition might be centered around capturing her first-ever World’s Strongest Woman (WSW) title. The athlete finished in third place to champion Olga Liashchuk and the runner-up Thompson during the 2022 edition of the illustrious competition. This built on a fourth-place debut for Carrasquillo during the 2021 iteration.

At the time of this writing, it is unclear when and where the 2023 WSW will precisely take place. Recent precedent suggests the contest may once again occur sometime in mid-November 2023 in Daytona Beach, FL. By then, Carrasquillo might be more than ready to finally ascend one of the highest summits in strongwoman.

Featured image: @alecjose on Instagram

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Evan Singleton is the champion of the 2023 Giants Live Strongman Classic (GLSC). The athlete emerged triumphant in the contest that took place on July 8, 2023, in London, England. After undergoing biceps surgery in September 2022, the 2023 GLSC win is Singleton’s first since the 2021 Arnold Strongman Classic UK (ASCUK) in October 2021 — an approximate two-year gap. Singleton has never finished off the podium in three career appearances at the GLSC (2021-2023).

Joining Singleton on the 2023 GLSC podium were former two-time World’s Strongest Man (WSM) champion (2021-2022) Tom Stoltman (second place) and the reigning WSM king Mitchell Hooper (third place). Per his page on Strongman Archives, Stoltman has now finished as the runner-up in two of three competitive appearances in 2023. Meanwhile, after his 2022 WSM debut, Hooper has finished on the podium in 10 consecutive competitions. The 2023 GLSC was technically Hooper’s “worst” result after winning three straight contests — the 2023 Australia’s Strongest International (ASI), the 2023 Arnold Strongman Classic (ASC), and the 2023 WSM — to start the year.

The 2023 GLSC featured five events: the Nicol Stone Carry, Super Yoke, Deadlift (for reps), Viking Press, and Castle Stones (an Atlas Stones variation). Here are the final standings and respective points for each participating strongman competitor from the 2023 GLSC:

2023 Giants Live Strongman Classic Final Standings

1. Evan Singleton (United States) — 47 points
2. Tom Stoltman (United Kingdom) — 46.5 points
3. Mitchell Hooper (Canada) — 43 points
4. Trey Mitchell (United States) — 33.5 points
5. Eddie Williams (Australia) — 32 points
6. Luke Stoltman (United Kingdom) — 28 points
7. Spenser Remick (United States) — 27 points
8. Pavlo Kordiyaka (Ukraine) — 22.5 points
9. Kevin Faires (United States) — 22 points
10. Cheick “Iron Biby” Sanou (Burkina Faso) — 19 points
11. Rongo Keene (Australia) — 5.5 points

Singleton won his first-ever GLSC with consistency. The athlete finished in at least the top three of each event, peaking with a runner-up performance on the Super Yoke and the Castle Stones while tying for second place in the Viking Press.

Here’s an overview of Singleton’s individual performance that led to his win:

Evan Singleton | 2023 Giants Live Strongman Classic Event Overview

• Nicol Stone Carry (for distance) — 25.25 meters | Third place
• Super Yoke (for time) — 12.19 seconds | Second place
• Deadlift (for reps) — Five | Third place
• Viking Press (for reps) — 17 | Tied for second place
• Castle Stones (for time) — Five in 25.18 seconds | Second place

The most surprising aspect of Singleton’s win might have been his output on the Castle Stones. Aside from Stoltman, Singelton was the only other athlete to lift all five Stones, culminating in a narrow 0.5-point margin of victory over his peer.

In a post on his Instagram from the aftermath of the 2023 GLSC, Singleton appeared emotional and appreciative of his achievement. When factoring in the recent adversity concerning his biceps injury that knocked him out of the final leg of 2022, such a reaction seems more than warranted.

Based on the tenor of Singleton’s post, his win could even be seen as a statement.

“No other way to say it,” Singleton started. “I wanted this [a win in the 2023 GLSC] so damn bad. I put everything into this prep and managed to pull out the victory. This win meant alot to me because it’s a good example of why when you talk about the best in the world, you don’t leave me out of the conversation. I had a point to prove this competition and I made my statement. I am one of the best.”

Featured image: @evan_trex_strongman on Instagram

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Aside from Black Friday, Amazon Prime Day (which actually spans two days) is the best time to score major discounts on the best-selling fitness products. Whether you’re looking to round out your home gym with a top-notch rowing machine, update your gym wardrobe, or stock your pantry with a high-quality protein powder, you can save a lot of money with the best Prime Day fitness deals.

