This post was originally published on this site

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

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

The post 2023 Giants Live Strongman Classic Results — Evan Singleton Victorious appeared first on Breaking Muscle.

Be Nice and Share!
This post was originally published on this site

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

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 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.

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:

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

When is Amazon Prime Day in 2023?

In 2023, Amazon Prime Day starts on Tuesday, July 11 at 3 a.m. ET and runs through Wednesday, July 12.

Are there deals on fitness equipment for Amazon Prime Day?

There are dozens of deals on home gym equipment for Amazon Prime Day. In the past, we’ve seen treadmill deals as well as discounts on exercise bikes, rowers, dumbbells, kettlebells, and more. We’ve also seen markdowns on Fitbit, Garmin, and Samsung Galaxy smartwatches. You can get anywhere from five to 50 percent or more off the original prices.

What are the best fitness deals for Amazon Prime Day?

Some of the best Prime Day deals we’ve found on home workout equipment are the Fitness Reality Water Rowing Machine for 50% off, the FLYBIRD Adjustable Weight Bench for 53% off, the original Peloton Bike for 20% off, and the Peloton Bike+ for 14% off. There will be deals on many more health and wellness items, however, so keep checking Amazon throughout the day to view the latest markdowns.

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

Be Nice and Share!
This post was originally published on this site

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

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.

YouTube Video

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.

Be Nice and Share!
This post was originally published on this site

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

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.

Woman performing chest exercise on bars outdoors
Credit: Anton Romanov / Shutterstock

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

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)

Coach Dr. Merrick Lincoln performing dumbbell pullover on flat bench
Credit: Merrick Lincoln, DPT, CSCS / YouTube

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)

YouTube Video

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. 

YouTube Video

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.”

YouTube Video

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). 

YouTube Video

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. 

YouTube Video

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

YouTube Video

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. 

YouTube Video

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.

YouTube Video

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 Research34(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 Anatomy213(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 Kinesiology67, 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 Science20(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 Therapy32(1), 71-79.
  6. Ottinger, C. R., et al. (2022). Muscle hypertrophy response to range of motion in strength training: a novel approach to understanding the findings. Strength & Conditioning Journal, 10-1519.
  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 Kinetics87, 23.
  8. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study). Journal of Physical Education and Sport, 21(4), 1871-1877.
  9. Trindade, T. B., et al. (2022). Pre-exhaustion training, a narrative review of the acute responses and chronic adaptations. International Journal of Exercise Science15(3), 507.
  10. Fisher, J. P., et al. (2014). The effects of pre-exhaustion, exercise order, and rest intervals in a full-body resistance training intervention. Applied Physiology, Nutrition, and Metabolism39(11), 1265-1270.
  11. Vilaça-Alves, et al. (2014). Effects of pre-exhausting the biceps brachii muscle on the performance of the front lat pull-down exercise using different handgrip positions. Journal of Human Kinetics42(1), 157-163.
  12. Sciascia, A., & Kibler, W. B. (2022). Current views of scapular dyskinesis and its possible clinical relevance. International Journal of Sports Physical Therapy17(2), 117.
  13. Walker, S., et al. (2016). Greater strength gains after training with accentuated eccentric than traditional isoinertial loads in already strength-trained men. Frontiers in Physiology7, 149.
  14. Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 136, 30-43.
  15. McKenzie, A., et al. (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ?. International Journal of Environmental Research and Public Health19(20), 13211.
  16. McKenzie, A. K., et al. (2021). Glenohumeral Extension and the Dip: Considerations for the Strength and Conditioning Professional. Strength & Conditioning Journal43(1), 93-100.
  17. McKenzie, A., et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip. International Journal of Environmental Research and Public Health19(21), 14390.
  18. Muyor, J. M., López-Miñarro, P. A., & Alacid, F. (2022). Comparison of electromyographic activity during barbell pullover and straight arm pulldown exercises. Applied Sciences12(21), 11138.
  19. Schütz, P., et al. (2022). Chest exercises: movement and loading of shoulder, elbow and wrist joints. Sports10(2), 19.

Featured Image: Ground Picture / Shutterstock

The post The Ultimate Chest and Back Workout for Upper Body Muscle appeared first on Breaking Muscle.

Be Nice and Share!
This post was originally published on this site

http://www.marksdailyapple.com/

Couple cooking together with a variety of fresh bell peppers, cabbage, and other vegetables, drizzling olive oil.The words “keto diet” may conjure up visions of bacon, butter, and heavy cream, but that’s just the tip of the iceberg when it comes to the delectable food options available to keto dieters. 

Most people build their meal plans around main dishes, which makes sense. Main dishes usually provide the bulk of the protein in a given meal, and we all know how critical protein is for maintaining strength and staying healthy now and well into old age. But sides are how you add color, pizzazz, texture, and even more flavor. Steak—delicious. Steak served with a big-ass side salad and crispy roasted broccoli—out of this world. 

Without further ado, here are 20 of our favorite side dishes to complete your fabulous, low-carb keto meals.

20 Keto Side Dishes You’ll Love

Warm Vegetable Side Dishes

1. Balsamic Roasted Brussels Sprouts

Brussels sprouts have experienced a major popularity boost since everyone discovered that they’re actually quite delicious roasted and served with bacon. This recipe adds tangy and sweet balsamic vinaigrette to take the flavor to another level.

Plate of roasted Brussels sprouts and bacon alongside a fork and a bottle of Primal Kitchen Balsamic Vinaigrette.

Get the Recipe


2. Grilled Greek Veggies

Customize this easy, flavorful recipe with whatever vegetables you have on hand. It’s great for summer when your garden is producing bounties.

White serving bowl loaded with colorful mixed grilled vegetables.

Get the Recipe


3. Mushroom and Bacon Risotto

Plain cauliflower rice might not be very exciting, but this flavorful mushroom and bacon dish is a total crowd-pleaser.

Black bowl filled with cauliflower bacon mushroom risotto. Wooden serving spoon.

Get the Recipe


4. Sesame Ginger Broccoli

This recipe will tempt even those folks who aren’t the biggest fans of broccoli. The trick is to roast it long enough to develop some lightly browned crispy bits around the edges.

Overhead view of a bowl of roasted broccoli with garlic.

Get the Recipe


5. Creamed Spinach

Creamed spinach might seem old-fashioned and, let’s face it, not that appealing, but give this one a try. You’ll be pleasantly surprised. Bonus: it’s dairy-free!

Creamed spinach in white bowl with spoon on wooden background, blue checked napkin.

Get the Recipe


6. Mashed Vegetables (That Aren’t Potatoes) 

Mashed potatoes contain too many carbs to enjoy on a keto diet (unless you’re willing to stop at a spoonful or two). Luckily, there are lower-carb vegetables that are just as delicious mashed.

Mashing cauliflower in a blue enamel pot with a potato masher.

Get the Recipe


7. Air Fryer Green Beans

Perhaps you’ve had fried green beans off the menu at your favorite pub, but those were probably battered and fried. These are equally delicious and much more keto-friendly.

Plate of air fried green beans, Primal Kitchen Ranch Dip, white kitchen towel, fresh flowers.

Get the Recipe


8. Fajita Veggies

These make a yummy topping for a burrito bowl or big-ass steak salad, but you can also enjoy them with some simple grilled chicken or scrambled eggs.

