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On Sept. 3, 2022, athlete Devin Burger showed off his strength by completing a 498.9-kilogram (1,100-pound) Silver Dollar deadlift during the United States Strongest (USS) Texas Strongest Veteran competition. According to Burger’s Instagram profile and the official results, the massive Silver Dollar deadlift is a Texas State record for an 18-inch deadlift in the under-275-kilogram weight class. Burger wore knee sleeves, a lifting belt, and utilized lifting straps to help him with this deadlift.
Given the ease with which Burger seemingly completes his pull, the athlete could vault himself up the Silver Dollar deadlift annals soon enough. That’s because his achievement compares well with his peers. If Burger had competed and managed his pull during the recent 2022 World Deadlift Council (WDC) World Silver Dollar Championships, his 1,100-pound milestone would’ve ranked fifth among all his peers. Ben Thompson set a then-World Record of 577.2 kilograms (1,272.5 pounds) during the contest in a first-place performance.
Notably, the Silver Dollar record has changed several times in the 2022 calendar year.
Thompson’s record from mid-May 2022 eclipsed Sean Hayes’ former record mark, who pulled 560 kilograms (1,235-pound) Silver dollar deadlift during the 2022 Strongman Corporation Canada King & Queen Of The Throne contest. Hayes had previously surpassed Anthony Pernice’s past figure of 550 kilograms (1,212 pounds) from the 2020 USS Farm Strong Record Breaker. Estonian Strongman Rauno Heinla captured the current World Record with a pull of579.7 kilograms (1,278 pounds) at the 2022 Silver Dollar Deadlift Estonian Championship in early June.
Burger has a long way to go before he can start challenging the new record. However, given the context, he seems to be on the right track.
Though he competes on a domestic level, at the time of this writing, Burger does not appear to possess any significant international competitive strongman experience. A general perusal of Burger’s social media showcases the athlete performing and training various traditional strongman staples like the Log Press and Atlas Stones.
When he’s not preparing for strongman competition, Burger spends much of his time working as a certified personal trainer. The athlete appears to run his own independent business entitled “Camp Gladiator,” where he offers coaching centered around a prospective person’s nutrition and fitness. According to his Instagram bio, Burger characterizes his personal training as a means to “help normal people with health and fitness.”
At the time of this article’s publication, Burger doesn’t have any pending strongman contests on his plate. With his Silver Dollar deadlift feat in mind, the athlete might be someone to watch in the future.
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In the current pantheon of strongman, Martins Licis is one of the inarguable pillars of the sport. The 32-year-old athlete can boast a World’s Strongest Man (WSM) title to his name (2019) and seemingly finds a way to finish near the top of many contests he features in. With another tentpole competition on the horizon, Licis is training to make his usual waves once more.
On Oct. 17, 2022, Licis shared a video of himself capturing a 455-kilogram (1,003-pound) block-pull deadlift for four reps. Per the caption of his post, Licis apparently had “plenty more in reserve” even after finishing the set. Notably, Licis did not disclose the precise heights of the blocks. However, judging by the video, they appear to be roughly half the height of the 6-foot-3 strongman’s calves when standing straight up. The athlete wore a lifting belt and lifting straps, and completed the set while donning just his socks.
Licis’ unique deadlift training is part of his preparation for the upcoming 2022 Rogue Invitational. The American strongman is the defending champion of the contest that will take place on Oct. 28-30, 2022, in Austin, TX. According to Strongman Archives, it will also be Licis’ first appearance in a formal competitive strongman setting since he finished in second place to Tom Stoltman at the 2022 WSM.
Licis is one of the more decorated and accomplished active strongmen. His 2019 WSM title aside, the athlete has also never failed to qualify for the WSM finals in five appearances. His overall precedent shows that he usually fares well amongst his peers in other competitions, too.
Here’s an overview of the more significant results from Licis’ illustrious career to this point:
Martins Licis | Notable Career Results
2015 America’s Strongest Man — Second place
2017-2018 Ultimate Strongman Summermania — First place
This latest deadlift pull might be an example of Licis ramping up his training as he gets set to compete again. Should the strongman successfully repeat as Rogue Invitational champion, it’ll undoubtedly be another impressive notch in the belt for one of the biggest names in strongman.
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William Bonac has been a mainstay in the Men’s Open division for a few years. Yet, despite the bodybuilder’s consistency and a career-high second-place finish in 2019, he’s never quite been able to reach the summit of the Mr. Olympia. A recent demanding training session centered around his chest might be an integral step forward in shifting his fortunes this late fall.
On Oct. 14, 2022, Bonac posted a video to his YouTube channel where he quickly shredded up his chest as part of his formal prep for the 2022 Mr. Olympia on Dec. 16-18, 2022, in Las Vegas, NV. With the athlete seeking to capture his first-ever title at the prestigious contest, it seems he’s pulling out all the stops.
Here’s a quick overview of Bonac’s recent “Olympia prep” chest workout.
Cable Crossover
Bonac begins his routine with some cable crossovers. He warms up for a set before putting the pedal to the metal. Notably, Bonac doesn’t actually cross the cables in a downward motion but straight ahead across his chest.
Smith Machine Incline
For the next segment of his workout, Bonac performs an incline bench press on a Smith machine. The bodybuilder clarifies that he appreciates the incline movement more because he thinks it helps balance his physique well.
“I do [incline] because it’s for my upper chest,” Bonac explains. “I do them because mine is undeveloped. It doesn’t match with the total of my chest. I need to bring it up more. When you train chest, you need to hit it from every angle, you understand. I want the ball over here [directs to chest] so that I can put a glass on it. I use most of my strength and energy for the incline.”
Smith Machine Flat Bench Press
Following the incline press, Bonac stays in the Smith machine and lowers the bench to a flat setting for a classic bench press. The hard-training lifter explains that performing multiple exercises in one machine is a time-saving strategy.
Smith Machine Decline Bench Press
After appropriately working the upper and middle parts of his chest, Bonac quickly shifts to giving his lower chest some attention with some sets of a decline bench press on the Smith machine. For Bonac, he appears to appreciate cycling through slight variations of these different chest exercises.
Standing Machine Chest Fly
After moving on from the Smith machine, Bonac performs a few sets of pectoral flys on a standing chest machine.
Diamond Push-Ups
To close his workout, Bonac elects to rep out some diamond push-ups — a more challenging variation of the traditional push-up, where an athlete’s hands come together to form a diamond shape. This last piece for Bonac appears to be more about getting a quality pump rather than pushing himself to the limit. Especially since he apparently finished this workout with limited pain.
“Normally, when I train my chest, I have a lot of pain and joint pain in my elbows,” Bonac said. “At this moment, since I started my off-season prep, I don’t have any issues with that anymore. I’m pretty happy with that.”
Bonac faces tall odds to topple two-time reigning champion Mamdouh “Big Ramy” Elssbiay for his first-ever Mr. Olympia title. However, with a physique hovering around 265 pounds from his last check-in of the offseason, along with this taxing chest workout — Bonac might be in a prime position for an upstart performance on the Las Vegas stage.
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It’s difficult to walk into a gym and not run into someone trying to develop their posterior chain with set after set of hip thrusts. The exercise has actually been around for a long time, but it’s gotten a surge of popularity in the last 10 years or so, possibly fueled by social media trends and glute-building fascination.
Credit: Jasminko Ibrakovic / Shutterstock
Many gyms even have specialized hip thrust machines, which offer a fixed path of movement and an easier setup than combining a flat bench, barbell, and an assortment of pads or steps. At its core, the hip thrust is a movement with many technical details worth considering. If you want the best results, read on for a full-scale breakdown of this powerful and popular lift.
Presuming you don’t have access to a hip thrust machine, you’ll need to first gather a barbell (a five-footer will be easier to balance than a standard seven-foot bar), a sturdy flat bench, a bar pad to spare your hip bones once the weights get heavy, and plenty of plates to load.
Step 1 — Set Up the Starting Position
Credit: BarBend / YouTube
Sit on the ground perpendicular to the bench with the center of your shoulder blades resting on the corner of the bench pad. Set your feet a comfortable width apart — that’s probably going to lie somewhere between hip-width and shoulder-width. The loaded barbell should be on the ground with the bar above your knees.
Form tip: Sitting too close to the bench will throw off the trajectory of the bar. Sitting too far away won’t give you any leverage (and will probably make you slide off). Line up the bench with the middle of your shoulder blades as you lean against it in the starting position.
Step 2 — Prepare to Thrust
Credit: Vladimir Sukhachev / Shutterstock
This exercise is a real dance with the physics of movement. Roll the bar over your hips and position the bar pad across your hip bones or lower abs. Place your hands on either side of the barbell, well beyond shoulder-width, with your palms down. Your hands are there to support and stabilize the bar, not to lift the weight.