The great thing about this sales event is that Amazon doesn’t just discount products from its Amazon Basics brand or cheaper, less popular companies. You can find markdowns on high-quality fitness gear from trusted brands like Peloton, Hydrow, Bowflex, and more.

This year, Amazon Prime Day will take place from July 11 through July 12. Scroll down for the best deals we’ve come across, including some items that are more than 50 percent off the original price!

Best Amazon Prime Day Fitness Deals

Some of the biggest Prime Day sales we’ve found on home gym essentials are listed below.

These deals are based on the information we have as of the time of this writing and are subject to change.

• Amazon Basics Cast Iron Kettlebell: 20% off
• Amazon Basics Hex Dumbbells: 20% off
• Bear KompleX 2 and 3 Hole Grips: 20% off (July 11 only)
• Bowflex SelectTech 552 Adjustable Dumbbells and Stand: 20% off
• Bowflex SelectTech 840 Kettlebell: 36% off
• C4 Smart Energy Powder Stick Packs: 30% off
• CAP Barbell 150 LB Dumbbell Set With Rack: 15% off
• Echelon Smart Rowing Machine: 20% off
• Fitness Reality Squat Rack Power Cage: 36% off
• FLYBIRD Adjustable Weight Bench: 53% off
• Hydrow Connected Rowing Machine: 20% off
• Legion Pulse Pre-Workout: 33% off (July 12 only)
• Legion Whey+: 20% off (July 12 only)
• Mizuno Men’s Wave Rider 26 Running Shoe: 25% off
• Mizuno Women’s Wave Inspire 18 Running Shoe: 25% off
• NordicTrack Commercial Studio Cycle: 20% off
• Peloton Bike: 20% off
• Peloton Bike+: 13% off
• PowerBlock Sport 50 Adjustable Dumbbells: 19% off
• Schwinn Fitness 810 Portable Treadmill: 15% off
• Schwinn Upright Bike Series: 20% off
• Under Armour No-Show Socks: 30% off
• UREVO Under Desk Treadmill: 30% off (July 11 only)

Amazon Prime Day Deals by Product Type

Want to do some comparison shopping before making your purchase? Click the links below to visit Amazon and browse products by category.

• Barbells
• Dumbbells
• Ellipticals
• Exercise bikes
• Fitness trackers and heart rate monitors
• Kettlebells
• Massage guns
• Men’s and women’s training shoes
• Men’s and women’s workout apparel
• Pre-workout
• Protein powder
• Resistance bands
• Rowing machines
• Treadmills
• Weightlifting accessories
• Weight benches
• Weight plates

Tips for Scoring the Best Fitness Deals on Prime Day

You can maximize your savings and avoid missing out on the best Prime Day fitness deals by completing certain tasks to earn promotional credits, joining waitlists, using Alexa to get notifications when deals go live, and applying coupons to eligible items for additional discounts.

Complete Actions on Amazon Before Prime Day

You can earn credits to use towards your Prime Day purchase by buying certain items or performing certain tasks on Amazon, such as:

• Purchasing a $50 gift card to earn a $5 promotional credit
• Adding $100 to an existing gift card to earn an $8 bonus

Watch for Lightning Deals

Amazon offers lightning deals that allow you to save even more on various items throughout Prime Day. The kicker is that only a limited stock is available, and the deals end after they are 100 percent claimed or a timer runs out (usually after a few hours).

Furthermore, if you add a lightning deal product to your cart, you only have 15 minutes to check out, or you lose the deal.

You might not see a lighting deal on big-ticket items like squat racks or treadmills, but you may be able to get one on products like protein bars, gym apparel, and smaller equipment like high-quality kettlebells.

Check out Amazon’s current lightning deals — you can even filter by Prime Early Access deals to see which items are on sale now. If the deals on the items you want aren’t available yet, you can filter by Upcoming deals to receive push notifications on your mobile device when they go live.

If you miss out on a lightning deal, you may still be able to get the item you want for the sale price. Just click “Join Waitlist” to receive notifications if the product suddenly becomes available, which may happen if another customer doesn’t check out before their 15 minutes are up.

Use Alexa for Reminders and Exclusive Deals

You can ask Alexa to notify you when deals on your desired items become available. However, you’ll need an Amazon Echo device and the Amazon Alexa app to receive deals notifications on Prime Day.

To get alerts when your favorite fitness items go on sale, you first need to add products to your Amazon Wish List, shopping cart, or Saved for Later list. Then, open the Amazon Alexa app, head to your settings, and click “Notifications.”