Green, yellow, and red bell peppers and onions in a cast iron pan

Get the Recipe


9. Cauliflower Steaks

If you’ve only ever had cauliflower mashed or roasted, you must try these cauliflower steaks. Chimichurri is the real star of this show, though.

Spoon drizzling bright green chimichurri sauce over a roasted cauliflower steak on a sheet pan lined with parchment paper.

Get the Recipe


10. Cacio e Pepe

A keto version of the classic pasta dish of cheese and pepper made with zucchini noodles.

A fork swirling zucchini noodles with shredded cheese out of a white bowl.

Get the Recipe


11. Summer Ratatouille

Ratatouille isn’t just a friendly talking rat, it’s a very beautiful layered baked vegetable side dish. It takes a bit of prep work to chop the veggies and assemble the casserole, but the final product is well worth it.

White casserole dish of ratatouille on a wooden background with white towel and fork.

Get the Recipe

 

Salads and Vegetable Side Dishes Served Cold

12. Summer Broccoli Salad

The best parts of this salad are the texture and the dressing. Chopping all the ingredients finely and tossing them with homemade tahini dressing makes for a unique side that pairs nicely with any grilled meat.

Pouring tahini dressing over finely chopped broccoli salad in a glass bowl.

Get the Recipe


13. Shaved Brussels Sprouts Salad

A new way to combine Brussels sprouts and bacon—into a raw salad with gorgonzola cheese and pecans that’s out of this world.

Overhead shot of shaved Brussels sprouts salad in large white serving bowl with two lemon halves.

Get the Recipe


14. Keto Cole Slaw

Cole slaw, made with a creamy avocado oil mayo-based dressing, is the perfect combination of nutritious vegetables and healthy fats for a keto diet.

Cole slaw in a yellow ceramic bowl with a silver spoon on a white background adorned with green onions and purple cabbage.

Get the Recipe


15. Citrus Slaw

A citrusy take on a classic slaw. Serve this with crispy pork carnitas or lettuce-wrapped fish tacos.

Overhead shot citrus cole slaw in a white bowl with wooden spoons, sliced limes, and a jar of Primal Kitchen Mayo.

Get the Recipe


16. Wedge Salad with Blue Cheese Ranch Dressing

A crisp, cold wedge salad plus a perfectly grilled steak equals a meal you could eat every night and be totally happy.

White serving platter with wedge salad garnished with bright red diced pepper and a bottle of Primal Kitchen Ranch Dressing.

Get the Recipe


17. Homemade Sauerkraut

Fermented foods deliver probiotics that are fantastic for gut health. If you’ve only ever eaten store-bought sauerkraut, you’ll be surprised how simple it is to make your own sauerkraut at home. Eat it with sausages or on top of eggs. (Yes, really, sauerkraut is delicious on eggs.)

Large, open jar of sauerkraut in front of a head of cabbage and whole carrots.

Get the Recipe


18. Pickled Giardiniera

Giardiniera is dish of pickled vegetables with Italian spices. This one contains cauliflower, carrots, green beans and other vegetables. Serve it with any meat or seafood. It’s also a nice addition to a charcuterie board.

Large jar of giardiniera against a white tile background.

Get the Recipe

Sides That Aren’t Vegetables

19. Cheesy Keto Biscuits

Thought you couldn’t have biscuits on keto? Wrong! These are only 5 grams of carbs each.

Close-up shot of keto biscuits slathered with butter.

Get the Recipe


20. Keto Bacon Cheddar Muffins 

Another use for bacon! These savory cheesy muffins are awesome at breakfast, lunch, or dinner.

Plate with bacon cheddar muffins and several strips of bacon.

Get the Recipe

Primal Kitchen 7 Days, 7 Salads Challenge

The post Keto Side Dishes appeared first on Mark’s Daily Apple.

Be Nice and Share!
This post was originally published on this site

http://www.marksdailyapple.com/

Research of the Week

Income inequality in the Aztec Empire.

Thinking positive about the future reduces stress and anxiety if the thinking is relative to your current task.

Risk taking in humans and chimps is quite similar.

People are spending more money than ever, but the money is spread across a broader swathe of brands. More niche products.

Cannabis legalization doesn’t seem to have reduced opioid usage, unfortunately.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Christina Frei

Primal Kitchen Podcast: Obesity Expert Dr. Spencer Nadolsky Weighs in on Ozempic

Media, Schmedia

Antihistamines may reduce the effects of exercise.

Interesting Blog Posts

It’s been over ten years and they still can’t emulate a worm’s brain.

How long does it take to lose muscle on a break?

Social Notes

Family is everything.

Everything Else

Women gain muscle quicker in the lower body than upper body.

Things I’m Up to and Interested In

Not surprised: Female athletes suffer more negative effects from overtraining.

Could all be avoided: Diets high in linoleic acid increase colitis risk in mice.

That’s a shame: Plant-based protein is often rich in acrylamide.

Interesting: Personality profiles of the rich.

Worth a try: Slow eccentrics for growth hormone boosts.

Question I’m Asking

Do you think positive about the future?

Recipe Corner

Time Capsule

One year ago (Jul 1 – Jul 7)

Comment of the Week

“How do you eat vegetables?”

Ideally, I feed them to young cattle, then enjoy the veal.

-Efficient.

The post New and Noteworthy: What I Read This Week—Edition 229 appeared first on Mark’s Daily Apple.

Be Nice and Share!
This post was originally published on this site

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

If you’re lifting heavy at the gym, consuming a high-protein diet, and eating regularly throughout the day but still struggling to gain weight and muscle, you may benefit from supplementing with a mass gainer. Mass gainers provide a calorie-dense source of nutrients for athletes, bodybuilders, and hardgainers who struggle to consume the energy they need from food alone. They provide a convenient and efficient way to nourish your body with the nutrients it needs so you can finally bulk up.

Since every product offers something a little different, choosing the best mass gainer can be challenging. You may wonder what to look for when searching for a mass gainer to help you reach your goals. We help you answer this question and more in this detailed review. Keep reading for insight into eight of the best mass gainers on the market to help you narrow it down to the right one.

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 Mass Gainers

Best Mass Gainer Overall: Crazy Nutrition Mass Gainer


Crazy Nutrition Mass Gainer

  • Number of servings: 20 
  • Price per serving: $4.50
  • Calories per serving: 488 
  • Protein per serving: 39 to 40 grams
  • Fat per serving: 10 grams
  • Carbohydrates per serving: 55 to 56 grams


Check Price

Pros

  • The main ingredient is oat flour, a whole grain that provides long-lasting energy
  • Includes six grams of fiber, which reduces cholesterol and helps regulate blood sugar
  • Made with digestive enzymes that aid in digestion and improve the absorption of nutrients from food

Cons

  • Seven grams of saturated fat per serving
  • Only two flavors available 
  • Includes artificial sweeteners

Crazy Nutrition’s Mass Gainer is formulated to help you pack on muscle mass, increase size, and recover faster. Each four-scoop serving contains 488 calories and 40 grams of protein. Drink this in a shake, and you’re consuming an entire meal’s worth of extra nutrients.

Unlike most other mass gainers that use maltodextrin as their main ingredient, Crazy Nutrition’s mass gainer uses oat flour. Oat flour is a whole grain and complex carbohydrate that provides a long-lasting energy source to help you push through your workouts without crashing later. Packed with fiber, oat flour will keep you feeling full and satisfied.