Walk your feet several small steps toward your glutes and bend your knees. The bar should be cradled in your lap. Your thighs and torso should form a V-shape. Now you’re in position to thrust.
Form tip: To do a successful hip thrust, your upper back must function as the axis of rotation as you transfer power from your feet through your hips and into your upper body. Take time to fine-tune your foot width and stance to determine the most powerful and most effective starting position for your individual body.
Step 3 — Press and Squeeze
Credit: Vladimir Sukhachev / Shutterstock
Grip the bar tight and brace your abs. Squeeze your glutes and drive your feet through the ground. Lift your hips to shoulder-height. Aim to create a “tabletop” position from your shoulders straight to your knees.
In the top position, your glutes, hamstrings, core, and upper back should be firing on all cylinders to control and stabilize the weight.
Form tip: Make sure your feet are far enough away from your body to promote 90-degree angles at your knee joints in the top position. If your feet can’t stay flat on the ground, or if you can’t reach a near-horizontal body at the top, your stance needs to be adjusted.
Step 4 — Lower with Control
Credit: Vladimir Sukhachev / Shutterstock
Pause for one second at the top and slowly lower your hips until the plates are hovering just above the ground.
Your glutes may or may not touch the ground in the bottom position depending on your leg length. Control the descent and don’t allow your body to bounce off the ground.
Form tip: Lower the weight slowly and be aware of where the ground is. Avoid bouncing the plates and rebounding into the next rep. Feel muscular tension and be in control of the movement at all times.
Hip Thrust Mistakes to Avoid
The hip thrust is prey to common errors that can lead to an inefficient, ineffective lift. Similar to deadlifts, leg presses, and squats, the hip thrust allows you to go relatively heavy, so it’s important to iron out the technical kinks before loading up. To do so, avoid these pitfalls.
Back Hyperextension
It’s extremely common to see this movement performed with most of the work being done by the lower back rather than the glutes and hamstrings. This happens when your glutes aren’t strong enough to posteriorly tilt the pelvis — tucking your hip bones “down and back” and your tailbone “up and forward.” If your pelvis can’t tilt properly, your glutes can’t be fully recruited (1).
Credit: MIGUEL MARTINEZ FRIAS / Shutterstock
This may not be an issue when the muscles are under extremely light loads, but things get real once there’s a significant challenge placed upon them. Always be patient with the load to ensure proper technique is maintained.
Once your pelvis can’t achieve a posterior tilt, your gluteal muscles become less and less involved in the lift, leaving the lumbar spine (lower back) in extension. This inefficient position stresses lower back muscles even more and is an unfavorable load-bearing position for the spine.
Avoid it: When you’re doing the hip thrust, think about driving the bar backward over your head, rather than up toward the roof. This will cue your pelvis into the right pelvic tilt motion. It will also encourage your glutes to be activated through the concentric (lifting) portion of each rep.
Feet Too Close or Too Far
People falter when they start the movement with their feet too close to their glutes because it makes the movement rely just as much on knee extension as it does on hip extension. Doing so may “feel” comfortable initially, but a couple of things actually go wrong here.
It’s much easier for your heels to come off the ground when your feet are too close. This can add pressure to the knee joint capsule and isn’t a friendly position for lifters who have a history of knee injuries. More knee extension also means more quadriceps involvement and less work for the glutes and hamstrings.
Credit: enjoysun24 / Shutterstock
Pressing with your feet too far forward will limit your leverage, which reduces the amount of weight you can move. It also makes it more difficult to remain flat-footed in the bottom position, which means you either neglect the lower portion of the range of motion (which reduces muscle recruitment) or you lift your toes (which decreases overall stability).
Avoid it: The 90-degree angle rule should be respected when performing hip thrusts. Namely, at full extension (in the top position), your knees should create a 90-degree joint angle to balance efficient power output, muscle recruitment, and joint health. Before beginning your set, take the time to step your feet the ideal distance away from the bench, and from your glutes in the bottom position, to create a solid framework to reach the right joint angles.
Insufficient Range of Motion
As a whole, using a short range of motion can be a problem many lifters struggle with. This may be due to taking too many liberties with loading or it could simply be chalked up to poor exercise technique. In either case, an incomplete range of motion is responsible for decreased muscle-building and less strength gains. (2)
Credit: Jasminko Ibrakovic /Shutterstock
Understand the anatomy and biomechanics of the body. In the hip thrust, your hips can and should go into deep flexion (bending at the hips). Hip extension (opening your joint and straightening your legs) comes from properly using your glutes and hamstrings — the deeper in flexion they begin, the more they’re recruited and the more work they can do.
Hanging out in the mid-range of each rep and avoiding a full descent and full lockout may create some constant tension on the muscles, but it doesn’t do anything for building healthy muscles and joints. The hip extensors will be most involved at the top of this lift because that’s where mechanical tension is highest. For that reason, actually reaching a full lockout at the top is ideal.
Avoid it: Aim to lower your hips almost to the floor on each rep and bring them to a “tabletop” lockout position with your thighs running parallel to the ground. This will be the longest and most effective range of motion for the exercise.
How to Progress the Hip Thrust
While the standard hip thrust can accommodate all strength levels, some inexperienced lifters may need to build up to handling external load. On the other end of the spectrum, more experienced may eventually need an increased challenge beyond another weight plate. Here are the best options.
Bodyweight Hip Thrust
Certain exercises can be performed with identical technique regardless of external load while other movements use a weight as an integral part of their performance. For example, a pull-up is performed the same with or without added resistance, but performing a kettlebell swing without holding a kettlebell won’t allow the lifter to learn proper technique and doesn’t recruit the same musculature.
The hip thrust falls into the first category because the fundamental movement and muscle recruitment will be the same with or without a loaded barbell. For lifters unable to manipulate a standard barbell, or those still developing muscular coordination and building a mind-muscle connection, performing unweighted (bodyweight-only) hip thrusts can be an effective way to build very basic levels of strength while learning form which will directly carry over to the barbell movement.
Single-Leg Hip Thrust
Training with unilateral (single-leg) lower body movements can contribute to greater strength, power, and muscular development than focusing solely on bilateral (double-leg) training. (3) The single-leg hip thrust can be used with bodyweight-only or with added load, as a means of increasing the stability challenge and getting a greater overall training effect from relatively less weight.
For lifters who can’t tolerate excessively heavy loading, the single-leg hip thrust challenges the glutes, hamstrings, and core while putting the involved joints under lower stress than the bilateral movement.
Benefits of the Hip Thrust
Strength
The hip thrust, being a barbell movement which targets the powerful glutes and hamstrings, allows lifters to train with heavy weights. The involved muscles, along with the beneficial leverage of the movement, allow the hip thrust to potentially be one of the heaviest lifts in your exercise arsenal. This makes it an ideal alternative to the deadlift for building strength in the posterior chain (glutes, hamstrings, and lower back).
The hip thrust can support and build lower body strength which carries over to strength movements like the squat and deadlift, as well as creating a more stable base for overhead pressing movements.
Hypertrophy
Lifting relatively heavy weights for higher total volume with higher reps can be great for increasing the size of the target muscles. (4) Especially if deadlifts or squats aren’t agreeing with your individual leverages when it comes to making muscles grow, hip thrusts can be a worthwhile choice. One key reason the hip thrust circled back into the recent limelight was exactly because it was re-discovered to be a highly effective glute-builder. (5)
Credit: Dmitrii D / Shutterstock
Targeting the quadriceps on the front of the thigh is often the goal for a muscular lower body, but the glutes and hamstrings contribute to a more aesthetic and well-rounded set of legs. Few physique-conscious lifters would say no to having a better looking set of glutes, and the hip thrust is a fast-track.
Joint-Friendly Training
The hip thrust enables a lifter to move relatively heavy loads with minimal compression on the spine. This is because the force angle is horizontal in nature, compared to squats and deadlifts which apply vertical forces to the spinal column.
This makes the hip thrust a viable option for anyone with a history of back or shoulder issues which would otherwise prevent them from holding a barbell on their back or support a front-loaded, lower back-stressing deadlift.
Muscles Worked by the Hip Thrust
The hip thrust is predominantly a glute exercise. If building a great looking and powerful backside is on your list of goals, the hip thrust should find a spot in your weekly routine. Beyond the glutes, the hip thrust trains much of the lower posterior chain. This includes the lower back and hamstrings. The calves are even worked statically, to a small degree, to support your body.
Glutes
Strong, developed glutes are a powerhouse for athletic ability, healthy hip function, and a balanced physique. Hip extension — bringing your legs backward in line with your upper body — is a fundamental movement controlled by the glutes, and the hip thrust trains this pattern directly.
