Warrior Fit Boot Camp Fitness Fun!

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Research of the Week

Early time-restricted low-carb eating works in type 2 diabetes.

Lithium disrupts locomotor activity in honeybees.

Menopausal women who strength train and take vitamin D have better outcomes for sarcopenia.

Light pollution prevents turtle hatchlings from finding the ocean.

Saying “hello” and “thank you” throughout the day improves your quality of life.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Benefits of Medical Marijuana and Psychedelics

Primal Health Coach Radio: Michael Kummer

Media, Schmedia

How math built the modern world.

Interesting Blog Posts

The power of paying attention.

Social Notes

They’re right.

Everything Else

Gargling with salt water is good against COVID.

Nudity pays (on Instagram).

Things I’m Up to and Interested In

Reminder: Fish fat good against allergies.

Of course: Strength training helps everyone, even swimmers.

Not surprised: Company runs live gene editing trial in ten people to lower their cholesterol; 1 dies after a few days and another gets a heart attack right away.

Interesting: Bonobos are good with other bonobos while chimps are good with tools.

Good to know: Nutrient deficiencies related to bruxism.

Question I’m Asking

Do you notice small details throughout the day?

Recipe Corner

• Paleo Thanksgiving recipes.
• Brown butter.

Time Capsule

One year ago (Nov 11 – Nov 17)

• How to Get Over Jet Lag—How to do it.
• Natural and Alternative Eczema Treatments—Worth a try.

Comment of the Week

“Longevity is mobility is something I learned from my mother, who worked as a CNA in nursing homes for over 30 years. Most of the longest-lived residents she took care of were still ambulatory until the end. They were mentally sharp, too. That’s why I (nearly) always take the stairs, and I read everything I get my hands on.“

-Love it!

The post New and Noteworthy: What I Read This Week—Edition 246 appeared first on Mark’s Daily Apple.

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The Primal Blueprint, and the book of the same name, offers a framework for achieving your personal best health, vitality, and longevity. It is organized into 10 Primal Laws derived from anthropology, sociology, biology, psychology, and common sense. These laws describe the diet, movement, and lifestyle practices that lead to optimal gene expression—the practices that have allowed humans to thrive for hundreds of thousands of years, but which many people struggle to achieve in the modern world. 

Today we will talk about the two Primal Laws that describe how to eat according to the Primal Blueprint.  

What Is a Primal Diet?

A Primal diet is not a “diet” in the way the word is commonly used. It’s not a rigid set of rules centered around caloric restriction or “allowed” foods, usually prescribed for the express purpose of weight loss. Instead, a Primal diet honors, approximates, and emulates the spirit of the dietary environment available to humans for most of our history. 

To eat according to the Primal Blueprint means choosing foods that provide the body with all the building blocks it needs to function (amino acids, fatty acids, nutrients, and more) while avoiding foods, and modern “frankenfoods,” that erode your health. It means giving your body all the energy it needs to be strong, active, and well. 

In answer to the hugely contentious question of which diet—plant-based, vegan, carnivore, Mediterranean, “everything in moderation”—is best, the Primal Blueprint puts forth a simple answer: The best diet for humans is one comprising the foods that humans are designed to eat. 

Primal Diet: Ancestral Eating in the Modern World

Despite what you might have heard about Primal, paleo, and the more general ancestral health movement, the goal isn’t to get you to eat “like a caveman.” For one thing, many of the foods that were around millennia ago have been changed by natural evolution and human agriculture. Furthermore, the foods your far-back ancestors ate depended entirely on the geographic location from which they hailed. 

The environments in which we eat are also different. Food has never been more abundant and easier to procure. We are more stressed, more rushed, and more sedentary. We are less exposed to dirt and the accompanying microbes that populate the gastrointestinal tract. 

In short, the idea isn’t that we should be eating exactly like our ancestors did. The Primal Blueprint takes lessons from human history and modern science to decide what, when, why, and how (much) to eat—and, importantly, what to avoid.  Primal Laws #1 and #2 cover the what and the why. The how and when are discussed extensively here on the blog; I’ll provide an overview in this post.  

The Primal Blueprint Diet Laws

The 10 Primal Laws start with diet—what to eat and what to avoid. That’s because of all the environmental inputs we can leverage for proper gene expression, diet arguably has the biggest impact in the shortest time. 

Primal Law #1: Eat lots of animals, insects, and plants.

This is the basic description of everything our ancestors ate to get the protein, fats, carbohydrates, vitamins, minerals, antioxidants, phenols, fiber, water, and other nutrients necessary to sustain life, build strong muscles, expend lots of energy each day moving about,  maintain healthy immune systems, evolve larger brains, and raise healthy children. 

As you can see, this law leaves plenty of room for you to structure your diet according to your personal tastes, preferences, and needs. Perhaps you prefer to eat relatively more plants than animals, or vice versa. You might be a gourmand who takes great pleasure in creating elaborate dishes and trying new foods, or maybe you’re content to repeat a few simple meals over and over. As long as you prioritize close-to-nature foods from these broad categories, you’re headed in the right direction. 

Read more about Law #1 and get specifics about what to eat according to the Primal Blueprint here.

Primal Law #2: Avoid poisonous things.

Humans’ ability to exploit almost every corner of this earth was partly predicated on their ability to consume vastly different types of plant and animal life. Exploring a new environment and trying new foods posed a danger: the new food might contain potent toxins. 

You probably don’t have to fear food-borne illness anymore, aside from an occasional bout with non-lethal food poisoning. Instead, we contend with ubiquitous modern foods that undermine our health more slowly and more insidiously. Whereas our ancestors’ keen senses of smell and taste helped sort out the good from the bad, our ability to distinguish good from bad is now thwarted by food manufacturing and clever marketing.

Read more about Law #2 here.

Other Considerations for Primal Eating

Understanding what to eat is only half the battle. You still have to translate that knowledge into action. Here are some other factors that come into play.

Macronutrient intake

Protein: Protein takes priority. The amino acids in protein don’t just go toward making muscle. They’re necessary for all structures in the body, for making hormones and neurotransmitters, and for facilitating enzymatic reactions. Protein is also highly satiating, quelling excessive hunger and the urge to snack around the clock. Most people probably aren’t eating nearly enough protein, especially as they get on in years. 

Carbohydrates: Primal is a “low-carb diet” in comparison to the Standard American Diet, and similar ilks, in which grains and sugars run rampant. A primary goal of the Primal Blueprint is for you to become fat-adapted, so fat becomes a primary fuel instead of glucose (sugar). That doesn’t mean Primal is anti-carb. Carbs are fuel, but excessive carb intake leads to chronically high insulin and the health consequences you can expect as a result. Limit your carb intake to nutrient-dense varieties and only in the amount that you need to provide glucose to the brain and fuel your activities. (Hint: it’s less than you probably think.) 

The Primal Blueprint Carbohydrate Curve lays out reasonable targets for carb intake.  

Fats: Learn to love them. Fats are the fuel of choice in the Primal Blueprint. Beside providing energy, they are necessary for certain crucial metabolic functions and have little to no impact on insulin. On a Primal eating style, the plurality of your calories will likely come from healthy fats. 

What about calories?

Most popular diets look at overall calories as the main factor in weight loss, weight gain, and, by implication, overall health. They don’t care about where those calories come from. Despite that age-old Conventional Wisdom mantra that “a calorie is a calorie,” for reasons I explain in depth elsewhere, a calorie is not a calorie. The different macronutrients we eat have different effects in the body, and diets that focus only on calorie restriction miss the point of eating to be healthy, not just skinny.

That doesn’t mean that calories don’t matter. They do. Or rather, it’s important not to intake a lot more energy than you expend over the course of weeks, months, and years. Energy excess is a catalyst for many downstream health issues. I just don’t think calorie counting is the answer for most people.

That’s why the Primal Blueprint doesn’t prescribe specific calorie intakes. Our genes want us to be lean and fit. And that starts with eating from the long list of Primal Blueprint healthy foods and trying to avoid that other list of grain-laden, sugary, processed, and otherwise unhealthy foods.

When: Meal timing, fasting, and seasonal eating

Remember that our genes are accustomed to the way our ancestors ate: intermittently, sporadically, sometimes in large quantities, and sometimes not at all for days. This random or “non-linear” eating pattern kept their bodies in a constant state of preparedness. That said, for newcomers to the Primal Blueprint, what you eat is more important than when. There’s no point worrying about carb cycling or optimal meal timing if you’re still eating mostly grains and sugars. That’s all stuff you can worry about down the road.    

When you’re ready, I’ve written about intermittent fasting (IF) extensively on the blog. As I’ve said many times, when it comes to health and longevity, most of the magic happens when we aren’t eating. It’s important to give your body time to engage in the maintenance, repair, and building processes that are inherent to health and healthy aging. IF has incredible benefits, and you have options when it comes to implementation.

Lastly, seasonal eating isn’t mandatory, but it can be a great way to vary your carb sources and keep your food interesting. If you’re shopping at your local farmer’s markets, you’ll naturally find different options in the summer, fall, winter, and spring.

A Final Word about Food Quality

Although it’s not explicitly covered by the Primal laws, food quality is an important consideration for Primal eating. In a perfect world, a Primal diet would comprise grass-fed/pastured beef and dairy products, pastured chicken and pork, wild seafood, and produce raised organically or pesticide-free. 

The world isn’t perfect, of course, and the “ideal” foods aren’t always available or budget-friendly (although it’s worth pointing out that few things are a better investment of time and money than high-quality food). The goal of a Primal diet is to eat the best foods you can, understanding that you might need to compromise on organic or buy conventionally raised meat sometimes. Don’t sell yourself short, but also don’t let perfect be the enemy of good.

I started Primal Kitchen in order to make healthy eating easier and more delicious. What started out as just mayo has blossomed into an entire line of better-for-you condiments, sauces, oils, and dressings. Selfishly, I was sick of having to make all my own condiments at home. I also heard over and over from people in the Primal community that convenience was a major barrier to fully embracing a Primal way of eating. So, I made products with avocado oil and without refined sugar, seed oils, or other questionable ingredients—products that make meat and vegetables taste good. Now, if you do have to compromise, it won’t be on flavor. 

As I said, I think diet is the foundation of good health. If you’re new to the Primal Blueprint, start with Laws #1 and #2. To learn more about the other pillars of health, check out the Primal Blueprint movement and lifestyle laws. 

The post What Is a Primal Diet? appeared first on Mark’s Daily Apple.

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

Derek Lunsford etched his name in bodybuilding record books by becoming the first two-division champion in the 59-year history of the Mr. Olympia contest. Coming off that life-changing victory in Orlando, FL that earned him the most coveted title in the sport and a lucrative $400,000 prize, the 18th member of the exclusive Mr. Olympia club paid homage to some of the all-time greats by visiting one of the most well-known gyms in the country: the Bev Francis Powerhouse Gym.

Located in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a training ground for household names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube page on Nov. 16, 2023, Lunsford shared highlights from his intense back workout at the iconic gym better known as the “East Coast Mecca.”

Before he dove into his training session, Lunsford spent time with Bev Francis Powerhouse Gym owner and IFBB Pro League head judge Steve Weinberger. The 2021 212 Olympia winner signed a few autographs and discussed his mindset with Weinberger, who’s witnessed how former champions handle the post-victory phase differently.

“Your competition holds you accountable,” Lunsford explained. “These guys are hungry, so literally from the time I stepped off stage this past week, I’ve already been back at the gym training, talking to Hany [Rambod], making sure we’re versing out of this appropriately.”

After reminiscing about his first trip to Bev Francis Powerhouse Gym in 2020 and reflecting upon how much his life has changed, Lunsford shifted his attention to training his lats and other back muscles. The workout begins at the 10:40 mark of the video.

Close-Grip Cable Lat Pulldown

Lunsford’s back session began with close-grip cable lat pulldowns. Leaning back slightly throughout the movement, he allowed the weight to completely stretch his lats on the way up before pulling down and squeezing at the bottom.

Rather than performing a high number of sets like he normally would, Lunsford took a different approach during his day at the East Coast Mecca. Between the impact of traveling and having so many machines at his disposal, he opted to do more exercises, capping the number of sets of close-grip lat pulldowns at four.

Wide-Grip Lat Pulldown Machine

Next, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Grasping the handles with a pronated (palms-down) grip, he started with a warm-up set using a 45-pound (20.4-kilogram) plate per side. After completing 15 slow-and-controlled reps, he doubled the weight for his second set.

Inspired by the variety of gym equipment available in training facilities he’s used recently, Lunsford shared some insight about one of his personal goals.

“I went to Ronnie’s gym the other day and saw his gym and it just fires me up for me to have my own gym in Clearwater,” the Florida resident said. “Just have it right there 15 to 20 minutes from the house, and get to pick out all the best pieces of equipment that’s going to help me be my best. I just really can’t wait.”

Lunsford wrapped up this portion of the workout with a third set of wide-grip lat pulldowns using 115 pounds (52.1 kilograms) worth of plates on each side.

Neutral-Grip Lat Pulldown Machine

Sticking with the same machine, Lunsford simply switched his grip to get a different stimulus. After performing close- and wide-grip versions of lat pulldowns, he utilized a neutral grip to “light up” his lats without placing too much stress on his wrists.