With only 55 grams of carbs, you’re not consuming extra calories that could result in gaining more body fat. Mass gainers typically include anywhere from 50 to 250 grams of carbs per serving. Compared to other options, Crazy Nutrition is a low-carb mass gainer. 

Following carbs, protein is the next main ingredient. Whey and milk protein are combined to offer you the greatest muscle-gaining benefits. Whey protein is high in leucine, an amino acid that helps activate muscle protein synthesis, making it ideal for building mass. (1)

Medium-chain triglyceride (MCT) oil powder provides a source of fat and is easily digested, absorbed, and transported throughout the body for a quick source of energy.

Even more, customers who left reviews on the Crazy Nutrition website love the taste. With only chocolate and vanilla flavors to choose from, you can’t make a wrong choice because these flavors pair well with various liquids and foods.

Crazy Nutrition’s Mass Gainer offers a valuable product at a reasonable price. Compared to other mass gainer supplements with as little as 11 servings per container, you get 20 to 40 servings and truly get your money’s worth. Its high-quality ingredients, great taste, and affordability make it the best mass gainer overall. We also think it’s the best mass gainer for skinny guys due to its ideal macronutrient profile.

RELATED: Best Protein Powders for Weight Loss, Muscle Gain, and More

Best Mass Gainer for Bulking: MyProtein Extreme Gainer Blend


MyProtein Extreme Gainer Blend

  • Number of servings: 20 to 40
  • Price per serving: $2.28
  • Calories per serving: 460 
  • Protein per serving: 40 grams
  • Fat per serving: Six grams
  • Carbohydrates per serving: 63 grams


Check Price

Pros

  • Added creatine monohydrate for enhanced muscle strength and size
  • Most affordable per serving on our list
  • Includes glutamine, an amino acid that supports muscle repair and recovery

Cons

  • Includes artificial flavoring
  • Mixed reviews on the taste
  • Could be too low in calories depending on your energy needs

Each 3.5-scoop serving of MyProtein Extreme Gainer Blend is crammed with protein and carbohydrates to help you bulk up. Ingredients like creatine monohydrate, glutamine, digestive enzymes, and flaxseed flour are included to enhance exercise performance, aid in recovery, and improve digestive health. 

Protein is king when it comes to packing on muscle. Forty grams of whey protein after a workout will likely help you achieve the positive net protein balance needed to activate muscle protein synthesis (the process of producing new muscle) and build muscle mass.

You don’t get high-quality creatine in every mass gainer, but if you’re looking to bulk up, it’s something you’ll want to have. Extreme Gainer includes creatine, which has been shown to improve muscle strength and power so you can push more weight and increase your one-rep max. (2)

Glutamine is another ingredient in this mass gainer that you won’t find in just any product. Glutamine is an amino acid that helps your muscles rebuild and repair themselves. It can reduce muscle soreness and aid in recovery. (3)

The main ingredient, maltodextrin, will provide energy before your workout so you can crush your goals at the gym. Oat flour is also included for longer-lasting energy and fiber. Furthermore, the flaxseed flour in this product provides additional fiber that may help improve digestive health, especially if your gut is sensitive to supplements.

Regarding taste, customers on the MyProtein website have left mixed reviews. One customer thinks the vanilla is tolerable and writes, “The taste of vanilla is good but has also not a very good aftertaste.” Another customer says, “Chocolate tastes ‘fine’ and Cookies and cream tastes like sugar and cream with some coffee mixed in.” We’ll let you decide for yourself.

MyProtein Extreme Gainer Blend’s high-protein formula with creatine and glutamine could offer the calories and nutrients you need to bulk up. Not only that, but it’s also the most affordable mass gainer in terms of cost per serving on our best mass gainers list.

Best Vegan Mass Gainer: Naked Nutrition Vegan Weight Gainer


Naked Nutrition Vegan Weight Gainer

  • Number of servings: 11
  • Price per serving: $5.91
  • Calories per serving: 1,230 to 1,280
  • Protein per serving: 50 grams
  • Fat per serving: Four to 15 grams
  • Carbohydrates per serving: 237 to 248 grams


Check Price

Pros

  • Whopping 50 grams of vegan protein with a complete essential amino acid profile
  • Only three ingredients without any unnecessary fillers and additives 
  • Only four grams of total fat and very low in saturated fat

Cons

  • Only 11 servings per container
  • Very high in carbohydrates from maltodextrin 
  • Expensive price per serving

Naked Nutrition’s Vegan Weight Gainer is energy-dense, protein-packed, and made with minimal ingredients. Tapioca maltodextrin, pea protein, and brown rice protein — that’s all there is to it! The product is certified vegan, gluten-free, soy-free, and isn’t made with GMOs. Each serving is four scoops and contains a whopping 1,230 to 1,280 calories, depending on the flavor.

The organic tapioca maltodextrin accounts for 237 grams of carbs per serving. Even for someone who requires more calories than the usual standard diet, that is a lot of carbs packed into one serving.

Technically, maltodextrin is a complex carb, which typically takes longer to digest. But it acts more like a simple carb, which digests more quickly, because it is low in fiber and has a high glycemic index (GI) value, meaning it can spike blood sugar. Nevertheless, it provides a quick energy source that could give you an extra boost to power through your workout.

Pea protein and brown rice protein provide 50 grams of protein per serving. Although these protein sources are plant-based, this weight gainer supplement contains all nine essential amino acids, making it a complete protein, which is ideal for packing on muscle.

Customers on the Naked Nutrition website approve of the taste. One customer writes, “I love the taste and the ease with which the powder dissolves in liquid.” Another customer says, “Best tasting vegan powder I’ve ever had! Easy on the stomach and mixes great in a blender.” As you can see, this mass gainer checks the boxes for both solubility and taste.

Naked Mass offers a simple blend of complete plant-based proteins and complex carbohydrates to aid muscle growth and weight gain. Although it’s one of the pricier options, customers love the taste and quality.

Best Mass Gainer Protein Powder: Transparent Labs Mass Gainer


Transparent Labs Mass Gainer

  • Number of servings: 15
  • Price per serving: $5.33
  • Calories per serving: 730 to 750
  • Protein per serving: 51 to 53 grams
  • Fat per serving: 13 to 14 grams
  • Carbohydrates per serving: 106 to 110 grams


Check Price

Pros

  • Includes three grams of creatine monohydrate
  • Good source of dietary fiber 
  • 53 grams of high-quality whey protein concentrate

Cons

  • Contains 12 grams of saturated fat
  • Over $5.00 per serving 
  • Only two flavors available

Transparent Labs is a reputable supplement company known for high-quality products, including the Mass Gainer product. It comes in two flavors: Chocolate Glaze Donut and Sweet Vanilla. Each serving is two scoops and contains 750 calories from carbs, protein, and fat. It’s free of artificial coloring and sweeteners, GMOs, and gluten. 

The calorie content provides a nice middle ground compared to others in this review, which range from just under 500 to more than 1,200 calories. At 750 calories per serving, you’re consuming the equivalent of a large meal with the Transparent Labs Mass Gainer.

The main ingredient in this product, which accounts for most of its calorie content, is tapioca maltodextrin, a common food additive that provides quick energy.

