While cold plunging has been around for hundreds of years, its popularity has grown in recent years, leading to a host of cold plunge tubs flooding the market. They come in various shapes and sizes, but one of our favorite cold plunges — and our top choice for small spaces — is the Redwood Outdoors Alaskan Cold Plunge. This barrel-shaped plunge consists of a Scandinavian Thermowood exterior with a plastic interior for insulation. The built-in seat allows you to relax while plunging, and the included steps make it easy to get in and out.

While the $2,000 price tag may be steep for some, this is about average for this type of cold plunge. Plus, there isn’t any installation involved. Just unbox it, fill it with water and ice, and you’re all set. If you’re looking for a long-lasting, aesthetically pleasing, and easy-to-use cold plunge to add to your recovery routine, you may have found your match. Now, let’s hop into this review. 

Redwood Alaskan Cold Plunge

Redwood Alaskan Cold Plunge

This cold plunge is a great option for people who want a kit that has everything you need to start plunging. The chiller can drop the water to 37 degrees Fahrenheit and uses a standard outlet plug so you don't need special wiring. You can even control the settings from your phone and pre-cool your water.

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Main Takeaways

Redwood Outdoors Alaskan Cold Plunge Video Review

Our Reviews Writer, Jake, hops in the Alaskan Cold Plunge during his detailed video review. Follow along as he breaks down everything there is to know about this icy plunge, from the price to his pros and cons.

Redwood Outdoors Alaskan Cold Plunge Highlights

• Price: $2,000
• Temperature Control: Water and Ice
• Materials: Scandinavian Thermowood exterior, plastic interior
• Dimensions: 40” H, 37” W 

The $2,000 price tag may not be in everyone’s wheelhouse. You could argue that you can get the same effect with a trash can or a basic trough, but those won’t be insulated like the Alaskan Cold Plunge is. While this is the average price for a dedicated cold plunge of this stature, it still may not be the best option money-wise for those who aren’t going to use it more than once a week. And remember, you’ll have to purchase multiple bags of ice for each individual plunge session, so you’ll want to up your recycling game with the plastic bags the ice comes in — unless you’re willing to shell out an extra $2,700 or so for a chiller to manage that for you.

However, during the winter months, you likely won’t need to put too much effort into controlling the temperature due to it being cold outside — unless you live in a tropical region where the weather stays warm. So, if you live in an area that gets really cold during the winter, this cold plunge may be perfect for you.

The Scandinavian Thermowood exterior is free from harsh chemicals and adds a sleek aesthetic that makes you feel like you’re in the good old outdoors. However, unless you stain the wood, it will turn gray from sitting outside. The plastic interior provides insulation, and it’s easy to clean — all you need to do is scrub it with soap and water. It may not save you as much space as a plunge that can deflate, but as far as stationary cold plunges go, this is a pretty compact option (it’s shaped like a barrel, but a bit bigger), making it a solid choice for those cramped on available space. 

Pros

• The lack of electrical requirements is ideal for those worried about spiking their electrical bills.
• There isn’t any installation required; just unbox the plunge, and you’re all set.
• The built-in seat allows you to sit comfortably and relax while plunging.

Cons

• Water temperature is affected by the outdoor temperature, and during the summer, it requires more ice than it will during the colder months. 
• $2,000 may be too expensive for some folks.
• Having to buy ice every time you plunge could get real old, real fast.

Using The Redwood Outdoors Alaskan Cold Plunge

There has been plenty to like about the Alaskan Cold Plunge during our time with it. First, no installation is required — simply remove it from the wooden box, toss in a hose to fill it with water, add your ice, and plunge away. 

Since you must manually control the temperature, be prepared for a challenge during the summer months. For example, when it’s blistering hot outside, you can expect to purchase at least 60 to 70 pounds of ice to get the water temperature under 50 degrees Fahrenheit. The Thermowood exterior is durable and will look pretty sweet on your back patio, and the compact design means you shouldn’t have to make special accommodations to house it.

Installation

Let’s be honest: not everyone wants to take the time to assemble a product — especially a cold plunge — so Redwood Outdoors takes care of that for you. When you receive your Alaskan Cold Plunge, just pull it out of the box, and you’re ready to fill it with water and ice. 

Temperature Control

Remember, you are directly responsible for controlling the temperature of each individual cold plunge session by adding ice to your water. While this will likely be pretty easy during winter, this can be extremely difficult during summer.

During one test day, we had to purchase 100 pounds of ice to replace the ice that melted. Another thing here is that the tub cover is not included in your purchase. While it’s an additional $100, it’s a good investment in keeping your tub cool.

Water Sanitation

The base version doesn’t include a filtration system, but you do have the option of purchasing one of two water maintenance kits.

The SpaGuard Water Balancing Kit comes with an 18oz SpaGuard® pH Decreaser, a two-pound bottle of SpaGuard® Total Alkalinity Increaser, a 12oz bottle of SpaGuard® Calcium Hardness Increaser, and some AquaChek Test Strips. This $100 bundle consists of the three most important and commonly used water balancers, and it’s recommended for those who purchase the optional chilling unit (especially the heating option) to avoid surface corrosion and damage to your equipment.

The SpaGuard Bromine Cleaning Kit consists of a 4.5-pound SpaGuard® Brominating Tablets, a six-pound bottle of SpaGuard® Enhanced Shock, some AquaChek Bromine Test Strips, and a five-inch floating bromine tab dispenser. This $250 bundle is also great for those with the deluxe chilling and heating unit, and bromine is a gentler alternative to chlorine. Simply add the bromine tablets to the floating dispenser (one tablet per 100 gallons of water), and use the shock once a week to remove any unwanted odors from your water. 

While these kits can prevent you from having to drain your water after each use, we still recommend you change your water at least once a month to avoid bacterial buildup.

Materials

Once again, the Redwood Outdoors Alaskan Cold Plunge features a plastic interior and a Thermowood exterior. While the wood offers a top-notch aesthetic, you’ll want to stain it to prevent it from turning gray. That said, it’s not going to impact your plunging negatively.

Dimensions

This plunge is pretty compact, measuring 40 inches tall and 37 inches wide, but you’ll have to take the 21-inch wide steps into account when finding the sweet spot for it to go. Regardless, this is a solid option for anyone tight on space. The interior dimensions are spacious enough for one person, but since the opening is only 31.5 inches wide, it’s too tight for two people to fit. 

What to Consider Before Buying The Redwood Outdoors Alaskan Cold Plunge

Similar to looking for some new dumbbells or a power rack, there are some factors you need to consider before you buy this cold plunge. Some things may not apply to you, but we always suggest working within your budget, as this is still an expensive purchase. You also need to consider if you’re willing to put in the necessary effort to control the water temperature and whether or not the dimensions work for your current situation.

Price

Including shipping, the Redwood Outdoors Alaskan Cold Plunge has a base price tag of about $2,400. However, there are some variables that determine the final price tag increase. First are the $100 lid — which we suggest adding on to increase the chances of keeping the water temperature down — and the floating thermometer, which is about $30. 

While it’ll increase the price tag by about $2,700, the chiller might be worth it for those who want their water to always be icy for them. Plus, it might save you some cash in the long run compared to buying ice multiple times weekly. Now, if you want to take it up a notch, you can purchase the deluxe chiller and heater for about $3,700 to get your hot tubbin’ on. So, while you could spend over $6,000 by going all in, the $2,400 price tag for the basic version is a pretty solid deal compared to similar plunges. 

Temperature Control

Controlling the temperature for each single plunge session can be a bit of a chore without the chiller on the side of the tub. Plus, buying bags of ice a few times a week costs a lot of money. So, if you don’t want to spend all that time, you might be better off snagging the chiller or chiller/heater combo to take care of that. 

Dimensions

There might not be anything worse than buying a new product and realizing it won’t fit in your available space.

While the Alaskan Cold Plunge is our favorite for small spaces, that doesn’t guarantee it’ll fit everywhere. So be sure to map out where you want to house it and double-check that you can accommodate the footprint. While the height won’t make a difference, the width, including the steps, is just under five feet — so keep that in mind. 

Alaskan Cold Plunge Vs. Competitor Cold Plunges

We love pitting home gym essentials head to head, so why not do the same with a cold plunge? Below is a chart comparing the Alaskan Cold Plunge to some other popular plunges on the market. 

As you can see, these cold plunges are pretty different across the board. If you’re strapped for

As you can see, these cold plunges are pretty different across the board. If you’re strapped for cash and want the best possible deal, you might want to go after the Ice Barrel since it’s only $1,200.

However, the thin plastic might not be the best in terms of insulation, which is where the Alaskan Cold Plunge comes into effect. It has a thicker lining, and the wood helps with insulation, so it’s almost double-insulated, and the base price isn’t much more expensive.

Now if you’re really tight on space, then the inflatable Inergize Cold Plunge Tub might be calling your name. While it’s about $5,000, the ability to deflate it and stash it in the included duffle bag may be a game-changer for those who need it. Plus, it means you can take it on a road trip if you want. One of the most popular cold plunges on the market is The Plunge Cold Plunge. It features a durable acrylic build, and the price tag is cheaper than the Alaskan Cold Plunge if you opt for the chiller. So, it’s your best bet if you’re looking for the most luxurious plunge on this list. 

You can’t go wrong with any of the plunges on this chart. Just do your homework and align your wants with your budget, and we’re confident you’ll land on the best fit for you specifically.

Warranties

Redwood Outdoors includes a one-year limited warranty on the Alaskan Cold Plunge.

Places to Buy

You can purchase the Alaskan Cold Plunge directly through the Redwood Outdoors website.

Company Information

Redwood Outdoors offers various saunas, cold plunges, and hot tubs. In addition to their one-year warranty, they offer a 30-day money-back guarantee on all of their products and financing options through Affirm. To speak to a team member, you can call them at 1-800-567-8036 or fill out a form on their Contact page, and someone will email you. 

In Conclusion

The Redwood Outdoors Alaskan Cold Plunge made our short list of the best cold plunges for many reasons, its compact size being a standout. While you need to accommodate the steps’ width, the actual tub itself is only a little over three feet wide. The Thermowood exterior is free from harsh chemicals and provides a rugged look, but it also reinforces the insulation that the plastic interior provides. We also love the built-in seat, which allows us to sit comfortably while we plunge. Controlling the temperature may be a bit difficult at times, and it will still cost you at least $2,000, but we think this is a great option for those looking for a dedicated cold plunge but are limited in space. 

FAQs

The post Redwood Outdoors Alaskan Cold Plunge Review appeared first on BarBend.

Over 70 IFBB Pro League athletes from around the world will take the stage at the 2023 Dubai Pro on Sunday, Sept. 24, 2023, in Dubai, UAE. Contests for the 212, Classic Physique, and Men’s Physique divisions will be held, and each respective winner will qualify for the 2023 Olympia Weekend in Orlando, FL, on Nov. 2-5, 2023. If the winner is already qualified, then no qualification will be awarded.

2023 Dubai Pro

The rosters for all three competitions are listed below:

212 Bodybuilding

• Mazin Salim AlRahbi (Oman)
• Radoslav Angelov (Bulgaria)
• Masoom Butt (United Kingdom)
• Mohamed Embaby (Egypt)
• Muhammet Kurutas (Turkey)
• Hiroya Matsouka (Japan)
• Julian Lee Ramdhari (South Africa)
• Ismail Ahmed Mohamed Radwan (UAE)
• Zhen Hua Song (China)
• Siwei Yang (China)

Classic Physique

• Hassan Mahdi Alabdrabalreda (Saudi Arabia)
• Ibrahim Aldawsari (Saudi Arabia)
• Ahmed Hameed Aleidani (UAE)
• Wael Ali (Egypt)
• Jabar Alkuwari (Qatar)
• Abdulaziz Al-Murshedi (Kuwait)
• Jose Maria Mete Bueriberi (Spain)
• Dylan Dawson (South Africa)
• Khaled El Nahawy (Saudi Arabia)
• Valeri Enchev (Bulgaria)
• Patrik Herczik (Czech Republic)
• Shicheng Jin (China)
• Chen Kang (China)
• Abou Konate (United Kingdom)
• Ahmed Hameed Majeed (UAE)
• Miguel Malimo (Mozambique)
• Subiel Nisar (India)
• Valentin Petrov (Bulgaria)
• Artem Puchkov (Russia)
• Piyush Raj (India)
• Denis Romanov (Russia)
• Terrence Ruffin (USA)
• Fabio Junio Ramos Vale (Brazil)
• Aravind Ravikumar (India)
• Wesley Vissers (Netherlands)

Men’s Physique

• Ramadan Abdalla (Egypt)
• Aslan Abdullayev (Kazakhstan)
• Kamal Aitirhmour (Morocco)
• Murat Akkose (Turkey)
• Qaisar Alasi (Bahrain)
• Mishal Alhassan (Saudi Arabia)
• Soud Alkhamees (Kuwait)
• Mahmood Al-Maghrabi (Bahrain)
• Mohammad Almutawah (Kuwait)
• Sanad Yousef Alsanad (Kuwait)
• Adeyemi Awoyemi (United Kingdom)
• Omar Boresli (Kuwait)
• Jeffrey Darko (United Kingdom)
• Philippe Degila (France)
• Harvey A. Devanadera (Philippines)
• Mahmoud Elsabagh (Egypt)
• Karim Esmat (Kuwait)
• Youseff Hassan (Egypt)
• Hachemi Hemza (Algeria)
• Xiao Long Hong (China)
• Mahmoud Ibrahim (Egypt)
• Ali Jafar (Kuwait)
• Tyrone Jagger (South Africa)
• Mimoh Yuvraj Kamble (India)
• Hossein Karimi (USA)
• Imran Khan (India)
• Ozcan Kirant (Turkey)
• Cetin Koroglu (Turkey)
• Ilya Kvashnin (Russia)
• Hashem Mohammed (Saudi Arabia)
• Osam Al Mujalli (Saudi Arabia)
• Ash Mullen (New Zealand)
• Carlos Asiedu Ocran (China)
• Azad Mohammed Rasheed Omar (Iraq)
• Abisai Pietersz (The Netherlands)
• Sidy Pouye (Spain)
• Kahlia Ramzi (Algeria)
• Mohammad Javad Sadeghi (Iran)
• Shogo Sato (Japan)
• Alessio Sbizzera (Italy)
• Ahmed Shokry Soliman (Egypt)
• Furkan Tunc (Turkey)
• Dawid Wachelka (Poland)
• Emile Walker (England)
• Jiang Kun Zhi (China)

[Related: 2023 Musclecontest International Ultimate Pro Classic Physique Show Preview]

[Related: Mitchell Hooper Explains Why You Should Stop Using Cold Therapy During Recovery]

Classic Physique Athletes to Watch

Below are three household names in the bodybuilding world who are likely to contend for the podium in Dubai:

Terrence Ruffin

The most anticipated contest for this show is the Classic Physique division. Two-time Arnold Classic Physique champion Terrence Ruffin is among the athletes on the roster making his 2023 season debut.