Just as he did with the first two variations, Lunsford executed three sets of this exercise. Having achieved a noticeable pump that brought out the striations in his biceps, shoulders, and chest, the recently crowned champion moved on to the row-based portion of his back session.

[Related: Best Bodybuilding Supplements for Muscle Mass, Fat Loss, and More]

Chest-Supported Incline Row Machine

Lunsford chose a chest-supported incline row machine as his first method of attacking the upper part of his posterior chain. With his chest firmly against the pad, his feet anchored on the platform, and his body leaned slightly forward, Lunsford took hold of the handles and engaged his rhomboids, lats, and rear deltoids to perform the pull-based movement.

Before he hit his fourth set, the king of the Men’s Open division detailed how and why he changed his grip during this exercise.

“The first one I went a little bit wider and I tried to tuck my hands a little bit underneath,” Lunsford explained. “It wasn’t a complete reverse-grip row, but that was what I was trying to mimic. The last two sets we’re going to do a little bit closer with a neutral grip so they just hit a little bit different angles of the back.”

T-Bar Row

To get his core more involved, Lunsford left the chest-supported row machine behind for a back-day classic: the T-bar row. Starting with a pair of 45-pound plates, he maintained a slight bend in his knees and a neutral spine as he drove his elbows back and squeezed at the top of the movement.

Lunsford completed sets of 15 reps, noting the difference in intensity due to him being roughly two weeks removed from competing.

“Now is the time after a show that you don’t go too heavy and you really focus on the squeeze, the stretch, and the contraction,” he explained. “Just getting that good mind-muscle connection in all of your reps, all of your sets, all of your exercises.”

Lunsford said he plans to train in this manner in the short term to build up strength and keep his muscles healthy. However, he will ramp up the weight and go heavier in about two to three months.

Chest-Supported Seated Row Machine

After performing an angled chest-supported row earlier, Lunsford went with a vertical version. Seated with his chest against the pad, he worked with a 45-pound plate on each side to get a huge pump in his lats. This set the stage for another seated row variation.

Cable Seated Row

Lunsford’s penultimate exercise was a traditional cable seated row. He trained unilaterally by using independent handles, making sure to squeeze his shoulder blades together for the ultimate contraction. Looking every bit the part of a Mr. Olympia winner, Lunsford ramped up the weight for his final sets before he moved on to his final exercise.

Low Row Machine

A low-row machine allowed Lunsford to target his lats and rhomboids, as well as his middle and lower trapezius. He wrapped up his workout with several sets of this strength- and muscle-building movement, ensuring to maintain complete control of the weight to maximize time under tension.

Mr. Olympia-Level Back Workout

Although the 2023 Mr. Olympia winner didn’t go heavy on any of his exercises, he certainly put in some serious work at one of the most iconic training grounds. Between three lat pulldown variations and five rowing movements, Lunsford’s back workout will surely leave you feeling like you’re ready to walk across the stage.

• Close-Grip Cable Lat Pulldown
• Wide-Grip Lat Pulldown Machine
• Neutral-Grip Lat Pulldown Machine
• Chest-Supported Incline Row Machine
• T-Bar Row
• Chest-Supported Seated Row Machine
• Cable Seated Row
• Low Row Machine

Derek Lunsford clearly has an appreciation for how far he’s come during his journey as a pro bodybuilder. Humble yet still ultra-competitive, the first two-division champion in Olympia history has the physique and mindset needed to remain at the top of the Men’s Open division for the foreseeable future.

Featured Image: Derek Lunsford / YouTube

The post New Mr. Olympia Derek Lunsford Trains Back at Legendary Bev Francis Powerhouse Gym appeared first on Breaking Muscle.

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

As an ISSA-certified personal trainer with a home gym setup of my own, I believe there are a few essential pieces of equipment you need to succeed in smashing your goals: a reliable barbell, a sturdy squat rack, and a high-quality weight bench (plus some bumper plates and dumbbells). While you don’t necessarily have to go the adjustable route with your dumbbells, investing in an adjustable weight bench is a smart strategy to maximize your exercise options. After all, true FID benches (flat, incline, decline) allow you to train your chest, back, shoulders, and other target areas from just about any angle, which can go a long way in helping you achieve your strength- and muscle-building goals.

When it comes to the adjustable bench market, however, it’s not always easy to find a solution that satisfies all the requirements our Breaking Muscle team of certified personal trainers, strength and conditioning coaches, and CrossFitters look for — including construction quality, portability, and ease of use — and still provides great value. But thanks to some clever design work by REP Fitness, you can enjoy the flexibility of a dozen ladder-style adjustments and the comfort of a gap-free lifting experience simultaneously. 

In this REP BlackWing adjustable bench review, we’ll break down how one of the industry’s most innovative manufacturers blended the best features from its top models into a beastly bench that’s built like a tank and performs like a boss.

Key Takeaways

• The BlackWing Adjustable Bench combines the ladder-style adjustments from the REP Fitness AB-5200 with the redesigned ZeroGap seat technology from the REP AB-5000 to give you the best of both worlds in one well-built bench.
• The REP Fitness BlackWing comes in two different pad widths (12.2 or 14 inches), has a weight capacity of 1,000 pounds, and meets International Powerlifting Federation (IPF) competition height standards, making it well-suited for powerlifters and broadly built athletes.
• Available in six colors, this zero-gap bench can be stored upright to leave more room for your power rack, weightlifting accessories, and other home gym equipment.

REP Fitness BlackWing Adjustable Bench

4.5

• Dimensions: 17.2” H x 59.5” L x 25.8” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, CleanGrip Vinyl
• Warranty: 10-year frame warranty, three-year sewn item warranty

Check Price

REP BlackWing Adjustable Bench Pros

• The BlackWing is ultra-versatile, as it can be utilized as a flat bench, incline bench, or decline bench. Not only can you use the ladder-style system on the back pad to choose from 12 different angles, but you can also use the pop-pin adjustment on the seat pad to switch between six angles ranging from -10 degrees to 45 degrees.
• REP’s patented ZeroGap feature removes a potential distraction by ensuring you’ll never have to deal with an annoying gap between the seat and back pads. This unique technology particularly comes in handy when performing a flat bench press, as you’ll be seamlessly supported from end to end.
• This heavy-duty FID bench is built to last using 11-gauge steel for the frame and REP’s new CleanGrip material for the padding. The Colorado-based company also deserves credit for giving the BlackWing a premium appearance with high-end finishes like stainless-steel knurled handles and laser-cut logos.

REP BlackWing Adjustable Bench Cons

• Although the BlackWing brings a lot of useful features to the table, a $600 price tag might make it too expensive for some people. If you’re working with a tighter gym equipment budget, the REP AB-3000 is a rock-solid FID bench that costs nearly half the price.
• While it’s designed to be stored vertically, this adjustable bench doesn’t exactly earn top marks for portability. Tipping the scales at 131 pounds, the BlackWing requires some strength and patience to maneuver, which can become bothersome if you move your bench around often.
• The optional leg roller attachment felt more like an afterthought to our testing team, as it doesn’t seem to be made from the same high-quality materials as the bench itself. Plus, while it performed adequately for sit-ups and crunches, it fell short of expectations as a Nordic curl solution.

Our Breaking Muscle Team has ample experience trying out every position on a variety of adjustable benches to perform lifts like the bench press, overhead press, and flye variations. Assessing factors such as construction quality, portability, and padding, we developed a proprietary scoring system to rank critical components that make up a great bench.

REP BlackWing Adjustable Bench Rating

Our Breaking Muscle Team has ample experience trying out every position on a variety of adjustable benches to perform lifts like the bench press, overhead press, and flye variations. Assessing factors such as construction quality, portability, and padding, we developed a proprietary scoring system to rank critical components that make up a great bench.

Here’s how the REP BlackWing scored in each category:

REP BlackWing Adjustable Bench In-Depth Review

Though it’s certainly not the most budget-friendly bench, the BlackWing undoubtedly delivers rock-solid value. REP carefully crafted a high-end piece of gym equipment that stands out for its versatility, durability, and build quality. Despite a hefty price tag and a fairly large footprint, we firmly believe it’s a worthwhile investment for serious lifters looking to level up their home gym setup. 

Price and Value

REP priced the BlackWing at about $600, higher than their other adjustable bench models. For comparison, the latest version of the AB-5200 starts at $549.99, while the AB-5000 is on sale for $449.99, as of this writing. Keep in mind that the wide pad option costs an additional $20, and the leg roller attachment is sold separately for about $110.

From a competitor standpoint, the Rogue Adjustable Bench 3.0 — which does have a small gap between the seat pad and back pad — normally costs about the same ($595) as the BlackWing. Meanwhile, the TITAN Series Adjustable FID Bench by Titan Fitness is normally priced at $529.99 but only has a weight capacity of 600 pounds.

Although the BlackWing may not fit everyone’s budget, it still brings great value. Not only do you get a true FID bench that has a seemingly endless array of adjustment possibilities, but you also get REP’s patented ZeroGap seat technology. As someone who’s all about getting the most bang for your muscle-building buck, I think the BlackWing boasts more than enough strengths to justify its higher-end price tag. Our testing team rated it 4.5 out of 5 stars for price and value.

Construction Quality

“Stable” is the word that immediately came to mind for our testing team when trying out the BlackWing. REP used premium materials to produce a top-notch bench that feels more than capable of withstanding all your workouts for years to come. Made from 11-gauge steel, the BlackWing’s frame is a rock-solid piece of engineering, providing excellent stability and overall support.

REP devoted ample attention to the finer details, too. Instead of using plastic adjustment knobs like they do on the AB-5000, they opted for stainless steel on the BlackWing. A knurled, stainless-steel handle not only makes the bench easier to maneuver thanks to its excellent grip-ability, but it also adds to the BlackWing’s premium aesthetic. 

REP also improved the user experience by including knurled handles for adjusting the incline and using laser-cut numbers on the frame so you can easily see which angle you have the back pad set to. Meanwhile, grooved rubber feet give the bench added stability by keeping it firmly anchored to the floor. Plus, you can choose from five frame color options (metallic black, white, red, blue, army green, or matte black) to ensure your bench fits in with the rest of your home gym setup. 

Both the seat pads and back pads come covered in REP’s new CleanGrip vinyl, which our testing team believes is the best material the company has used to date. Extra grippy and easy to clean, it’s exactly the type of vinyl lifters look for, as a grippy material can prevent you from sliding around on the bench and feeling unstable and unsafe.

As someone who utilizes an adjustable bench for everything from dumbbell chest flyes to rows to overhead presses, I believe nothing is worse than laying down on one that feels slippery or has tears in it. The thick, matte vinyl REP used on the BlackWing is the type of design decision that helped this bench earn all 5 stars for construction quality.

Delivery and Assembly

With free shipping on all orders, REP makes the ordering process a little more budget-friendly. Our testing team did not encounter any delivery issues, which speaks volumes about how well the bench was packaged and handled.

Assembling the BlackWing did take some time (around 20 minutes). Our product testers, who have assembled hundreds of pieces of gym equipment, consider this to be on par for a fully adjustable bench. However, REP did not include any tools to assist with this process. To bring your BlackWing to life, you will need to have a ratchet and sockets on hand, as well as a little bit of patience to put all the pieces in place.

Overall, we scored this bench a 4.5 out of 5 stars for delivery and assembly.

Dimensions

Definitely on the larger side, a fully assembled BlackWing measures 59.5 inches long, 25.8 inches wide, and 17.2 inches tall, putting it firmly within the IPF competition standard. Weighing in at 131 pounds, it’s also quite heavy compared to some of REP’s other benches. For example, the AB-5000 is 20 pounds lighter, and the AB-5100 tips the scales at 95 pounds.

Meanwhile, the BlackWing comes stock with 12.2-inch-wide pads that can be upgraded to 14 inches for an additional $20. While the standard option compares favorably to something like the Titan Series Adjustable Bench (which comes with a 12-inch-wide pad), the BlackWing is 1.2 inches wider than the Rogue Adjustable Bench 3.0. For more sizable athletes, having that option is a big benefit from a comfort and performance standpoint, as a wider back pad will provide more support. However, keep in mind that the 14-inch-wide pads are not compliant with IPF rules, as the width cannot exceed 12.6 inches.

The design of the front and rear feet add to the overall stability of this heavy-duty bench. The front foot measures 14.8 inches wide, which gives better anchoring and seems to be the inspiration behind the BlackWing’s name. All in all, we scored this bench 4 out of 5 stars for dimensions, with the weight being one of the only drawbacks.

Padding

Thin padding can lead to thin patience for lifters. After all, no one wants to lie down on a bench and feel as if the metal frame is digging into their back. Luckily, the BlackWing has thick cushioning that puts our team of testers in a comfortable position to execute all of their lifts.

Moreover, the padding is wrapped in dense CleanGrip vinyl that looks and feels better than other types of vinyl REP has used on their benches. Not only is the matte black material extra grippy, but it’s also a breeze to clean. So, even if you’re breaking a serious sweat in your garage gym, you won’t have to worry about your bench suffering any surface damage as long as you wipe it down after your last rep.