Whey protein concentrate is the main source of protein. Whey protein provides the full essential amino acid profile, including all branched-chain amino acids (BCAAs). Because whey protein digests rapidly, it increases blood amino acid concentrations quickly after consumption, which is ideal after a workout to maximize gains.

MCT oil powder accounts for most of the fat content. Although there are potential benefits to consuming MCT oil, including helping the body burn fat for energy, it’s still classified as saturated fat and should be consumed in moderation. If you take this mass gainer daily, aim to make the rest of your food intake low in saturated fat. Choose lean meats and low-fat dairy options, and limit fried foods.

As if quality protein and complex carbohydrates weren’t enough, this product includes three grams of creatine monohydrate to support enhanced muscle size, strength, and endurance. (2)

According to customer reviews on the Transparent Labs website, the Mass Gainer product doesn’t fall short on taste. One customer writes, “Great taste. Easy to mix.” Another customer states, “Seriously the best protein by taste and the cleanest.” Clearly, Transparent Labs knows how to create a great-tasting product that’s customer-approved.

RELATED: 13 Best Collagen Supplements

Best Tasting Mass Gainer: Crazy Nutrition Mass Gainer


Crazy Nutrition Mass Gainer

  • Number of servings: 20 
  • Price per serving: $4.50
  • Calories per serving: 488 
  • Protein per serving: 39 to 40 grams
  • Fat per serving: 10 grams
  • Carbohydrates per serving: 55 to 56 grams


Check Price

Pros

  • The main ingredient is oat flour, a whole grain that provides long-lasting energy
  • Includes six grams of fiber, which reduces cholesterol and helps regulate blood sugar
  • Made with digestive enzymes that aid in digestion and improve the absorption of nutrients from food

Cons

  • Seven grams of saturated fat per serving
  • Only two flavors available 
  • Includes artificial sweeteners

Crazy Nutrition Mass Gainer is known for its quality ingredients and delicious taste. Every four-scoop serving contains 488 calories and around 40 grams of protein. It’s available in two flavors (Chocolate and Vanilla) and can be mixed with water or milk or added to a smoothie. 

Oat flour, whey protein, and milk protein are the main ingredients. The oat flour makes this mass gainer supplement unique to most others that use maltodextrin as their source of carbs. Oat flour is a complex carb that provides extra fiber and keeps you energized for longer.

The oat flour combined with cocoa or vanilla gives the Crazy Nutrition Mass Gainer a creamy texture. Maltodextrin and sucralose are used as sweeteners to appease your sweet tooth. Sucralose is a low-calorie artificial sweetener often used in products to replace sugar. It’s generally considered safe to consume in moderate amounts. (4)

Check out the reviews left by customers who purchased this product from the Crazy Nutrition website, and you’ll notice a common thread — they love the taste. One customer wrote, “Great taste and steady gains.” Another commented, “Easy to mix. I add bananas and peanut butter to mine and it’s awesome.”

Overall, Crazy Nutrition’s Mass Gainer is a solid option for hardgainers looking to pack on solid muscle. It delivers on nutritional content, taste, and price.

RELATED: Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Lean Mass Gainer: Transparent Labs Mass Gainer


Transparent Labs Mass Gainer

  • Number of servings: 15
  • Price per serving: $5.33
  • Calories per serving: 730 to 750
  • Protein per serving: 51 to 53 grams
  • Fat per serving: 13 to 14 grams
  • Carbohydrates per serving: 106 to 110 grams


Check Price

Pros

  • Includes three grams of creatine monohydrate
  • Good source of dietary fiber 
  • 53 grams of high-quality whey protein concentrate

Cons

  • Contains 12 grams of saturated fat
  • Over $5.00 per serving 
  • Only two flavors available

Transparent Labs takes the cake when it comes to offering a mass gainer that won’t leave you feeling uncomfortably full and bloated. Made with an optimal balance of protein, carbs, and fat, it has everything you need to increase lean muscle mass

This product doesn’t overdo it on the carbs, which we commonly see with other mass gainers. You get just the right amount — 106 to 110 grams, depending on the flavor — to help you reach your calorie needs without unnecessary fat gain, spiked blood sugar, and fatigue that can come with overconsuming carbs.

Aside from its 53 grams of whey protein concentrate and 110 grams of organic carbohydrates, Transparent Labs’ mass gainer includes other beneficial ingredients.

For example, the Chocolate Glaze Donut flavor includes six grams of soluble fiber, making this a high-fiber supplement. Soluble fiber helps lower cholesterol, control blood sugar, and keep you feeling fuller for longer. It may also help reduce bloating, gas, constipation, and diarrhea that some experience when taking supplements. (5)

Additionally, this product includes creatine monohydrate, which is known to enhance exercise performance. Studies indicate that a daily dosage of three to five grams of creatine improves muscle performance, builds muscle, and supports muscle recovery. (2) You could be more likely to gain the lean mass you desire when taking a mass gainer with creatine. 

What’s more, customers love the taste and see results from this weight gainer supplement. Consider this product if you’re looking for a quality mass gainer with just the right amount of carbs, protein, and fat to help you achieve your goals.

Best Clean Mass Gainer: Naked Nutrition Weight Gainer Protein Supplement


Naked Nutrition Weight Gainer Protein Supplement

  • Number of servings: 11
  • Price per serving: $6.36
  • Calories per serving: 1,250 to 1,360
  • Protein per serving: 50 grams
  • Fat per serving: 2.5 to 15 grams
  • Carbohydrates per serving: 251 to 252 grams


Check Price

Pros

  • Made with only three ingredients 
  • No artificial additives 
  • Tested by Informed Choice for banned substances

Cons

  • 21 grams of sugar 
  • Very high in carbohydrates
  • Expensive price per serving

Naked Nutrition strategically combines whey, casein, and organic maltodextrin in the Weight Gainer Protein Supplement to help you build muscle and increase body weight. Choose from Unflavored, Vanilla, or Chocolate to satisfy your tastebuds. Each four-scoop serving contains an impressive 1,250 calories and 50 grams of protein.

Naked Nutrition strives to create effective supplements with minimal, clean ingredients. The Weight Gainer Protein Supplement‘s primary ingredient is tapioca maltodextrin, a readily absorbed source of carbohydrates that will energize and sustain you through a strenuous workout.

The protein blend of whey and casein provides a solid amino acid profile ideal for muscle growth and recovery. Whey protein is digested and absorbed rapidly, providing your body with readily available amino acids for rapid muscle building and repair. On the other hand, casein is slowly digested, feeding your muscle cells with amino acids over a longer period of time, which helps reduce muscle breakdown. (6)

When it comes to putting on size, it’s essential to meet your energy needs. With 1,250 to 1,360 calories per serving, this mass gainer provides a substantial boost to help you meet your elevated calorie needs.

Naked Nutrition doesn’t believe in using artificial sweeteners, flavors, or colors in its products, including the Weight Gainer Protein Supplement. Not only that, but this product is third-party tested for banned substances by Informed Choice. You can rest assured that you’re getting a product without harmful or toxic contaminants.

Sometimes high quality comes with a higher price tag, as is the case with Naked Nutrition’s Weight Gainer Protein Supplement. Consider the product’s clean formulation and the company’s commitment to transparency when deciding whether to invest in it. This mass gainer may be right for you if you’re looking for a product free of artificial ingredients and cheap fillers.