Ruffin’s last appearance onstage was at the 2022 Classic Physique Olympia, where he finished in sixth place. He has yet to qualify for the Olympia, making this show a must-win for him. If he shows the definition he is known for and matches it with his incredible posing, he can certainly take the win.

Wesley Vissers

The 2023 Europa Pro Classic Physique winner was Wesley Vissers. Even though he’s qualified for the Olympia, he can potentially block Ruffin from the 2023 Olympia by defeating Ruffin in this show.

Vissers is the larger of the two and is no slouch in the posing department, either. Regardless of how Vissers places, he will remain qualified for the 2023 Olympia.

[Related: 5 Morning Habits That Tony Robbins Uses To Live a Long, Healthy Life]

Denis Romanov

This will be Denis Romanov’s fourth show of the 2023 season. He has finished in the top five of all three previous shows, with his highest finish being third at the 2023 AGP South Korea Classic Physique Pro. Romanov qualified for the 2022 Olympia but didn’t compete. So, if he wins and qualifies this year, his Olympia would be in Orlando.

More Bodybuilding Content

Featured image: @ruff_diesel on Instagram 

The post 2023 Dubai Pro Bodybuilding Show Preview appeared first on BarBend.

Grip strength is one of the most overlooked areas of strength despite its importance in various lifts, from deadlifts to snatches. Plus, grip strength comes in handy (get it?) in so many areas of your life, from swinging a tennis racket to carrying all the groceries to the house in one trip. While your grip gets worked during movements like cable rows or farmer’s carries, sometimes your grip could use a little extra help. This is where a device like the Living.Fit Grip Strengthener comes in handy. 

There are various types of grip strengtheners on the market, but at their core, most grip strengtheners are devices that provide resistance when you squeeze them. The Living.Fit Grip Strengthener utilizes the classic v-shaped design combined with some attractive, grippy knurling, high-quality materials, and four different resistance levels to choose from. Thanks to the solid build, the grippy knurling, and the different resistances available, we think the Grip Strengthener is a solid buy. 

Living.Fit Grip Strengthener

Living.Fit Grip Strengthener

These high-quality grippers combine old-school toughness with modern machining for a product that's cost-effective and durable. They feel secure in your hands and might even toughen up your skin thanks to the knurled handles.

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Main Takeaways

• This grip strengthener is made up of carbon steel and aluminum, with grippy knurling on the handles. 
• There are four resistance levels available, from 100 to 250 pounds.
• Each resistance level is color-coded for easy identification.

Living.Fit Grip Strengthener Video Review

Our Reviews Writer, Jake, gives the Living.Fit Grip Strengthener a squeeze during his detailed video review. Follow along as he breaks down everything there is to know about this grip strengthener, from the price to his pros and cons.

Living.Fit Grip Strengthener Highlights

The concept is simple — two handles connected by a spring coil that resists you when you squeeze the handles together — but one look at these grippers, and you can tell they’re different. The most prominent feature is the diamond knurling on the aluminum handles, providing a solid grip and making the Grip Strengthener look like a repurposed barbell. That extra grip is useful because these grippers start at 100 pounds of resistance and they only go up from there. That resistance should stay consistent because the spring coil is made with durable carbon steel, so it won’t wear down and lighten up over time.

Grip strengtheners can cost anywhere from $10 for a budget pair to $85 for higher-end adjustable devices. These $19.99 grippers sit at the lower end of that spectrum, which was a pleasant surprise considering the durable materials and diamond-knurled handles. To make the deal even sweeter, Living.Fit is selling sets of all four resistance options for $39.99, making each individual gripper an even better bargain at just under $10. 

Another thing to note is the color-coding that Living.Fit applies to the grippers. While they still stamp the resistance level on the bottom of the handles, the Living.Fit Grip Strengthener marks each resistance a different color. The variation makes it easy to find the right resistance at a glance and adds a nice splash of brightness to your gym. 

Pros

• The knurling on the handles looks great and is very grippy (like a barbell).
• Every resistance has a different color, so you can instantly recognize the weight you’re looking for. 
• These are very affordable, especially if you buy the complete set. 

Cons

• The knurling might be painful for people who aren’t used to it. 
• 100 pounds for the lightest resistance might be too heavy for beginners. 
• These grippers aren’t adjustable, so if you want to move up in weight, you’ll have to buy multiple resistances. 

Training With the Living.Fit Grip Strengthener

The phrase that kept coming up when testing the Living.Fit Grip Strengthener was “simplicity at its finest.” These grippers follow the classic handle-and-coil formula but upgrade it with durable materials, color-coded resistance levels, and very cool diamond knurling. 

Handle Grip and Comfort

The aluminum handle felt extremely grippy, thanks to the knurled handles. During testing, our grip never slipped, and the resistance was smooth and even throughout the squeezing and relaxing motion. While we’re fans of the knurling, it should be noted that it may feel too rough on people with more sensitive skin. But if you’re used to gripping a barbell, these should be fine. 

Resistance Available

The four resistances available are 100, 150, 200, and 250 pounds. Every gripper has the same dimensions, regardless of the weight, so you don’t have to adjust your grip when you move to a higher or lower weight. 

One thing to note is that at 100 pounds, the lowest resistance may not feel all that low to some people. If you’re looking for a lower starting resistance, you’ll have to search elsewhere. 

Ease of Use

This is a simple product, and using them is…simple. You just pick up the grippers, squeeze them until the handles touch, and release. That said, simple does not necessarily mean easy. We were able to crank out reps with the 100- and 150-pound grippers, but we were having a tougher time with the 200-pound set. 

What to Consider Before Buying the Living.Fit Grip Strengthener

Even though we’re fans of the Living.Fit Grip Strengthener, there are a few things that you should consider before you pick one up. Make sure you know what you want regarding weight options, whether or not you want knurling, and if the price is right. 

Weight Options

The Living.Fit Grip Strengthener comes in four resistance levels— 100, 150, 200, and 250 pounds. The multiple levels are great for progression, but a 100-pound starting level might be too heavy for some athletes.

If you think 100 pounds might be a bit much, it may be a good idea to start out with a different gripper and work your way up to these. 

Knurling

We love the knurling here — not only is it grippy, but it gives the Grip Strengthener a cool weight room aesthetic. But we get that not everyone will like the feel (or look) of these grips. If you’re not into barbell-esque knurling, these might not be the grippers for you. 

Price

When it comes to pricing, these are hard to beat. At $19.99 for a single Grip Strengthener or $39.99 for all four, the main thing to consider here is whether you should buy one or pick up the whole set. Our suggestion? Even if you only want two or three, it’s worth it to buy all four at once since it’ll cost the same as buying two. 

Living.Fit Grip Strengthener Vs. the Competition

When you’re buying anything, it’s useful to comparison shop before making your decision. We decided to compare this grip strengthener to an adjustable version, a two-finger grip strengthener, and an extension trainer.

As you can see, the Living.Fit Grip Strengthener is the least expensive of the group without sacrificing quality. If price is your main concern, it’s a great way to go. The other squeeze-style gripper, the GD Iron Grip Hand Strengthener, while pricier, offers a lower starting point, which may make it better for newbies. 

The IronMind Two-Finger Utility Gripper is a bit more expensive than the Living.Fit option, but it’s unique in that it focuses mainly on strengthening the fingers versus the overall grip. 

If your main focus is on forearm size, the Xtensor Grip Strengthener might be a solid option. Unlike the other grip strengtheners listed here, which work the flexion of your fingers, this one works the forearms by training the extension of the fingers. This not only works to increase grip strength but also can help add forearm mass as well.

Overall, these are all solid choices. Just do your research and figure out which one is best for you. 

Places to Buy

You can purchase the Living.Fit Grip Strengthener directly through the Living.Fit website. 

Warranties

Bells of Steel offers a five-year warranty on this grip strengthener, covering any manufacturing defects.

Company Information

Living.Fit manufactures a wide range of strength equipment, as well as workout plans and courses you can follow. If you need to reach a team member, you can email them at info@living.fit or via phone at 844-524-0677.

In Conclusion

Grip strength is one of the most neglected forms of strength training, especially considering what an important role grip plays in daily life as well as the gym. Whether you want to hang on to a heavier deadlift, have better racket control in tennis, or be able to haul a few boxes of kitty litter around Target like a boss, devices like the Living.Fit Grip Strengthener can be an effective way to improve your grip strength.

The Grip Strengthener’s carbon steel spring is durable and responsive, while its handles feature a grippy barbell-adjacent knurling pattern. There are four different resistance options available from 100 pounds to 250 pounds, and each one is color-coded for easy identification. 

And while they’re already on the less expensive side at $19.99 per gripper, you can buy all four weights for $39.99, cutting the price per gripper in half. Thanks to the great price, the grippy knurling, and the four weight options, these are a solid buy. 

FAQs

The post Living.Fit Grip Strengthener Review appeared first on BarBend.

The 2023 San Antonio Pro is slated to be held on Saturday, Sept. 23, 2023, in San Antonio, TX. Classic Physique, Men’s Physique, Figure, and Bikini division shows will be held. Each winner of those respective contests will qualify for the 2023 Olympia Weekend in Orlando, FL, on Nov. 2-5, 2023. 

2023 San Antonio Pro Rosters

The full rosters for all four pro contests are below, courtesy of the IFBB Pro League website:

Classic Physique

• Gabriel Domingo Hernandez Aguirre (Mexico)
• Todd Akers (USA)
• Hamzah AlKordy (USA)
• Cody Amey (Canada)
• Anthony Barbera III (USA)
• Terrence Bonds (USA)
• Dre Booker (USA)
• Philip Bowman (USA)
• Harald J. Bright Jr. (USA)
• Kelly R. Burke (USA)
• Bernardo Costa (USA)
• Camilo Diaz (USA)
• Rafael Ferreira (Brazil)
• Jorge Luis Guerrero Gallegos (Mexico)
• Vince Gentile (USA)
• Jim Holcomb (USA)
• Kevin Johnson (USA)
• Jared Keys (USA)
• Sonny O’Brien (USA)
• Courage Opara (USA)
• Ufuoma Otobo (USA)
• Andre Porter (USA)
• Ruben Lopez Reyes (Spain)
• Oshanda Rhoden (USA)
• Wayne Williams (USA)
• Elias Wilsey (USA)
• Kellen Wilson (Canada)
• Mark Zamora (USA)

Men’s Physique

• Ryan Belcher (USA)
• Stephen Brooks (USA)
• Dajuan Rico Freeman (USA)
• Charjo Grant (USA)
• Brodee Jarrell (USA)
• Jarett Jenkins (USA)
• Kevin Johnson (USA)
• Michael Mayers (USA)
• Clarence McSpadden Jr. (USA)
• Julian Puccio (USA)
• Kevin Reeder (USA)
• Aaron A. Rivera (USA)
• Timothy Robertson (USA)
• Jason Alan Robinson (USA)
• George Sellman (USA)
• Marcell Shippen (USA)
• Matthew Smith (USA)
• Jezreel Spencer (USA)
• Mario Stewart (USA)
• Nicholas Thomas (USA)
• Cordell Waddey (USA)
• Da’Marchitzy T. White (USA)
• Yukihiro Yuasa (Japan)

Figure

• Jessica Baltazar (USA)
• Jessica Belt (USA)
• Marti Boyle (Canada)
• Fatima Carlos (USA)
• Ruth Castillo (Mexico)
• Edith Davis (USA)
• Cecila Diaz (USA)
• Macey Toney Eckerfield (USA)
• Laura Ehlen (USA)
• Kayla Forcier (USA)
• Wendy Ford (USA)
• Adrianna Galarza (USA)
• Rhea Gayle (United Kingdom)
• Nicole Zenobia Graham (USA)
• Ashley Howells (USA)
• Amanda Kohatsu (USA)
• Silvia Kovacsova (Australia)
• Nanci Lozano (USA)
• Donna J. Mariscal (USA)
• Taylor Mauro (USA)
• Rene Miller (USA)
• Traci Miller (USA)
• Brittany Offers (Canada)
• Tamika Robinson (USA)
• Kimberly Smith (USA)
• Roberta Visintainer (Italy)
• Rhona Wilwerding (USA)

Bikini

• Gigi Amurao (USA)
• Iulia Baba (Romania)
• Sylvanna Cedillos (USA)
• Nicole Dokie (USA)
• Paula Eline (USA)
• Jeni Evensen (USA)
• Marioly Galarza (Bolivia)
• Brenda Garay (USA)
• Dustee Gutierrez (USA)
• Jill Humphrey (USA)
• Kristy Imsande (USA)
• Wing Shan Amanda Lam (China)
• Jourdanne Lee (USA)
• Paola Leon (Mexico)
• Emma MacDougall (Canada)
• Roxana Marquez (USA)
• Lizzie Martinez (USA)
• Cristina Meza (Mexico)
• Ndeye Ndour (USA)
• Kerigan Pike (USA)
• Mackenzie Ray (USA)
• Laura Tarbell (USA)
• Kasey Wilson (USA)

[Related: 2023 Musclecontest Titans Grand Prix Men’s Physique Show Preview]

[Related: Stairmaster Vs. Treadmill — Which One Should You Use for Cardio, Strength, and More?]

Men’s Physique Athletes to Watch

Below are three athletes like to contend in the first callouts for the Men’s Physique division:

Charjo Grant

Charjo Grant finished fourth in the 2022 Men’s Physique Olympia, one spot shy of automatically qualifying for the 2023 Olympia. He has to win a show to earn that ticket to Orlando before Oct. 9, 2023. He is considered a favorite to win this show thanks to his experience and success on previous pro stages. 

Clarence McSpadden Jr.

Clarence McSpadden Jr. has finished in the top five of all three contests he has entered this season. His highest placing was second at the 2023 Texas Pro in August. The second-year pro seeks his first career win and Olympia qualification.

McSpadden Jr. doesn’t have the mass that Grant has, but McSpadden Jr. has entered every show ripped from head to toe. The matchup will be interesting if the judges compare them side by side.

Dajuan Rico Freeman

Dajuan Rico Freeman is coming off a third-place finish at the 2023 Masters Olympia, which offers him momentum heading into this contest. Even though he will face Open athletes, he showed he can hold his own with conditioning and symmetry. Don’t be surprised if he ends up in the final callout.

[Related: Everything You Need To Know About Rucking (+ How To Get Started)]

[Related: The Best Bodybuilding Breakfast for Your All Your Physique Goals]

Bikini Division Athletes to Watch

The athletes below are likely favorites to reach first callouts and contend for the Bikini podium.

Jourdanne Lee

Jourdanne Lee is a favorite in the Bikini division in her 2023 season debut. She ranked 11th in the 2022 Bikini Olympia. This starts her sixth pro campaign; she already has seven pro wins to her credit. If she wins this show, that would give her six weeks to prepare for the Olympia.