From a padding perspective, we scored the BlackWing 5 out of 5 stars.

Footprint and Portability

Based on its dimensions, the BlackWing has a fairly sizable footprint of 10.7 square feet. In fact, at 59.5 inches long, it’s well ahead of other REP benches and is one of the longest adjustable benches on the market. While the AB-5200 is just an inch shorter, the AB-5100 is five inches shorter than the BlackWing, with the AB-5000 falling right in the middle at 57 inches long.

Those dimensions, along with weighing 131 pounds, make the BlackWing a bit tricky to move around and store vertically without a little bit of effort. Still, our testers appreciated the knurled handle and rollers for helping take some of the burden off. If you want to store the BlackWing vertically, you’ll need to have at least 3.1 square feet of space to accommodate it. Luckily, the bench’s closed ladder system also assists with the storage process, as it prevents the arm of the back pad from sliding out of place when the bench is placed upright.

Overall, having the ability to reduce the bench’s footprint by over a third is a big benefit for home gym owners with limited space. However, because of its large footprint and heavy frame, the BlackWing scored 4 out of 5 stars for footprint and portability.

Performance and Ease of Use

Is the juice worth the squeeze with the BlackWing? Based on our testers’ experiences, it met the bar from a performance standpoint. REP hit a home run with its new adjustment systems, making it simple to slide the seat back and forth using the Zero-Gap feature that’s made their AB-5000 model particularly popular.

Noticeably lighter and less bulky than its predecessor, our team was impressed with the way REP implemented the unique spring-loaded pop-pin and ratcheting system to make smooth and secure adjustments to the seat pad. Though similar to the system used on the AB-5000, they felt it was a clear upgrade and easier to use.

Most importantly, the BlackWing provided a stable platform for our testers to perform everything from spider curls to chest-supported dumbbell rows. Having a sturdy bench that can go from a flat position to being tilted back to -8 degrees in a matter of seconds without any hiccups should give you peace of mind and plenty of confidence heading into your workout. The BlackWing received all 5 stars for its strong performance and user-friendly design.

Incline Levels

As a true FID bench, the BlackWing gives you the option to train on a flat bench, on an incline, or at a decline. By incorporating a closed ladder-style adjustment system, REP made it possible to choose from 12 different back pad angles ranging between -8 to 85 degrees. Besides the ample angle choices, the testers also enjoyed the added sturdiness of having the adjustment arms located inside the ladder rail. This helped reduce any wobble that would have occurred at incline angles, and in my experience, this is a common issue with cheaper benches.

In addition, REP designed the seat pad to be able to go from -10 to 45 degrees. That type of range separates the BlackWing from other adjustable benches like the AB-3000, which has five seat pad adjustments, and the Rogue Adjustable Bench 3.0, which only has three angle choices for the seat pad (0, 15, and 30 degrees).

Overall, this is where the BlackWing truly shines the most. Whether you want to get stronger on the incline press, develop your delts from an upright position, or build your lower chest on a decline, you have the ultimate tool to get the job done. We scored the BlackWing 5 out of 5 stars in this area.

Available Attachments

You can take your BlackWing experience to new heights if you’re willing to pay the right price. For about $110, you can purchase the optional leg roller attachment that was specifically designed to fit with this ultra-versatile, ultra-stable adjustable bench. However, you should temper your expectations about just how functional the attachment is.

Although our testers were eager to test the roller’s ability to perform Nordic curls, they were ultimately left disappointed by the experience. Between thin foam and a lack of a toe kick plate, the roller proved to be less than ideal for executing this brutal hamstring exercise. Plus, even with the 14-inch-wide version, our testers found the back pad to be too thin for the BlackWing to be a true Nordic bench.

That said, the attachment isn’t a total bust, as you can use it to develop your abdominal muscles with sit-ups, crunches, and other core exercises. Ultimately, though, the roller didn’t receive the same attention to detail from REP as the star of the show. Compared to the BlackWing itself, the materials used on the roller — like the use of plastic knobs over stainless steel — felt a notch below. For those reasons, this bench received 4 out of 5 stars in this category.

Warranty

REP Fitness includes a 10-year warranty on bench frames, along with a one-year warranty on sewn items. While that gives you a solid window to utilize the BlackWing and still be covered, the policy isn’t quite as good as some of REP’s competitors.

Rogue, for example, offers a limited lifetime warranty on frames that voids if a product has been damaged due to negligent or faulty use, alteration, maintenance, storage, or handling by the user. Plus, it provides a three-year warranty on sewn items — a two-year leg up on REP.

Meanwhile, Force USA stands behind its frames with a lifetime warranty, along with a 10-year policy on moving parts and one year of coverage for upholstery and attachments. This applies to equipment used exclusively in private indoor home settings, such as basements and garages.

So, although REP’s warranty policy is solid, it falls short of some of its competitors. Because of that, we scored the BlackWing 4 out of 5 stars in this category.

REP BlackWing Adjustable Bench Specs

From its IPF-compliant height to its stainless steel finishes, the BlackWing offers many attractive features in one well-built package (or bench, in this case). REP designed this bench to handle heavy loads over and over again by utilizing high-quality materials that should have no trouble holding up over time. Here are the complete specs for the BlackWing, starting with a full breakdown of its dimensions and ending with a closer look at its compatibility with attachments. 

Dimensions

The REP BlackWing measures 59.5 inches long, 25.8 inches wide, and 17.2 inches tall for a total footprint of 10.7 square feet. This 131-pound FID bench has a seat pad length of 15.6 inches with a 38.2-inch long back pad that’s available in two different widths (12.2 inches or 14 inches). So, whether you’re a broad athlete who needs wide pads or someone on the smaller side who needs the standard size, the BlackWing can be tailored to your body type.

Looking below, the front foot is 14.8 inches wide, with the rear foot measuring 10 inches wider. The front handle is 6.9 inches long with a diameter of 25 millimeters.

Materials

REP spared no expense when it came to the BlackWing’s construction. Made with 11-gauge steel, this bench is built to take a pounding — and continue performing. Plus, REP smartly swapped the AB-5000’s plastic adjustment knobs for stainless steel ones that look (and feel) like a clear upgrade.

Meanwhile, the seat and bench pads are covered in the company’s new CleanGrip matte vinyl, which is thicker and seems more durable than previous vinyl produced by REP.

Weight Capacity

The REP Fitness BlackWing has a weight capacity of 1,000 pounds. This is the same rating as the AB-3000, which we consider one of the best values for a budget-friendly home gym bench. On the other hand, the REP AB-4100 only has a weight capacity of 700 pounds.

Compatible Attachments

REP designed an optional Leg Roller Attachment specifically for this bench. You can insert the attachment into the built-in receiving post on the BlackWing’s back frame to perform core exercises, decline presses, and Nordic hamstring curls. 

Keep in mind that the attachment is not included when you purchase the bench. The leg roller is sold separately for about $110. 

REP BlackWing Adjustable Bench Customer Reviews

It’s no surprise that the BlackWing has garnered almost unanimous 5-star reviews on REP’s website based on its specs, versatility, and performance. Although several users highlighted how heavy the bench is, the impressive build quality and ability to have a zero-gap lifting experience stood out as overwhelming positives. 

Described as “exceptional” and “amazingly sturdy” in separate reviews, the BlackWing’s high-end finishes and fine details make it a home run in the eyes of just about everyone who provided feedback on REP’s website.

REP BlackWing vs. Rogue Adjustable Bench 3.0

The Rogue vs REP adjustable bench battle comes down to a few key factors. From a price perspective, the BlackWing is right on par with Rogue’s Adjustable Bench 3.0, which costs just under $600 for the standard model. However, that figure jumps to $695 for the stainless steel version — nearly $100 more than the $600 BlackWing. 

Still, you get more flexibility with REP’s newest bench, as you can change between 12 back pad angles compared to just 10 for the Adjustable Bench 3.0. While both benches allow you to set the seat pad angle at 0, 15, and 30 degrees, the BlackWing offers more versatility with three more angles (-10, 8, and 45 degrees). 

One major difference to consider is whether you prefer your gym equipment to be made in the USA. If so, you’ll want to go with Rogue, as REP manufactures a majority of their products in China. Still, that’s not necessarily a knock on the BlackWing (or any of REP’s benches), as we’ve consistently found them to be well-constructed and well-performing.

Rogue Adjustable Bench 3.0

• Dimensions: 17.5” H x 52” L x 11” W
• Weight capacity: 1,000 pounds
• Materials: 11-gauge steel, vinyl cover, rubber feet
• Warranty: Limited lifetime on the frame

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Final Verdict: Is the REP BlackWing Adjustable Bench Worth It?

If you value versatility, it’s hard not to put the REP BlackWing at the top of the best adjustable bench list. With 72 potential combinations and zero gaps, you can get creative with your workouts and never have to worry about not feeling fully supported. Plus, even though the leg roller attachment lacked the same polish as the bench itself, it still gives you even more exercise options.

Of course, the BlackWing’s $600 price tag puts it more in the premium bench category than the budget-friendly one. But between its excellent construction and ability to do anything you could ask for (and more), it’s worth paying a little more for a truly unique adjustable bench that might just be REP’s finest design work to date.

FAQs

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After winning the first of two scored rounds in her division, Missy Truscott appeared well on her way to securing her third Fitness Olympia title at the 2023 Olympia.

Then the nightmare began.

Truscott’s dream of becoming a three-time champion dissipated during the performance round due to a devastating set of injuries that left her in a tremendous amount of pain and unable to complete her routine. On Nov. 11, 2023, the decorated Fitness competitor discussed the extent of the damage in a video posted on her YouTube page, revealing she suffered not only a torn ACL but also meniscus tears on both sides of her left knee.

In the aftermath of her heartbreaking experience in Orlando, FL, Truscott admitted to dealing with “excruciating” pain in her left quadriceps and left knee. Worried that she may have also torn her quad on stage, she was able to breathe a small sigh of relief after receiving her MRI results.

Although Truscott’s surgeon informed her that she tore her left anterior cruciate ligament (ACL) and meniscus on both the outside and inside of the same knee, the two-time Fitness Olympia winner avoided the worst-case scenario.

“The quad is intact, so I’m extremely happy about that,” Truscott explained. “I feel like there is light at the end of the tunnel here. My surgeon is very confident that I will make a full recovery. It’s just going to take some time.”

With her prehab and post-op rehab already scheduled, Truscott will have surgery “in the near future” to fix her damaged knee ligaments. Facing a tough road to recovery that should take several months, she expressed gratitude for all the support she’s received in the wake of her significant setback.

[Related: 5 Exercises to Help Athletes (Possibly) Prevent Injury]

Although she seemed optimistic about the future, Truscott didn’t have quite the same cheery attitude about a controversial move made by one of her peers.

During her fitness routine, 2021 Fitness Olympia champion Whitney Jones threw a shark prop off a pole — an act Truscott deemed “petty” and “beneath a champion.” Considering Truscott’s Team Apex Training logo includes a great white shark, it certainly seems Jones made a conscious decision to incorporate the reigning champion’s signature animal in a degrading manner.

“You wouldn’t see Chris Bumstead bring a dinosaur to the press conference, or Derek Lunsford bring a wolf to the press conference,” Truscott said. “I think she tried to take a shot at me and totally missed.”

Ultimately, though, the well-respected former champion took a bigger-picture approach when speaking about the future of the sport.

“I’ve made a career out of bodybuilding and I’m so excited to see that the IFBB Fitness division is growing,” Truscott said. “We have a lot of talented women coming into the sport and I’m super excited to see this year how much it’s going to grow.”

Vowing to return better than ever, Truscott does not have to worry about qualifying for the 2024 Olympia thanks to her former champion status. However, it will be interesting to see if the apparent rivalry between her and Jones continues whenever the two Fitness competitors share the stage again.

Featured Image: Missy Truscott / YouTube

The post Missy Truscott Suffered Dual Meniscus Tears and a Ruptured ACL During the 2023 Fitness Olympia appeared first on Breaking Muscle.

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From protecting your hands to lifting heavier weights, the solution to finding the best lifting straps is to just randomly pick a pair and get back to your workout, right? 

Wrong.

Straps are way more complicated than they appear. From weight capacity to color and material, each of the five different styles has its own best use cases. We’re here to help you decide which ones will suit you best.

How We Chose the Best Lifting Straps

The Breaking Muscle team features a roster of powerlifters, Olympic weightlifters, CrossFitters, strength and conditioning coaches, and certified personal trainers. Across the board, we’ve tested over a dozen lifting straps from various brands and evaluated their durability, grippiness, and how connected we felt to the bar when lifting. Down below, you’ll find our top choices to help you figure out which straps are the best fit for you and your training style.