From there, tap “Amazon Shopping” and turn on Deal Recommendations.

On Prime Day, ask Alexa, “Alexa, what are my notifications?” Alexa will then let you know about the deals it’s found. It can alert you to deals up to 24 hours before they go live. If you want to buy the item, and the discount is already activated, you can then tell Alexa to make the purchase for you.

What’s more, you can ask Alexa, “Alexa, what are your deals?” throughout the day to get access to deals up to an hour before they go live on Amazon.com. You may also potentially get exclusive deals on fitness products that aren’t available on the website.

Watch Prime’s Live TikTok

Between 10 p.m. and 12 a.m. on July 11, Amazon Prime will go live on TikTok to host a game show where viewers can play along to unlock special deals. Click here to register.

Sign Up for a Prime Visa Card

With a Prime Visa Card, you can unlock additional savings and earn rewards points you can apply to your Amazon purchases. Upon approval (which only takes a couple of minutes), eligible Prime members get a $200 Amazon gift card instantly that they can use for Prime Day purchases.

Additional benefits you can get with a Prime Visa Card include 10 percent back or more on eligible Prime Day purchases and six percent cash back at Whole Foods Market on July 11 and 12.

Learn more about the Prime Visa credit card.

Look for Prime Coupons

Amazon has a large library of products with additional coupons you can apply at checkout. Visit the Amazon Coupons page to unlock additional savings.

Check the Price History

Sometimes, Prime Day markdowns aren’t as good as they initially appear. To ensure you’re getting the best deal possible, check sites like CamelCamelCamel or install the Camelizer Chrome extension to look up the price history of your desired item. If you see that the price has been lower than it is on Prime Day at other times throughout the year, you may want to wait to make your purchase.

How To Sign Up for Amazon Prime

To be eligible for most Prime Day discounts, you need to be a Prime member. You can sign up for a free 30-day trial period and take advantage of Prime Day deals. Amazon is even offering new Prime members a $10 credit that they can use towards Prime Day purchases.

Signing Up For a Prime Membership on a Mobile Browser

1. Open your mobile browser and go to amazon.com/prime.
2. Create an Amazon account if you don’t already have one by selecting “Create Account,” filling out the required fields, and hitting “Continue.”
3. Tap the three dots and hit “Try Prime.”
4. Tap “Prime Free Trial” and follow the instructions to select your membership and confirm your billing and shipping address. The trial lasts for 30 days.
5. After 30 days, your credit card will be charged. You can cancel at any time within the trial period if you don’t wish to continue your membership.

Signing Up For a Prime Membership on Desktop

1. Open your Internet browser and navigate to amazon.com/prime.
2. Create an Amazon account if you don’t already have one by hovering over the “Hello, sign in. Account & Lists” button and clicking “Start here” under the “Sign in” button.
3. Fill out the requested information and hit “Continue.”
4. Once you’ve created your account, hover over the “Hello [your name]” button and click “Prime membership.”
5. Follow the on-screen instructions to select your membership, enter your credit card information, and confirm your billing and shipping address.
6. You’ll get a 30-day free trial for Amazon Prime. Your credit card won’t be charged until the 30 days are up. You can cancel at any point within the 30-day trial period if you don’t want to continue your membership.

How Much Does an Amazon Prime Membership Cost?

As of July 2023, an Amazon Prime membership costs $14.99 per month or $139 per year. College students who are enrolled in at least one course within the US, District of Columbia, or Puerto Rico can get a Prime membership for just $7.49 per month. Individuals on government assistance programs, like Medicaid and EBT, can also get a discounted Prime membership of about $7 per month.

Benefits of Becoming an Amazon Prime Member

Not convinced that you should keep your Prime membership after Prime Day ends? Perhaps these perks (which isn’t an exhaustive list, by the way) of being a Prime member will convince you to change your mind:

• One or two-day free shipping on hundreds of products — in some cases, you can even get same-day shipping on eligible items
• Exclusive savings on items from Whole Foods Market
• Unlimited streaming of movies and TV shows on Prime Video, which costs $9 per month for non-members
• Prime Try Before You Buy, a service that allows you to try clothing and shoes for free for seven days. You only get charged for the items you wish to keep after the seven-day try-on period.
• Access to over two million ad-free songs, playlists, and stations on Prime Music

FAQs

The post Best Prime Day Fitness Deals on Treadmills, Dumbbells, Apparel, and More appeared first on Breaking Muscle.