Hamstrings
When the exercise is performed properly, your glutes should be the prime movers and first muscle to fatigue. However, your hamstrings are closely involved as secondary movers. Your hamstrings are highly active in the transition from the bottom portion of the repetition into the press toward lockout.
Core
Your abs and lower back play a small but significant role for general stability throughout each repetition. With your shoulder blades pinned to the bench, it’s essential that your core is stiff, strong, and constantly engaged to transfer power from your feet to your trunk. Without an active core, you’ll be unable to achieve lockout and your target muscles will be undertrained.
How to Program the Hip Thrust
Programming the hip thrust can accommodate a variety of training goals and workout plans. Here are some of the most effective ways to incorporate this adaptable exercise.
Heavy Weight, Moderate Volume
The hip thrust can be performed as the first movement in your workout. Given its capacity to be loaded fairly heavily, it can be used as a primary movement for any lower body workout. Four to six sets of four to six repetitions with a very challenging weight is a good place to start.
However, remember that it’s not wise to go hard and heavy with multiple “primary” lifts in a strength- or size-focused workout because your energy, focus, and form won’t last. Choose a main lift you’d like to focus on, and treat the remaining movements as “accessories” to that lift.
Moderate Weight, Higher Repetition
When using the hip thrust as a secondary or accessory movement, be sure to contrast the heavy lifting you did in the first exercise (likely a squat or deadlift) with relatively higher rep work with lower weight in the hip thrusts. Not only will this ensure your spine’s safety and the use of good technique while fatigued, but it will also spare your central nervous system of too much output over the course of your workout.
Performing the hip thrust after squats or deadlifts is fair game because it won’t be doubling down on spinal compression to compete with the first lift you chose. Try three to four sets of 10 to 15 reps squeezing a strong peak contraction on every repetition.
Hip Thrust Variations
You may not have a barbell, bench, bar pad, and plates to properly load and safely perform standard hip thrusts. If that’s the case, the question then becomes, “What will best simulate the same training effect as the loaded hip thrust?” Here are the answers.
Deficit Single-Leg Hip Thrust
In the absence of weights, bodyweight training can be used with a deficit and paired with unilateral movement. This can come in handy for creating a surprisingly challenging level of effort for any lifter.
The use of an elevated platform combined with a single-leg hip thrust allows for a greater range of motion and increased muscle recruitment. Though no external weight is being used, the deficit and increased time under tension requires a much greater effort than a standard bodyweight hip thrust.
Glute Bridge
Another effective alternative to the hip thrust would be doing a glute bridge. This serves a role for anyone without a bench, but also for anyone who may not yet have the technique to use the relatively long range of motion that a classic hip thrust requires. A glute bridge essentially cuts the movement in half by starting in a supine position on the floor rather than supported on a bench.
The general performance is virtually the same as a hip thrust, but your hips begin in a less flexed position, meaning fewer opportunities for other muscle groups to contribute to the concentric (lifting) movement. A lifter will “bridge up” on their shoulders, while keeping the bar across their hips as their glutes press away.
Kettlebell Swing
One more hip thrust alternative works the same movement pattern using a much lower load, but requires much more concentric velocity. It’s the popular kettlebell swing. The swing is performed standing vertically, but the weight travels between your legs in a horizontal path. This keeps your glutes and hamstrings as the true drivers of the weight and delivers the same benefits as the hip thrust.
The swing also involves a more rapid rate of contraction, meaning there’s less time to perform each rep. Your technique must be on-point in order to reap the benefits of this movement, since there’s much less of an available window to get tight, brace, and feel each rep.
Step-Up
A surprisingly effective hip thrust alternative doesn’t actually look like a hip thrust at all. The step-up is another way to do a loaded version of a hip extension pattern, while paying special attention to your knee position and involvement by keeping a vertical shin position.
Loading a step-up with dumbbells in your hands or with a bar on your back is equally acceptable. Angling your torso slightly forward on each repetition allows your glutes to work even harder by extending the hip from a position of deeper flexion.
FAQs
Can I use a dumbbell for hip thrusts?
In general, a barbell will be easier to balance and stabilize than a dumbbell. Because the diameter of the dumbbell is much larger than a barbell, it will sit differently in your hip crease and will likely interrupt your range of motion in the bottom position. Barbells will also allow you to go much heavier than any dumbbell you’ll find lying around the gym.
Ideally, use a straight barbell, either the standard seven-foot bar or shorter five-foot bar. You might also find an EZ-curl bar to sit more comfortably on your hips due to the angled handles, especially if you don’t have a bar pad. You can also consider using the Smith machine if you set up the bench properly and find an effective foot position. However, if you must use a dumbbell, be sure to use a complete range of motion, reaching your hips toward the ground and achieving a full contraction at the top.
Can I do the hip thrust and deadlift in the same workout?
If your goal is building major size and strength in your glutes and hamstrings, a one-two punch of deadlifts and hip thrusts can be a great approach if it’s programmed properly. Choose one of the movements as the main lift and hit it with heavy weight and low reps, and follow it up using the second exercise with a relatively higher rep range and moderately heavy weights.
In Thrust We Trust
The hip thrust definitely has some constraints, such as the learning curve of technique and potential hip discomfort from the weight itself, but this efficient movement also allows for good versatility in your program. It belongs in any routine designed to improve the strength and size of your posterior chain, while also carrying over to other lifts. The hip thrust is one of those few “can’t go wrong” movements that can satisfy a massive crowd of lifters. You’ll be glad you added it to the mix. Your spine will thank you, too.
References
Queiroz, B. C., Cagliari, M. F., Amorim, C. F., & Sacco, I. C. (2010). Muscle activation during four Pilates core stability exercises in quadruped position. Archives of physical medicine and rehabilitation, 91(1), 86–92. https://doi.org/10.1016/j.apmr.2009.09.016
Pallarés, JG, Hernández-Belmonte, A, Martínez-Cava, A, Vetrovsky, T, Steffl, M, Courel-Ibáñez, J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scand J Med Sci Sports. 2021; 31: 1866– 1881. https://doi.org/10.1111/sms.14006
Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
Neto, W. K., Vieira, T. L., & Gama, E. F. (2019). Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review. Journal of sports science & medicine, 18(2), 198–206.
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Anyone who watches how bodybuilder Derek Lunsford carries himself in public likely sees a picture of energy and confidence. However, it doesn’t seem like that’s always an accurate descriptor. That’s because even this elite competitor and former 212 Olympia champion (2021) deals with nerves before the big moments.
On Oct. 13, 2022, Lunsford uploaded a video to his YouTube where he candidly discusses what it feels like before he steps onto a major bodybuilding stage. For an athlete judged by the minute details of his mass and physique, it’s a valuable perspective and, on a human level — it’s a relatable one.
Lunsford’s discussion about his feelings on competition happened amidst a Q&A during one of his usual training sessions. When a question about his potential nervousness came up, the bodybuilder said it was not so black and white. Rather than be wholly frozen with anxiety, the athlete maintained that any stress he feels comes mixed with healthy excitement.
Any nerves Lunsford does feel also aren’t necessarily prevalent once he steps on stage. The pomp and frill around the general moment seem to be what conjure any butterflies in his stomach.
“It’s more the build-up, the anticipation backstage,” Lunsford clarifies. “They call your name, division. [You] start getting pumped up, touch up tans, and then wait for 30-45 minutes.”
In that waiting time, before the lights come on and before he’s judged closely, Lunsford said it might be easy to overthink matters and get in his own head. Though he knows some things are just out of his control. With that knowledge in hand, he tries to stay even-keeled and in a calm mindset about his prospects.
“It’s going to be what it’s going to be,” Lunsford explained. “I don’t get nervous about people watching. I just want to know … when I’m on stage, I’m giving my best.”
What Lunsford appears to actually struggle with is public speaking. The bodybuilder said he’s better at it now than he used to be, but it’s still not necessarily a duty he relishes as a public-facing figure and one of the biggest names in his sport.
“I was so nervous talking in front of people,” Lunsford said of his early competitive days. “My palms would get sweaty, I was just really nervous … You’re pretty much obligated because you’re a public figure. You need to be able to talk in front of people.”
“I just kept doing it and kept doing it and kept doing it. I kept making myself [speak on stage] even when I didn’t have to do it and I didn’t want to do it. […] I still am not super comfortable with it, but I’ve gotten better. I’m not saying I’m getting better at giving speeches, I’m saying I’m better at not being so nervous about it.”
Lunsford might have another significant public-speaking task ahead of him. The athlete is transitioning to the Men’s Open division at the 2022 Mr. Olympia, where he’ll try to topple respective titans like two-time reigning champion Mamdouh “Big Ramy” Elssbiay, Brandon Curry, and Nick Walker. Should he succeed, the bodybuilding world will see Lunsford’s growth in front of a microphone and an audience firsthand.