Our Top Picks for the Best Lifting Straps

• Best Lifting Straps Overall: Iron Bull Strength Unleash Lifting Straps
• Best Figure 8 Lifting Straps: DMOOSE Figure 8 Lifting Straps
• Best Lifting Straps for Deadlifts: Jerkfit Death Grips
• Best Lifting Straps With Hooks: DMOOSE Weightlifting Hooks
• Best Lifting Straps for Small Wrists: Element 26 Weightlifting Straps
• Best Lifting Straps on Amazon: Harbinger Padded Cotton Lifting Straps
• Best Leather Lifting Straps: Rogue Treated Leather Straps
• Best Olympic Lifting Straps: Gymreapers Olympic Lifting Straps
• Best Budget Lifting Straps: DMOOSE Lifting Straps
• Best Lifting Straps for Powerlifting: Iron Bull Strength Premium Lifting Straps

Best Lifting Straps Overall: Iron Bull Strength Unleash Lifting Straps

Iron Bull Strength Unleash Lifting Straps

4.5

• Material: Nylon
• Style: Traditional
• Length: 24 inches
• Padding: 5mm neoprene

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The Iron Bull Strength Unleash Lifting Straps are our top pick overall. They’re made from high-quality nylon, a durable and resilient material that doesn’t stretch or tear easily. This means they can withstand heavy loads and intense workouts. And unlike cotton or leather straps, nylon straps don’t tend to fray or rot over time. These straps will last you for years of lifting without losing their shape or strength.

Thanks to their traditional “lasso” design, you can tighten or loosen them as you wish, depending on the thickness of your wrists and the diameter of the bar. This ensures a secure and comfortable grip on the bar, preventing any slippage or movement. 

The Unleash Lifting Straps have soft and thick neoprene padding that cushions your wrists and prevents any abrasion or irritation. Neoprene is a synthetic rubber, the same material in almost all the best knee sleeves, that is flexible and supportive. It provides a smooth and soft surface for your wrists, reducing some of the pressure while distributing the weight more evenly. 

Unfortunately, the Unleash straps are less comfortable than cotton straps, especially in hot and humid conditions. They’re made from nylon, a synthetic material that doesn’t breathe well, which traps heat and moisture. They also have poor absorption, which can cause a layer of sweat to build up on your wrists and affect the placement of your straps and comfort. Sweat can cause bacteria and odor to build up on your straps, which can be unpleasant and unhygienic. You’ll need to wash your nylon straps regularly to keep them clean and fresh.

These straps are traditional (lasso) lifting straps, so you loop them around your wrists and then wrap them around the bar several times to create a tight and secure connection. However, this process requires some skill and practice. At first, it will be awkward and time-consuming, but after a while, you should get the hang of it. 

RELATED: Weight Lifting Straps: What They Are, When and Why to Use Them

Best Figure 8 Lifting Straps: DMOOSE Figure 8 Lifting Straps

DMoose Figure 8 Straps

4.2

• Material: Cotton
• Style: Figure 8
• Length: Length isn’t listed, but they are 6 to 7.5 inches wide
• Padding: None

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The main advantage of Figure 8 straps is that they’re easy to use. Simply loop one end around your wrist, bring your hand close to the bar, and feed your hand through the other loop. Bring your hands inwards to grab the bar for the straps to become tight, creating a secure grip that won’t slip or loosen during lifts. To remove them, just reverse the process and slide them off your wrists — no need to fumble with long straps again!

The DMOOSE Figure 8 Lifting Straps are made of high-quality cotton that’s soft and durable. Cotton is breathable and doesn’t irritate your skin or cause excessive sweating, so you’ll have a better grip whether you’re lifting a barbell, kettlebell, or axle bar. 

They’re also machine-washable, so you can keep them clean and fresh. The DMOOSE Figure 8 Lifting Straps offer three sizes (small, medium, or large) to suit your wrist and hand size. The size chart on their website is clear and will help you find the right fit.

The DMOOSE Figure 8 Lifting Straps don’t have any padding or cushioning for your wrists. This means they might dig into your skin and cause discomfort or bruising, especially if you lift heavy weights or use them for high-rep sets. I’ve even seen some elite-level lifters end up with small skin tears because they’re deadlifting massive weights. If you have sensitive wrists or prefer more comfort, you may want to look for straps with wrist padding, like the Element 26’s.

Remember how they’re easy to use? Well, that’s after you learn how to use them. Most beginners find figure 8 straps awkward to use at first due to incorrect use. Even when used properly, they can still feel unnatural as the load is held outside your hands instead of in line with them. As a result, you may need some time to get used to them, especially if you’re accustomed to traditional straps. 

Finally, figure 8 straps aren’t a one-size-fits-all. They require the correct size to function correctly, so you won’t get the optimal grip and support from the straps if you choose a size that is too big or too small. Make sure to measure your wrist and hand size carefully and follow the size chart on their website before buying.

Best Lifting Straps for Deadlifts: Jerkfit Death Grips

Jerkfit Death Grips

4.3

• Material: PVC rubber
• Style: Grips
• Length: Not listed
• Padding: Neoprene

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Our Breaking Muscle product tester found the Jerkfit Death Grips fast and easy to use. Unlike other straps that require you to wrap them around the bar multiple times, the Death Grips attach to your wrist with a velcro strap, and then you wrap the rubber flap around the bar — trapping the bar between the grips and your palms. When used on deadlifts, they avoid the hassle of fiddling with a longer strap during your setup. They also save time, especially when used for deadlifts in timed workouts like those seen in CrossFit.

When they tried them in a workout, our team member was impressed by the grip. They felt connected to the bar during their deadlifts and pulled heavy weights that they would have felt slipping without them. When used on pull-ups and dumbbell exercises, they found the grips held up well without slipping. This is due to their unique PVC rubber construction and neoprene padding. During the entire test, their comfort surprised our product tester, and they loved how intuitive they were to use.

One of the drawbacks of the Jerkfit Death Grips is that they can take some time to get used to, especially if you’re not familiar with using lifting straps. The Death Grips are a little bulky because of the neoprene pad, so they can initially feel awkward. Compared to traditional lifting straps, the pad size is larger with more stitching, resulting in a higher risk of loose threads than other straps. You may need to trim or burn off any loose threads that you notice on your straps to prevent them from getting worse.

The other downside of the Jerkfit Death Grips is the cost. At the time of writing, the Death Grips cost $39.95 per pair. This price is more than double that of other quality straps in this article, like the DMOOSE budget-friendly straps. While the Death Grips offer a lot of value and quality for their price, they may not be affordable or worth it for everyone.

RELATED: Best CrossFit Shoes for Flat Feet, Wide Feet, and More (2023)

Best Lifting Straps With Hooks: DMOOSE Weightlifting Hooks

DMoose Lifting Hooks

3.8

• Material: Rubber-coated stainless steel hooks, nylon strap
• Style: Hooks
• Length: 3.7 inches
• Padding: 8mm neoprene

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Unlike other lifting straps that require you to wrap them around the bar multiple times, these hooks are nearly effortless to apply. Put them on your wrists, tighten the velcro strap, hook them onto the bar, and voilà! 

Straps this easy to use saves you time and avoids the hassle of resetting your straps, especially when switching between different exercises or weights. For ease and speed, I find hooks are better than any other strap type while not interfering much with your grip or wrist mobility.

These hooks are versatile and can be used for various types of implements. They’re suitable for barbell lifts such as deadlifts, shrugs, or rows, as well as using them on pull-up bars. They play nice with cable machine attachments, and one customer even mentioned they use them on their rowing machine handles to combat grip fatigue. 

RELATED: Best Rowing Machines for Beginners, Small Spaces, Seniors, and More

I’m pleasantly surprised by their construction. The actual hooks of the Weightlifting Hooks are made from reinforced stainless steel with a non-slip rubberized coating. This means they should have no problem handling weights up to the listed capacity. 

They’re 3.3 inches wide and have a deep curve that ensures a stable and secure grip on the bar. Unlike narrow or shallow hooks, the DMOOSEs will prevent the bar from tipping or slipping out of your hands, which could cause injuries or, at the very least, compromise your form.

These hooks have a maximum weight capacity of 600 pounds, which might be a limitation for some advanced lifters who want to lift heavier weights. If you exceed this limit, you risk damaging the hooks or injuring yourself — consider the best lifting straps for powerlifting from Iron Bull Strength instead.

The Weightlifting Hooks might cause your wrists to sweat more than usual, especially in hot or humid conditions. The thick neoprene padding is extra-wide to cover your wrist area and the lower part of your palm, but this results in a large non-breathable area of skin. Further, the velcro strap must be cinched extra tight to avoid getting pulled off from heavy weights resting in the hooks. While it’s unlikely that either of these will cause a structural issue with the hooks, the excessive sweat can make them uncomfortable or unhygienic unless you wash them often.

Unfortunately, the hooks are fixed in place and don’t have any adjustment options. This means that they might only fit average hand sizes correctly. For those with extra small or large hands, the hooks might be too close to your fingertips or wrists, respectively. In turn, this can negatively affect your grip strength or comfort level.

Best Lifting Straps for Small Wrists: Element 26 Weightlifting Straps

Element 26 Weight Lifting Straps

3.5

• Material: Cotton
• Style: Traditional
• Length: 23 inches
• Padding: 5mm neoprene

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The defining feature of the Element 26 Weightlifting Straps is the traditional lasso style, meaning they have a closed loop at one end where the free end feeds into them. This strap style is great for small wrists because it allows you to adjust the size until the strap matches your preference. You can also easily switch between different exercises without re-adjusting them. Overall, lasso-style straps are more secure and stable than other straps, such as Olympic lifting or hooks.

Another pro of the Element 26 Weightlifting Straps is that they’re 23 inches long. This length is ideal for lifting straps for a couple of reasons. First, it makes it easier to wrap the straps with a single hand, especially your non-dominant side. Second, the 23-inch length is compatible with a wider range of barbells; axle bars have a noticeably larger diameter than Olympic barbells, so the longer material gives you get more wraps around the bar for a more secure grip — this is helpful for those with smaller wrists and hands that would otherwise struggle with thicker bars.

The Element 26 Weightlifting Straps have comfortable neoprene padding inside the loop around your wrist. Neoprene is a soft and flexible material that provides cushioning and support for your wrist, reducing the pressure that can cause discomfort and pain to your wrists during heavy lifting.

One of the cons of the Element 26 Weightlifting Straps is that they have left and right indicators on the loop around your wrist. These indicators are supposed to help you put on the straps correctly, but they’re actually redundant and unnecessary. Lasso-style straps have a closed loop on one end, and whether the free end is fed through the left or right side determines which hand they belong on. Since there is no difference between the left and right straps, except for the indicator, this feature is basically just a gimmick that adds little value to the straps.

Another con of the Element 26 Weightlifting Straps is that they are made of cotton, which is weaker than nylon. Nylon is a synthetic material with higher tensile strength and durability than cotton, so it can withstand more weight and stress without breaking or tearing. Cotton straps, on the other hand, can fray or snap after prolonged use or exposure to moisture. Cotton straps are also more prone to shrinking or stretching after washing or drying, affecting their fit and performance.

Finally, the Element 26s only come in black. Black is the standard color for lifting straps, but it can also be dull. Some lifters may prefer colorful or vibrant options to match their personality or style. Black straps can also be more challenging to identify in a crowded gym or locker room because they all look similar. More color choices would make the product more appealing and attractive to a broader range of customers.

Best Lifting Straps on Amazon: Harbinger Padded Cotton Lifting Straps

Harbinger Padded Cotton Lifting Straps

4.0

• Material: Cotton
• Style: Traditional
• Length: 21.5 inches
• Padding: “Neotek” (neoprene)

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The Harbinger Padded Cotton Lifting Straps have a 4.7 out of 5 rating from over 27,000 customers on Amazon, and they’re also rated #2 in the “Exercise Straps” category. That means tens of thousands of people have tried and loved these straps, so you can trust their quality and performance. But let’s not forget about their price. At the time of publishing, they cost only $9.97 — a steal compared to other lifting straps on the market. Plus, if you’re an Amazon Prime member, you can enjoy free shipping and an excellent return policy. 

They impressed our Breaking Muscle team member with their softness and comfort. Being made from cotton, the straps felt soft in the hands and offered extra wrist cushioning with their “Neotek” padding (essentially just neoprene). Our tester also noticed that the padding helps absorb sweat and moisture, so your hands will stay drier during your workouts, and it’ll be easier to keep a better grip.

Unfortunately, when our product tester opened the bag, they were surprised that the Harbingers had some loose threads and burs. The straps performed without any issues for a few weeks during barbell workouts, but these imperfections made our tester a bit concerned about how the straps would do after a year.

According to a few customers, the straps can sometimes feel stiff when first using them, making it harder to wrap them around the bar and tighten them around your wrist. However, we didn’t find this to be the case. If you run into this issue, the problem will subside as the straps are used because they’ll become more flexible and pliable.

Lastly, some users reported that the straps broke with heavy weights, which was extremely rare. This might be due to a combination of the straps being 100 percent cotton and being used on barbells with aggressive knurling. Cotton is a weaker material than nylon, so these straps are more prone to fraying or snapping over time — especially if they’re used in humid conditions. While the risk of these straps breaking is extremely low, and our product tester (who lifted 315 pounds with them) didn’t experience any issues, consider more robust nylon straps if you’ll be lifting serious weights.