Lizzie Martinez

This is Lizzie Martinez’s ninth pro show of the season. Her best finish was a runner-up effort in the 2023 Chicago Pro. Only winners qualify for the 2023 Olympia; she has until the Olympia qualification cutoff on Oct. 9, 2023, to win a pro show. 

Ndeye Ndour

Ndeye Ndour has shown promise in her rookie season. She ranked fourth in the 2023 Janet Layug Battle of the Bodies show, and her best outing so far was third place at the 2023 World Klash Pro. While she has the potential to be a star in the division, going up against competitors like Lee and Martinez is a major test.

More Bodybuilding Content

Featured image: @jourdanne_ on Instagram

The post 2023 San Antonio Pro Bodybuilding Show Preview appeared first on BarBend.

Four IFBB Pro League shows take place on the weekend of Sept. 23-24, 2023, and all four can impact the 2023 Olympia Weekend in Orlando, FL, on Nov. 2-5. One of them is the 2023 Musclecontest International Ultimate Pro Classic Physique contest in Curitiba, Brazil.

There are eight men in the lineup for this show, and the winner will qualify for the Classic Physique Olympia. The roster of contestants is below, none of which are yet Olympia-qualified:

2023 Musclecontest International Ultimate Pro Roster

• William Amorim de Aguiar (Brazil)
• Rodrigo Coelho (Brazil)
• Rodrigo Felizardo (Brazil)
• Paulo Henrique (Portugal)
• Franca Linduarte (Brazil)
• Alan Dieime Costa Dos Reis (Brazil)
• Andre Luiz dos Santos (Brazil)
• Gabriel Zancanelli (Brazil)

[Related: Stairmaster Vs. Treadmill — Which One Should You Use for Cardio, Strength, and More?]

Rodrigo Coelho

Rodrigo Coelho is a Masters competitor with two Masters shows victories this season; one in Charlotte and one in Chicago. Those did not qualify him for the 2023 Olympia, but he could continue his winning streak in this contest to stamp his ticket to Orlando. Even though he’s a Masters competitor, this is his rookie season in the IFBB Pro League.

Paulo Henrique

Paulo Henrique is the only athlete in the lineup not representing Brazil. This will be his 2023 season debut.

The third-year pro’s highest career finish was fourth at the 2021 Musclecontest Brazil Pro. His most recent pro appearance was the 2022 Mr. Big Evolution Pro, where he ranked ninth in the Classic Physique show.

Gabriel Zancanelli

Gabriel Zancanelli may be the overall favorite for this show. He ranked 13th overall at the 2022 Classic Physique Olympia. This will be his 2023 season debut — less than one month from the Olympia qualifying cutoff date of Oct. 9, 2023.

Competing late in the season is likely a strategic move to earn qualification closer to the Olympia. Zancanelli is a fourth-year pro who earned his pro card at the 2019 Arnold Amateur South America contest.

Other Notes

This is one of three Classic Physique shows occuring on the weekend of Sept. 23-24. The other two are at the San Antonio Pro in San Antonio, TX and the Dubai Pro in Dubai, UAE. The winners of each of those shows qualify for the 2023 Classic Physique Olympia to challenge four-time reigning Olympia champion Chris Bumstead for the throne.

More Bodybuilding Content

Featured image: @gabrielzancanellipro on Instagram

The post 2023 Musclecontest International Ultimate Pro Classic Physique Show Preview appeared first on BarBend.

There are a number of parallels that can be drawn between succeeding in both the business arena and the fitness world. After all, both require motivation, energy, and discipline. Entrepreneur and motivational speaker Tony Robbins understands this, and that’s exactly why he’s distilled his morning routine down to a science to ensure he’s getting the most out of the day.

Most of us probably know how important it is to make your bed and have a healthy breakfast every day to build positive habits in the morning, but Robbins takes this theory to another level. He builds upon every conceivable tool that he has at his disposal to stay at the very top of his game. 

With that in mind, BarBend has partnered with Lifeforce — a company co-founded by Tony Robbins and Dr. Peter Diamandis — to provide you with the five key habits that Robbins performs every morning to stay physically and mentally fit.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Lifeforce

Lifeforce

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Priming

Robbins believes that a productive day starts with what he describes as “Priming.” This is a 10-to-15-minute ritual that combines breathing with meditation, yoga, visualization, gratitude, and affirmations. 

“If you have obstacles that are holding you back from who you want to be, Priming is one of the most effective tools for bridging that gap,” Robbins once wrote in an Instagram post. 

Here are the four steps for Priming that Robbins practices every day:

1. Breathing: Robbins practices a technique called Kapalabhati Pranayama breathing, which includes three sets of 30 breaths with a pause in between each set. It’s a common technique in yoga.
2. Practice Gratitude: In this second phase, Robbins acknowledges three moments, people, experiences, or other “gifts” that fill him with gratitude. This is simply a time to take a moment to allow himself to reflect.
3. Visualization: Robbins’ next step is to consciously focus on anything that needs to be healed within himself, including emotions or destructive thoughts.
4. Celebration: At the end of the first part of his routine, Robbins visualizes three goals he wants to achieve in a given day and imagines the emotions he’ll feel upon their completion. By doing so, he places himself on the other side of the achievement, in celebration of the feeling of victory when they are done.

Exercise

After he mentally primes himself for the day ahead, Robbins revs himself up physically. Now, he focuses on increasing his heart rate by undertaking a short, intense workout split into two rounds. 

Here’s an example of what that might look like:

• Static Pushing and Pulling: Robbins often performs a circuit of exercises like the bench press, leg press, pulldowns, deadlifts, and crunches on machines at high intensity for five minutes.
• Dynamic Rowing Machine: Robbins then typically goes through a high-intensity bout of cardio for four minutes, oftentimes on a rowing machine. These dynamic rowing machines automatically adjust and require the same level of exertion even if you slow down. This can be seriously taxing, so Robbins alternates this round with other methods of cardio, depending on how he feels each day.

Though short in relation to some fitness programs, bite-sized exercise routines can still be productive. One 2023 study from the UK found that short bouts of intense physical activity — as little as four and a half minutes or so — helped lower cancer risks by as much as 32% in a group of 22, 398 people with an average age of 62. (1)

Recovery

Robbins has multiple properties across the globe, but there’s one non-negotiable that he has built in all his spaces: A personal sauna and cold plunge. He begins with a sauna at high heat and then takes a dip in ice-cold water every morning.

There is some evidence that cold plunges can help reduce muscle soreness after exercise and speed up recovery. (2) Evidence also found that athletes who used a sauna after working out for three weeks had an increase in blood volume, which could lead to improved endurance. (3)

Nutrition

How you fuel your body dictates much of your performance in pretty much every area of life. With this firmly in mind, Robbins takes what he calls a morning “adrenal support cocktail” consisting of vitamin C and antioxidants to get the valuable nutrients he needs.

He also prioritizes methylated B vitamins to help support everything from energy levels to cognitive functions. By consuming vitamins in their methylated or “active” form, they are more quickly utilized by the body.

Regular Blood Work

Never one to leave anything to chance, Robbins pays the same attention to detail with his well-being that he does with his business ventures, taking the time to tune into himself and ask himself how he’s feeling. While not strictly a morning routine, Robbins gets his blood work checked every three months through Lifeforce.

Lifeforce’s diagnostic test measures more than 40 biomarkers that impact his daily physical and mental health, making it easy for Robbins to understand exactly what he needs to feel and function at his best.

A Good Morning

Living a long and healthy life is about micromanaging the finer details and, of course, never being averse to trying a new approach. It is an outlook that Robbins has used for decades and continues to prioritize through Lifeforce. 

If you’re looking for a positive way to start your morning, Lifeforce’s line of advanced supplements includes products designed to help your body with recovery, longevity, immunity, and more. Lifeforce also offers a proactive health optimization program which includes blood testing every three months,  telehealth consultations with a certified clinician, 1:1 health coaching, and hormone and peptide therapies.

Find out more information by heading to Lifeforce’s website.

References

1. Stamatakis E, Ahmadi MN, Friedenreich CM, et al. Vigorous Intermittent Lifestyle Physical Activity and Cancer Incidence Among Nonexercising Adults: The UK Biobank Accelerometry Study. JAMA Oncol. 2023;9(9):1255–1259. 
2. Bleakley C, McDonough S, Gardner E, Baxter GD, Hopkins JT, Davison GW. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012 Feb 15;2012(2):CD008262. 
3. Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. J Sci Med Sport. 2007 Aug;10(4):259-62.

The post 5 Morning Habits That Tony Robbins Uses to Live a Long, Healthy Life appeared first on BarBend.

The 2023 bodybuilding season is winding down. The 2023 Olympia Weekend in Orlando, FL, on Nov. 2-5, 2023, is fast approaching. However, the Men’s Physique division still has a competition on the IFBB Pro League schedule: the 2023 Musclecontest Titans Grand Prix in Anaheim, CA, on Saturday, Sept. 23, 2023.

Over 20 pros will try to win, securing their qualification for the 2023 Olympia. The roster of competitors is below, with names in alphabetical order:

2023 Musclecontest Titans Grand Prix Roster

• Alejandro Ruiz Borrego (Spain) 
• Kevin Brown (USA)
• Sungwoo Cho (USA)
• Gael Cleophat (USA)
• Anas Farhat (USA)
• Reuben Glass (USA)
• Joshua Guidry (USA)
• Jordan Hubbard (USA)
• Tyler James (USA)
• Jonathan Jimenez (USA)
• Aaron Jocson (USA)
• Chang Jo Kim (USA)
• Roberto Lima (USA)
• Charles Paquette (Canada)
• Alvaro Pena (USA)
• Ponpaisan Ruangsangpen (USA)
• Zahid Sahak (USA)
• Andre Smith (USA)
• Guyvincent Smith (USA)
• Tyler Smith (UK)
• Ricky Urrutia (USA)
• Bryan Vigorito (USA)
• Favian Villalobos (USA)

[Related: Stairmaster Vs. Treadmill — Which One Should You Use for Cardio, Strength, and More?]

[Related: Learn To Grow Your Glutes Like Dana Linn Bailey]

Kevin Brown

This will be Brown’s fifth pro show of the 2023 season. He has ranked no lower than seventh in any of those appearances; placing as high as fourth twice. His last effort was at the 2023 Sasquatch Pro, where he ranked fifth overall. If the rookie can claim a win here, he becomes eligible for his Olympia debut.

Reuben Glass

Reuben Glass will make his second 2023 pro show appearance. He’s coming off a fourth-place finish at the 2023 Sasquatch Pro. He made his Olympia debut in 2022, placing outside of the top 15. Glass has until Oct. 9, 2023, to qualify for the 2023 Olympia. Only pro show winners advance to that Olympia stage this season.

Joshua Guidry

Joshua Guidry has placed fourth, third, and second in his last three pro contests. He scored his runner-up spot at the 2023 Sheru Classic Mexico Grand Battle Pro one week before this show.

Based on Guidry’s performance trajectory, Guidry seems fated to win this contest. Destiny can be a temperamental master, so Guidry will have to put forth his best effort to bring that win to fruition.

More Bodybuilding Content

The post 2023 Musclecontest Titans Grand Prix Men’s Physique Show Preview appeared first on BarBend.

When your favorite thing to do at the gym is lifting weights, you may only spend a little time in the cardio section. You head over there one day and see anywhere from a few cardio machines to several rows of ellipticals, bikes, treadmills, and stair steppers.  

As a strength athlete, you may seek a more high-intensity cardio workout and zero in on the last two: StairMaster versus treadmill. So, should you run or climb stairs for a better workout? It depends on your fitness goals, your body, and your preferences.

Here, we’ll break down the key differences and similarities between stair climbers and the treadmill, the pros and cons of each machine, and how to use both for some killer cardio exercise to boost your heart health and burn calories. Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

• Key Differences
• Key Similarities
• What Is a StairMaster?
• The Benefits of the StairMaster
• The Cons of the StairMaster
• How to Use the StairMaster
• What Is a Treadmill?
• The Benefits of the Treadmill
• The Cons of the Treadmill
• How to Use a Treadmill
• Frequently Asked Questions

Key Differences

If you’re debating between a StairMaster workout and a treadmill workout, here are the differences you can expect. 

• Type of Motion: On a stair stepper, you’ll perform a climbing motion, mimicking climbing stairs. On the treadmill, you can walk, jog, or run on a flat surface where you can adjust the incline.
• Learning Curve: The StairMaster can be challenging at first and takes some time to get used to — especially if you don’t hold on to the handrails. Beginners can use the treadmill immediately by simply walking.
• Muscle Engagement: Due to the climbing motion, stair climbers combine resistance training with cardio: it engages and strengthens your glutes. The treadmill works your quads, glutes, hamstrings, and calves as you walk or run but doesn’t strengthen them as much unless you’re pushing the intensity.
• Level of Impact: Some consider the StairMaster low-impact because you’re not pounding your feet, but it is arguably a lot of stress on your knees. The treadmill can be high-impact if you’re running or lower-impact if you’re walking.

Key Similarities

Although the motion is vastly different, here’s how the two pieces of equipment may be similar and can support your fitness goals. 

• Boost Cardiovascular Health: Both machines provide an effective form of aerobic exercise that will raise your heart rate. Incorporating them into your workout program can improve your cardiovascular health and help prevent heart disease.
• Build Endurance: When you use them regularly, stair climbers and treadmills both can increase your endurance, aerobic capacity, and cardiovascular fitness. 
• Burn Calories: Working out on either machine will help you burn calories and increase your total daily energy expenditure (TDEE). However, the number of calories may differ depending on how you use them.
• Home Gym Convenience: You can get a smaller stair climber or folding treadmill to fit into your home gym or office to help you get a cardio workout at home.

What Is a StairMaster?

The StairMaster is the brand name for a stair stepper. Generically, the machines are called stair climbers or stair steppers, with the terms often being used interchangeably. It’s a piece of cardio machine that looks like a small set of stairs with handrails on each side. The stairs continually revolve as you vertically climb them. 

[Read More: The Best Online Workout Programs for Coaching, Cardio, Value, and More]

At the top of the stairs, there’s typically a control panel where you can adjust your speed and resistance or choose a pre-made workout. There may also be heart rate sensors, an entertainment screen, and an option to store your data so you can track progress over time.

The Benefits of the StairMaster

Stair climbers are unique in that you’ll be doing some resistance training while getting a great cardio workout. The aerobic aspect of using a stair stepper can benefit your physical and mental health. The way it uses multiple muscle groups makes it highly intense, providing muscle-strengthening benefits to your lower body and core. Let’s break it all down.