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On Oct. 10, 2022, CrossFit athlete Noah Ohlsen posted a video to his YouTube channel where he explained that next year’s 2023 CrossFit Games would likely be his last as an Individual. Among other important notes, the 32-year-old competitor discusses his current rationale, disappointment with recent performances, and what might be next for him in CrossFit. The 2023 CrossFit Games will take place on Aug. 1-6, 2023, in Madison, WI.
Ohlsen’s overall discussion is an illuminating look inside the mind of a staple on the Men’s Individual CrossFit circuit for a long time.
For the past 10 years, Ohlsen has been a consistent sight at the CrossFit Games. After making his Games debut in 2014, the athlete has maintained a sparkling record of consistency, never missing an appearance since. While he broke down his future, Ohlsen clarified that he didn’t appreciate his performance at the 2022 CrossFit Games. After finishing in at least the top 10 in each of the last five iterations of the Games, Ohlsen’s 2022 result (12th place) was his worst at the flagship competition since a 15th-place finish at the 2016 edition.
Per Ohlsen, it didn’t appear to meet his high personal standards.
“The 2022 CrossFit Games were just about two months ago out in Madison, Wisconsin,” Ohlsen started. “It was not my worst performance ever, but it was certainly not my best. I finished 12th place, which is pretty disappointing for the … I don’t know if I’d call it expectations but the desires that I have for myself in terms of performance.”
As a mainstay in Individual CrossFit for years, Ohlsen understandably thinks more of his competitive acumen. That’s partly why he wants to step away from this portion of the sport.
“I not only want to be a top 10 CrossFit Games athlete, but I want to be on the podium, I want to win,” Ohlsen explained. “That’s been my goal for the last decade. “There is a good chance that it’s my final season competing at the CrossFit Games as an Individual athlete, That’s tough to say, for sure. It’s been all that I’ve known for the last decade plus.”
As for what’s next, Ohlsen hinted at being involved more with family and personal endeavors but noted that he only has so much energy to utilize as an Individual competitor. It appears he thinks that his motivation is best used elsewhere moving forward.
“The way things have gone, the way my life is set up now, I don’t want to just continue on that hamster wheel of trying to win the Games and just falling short of that.”
Though he’s stepping away from the Individual portion, Ohlsen isn’t done in CrossFit. He said he intends to transition to the Team division come 2024, in the vein of notable legends like Rich Froning Jr. The athlete won the 2022 Wodapalooza in January on a Team with Chandler Smith and Travis Mayer. He maintained that he plans to be in contact with Smith and push for a CrossFit Games Team title after 2023.
Before that transition happens, Ohlsen has a pending Individual competition on his docket. He will partake in the 2022 Rogue Invitational, which will take place on Oct. 28-30, 2022, in Austin, TX. Relatively soon after, Ohlsen’s potential last ride as an Individual competitor will start when the 2023 CrossFit season begins on Feb. 16, 2023.
Preliminary evidence that long COVID might be psychological in nature, and that the physical symptoms can be alleviated or even cured by therapy. Great news.
“Thank you for your comments regarding sex segregation in sports. As a father of 4 daughters who have competed at high levels in different sports and as a previous doctor for the us spseedskating programs, i would like to advise some thoughtful caution Female sports in the USA are thriving due to 40 years of mandated “equal access.” Gaps in performance between male and female in many sports are narrowing, especially endurance sports. However, testosterone (and other) intrinsic differences in hormone levels make for an uneven playing field. Female athletes and their families work just as hard, sacrifice just as much as male athletes to achieve their competition goals. We need to be very careful about eliminating fairness for the many to make it fairer for the few. Perhaps with more time and sport evolution, gender requirements can be fairly dispensed with. But not quite yet..”
Originally Posted At: https://breakingmuscle.com/feed/rss
Pre-workout is a commonly utilized and diverse supplement that may provide benefits to your workout via focus, energy, blood flow, and muscle gain. You may find ingredients like citrulline, beta-alanine, betaine, caffeine, and BCAAs, all of which are pretty common within pre-workout supplements. Although pre-workout is not a “one size fits all” supplement, we think there is a pre-workout for just about any need you may have. Pre-workout is one of the more commonly used supplements on the market due to its potential to help you push through gnarly workouts, or perform at the top of your game in your sport of choice.
Pre-workouts are versatile and have various purposes, whether it’s to help you stay focused or to deliver a gnarly pump — we took a look at some of the best pre-workout supplements on the market to build a list that may help you unlock your most successful workouts. This list includes some of our favorite products for building muscle, weight loss, value, and more. If you’re looking to kickstart your pre-workout journey or just want to switch your current pre- for one that may better suit their needs, we have you covered.
To win our best overall spot, a pre-workout has to have high-quality ingredients, serious dosages, and delicious flavors to choose from. Huge Supplements hits all these marks with its 17 ingredient lineup.
Huge Supplements Wrecked
Pre-workouts — like this one from Huge Supplements — should provide the boost you need to get you through grueling workouts. Although each person may need something different from a pre-workout, Wrecked has checked almost all of the boxes. The ingredient list includes 350mg of caffeine, which is equivalent to almost four cups of coffee, and may provide energy and alertness. It also has ingredients that can help with blood flow in the form of 8,000mg of citrulline, 3,500 of beta-alanine (which can cause a tingly feeling), and 1,500mg of agmatine sulfate.
Wrecked contains 1,500mg of l-tyrosine and 600mg of lion’s mane mushrooms, which both may help with focus during your lifts. It’s all rounded out with a hit of 10mg of black pepper extract, which can help make all of these ingredients more absorbable by the body. With the four flavor choices — Peach Ring, Bomb Popsicle, Rainbow Burst, and Raspberry Mojito — the hardest thing you’ll do is pick the flavor that best suits you. The only downside to this supp is it’s only available in 20-serving containers, which means you’ll pay a higher price than some others on the market.
Huge Supplements whey isolate and concentrate blend has a minimum of 23 grams of protein per serving. It has the helpful addition of 5g of BCAA, which may help with better recovery.
Anyone who wants a robust ingredient list with high dosages. This product has 17 ingredients, and each one has an effective dosage (like the 8,000mg of citrulline).
Folks who want ingredients for focus, blood flow, and energy as this pre-workout contains ingredients that can help with all three.
If you’re looking for a highly caffeinated pre-workout, this one has two types of caffeine and is equal to almost four cups of coffee.
Huge Supplements Wrecked Might Not Be Good For
People who are on a budget or who like to bulk buy. At almost $2.50 per serving, this is an expensive pre-workout.
Anyone who works out later at night may want to avoid the high caffeine content here.
Folks who want a more fully stacked pre-workout that contains extras like creatine.
Huge Supplements pre-workout has 17 highly dosed and effective ingredients that may promote some seriously intense workouts. With tons of caffeine, ingredients for focus and blood flow, as well as tasty and unique flavor options, the only downside is that this high-quality formula is reflected in the price tag.
Best Pre-Workout for Building Muscle
Although most people tend to think of creatine or protein when it comes to building muscle, your pre-workout may have the ability to assist your goal to get huge. At least that’s true if you opt for Swolverine PRE.
Swolverine PRE
Swolverine PRE is a non-stimulant pre-workout that contains eight ingredients that are designed to delay muscle fatigue, provide a solid pump, and help you achieve muscle gains. This formula has 5,000mg of citrulline malate, which has been suggested in one study to improve athletic performance and to decrease muscle soreness after a workout. (1) The benefit of decreased muscle soreness means you’ll be back in the gym sooner and working out harder. Beta-alanine is well known for its tingly effect on the body. That’s because it is a vasodilator and may improve blood flow throughout your workout to deliver more blood to pump up your muscles — this formula has 3,200mg per serving.
With 2,500mg of betaine, this formula may also improve upper and lower body muscular endurance, which might allow you to work harder and increase your time moving heavy weight to build muscle. (2) The addition of the amino acids carnitine and taurine might be helpful for muscle growth as well, as amino acids are the foundation of muscle. This supp comes in a Mango Lemonade flavor, has 25 servings per container, but is still more expensive than some others on our list at around $2.00 per serving.
Those who are looking to gain muscle and want a pre-workout with ingredients like citrulline, betaine, and amino acids, which may help you achieve muscle growth.
Athletes who want a stim-free pre-workout.
Those who enjoy ingredients that may delay muscle fatigue will appreciate the 5,000mg of citrulline malate present.
Swolverine PRE Might Not Be Good For
Anyone who wants more flavors to choose from will want to look at other options.
Folks who are on a budget can find a cheaper option on this list.
Those who want to bulk buy their pre-workout as this product only comes in 25-serving tubs.