Best Leather Lifting Straps: Rogue Treated Leather Straps

Rogue Treated Leather Straps

3.5

• Material: Leather
• Style: Traditional
• Length: 24 inches
• Padding: None

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The Rogue Treated Leather Straps are our top leather choice because it’s hard to beat the quality and craftsmanship of products made in the USA. These straps are crafted from 100 percent genuine premium belly leather, known for its balance of soft pliability and reliable durability. With the local manufacturing, product material, and brand, you can trust that these straps will last a long time and perform well in any lifting situation.

One of the most critical features of any lifting strap is the stitching. If the stitching is weak or poorly done, the strap can tear or unravel quickly. Double-stitching used to be a step above and an excellent way to increase the longevity of sewn products, but Rogue has used box-stitching on these straps, a technique that reinforces the seams and minimizes fraying. The stitching is also done with heavy-duty nylon thread, which adds to the strength and durability of the straps.

In terms of material, leather is an all-time classic. One of our product testers at Breaking Muscle has similar lifting straps made from genuine leather. They’re a few years old and are much loved. They’ve found that the feel of leather is second to none, and as you use them, they’ll mold to the shape of your hands and wrists — giving you a truly bespoke pair of straps. The leather also has a natural texture and color that gives these straps a timeless and elegant appearance.

All leather products take some time to break in, and these straps are no exception. When you first receive them, they might feel stiff and rough on your skin — this is normal. You can roll them up and unroll them a few times to help the break-in process, but we’ve found they take a couple of weeks of regular use to soften for maximum comfort on the back of your hands. Remember, good things take time!

One downside of leather is that it can absorb sweat, dirt, and other lovely substances over time. This can cause the leather to change color or develop marks that might look unappealing. Our staff member noticed some stains on theirs but appreciated the added character to the leather. If you care about the aesthetics of your straps, consider cleaning and treating them regularly or avoiding them altogether and going for a nylon strap instead.

Lastly, leather can be slippier than cotton or nylon. This can affect your grip on the bar, especially if your hands are sweaty or oily. Just place the rough side of the leather straps against the bar. This texture will dig better into the knurling and give more friction for the best grip possible.

Best Olympic Lifting Straps: Gymreapers Olympic Lifting Straps

Gymreapers Olympic Lifting Straps

3.8

• Material: Cotton
• Style: Olympic lifting
• Length: 8.5 inches
• Padding: None

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The main benefit of the Gymreapers Olympic Lifting Straps is that they’re specifically designed in a tear-drop shape for Olympic weightlifting. They’re shorter than traditional straps, so they wrap around the bar less. This means they help with your grip, but if you need to bail a snatch or clean and jerk, they’ll release in time to safely separate yourself from the bar. This can prevent devastating injuries from longer straps that wouldn’t detach from the bar in time.

Another benefit of these straps is their reinforced stitching. The seams of most straps are only double-stitched, resulting in a weaker area that could start to unravel over time. However, these Olympic lifting straps from Gymreapers are triple-stitched — making loose threads extremely unlikely to ever happen. This means you can get a secure grip around the bar, with the peace of mind that your straps will endure over time.

One of the best things about these straps is that they come with a lifetime replacement guarantee. If your straps ever break or wear out, Gymreapers claims you can get a new pair for free. This is a rare and generous offer that shows how confident the company is in its product quality and customer satisfaction. With these Olympic Weightlifting Straps, you can rest assured that you’re getting a reliable and long-lasting training tool to help you achieve your Oly lifting goals.

However, these straps also have some drawbacks, such as a lack of padding on the wrist area, making them less comfortable. As a result, you might experience chafing or bruising on your wrists until you get used to them. If you prefer more cushioning and comfort, consider looking for padded straps instead, like the Iron Bull Strength Unleash Lifting Straps.

Another downside of these straps is that they’re less secure than traditional straps. Of course, this is intentional because they’re made for Oly lifting — but it’s still worth noting. Since they are shorter, they can come undone more easily than traditional lasso straps. This is done on purpose to allow for quick release in case of emergency, but it also means that you might lose your grip if you’re not careful.

Best Budget Lifting Straps: DMOOSE Lifting Straps

DMoose Lifting Straps

3.5

• Material: Cotton
• Style: Traditional
• Length: 24 inches
• Padding: 4mm neoprene

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The standout feature of the DMOOSE Lifting Straps is the price. At the time of writing, these retail for $15 after being marked down from $17 — not quite as cheap as the Harbinger Padded Cotton Lifting Straps, but close.

One of the best features of these straps is that they fit all wrist sizes. The straps have a closed-loop design, so you can tighten them like a lasso around your wrists. This allows you to adjust the fit according to your wrist size and comfort level. You don’t have to worry about the straps permanently being too loose or tight, as you can easily adjust them to your liking.

These straps are also incredibly comfortable, featuring a 4mm padding on the inside for cushion and to prevent chafing. The cotton material is also soft and breathable, which keeps your hands cool and dry. At 24 inches long and 1.5 inches wide, they give you enough length and width to wrap around the bar securely.

However, these straps aren’t perfect—one of their main cons is the grippy silicone texture. When a Breaking Muscle team member used a nearly identical pair of these straps from another brand, they found it hard to tighten and loosen the straps due to the sticky nature of the silicone texture. Our product tester also disliked the feeling of the raised texture in their hands when they gripped the bar with the straps on. This is a matter of personal preference, though, and some people may actually prefer the silicone bumps.

Another downside of these straps is that they only have double-crossed stitching, which is weaker than box stitching. Box-stitching is a more secure method of stitching that creates a square-shaped pattern on the strap with an “x” through the box. This makes the strap more resistant to tearing and fraying. The DMOOSE Lifting Straps have double-crossed stitching, which is better than single stitching but still not as sturdy as box stitching.

Sadly, these straps don’t have a weight capacity listed on their website or product page. This means you don’t know how much weight these straps can safely handle. It would be helpful if the company provided details on how much weight these straps can support. Can they hold 200 pounds, 500 pounds, or 1,000 pounds? This would give customers more transparency when considering these straps and ensure they aren’t asking the world from budget-friendly lifting straps.

Best Lifting Straps for Powerlifting: Iron Bull Strength Premium Lifting Straps

Iron Bull Strength Premium Lifting Straps

4.0

• Material: Nylon
• Style: Traditional
• Length: 25 inches
• Padding: None

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If you’re looking for a pair of lifting straps that can handle the heaviest weights and the most demanding workouts, consider the Iron Bull Strength Premium Lifting Straps. 

These straps are made of extra-strong nylon material, which is ideal for powerlifting because nylon is one of the most robust materials for lifting straps, beating out cotton any day. Robust, heavy-duty nylon improves grip strength on every pulling movement and can be used on barbells, dumbbells, kettlebells, or any cable machine. 

Iron Bull Strength claims these are “Level 4” strength, but I couldn’t find a scale or explanation of what this actually means on their website. In contrast, their Figure 8 straps, which are also a Level 4 strength, have a 1,000+ pound capacity.

Iron Bull Strength is well known in the powerlifting and strength training communities for reputable products, so I doubt these straps will fail with regular use. However, I was surprised to see that as their premium lifting straps, they do not have a weight capacity listed. This makes it hard to compare them with other brands or models and also raises some questions about their durability and safety.

The design of these straps is well-suited for powerlifting. They have a two-inch width, so those elite powerlifting records you’ll be lifting with them will be dispersed better across your hands — resulting in less bruising and skin tears. I was delighted they have double-stitching to ensure the likelihood of loose threads is as low as possible, a must for straps that will be pushed to the limit.

One thing that sets these straps apart is that they have zero padding. This is done intentionally to guarantee a maximum grip and authentic feel during your most intense lifts. 

Some lifters prefer this style of straps, believing that padding reduces the contact between the hand and the bar and thus compromises the grip. However, this also means these straps are less comfortable on the wrists and will take some getting used to. If you have sensitive skin or are prone to bruising, consider looking for another option.

Unlike cotton, nylon does not absorb sweat as well, which can make the straps slippery and uncomfortable after a long session. This can also affect the hygiene and odor of the straps, as sweat can accumulate and cause bacteria growth. To prevent this, wash your straps regularly and let them air dry completely before using them again.

Different Types of Lifting Straps

There are many kinds of lifting straps available on the market, each with its advantages and disadvantages. Here are some of the most common ones:

Traditional/Lasso Straps

These are the simplest and most widely used types of lifting straps. Consisting of a long piece of fabric with a closed loop, the free end is fed through the loop, around your wrist, and then wraps around the bar several times. This makes them easy to use and adjust, and they provide a secure grip on any bar because they act like a lasso. However, they can also be challenging to release quickly, which can be problematic if you need to bail out of a lift or switch between exercises.

Olympic Lifting Straps

These are similar to traditional straps, but they have a shorter length and a closed tear-drop shape. They’re designed for Olympic weightlifting, where you need to quickly release the bar after completing a snatch or a clean and jerk. They are also suitable for explosive movements like high pulls or power cleans. 

Figure 8’s

These straps form a figure-eight shape. They are straightforward to put on and take off, and they provide a very tight grip on the bar — so much so that you can let go completely and they should stay on. They’re ideal for heavy deadlifts or shrugs, where you don’t need to worry about dropping the bar or changing your grip. However, they’re often misused by beginners so they can take some practice to use correctly.

Hooks

Attached to a wrist strap, these metal hooks grab onto the bar to take pressure off your grip and allow you to focus entirely on your working muscles. They’re great for people with weak or injured hands or wrists, or who want to lift very heavy weights without ever taxing their grip strength. However, they can also be more expensive, bulky, and unsafe if they break or slip off the bar.

Grips

These are rubber or silicone pads that stick to your palms and create friction with the bar. They are similar to gloves, but they only cover your palm. Grips are ideal for people who don’t like the feeling of straps or hooks or who want to make their setup fast. However, they can also wear and lose their stickiness quickly compared to other types of straps.

What Are the Benefits of Using Lifting Straps?

Lifting straps can help you in several ways when you’re working out. Here are some of the main benefits:

Reduced Grip Fatigue

One of the most significant limitations when lifting heavy weights is your grip strength. Your hands and forearms can tire before your target muscles do, preventing you from completing more reps or adding more weight. Lifting straps can help you overcome this by taking some of the load off your hands and transferring it to your arms and shoulders.

RELATED: The Best Shoulder Workouts for More Muscle, For Strength, For Beginners, and More

Ability to Hold More Weight

Another benefit of lifting straps is that they allow you to hold more weight than you usually could with your bare hands. This can help you break through plateaus and challenge yourself with heavier loads. Lifting more weight can also stimulate muscle growth and strength gains since your grip no longer limits you.

Protection Against Rips and Tears

Lifting heavy weights can damage your skin, especially if you have rough, dry, or heavily calloused hands. Lifting straps can protect your hands from getting ripped or torn by creating a barrier between your skin and the bar. This can also prevent infections and reduce pain and inflammation.

When Should You Use Lifting Straps?

Lifting straps can be a valuable tool for enhancing your training, but they shouldn’t be used all the time or for every exercise. Here are some guidelines on when to use them:

• Use them sparingly: Lifting straps should not replace your baseline grip strength. You should still train your grip regularly using the warm-up sets of your exercises. Avoid using straps for every set or every workout, and only use them when you really need them, like when you’re going for a personal record, doing high-rep sets, or working on weak points.
• Use them strategically: Lifting straps shouldn’t be used for every exercise. Use them only for exercises that involve pulling movements, such as deadlifts, rows, pull-ups, etc. You shouldn’t use them for exercises that involve pushing movements, such as the bench press, the overhead press, or dips — that’s what wrist wraps are for. 
• Use them correctly: Lifting straps should be used properly to avoid injury and maximize performance. Ensure the straps are tight enough to secure your grip, but not so tight that they cut off your blood circulation or cause numbness. You should also make sure that the straps are wrapped around the bar in the right direction so that they don’t unravel or slip off during the lift. You should also practice releasing the straps quickly and safely in an emergency.

What to Look For in Lifting Straps

Materials

Lifting straps can be made of different materials, such as nylon, cotton, or leather. Each material has pros and cons regarding durability, comfort, grip, and price. Nylon straps are usually the most durable and affordable, but they can also be slippery and harsh on your skin. Cotton straps are generally the most comfortable and breathable, but they can also be less durable and more prone to stretching. Leather straps are traditionally the most classic, but they can also be more expensive and harder to clean.

Type

As we mentioned before, there are different types of lifting straps, such as traditional, Olympic, figure 8’s, hooks, and grips. Each type has its advantages and disadvantages in terms of ease of use, security, versatility, and comfort. You should choose the type that suits your goals, preferences, and experience level. 

For example, if you’re a beginner or an intermediate lifter who wants to improve your grip strength and technique, you might want to start with hooks or grips. If you’re an advanced or a competitive lifter who wants to lift as much weight as possible and focus on your other muscles, you might want to try Olympic lifting straps or traditional straps.

Length

Lifting straps can also vary, from four inches to 25 inches. The strap length affects how many times you can wrap it around the bar and how much slack you have left. A longer strap will allow you to wrap it more times and create a tighter grip, but it will also take more time and effort to put on and take off. A shorter strap will allow you to wrap it fewer times and create a looser grip, but it will also be faster and easier to use. 