Aerobic Exercise Improves Your Physical and Mental Health

Cardio exercise refers to aerobic exercise. The American College of Sports Medicine (ACSM) defines aerobic exercise as a physical activity that uses large muscle groups and raises your heart rate and respiration, which you perform rhythmically for some time. Choosing a stair climber will do all of the above. (1)

Consistently doing cardio exercise is well-known to improve your cardiovascular health. Regular cardio regulates blood pressure and blood sugar, lowers cholesterol, and improves blood flow. It can boost your immune system and help you get better sleep. These benefits combine to improve your heart health and help prevent cardiovascular diseases. (2)(3)(4)

Cardio may also improve your mental health by helping to treat symptoms of depression and anxiety. It can boost your self-esteem, your mood, and self-image. It may help you lower your stress levels and cope with life’s challenges. (5)

High-Intensity Workout

The American Heart Association (AHA) provides physical activity guidelines to Americans through the United States Department of Health. The AHA recommends 150 to 300 minutes of moderate-intensity aerobic exercise, 75 to 150 minutes of vigorous-intensity exercise, or a combination of both per week. (6) Stair climbers often fall under the vigorous-intensity category.

The AHA defines vigorous intensity using the talk test: you should not be able to talk or hold a conversation while doing it. You can also measure it by your heart rate, which the Centers for Disease Control (CDC) lists as 77 to 93 percent of your maximum heart rate. You can get your maximum heart rate by subtracting your age from 220. Multiply your answer by the percentage to find your target heart rate. (7)

[Read More: What Are Workout Splits and Which Is the Best One?]

Stair climbers will get your heart rate up there no matter how fast you’re going because they work multiple muscle groups simultaneously. It’s a great option to include for a HIIT (high-intensity interval training) workout, where you alternate bursts of maximum effort with short rest periods. 

Early research on the stair steppers states that stair-climbing motion doesn’t cause inertia or shock, which stresses your joints, muscles, and ligaments — making it a low-impact form of exercise. It’s a way to do high-intensity training without repeatedly hitting the surface you’re on. Instead, you take slow and controlled strengthening steps on the stairs. (8)

Strengthens Your Glutes

If you want to build your glutes, you need to perform resistance training outside of your cardio and eat enough calories to build muscle. But the stair climber is still a significant strength workout for your lower body muscles, and you’ll get some glute “activation” while you work your cardiovascular system.

As you climb onto the next stair, push through your heel and feel your glutes engage. When you straighten your leg on the next step, your glutes assist in extending your hip. This motion differs from the treadmill, where you walk or run on the same surface. 

This extra glute work contributes to the high-intensity nature of the StairMaster and helps it raise your heart rate faster.

Works Your Core Muscles

Holding on to the handrails of the stair climber may seem tempting, but if you skip them, you’ll get an extra core workout. The handrails can be helpful if you’re new to this machine because they help support your upper body. 

[Read More: Build a Titanic Torso with These Bodybuilding Chest & Back Workouts]

Using the stair climber without the handrails calls for you to engage your core to keep your spine straight as you get the intense lower-body work of climbing stairs. You’ll also work your upper body a bit to stay upright. It’s not quite an upper body workout, but by engaging more muscles, you raise your heart rate and increase the intensity of your StairMaster workout.

The Cons of the StairMaster

Stair climbers are excellent pieces of cardio machines because they require so much work, making them highly effective. However, all that work has some drawbacks if you have joint issues or are new to the gym. 

Tough on Knees

The stair stepper may seem lower-impact than running because you’re not shocking your joints as you repeatedly hit the pavement or treadmill surface. (8) 

However, the repetitive movement of climbing stairs can be tough on your knees. It may not be your best bet if you have joint pain, knee issues, or are recovering from a lower-body injury. The elliptical may be a better option because your feet stay planted the whole time.

[Read More: The 8 Best Knee Sleeves You Can Buy]

However, if you’ve had knee issues in the past, stair climbers can help you get stronger. Your glutes assist in abducting your hips, which can help stabilize your knees. As you push through your heels and squeeze your glutes, your glute medius can assist in keeping your knees tracking out to prevent knee valgus. 

Still, it can be difficult if your knees are prone to caving in, and repeatedly doing that on a stair climber can lead to more issues. 

Difficult Learning Curve

As a beginner, it’s not as easy to hop onto a stair climber as it is to walk on a treadmill. Misusing the stepper can lead to joint pain and injury because of the repetitive motion of climbing stairs. 

Holding onto the handrails when new to the StairMaster is okay, but you lose out on core engagement. A lack of core engagement can lead you to bend forward, keep your spine flexed while you work out, and put unnecessary strain on your lower back.

Beginners can use the StairMaster, of course. It takes some time to get used to and has a more demanding learning curve. They also might not be able to sustain the exercise long enough to get a maximally effective workout. 

Climbing Stairs Only

Climbing stairs is great for your glutes and core and for quickly raising your heart rate in an intense workout. But climbing stairs is the only motion you can do on a stair climber. If you want to purchase cardio equipment for your home gym, you may want something more versatile.

You can’t use a stair stepper to train for an event or sport or mimic outdoor walking or running. You’ll get better at whatever you repeatedly do, so if you spend time climbing stairs, you’ll get better at climbing stairs. That’s not necessarily a bad thing, but something to remember.

How to Use the StairMaster

Here is a step-by-step breakdown of how to use a stair climber correctly and get the most out of your workout.

[Read More: The Ultimate 10-Week Powerbuilding Workout Routine for Mass and Strength]

1. Step up onto the machine and start with a slow warm-up.
2. Select your speed and resistance, or choose a pre-set workout.
3. Stand tall, engage your core, and avoid leaning forward or holding onto the handrails. Push through your heels as you take your steps. Squeeze your glutes and keep your knees away from each other. Maintain your pace for 10 to 30 minutes.
4. Reduce your speed and finish with a few minutes to cool down.

What You Need: Hop on the stair climber at the gym if you see one, though they’re not always in smaller gyms. Remember that StairMaster is a brand name — you can also use another brand’s version of a stair stepper or stair climber.

Setting Up: Always do a dynamic warm-up before beginning a stair climber workout. Finish with some cool-down stretches as well.

What Is a Treadmill?

A treadmill is a piece of cardio equipment that you use to walk, jog, run, or sprint in place. You can customize your speed and incline or choose from pre-set workouts. You can do these activities outdoors, but a treadmill lets you do them in a convenient indoor area where you don’t need to worry about weather or traffic.

[Read More: The 5 Best Fitness Trackers]

On the treadmill, you walk on a continually moving conveyor belt supported by the machine. You can increase your incline as desired. There are handrails to hold on to and a control panel to adjust your speed and incline. There are often heart rate monitors, an entertainment screen, and a system to keep track of your workouts so you can progress over time.

The Benefits of the Treadmill

The most significant benefit of treadmills over stair climbers is versatility. You can do more types of exercise with it and incorporate it into training programs for different goals. It’s also more adaptable for different intensities and fitness levels. 

Versatile Intensity

On a treadmill, you can adjust your speed and incline to allow for any level of intensity you’re going for. 

Keep the speed and incline low for a low-intensity walk as a warm-up before strength training or as a LISS cardio (low-intensity steady-state) workout on an active recovery day. You can also increase your incline but not your speed to increase intensity but not impact. Walking on the treadmill also allows for a more low-impact workout that can benefit people with joint pain. 

On the other hand, you can also use the treadmill for high-intensity workouts. You can run, jog, and sprint as part of a HIIT workout or do some sprint workouts to finish off a lifting session with cardio. 

Adaptable for All Fitness Levels

The treadmill has a (literally) lower barrier to entry than the stair climber. Beginners can get right on and take a walk, which may make it more feasible for people new to exercise to have the confidence to get moving.

Older folks or people recovering from injuries can benefit from the more straightforward learning curve. If you need weight-bearing cardio to strengthen your bones and help prevent osteoporosis, walking on the treadmill may be gentler on your knees than climbing stairs. (9)

Advanced athletes who enjoy sprinting or running also benefit from using the treadmill. When you need to maintain a certain speed, it can be challenging to run outdoors if you don’t have a conducive area or the weather isn’t cooperating. You can customize your speed on the treadmill to stay at the exact pace you need.

Lower-Intensity Cardiovascular and Mental Health Benefits

Regularly incorporating the treadmill into your workout program will improve your cardiovascular health. Cardio exercise regulates your blood pressure, sugar, and cholesterol. It improves blood flow, boosts your heart health, and protects you from cardiovascular and metabolic diseases. (2)(6)

From the AHA’s guidelines for physical activity, you can use the treadmill to get both moderate-intensity and vigorous-intensity aerobic exercise. (2)(6)

Working out longer at a moderate heart rate trains your heart to deliver oxygen and blood more efficiently. This helps your heart work less hard in your daily life, reducing your risk of a heart attack. (10)

Research also shows that lower or moderate-intensity cardio exercise can have mental health benefits for people with clinical depression. With mild to moderate depression, exercise may have similar effects as medication and therapy. For severe depression, exercise can be a great addition to other treatments. (11)

People with severe depression may struggle to motivate themselves to exercise. Research shows that for depressed people with lower fitness levels, moderate-intensity exercise may be more enjoyable than high-intensity exercise, making them more likely to do it. Even a 10-minute, low-intensity walk can boost mood and reduce stress when living with depression. (12) 

Train for an Event or Sport

If you’re prepping for a race or marathon, you can use the treadmill as part of your training program. It may not necessarily be better than running outdoors, but it works if you can’t get outside. You can adjust your speed and incline to reproduce the conditions you may face during your event. 

Incorporating tempo runs into your program can train your body to run faster for longer. With tempo runs, you need to stay at a consistent intensity. Needing to slow down for an obstacle outdoors can decrease the effects of your workout, so they may be more effective on a treadmill where you can control all of the elements.

Hikers may also use the treadmill for steep incline walking to prepare for a big hike. It’s not the same as hiking, but you’ll work your muscles while building your endurance for uphill walking. 

Athletes often incorporate sprints and treadmill runs as cross-training to help them build endurance and improve their performance in their sport.

The Cons of the Treadmill

Although the treadmill is more versatile than the stair climber, it requires more work to reach the same level of intensity you can hit when climbing stairs. 

Cardio Exercise Only

You won’t necessarily be building muscle on the stair climber or the treadmill, but the climber has a little extra muscular engagement than the treadmill. You use your quadriceps, hamstrings, and calves on the treadmill to walk, jog, run, or sprint. Although your lower body muscles are working, they may not get much stronger, and it’s not a weightlifting exercise.

You can still use the treadmill in addition to resistance training. But depending on your treadmill workout, the stair machine may work your glutes more due to the motion of climbing up stairs. 

Work Harder to Burn Calories

People often want to know which will give you a greater calorie burn when it comes to the stair climber versus the treadmill. You can burn calories on both machines, but you may need to work harder on the treadmill to reach the same intensity and expend the same amount of energy.

Two studies on college students compared heart rate and oxygen uptake when using a stair climber and running on the treadmill. In both cases, the results were comparable. The results led researchers to state that stair climbing and running on the treadmill are equally effective at raising your heart rate and improving oxygen uptake. (13)(14)

Stair climbing and running on the treadmill may burn similar calories — but walking on the treadmill is less intense and may not yield the same results. Walking at a moderate intensity has other benefits outside of burning calories. If burning calories is your primary goal, you’ll need to work faster and longer on the treadmill to expend the same energy you would on the stair climber.

Running is High-Impact

Running isn’t for everyone. It’s high-impact and places a lot of stress on your joints. Some people don’t enjoy it. If you’re not into running but want to get an equal amount of intensity as you would on the stair master, you’ll need to walk at an incline for longer. 

How to Use a Treadmill

Get ready to walk, jog, run, or sprint. Here are the simple steps to using the treadmill.

[Read More: 5 At-Home Workouts for Strength, Muscle Growth, Power, and More]

1. Step onto the treadmill. Begin with an easy walk or jog as a warm-up.
2. Choose your speed and incline, or select a pre-set workout. Engage your core and stay tall through your spine and chest as you increase your intensity. 
3. Avoid holding the handrails for a more intense workout. Continue for your desired length of time.
4. Decrease your speed and incline at the end of your workout, and finish with a few minutes of a slower jog or walk.

What You Need: Luckily, you can find treadmills in most gyms. You can even get a small treadmill or walking pad for your home.

Setting Up: Complete a dynamic warm-up before hopping on the treadmill to prepare your joints and muscles. Finish with some cool-down stretches.

Stepping Up

The StairMaster versus the treadmill — a classic cardio match-up. Both are powerful cardio equipment that you can use to build endurance, improve your cardiovascular health, and increase your energy expenditure for body recomposition goals. 

Stair climbers can offer higher intensities with lower impact. However, they have a higher learning curve and are less versatile in intensity and types of workouts. Treadmills are more adaptable to different fitness levels, intensities, and forms of exercise. But if you’re not a runner, you may need to work harder and longer on it to burn the same amount of calories as the stair climber.

Both machines can support any fitness goal — be specific in what you’re looking to get out of your cardio workout, and hop onto the best machine for you.

FAQs

Here, we’ll answer some frequently asked questions in the battle of the StairMaster versus the treadmill.

References

1. Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. 
2. Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. 
3. Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019 May;8(3):201-217. 
4. Banno M, Harada Y, Taniguchi M, Tobita R, Tsujimoto H, Tsujimoto Y, Kataoka Y, Noda A. Exercise can improve sleep quality: a systematic review and meta-analysis. PeerJ. 2018 Jul 11;6:e5172. 
5. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. 
6. Piercy, K. L., & Troiano, R. P. (2018). Physical Activity Guidelines for Americans From the US Department of Health and Human Services. AHA Journal, 11(11).
7. CDC. Target Heart Rate and Estimated Maximum Heart Rate. Centers for Disease Control and Prevention.
8. Luketic, Ruth; Hunter, Gary R.; Feinstein, Carol. Comparison of StairMaster and Treadmill Heart Rates and Oxygen Uptakes. Journal of Strength and Conditioning Research 7(1):p 34-38, February 1993.
9. Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531. 
10. Tian D, Meng J. Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxid Med Cell Longev. 2019 Apr 9;2019:3756750. 
11. Jan Knapen, Davy Vancampfort, Yves Moriën & Yannick Marchal (2015) Exercise therapy improves both mental and physical health in patients with major depression, Disability and Rehabilitation, 37:16, 1490-1495.
12. Craft LL, Perna FM. The Benefits of Exercise for the Clinically Depressed. Prim Care Companion J Clin Psychiatry. 2004;6(3):104-111. 
13. Loy SF, Holland GJ, Mutton DL, Snow J, Vincent WJ, Hoffmann JJ, Shaw S. Effects of stair-climbing vs run training on treadmill and track running performance. Med Sci Sports Exerc. 1993 Nov;25(11):1275-8. 
14. George J. Holland, James J. Hoffmann, William Vincent, Mark Mayers & Ann Caston (1990) Treadmill vs Steptreadmill Ergometry, The Physician and Sportsmedicine, 18:1, 79-85.
15. American Council on Exercise. HIIT vs. Steady State Cardio: Which One is Best for Your Clients? ACE Fitness.