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The 2023 CrossFit Games are quickly approaching and elite athletes are preparing to go all in for the big week in Madison, WI on Aug. 1-6, 2023. In particular, Ben Smith, the 2015 Fittest Man on Earth, was joined by 2022 Women’s third-place finisher Laura Horvath and 2022 Women’s eighth-place finisher Gabriela Migala are training for their upcoming challenge.

The three competitors were joined by other CrossFit athletes, as well as non-competitor gym members, for what was called a training camp. On June 30, 2023, CrossFit Krypton (which hosted the event and is co-owned by Smith) shared a video of camp highlights on their YouTube channel.

Smith can be seen explaining the planned workout for the day to the assembled crew in Chesapeake, VA. The warm-up phase was a two-round circuit incorporating rowing, push-ups, SkiErg, hanging L-sit leg raise, stationary bike riding, handstands, and burpees.

Next was the main workout of the day. It included three separate stations with exercise pairings performed back-to-back in a superset style. The entire circuit was completed for as many rounds as possible within 12 minutes.

Station One

• Rowing — 20 calories (men) / 16 calories (women)
• Bench Press — 10 reps with 84 kilograms/185 pounds (men) / 56.7 kilograms/125 pounds (women)

Station Two

• Stationary Bike — 20 calories (men) / 16 calories (women)
• Legless Rope Climb — Two reps (height not disclosed)

Station Three

• SkiErg — 20 calories (men) / 16 calories (women)
• Strict Handstand Push-up — 10 reps (facing the wall)

Following the circuits, Smith then instructed the groups to take turns doing strict pull-ups using the “ladder” method. They began by performing one rep per person, followed by two reps on the next set, three reps on the following set, adding one repetition per set to a maximum of 12 reps or until they reached failure. Members that couldn’t perform pull-ups with their bodyweight were using resistance bands to help them complete their reps. 

Following a question and answer session with the high-level athletes, they all moved on to the “cashout” phase of the workout, which featured snatches, back squats, burpees, and toes-to-bar leg raises. This was the final portion of the workout.

Horvath is the highest finishing woman from the 2022 Games returning to this year’s competition. She placed third behind six-time champion Tia-Clair Toomey, who withdrew from the this year’s Games because of her pregnancy and time as a new mother, while 2022 runner-up Mal O’Brien withdrew from the 2023 season due to personal challenges. Migala, meanwhile, will try to improve on her eighth place finish from 2022. Her highest career finish in the Women’s division was sixth in 2021 — in 2016, Migala placed third in the Girls (16-17) division.

As for Smith, the 2023 Games will mark his first CrossFit Games appearance since 2019. This year will be the his first time competing in the Teams division rather than the Men’s division where he won his 2015 championship. Smith will be the captain for Team CrossFit Krypton. This year marks the team’s first time making the Games since their second place finish in 2019. Smith hopes to join Rich Froning Jr. as a former Individual winner to also win a Teams title at the Games.

Featured Image: CrossFit Krypton / YouTube

The post Former Champion Ben Smith Hosts Training Camp for 2023 CrossFit Games. Laura Horvath and Gabriela Migala Show Out appeared first on Breaking Muscle.

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Ready for an efficient workout to build your upper body by creating a more sculpted chest and a more muscular back? Rethink your training week and step away from the usual workout split.

Training chest and back in the same session lets you use agonist-antagonist supersets — a high-dollar term for exercise pairings that hit opposite sides of your body with zero rest in-between.

By deleting the rest interval, these supersets allow you to get lots of training accomplished in less time. Better yet, they’re less likely to impair exercise performance compared to supersets targeting the same muscle groups. (1)

So buckle up, grab the plan, and get to work hitting just about everything above your hips using a handful of high intensity, highly focused movements.

Chest and Back Workout

• Muscles Trained
• Chest and Back Superset Workout
• Fast and Effective Upper Body Warm-up

Meet Your Chest and Back Muscles

In his prime, massive and full pectoral muscles were among Arnold Schwarzenegger’s most impressive attributes. Arnold’s chest had size and symmetry — attributes which are key to a well-developed chest. Not only will lifters with bodybuilding goals need to perform chest exercises with sufficient intensity, but they will also need to ensure all areas of the chest are adequately targeted. 