With a formula that has high dosages, ingredients that may help combat DOMS, amino acids which may help rebuild muscles, and blood-flow agents, this supp from Swolverine is a pre-workout designed with building muscle mass in mind.
For many, losing weight or burning fat is a top goal in the gym. Even if it isn’t your main goal, getting a little more shredded may sound pretty sweet to you. This pre-workout was crafted with potentially fat-burning ingredients like apple cider vinegar, chromium, caffeine, guayasa, capsicum, and grains of paradise.
It also includes amino acid l-carnitine l-tartrate, which has been suggested in studies to delay muscle fatigue, reduce muscle weakness, increase fatty acid oxidation, and provide antioxidant properties. (3) This formula also includes amino acid l-tyrosine, and coconut fruit powder (which may help with hydration due to its electrolyte content).
This formula has 400mcg of chromium, which has been linked to increased lean body mass and decreased body fat percentage. (4) While guayusa is very high in caffeine content, its effects may include a decrease in body weight, and lowered triglyceride content. (5) Although many may be wary of fat-burning products, Kaged has been third-party tested and Informed-Sports Certified, meaning this product is tested by a globally recognized standard as being safe for athletes.
This pre-workout comes in an Orange Mango flavor, and although it isn’t the most expensive pre-workout on our list, it still comes in at around $1.50 per serving, which isn’t the cheapest. If you’re looking for a supplement that will help you push through tough workouts, while aiding in your fat-burning goals, this may be a great option for you.
Those who want a pre-workout with eight potential fat burning ingredients like caffeine and chromium.
People who value third-party testing and want to be sure their pre-workout is safe to use as an athlete.
Folks who want hydrating ingredients in their pre-workout will like the coconut fruit powder added to this formula.
Kaged Clean Burn Might Not Be Good For
Those who are sticking to a budget can find a pre-workouts that costs less than $1.50 per serving.
Folks who want something outside of Orange Mango as a flavor option.
Athletes who are bulking do not need the potential fat burning ingredients here.
Losing weight doesn’t have to be boring and with Kaged Clean Burn, you can still enjoy a delicious pre-workout that won’t oppose your goals. It provides some traditional pre-workout staples, like caffeine and amino acids, along with potential fat burning ingredients, like chromium and apple cider vinegar.
Best Pre-Workout for the Money
This pre-workout is stacked with heaps of helpful pre-workout ingredients — like beta-alanine, BCAAs, caffeine, and electrolytes — to assist you while you crush your workouts. Two added perks: You have 11 flavors to choose from, and you’ll definitely get the best bang for your buck at this price point.
Transparent Labs Bulk
With 11 flavors to choose from and a boastable ingredients list, Transparent Labs Bulk is one of our favorite affordable pre-workouts for its effective and highly dosed ingredients. You’ll find some of the more common pre-workout ingredients here, such as 210mg of caffeine, 4,000mg of beta-alanine, 4,000mg of BCAAs, and 1,000mg of tyrosine. But you’ll also find less common but potentially very effective additions, like 25mg of astragin, which may help with better absorption.
You’ll find alpha-GPC in this formula, and studies have suggested that supplementing with alpha-GPC may increase levels of concentration and focus, making it a great addition to pre-workout supplements. (6) You’ll also find vitamins B3, B6, and vitamin D. Vitamin D is often used as a supplement to support bone health, but some studies have found it to be beneficial for muscular strength and postural health. (7). The formula is created with no artificial colorings, preservatives, or sweeteners.
The eleven flavors include Strawberry Kiwi, Sour Grape, Watermelon, Green Apple, Orange, Blue Raspberry, Strawberry Lemonade, Tropical Punch, Lemon Lime, Black Cherry, and Peach Mango. This only comes in a 30-serving size tub, which equates to around $1.60 per serving, but the high-quality of the product and long list of potentially effective ingredients make this a serious bang for your buck.
Those looking for high-quality pre-workout that has a loaded list of ingredients, like caffeine, beta-alanine, and alpha-GPC.
Customers who want a supplement that they’ll enjoy the taste of. This has 11 flavor options to choose from.
Anyone looking for a stacked pre-workout that won’t cost over $2.00 per serving. This rings in around $1.60 per serving.
Transparent Labs Bulk Might Not Be Good For
Athletes who want an unflavored pre-workout option.
Those who work out later and want to avoid caffeine. This has 210mg of caffeine per serving.
Folks who are on a serious budget can find cheaper options, but you’ll likely compromise on dosage or number of effective ingredients.
Pre-workouts vary greatly in their quality and ingredient list. We love that this formula serves tons of potentially effective ingredients for focus, recovery, strength, and energy while maintaining a pretty fair price point. A bonus here is the lack of artificial ingredients in the formula.
Best Pre-Workout With Creatine
For those who are looking to gain muscle and strength, creatine is a go-to supplement to have in their stack. This pre-workout delivers all the desirables in a solid pre- while also providing a combined 5,000mg of two types of creatine to make sure no stone is left unturned in the quest for gains.
Kaged Pre-Kaged Elite
Kaged Pre-Kaged Elite pre-workout has their ingredient list organized by category — Pump & Performance, Power & Burn, Cellular Hydration & ATP Amplifier, and Energy & Focus — along with the list of vitamins and minerals at the top. In the pump and performance section, there are two types of creatine listed: 3,000mg of creatine monohydrate and 2,000mg of creatine nitrate.
Some people want to make the most of their pre-workout by making sure it provides more than just energy to motivate them. This pre-workout comes with creatine in its ingredient list, which is a popular and potentially powerful supplement that can help you gain muscle. One study suggested that the combination of creatine monohydrate and nitrate is superior to other types of creatine or nitrate and monohydrate on their own when it comes to improved bioavailability in blood and skeletal muscles. (8) Meaning, when the two are paired, they may be more absorbable and better utilized by the body in both blood and muscle tissue.
Creatine is well known in the fitness industry and often taken for its potential to effectively increase muscle strength and performance when paired with resistance training. (9) This pre-workout has a combination of 5,000mg of creatine along with other pre-workout staples like caffeine, citrulline, beta-alanine, and betaine, to name a few. It comes in a 20-serving size tub with plenty of flavor options, including Krisp Apple, Berry Blast, Cherry Bomb, Fruit Punch Glacier Grape, Grape, Orange Krush, Pink Lemonade, and Strawberry Lemonade. The price point is around $2.00 per serving, but with the addition of creatine, it’s more like two supplements in one.
Folks who want a high-quality pre-workout with a dense ingredient list including creatine monohydrate and creatine nitrate.
Anyone who wants nine flavors to choose from.
Athletes who like stacked supplements will appreciate that this is a two-in-one combo of pre-workout and creatine.
Kaged Pre-Kaged Elite Might Not Be Good For
The budget-conscious won’t love this $2.00 per serving price tag.
People who want an unflavored option.
Anyone who prefers to take their pre-workout and creatine at different times of the day.
High-quality ingredients are a huge benefit of Kaged, but the fully stacked ingredient list that covers focus, recovery, pump, performance, and energy here has us sold. The 5,000mg of creatine — 3,000mg of monohydrate and 2,000mg of nitrate — make this an even more desirable product.
Best Pre-Workout Without Caffeine
Maybe you go to the gym at night, or you don’t like the feeling caffeine leaves you with. Whatever your reasoning is for wanting to avoid caffeine, this pick has you covered when it comes to an energy boost via 1,000mg of Siberian ginseng.
Swolverine PRE
Swolverine’s PRE pre-workout is a non-stimulant pre- that still offers a boost of energy through 1,000mg of Siberian ginseng. One study states that outside of providing natural energy, eight weeks of supplementing with Siberian ginseng may enhance cardiovascular and endurance capacity. (10) This formula contains 5,000mg of citrulline malate, 3,200mg of CarnoSyn beta-alanine, 2,500mg of betaine, 1,500mg of carnitine, 1,200mg of taurine, 1,000mg of coconut water powder, and 500mg of pomegranate fruit powder.
The only flavor this supplement currently comes in is Mango Lemonade. We think it’s delicious, but if you aren’t into Mango Lemonade, this may not be the pre-workout for you. It’s also a bit more expensive than our other picks costing over $2.00 per serving. But if you’re looking to avoid sugars, this has less than one gram of sugar in total and no added sugar.
Athletes who avoid stimulant pre-workouts, but still want a pick-me-up via natural energy sources like ginseng.
Those looking to avoid too much sugar, as this has less than one gram per serving.
Folks who want a pre-workout that contains potentially hydrating ingredients, like coconut water.
Swolverine PRE Might Not Be Good For
Those who want multiple flavor options will have to look elsewhere.
Folks who are on a tight budget can find other pre-workouts for a lower cost.
Anyone who wants a pre-workout that contains creatine.