Featured Image: Thammachak Sotiya & Max kegfire / Shutterstock

The post Stairmaster Vs. Treadmill — Which One Should You Use for Cardio, Strength, and More? appeared first on BarBend.

The 2023 Rogue Invitational is scheduled for Oct. 27-28, 2023, at the Dell Diamond Stadium in Round Rock, TX. The reigning Fittest Man on Earth® Jeffrey Adler, and reigning Fittest Woman on Earth® Laura Horvath are both slated to compete. Horvath won the 2022 Rogue Invitational.

The prize purse for the 2023 Rogue Invitational as of Sept. 21, 2023, is $1,496,807, comprised of a combination of Bitcoin, ticket sales, merch sales, sponsorships, and the initial cash investment by Rogue.

2023 Rogue Invitational Rosters

The confirmed 2023 Rogue Invitational athletes for both divisions are below:

Male Division

• Jeffrey Adler
• Patrick Vellner
• Roman Khrennikov
• Brent Fikowski
• Dallin Pepper
• Jonne Koski
• Chandler Smith
• Jay Crouch
• Lazar Đukić
• Jelle Hoste
• Björgvin Karl Gudmundsson
• Bayley Martin
• Will Moorad
• Noah Ohlsen
• Ricky Garard
• Victor Hoffer
• Travis Mayer
• Tudor Magda
• Garrett Clark
• Jayson Hopper

Female Division

• Laura Horvath
• Emma Lawson
• Arielle Loewen
• Gabriela Migała
• Tia-Clair Toomey
• Alex Gazan
• Alexis Raptis
• Bethany Flores
• Emma Cary
• Danielle Brandon
• Paige Powers
• Emily Rolfe
• Annie Thorisdottir
• Karin Freyova
• Dani Speegle
• Manon Angonese
• Elena Carratala Sanahuja
• Lauren Fisher
• Kyra Milligan
• Christine Kolenbrander

[Related: The 2024 CrossFit Games Will Be Held In Fort Worth, Texas]

[Related: The Buttery Bros Supplement Their Leg Training with Electrical Stimulation]

The 2023 Rogue Invitational invitations were partly comprised of the top finishers from the 2023 Rogue Invitational Online Qualifier, which occurred on Aug. 25-28, 2023. The top five female and top five male athletes from the qualifier received invites to compete in Round Rock.

2023 Rogue Invitational Online Qualifier Results

Below are the top five for each division in the 2023 Rogue Invitational Online Qualifier:

Female Division

1. Dani Speegle
2. Manon Angonese
3. Elena Carratala Sanahuja
4. Lauren Fisher
5. Kyra Milligan

Male Division

1. Ricky Garard
2. Victor Hoffer
3. Travis Mayer
4. Tudor Magda
5. Garrett Clark

One notable athlete not competing at the 2023 Rogue Invitational is the two-time Fittest Man on Earth® and reigning Rogue Invitational champion Justin Medeiros, who recently returned to training after time off following his 13th-place finish at the 2023 CrossFit Games.

The events for the 2023 Rogue Invitational have not yet been released at the time of this article’s publication. The 2023 Rogue Strongman Invitational roster was revealed in late August 2024.

2023 Rogue Strongman Invitational Roster

• Oleksii Novikov (Ukraine) — Defending Champion
• Mitchell Hooper (Canada)
• Trey Mitchell (USA)
• Luke Stoltman (UK)
• Mateusz Kieliszkowski (Poland)
• Pavlo Nakonechnyy (Ukraine)
• Tom Stoltman (UK)
• Bobby Thompson (USA)
• Evan Singleton (USA)
• Maxime Boudreault (Canada)

[Related: Everything You Need To Know About Rucking (+ How To Get Started)]

More CrossFit Content

• Zack Telander Teaches Squat and Overhead Snatch Technique With CrossFitter Guilherme Malheiros
• What Comprises Rich Froning’s Diet of 5,147 Calories Per Day?
• Mitchell Hooper Suggests Emma Cary Train Neural Control To Improve Her Heavy Strict Lifts

The post 2023 Rogue CrossFit Invitational Roster Revealed appeared first on BarBend.

The 2023 CrossFit Games results were not what two-time Fittest Man on Earth® Justin Medeiros anticipated. After finishing 29th and 37th in the first two events, following a pair of bike crashes in the first event, Medeiros couldn’t catch up on the leaderboard by the end of the competition.

Medeiros ranked 13th overall and relinquished the Fittest Man on Earth® title to Jeffery Adler of Canada. Patrick Vellner and Roman Khrennikov took silver and bronze, respectively. 

On Sept. 16, 2023, Medeiros returned from some vacation time and published a video on his YouTube channel wherein he shared his first week of programming back in the gym. Check it out below::

Although Medeiros took time off after the 2023 CrossFit Games to analyze his performance and plan for the 2024 season, he performed infrequent low-volume workouts to maintain his fitness.

Day One

Medeiros did two circuits on the first day:

Circuit One

Five rounds on a five-minute timer:

• Chest-To-Bar Pull-Ups
• Ring Push-Ups
• Wall Balls
• C2 Bike for Calories (for the remainder of the five minutes)

Medeiros didn’t reveal the exact number of reps he did for each exercise. 

Circuit Two

Two rounds of five-minute EMOMs (every minute on the minute):

• Handstand Holds
• Abs

Medeiros did not go into detail about which ab exercises he trained.

Day Two — Active Rest Day

30-minute AMRAP (as many reps as possible):

• 10 Basketball Free Throws
• 10 Calorie Row For Every Miss

On his rest day, Medeiros practiced his basketball shot. He attempted 10 free throws in a round with the stipulation that he would burn 10 calories on the Concept2 RowErg for each missed shot. 

Medeiros did between 50 to 80 calories on the rower in every round. “Basketball is not my sport,” said Medeiros, who concluded his rest day with mobility training. 

Day Three

The high-volume day comprised two circuits:

Circuit One

Three rounds of:

• 100-foot Overhead Earthquake Barbell Carry
• 100-foot Sandbag Carry
• 200-foot Farmer’s Carry

Circuit Two

21-15-9 of:

• Deadlift (225 pounds)
• Bar-Facing Burpees
• Calorie Row

Rest three minutes, then:

9-15-21 of:

• Deadlift (225 pounds)
• Bar-Facing Burpees
• Calorie Row

[Related: The 2024 CrossFit Games Will Be Held In Fort Worth, Texas]

2023 Rogue Invitational

Without divulging details, Medeiros revealed that he will compete in a powerlifting meet on Dec. 16, 2023. On the CrossFit front, Medeiros is expected to compete in the 2024 CrossFit Open. He is not on the roster for the 2023 Rogue Invitational in Round Rock, TX, on Oct. 28-29, 2023, as of Sept. 21, 2023.

Featured image: @justinmedeiros34 on Instagram

The post Watch Justin Medeiros’ Return to Training Following His 13th-Place Finish at the 2023 CrossFit Games appeared first on BarBend.

If you leave a puddle of sweat on the floor after a workout (great job, by the way), the odds are you need a drink. But you’re losing more than just water when you soak your shirt, and sometimes, a bottle of water just isn’t enough. That’s where sports drinks can be useful. 

Sports drinks are formulated to replace the fluids, glucose, and electrolytes that we lose when we sweat during a hard workout. Obviously, we need water to live, but glucose and electrolytes are essential for maintaining your body’s basic functions, which is why sports drinks contain specific amounts of sugar and electrolytes to replenish those essentials. (1) With so many options on the market, it can be hard to settle on just one, so we dove in to help find the best sports drinks for a variety of needs. 

The Best Sports Drinks

• Best Sports Drink Overall: Transparent Labs Hydrate
• Best Sports Drink for Athletes: Swolverine INTRA
• Best Greens Sports Drink: Athletic Greens AG1
• Best Sports Drink with Caffeine: Tailwind Endurance Fuel
• Best Value Sports Drink: Transparent Labs Hydrate
• Best All-Natural Sports Drink: Harmless Harvest Coconut Water
• Best Sports Drink for Travel: Onnit HYDRATech Instant
• Best Electrolyte Sports Drink: Liquid I.V.

How We Tested

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts, and we’ve put down countless bottles of sports drinks for both fitness and testing purposes. For this article, we tried different formulas, researched their potential benefits, and consulted user reviews to find the best ones. 

Best Sports Drink Overall: Transparent Labs Hydrate

Specs

• Calories: Not Disclosed
• Sugar: Not Disclosed
• Electrolytes: 84mg calcium, 50mg magnesium, 500mg sodium, 250mg potassium
• Flavors: Tropical Punch, Peach Mango
• Price Per Serving: $0.75

Pros

• It includes essential electrolytes, including a 500mg dose of sodium. 
• The Tropical Punch flavor tastes like Hawaiian Punch. 
• At $0.75 per serving, this is on the lower end of the price range. 

Cons

• A lot of the ingredients are in proprietary blends, so you can’t be sure of the specific amounts of some of the ingredients included. 
• The calories and macros aren’t listed, which may make this a no-go for macro counters. 
• It contains tree nuts, so those with tree nut allergies should avoid this mix.

The main basic function of a sports drink is to replenish what you lose when you sweat. Transparent Labs Hydrate does this in spades thanks to its blend of calcium, magnesium, sodium, and potassium. The 500mg dose of sodium here is a standout, especially since having an inadequate amount of sodium in the system can lead to cramping. (2) “As an athlete who’s prone to cramping, I’m a fan of the dosage,” our tester says. “I lose a lot of sodium when I sweat, so the high amount of sodium here is great.” 

In addition to the electrolytes, it also includes other ingredients like taurine, an essential amino acid that can improve exercise performance and recovery. (3) Of the two flavors available (Tropical Punch and Peach Mango), we tried the Tropical Punch. “It tastes like very concentrated Hawaiian Punch,” our tester says. This is great news if you have a sweet tooth (raises hand), but you can always add more water to dilute the flavor a bit.

Best Sports Drink for Athletes: Swolverine INTRA

Swolverine INTRA

Swolverine INTRA

This intraworkout supplement is packed with helpful ingredients from 4,300mg of 2:1:1 ratio BCAAs to a hydration matrix featuring coconut water extract and ginseng. It also contains a blend of b vitamins and electrolytes.

Shop Swolverine

Specs

• Calories: 5
• Sugar: 2g
• Electrolytes: 105mg calcium, 37mg magnesium, 135mg sodium, 87mg potassium
• Flavors: Tropical Blast, Cherry Frost
• Price Per Serving: $1.50

Pros

• The 4,300mg of essential amino acids can help athletes with recovery and performance. 
• There’s 800mg of ginseng as well as vitamin B6 and vitamin B12 for an extra boost during workouts. 
• User reviews universally praised both flavors. 

Cons

• At $1.50 per serving, it’s pricey for a powdered sports drink. 
• If you’re only looking for electrolytes, the extra ingredients here might be unnecessary.

Electrolytes are the foundation of a good sports drink, and Swolverine INTRA delivers with its doses of calcium, sodium, magnesium, and potassium. But athletes may want more of a boost, which is where INTRA stands out. Studies have suggested that the 800mg of ginseng in this mix may contribute to muscle activation and muscle recovery, and the vitamins B6 and B12 included in this formulation can help increase and maintain energy levels. (4)(5)

It’s also loaded with 4,300mg of essential amino acids, including leucine, which is a key factor in stimulating protein synthesis, making it ideal for an athlete in the recovery phase. (6) It also doesn’t hurt that the flavors seem to be a hit with reviewers, as most of the user reviews we’ve seen can be summed up with this user’s quote: “Both flavors are INSANELY good!”

Best Greens Sports Drink: Athletic Greens AG1

Athletic Greens

Athletic Greens

This nutritious greens powder is NSF certified for sport and includes 75 absorbable ingredients and is free of gluten, sugar, dairy, eggs, and nuts. It is compatible with vegan, keto, and paleo diets. 

Shop Athletic Greens Shop Athletic Greens

Specs

• Calories: 50
• Sugar: <1g
• Electrolytes: 118mg calcium, 26mg magnesium, 45mg sodium, 300mg potassium
• Flavors: Pineapple Vanilla
• Price Per Serving: $3.30

Pros

• In addition to supplying electrolytes, this greens powder also acts as a multivitamin and probiotics supplement.
• It delivers high doses of micronutrients like vitamin B7 and zinc. 
• This powder fits a range of diets, from vegan to keto. 

Cons

• At $3.30 per serving, this is one of the more expensive options. 
• If all you want are electrolytes, this is definitely overkill. 
• The digestive blend and probiotics may cause some gas and bloating. 

If you’re not into stacking a bunch of supplements together, an all-in-one greens powder like Athletic Greens AG1 might be the perfect option. It has the essentials (calcium, magnesium, sodium, and potassium), but it also delivers huge doses of B vitamins, zinc, niacin, and vitamin E, just to name a few of the vitamins and minerals included. AG1 also delivers an antioxidant blend and a digestive enzyme blend, as well as 7.2 billion CFU of probiotics. 

While you may not be getting the highest dose of electrolytes with AG1, you’re getting a supplement that acts as a sports drink, multivitamin, and digestive supplement. At $3.30 per serving, this is one of the more expensive supplements on this list. But considering the sheer number of nutrients it delivers (and the convenience of taking them all in one go), it could be worth the price. 

Read our full Athletic Greens Review. 

Best Sports Drink with Caffeine: Tailwind Endurance Fuel

Tailwind Endurance Fuel (Caffeinated)

Tailwind Endurance Fuel (Caffeinated)

Tailwind Endurance Fuel delivers four essential electrolytes, including 310mg of sodium, to help prevent cramps during endurance workouts. Plus, the 20g of sugar and 35mg of caffeine offer a mild energy boost without causing jitters. 

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Specs

• Calories: 100
• Sugar: 25g
• Electrolytes: 27mg calcium, 12mg magnesium, 310mg sodium, 90mg potassium
• Flavors: Raspberry Buzz, Tropical Buzz, Colorado Cola
• Price Per Serving: $0.97 (30-serving bag), $0.80 (50-serving bag)

Pros

• The high 310mg dose of sodium can help stave off cramps.
• There are 35mg of caffeine in this mix, enough for a light energy boost without jitters.
• This mix is gluten-, soy-, and dairy-free, as well as vegan and non-GMO. 

Cons

• This is designed for endurance workouts of two hours or more, so you’ll have to cut the dose for shorter workouts. 
• The 25g of sugar in this mix won’t work for keto or low-carb athletes. 
• The high sodium count makes it taste pretty salty. 

If you’re going out on a long run or ride (or you just want to bang out a few hours of cardio), a little caffeine goes a long way. The 35mg of organic caffeine in Tailwind Endurance Fuel is just enough to provide a gentle energy boost but not enough to cause the jitters, which can throw off your pacing on a long run. Each serving also has 25 grams of carbs and 100 calories, as well as a whopping 310mg of sodium to help prevent cramping. 