The ideal length for you depends on your hand size, wrist size, bar diameter, and personal preference. A good rule of thumb is to choose a strap that is about 24 inches long. This will give you enough length to wrap it around most bars at least twice and still have some slack left. If the strap is too long for you, you can always cut it slightly and burn the ends to prevent fraying.

Padding

Some lifting straps have padding on the wrist area to provide extra comfort and cushioning. The padding can be made of different materials, but it’s almost always neoprene. Padding can help prevent chafing, bruising, or digging into your skin when lifting heavy weights. 

However, padding can also add bulkiness and weight to the strap, affecting your wrist mobility and grip feel. Some people prefer to have no padding at all for a more natural and direct contact with the bar. The choice of padding is mostly a matter of personal preference and comfort level.

Final Thoughts

Lifting straps are a great accessory for anyone who wants to improve their strength and performance in the gym. They can help you lift more weight, reduce grip fatigue, protect your hands from injury, and overcome plateaus. 

However, they should not be abused or relied on too much. Train your grip strength regularly and use straps only when necessary and appropriate. You should also choose the right strap type for your goals and preferences.

Best Lifting Straps: Side-by-Side Comparison

Best Lifting Straps Overall	Best Figure 8 Lifting Straps	Best Lifting Straps for Deadlifts	Best Lifting Straps With Hooks	Best Lifting Straps for Small Wrists	Best Lifting Straps on Amazon	Best Leather Lifting Straps	Best Olympic Lifting Straps	Best Budget Lifting Straps	Best Lifting Straps for Powerlifting
Iron Bull Strength Unleash Lifting Straps	DMoose Figure 8 Straps	Jerkfit Death Grips	DMoose Lifting Hooks	Element 26 Weight Lifting Straps	Harbinger Padded Cotton Lifting Straps	Rogue Treated Leather Straps	Gymreapers Olympic Lifting Straps	DMoose Lifting Straps	Iron Bull Strength Premium Lifting Straps
4.5	4.2	4.3	3.8	3.5	4.0	3.5	3.8	3.5	4.0
Description: Material: Nylon Style: Traditional Length: 24 inches Padding: 5mm neoprene	Description: Material: Cotton Style: Figure 8 Length: Length isn’t listed, but they are 6 to 7.5 inches wide Padding: None	Description: Material: PVC rubber Style: Grips Length: Not listed Padding: Neoprene	Description: Material: Rubber-coated stainless steel hooks, nylon strap Style: Hooks Length: 3.7 inches Padding: 8mm neoprene	Description: Material: Cotton Style: Traditional Length: 23 inches Padding: 5mm neoprene	Description: Material: Cotton Style: Traditional Length: 21.5 inches Padding: “Neotek” (neoprene)	Description: Material: Leather Style: Traditional Length: 24 inches Padding: None	Description: Material: Cotton Style: Olympic lifting Length: 8.5 inches Padding: None	Description: Material: Cotton Style: Traditional Length: 24 inches Padding: 4mm neoprene	Description: Material: Nylon Style: Traditional Length: 25 inches Padding: None
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Best Lifting Straps Overall

Iron Bull Strength Unleash Lifting Straps

4.5

Description:

• Material: Nylon
• Style: Traditional
• Length: 24 inches
• Padding: 5mm neoprene

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Best Figure 8 Lifting Straps

DMoose Figure 8 Straps

4.2

Description:

• Material: Cotton
• Style: Figure 8
• Length: Length isn’t listed, but they are 6 to 7.5 inches wide
• Padding: None

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Best Lifting Straps for Deadlifts

Jerkfit Death Grips

4.3

Description:

• Material: PVC rubber
• Style: Grips
• Length: Not listed
• Padding: Neoprene

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Best Lifting Straps With Hooks

DMoose Lifting Hooks

3.8

Description:

• Material: Rubber-coated stainless steel hooks, nylon strap
• Style: Hooks
• Length: 3.7 inches
• Padding: 8mm neoprene

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Best Lifting Straps for Small Wrists

Element 26 Weight Lifting Straps

3.5

Description:

• Material: Cotton
• Style: Traditional
• Length: 23 inches
• Padding: 5mm neoprene

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Best Lifting Straps on Amazon

Harbinger Padded Cotton Lifting Straps

4.0

Description:

• Material: Cotton
• Style: Traditional
• Length: 21.5 inches
• Padding: “Neotek” (neoprene)

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Best Leather Lifting Straps

Rogue Treated Leather Straps

3.5

Description:

• Material: Leather
• Style: Traditional
• Length: 24 inches
• Padding: None

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Best Olympic Lifting Straps

Gymreapers Olympic Lifting Straps

3.8

Description:

• Material: Cotton
• Style: Olympic lifting
• Length: 8.5 inches
• Padding: None

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Best Budget Lifting Straps

DMoose Lifting Straps

3.5

Description:

• Material: Cotton
• Style: Traditional
• Length: 24 inches
• Padding: 4mm neoprene

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Best Lifting Straps for Powerlifting

Iron Bull Strength Premium Lifting Straps

4.0

Description:

• Material: Nylon
• Style: Traditional
• Length: 25 inches
• Padding: None

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FAQs

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As if winning his fifth consecutive Classic Physique championship at the 2023 Mr. Olympia contest wasn’t enough of a reason to celebrate, Chris Bumstead has even more motivation to remain at the top of his game as the calendar turns to 2024.

Coming off another successful showing at the biggest bodybuilding competition of the year, the king of the Classic Physique division can officially call himself a father-in-waiting. On Monday, Nov. 13, 2023, Bumstead and fiancée Courtney King revealed that they’re expecting their first child.

The power couple posted a four-part photo carousel with the simple caption “Baby Bum Coming 2024” to let the world know about their pregnancy. The third photo showed Bumstead and King holding a six-slide sonogram of their child.

While Bumstead brings big-name recognition and an impressive build that’s helped him reach the top of the Classic Physique mountain five years in a row, his partner also boasts impressive accomplishments and great genetics. A decorated athlete herself, King earned her IFBB Pro League Card in 2012, setting the stage for a highly successful run as a bikini competitor. The Chicago native didn’t reach quite the same level as her renowned future husband, but she did secure top-three finishes in 11 out of the 14 competitions she entered between 2013-16.

Notably, King capped off her career in epic fashion by capturing the 2016 Bikini Olympia championship over a crowded field that included three-time winner Ashley Kaltwasser. Two years later, she began dating Bumstead, who soon after started his run of dominance in the Classic Physique division. And just before he earned his fourth Olympia title, the Canadian native got down on one knee and proposed to King in October 2022.

[Related: Tia-Clair Toomey Works On Her Snatches For The First Time Post-Pregnancy]

As one of the most respected figures in the sport, Bumstead received plenty of support from his peers following the public announcement of his fiancee’s pregnancy.

“So so excited to meet Baby Bum! Kameron said he will babysit,” legendary coach Hany Rambod commented.

Seven-time Mr. Olympia Phil Heath also expressed his excitement about Bumstead’s announcement.

“Congratulations! Shurie and I are so overjoyed for you both!” wrote the 43-year-old retired bodybuilder.

Ironically, Bumstead isn’t the only multiple-time champion who will soon become a first-time father. Derek Lunsford, who became the first two-division winner in Olympia history by earning the Men’s Open title two years after taking home the 212 Olympia crown, announced the expectation of his first child back in July 2023.

In a touching moment that only added to the magic of making his Mr. Olympia dream come true, Lunsford kissed his wife’s stomach as he celebrated earning the Sandow trophy and a $400,000 prize that should go a long way in helping the couple set their baby up for success.

Featured Image: cbum / Instagram

The post 5-Time Classic Physique Champion Chris Bumstead and Fiancée Courtney King Share Pregnancy Announcement   appeared first on Breaking Muscle.

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Finding a barbell that performs well for powerlifting, Olympic weightlifting, and general strength training without burning a deep hole in your pocket can be challenging. Luckily, REP Fitness leveled up its barbell lineup in the summer of 2023 with a high-quality model that checks those boxes (and many more): the Colorado Bar. Our Breaking Muscle team of certified personal trainers, CrossFit enthusiasts, and strength and conditioning coaches thoroughly tested this multi-purpose bar’s ability to handle traditional powerlifting movements like squats and deadlifts, as well as dynamic lifts like cleans and snatches.  

Durable, dependable, and diverse, the new flagship barbell from one of the most reputable fitness equipment manufacturers delivers serious bang for your buck. In this REP Fitness Colorado Bar review, we’ll dive deeper into what makes this model one of the best values on the market by breaking down its specs, highlighting its strengths, and seeing how it stacks up against the competition.

Key Takeaways

• The Colorado Bar checks in at a reasonable price point of $319.99 to $329.99 for the 20-kilogram (44-pound) model. There’s also a 15-kilogram (33-pound) version that costs between $269.99 and $279.99.
• You have two finish options with this barbell: a hard chrome shaft with chrome sleeves, or a Cerakote shaft with Duracoat sleeves. Plus, the Cerakote version gives you the freedom to flex your creative muscles with five color choices for the shaft.
• While IPF knurl markings and a 1,500-pound weight capacity give it a power bar feel, the inclusion of IWF knurl markings and the absence of a center knurl also make the Colorado Bar well-suited for Olympic lifts. In addition, composite bushings make for an overall quieter lifting experience.

REP Fitness Colorado Bar

4.5

• Material: Steel
• Weight: 20 kilograms (44 pounds)
• Weight capacity: 680.2 kilograms (1,500 pounds)
• Tensile strength: 190 KSI
• Loadable sleeve length: 16.1 inches
• Knurling: Moderate
• Warranty: Lifetime

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REP Fitness Colorado Bar Pros

• The ability to purchase a Cerakote version of the Colorado Bar should appeal to home gym owners who train in a non-climate-controlled environment. Because this type of shaft coating provides superior protection from the elements than hard chrome, those who train outdoors or in humid garages will appreciate better corrosion resistance courtesy of Cerakote.
• The Colorado Bar’s composite bushings not only allow for a smooth and steady spin but also give it a tighter tolerance. Another benefit of opting for composite over bronze bushings is less noise when your weight plates hit the floor.
• Between its versatility and build quality, the Colorado bar can serve as the only barbell in your home gym. If you don’t have a huge budget for gym equipment, you can cover multiple bases by investing in a multi-use bar that’s capable of handling a wide range of lifts.

REP Fitness Colorado Bar Cons

• A lack of aggressive knurling and a solid-but-not-elite tensile strength of 190,000 PSI make this barbell just an okay choice for powerlifters. If your workouts primarily revolve around the squat, deadlift, and bench press, a specialty bar tailored to your training style may be a wiser choice.
• Paying north of $300 for a barbell produced outside of the USA could prevent some people from going the Colorado route. There are American companies that offer similar features at a more tolerable price point.
• Although Cerakote shaft coating offers better corrosion resistance than hard chrome, it still falls short of a stainless steel finish. Those who prefer the high-end look and distinct knurling of a stainless steel bar should pass on the Colorado barbell. However, be prepared to pay a premium for those advantages.

REP Fitness Colorado Bar Specs

REP Fitness Colorado Bar Rating

From specialty bars designed for power racks to Olympic barbells made for more dynamic movements, the Breaking Muscle team has put various barbells through the wringer to determine what separates the best from the rest. Testing more than 75 models using a gauntlet of squats, cleans, presses, and other lifts, we developed a proprietary scoring system to rank them based on several factors, such as price, knurling, versatility, and durability.

Here’s how the REP Colorado Bar scored across each category.

REP Fitness Colorado Bar In-Depth Review

The Colorado Bar may not be a true superstar at one task, but its versatility is what makes it shine. With several finish options, high-quality build materials, and sufficient tensile strength for most lifters, we believe it’s a great option for anyone who likes to switch up their type of training. Most importantly, REP’s flagship barbell provides excellent value since it can fulfill multiple duties.

Price and Value

The price for the Colorado Bar varies depending on what size and finish you prefer. The 15-kilogram (33-pound) model, which is best suited for beginners, female lifters, and smaller athletes, starts at $269.99 for the hard chrome finish. For $10 more, you can choose a black or pink Cerakote shaft coating with Duracoat sleeves.

On the other hand, the base price for the 20-kilogram Colorado Bar is $319.99. For a mixed-use barbell in a hard chrome finish, the cost falls about in line with the industry average. For example, the Rogue Fitness Ohio Bar ranges between $275 to $415, depending on the finish. However, it may be worth upping your budget a bit to get better corrosion resistance and longevity. At $329.99, the Cerakote-finished Colorado Bar still brings plenty of value, especially since you can choose between five shaft coating colors to add some creative flair to your home gym setup.

Moreover, you don’t have to fret about freight costs. As of this writing, REP Fitness offers free shipping, which can save you at least $25. Overall, the Colorado bar packs a ton of customizable options into a well-priced piece of gym equipment, making it our pick for the best budget barbell. We rated it 4 out of 5 stars for the price.

Delivery

Let’s just say ordering a barbell on Amazon can be a bit like playing with fire. When I ordered a budget-friendly one for my home gym, the delivery process ended up being a major dud, with a low-quality bar from an entirely different brand than I had selected arriving in damaged packaging that left the endcaps exposed. Needless to say, that disappointing experience left a bitter taste in my mouth about having a barbell shipped to my front door.