Swolverine PRE pre-workout contains high doses of pre-workout ingredients like beta-alanine and betaine while delivering energy via Siberian ginseng — this ensures you’re stimulant-free but still not missing out on natural energy.
Best Pre-Workout for Running
When it comes to running, endurance, focus, hydration, and energy are some of the main factors you’ll want to consider when picking your pre-workout. This pick is specifically designed with athletes in mind.
Kaged Pre-Kaged Sport
Kaged offers a variety of different pre-workouts, and Pre-Kaged Sport is specifically formulated with endurance athletes and their needs in mind. This formula contains electrolytes in the form of 20mg of magnesium and 50mg of sodium, 500mg of coconut fruit water powder, and 2,000mg of taurine to help address long-lasting hydration throughout your long and sweaty runs. It contains 500mg of l-tyrosine and 180mg of caffeine, both added to potentially help with focus and energy.
They included ingredients such as 3,500mg of citrulline, which may help endurance and recovery. (11) This formula also contains 1,250mg of betaine, which may enhance blood flow throughout the body. (12) Lastly, present in this formula is 1,600mg of beta-alanine, which may delay muscle fatigue allowing you to run for longer. (13) Kaged Pre-Kaged Sport comes in 20-serving size tubs and is available in Blue Raspberry, Watermelon, Fruit Punch, Mango Lime, and Glacier Grape. This is one of our more reasonably priced options at about $1.25 per serving.
Runners who want to potentially optimize their hydration with coconut fruit water powder and endurance with beta-alanine.
People who like consuming caffeine before their run will like the 180mg here.
Folks who want a plethora of fun flavors to choose from — there are five different ones here.
Kaged Pre-Kaged Sport Might Not Be Good For
Customers who like a bulk buy option won’t find that here.
Folks who want to avoid caffeine because they run later in the evening, or are sensitive to caffeine intake.
Those who prefer a pre-workout that is unflavored.
Kaged Pre-Kaged Sport is a solid pre-workout option for those who run long and often. With ingredients that prioritize hydration, focus, endurance, and energy, all at a reasonable price point, it’s hard to go wrong with this formula.
Strongest Pre-Workout
For some folks, the best pre-workout is the one with insane dosages and a stacked ingredient list. If you’re looking for something along those lines, you’ll want to check out Huge Supplements Wrecked.
Huge Supplements Wrecked
Huge Supplements pre-workout has one of the highest doses of ingredients we’ve come across on the market. Huge Supplements Wrecked contains 8,000mg of l-citrulline, 4,000mg of Hydromax glycerol powder, 3,500mg of beta-alanine, and 3,000mg of betaine. It includes 10mg of black pepper extract, which may help all of the other ingredients absorb better in the body.
Huge Supplements designed this pre-workout with focus, energy, power, and pump in mind, and their ingredient list doesn’t leave one of these objectives in the dust. The formula contains 350mg of caffeine, which is equivalent to almost four cups of coffee. Wrecked comes in four unique flavors — Peach Ring, Raspberry Mojito, Rainbow Burst, and Bomb Popsicle — and costs about $2.00 per serving. It’s definitely one of our more expensive picks, but the strength of the dosages, as well as the robust ingredient list make this a powerful pre-workout pick.
Huge Supplements whey isolate and concentrate blend has a minimum of 23 grams of protein per serving. It has the helpful addition of 5g of BCAA, which may help with better recovery.
Folks who want high doses of their ingredients in their pre-workout. For starters, this product has 8,000mg of citrulline, which is one of the highest citrulline dosages we have seen in a pre-workout.
Anyone who wants a pre- that contains high amounts of caffeine to get them pumped up. This supp has the equivalent of almost four cups of coffee.
Those who want a robust list of ingredients that are geared toward a multitude of benefits like energy, focus, pump, and power. The 17 ingredients here may offer these varying purposes in just one scoop.
Huge Supplements Wrecked Might Not Be Good For
Those who want a caffeine-free option.
Lifters who want creatine in their pre-workout.
People who prefer a wider variety of flavors. This product has unique flavors, but there are only four to choose from.
Huge Supplements Wrecked pre-workout powder has 17 effective ingredients that can help with pump, energy, focus, and power for gymgoers and elite athletes alike. These ingredients all come at pretty high dosages and the formula includes black pepper extract, which may make all of these ingredients more absorbable by the body.
Best Vegan Pre-Workout
If you’re vegan and looking for a pre-workout to get you pumped up for a lift, a hike, or your sport of choice, Gnarly Nutrition has a plant-based pre-workout designed with vegan athletes in mind. With only five ingredients — all of which are fully vegan — this formula is straightforward and fit for anyone who lives a plant-based life.
Gnarly Nutrition Pre-Workout
Gnarly Nutrition aims to bring you highly effective supplements with a limited impact on the environment via their sustainable packaging and fully vegan pre-workout ingredient list — even their BCAAs are listed specifically as vegan. Their pre-workout contains no artificial sweeteners or flavors, and is free from gluten and soy. This vegan pre-workout has 5,000mg of citrulline malate, which may enhance blood flow, improve muscle recovery, and increase nutrient delivery in the body. (14) It contains 4,000mg of branched-chain amino acids, 2,500mg of CarnoySyn beta-alanine, and 150mg of ginseng. This pre-workout comes in both caffeinated and caffeine-free versions, and includes 180mg of caffeine if you opt for one of the caffeinated flavors.
The formula comes in three flavor options — Strawberry Lemonade, Mango, and Caffeine-Free Strawberry Lemonade. You also have the choice between a 30-serving size can or five individual travel sticks to take hiking, camping, or on the go. It is sweetened with stevia leaf powder and gets its coloring from beetroot powder. If you choose the 30-serving can, you’ll pay around $1.40 per serving, while the to-go sticks cost about $1.50 per packet.
Anyone who likes more flavor options will have to look elsewhere — there are only three flavors here.
Folks who prefer to buy in bulk as this is only available in five to-go packets or a 30-serving can.
Gnarly takes sustainability and its supplements seriously. This is a pre-workout that will suit the lifestyles of vegans, gluten- and soy-free folks, and anyone who cares about sustainability. Their pre-workout has solid ingredients and dosages, and sports a pretty great price tag.
Best Tasting Pre-Workout
This pre-workout has delicious flavors, and sometimes that can be the most important factor to get you hooked on your favorite supplement in your stack. Legion has caffeine and caffeine-free options with 17 and six flavor choices to choose from for each, respectively.
Legion Pulse Pre-Workout
Enjoyability can be a significant factor when it comes to taking your supplements regularly. With Legion Pulse Pre-Workout, great flavors won’t be an issue. This formula comes in a caffeine option with 17 flavors to choose from, and a caffeine-free option with six flavor choices. The caffeine version comes in Fruit Punch, Strawberry Margarita, Apple Cider, Arctic Blast, Frosted Cranberry, Blood Orange, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Grape, Green Apple, Mojito, Pink Lemonade, Sour Candy, Tropical Punch, Watermelon and Strawberry Kiwi.
The caffeine-free option comes in Grape, Sour Candy, Blue Raspberry, Tropical Punch, Fruit Punch, and Green Apple. Both the caffeine and caffeine-free versions are made from 100 percent natural ingredients and contain 2,500mg of betaine, 3,600mg of beta-alanine, 8,000mg of citrulline malate, and 300mg of alpha-GPC. These are all effectively high doses compared to many other pre-workouts on the market. This is one of the more expensive options on our list at around $2.25 per serving. It’s good to note that this pre- is sweetened with sugar alcohols and stevia leaf if you’re actively avoiding either.
People who want diverse flavor options. Legion offers 17 flavors in their caffeinated version and six in their caffeine-free formula.
Athletes who like the choice between a caffeinated or caffeine-free pre-workout. Legion has both options available.
Folks who are looking for a pre-workout that is 100 percent natural with no artificial flavors or colors.
Legion Pulse Pre-Workout Might Not Be Good For
People who are on a budget as this is around $2.25 per serving.
If you’re looking for an unflavored option, you’ll have to look elsewhere.
Anyone who avoids sugar alcohol or stevia leaf, as both are included in this formula.
Legion Pulse Pre-Workout is a versatile supplement offering both caffeinated and caffeine-free versions, as well as a wide range of flavor options for both. The fact that it’s 100 percent all-natural makes this pick an even bigger score.
Best Pre-Workout for Men
If you’re looking to pack on muscle, as it’s safe to assume many men are, this pre-workout has 17 clinically dosed ingredients to help support energy, focus, power, and pump for optimal gains.