One of our testers found Tailwind to be the best option during 20-mile training runs, thanks in part to how light and easy to digest it was. “A lot of other drinks can feel heavy in your stomach, which feels awful on long runs,” he says. “Tailwind was perfect — it was easy on the stomach, and the high sugar count and caffeine gave me steady energy.”

Best Value Sports Drink: Transparent Labs Hydrate

Transparent Labs Hydrate

Transparent Labs Hydrate

This product contains 500 mg of a coconut water powder complex that can potentially help keep with satiation thanks to coconut water’s fiber content. Plus, it's combined with a dose of calcium, phosphorus, magnesium, sodium, potassium, and taurine for a complete electrolyte supplement. 

Shop Transparent Labs

Specs

• Calories: Not Disclosed
• Sugar: Not Disclosed
• Electrolytes: 84mg calcium, 50mg magnesium, 500mg sodium, 250mg potassium
• Flavors: Tropical Punch, Peach Mango
• Price Per Serving: $0.75

Pros

• At $0.75 per serving, this costs less than a quarter of some of the options on this list. 
• In addition to essential electrolytes, this formula also has taurine to help with energy and post-workout recovery. 
• The huge 500mg dose of sodium is ideal for athletes who have problems with cramping. 

Cons

• If you want more added ingredients, like vitamins or caffeine, you’ll need to find a different sports drink.
• The flavors come on strong; some people add extra water to tone the flavor down. 

With some options hovering at or above the $3 per serving mark, sports drinks can be pretty spendy. If you’re looking for one that won’t break the bank, Transparent Labs Hydrate is a great option. At just $0.75 per serving, it costs a fraction of what some other brands charge but still delivers four essential electrolytes, including a huge 500mg dose of sodium. It also contains taurine, which can help exercise performance and post-workout recovery. (3)

Just like all of Transparent Lab’s products, all of the ingredients are 100 percent natural, with no artificial sweeteners, colors, or flavors. Speaking of flavors, our tester was a fan of the Tropical Punch flavor but noted that it’s a bit on the strong side. “I tend to add more water than recommended,” our tester says. 

Best All-Natural Sports Drink: Harmless Harvest Coconut Water

Harmless Harvest Coconut Water

Harmless Harvest Coconut Water

This all-natural coconut water offers a potent 812mg dose of potassium as well as moderate amounts of calcium, magnesium, and sodium. It's also USDA-certified organic with zero artificial flavors or sweeteners. Plus, there's a Watermelon flavour for people who dislike the taste of coconut water. 

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Specs

• Calories: 90
• Sugar: 20g
• Electrolytes: 69mg calcium, 29mg magnesium, 55mg sodium, 812mg potassium
• Flavors: Original, Watermelon
• Price Per Serving: $4.17 (12-pack), $3.75 (24-pack)

Pros

• This drink packs a whopping 812mg of potassium, one of the electrolytes lost in sweat during hard workouts. 
• The coconut water in this is USDA-certified organic with no artificial colors, flavors, or sweeteners. 
• There’s a watermelon flavor for those who aren’t fans of coconut water. 

Cons

• At around $4 per serving, this is one of the most expensive electrolyte replacements you’ll find. 
• Even with the watermelon flavoring, this may not be palatable for people who hate coconut water.
• The 20 grams of sugar make this less than ideal for keto or low-carbohydrate athletes.

If you’re looking for an all-natural sports drink, it doesn’t get more natural than a bottle of coconut water. Nature’s OG of sports drinks, this coconut water contains 69mg of calcium, 29mg of magnesium, 55mg of sodium, and a huge 812mg dose of potassium, which is a key component in many bodily functions, including muscle contraction. (7)

In addition to the electrolytes, Harmless Harvest Coconut Water contains 20 grams of naturally occurring sugar in addition to the electrolytes. This can be ideal for keeping energy levels up during workouts but may turn off people who are trying to keep their carbs low. Plus, this coconut water has been USDA-certified organic, with no artificial flavors or sweeteners, so this is about as natural as you’re going to find. This is an extremely pricey drink at $3 to $4 a pop, but if you want an all-natural sports drink, it could be worth the price of admission. 

Best Sports Drink for Travel: Onnit HYDRATech Instant

Onnit HYDRATech Instant

Onnit HYDRATech Instant

Onnit contains a blend of sodium, calcium, magnesium, and potassium, which are all hydrating electrolytes. In addition, this formula contains only 7g of sugar, which is much lower than many sports drinks on the market. 

Shop Onnit

Specs

• Calories: 35
• Sugar: 7g
• Electrolytes: 130mg calcium, 25mg magnesium, 260mg sodium, 260mg potassium
• Flavors: Tangerine, Fresh Lime
• Price Per Serving: $2

Pros

• This powder comes in individual serving packets, making it easy to take on the go. 
• The 7 grams of sugar in this drink is ideal for low-carb athletes. 
• It dissolves quickly in water with zero clumps or residue.

Cons

• Even though the sugar count is low, keto athletes can easily find an option with zero carbs. 
• There are only two flavors, so if you’re looking for more variety, look elsewhere. 

Powdered sports drinks allow for customized dosing, but it can be a pain to haul around a bag of powder wherever you go. ONNIT solves this problem by doling out its HYRDATech Instant sports drink in easy-to-carry single-serving packets. Each packet contains a moderate dose of calcium, magnesium, sodium, and potassium, with only seven grams of sugar per packet. 

The powder lives up to the “instant” in its name by dissolving quickly in water, leaving zero clumps or residue. And while there are only two flavors (Tangerine and Fresh Lime), user reviews are nearly unanimous on how great they taste. 

Best Electrolyte Sports Drink: Liquid I.V.

Liquid I.V. Hydration Multiplier

Liquid I.V. Hydration Multiplier

This hydration supplement is packed with electrolytes, vitamins, and minerals to help you replenish what is lost while sweating.

Shop Liquid I.V.

Specs

• Calories: 45
• Sugar: 11g
• Electrolytes: 500mg sodium, 380mg potassium
• Flavors: Lemon Lime, Strawberry Lemonade, Seaberry, Tropical Punch, Pina Colada, Concord Grape, Golden Cherry, Acai Berry, Guava, Passion Fruit, Strawberry, Watermelon
• Price Per Serving: $1.56

Pros

• The ratio of sodium, potassium, and glucose helps this drink absorb faster in your body than water. 
• In addition to electrolytes, this delivers various vitamins, including vitamin C and B vitamins. 
• There are 12 different flavors to choose from. 

Cons

• Some people find the taste too sweet. 
• The stevia used in this can cause gastric distress in some people. 

Liquid I.V. stands out in a crowded field of sports drinks not for the electrolytes that it has but for how it uses them. The mix of 500mg of sodium and 250mg of potassium is designed to allow your body to absorb the liquid sooner than it would absorb water alone, quenching your thirst more effectively. It’s a lofty claim, but one that our tester has verified. “I drink water constantly but still feel thirsty,” she says. “But one of these and I’m good.”

Plus, each single-serving packet delivers five times the amount of sodium and over six times the amount of potassium that you’ll find in sports drinks like Gatorade. It also offers five essential vitamins — B3, B5, B6, B12, and vitamin C. If you’ve got finicky taste buds, you’re in luck because Liquid I.V. comes in 12 different flavors, as well as a variety pack for you indecisive folks. 

Read our full Liquid I.V. Review. 

Benefits of Sports Drinks

At their most basic, sports drinks serve the same function as water — they’re meant to hydrate you. But where water just replenishes…water, sports drinks are formulated to replace everything you lose when you sweat. In addition to restoring your fluid balance, sports drinks also replace essential electrolytes that you lose during a sweat session, and some even provide an energy boost in the form of sugar or caffeine.

Replacing Electrolytes

The main selling point of a sports drink is its electrolyte content. When you sweat, you lose essential electrolytes like sodium, potassium, calcium, and magnesium. Not replacing these electrolytes can result in cramping, dizziness, and a drop in athletic performance. (1) Sports drinks prevent this by replacing those electrolytes. 

Rehydrating

When you sweat, you lose a lot of fluid. (8) The water and electrolytes in sports drinks help you absorb and retain water better than water alone. 

Boosting Energy 

Many sports drinks also provide an energy boost in the form of sugar or caffeine.

This can come in particularly handy if you take them during a long workout, as both sugar and caffeine can provide a quick boost of energy to help you finish your run or bang out a few more reps. 

How We Chose the Best Sports Drinks

There are a lot of sports drinks on the market, so picking the best ones took some consideration. We looked at several different factors when choosing the right drinks, including the electrolyte content, additional ingredients, taste, and price.

Electrolyte Blend

A good sports drink needs to replace the essential electrolytes that athletes lose when they sweat, so we searched out selections that contained at least moderate amounts of sodium, magnesium, potassium, and calcium. Any selections that we chose that didn’t have all four or contained smaller doses had to stand out in some other way. 

Additional Ingredients

Electrolytes are the star of the show here, but some drinks have additional ingredients that an athlete may find useful. Caffeine and sugar can provide a boost of energy to get you through your workout, for instance. Others contain vitamins or amino acids like taurine, which can help reduce recovery time after a hard workout. (3)

Taste

If a sports drink tastes gross, you’re not going to drink it. And if you don’t drink it, even the best sports drink won’t do you any good. So we made sure that the drinks we chose for this list tasted good and gave special preference to ones that offered multiple flavor options. 

Price

Sports drinks vary in price, often depending on the formula and ingredients. While there are some expensive options on this list, we also made sure to include ones that would fit tighter budgets. 

How Much Do Sports Drinks Cost? 

Sports drinks can vary in price per serving quite a bit, with prices starting at well under a dollar and ending around the three- to four-dollar range. Often, the price will vary based on the electrolyte dosage, any additional ingredients, and what form it takes. Often, you’ll find powders cheaper than premixed sports drinks. 

What to Consider Before Buying a Sports Drink

There’s no shortage of sports drinks on the market, making finding the right one for your needs challenging. When you’re thinking about picking up a sports drink, you should consider factors like a drink’s electrolyte content, its calorie count, how much sugar is in it, and how much it costs. 

Electrolyte Content

Replenishing your electrolytes is the key factor in choosing a sports drink. Keep an eye out for drinks that have sodium, potassium, magnesium, and calcium. 

Calorie Count

The calorie count you need can vary depending on your fitness goals. If you’re trying to lose weight, consider a sports drink with little to no calories.

If you participate in an endurance sport or you’re doing a competition with multiple events in a day, you may want something with a calorie count of around a hundred or so. 

Sugar Content

Again, your goals and needs will determine how much sugar you want in a sports drink. If you want to lose weight, look for a sports drink with low or no sugar content. If you have long training sessions or it’s competition day, look for a drink that can replenish your glucose levels. 

Price

If you exercise hard and often, you’re likely going to be drinking a sports drink regularly. So it’s worth looking for one that you can buy in fairly large quantities. While some of the sports drinks on this list cost a few dollars per serving, some great ones are a lot easier on the budget. Make sure whichever sports drink you go with is one that you can afford to take regularly. 

Final Word

The right sports drink is perfect for rehydrating after a sweaty workout. The electrolytes in sports drinks replace the ones you lose in sweat and help your body absorb and maintain fluids. These drinks can be helpful after long workouts, in hot environments, and even for fighting through a nasty hangover. If you’ve lost fluids, a good sports drink can help.

If you’re looking at a sports drink, consider your goals, how you work out, and how much you’re willing to spend. When you have an idea of what you’re looking for, you can use this list to help you pick the right one. 

FAQs

Resources

1. Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-.
2. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;19(6):3651. doi: 10.3390/ijerph19063651. PMID: 35329337; PMCID: PMC8955583.
3. Kurtz, J.A., VanDusseldorp, T.A., Doyle, J.A. et al. Taurine in sports and exercise. J Int Soc Sports Nutr 18, 39 (2021). https://doi.org/10.1186/s12970-021-00438-0
4. Cristina-Souza G, Santos-Mariano AC, Lima-Silva AE, Costa PL, Domingos PR, Silva SF, Abreu WC, De-Oliveira FR, Osiecki R. Panax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in Athletes. J Strength Cond Res. 2022 Apr 1;36(4):991-997. doi: 10.1519/JSC.0000000000003555. PMID: 32379240.
5. Kim YN, Hwang JH, Cho YO. The effects of exercise training and acute exercise duration on plasma folate and vitamin B12. Nutr Res Pract. 2016 Apr;10(2):161-6. doi: 10.4162/nrp.2016.10.2.161. Epub 2016 Feb 26. PMID: 27087899; PMCID: PMC4819126.
6. Mero A. Leucine supplementation and intensive training. Sports Med. 1999 Jun;27(6):347-58. doi: 10.2165/00007256-199927060-00001. PMID: 10418071.
7. Lindinger MI. Potassium regulation during exercise and recovery in humans: implications for skeletal and cardiac muscle. J Mol Cell Cardiol. 1995 Apr;27(4):1011-22. doi: 10.1016/0022-2828(95)90070-5. PMID: 7563098.
8. Baker LB. Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability. Sports Med. 2017 Mar;47(Suppl 1):111-128. doi: 10.1007/s40279-017-0691-5. PMID: 28332116; PMCID: PMC5371639.

The post The 8 Best Sports Drinks for Athletes, Travel, and More for 2023 appeared first on BarBend.

You’ve been hitting the gym consistently, lifting heavy, and following a program featuring progressive overload. But after a few months, you notice that your T-shirts aren’t filling out how you’d like, and you’re struggling to build muscle. Breaking down your muscles in the gym is only part of the equation — you need to build them back up by eating enough calories and protein. 

Sometimes, getting everything you need through your diet alone is challenging, and supplements can come in handy. Are you looking to build muscle and bulk up overall? Or are you trying to build lean muscle mass while maintaining your body weight or cutting some body fat? The answer will lead you to the right supplement.

Here, we’ll dive into two powerful supplements to support your muscle-building journey: mass gainer and whey protein. You’ll learn the differences, similarities, and the pros and cons of both. You’ll finally be able to choose the right one to your repertoire to help you get the type of gains you’re working for. Mass gainer versus whey protein — let’s get into it.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

• Key Differences
• Key Similarities
• What Is Mass Gainer?
• The Benefits of Mass Gainer
• The Cons of the Mass Gainer
• How to Use Mass Gainer
• What Is Whey Protein?
• The Benefits of Whey Protein
• The Cons of Whey Protein
• How to Use Whey Protein
• Frequently Asked Questions

Key Differences

Mass gainer and whey protein are both dietary supplements that can help you gain muscle when paired with resistance training. Here’s where they differ.

• Calorie Content: Mass gainer is high in calories, ranging from 700 to over 1000 per serving. Whey protein is much lower, ranging from 120 to 150 calories per serving.
• Macronutrient Content: Mass gainer contains protein, a high amount of carbohydrates, and some fat. Whey protein offers concentrated protein with minimal carbs and fat.
• Weight Gain Vs. Muscle Gain: The high caloric content of mass gainer makes it useful to gain weight. The lower caloric but high protein content of whey protein makes it helpful in gaining muscle while maintaining or losing body fat.
• Meal Replacement Vs. Protein Supplement: Mass gainer contains a high amount of calories, carbs, and fat, so you could use it with a meal replacement or as an additional meal. Whey protein is a protein supplement and does not constitute a complete meal.