Best Mass Gainer With Creatine: Optimum Nutrition Serious Mass


Optimum Nutrition Serious Mass Weight Gainer

  • Number of servings: 16
  • Price per serving: $4.75 to $5.95
  • Calories per serving: 1,260
  • Protein per serving: 50 grams
  • Fat per serving: Five to six grams
  • Carbohydrates per serving: 251 to 254 grams


Check Price

Pros

  • Includes three grams of creatine monohydrate 
  • Available in five different flavors
  • Tested by Informed Choice for banned substances

Cons

  • Eight grams of added sugar per serving 
  • Very high in carbohydrates
  • Artificially flavored

Optimum Nutrition is known for offering delicious supplements, and Serious Mass is no exception. Serious Mass provides the calorie surplus and creatine helpful for muscle growth. This mass weight gainer comes in several mouth-watering flavors including Chocolate, Vanilla, Strawberry, Banana, and Chocolate Peanut Butter.

Each two-scoop serving contains 1,260 calories and 50 grams of protein to support muscle building. Optimum Nutrition recommends that new users start with a half serving (one scoop), as the full serving may be difficult to digest and could cause gastrointestinal discomfort. 

Optimum Nutrition Serious Mass contains a mix of carbs, protein, and fat for a complete macronutrient profile. The carbs come from maltodextrin, a fast-digesting source of carbs commonly used in mass gainers. The protein comes from a blend of whey protein concentrate, calcium caseinate, and egg albumin. MCT oil contributes to the fat content, which is relatively low compared to other mass gainers — Serious Mass has just five to six grams of fat while other weight gain supplements have 15.

Serious Mass includes three grams of creatine monohydrate per serving. Creatine has been shown to help build muscle, aid ATP synthesis (energy), and enhance exercise performance when taken in a three to five-gram daily dosage. (2

Customers who have reviewed the product on Amazon generally prefer the taste when they mix it with milk. One customer recommends mixing it into a smoothie and writes, “The vanilla goes really well in a shake with strawberries, bananas, and milk.” Another customer appreciates its solubility and writes, “Good for putting on size. Tastes great and is easy to blend.”

Serious Mass has been tested by Informed Choice for banned substances, giving you more assurance that you aren’t subjecting your body to harmful contaminants. It’s reasonably priced compared to other options on the market, which can cost more than $6.00 per serving. When combined with heavy lifting and additional food intake, it may be the mass-gaining supplement with creatine you’ve been looking for to help you fill out and gain muscle.

How We Chose the Best Mass Gainers

Choosing the best mass gainers required careful consideration of various factors. We understand that everyone has different goals, budgets, calorie needs, and dietary preferences, so we intentionally included a variety of mass gainers in this review to offer something for everyone.

We strived to include mass gainers with quality ingredients that are limited in unnecessary fillers, artificial additives, and excessive added sugars. This means we sought out products with high-quality protein, complex carbohydrates, and additional ingredients like creatine that support muscle building and recovery. Ultimately, it’s our mission to guide you to top-notch products so you can achieve your goals without the hassle of wasting money on multiple supplements.

How Do Mass Gainers Work?

Putting on size and packing on muscle requires a caloric surplus and lots of protein. If you have a high metabolism or adhere to a strenuous exercise routine, it may be difficult to meet your energy needs through food alone. That’s why some endurance athletes, bodybuilders, and hardgainers (individuals who have difficulty gaining muscle mass) turn to mass gainers. 

Mass gainers offer individuals a convenient and efficient way to increase their calorie intake. Instead of trying to uncomfortably scarf down another meal, they can simply mix a mass gainer into water or milk and consume it as a beverage. Mass gain supplements provide a blend of protein, carbs, and fat to support muscle growth and increased size.

Mass gainers often provide anywhere from 400 to 1,300 calories per serving. These calories can help consumers achieve a caloric surplus.

The majority of calories in mass gainers come from carbs. Carbs are the body’s preferred source of energy and provide readily available fuel for intense workouts. Additionally, mass gainers are full of protein, which is required for muscle repair, recovery, and growth. The protein usually comes in the form of whey, casein, soy, or pea protein. 

Lastly, some mass gainers include other performance-boosting ingredients like creatine and glutamine to support optimal muscle growth and recovery. 

Mass gainers are not meal replacements and should be consumed in addition to regularly scheduled meals. For the best results, they should be used alongside a balanced diet and regular exercise.

RELATED: How to Eat More for Muscle and Strength Gains

Benefits of Mass Gainers

By this point you know mass gainers help increase size, but there are several other benefits these supplements may offer to improve your health and performance in the gym:

  • Allow you to achieve a calorie surplus
  • Promotes muscle growth and repair
  • Improved energy
  • Improved recovery
  • Nutrient support
  • Ease and convenience

When Is the Best Time to Take Mass Gainer?

When you choose to take a mass gainer is entirely up to you. Ideally, you can work it into your schedule at the same time(s) each day. Some common times to take a mass gainer include pre-workout, post-workout, between meals, and right before bedtime.

Consistency is more important than timing when it comes to taking a mass gainer. Gaining size and lean mass is largely dependent on your ability to regularly consume enough calories and protein. Ultimately, consistency over time is what will yield the greatest results.

What Are the Side Effects of Mass Gainer?

The possible side effects of mass gainers will vary among individuals. Some tolerate them better than others. Here are a few more common side effects you could experience.

Digestive Issues

Mass gainers contain a lot of calories, which some may find difficult to digest all in one serving. Bloating, gas, upset stomach, and/or diarrhea may occur if you attempt to consume more than your body can comfortably handle. You may need to start with a half-serving size to avoid these symptoms. You can also choose to split a serving size up into smaller portions throughout the day.

Allergies

Many mass gainers include allergens such as milk, soy, and wheat. If you have an allergy, always check the label and ingredients list. Choose a product that fits your dietary needs to avoid potentially dangerous allergic reactions.

Increased Blood Sugar

Mass gainers are generally high in carbohydrates, which can make it difficult to manage blood sugar. 

Maltodextrin is a common main ingredient in mass gainers. Maltodextrin is a highly processed source of carbohydrates typically made from corn, rice, tapioca, or potato starch. This ingredient is fast-digesting and can cause a spike in blood sugar. If you have diabetes or are monitoring your blood sugar, speak with your doctor before starting a mass gainer.

Nutrient Imbalances

Mass gainers are intended to be consumed in addition to a balanced diet containing plenty of whole foods. To avoid nutrient deficiencies or imbalances, eat a variety of whole grains, beans, vegetables, fruits, nuts, and protein.

Remember, not everyone will experience these side effects. However, if you have a medical condition or are taking medication, I recommend speaking with your doctor before starting a new supplement.

What To Look For When Buying Mass Gainer

Every mass gainer on the market is a little different, so it’s important to know what to look for when shopping around. Nutrients, ingredients, and protein sources can make a difference in the quality and effectiveness of the product you purchase. Here’s what to look for to ensure you’re getting a solid supplement.

Macronutrients

Mass gainers usually include all three macronutrients and are highest in carbs. Look for products with complex carbohydrates from oat flour or maltodextrin. Oat flour is ideal because it provides long-lasting energy and won’t spike blood sugar, whereas maltodextrin is quickly absorbed and can spike blood sugar. Also, aim to choose mass gainers without added sugar. 