Luckily for our product testers, REP Fitness made sure the Colorado Bar arrived at our warehouse in Springfield, MO, with zero issues. I was pleased to hear it suffered no damage during its journey. Well-packaged and well-protected, we gave REP 5 out of 5 stars for a smooth, painless delivery process.

Construction, Materials, and Coating

With a 28.5-millimeter shaft, the 20-kilogram Colorado Bar comes close to the 29-millimeter mark you’ll find in most power bars. Part of its appeal is that it has a shaft diameter that falls right in between Olympic and powerlifting standards.

REP gives you ample finish options with the Colorado Bar, including Cerakote (which comes in black, blue, green, red, or white) or hard chrome with hard chrome sleeves. However, keep in mind that chrome plating can reduce the longevity of a bar by 50 percent, which isn’t ideal if you drop the bar a lot. Based on our collective knowledge about barbells and the specific steel each brand uses, we’d estimate that the Colorado bar can last at least 30 years in a home gym setting.

Meanwhile, the Cerakote bars have a lifespan of more than 50 years thanks to their F2-R rating. Unlike the F1-R-rated chrome version, they feature Duracoat sleeves that provide higher levels of scratch and corrosion resistance through a chemical process that hardens the outside of the steel to create a smooth black finish.

Speaking of seamless, the Colorado Bar’s smooth sleeves make loading and unloading your weight plates a breeze. While I enjoy the efficiency of smooth sleeves, other Breaking Muscle staff members like our Reviews Editor Amanda Dvorak prefer ribbed sleeves since the plates stay in place better even without collars.

Combine that with a classy endcap design that has the company logo, name, and weight of the bar laser-etched on the inside of the sleeve, and you have all the makings of a premium bar at a non-premium price. Overall, the Colorado scored 4.5 out of 5 stars for construction.

Knurling

As a mixed-use bar, the Colorado comes with dual knurl markings for International Weightlifting Federation (IWF) and International Powerlifting Federation (IPF) specifications. This makes it easy to identify where to place your hands when bench pressing or performing other lifts, like snatches. At the same time, the absence of a center knurl allows you to comfortably perform Olympic-style movements (like cleans) or high-volume overhead presses without having to worry about scraping up your throat.

The knurling pattern on the Colorado Bar isn’t quite as aggressive as what you might find in a power bar like REP’s Double Black Diamond Bar, which features deep mountain-style knurling that makes it ideal for deadlifting but not ideal for more dynamic movements. Instead, REP went with a medium-depth, volcano-style knurling that still provides adequate grip without tearing up your hands during high-repetition training sessions. For most athletes, volcano knurling works best, as it provides four points of contact on each marking, leading to a superior grip and less slippage.

Creating sufficient friction without being too abrasive, the Colorado Bar’s medium knurling pattern scored 4.5 out of 5 stars on our grading scale.

Rotation System

REP really paid attention to the details of the Colorado Bar’s rotation system. Rather than following the industry standard of putting bronze bushings in a multi-purpose bar (like Rogue did with both the Ohio Bar and the more economically priced Echo Bar), they went the extra mile by using composite bushings.

Besides lasting longer than their bronze counterparts, composite bushings reduce the amount of noise when dropping the bar while still providing good spin — something our product testers took note of during their training sessions with the Colorado. Plus, composite bushings also make for tighter tolerances, meaning there’s less wobble between the sleeve and the shaft. 

REP’s decision to make the Colorado Bar with bushings instead of bearings caters directly to fans of the big three lifts. Power bars usually feature bushings because the sleeves spin more slowly, which makes the barbell feel more balanced while performing deadlifts and bench presses. 

On the other hand, weightlifting bars typically use faster-spinning bearings that play a critical role when the barbell is quickly changing directions during snatches and cleans. In addition, the superior spin rate from bearings also helps reduce stress on the joints when you execute the “catch” portion of a clean or snatch. Still, most multi-purpose bars leave bearings behind for bushings since the latter are more versatile, quieter, and less expensive. 

Between a smooth spin rate, enhanced durability, and a quieter lifting experience, the Colorado Bar earned 4.5 out of 5 stars for its rotation system.

Versatility

Specifically designed to accommodate a variety of workout styles, the Colorado Bar is the ultimate Swiss army knife. With a tensile strength rating of 190,000 pounds per square inch (PSI), you can confidently crush PRs without any problems. In fact, the Colorado bar has the same PSI rating as competitors like the TITAN Series Cerakote Olympic Barbell from Titan Fitness and the Rogue Ohio Bar.

Also capable of being used for non-powerlifting exercises like curls, overhead presses, and cleans, the Colorado Bar can handle just about anything you throw its way. It may not outperform a specialty bar, but if you’re looking for one barbell to rule them all in your home gym, this all-around beast can certainly stand up to the task.

All in all, we gave the Colorado Bar 5 out of 5 stars for versatility.

Durability

As one of its newer models, the Colorado Bar has yet to show how it can hold up over time. But based on the materials and design, we’re confident it will continue to perform well and look good for the long haul.

That said, the safest route — at least from a durability standpoint — is to go with the Cerakote version. Other barbells we’ve tested that feature this finish have lasted more than six months without rusting. Considering many of them are stored in non-temperature-controlled rooms, that speaks volumes about the level of protection Cerakote provides.

And if you’re still concerned about longevity, REP stands behind its barbells with a lifetime warranty (more on that below). Ultimately, we rated the Colorado Bar 5 out of 5 stars for durability.

Warranty

All REP barbells come with a lifetime warranty. However, the policy only covers manufacturing defects. So, if your Colorado Bar gets damaged due to negligent use (i.e., dropping it with iron weight plates loaded on it), you’re a bit out of luck. You’ll also run into a roadblock if you store your barbell outside, as this will automatically void your warranty. 

Compared to other manufacturers, REP Fitness doesn’t offer quite the same level of coverage. For example, Rogue’s lifetime warranty also includes bending that’s not due to faulty use or abusive dropping of the bar.

So, even though the Colorado Bar includes a lifetime warranty, the defect-only disclaimer led to a score of 4 out of 5 stars in this category.

REP Fitness Colorado Bar vs. Rogue Ohio Bar

It’s clear REP had one of its competitors in mind when coming up with the Colorado Bar. Not only is it named after the location of the company’s headquarters just like Rogue’s Ohio Bar, but it packs similar features into a similarly-priced product.

Despite minor differences in dimensions (the Colorado bar is 0.15 inches shorter with 0.3 fewer inches of loadable sleeve length), both bars have the same shaft diameters (28.5 millimeters) and tensile strength rating (190 KSI). However, the Colorado Bar’s composite bushings give it a tighter tolerance and quieter sound than its competitor’s bronze bushings. Plus, our testers found it to have a bit more aggressive knurling than the Ohio Bar.

On the other hand, Rogue offers a wider range of finish options. The Ohio Bar comes in five different shaft coatings (black oxide, stainless steel, black zinc, E-coat, or Cerakote) and four different sleeve coatings (chrome, proprietary black matte, bright zinc, or stainless steel). As a result, the price for this American-made barbell ranges from $295 to $465.

Overall, either bar will work well with your squat rack and can withstand plenty of pounding. REP may manufacture their products in China, but they have established a rock-solid reputation for quality in the fitness equipment industry. Ultimately, though, if you want a barbell produced in the USA that has a slightly more inclusive lifetime warranty, Rogue’s Ohio Bar will be the way to go.

Rogue Fitness Ohio Bar

4.5

• Comes with a lifetime guarantee against bending
• Weighs 20 kilograms (about 44 pounds) and has a 28.5-millimeter diameter
• 16.4-inch loadable sleeve length
• Dual knurl rings and no center knurl

Check Price

REP Fitness Colorado Bar Customer Reviews

There’s no doubt REP hit a home run by releasing the Colorado Bar during the summer of 2023. Within just a few months, customers have found it to be a worthwhile investment for their home gyms based on the overwhelmingly positive feedback. With 4.9 stars based on 75 reviews, lifters around the country have fallen in love with the latest addition to REP’s line of home gym equipment.

Besides being impressed with the look and overall finish of the Colorado Bar, customers also appreciate the medium-aggressive knurling and smooth spin rate courtesy of the composite bushings. One user noted that the oil from your fingers shows through on the black finish, which may make going with another color a less stressful alternative. 

Final Verdict: Is the REP Fitness Colorado Bar Worth It?

The REP Fitness Colorado Bar brings a premium feel at a fairly affordable price. While there are certainly cheaper options available, home gym enthusiasts who value versatility and attention to detail shouldn’t hesitate to pull the trigger on REP’s new flagship barbell.

For less than $330, you can get a high-quality, Cerakote-finished bar that’s designed to handle just about any type of workout, comes with a lifetime warranty, and can anchor your garage gym setup all on its own. Although the Rogue Ohio Bar is certainly a worthy contender due to its durability, price, and performance, you can confidently call upon the Colorado Bar to help you achieve your strength- and muscle-building goals.

FAQs

The post REP Fitness Colorado Bar Review appeared first on Breaking Muscle.

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Although his trip to Orlando, FL didn’t result in a first-place finish, Samson Dauda still impressed the judges enough to capture the bronze medal at the 2023 Mr. Olympia contest. Coming off a strong showing that saw him make the leap from sixth to third in his second Olympia appearance, the Nigerian Lion wasted no time stepping on stage again.

Just one week after sharing the podium with newly crowned champion Derek Lunsford and 2022 winner Hadi Choopan, Dauda delivered a decisive win at the 2023 Romania Muscle Fest Pro. Held over the weekend of Nov. 10-12, 2023, competitors from nine of the 11 IFBB Pro League divisions put their physiques on display in Bucharest, Romania, with Dauda taking home top honors in the Men’s Open category.

2023 Romania Muscle Fest Pro Division-by-Division Results

The 2023 Romania Muscle Fest Pro featured nine division battles — only one of which ended with a Romanian native emerging victorious. Here are the full results from the contest:

• Men’s Open
• 212 Bodybuilding
• Classic Physique
• Men’s Physique
• Women’s Bodybuilding
• Women’s Physique
• Figure
• Bikini
• Wellness

Men’s Open

Heading into the contest, most expected Samson Dauda to dominate the Men’s Open division — and the massive bodybuilder didn’t disappoint. The 2023 Arnold Classic winner secured his second victory of the year (and a $10,000 prize) by besting 2022 Romania Muscle Fest Pro champion Behrooz Tabani Abarghani, who could not compete in this year’s Olympia due to visa issues. Surprisingly, Nathan de Asha, who also missed the biggest bodybuilding show of the year after being denied entry into the United States, finished fourth.

1. Samson Dauda (United Kingdom)
2. Behrooz Tabani Abarghani (Iran)
3. Marcello de Angelis Rezende (Brazil)
4. Nathan De Asha (United Kingdom)
5. Mohamed Foda (Egypt)
6. Andrea Presti (Italy)
7. Alfred Chiriac (Romania)
8. Volodymyr Byruk (Ukraine)
9. Jan Turek (Czech Republic)
10. Kevin Brucher (Germany)
11. Gianluca Di Lorenzo (Italy)
12. Roberto Buonomo (Italy)
13. Pavel Cervinka (Czech Republic)
14. Hameed Juma (Bahrain)
15. Anton Bippus (Denmark)
16. Pavel Beran (Czech Republic)

212 Bodybuilding

Like Dauda, Ahmad Ali Ashkanani enjoyed a more successful outing in Romania than he did in Florida. Coming off a fifth-place finish in the Olympia 212 division, the Kuwait native secured his spot in the 2024 Olympia by finishing ahead of Giuseppe Zagarella and Radoslav Angelov, who took second and third, respectively.

1. Ahmad Ali Ashkanani (Kuwait)
2. Giuseppe Zagarella (Italy)
3. Radoslav Angelov (Bulgaria)
4. Alexandru Vasile Uta (Romania)
5. Lucas Garcia (Brazil)
6. Dawid Cnota (Poland)
7. Daniel Vasilica (Romania)
8. Vincent Alliot (France)
9. Junior Pagula (Brazil)
10. Morad Zahir (Morocco)
11. Victor Eric Lopez Garcia (Mexico)
12. Vincente Santamaria (Spain)

[Related: Chris Bumstead Claims Fifth Consecutive Classic Physique Championship at 2023 Mr. Olympia]

Classic Physique

Having already won the 2023 Europa Pro back in September, Wesley Vissers earned his second pro show win of the year. The Classic Physique competitor finished seventh at the 2023 Olympia and will look to improve upon that mark in Las Vegas, NV, on Oct. 10-13, 2024.

1. Wesley Vissers (Netherlands)
2. Ruben Lopez Reyes (Spain)
3. Alexander Westermeier (Germany)
4. Sebastien Theurel (France)
5. Ali Shams Ghamar (Iran)
6. George Achampong (Denmark)
7. Nicolas Alberto Concepcion (Philippines)
8. Mehmed Mehmedov (Bulgaria)
9. Chris Pistolas (Greece)
10. Pekka Kotipohja (Finland)
11. Milos Stojanovic (Serbia)
12. Francesco Della Vedova (Italy)
13. Karol Rogaczewski (Poland)
14. Luc Andre Steinker (Germany)
15. Fernando Gornals Margol (Spain)
16. Alberto Milani (Italy)

Men’s Physique

Stepping on stage for the first time since the 2022 Warsaw Pro, Miroslav Juricek made the most of his return with a clean sweep of first-place votes. As a result, the Czech Republic native will get to make his Olympia debut next year.