Pectoralis major, the most prominent chest muscle, has two or three functional “subregions.” The sternocostal head is the largest portion and it is effectively trained during horizontal adduction exercises such as horizontal chest presses and flyes. (2)(3)(4) The upper-most part of the pec major, termed the clavicular head, is emphasized with shoulder flexion exercises and incline presses. (2)(3)(4)(5)

Less often discussed, but relevant to any lifter training for a top physique, is the inferior-most portion of the pecs — the lower costal fibers and abdominal fibers. These fibers pull your arms down from the overhead position, as in pulldowns and pullovers. (2)

An impressive back has three key qualities: breadth or width, thickness, and definition. While the latter can only be achieved by reaching sufficiently low levels of body fat, developing all qualities depends on robust muscle growth, or “hypertrophy,” of the back muscles. Major aesthetic back muscles include the latissimus dorsi, middle- and lower trapezius, and rhomboids. 

In bodybuilding, the muscles of the back are trained during vertical and horizontal pulling movements, along with a slew of single-joint accessory exercises. Perhaps counterintuitively, narrow-grip pulldowns and rows tend to promote back width, while wide-grip horizontal pulling tends to promote back thickness. (2) This workout builds both.

The Ultimate Chest and Back Workout

This double-duty routine incorporates free weights and machines, programs supersets and traditional sets, and leans into tension and “the pump” to build the ultimate upper body. It fits perfectly into either a chest and back/legs/shoulders and arms split or an upper/lower workout split. It might also be useful in a more classic “one body part per day” split when a missed workout necessitates doubling up.

Neutral-Grip Lat Pulldown

The neutral-grip lat pulldown is a joint-friendly back-builder. It principally trains your latissimus dorsi — the muscle responsible for back width. The rhomboids of your mid-back, the muscles behind the shoulders (such your posterior deltoids and teres major), and even the lower portion of your pectoralis major (“costal fibers”) will also contribute to the movement. (2)

From the deep stretch when your arms are overhead to the peak contraction when your upper arms are pinned against the sides of your ribcage, the neutral-grip lat pulldown trains the target muscles through a range of motion unmatched by most other back exercises. Since your lower body is locked into the machine, the exercise can also be loaded heavily. Starting the workout with a heavy, full range of motion exercise sets the tone for the workout.

• How to Do it: Sit at a lat pulldown station using a grip attachment with parallel handles. Secure your thighs under the roller pads and slightly lean back at your hips. Initiate the pulldown by drawing your shoulder blades downward as you bring your elbows toward the sides of your ribcage. Return to the starting position with arms outstretched overhead.
• Sets and Reps: 3 x 8-12
• Rest Time: No rest before moving to the next exercise.

Benefits of the Neutral-Grip Lat Pulldown

• The exercise trains the back through large arcs of motion at the shoulder joint proper (glenohumeral joint) and shoulder girdle (scapulothoracic joint). Importantly, pulldowns train the latissimus dorsi at long muscle lengths, which may enhance muscle gain. (6)
• The neutral grip tends to be well-tolerated by lifters with banged-up shoulders or elbows. 
• This multi-joint back exercise largely spares the muscles that will be trained in the chest press, the second exercise of this superset.

Machine Chest Press

Provided your gym is not too busy and the lat pulldown station and chest press machines aren’t on opposite sides of the facility, plan to superset pulldowns with machine chest presses. If you’re training in a public gym and are concerned about occupying two machines at once, give the machine you are departing a quick wipe down and carry your things with you instead of leaving them to “claim” he equipment. This will give a non-verbal cue to anyone waiting to “work in.”

Sure, if someone does work in, it’ll slow your workout, but it’s the decent thing to do in a shared public space. Nine times out of ten, the machine will be empty when you return. 

Machine chest presses come in many designs — seated, lying, plate-loaded, cable stack-loaded, etc. Ideally, locate one that feels comfortable and provides a stretch across your shoulders in the bottom position. Although it may be acceptable to substitute the barbell bench press for the machine movement, you’ll need a trained spotter for the free weight version. Moreover, most lifters are more comfortable pushing high-effort sets — sets that approach or even reach failure — on a “self-spotting” chest press machine. 

• How to Do it: Adjust the seat and starting handle position so that your elbows and hands naturally track at approximately nipple-height at the bottom position. If the seat is too high (or if you are positioned too high up the bench on a lying chest press machine), it will feel like a decline press. If the seat is too low (or you are positioned too far down the bench on a lying version), your elbows will be flared out at or near shoulder-height. Even though you’re not performing a competition-style barbell bench press, you should still establish an arched mid-back position to facilitate greater chest tension. Lift your sternum and pull your shoulder blades together and toward your glutes. Press the handles until your elbows reach lockout. Lower with control to a tolerable stretch across your chest and the fronts of your shoulders.
• Sets and Reps: 3 x 8-12
• Rest Time: Rest two to three minutes before repeating the previous exercise.