Most mass gainers will include anywhere from 50 to 250 grams of carbohydrates. Those that are very high in carbohydrates will also be very high in calories and may result in more weight gain from fat for some consumers. 

Mass gainers often include 30 to 60 grams of protein per serving. If your goal is to gain lean mass, choose a mass gainer higher in protein.

The fat content in mass gainers varies, but most include 10 to 20 grams per serving. Aim for a product on the lower end of this range with less than five percent daily value (DV) from saturated fat. Mass gainers commonly include MCT oil. Although MCT oil may help the body burn fat for energy, it’s saturated fat and should be consumed in moderation. To reduce overall saturated fat intake, aim to consume the rest of your calories from food low in saturated fat by choosing lean meats and low-fat dairy foods and limiting fried foods.

Ingredients List

You may want to look for products with additional ingredients that boost muscle-building potential, aid in recovery, and improve digestion. 

Look for products that include three to five grams of creatine monohydrate to gain strength, increase muscle mass, and improve muscle endurance. 

Consider mass gainers with glutamine, an amino acid that may help your muscles recover more quickly after a workout and result in less muscle soreness. (3)

Soluble fiber is another ingredient you might see included on the ingredients list. Soluble fiber helps reduce cholesterol, control blood sugar, and keep you feeling full and satisfied. It may also help reduce uncomfortable side effects like gas and bloating that some experience when taking a mass gainer. 

Furthermore, some mass gainers include digestive enzymes, which help break down food during digestion, allowing for better absorption.

Protein Source

Non-vegans should look for mass gainers made with whey protein, casein, and/or milk protein (casein and whey). These are complete protein sources containing all essential amino acids. Many consider whey protein to be the gold standard for muscle building because it is high in leucine, an amino acid that helps activate muscle protein synthesis. (1)

Casein protein is more slowly digested, making it a popular choice for supporting muscle growth overnight. The International Society of Sports Nutrition advises that drinking 30 to 40 grams of casein protein before bed can increase muscle protein synthesis. (7)

Soy and pea protein are also complete proteins and are good options for vegans. However, they have a lower density of essential amino acids compared to whey. Even so, a meta-analysis involving nine long-term studies saw no significant differences between whey and soy protein in terms of strength gains and lean muscle mass. (8)

Price

Mass gainers tend to be more pricey than even the best whey protein powders because they include more protein and calories. Since they all come in different-sized containers, look for products with affordable costs per serving. Mass gainers typically range from $3.00 to $6.00 per serving. Consider the quality of the product when determining your budget. For example, a mass gainer without artificial flavorings or sweeteners will be cheaper than one with all-natural ingredients.

Final Thoughts

Mass gainers are high-calorie supplements that provide a mix of macronutrients to help individuals consume more calories to support muscle and weight gain. If you have a high metabolism or burn a significant number of calories each day, they may help you meet your energy needs and build mass. Whether you’re looking for the best clean mass gainer or a mass gainer with creatine, there is a supplement out there for you.

When choosing the best mass gainer, consider the macronutrients, protein source, taste, and cost. Look for supplements that include high-quality ingredients such as creatine and glutamine that support your health and fitness goals. Mass gainers are most effective when used consistently and in combination with a well-rounded lifestyle. For the best results, continue to eat a nutrient-dense diet and engage in regular exercise.

FAQs

Which mass gainer is most effective?

The most effective mass gainer will vary from person to person. Choose a mass gainer that aligns with your goals, dietary needs, and training plan for the best results and effectiveness. We like Crazy Nutrition’s Mass Gainer because it contains high-quality ingredients, tastes great, and comes at a reasonable price point.

Does weight gainer really work?

Mass gainers help some individuals with weight and muscle growth, but their effectiveness varies depending on diet, training regimen, and energy needs. If used alongside a balanced diet and consistent training program, mass gainers can help provide the calories and protein necessary for muscle growth.

Is a mass gainer better than a protein shake?

The choice between a mass gainer and a protein shake depends on what goals you are trying to achieve. Mass gainers are for those who struggle to meet their energy needs from food to gain weight and muscle. Protein shakes are for athletes who want to gain muscle but don’t need a surplus of calories and other nutrients.

Which gainer is best for weight gain?

The best mass gainer for weight gain will depend on your dietary needs and individual preferences. A high-calorie mass gainer like Naked Nutrition’s Weight Gainer Protein Supplement is ideal for weight gain because it offers more than 1,200 calories per serving. However, consider ingredients, formulation, nutrition, flavor, and cost when choosing the best mass gainer for weight gain that fits your needs.

Research

  1. Jäger, R., Kerksick, CM., Campbell, BI., et al. National Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8 
  2. Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6). https://doi.org/10.3390/nu13061915
  3. Legault Z, Bagnall N, Kimmerly DS. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab. 2015;25(5):417-426. doi:10.1123/ijsnem.2014-0209
  4. Magnuson BA, Roberts A, Nestmann ER. Critical review of the current literature on the safety of sucralose. Food Chem Toxicol. 2017;106(Pt A):324-355. doi:10.1016/j.fct.2017.05.047
  5. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
  6. Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H. Effects of Whey, Caseinate, or Milk Protein Ingestion on Muscle Protein Synthesis after Exercise. Nutrients. 2016;8(6):339. Published 2016 Jun 3. doi:10.3390/nu8060339
  7. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471.
  8. Messina M, Lynch H, Dickinson JM, Reed KE. No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise. Int J Sport Nutr Exerc Metab. 2018;28(6):674-685. doi:10.1123/ijsnem.2018-0071

The post 8 Best Mass Gainers for Bulking Up Fast appeared first on Breaking Muscle.

Be Nice and Share!
This post was originally published on this site

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

2021 and 2022 CrossFit Games Adaptive Division winner Casey Acree will look to win his third championship as a Men’s Upper Extremity competitor when he competes in the 2023 Games on Aug. 1-6 in Madison, WI. On June 27, 2023, Acree shared one of his workouts in an Instagram reel as he prepares for the upcoming Games.

In what he described as a “fun little gymnastic session,” Acree’s 9,500 followers saw him working through the circuit-style training session. Exercises were modified when needed to accommodate the absence of Acree’s left arm below the elbow, but he was was able to execute the workout with intensity.

  • SkiErg — 24 calories
  • Rope Climb — 4.6 meters (15 feet) x 4 reps
  • Strict Handstand Push-up — 8 reps
  • Bar Muscle-up — 8 reps
  • Overhead dumbbell walking lunge — 15.2 meters (50 feet) with one 70-pound dumbbell

Acree rested for three minutes before proceeding to the second circuit.

Acree rested another three minutes before repeating each circuit for a second set. He posted his times for each section of the workout, respectively: 4 minutes, 30 seconds / 4 minutes, 21 seconds for the first set and 4 minutes, 25 seconds / 4 minutes, 4 seconds for the second round.

In the post caption, he acknowledged that he’s not likely to encounter all of the movements included in the workout when he competes at the Games, but he still feels they can be beneficial.

“I know I’ll never do about 80% of these things in competition, but competition has never been my only purpose for training. I do this ’cause I enjoy challenging myself and expressing myself physically. That will last me longer than any competition ever will.”

As for his competitive success, he started off 2023 as best as possible when he placed first in the 2023 CrossFit Open out of the 120-plus Men’s Upper Extremity competitors. He is considered a favorite to win his division in the Games for a third straight year.