Key Similarities

Choosing the right supplement for your specific goal is important — but here is where they overlap.

• Helps Build Muscle: Mass gainer and whey protein can both be part of your nutritional strategy for building muscle when combined with resistance training. They both contain the protein and amino acids you need for muscle protein synthesis.
• May Help Increase Strength: Both supplements may help you increase strength over time when you put in quality work at the gym.
• Aids Muscle Recovery: You can have mass gainer or whey protein in a post-workout shake to boost your muscle recovery.
• Convenient Nutrient Boost: If you struggle to get enough protein from your diet to support your workouts, both mass gainer and whey protein are convenient ways to get extra nutrients in supplement form.

What Is Mass Gainer?

Mass gainers, sometimes called weight gainers, are powdered dietary supplements high in calories, protein, carbohydrates, and fat. Their purpose is to help you gain weight by taking a convenient supplement. When you’re trying to pack on mass, it may be challenging to reach your caloric intake needs through food alone due to finances, time, or your biological makeup.

They may also contain other ingredients like creatine that can aid muscle building when combined with resistance training.

The Benefits of Mass Gainer

Mass gainer supplements purport to do what they say in the name: help you gain mass. This can benefit people struggling to gain weight and bodybuilders in a bulking phase. Mass gainer may also boost your performance — it can help you build muscle and give you more energy for your workouts. 

May Help “Hard Gainers”

Weight gain and weight loss may seem simple, but it’s not always straightforward. Theoretically, eating more calories than you expend will cause weight gain, and eating fewer calories than you burn will cause weight loss. However, many people’s bodies don’t react accordingly due to hormonal or metabolic differences. 

The term “hard gainers” refers to people who have difficulty gaining weight. Their bodies seem to sit at a lower weight naturally. They may have faster metabolisms. If they are athletes or otherwise highly active, hard gainers may burn so much energy every day that they struggle to keep weight on no matter how much they eat.

[Read More: The Definitive Guide to Bodybuilding Meal Prep]

Regardless of the why, mass gainer supplements may benefit people who want to gain weight and have difficulty doing so through their diet alone. Some mass gainer brands contain up to 1,250 calories in a single serving, and it’s quick to throw into a shake and consume. 

Convenient for Bulking

Some bodybuilders going through a bulking phase may benefit from taking a mass gainer. If you’re aiming for a high-calorie intake, buying and eating enough food can get time-consuming and expensive. Eating high volumes of food can also cause digestive or emotional discomfort. A high-calorie scoop of mass gainer can help you get closer to your goal.

Other bodybuilders may not opt for a mass gainer supplement if they gain weight easily and are only looking to pack on lean muscle.

May Help Build Muscle

You must exercise regularly and eat enough calories and protein to build muscle. Building muscle isn’t the primary aim of mass gainer, but it can help you get closer to your protein intake goals.

When you lift weights, muscle protein breakdown occurs. After lifting weights, consuming dietary protein through food or supplements assists muscle protein synthesis. Protein helps repair your muscle tissue, leading to skeletal muscle growth and recovery. (1)(2)

[Read More: The Best Protein Intake Calculator for Muscle Gain and Fat Loss]

Some mass gainer supplements contain creatine, which can further help. Creatine is an amino acid that can lead to better muscular contractions during short-duration, highly intense activities like weightlifting. As a dietary supplement, creatine has over 50 years of research showing that it may help increase lean muscle mass when paired with weightlifting. (3)

Mass gainers may also contain beta-hydroxy beta-methylbutyrate (HMB). HMB comes from leucine. Leucine is a precursor for muscle protein synthesis. Research on HMB supplements suggests they may help increase muscle mass and strength when paired with resistance training. (4)

May Increase Energy Levels

Mass gainer is typically high in carbohydrates. After consuming carbs, your body stores them as glucose, which it can use for energy. Extra glucose gets stored as glycogen, which your body can use for high-intensity training like weightlifting or sprint workouts. Consuming enough carbs can help keep your glycogen stores full, energizing you for your workouts. (5)

[Read More: The Best Foods for Energy Before, During, and After Your Workouts]

Mass gainer supplements often contain maltodextrin, a simple carb with a high glycemic index. Maltodextrin may increase your energy levels and help with weight gain due to its ability to spike your blood sugar. (6) 

The Cons of Mass Gainer

Taking a mass gainer is a convenient way to gain weight, but you can’t control what kind of weight you gain. You may gain muscle if you’re training, but you may gain unwanted fat along with it. It may also trigger gastrointestinal issues and be high in sugar and other additives.

May Cause Unwanted Fat Gain

Consuming excess calories to help you gain muscle mass may come with some unwanted fat as a byproduct. However, this may not bother you if you are trying to bulk up overall or gain weight for medical reasons.

May Cause Gastrointestinal Issues

Most dietary supplements come along with potential side effects. Mass gainers may cause gastrointestinal distress. Symptoms may include bloating, gas, stomach pain, nausea, diarrhea, or constipation. 

If you know you are sensitive to lactose, you can opt for a lactose-free mass gainer supplement. 

May Be High in Sugar and Additives

Mass gainers contain additives, including sugar. If you are mindful of your sugar intake for metabolic reasons, be sure to take note of the sugar content. 

Dietary supplements, including mass gainers, don’t need to be approved by the U.S. Food and Drug Administration (FDA) to be sold. They may contain chemicals, additives, banned ingredients, and extra undisclosed ingredients. (7)

[Read More: New Study Shows Over 10 Percent of Some Supplements Contain Ingredients Banned by FDA]

How to Use Mass Gainer

It’s best to consult with a medical professional before adding a new supplement to your diet. Check if it will interact with any conditions you have or medications you take. 

Once you are cleared, start slowly. Begin with the recommended serving size on the label or less.

[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]

Mix one serving with water, milk, or other ingredients you’d like to add. Shake or blend it up and enjoy.

Track your overall caloric intake with your mass gainer, and weigh yourself weekly. It’s helpful to weigh yourself wearing the same clothing at the same time of day. Track your weight over a few weeks and notice if you can gain weight. It could take some time to see progress.

What Is Whey Protein?

Whey protein is a dietary supplement gymgoers may use to help them build muscle. Whey is a substance that comes from milk during the manufacturing of cheese. After removing the water and some lactose from whey, mainly protein remains. It then becomes whey protein powder. (8) Whey is high in protein but low in calories, fat, and carbohydrates.

There are three main types of whey protein. Whey protein concentrate is the most popular and affordable. Whey isolate has most of its lactose, carbs, and fat removed. Whey protein hydrolysate is pure protein — it’s pre-digested and already broken down into amino acids. It contains almost no lactose. (8)

Whey protein is considered a high-quality, complete protein source. A complete protein source contains all nine of your essential amino acids and the 11 non-essential amino acids. “High quality” refers to its ability to be quickly digested and absorbed. (8)

[Read More: Essential Amino Acids — What They Are and Why You Need Them]

The Benefits of Whey Protein

Whey protein supplements are a convenient way to increase your daily protein intake without adding extra calories, carbs, and fat. Incorporating whey protein into a resistance training program may help you build muscle, lose fat, and recover from workouts. It may also lower your blood pressure.

May Help Build Muscle

When paired with a resistance training program, research has consistently shown that supplementing with whey protein can help increase muscle protein synthesis in people of all ages and genders. (9)

While how much protein you get is crucial to building muscle, research shows that the quality of your protein content matters regarding supplements. Whey protein is considered one of the highest-quality sources. It contains all amino acids necessary for muscle protein synthesis and is readily available for muscle gain. (9) 

[Read More: The Complete Guide to Pre-Workout Supplements]

Whey is also high in leucine, a precursor for muscle protein synthesis. You still need all 22 amino acids present for hypertrophy to occur, but having more leucine may help. (10)

May Support Fat Loss

Mass gainer helps you gain weight, but whey protein can help you lose body fat while building or maintaining muscle. 

Protein is known to be the most satiating macronutrient, and high-protein diets can help you feel fuller for longer. If you’re decreasing your calories or portions to lose body fat, consuming whey protein can help you stay on track. High-protein diets also increase thermogenesis — they need more energy to digest. This can slightly increase your total daily energy expenditure (TDEE). (11)

Consuming whey protein during fat loss helps you maintain muscle mass. You can theoretically lose weight by consuming fewer calories than your body needs. But having enough protein can ensure that you lose body fat while maintaining muscle. (11)(12)

[Read More: How to Burn Fat for Weight Loss and More Definition]

May Improve Muscle Recovery

After training hard, consuming whey protein can improve your muscle recovery. Protein, in general, is needed to repair muscle tissue and cell damage while stimulating hormonal and metabolic activity, leading to muscle growth. (13)

Whey protein has anti-inflammatory and antioxidant properties that can further boost your recovery. It’s high in the amino acid cysteine. Your body converts cysteine to glutathione, which helps repair cell damage after a workout. (14)

[Read More: Omega 3 Benefits — More Muscle, Better Recovery, and Enhanced Endurance]

In theory, reducing inflammation after a workout may also lead to decreased delayed-onset muscle soreness, but it’s not an exact science. (15)

May Lower Blood Pressure

If you have high blood pressure (hypertension), research shows that whey protein may help to lower it and boost your cardiac health. This may be due to whey protein coming from milk. Some peptides in milk protein called lactokinins can help to lower blood pressure. (16)(17)

Another theory is that whey protein helps to create nitric oxide in your body. Whey protein contains all the essential amino acids, including L-arginine, a precursor for nitric oxide. Nitric oxide increases vasodilation, the widening and relaxing of your blood vessels. More vasodilation allows for better blood flow and lower blood pressure. (18)

The Cons of Whey Protein

Although whey protein is high-quality, it has some drawbacks for people with particular food preferences and sensitivities. It’s not a dairy-free product. Whey may cause stomach discomfort, and it’s lower in other nutrients.

Not Vegan-Friendly

Whey comes from cow’s milk, so it’s not a product that vegans can use. As an alternative, soy protein powder is plant-based and may have similar benefits to whey.

May Cause Gastrointestinal Distress

Whey protein may have some unpleasant gastrointestinal side effects. It’s known to cause gas, bloating, and stomach discomfort. If you are sensitive to lactose, that could be the trigger.

[Read More: The Best Healthy Fast Food Options at the Most Popular U.S. Chains]

Other forms of whey protein have less lactose than whey protein concentrate like whey protein isolate and whey protein hydrolysate, but they’re not entirely lactose-free.

Lower in Other Nutrients

Mass gainer is high in carbohydrates, fats, and (potentially) other nutrients. One of the benefits of whey protein is that it is pure protein — but if you want your supplement to have other nutrients, this could be a drawback for you.

How to Use Whey Protein

Consult with a doctor or healthcare provider before trying a new supplement. 

If you’re good to go, follow the serving size on the label, which is generally one scoop. Mix one scoop of whey protein with water, milk, or another liquid and shake or blend. Add other ingredients like ice cubes or frozen fruit to make a thicker protein shake.

Research suggests that having a 20 to 25-gram serving of whey protein after resistance training may help increase muscle protein synthesis. (19)

Cut or Bulk Up?

While getting the bulk of your calories and nutrients from whole foods is best, adding a supplement can help support a fitness goal. Mass gainer and whey protein both contain protein and can help you build muscle and recover from training.

Mass gainer is high in calories, carbs, and fat. It’s useful for people who want to gain weight in addition to muscle. Whey protein is mainly protein and low in carbs, fat, and calories. It’s a better choice if you’re looking to build lean muscle while maintaining your weight or losing body fat.

While these supplements can help you in the kitchen, a significant part of building muscle is lifting weights — so shake up your drink, but don’t skip leg day.

FAQs

Here are the answers to some common questions on whey protein versus mass gainer.

References

1. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. 
2. Camera DM. Evaluating the Effects of Increased Protein Intake on Muscle Strength, Hypertrophy and Power Adaptations with Concurrent Training: A Narrative Review. Sports Med. 2022 Mar;52(3):441-461. 
3. Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255.
4. Portal S, Eliakim A, Nemet D, Halevy O, Zadik Z. Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices. J Pediatr Endocrinol Metab. 2010 Jul;23(7):641-50. 
5. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. 
6. Hofman DL, van Buul VJ, Brouns FJ. Nutrition, Health, and Regulatory Aspects of Digestible Maltodextrins. Crit Rev Food Sci Nutr. 2016 Sep 9;56(12):2091-100. 
7. Ronis MJJ, Pedersen KB, Watt J. Adverse Effects of Nutraceuticals and Dietary Supplements. Annu Rev Pharmacol Toxicol. 2018 Jan 6;58:583-601.
8. Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. 
9. Hulmi, J.J., Lockwood, C.M. & Stout, J.R. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutr Metab (Lond) 7, 51 (2010). 
10. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017 Aug 22;14:30. 
11. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. 
12. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. 
13. Urso ML. Anti-inflammatory interventions and skeletal muscle injury: benefit or detriment? J Appl Physiol (1985). 2013 Sep;115(6):920-8. 
14. Marshall K. Therapeutic applications of whey protein. Altern Med Rev. 2004 Jun;9(2):136-56. 
15. Urso ML. Anti-inflammatory interventions and skeletal muscle injury: benefit or detriment? J Appl Physiol (1985). 2013 Sep;115(6):920-8. 
16. Pal S, Ellis V. The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals. Obesity (Silver Spring). 2010 Jul;18(7):1354-9. 
17. Yamamoto N, Takano T. Antihypertensive peptides derived from milk proteins. Nahrung. 1999 Jun;43(3):159-64. 
18. Houston M, Hays L. Acute effects of an oral nitric oxide supplement on blood pressure, endothelial function, and vascular compliance in hypertensive patients. J Clin Hypertens (Greenwich). 2014 Jul;16(7):524-9. 
19. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735.

Featured Image: Room 76 / Shutterstock

The post Mass Gainer Vs. Whey Protein — Which to Choose for Muscle, Weight Loss, and Performance? appeared first on BarBend.

2013 Women’s Physique Olympia champion Dana Linn Bailey routinely shares her training programming with her 530,000 YouTube subscribers. On Sept. 12, 2023, Bailey revealed the exercises and number of sets and reps she performs in the gym to build more rounded glutes:

Dana Linn Bailey’s Glutes-Focused Leg Programming

Here is a summary of Bailey’s training session:

• Cable Glute Kickback — 3 x 12-15
• Kickstand Machine Hip Thrust — 3 x 12, 10, 8
• Superset: Power Squat Machine Good Mornings & Reverse Power Squat — 4 x 12
• Sumo Deadlift — 4 x 8
• Single-Leg Romanian Deadlift & Deficit Reverse Lunge — 3 x 8-10

Check out the video below, wherein Bailey demonstrates each movement and explains why they comprise her leg training:

[Related: A Look Back at Regan Grimes’ Full Day of Eating Before the 2023 Flex Weekend Pro]

Cable Glute Kickback

Bailey opened with the cable glute kickback to activate the glutes via an established mind-muscle connection. She paused at the top and used slow eccentrics to increase the glutes’ time under tension.