Benefits of the Machine Chest Press

• Machine chest press may offer more targeted chest training compared to free-weight variations. This is likely due to the stability offered by the equipment, as the machine bench press has shown reduced lateral deltoid and triceps muscle activity and equivalent pectoralis major activity compared to the barbell bench press. (4) However, these findings were not replicated in a recent similar study. (7)
• It’s a machine-based exercise, which enables relatively heavy loading and high-effort sets without requiring a spotter. (7)

Machine Wide Row

Wide rows, traditionally performed with an overhand grip spaced wider than the shoulders, target the mid-back and back of the shoulders. As such, wide rows are a great exercise for back “thickness.”

Chest-supported machines, in particular, allow for greater focus on the target muscles and reduced systemic demand (i.e. less fatigue), because the lifter is not required to maintain an unsupported forward-bent posture. (8) Wide rows may also be performed on a chest-supported T-bar row machine or using free weights with your trunk supported on an incline bench.

• How to Do it: Set the seat height so the support pad makes contact with your lower chest and the handles are just below shoulder-height. Lean into the pad to ensure your hips are slightly behind your chest. Grab the handles with an overhand grip. You should have to stretch to reach the handles — if not, adjust the chest support or start position of the handles. Initiate the row by drawing your shoulder blades together and driving your elbows to the sides. Your elbows should track slightly below shoulder height, not tuck toward your body or flare above shoulder-height. Return to the starting position, allowing the machine to pull your arms forward and stretch your mid back.
• Sets and Reps: 3 x 12-16
• Rest Time: No rest before moving to the next exercise.

Benefits of the Machine Wide Row

• This rowing variation has a favorable stimulus-to-fatigue, meaning support from the machine reduces the need for activity in non-target musculature. (8)
• When appropriately set up, the machine wide row applies a profound stretch to the mid-back and shoulders, increasing range of motion of the exercise and potentially enhancing hypertrophy.

Machine Kelso Shrug

Not all muscle groups targeted by multi-joint (compound) exercises are trained equally. Some muscles are hammered, while others are left relatively unscathed. For example, when using rows to target your mid-back, your shoulder muscles (e.g. posterior deltoid) may fatigue during wide rows, while muscles of the mid-back (e.g. middle trapezius and rhomboids) may not be trained to their potential. 

Advanced training techniques such as pre- and post- exhaustion may be useful to address inequitable training stimuli among agonist muscles during multi-joint exercise. Pre-exhaustion places an isolation exercise immediately before a compound exercise with no rest. Although bodybuilding pioneers like Arthur Jones tended to promote pre-exhaustion methods, the research on this strategy is somewhat lackluster. (9) At best, lifters accomplish equivalent training volume and experience similar strength gain compared to performing the isolation exercise and compound exercise as traditional straight sets. (10) At worst, trainees may lose repetitions during the compound exercise due to fatigue. (11) 

Fortunately, a related technique called post-exhaustion avoids the major downside of pre-exhaustion. Post-exhaustion uses compound supersets in a specific way. A multi-joint exercise is immediately followed by an isolation exercise for the same target muscle(s). 

Paul Kelso, an author and powerlifting analyst, promoted post-exhaustion training for thickening the upper back by using a sequence of rows and Kelso shrugs, his namesake exercise. Kelso shrugs may also be performed on a chest-supported T-bar row machine or using free-weights with trunk supported on an incline bench.

• How to Do it: Kelso shrugs involve isolated retracting (“drawing together”) the shoulder blades. While they may be performed with free weights while bent over or supported on an incline bench, performing Kelso Shrugs on a row machine with chest support allows you to better isolate the target muscles — your middle trapezius and rhomboids. Using a wide, overhand grips on the row machine, begin with your arms outstretched in front of you. You should feel a profound stretch as the machine draws your arms and shoulder blades forward. With little to no elbow bend and absolutely no rowing, squeeze your shoulder blades together, drawing the handles slightly closer to your body. Although your mid-back may arch or extend slightly as you draw your shoulder blades together, do not drive this motion by pushing your chest into the pad. Focus on using your middle trapezius and rhomboids. Pause momentarily, then allow the machine to slowly draw your shoulder blades apart.
• Sets and Reps: 3 x 8-12
• Rest Time: Rest two to two and a half minutes before repeating the previous exercise.