Huge Supplements Wrecked
This formula from Huge Supplements contains 17 potent ingredients aimed towards supporting you while you crush weights and get huge. This supp has ingredients like 3,000mg of malic acid, which may enhance endurance and delay muscle fatigue allowing you to work out longer. As men tend to be taller and have longer limbs, this can be helpful to fight any early onset fatigue some men may experience. (15) It also contains a whopping dose of 8,000mg of citrulline, which may help with exercise performance and better recovery, getting you back to the gym faster. (11)
This formula also contains 350mg of caffeine to potentially keep you alert, focused, and energized through your intense lifts. Huge Supps isn’t skimping on any of the other common pre-workout ingredients either, like 3,500mg of beta-alanine, 600mg of lion’s mane mushroom powder, 3,000mg of betaine, and 1,500mg of tyrosine. Wrecked comes in four flavors — Raspberry Mojito, Peach Ring, Bomb Popsicle, and Rainbow Burst — and costs around $2.50 per serving.
Huge Supplements whey isolate and concentrate blend has a minimum of 23 grams of protein per serving. It has the helpful addition of 5g of BCAA, which may help with better recovery.
Men who need a pre-workout that contains ingredients that may help them build muscle will like the addition of malic acid and citrulline present here.
Guys who want a serious dose of caffeine as this has 350mg, which may help with focus, energy, and alertness.
Folks who want high doses of their pre-workout ingredients, such as the 8,000mg of citrulline and 350mg of caffeine per serving here.
Huge Supplements Wrecked Might Not Be Good For
People who want a wider variety of flavors to choose from. This supp only offers four.
If you’re looking for a cheaper option you may find others on the market.
Anyone who works out later or is caffeine intolerant, as the caffeine content here is the equivalent of almost four cups of coffee.
If you’re in the market to put on muscle (as many men might be), and you’re looking for a pre-workout that will assist you, Huge Supplements Wrecked has your back. They made this pre-workout with focus, energy, pumps, and power in mind, and each ingredient plays a different role in helping you bust out hard workouts, recover, and get back in the gym for your next lift.
Best Pre-Workout for Women
This pre-workout is specifically designed with women’s needs in mind. With some main staple ingredients like beta-alanine, tyrosine, and caffeine, as well as some less common, but effective ingredients, this is a pretty sweet women’s pre.
Powher Pre-Workout
Powher Pre-Workout has some important staples we like to see in pre-workouts, like 2,000mg of beta-alanine, 500mg of tyrosine, and 100mg of caffeine, which is almost the same amount as a regular cup of coffee. It also has some less common staples, but solid ingredients, like beetroot powder, which may help with blood flow, coconut water, which may help with hydration, and vitamins B6 and B12, which add a micronutrient punch. The addition of B6 and B12 may be especially important for women who take oral contraceptives as one study suggests that these levels may be affected by birth control use. (16)
Powher pre-workout was designed side by side with registered dieticians and is formulated as a pre- for women specifically. It comes in a Pink Lemonade flavor and costs around $1.80 per serving. They also have the option to buy two tubs, which gets you free shipping in the US and UK. Or, if you opt to buy three tubs at once, you get a fourth tub for free, free shipping worldwide, and a 90-day money-back guarantee. Regardless of which one you choose, Powher may be the pre-workout you’ve been looking for.
Women who want a pre-workout specifically designed with them in mind.
Athletes who enjoy tried and true pre-workout ingredients, like beta-alanine and caffeine.
Folks who want a pre-workout with the addition of B6 and B12, which may be especially helpful for women on birth control.
Powher Pre-Workout Might Not Be Good For
People who want a wider variety of flavors to choose from. This supp only offers Pink Lemonade.
For those on a budget, you will be able to find a cheaper option available on this list.
Anyone who is looking to avoid caffeine altogether.
If you’re in the market for a pre-workout that is specifically designed for women, this is an excellent option, boasting many classic pre-workout ingredients, like beta-alanine and tyrosine. It also contains some less common, but noteworthy ingredients, such as vitamins B6 and B12, which may be important for women on birth control.
What Are The Benefits of Pre-Workout
There are many reasons people opt to take a pre-workout. Although they aren’t all designed with the same goal in mind, the various formulas offer assistance for potentially better focus, energy, pumps, growth, and performance. You’ll find ingredients like citrulline, betaine, beta-alanine, caffeine, and BCAAs , all of which are fairly common in pre-workout formulas. Below, we detail some of the benefits a pre-workout may provide.
Blood Flow
Some people love the feeling of the “pump” that is associated with a good workout. The pump is actually blood that is entering the muscles and making it feel bigger and “swole”. (17) Ingredients that may help with blood flow or the “pump” in pre-workouts include a nitric oxide booster, beetroot, or even the addition of beta-alanine, which gives some people a tingly feeling in their body.
Focus
Whether you work out early in the morning, need a pick-me-up after a long day of work, or just need a little extra love in the focus department, a pre-workout can often help you remain alert and keyed in on your performance. Caffeine may be a good ingredient to look out for if you’re wanting better focus or cognitive attention, as well as mushroom supplements, or ginseng (for a decaffeinated potential brain boost). (18)(19)(20)
Recovery
Preemptively taking care of your recovery needs can put you ahead of the game. Recovering after intense workouts or sports performance can set you up for success moving into your next workout, help manage muscle soreness, and even potentially aid in muscle growth and increased strength. Many pre-workouts contain BCAAs, which are three amino acids (leucine, isoleucine, and valine) that have been suggested to decrease DOMS. (21) Creatine is another ingredient that has been suggested to speed up recovery time between sets and between workouts by mitigating muscle fatigue and promoting faster recovery. (22)
Energy
A boost in energy may be just what you need when it comes time to workout. Day-to-day, energy levels fluctuate, and a pre-workout may come in handy when you’re feeling a little drained. Ingredients to look out for when you’re seeking energy from your pre include caffeine, ginseng, or Rhodiola Rosea, all of which have studies concluding that they may provide energy and help fight fatigue for the user. (23)(24)(25)
Strength
Not every pre-workout will contain strength-based ingredients, but there are some that may fall under this category. One of the main ingredients to look out for is creatine, which may have strength and weightlifting performance enhancing properties. (9) Another study suggests that supplementing with whey protein, amino acids, and vitamin D — the latter two of which are both common pre-workout ingredients — has positive effects for strength, as well as increasing fat-free body mass when paired with resistance training. (26)
What To Consider Before Buying Pre-Workout
When picking the right pre-workout to assist you, you will want to consider a few factors. Each person will differ in their needs and what they want to get out of a pre-workout, so we recommend you think about your goals, budget, dosage needs, micronutrients, and flavor preferences before buying.
Goals
Depending on what your goals are, your needs for pre-workout ingredients will vary. If you’re most concerned about getting a solid kick of energy before your lifts, you’ll want to opt for a densely caffeinated pre-workout that may provide the energy you need to power through. Some people will be more focused on achieving an excellent pump and better blood flow, which may be potentially increased via vasodilators, like beetroot or citrulline. (11)
Credit: Nico Cuervo / Shutterstock
Others may be honing in on recovery, or strength and size, which would lead them to opting for a formula with creatine, BCAAs, or even vitamin D. (26) Whatever your reasoning is, you’ll want to choose a pre-workout that contains the ingredients that will aid you in your end goal.
Budget
When you add a supplement to your stack, you want to make sure that it will fit into your budget. There are so many pre-workouts on the market, and they range widely in price per serving. The ingredient list, dosage, and servings per container will all affect the overall price of the supplement. Our list here ranges between price points of around $0.50 to over $2.00 per serving, leaving some wiggle room between the two prices to find the sweet spot that works for your budget. If you opt for a pre-workout that has a robust ingredient list, you may end up paying more than you would for one with a less robust list. You may also see prices vary based on some factors, like whether the pre has an all-natural formula, contains additives, or offers high dosages.
Dosage
Dosage is the amount of each ingredient that is present in the supplement. It’s always a good choice to look at the grams or milligrams present for each ingredient to understand how it might affect you. Caffeine is a great example of this. One cup of coffee is equivalent to about 90mg of caffeine, so if you’re looking for a small pick-me-up, 100mg or less of caffeine might do in a pre-workout. If it’s been a long day and you need more caffeine to help you get through your workout, you may opt for something that has 300mg plus, as some of our picks on this list contain.
Micronutrients
Pre-workouts aren’t necessarily known for their micronutrient content, so it’s safe to say you shouldn’t rely on a pre-workout to meet your dietary requirements. However, some of the pre-workout supplements on the market do include some vitamins and minerals in their formula. Electrolytes are more common than other types of micronutrients — in pre-workouts, these come in the form of calcium, sodium, potassium, phosphorus, and magnesium. Some pres may include various B vitamins, as well. If micros are an important factor to you, you’ll want to look at the nutrition label on your pre-workout, or potentially consider adding a multivitamin to your supp stack.