1. Miroslav Juricek (Czech Republic)
2. Caike DeOliveira (USA)
3. Furker Er (Turkey)
4. Mohammad Ali (Austria)
5. Jeffrey Darko (United Kingdom)
6. Alessandro Cavagnola (Italy)
7. Mauro Fialho (Spain)
8. Alexandru Panek (Romania)
9. Alessandro Colacchi (Italy)
10. Andrea Amato (Italy)
11. Andrea Antonelli (Italy)
12. Giuseppe Riserbato (Italy)
13. Jaime Maso Lopez (Spain)
14. Hamad Al-doseri (Bahrain)
15. Oskar Tchorzewski (Poland)
16. Mishal Alhassan (Saudi Arabia) — Tied for 16th
17. Aryan Ali (Germany) — Tied for 16th
18. Nasreddine Bouakouk (Algeria) — Tied for 16th
19. Nikolay Rashkov (Bulgaria) — Tied for 16th
20. Jose Luis Rivas (Spain) — Tied for 16th

Women’s Bodybuilding

Leyvina Rodrigues Barros cemented her case as one of the top female bodybuilders in the world by parlaying her well-balanced physique into a well-earned victory in the Women’s Bodybuilding division. After finishing well outside the top 10 in her Olympia debut in 2022, she will look to vault up the standings in the 2024 contest.

1. Leyvina Rodrigues Barros (Brazil)
2. Anastasia Korableva (Romania)
3. Tiana Flex (South Africa)
4. MayLa Ash (USA)
5. Barbara de Freitas Moojen (Brazil)
6. Hagit Seindlis (Israel)
7. Jacqueline Fuchs (Switzerland)
8. Viktoria Knysh (UAE)
9. Gemma Lancaster (United Kingdom)
10. Ivana Dvorakova (Czech Republic)
11. Simone Ellis (England)

[Related: Try This Beginner Bodybuilding Routine If You’re Looking To Build Mass]

Women’s Physique

Raluca Raducu represented Romania well by narrowly beating out runner-up Caroline Alves Dos Santos for the Women’s Physique division title. A one-point advantage allowed the IFBB Pro to stamp her ticket to the 2024 Olympia.

1. Raluca Raducu (Romania)
2. Caroline Alves Dos Santos (Brazil)
3. Sahar Rahmani (Iran)
4. Natalia Bystrova (Russia)
5. Silvia Cuartero Martinez (Spain)
6. Julia Glazycheva (Russia)
7. Jo Kelly (United Kingdom)
8. Modesta Halby (Denmark)
9. Marina Kassinopoullou (Cyprus)
10. Emilija Martic (Canada)
11. Tanya Chartrand (Canada)
12. Petra Osterwald (Switzerland)
13. Dany Jacot-Descombes (Switzerland)
14. Christina Kremser (Austria)
15. Sarah Crail (Australia)
16. Emilia Balkova (Bulgaria) — Tied for 16th
17. Tatiana Bulut (Turkey) — Tied for 16th
18. Cristina Chatti (Spain) — Tied for 16th
19. Diana Hristova (Bulgaria) — Tied for 16th
20. Lisa Kurzamann (Austria) — Tied for 16th
21. Laura Pyszora (United Kingdom) — Tied for 16th
22. Natalia Spierings (United Kingdom) — Tied for 16th

Figure

Two years removed from earning runner-up status at the Romania Muscle Fest Pro, Tereza Linhartova took home the title in the Figure division. Her ultra-sculpted physique and posing skills gave her the decisive edge over Romanian Stefana Sandu.

1. Tereza Linhartova (Czech Republic)
2. Stefana Sandu (Romania)
3. Rejoice Godwin (Spain)
4. Jennifer Reece (Canada)
5. Jennifer Zienert (Germany)
6. Sonja Ivanov (Germany)
7. Daiane Aparecida Freitas (Brazil)
8. Maria Ignacia Mas Delgado (Spain)
9. Veronica Gallego Garcia (Spain)
10. Anna Kohckar (Ukraine)
11. Behnaz Nasrollahi Azar (Germany)
12. Charlotte Goubet (France)
13. Helen Zavitsanou Pistolas (Greece)
14. Yadviga Zakurina (Russia)
15. Maria Ignacia Mas Delgado (Brazil)
16. Reem Albareeq (Bahrain) — Tied for 16th
17. Vanessa Happle (Germany) — Tied for 16th
18. Cristina Araujo Silva (Spain) — Tied for 16th
19. Lubomira Steftcheva (Bulgaria) — Tied for 16th

Bikini

After settling for second place at the 2023 Italian Olympus Pro back in October, Alice Marchisio achieved her goal of earning a gold medal. Her first pro win gives her a chance to compete in the Olympia.

1. Alice Marchisio (Italy)
2. Valerya Fedorenko (Ukraine)
3. Giuditta Taccani (Italy)
4. Dorottya Zoe Toth (Hungary)
5. Kerry Sexton (United Kingdom)
6. Rania Stamatiadou (Greece)
7. Irene Iravedra Cunarro (Spain)
8. Violeta Palamarchuk (Ukraine)
9. Lorena Blanco (Spain)
10. Andrina Scharli (Switzerland)
11. Luca Katai (Hungary)
12. Sara Lujza Rogacsi (Hungary)
13. Mara Carro (Germany)
14. Natalia Koursari (Greece)
15. Aleksandra Duba (Poland)
16. Johanna Durr (Germany) — Tied for 16th
17. Noemi Lavacca (Italy) — Tied for 16th
18. Anna Thaarup (Denmark) — Tied for 16th

[Related: Major Change to Mr. Olympia Qualification System Will Have Immediate Impact on 2023 Contest]

Wellness

Despite being one of the last competitors to enter the show, Gisele Machado proved she’s still a force to be reckoned with in the Wellness division. The Brazilian bodybuilder claimed her fourth pro show victory of 2023 in lopsided fashion, earning unanimous first-place votes. Although she did not compete in the 2023 Olympia, Machado should take the stage in Las Vegas in 2024.

1. Gisele Machado (Brazil)
2. Paula Dominguez (Spain)
3. Sandra Colorado Acal (Spain)
4. Klaudia Vanessza Csuri (Ukraine)
5. Dainora Dvarionaite (Lithuania)
6. Lexy Oliver (Italy)
7. Valentina Mabrouk (Italy)
8. Houda Hmini (Morocco)
9. Rosa Benadero Munoz (Spain)
10. Laleska Bruschi (Brazil)
11. Lisa Beck (Germany)
12. Carlotta Tonelli (Italy)
13. Marjelle De Cock (Belgium)
14. Lenia Fernandes (Portugal)
15. Laurene Gaudelier (France)
16. Celandine Holenweg (Switzerland) — Tied for 16th
17. Lidia Melero (Spain) — Tied for 16th

Featured Image: Samson Dauda / Instagram

The post Samson Dauda Wins 2023 Romania Muscle Fest Pro One Week After Finishing Third in Mr. Olympia  appeared first on Breaking Muscle.

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I’m not a fan of overeating. In fact, I think consistent overeating is one of the unhealthiest things a person can do because it places you in a state of constant energy excess. Excess means you can’t handle the food you’re taking in. It means your cells are literally full, your organs are overworked, and hormones aren’t functioning the way they’re supposed to function. Overeating is actually inflammatory, so if you’re doing it every single day you are chronically inflamed. And that’s not even mentioning the impact it has on obesity.

But we are humans—we feast. Whether it’s for a holiday like Thanksgiving or a birthday celebration or just because we feel like it, sometimes we like to eat a big meal. Sometimes we like to overeat.

How do we make it safer? How do we mitigate the negative effects of overeating and possibly even turn it into a positive input?

Let’s find out:

A hard workout

A hard workout prior to a large meal will improve nutrient partitioning by several mechanisms. First, by clearing out the glycogen in your muscle cells, you will increase insulin sensitivity and open up safe storage space for all the carbohydrates you’re about to eat. Hard exercise prior to eating increases something called insulin-independent glucose uptake, which means you don’t even need to increase insulin levels to store the glucose as glycogen. You can store the glucose while still preserving lipolysis, or the release of body fat for burning.

Hard exercise also upregulates muscle protein synthesis so that any protein you eat is preferentially directed to muscular hypertrophy and recovery. In short, a big workout before you eat allows you to consume more food without incurring the same metabolic consequences you would otherwise.

The most effective workout for these purposes will be a full body one that incorporates strength training and cardio or metabolic conditioning. Think a CrossFit workout, a combo of sprints and lifting, or circuit training.

Take berberine

Try berberine 30 minutes before the meal. Berberine is a powerful anti-hyperglycemic supplement that improves lipid numbers, metabolic function, and, when taken before a meal on an empty stomach, postprandial blood sugar. You will improve blood glucose levels if you take berberine before eating. Another helpful effect of berberine is mitochondrial uncoupling, which means it increases energy expenditure and “makes room” for all the incoming energy during a big meal by increasing metabolic rate.¹

Eat vinegar

Eating vinegar 20 to 30 minutes prior to a large meal containing carbohydrates improves glucose tolerance and reduces the usual glucose response.² This is actually part of the reason why vinegary salads are traditionally consumed before meals. It’s not just because they taste good—although that’s part of it—but because it preps your body for better glucose utilization.

Fast before

Eat lightly or not at all throughout the day leading up to your big meal—the best meals I’ve ever had have come at the tail end of a fast. It doesn’t have to be a full-day fast. It could just mean skipping breakfast and having a light lunch. And I wouldn’t recommend eating just one meal a day in perpetuity, as I think that can have negative long-term consequences for energy levels and metabolic flexibility. But if you’re about to eat a big meal and it’s a one-off, not eating in the hours leading up to it will help mitigate most of the negative effects of overconsumption while maximizing your enjoyment.

Prioritize protein

If you know you’re going to overeat, make sure to load up on protein. It’s Thanksgiving? Get plenty of turkey. Christmas dinner? Have your fill of lamb leg. Eat protein first, let fat come along for the ride, and then finish with carbs. Protein is the most satiating macronutrient, so starting with it means you’re less likely to overdo it on the rest of the food. Feasting is wonderful, but no one enjoys the feeling of overindulgence.

One study even found that overfeeding with low protein intake increased fat mass but not lean muscle, while overfeeding with a high protein intake increased the same amount of fat mass with extra lean muscle mass.³ No one wants to gain fat, but I’d argue that gaining muscle alongside the fat is better than gaining just body fat.

Eat gelatinous foods or collagen during the meal

Both collagen and gelatin are rich in glycine, an amino acid that’s been shown to reduce blood glucose levels.⁴ If you’re going to be eating a ton of carbs, far more than you usually do, including some gelatinous foods—like gravy, bone broth, skin, and connective tissue—or even just a few scoops of collagen will improve your glucose response to the meal. It will also offset the methionine load you’re getting from muscle meat.

Drink red wine with your meal

Red wine during a large meal has several health benefits, in addition to tasting great and improving the subjective enjoyment of your food.

• It reduces the oxidation of your blood lipids and inflammatory gene expression that normally occurs after a big junk food meal.⁵,
• It can reduce the rise in blood pressure that often occurs in overfeeding.⁶
• It can reduce post-feast markers of oxidative stress.⁷

Early dinner

If you’re going to be eating a large amount of food, start the meal earlier than normal. Don’t have a giant dinner at 10 PM, then expect to fall right to sleep and get a great 8 hours. You need at least 3-4 hours after the meal to take your walks, digest your food, and get everything processed internally before trying to sleep. Everything digests better when you give yourself a few hours.

Drink coffee after

A cup of coffee or an espresso after the meal is a traditional way to boost digestion and settle your gut. Concerning coffee as a post-meal digestif—no, I wouldn’t tell someone with caffeine sensitivity to have an espresso after their meal, especially at night. If you know that coffee keeps you up, then don’t drink it then, or go with decaf (which works almost as well). But if you can enjoy a bit of coffee without it affecting your sleep, then after a big meal is the perfect time for it. The bitterness helps with digesting the food you’ve just consumed.

Go for a walk after

A 20 to 30-minute walk, or even just 10 minutes if that’s all you can spare, right after a meal aids digestion and reduces the spike in both blood glucose and blood fatty acids that normally occur after eating a giant meal.⁸ Personally, if I eat a big meal and sit around, I don’t feel great. I feel better if I go for a walk afterwards. That’s part of the appeal of the walkability of a place like Miami. When Carrie and I go out for dinner, we walk there and back, and that post-dinner stroll to our house is just right for triggering the beneficial effects on blood glucose levels, free fatty acids, and digestion.

There you have it: the ten things you can do before, during, and after a big meal to reduce the negative effects of overeating. Don’t make big meals a habit, but if you’re doing it for a special occasion, this is how to make it work for you rather than against you.

Thanks for reading, everyone.

The post What to Do Before, During, and After a Big Meal appeared first on Mark’s Daily Apple.