Benefits of the Machine Kelso Shrug

• This unique shrug variation hits the mid-back in relative isolation, allowing for additional training volume, especially when performed as a post-exhaustion technique following a rowing exercise.
• Kelso shrugs have a relatively easy exercise setup and minimal systemic fatigue.
• The exercise builds strength and control of the shoulder blades, which may promote overall shoulder health. (12)

Incline Dumbbell Flye Press

Muscles are stronger during eccentric contractions, which typically occur during the lowering phase of an exercise. One technique that exploits this phenomenon by increasing the intensity of the exercise during the eccentric phase is called eccentric accentuated training. (13) The flye press is a straightforward eccentric accentuated exercise, easily set up using an adjustable bench and a pair of dumbbells. 

While any incline press biases the upper chest, the incline dumbbell flye press packs an extra punch by accentuating the eccentric contraction of the clavicular head of pectoralis major. (3)(4)(5)(13) Therefore, this exercise serves to complement other chest exercises found in this workout, which tend to bias the lower muscle fibers of the chest.

• How to Do it: Set an adjustable bench to the 45-degree incline position. Lay on the bench and set your shoulder blades together so they lie flat against the pad. Begin with the dumbbells just outside the front of your chest and press them vertically until your elbows are nearly straight. Keeping slight elbow flexion, allow the dumbbells to drift apart. Continue to lower the dumbbells until you feel a strong stretch across the front of your chest. Bend your elbows to return the dumbbells to the start position before pressing to the top to repeat the sequence for additional repetitions.
• Sets and Reps: 3 x 8 to 12
• Rest Time: Rest one and a half to two minutes between sets.

Benefits of the Incline Dumbbell Flye Press

• The exercise is eccentric accentuated, meaning demand on chest is greater during the lowering phase, which may enhance strength development and hypertrophy. (13)(14)
• Using an incline bench promotes upper chest — pectoralis major clavicular head — activity and development. (3)(4)(5)

Bar Dip

Dips are typically performed using a dedicated dip station or a sturdy dip attachment on a power rack. The handles of the dip station or dip attachment are often parallel or diverge slightly from parallel — a feature that results in different training stimulus and exercise technique compared to traditional bodyweight bench dips. (15) 

Compared to triceps-focused bench dips, which are performed with the heels of hands supported by the long edge of a bench, bar dips show greater pectoralis major muscle activity. (15) Also compared to bench dips, bar dips require less shoulder hyperextension. (15) Since loaded shoulder hyperextension can be hard on the shoulders, dips may be better tolerated by lifters with known shoulder issues. (15)(16)

Bar dips are easy adapt to beginner strength-levels via the use of the lower body or an elastic band for assistance. They can be made more challenging by adding weight to a dip belt. Effective and versatile, the bar dip is a great exercise for building the mid- and lower chest.

• How to Do it: If your dip station or attachment has diverging handles, select a grip width comfortable for your shoulders. Begin in the top position with your elbows locked out and your hands on the bars under your shoulders supporting your weight. Your hips should drift slightly backward as you lower your body, allowing your elbows to flex and your upper arms to extend slightly behind you. In the bottom position, achieve a stretch across the front of your chest. Pause momentarily before pushing back to the top.
• Sets and Reps: 2 x 8-12
• Rest Time: No rest before moving to the next exercise.

Benefits of the Bar Dip

• The dip trains your pectoralis major, pectoralis minor, triceps brachii, and lower trapezius. Your latissimus dorsi, serratus anterior, and the posterior rotator cuff may also be active, serving as stabilizing roles. (15)
• Your chest experiences a “loaded stretch” in the bottom of the bar dip, which may promote accelerated muscle growth. (14)
• High-effort sets of dips may further bias your pectoralis major, as increased muscle activity has been shown when sets are taken toward failure. (17)

Standing Cable Pullover

As the name implies, pullovers involve drawing a resistance over the body from high-to-low. Although typically thought of as back exercises, pullover variations such as the dumbbell pullover and cable pullover train your back and chest. (2)(18)

The cable pullover has a slightly different resistance curve than free weight versions, as the lifter experiences maximum resistance when their arms are perpendicular to the cable rather than perpendicular to the vertical line of gravity. (19) This feature makes the cable pullover more conducive to high repetition, “pump work” style sets. 

Cable resistance also enables the exercise to be performed standing, a variation sometimes called a straight-arm pushdown or pulldown. If you’re looking for a high-tension solution to polish off your upper body workout, don’t skip the standing cable pullover.