Flavor
If you don’t enjoy the taste of the pre-workout in your stack, it’s less likely that you’ll use it on a consistent basis. Whether you want a pre-workout that is flavored, unflavored, powdered, or liquid, enjoyability is key. Be sure to check the flavors (and the ingredients used to create those flavors) in any blends you are eyeing before making your final decision.
How We Chose Our Picks
We considered a multitude of factors when building this list to ensure all readers could find the helpful information they were looking for. We weighed the things like ingredients and price, but more on the specifics below.
Formulation
Formulation is a major component to how we choose what pre-workouts make it on our list. We try to make sure we have caffeinated, as well as caffeine-free options for those who prefer a stim-free pre-workout. We also think about types of ingredients, dosages at which these ingredients come in, and things like vegan formulation. We have several factors to consider, but most importantly, we want to deliver a diverse list of pre-workouts that have integrity and that we have personally studied to make sure they are reliable supplements.
Credit: UfaBizPhoto / Shutterstock
Sweetening agents are something else we take into consideration when making our picks. Some people opt for natural sugars only, while some don’t mind artificial sweeteners. We wanted to make sure those who have strong feelings on artificial sweeteners had all-natural options, while also providing picks for those who place higher value on other factors over the sweetening agents used in their pre-workout.
Dosages
We work to choose supplements that have proper dosages of their ingredients to make a noticeable impact on your workouts. Although there is an “effective” dosage of each ingredient, there are some that go above and beyond that minimum effective dose. We chose supplements that have a range of dosages, to make sure there is a fit for everyone.
For example, some of our picks contain high doses of creatine or caffeine, while other picks don’t have them at all or have more minimal dosages. Another example is the doses of citrulline on this list: We included solid pre-workout picks that offer between 3,500mg and 8,000mg of citrulline — all numbers in this range are safe to take, but choosing a higher vs. lower dose will depend on personal preference and goals, which is why we included both. And of course, please speak to a physician before deciding the dose that’s right for you.
Price
Price can be one of the most important factors when it comes to adding a supplement to your stack. We make picks based on quality and integrity, but price is something we take into consideration to make sure there’s a pick for each budget. Our prices on this list vary from around $0.50 per serving to over $2.00 per serving. There are several factors that go into a price point for a supplement including ingredients, dosages, servings per container, and whether or not the formula is organic, all-natural, or contains fillers.
Wrapping Up
Whether your goal is to stay focused, attain a sweet pump, produce better blood flow, increase your energy, or assist with muscle growth and workout performance, a pre-workout can be a helpful supplement to take. Pre-workout supplements vary in ingredients, dosages, flavors, and price, and knowing what you’re looking for in your pre is key.
If you’re looking for an energy boost, opt for one of our picks with a high dose of caffeine. If you’re more focused on your pumps, a large dose of citrulline may help. Before hitting the market, decide what your top priorities are, and keep an eye on every ingredient list in your search. Adding a pre-workout supplement to your routine shouldn’t be harder than maxing out your squat, so let this list guide you to your perfect pre-workout match.
FAQs
Do I need a pre-workout to have a good workout?
A pre-workout is never a necessity. If you need an energy boost, better focus, or help with recovery, a pre-workout can be a helpful and fairly inexpensive tool — but you do not need it to succeed.
What is the most important factor in picking a pre-workout?
This will vary person to person. Each pre-workout has its unique characteristics that make it better geared toward one goal over another. If your main focus is having enough energy to get through a workout, a pre- with added caffeine will probably be best for you. If you’re most concerned with offsetting DOMS, you may want something with BCAAs included. Pre-workouts are not one-size-fits-all supplements — they require the user to know their needs and pick their formula accordingly.
Who should be using pre-workout?
The short answer here is anyone who thinks the ingredients in a pre-workout (like caffeine, betaine, beta-alanine, citrulline, etc.) may help them reach their goals in the gym or in their sport of choice. We feel there is a right pre-workout for everyone, and if you have any questions or concerns, it’s best to check with your doctor or healthcare provider before adding a pre-workout to your stack.
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Originally Posted At: https://breakingmuscle.com/feed/rss
Jonathan Cayco is on a mission. Now, he hasn’t necessarily stated his “mission” explicitly, but one needs only to rifle through his social media to verify that claim. Because after combing through what feels like a plethora of personal records (PRs) and successful training updates lately, Cayco’s profile resembles an athlete hunkering down for greatness.
On Oct. 12, 2022, Cayco shared an Instagram clip of himself capturing a 321-kilogram (707-pound) raw deadlift for three reps. According to the caption of his post, it’s a triple PR pull for the 93-kilogram powerlifter. The athlete wore just a lifting belt to help him with his latest accomplishment.
At the time of this article’s publication, Cayco’s deadlift triple PR has no connection to any upcoming contest, and he hasn’t announced any sanctioned powerlifting meets on the near horizon. That said — after Cayco finished in third place at the 2022 International Powerlifting Federation (IPF) World Championships — the athlete seems to be extra motivated. It shows with a tear of significant progress on his staple lifts over the last few months.
For example, in mid-August 2022, Cayco logged a massive 260-kilogram (573-pound) raw back squat five-rep PR. Roughly a month later, in mid-September 2022, he may have topped out his endurance when he squatted the same weight but for an eight-rep PR. Now, in the throes of the early fall season, Cayco has evidently added fresh deadlift achievements to his repertoire like this massive triple PR.
For a man with the current IPF World Record bench press of 238.5 kilograms (525.8 pounds) in the 93-kilogram class, it’s notable that Cayco continues to build out his strength with his other lifts.
In the case of the 29-year-old Cayco, he might be saving some of his competitive reserves for a rebound at the 2023 IPF Worlds next summer. Cayco was the defending 93-kilogram champion entering Sun City, South Africa, in early June 2022, but the young Chance Mitchell managed to topple him with a record-breaking performance.
The aftermath of that result seemed to hit Cayco hard, who wrote in an Instagram post that he was “ashamed” but would also “roll with the punches.” Taken a step further, he had said it was “refreshing to lose” and that it seemingly “reignited” his competitive spirit.
The powerlifting world won’t know how successful Cayco’s competitive rekindling will be until he next steps on an official lifting platform. With Cayco regularly sharing his massive lifts, he appears to be back on a quality track toward success.
Originally Posted At: https://breakingmuscle.com/feed/rss
A common axiom about enjoying life is that “you’re only as old as you feel.” For one seasoned Japanese bodybuilder with a stellar physique — who continues to compete and train at a later stage of his life — it seems he’s taking this mentality straight to the heart.
Toshisuke Kanazawa is an 86-year-old bodybuilder from Hiroshima, Japan. On Oct. 9, 2022, he stepped on stage at the 2022 Japan Bodybuilding Championships, which is a contest under the umbrella of the Japan Bodybuilding & Fitness Federation (JBBF). According to a translated report from the Japanese daily national newspaper, The Mainichi, Kanazawa’s appearance on said stage broke his record from 2021 by making him the oldest athlete to ever compete at the Japan Championships.
Kanazawa didn’t have a high finish at the contest, failing to qualify for the top 12, but that result doesn’t seem to bother him. If anything, it appears he’s more appreciative of continued friendly competition.
“I’m grateful for just being able to participate,” Kanazawa told The Mainichi. “I hope I can reach the hearts of others when they see me take on a challenge, even in old age.”
That aside, Kanazawa already has a decorated resume of accomplishments.
In his mid-20s, the Japanese athlete won the title of “Mister Japan” twice in four years. After he retired at the age of 34, Kanazawa showed his resolve, fitness, and strength when he would later make a comeback at age 50. Per The Mainichi, over the course of his illustrious career, Kanazawa was a Japanese champion 15 times (13 of which were Masters titles; ages 40-plus), even winning a championship at 57 years old.
Before Kanazawa took part in the recent Japan Bodybuilding Championships, his most recent contest was the 2022 Japan Masters Championships, held in August in Hokkaido, Japan. Kanazawa finished in second place. He would profess to The Mainichi about that competition, saying, “I’m still not anywhere near the finish line. It’s important to keep setting goals and taking on challenges no matter how old you are.”
Kanazawa isn’t slowing down plans for professional bodybuilding any time soon. The athlete will be a part of the upcoming International Federation of Bodybuilding and Fitness (IFBB) Masters World Championships on Nov. 6, 2022, where he will become the oldest-ever participant in that contest, as well. Beyond that, it looks like there’s still plenty of runway left for this uniquely motivated competitor.
“I want to compete until I’m 90,” Kanazawa said to The Mainichi. “And I’d like to set myself as an example to other grandpas and grandmas in the world by living healthy until 100.”
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glycerol powder, 3,500mg of beta-alanine, and 3,000mg of betaine. It includes 10mg of black pepper extract, which may help all of the other ingredients absorb better in the body.
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