Acree won the 2022 CrossFit Games by 280 points over runner-up Josue Maldonado. In doing so, Acree became the second-ever competitor to sweep the Games, winning first place in every event. Acree also won straight through the entire season by winning the Adaptive Men’s Upper Extremity division in the Open and Semifinal.

Featured Image: @coachcaseyacree on Instagram

The post Two-Time CrossFit Games Adaptive Division Champ Casey Acree is Working Hard to Earn a Third Title appeared first on Breaking Muscle.

Be Nice and Share!
This post was originally published on this site

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

You can count the number of athletes who have verifiably deadlifted 500 kilograms (1,102.3 pounds) with one hand and you’d still have a finger free. Jamal Browner is one member of this highly exclusive strength club. He has lifted that massive amount with his signature sumo deadlift, but he’s recently been working with a conventional stance to prepare for his first strongman appearance.

Browner will compete for the first time in the 2023 World Deadlift Championships, which is part of the Giants Live 2023 Strongman World Open on Sept. 2, 2023 in Cardiff, Wales, and he’s been showing signs of steady progress. He offered evidence of his steady strength gains by sharing a recent conventional deadlift of four reps with 410 kilograms (903.8 pounds), which you can see in the Instagram post posted on June 29, 2023.

Browner arrived at the barbell with a relatively close stance and his feet pointed straight ahead and grabbed the bar with the support of “figure-8” lifting straps. As per the rules of strongman competitions, a sumo stance is not permitted, while lifting straps are allowed. This is a significant difference from the powerlifting Browner is more familiar with. The only other supportive equipment he wore was a basic weightlifting belt.

Browner performed the first rep with ease, and followed quickly the second. The third was slightly slower, but he showed no major signs of struggling. He took an extra breath before beginning the fourth repetitions, but when it was completed, he held the lockout for a few seconds before returning the barbell to the floor.

With roughly nine weeks to go before the contest, Browner said in the post caption that he’s feeling good about his training and even felt that he could’ve added up to 10 kilograms to the bar and still performed the same reps with similar effort.

“Strength is trending in the right direction. I think I was good for another 7.5-10kg [16.5 to 22 pounds]. ”

Browner has pulled 435 kilograms (959 pounds) for a single in training as he familiarizes himself with the conventional stance. He has a long history of heavy lifts under his belt, but the recent challenge has been converting to the required conventional stance.

Browner is only the second-ever powerlifter to successfully complete a 455-kilogram (1,003-pound) deadlift at the 2022 United States Powerlifting Association (USPA) Raw Pro in September. Just a few months later, he pulled the same weight for two reps in training without the aid of lifting straps. Both of these were completed with a sumo stance.

The upcoming deadlift contest will also serve as the opening event for the Strongman World Open contest. The 2022 World Deadlift Championship (WDC) was won by Rauno Heinla, who deadlifted 476 kilograms (1,049.4 pounds) to also set a Masters world record. Heinla will be in the contest to defend that title as well as try to win the overall contest.

2021 WDC champion Ivan Makarov will also be looking for another title. Makarov, himself, recently shared an impressive training update deadlifting the current record — 476 kilograms(1,049 pounds) — for two repetitions.

Even though Browner will be required to use the conventional foot placement, he will also be allowed to use lifting straps as well as a deadlift suit, which could help him greatly in this contest. 

Featured Image: @jamal_b15 on Instagram

The post Jamal Browner Pulls 410 Kilograms (903.8 Pounds) for 4 Reps While Preparing for World Deadlift Championships appeared first on Breaking Muscle.

Be Nice and Share!
This post was originally published on this site

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

When it’s time to target your posterior chain — glutes, hamstrings, and lower back — many lifters can be spoiled for choice when it comes to choosing effective exercises. Two of the most popular movements that end up in the spotlight are the classic deadlift and its slightly more focused twin, the Romanian deadlift (RDL).

Both of these exercises use a “hip hinge” movement to build muscle while developing the kind of practical, real-world strength that makes you the go-to person when your friends need help moving. Both exercises also have unique characteristics that could make each one an effective choice under certain conditions and training contexts.

person in gym bending forward with barbell in hands
Credit: YAKOBCHUK VIACHESLAV / Shutterstock

There is no “right” or “wrong” answer when it’s time to choose your deadlift. You simply need a better understanding of what these two hinging movements can offer. So if you’re in a certain “one deadlift rules the world” camp, your eyes are about to be opened to a new way of thinking about these powerful pulls.

Deadlift and Romanian Deadlift

Exercise Differences

For consistency’s sake throughout the article, “the deadlift” refers to the conventional deadlift, while the Romanian deadlift refers, clearly, to the Romanian deadlift variation. If you’re curious about sumo deadlifts, sorry, but they’re not part of this conversation. However, they do share many of the same characteristics as the conventional deadlift.

Muscle Activation

Both the deadlift and Romanian deadlift involve hip extension, your glutes and hamstrings are activated and trained effectively. However, the deadlift starts from the floor and involves a more significant knee bend aka knee flexion.

This factor alone makes a huge difference because it’s what gives you more leverage to lift more weight with the classic deadlift. This is also why it’s a preferred stance for competitive powerlifters.

Powerlifter performing deadlift in contest
Credit: Real Sports Photos / Shutterstock

The improved leverage increases quadriceps activation, making the deadlift one of the most comprehensive lower body exercises by involving the glutes, hamstrings, and quads as one unit. The relatively heavy load and overall stability requirements also increase the demands on your core and back muscles.

Contrastingly, the Romanian deadlift is performed without significant knee flexion. This limits your leverage while involving many of the same muscles — except for the quadriceps. This is why the RDL is often considered a primary hamstring exercise. (1)

Eccentric Emphasis

The Romanian deadlift starts from the top, while you are standing upright, and it focuses on controlling the lowering phase (eccentric). This controlled eccentric emphasis is what gives you relatively more control over the movement.

Generally speaking, many people do not control their eccentrics during conventional deadlifts. They typically lift the weight explosively before dropping the weight nearly as quickly. This drop is often (and unfortunately) accompanied by a celebratory scream after each successful lift regardless of gym etiquette.

This difference in the eccentric emphasis, or lack of, can make the cadence and overall effect of the exercises quite distinct. With the higher degree of eccentric control, Romanian deadlifts may be better for training muscular deceleration (crucial for athleticism) as well as hip and hamstring flexibility-related adaptations.

Range of Motion

In a deadlift, the added knee flexion reduces the necessary range of motion at hip extension — because you’re bending at your knees, you can lift the weight without bending significantly at your waist. This also limits the range of motion for your glutes and hamstrings, especially in their stretched position (at the bottom of the exercise).

The goal of a Romanian deadlift is to push your hips back and not perform any large degree of knee flexion. Combine this with the eccentric control mentioned earlier and you get a much longer range of motion with your glutes and hamstrings, especially in the stretched position which recent research is finding to be incredibly anabolic. (2)

Strength Potential

Between the two movements, the deadlift is often more popular because its nature and overall technique allow you to lift relatively heavier weights. That’s why it made the list as one of the three movements performed in competitive powerlifting.

For non-powerlifters, conventional deadlifts can simply feel invigorating and motivating because of the sheer strength-building potential they offer.