• How to Do it: Grab a straight bar cable attachment with a double-overhand grip, with hands placed wider than your shoulders. Hinge slightly forward at the hips and lift your chest. With your arms outstretched overhead, pull the bar toward your thighs. Once the bar contacts your thighs, control the movement back to the start position. Keep your elbows straight but not locked throughout the movement.
• Sets and Reps: 2 x 16-20
• Rest Time: Rest two to three minutes before repeating the previous exercise.

Benefits of the Standing Cable Pullover

• Pullovers train the back and chest together. (18)
• The resistance profile of the cable pullover applies substantial resistance when the latissimus dorsi is stretched, which may enhance muscle gain. (6)(19)
• The focused tension of the exercise tends to promote a great lat pump sensation.

How to Warm-up for Your Chest and Back Workout

Traditional warm-ups begin with a short bout of cardiovascular activity to raise body temperature, increase breathing rate, and improve overall circulation, followed by more specific movements and mobilizations to prepare the body for the workout ahead. With a substantial chest and back workout ahead of you, cardio followed by a multi-exercise specific warm-up may feel daunting. 

Rather than skip the warm-up altogether, try a high-volume warm-up instead. High-volume warm-ups include long sets of high repetition, light resistance and/or bodyweight exercises performed in circuit fashion.

The benefits of high-volume warm-ups are similar to traditional warm-ups. They physiologically and mentally prepare your body for the workout, but they have the added benefit of extra reps for muscle groups that will be targeted in the upcoming workout and for muscle groups that could benefit from additional training volume (including specific weaknesses you may need to address). 

Perform 20 to 30 repetitions of each of the following exercises as a circuit — take no rest between each exercise set. Rest 30 seconds between circuits. Repeat the entire circuit two or three times.

• Band Face Pull: Stand facing a light resistance loop anchored at chin-height. With arms outstretched in front of your body, grasp the loop leaving a length of resistance band slightly wider than your neck between your hands. Keeping your chest up and your body stationary, draw the resistance band toward your forehead by simultaneously performing a high row with shoulder external rotation — Your elbows should track at or above shoulder-height, and your wrists should travel higher than your elbows. When the band reaches or nearly reaches your forehead, reverse the movement and return to the starting position. 

• Elevated Push-up: Begin with your hands elevated on a bench or Roman chair/back extension and your feet on the floor. Perform a push-up by pressing your body up and away from the support surface until your elbows are straight. Your push-up should resemble a “moving plank,” with your trunk and legs moving together as a unit. Lower until your chest touches or nearly touches the support surface.

• Dynamic 45-Degree Back Extension: Set up a 45-degree Roman chair so the top of the pad is just below your beltline. Lay with your thighs supported by the pad and your feet on the footplate of the machine. As you lower your torso toward the floor, intentionally allow your spine to round. As you raise your torso toward the ceiling, intentionally extend (“arch”) your spine throughout the movement. This movement requires minimal movement from the hip joints.

Here’s the deal: Some lifters train their back extensor muscles (the “fins” of muscle that lie on either side of the spine) on leg day with exercises like deadlifts, good mornings, and hyperextensions. Other lifters place these exercises with their back training. The jury is out on which practice is “best,” but one thing is clear — most lifters will benefit from more low back training. 

Outside of powerlifters who’ve adopted the reverse hyper machine, and those who still use old school back extension machines, few lifters intentionally perform dynamic back extensor training — exercises that intentionally train the back extensors through an appreciable range of motion. If you are new to flexion- and extension-based low back exercises, the dynamic 45-degree back extension is a good place to start, but you may need to reduce the repetition target until you’re accustomed to the direct work.

Jacked from Front to Back

Nineteen sets in total, this formidable workout hits all major parts of your chest and back. Remember to take two or three “work-up sets” per exercise to groove your technique and identify a challenging weight for the target repetition range (“work-up sets” do not count toward set total). Altogether, plan to be in the gym a little over an hour accomplishing more than most do in two separate workouts. 

References

1. Weakley, J. J., et al. (2020). The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press. The Journal of Strength & Conditioning Research, 34(1), 65-72.
2. Ackland, D. C., Pak, P., Richardson, M., & Pandy, M. G. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
3. dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722.
4. Coratella, G., et al. (2020). Specific prime movers’ excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. European Journal of Sport Science, 20(5), 571-579.
5. Lee, H. M. (2019). Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing. Journal of Hand Therapy, 32(1), 71-79.
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7. Muyor, J. M., Rodríguez-Ridao, D., & Oliva-Lozano, J. M. (2023). Comparison of Muscle Activity between the Horizontal Bench Press and the Seated Chest Press Exercises Using Several Grips. Journal of Human Kinetics, 87, 23.
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