Long-haired person in gym holding barbell
Credit: BigBlueStudio / Shutterstock

Romanian deadlifts allow for less absolute load because of their mechanics. No knee flexion means fewer muscles involved and less loading potential. They’re still a potentially heavy exercise, but Romanian deadlift PRs are not bragged about nearly as often. When people ask how much you deadlift, it’s safe to assume they’re talking about conventional deadlifts from the floor.

Fatigue

This is one of the main differences that many people overlook. Not only is the level of fatigue different, but the type of fatigue is different between the two movements.

Because deadlifts involve more muscles and are often performed heavier, they’re generally more fatiguing. Whether you train with relatively higher reps or low reps, you can often count on feeling pretty beat up after doing deadlifts.

Especially as you get more advanced, one or two sets of deadlifts with a challenging weight or significant volume can leave you fried. This is often described as “systemic fatigue,” where your whole body is affected. Anecdotally, some people also tend to feel more joint stress with deadlifts.

Romanian deadlifts are typically performed with relatively lighter weights, so they trigger less joint stress and are less systemically fatiguing. This makes Romanian deadlifts generally easier to recover from. However, they can produce more fatigue and muscle soreness in the local muscles specifically involved in the exercise.

Romanian deadlifts also involve lots of eccentric stretching. This type of stress through a longer range of motion inflicts a higher degree of muscle damage. After you’ve pushed yourself with Romanian deadlifts, you can feel a clear difference where your glutes and hamstrings may even feel like they’re tearing. This causes your glutes and hamstrings to be more sore.

Exercise Similarities

Both exercises have differences that can be a factor, depending on your goal. However, they also share fundamental similarities and crossover. Most people in the gym, aside from competitive powerlifters, would likely not notice a drastic difference in long-term progress if they were to substitute one for the other.

Hip Hinges

The deadlift and Romanian deadlift are both “hip hinges” — your body primarily moves by bending at the hips. This action trains many muscles throughout your body by coordinating strength, force transfer, and stability from your lower to upper body.

Bald person in gym doing barbell deadlift
Credit: UfaBiaPhoto / Shutterstock

This comprehensive effect allows you to build strength, muscle, and athleticism. Fulfilling these roles is often more important than some of their unique differences.

Posterior Chain Development

Your glutes and hamstrings, along with your low back, are all targeted with both the deadlift and Romanian deadlift. In other words, these exercises develop that backside many people are after.

You need some sort of basic hip hinge in your training program to efficiently target those eye-catching glute and hamstring muscles, while also strengthening your low back.

Building a powerful posterior chain has also been shown to help maintain strength and potentially decrease the general risk of injury and incidence of back pain. (3)

How to Do the Deadlift

The deadlift is often considered one of the foundational lifts that every beginner in the gym should learn. While that may or may not be true, the deadlift (as a hip hinge) remains a fundamental movement pattern that targets a variety of muscles from your hamstrings to your upper back.

This makes it an efficient and effective exercise for several goals, and mastering this exercise should likely be on the to-do list for the majority of gym-goers.

YouTube Video

  • Stand before a bar with your feet hip-width apart and the bar lined up over the middle of your feet. Grab the bar with your hands slightly wider than shoulder-width apart. Adjust slightly to get your shins close to the bar.
  • Bend at your hips and knees, lowering yourself down while maintaining a neutral spine. Your shoulders should be slightly in front of the bar and your gaze should be focused on a spot on the floor a few feet in front of the bar.
  • Engage your core and lat muscles to stabilize your spine. Grip the bar hard, take a deep breath, and brace your core. Drive through your legs, while extending (straightening) your hips and knees simultaneously.
  • Keep your chest up. The barbell should move in a vertical path, staying in contact with your legs as you stand up.
  • Drive through your heels until you reach a fully upright position. At the top of the movement, squeeze your glutes to achieve a strong lockout. Your hips and knees should be fully extended.
  • To lower the bar, hinge at your hips, push your hips back, and bend your knees slightly. Avoid rounding your back or letting the barbell drift away from your legs. Lower with control — don’t simply drop the bar.
  • Once the barbell is back on the ground, take a moment to reset your starting position before beginning the next repetition.

How to Do the Romanian Deadlift

The Romanian deadlift may have a reputation as being more “for muscle” rather than “for strength,” but that’s not really accurate. The increased glute and hamstring recruitment can definitely benefit muscle-building, but you can still gradually work up to relatively heavy weights in the lift if you choose to train for strength.

Alternatively, some lifters focus on the longer range of motion and increased stretching offered by the Romanian deadlift. In any case, it’s a versatile exercise that can be a key player in any workout routine.

YouTube Video

  • Grasp a barbell using an overhand grip, with your hands slightly wider than shoulder-width apart. Stand with your feet hip-width apart, allowing the bar to rest against your upper thighs. Either begin with the bar in a rack or deadlift the bar into position.
  • Engage your core. Push your glutes backward and hinge at your hips to begin the movement. Keep a slight bend in your knees but avoid excessive knee flexion. Maintain a straight back as you move.
  • Lower the barbell along the front of your thighs. Continue descending until you feel a stretch in your hamstrings. Avoid rounding your back during the descent.
  • To find the bottom position, if mobility allows, aim for your torso to reach almost parallel to the ground with the barbell somewhere between your knees and ankles.
  • To return upright, drive your hips forward and squeeze your glutes. Keep your back straight and focus on feeling your hamstrings and glutes lift the weight. As you stand up, maintain control and avoid any jerking motions.

When to Program the Deadlift vs. Romanian Deadlift

For most people, the most effective way to program these exercises is to simply switch from using the conventional deadlift to the Romanian deadlift. The Romanian deadlift is superior for building lean muscle on your glutes and hamstrings, which is often a higher priority than lifting heavy weights.

In general, if you’re looking to build the highest level of strength and you want a more comprehensive exercise that recruits the maximum number of muscles, consider programming the deadlift.

However, the Romanian deadlift is the better choice for a posterior chain hypertrophy exercise. It takes the glutes and hamstrings through a longer range of motion with a muscle-building stretch.

Both are demanding compound exercises that should be programmed early in your leg day, ideally as your first or second exercise. To reduce cumulative stress and fatigue on supporting muscles, avoid programming anything too demanding on the lower back in the next workout, like back squats or direct back extensions.

Pick Your Heavy Hinges

The deadlift and Romanian deadlift are both highly effective hip hinges that will get you strong and build plenty muscle. While this might sound oversimplified, it’s not entirely wrong to think of the deadlift as a “high leverage lift that cuts range of motion to move big weights” while the Romanian deadlift is a “more controlled, long range of motion muscle-builder for the glutes and hamstrings.” You can’t go wrong with either, but one might edge forward depending on your specific needs.

References

  1. Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PloS one, 15(2), e0229507. https://doi.org/10.1371/journal.pone.0229507
  2. Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clinical physiology and functional imaging, 40(3), 148–156. https://doi.org/10.1111/cpf.12622
  3. Tataryn, N., Simas, V., Catterall, T., Furness, J., & Keogh, J. W. L. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports medicine – open7(1), 17. https://doi.org/10.1186/s40798-021-00306-w

Featured Image: 4 PM production / Shutterstock

The post Deadlift vs. Romanian Deadlift: Learn the Best Way to Hit Your Posterior Chain appeared first on Breaking Muscle.

Be Nice and Share!