An International Journal of Sports Medicine research concluded that as time under tension increases, so does skeletal muscle energy turnover, metabolic stress, and ischemia, which can improve muscle endurance, hypertrophy, and strength. (1)

Kickstand Machine Hip Thrust

Bailey placed her feet shoulder-width apart in the middle of the hip thrust machine’s foot platform. She moved one foot into the kickstand position by aligning her heel with the ball of her opposing foot and elevating her toes. This setup places most of the tension on the grounded leg, which places the majority of the load on the corresponding glute. 

[Related: Bodybuilding Legend Robby Robinson and Mike O’Hearn Perform Strict Curls at Gold’s Gym Venice]

Superset: Power Squat Machine Good Mornings & Reverse Power Squat

Bailey performed good mornings in a hip-width stance on the foot platform’s edge; her heels extending beyond it. Bailey initiated the movement by driving her hips back and down while maintaining a slight knee bend and a rounded back. She avoided fully extending her hips, knees, or spine at the top of her range of motion to keep constant tension on her glutes and hamstrings. 

Come down as far as you can feel a good stretch [in your hamstrings]. As you come up, squeeze your glutes and hamstrings.

Bailey superset good mornings with reverse squats on the power squat machine to continue biasing the glutes. Sticking to the form cues from the previous exercise, Bailey lowered into a squat by pushing her hips back and down; her legs reaching 90 degrees at the bottom of the eccentric.

Sumo Deadlift

Bailey prefers programming deadlifts toward the end of her training when her glutes are fatigued. She finds this allows her to load the target muscles without needing excessively heavy weight, which lowers her injury risk.

Bailey used a mixed grip, wearing knee sleeves and a weightlifting belt. She avoided fully extending her hips and back at lockout, maintaining tension on her posterior chain. Bailey employed slow eccentrics for a deep hamstring and glute stretch —slow eccentrics can boost hypertrophy and strength gains, leading to heavier one-rep maxes. (2)(3)

Single-Leg Romanian Deadlift & Deficit Reverse Lunge

Bailey performed a single-leg Romanian deadlift and deficit reverse lunge complex while standing on a 45-pound bumper plate to close her session. After a single-leg Romanian deadlift, she stepped back with the elevated leg and lowered into a lunge. She alternated between exercises for a total of 16-20 reps per leg.

References

1. Mang ZA, Ducharme JB, Mermier C, Kravitz L, de Castro Magalhaes F, Amorim F. Aerobic Adaptations to Resistance Training: The Role of Time under Tension. Int J Sports Med. 2022 Sep;43(10):829-839. doi: 10.1055/a-1664-8701. Epub 2022 Jan 27. PMID: 35088396.
2. Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022 Mar;39(2):443-449. doi: 10.5114/biolsport.2022.105335. Epub 2021 Jun 1. PMID: 35309524; PMCID: PMC8919893.
3. Kojić F, Ranisavljev I, Ćosić D, Popović D, Stojiljković S, Ilić V. Effects of resistance training on hypertrophy, strength and tensiomyography parameters of elbow flexors: role of eccentric phase duration. Biol Sport. 2021 Oct;38(4):587-594. doi: 10.5114/biolsport.2021.99323. Epub 2021 Jan 14. PMID: 34937968; PMCID: PMC8670796.

Featured image: @danalinnbailey on Instagram

The post Learn To Grow Your Glutes Like Dana Linn Bailey appeared first on BarBend.

Men’s Open bodybuilder Regan Grimes finished second place at the 2023 Flex Weekend Pro on Sept. 10, 2023, in Milan, Italy, behind Nathan De Asha of the United Kingdom, who claimed the top prize. To prepare for that contest, Grimes filmed an entire day of eating in a video published on his YouTube channel on the day of the competition.

Grimes revealed how he carbohydrate-loaded before his pro show. Although it didn’t pan out in gold in Italy, Grimes’ consistency did convert a pro show win and a 2023 Olympia invite at the 2023 Europa Pro one week later in Alicante, Spain. Check out the breakdown of Grimes’ full day of eating below:

[Related: Bodybuilding Legend Robby Robinson and Mike O’Hearn Perform Strict Curls at Gold’s Gym Venice]

Grimes Pump’s Workout & Nutrition 

Grimes’ final training session before the Flex Weekend Pro trained almost every body part, with an emphasis on his shoulders and biceps. He calls it a “pump workout” as his intent is to shuttle any many nutrients as possible into his muscles to maximize his gains.

Grimes believes he can achieve a fuller look, though he and his support crew were satisfied with the package he brought to the contest stage in Italy. Here are the meals Grimes consumed before stepping on stage:

Meal One

• Cream of rice
• Banana
• Cinnamon

This meal contained 125 grams of carbohydrates and functioned as a post-workout. Grimes increases his carbs near show time, simultaneously feeding his muscles while dropping his water intake — an essential move to look lean on stage.

Meal Two

• Ground beef
• Salmon
• Rice — 400 grams

Grimes increased his rice portion from 300 to 400 grams and added salt for flavor. Salmon and ground beef are high-quality protein sources, and rice is a complex carb typically easy on one’s digestion.

Meal Three

• Half avocado
• Rice — 400 grams
• Shrimp
• Ground beef

Grimes stayed the course on his carb portioning and used avocado as a healthy fat source. This was a swap from the typical eight or nine macadamia nuts. Avocados are an excellent magnesium source, complementing the vitamin C and digestive supplement he takes for meals three and four.

Meal Four

• Beef
• Whitefish
• Rice — 400 grams 
• Peanut butter

Grimes swamps the avocado for peanut butter as his fat source for his fourth meal, which he finds pairs well with beef and rice. He weighed in to compete at 267.8 pounds. 

Grimes’ competition diet is comprised of high-quality protein, rice, and a variety of fats. Compared to some bodybuilders who cut back on carbohydrates before a show to look more aesthetic, thanks to water depletion, Grimes increased his carb intake for a fuller look. Grimes is qualified to return to the Olympia on Nov. 2-5, 2023, in Orlando, FL, where he will aim to improve upon his previous 15th-place finishes in the Men’s Open division from 2020 and 2021.

Featured image: @regangrimes on Instagram

The post A Look Back at Regan Grimes’ Full Day of Eating Before the 2023 Flex Weekend Pro appeared first on BarBend.

Bodybuilder Mike O’Hearn frequently features former Masters Olympia champion Robby Robinson on his YouTube channel. Robinson often shares training knowledge with O’Hearn and his audience, and their workout on Sept. 18, 2023, was no different.

Robinson joined O’Hearn for some arm training, which featured an exercise they don’t traditionally do: strict curls. Robinson offered specific technique protocols he adheres to when building his biceps with strict curls. A demonstration by Robinson can be seen in the video below:

[Related: Mitchell Hooper Explains Why You Should Stop Using Cold Therapy During Recovery]

We’re going back to the old days.

The 77-year-old bodybuilding icon leaned against a wall while holding a barbell. His sleeves were rolled up, revealing where the tension was on his biceps through each phase of the movement.

Robinson completed a set of 10 reps with 60 pounds. O’Hearn and his wife, Mona Muresan, followed suit. Muresan used the same bar as Robinson, while O’Hearn used a fixed EZ-Curl barbell (better alignment for his wrists) that weighed 90 pounds.

Strict curls are a competition lift at some powerlifting meets and are always performed against a wall. Organizations that sanction meets with strict curls include C.T. Fletcher’s International Strict Curl Association (ISCA).

A lifter in such a meet must maintain three points of contact with the wall at all times: the back of the head, the upper back, and the glutes. The athlete must perform the curl at the judge’s command and hold the top of the movement until they receive a down command. Judges on each side of the lifter confirm the lift as good or failed if the athlete successfully completed the lift while maintaining the three points of contact with the wall.

After O’Hearn performed another set and revealed to Robinson that O’Hearn had previously competed in a strict curl meet, but had not performed the movement in quite some time.

I did a strict curl contest in 1994, almost 30 years ago.

All three lifters were seen performing a second set each before the video’s conclusion; spotting each other to mechanical failure. The strict curl may not be as popular as sanctioned powerlifting’s main three lifts — squat, bench press, and deadlift — but there is a subsection of competitive powerlifters who battle to strict curl the most weight possible.

As of September 2023, Leroy Walker holds the strict curl world record but Nizami Tagiev has tied him. They have each successfully lifted 114 kilograms (251.37 pounds). Walker set the record in 2021; Tagiev tied it in 2022.

Featured image: @robby_robinson_black_prince on Instagram

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If you stay tuned in to the health & fitness industry, it might feel like rucking is, well, everywhere. And that’s because it is. According to Google Trends, search volume for the term “rucking” has been steadily on the rise for the better part of half a decade now.

Among American exercisers, there’s particularly high interest in states like Hawaii, Montana, and North Carolina. What do they have in common? The great outdoors. 

Rucking is a military-inspired form of heavy-duty cardio that is gaining popularity among outdoors enthusiasts, functional fitness folk, and recreational hikers alike. If you’re curious about rucking — the benefits of it, where it came from and, most importantly, how to get started — you’ve come to the right place.

What Is Rucking?

Despite its somewhat mysterious name, rucking is actually beautifully simple; it’s, essentially, walking with a weighted backpack. That’s all there is to it. If that sounds just like hiking, well, that’s because the two are essentially synonymous if you’re doing it in nature.

However, you can ruck anywhere, including throughout your neighborhood or in a bustling city. The rucking movement credits part of its newfound virality to the U.S. military — members of the armed forces are tested regularly on their ability to carry service equipment over long distances. The large camouflage backpack utilized in every branch of the military is even called a rucksack.

[Read More: The 6 Best Weighted Vests]

While “ruckers” may tip their hats to active-duty military, rucking as an exercise modality is about as versatile as it gets. It’s a form of lightly-loaded cardiovascular conditioning training, making it viable for CrossFitters — there was even a ruck event at the 2019 CrossFit Games — athletes, and the average Joe or Jane just looking to change their lifestyle.

If you’re a functional athlete (think CrossFit, HYROX, or even a Tough Mudder) you need to have at least a general acquaintance with rucking. Long-distance loaded cardio is becoming more and more popular in these sports and events. 

Benefits of Rucking

As far as exercise trends go, rucking boasts a strong portfolio of benefits. If you’re debating starting out with rucking, here’s some of what you stand to gain:

Simple and Easy To Start

Some health “fads” come with large practical, or financial, barriers to entry. If you want to start doing cold plunges, you need a tub. Interested in doing Olympic lifting at home? You’ll need the right barbell, a lifting platform, and plenty of bumper plates.

Rucking sidesteps these hurdles. Sure, the right rucksack and a good pair of cross-trainers can make it more comfortable, but they aren’t strict prerequisites. As long as you have the time to walk and some sort of backpack to chuck some weight into, you’re in business. 

Adds Socialization to Exercise

If you’re a gym rat, you know how isolating your strength training routine can feel from time to time. After all, most folks work out alone most of the time. There’s certainly nothing wrong with sequestering your fitness routine and reserving it for some quality “you” time.

But rucking, by nature, encourages healthy social interaction. Intense cardio like HIIT is too challenging to perform while carrying on a conversation. By contrast, rucking is just “easy” enough that you can ruck alongside a friend or romantic partner. 

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More]

Some scientific research has shown that partner or group-based physical activity can enhance the benefits of exercise. (1) You may reduce stress further and get a more productive workout if you opt to ruck alongside others rather than go it alone. 

Incorporates Progressive Overload

Cardiovascular exercise comes with a long list of health and performance-related benefits. That said, with most forms of cardio you can only drive progress in a few ways. Typically, you have to move faster or for a longer duration.

Rucking opens up another avenue of progression that can diversify your workouts. Adjusting the amount of weight you ruck with can easily increase, or decrease, the challenge of your session. If you focus on gradually increasing the amount of weight you carry on your back, you’ll build more muscular strength and endurance without having to commit more time itself. 

[Read More: Everything You Need to Know to Build Your First Workout Program]

Note that rucking isn’t strictly considered resistance training; it is cardiovascular exercise with external resistance added. That said, the research on load-based progressive overload is crystal clear. Challenging your body with more weight over time directly leads to better gains. (2)

Gets You Outdoors

You don’t necessarily have to ruck outdoors. You might get some funny looks, though, if you decide to ruck for an hour on a treadmill in a commercial gym. Rucking is, by and large, a fun-in-the-sun activity. Moreover, it’s a health-conscious reason to immerse yourself in nature and bolster your fitness in the process.

Plenty of studies have demonstrated a consistent trend: Exercising in nature enhances many of the benefits you receive. Some data have argued that exercise and exposure to nature have a “synergistic effect,” where one perpetuates the value of the other. (3) 

Rucking is the perfect excuse to hit the trails and surround yourself with greenery rather than coop yourself up inside a fluorescent, climate-controlled gym. 

General Health Benefits

Achieving and maintaining a high daily step count is one of the best proactive measures you can take to guarantee a long and healthy life. In fact, there’s a pretty consistent relationship between daily step count and reducing all-cause mortality risk. (4) These effects may even be compounded if you habitually ruck alongside a group of your peers. (5)

[Read More: Active Stretches Explained — Selections for Optimal Recovery & Performance]

You may also find that weighted walking enhances your muscular strength, endurance, and improves your posture. Your muscles will have to adapt to the extra load and become more robust in the process. 

How To Start Rucking

As far as new hobbies go, rucking is pretty plug-and-play. In fact, you only really need one specialty item — a good rucksack or backpack. After that, it’s one foot in front of the other. 

[Read More: Best Posture Correctors That Provide Posture Support]

• Step 1: You’ll need a sturdy rucksack or backpack to carry weights in. Aim for something with cushioned shoulder straps and, if you prefer, a waist cinch to help keep the bag snug to your torso. 
• Step 2: Add weight to your backpack. Start with less than you think (five or ten pounds should be plenty) and build up over time as you acclimate to rucking.
• Step 3: Start walking. That’s all there is to it. A good benchmark to aim for is a 15-minute/mile pace. 

Rucking Tips From a Pro

There’s no shame in feeling a bit daunted by the prospect of slinging a heavy bag on your back and walking for what will probably feel like forever. For members of the military, though, rucking is close to a way of life.

Take it from Michael B. Brennan — a Warrant Officer and Chinook helicopter pilot for the U.S. Army. Brennan also boasts a B.S. in Exercise Science and has personally trained multiple candidates for Special Forces Assessment and Selection. 

Here are a few of Brennan’s key tips for success on your first (or second, or fifth) ruck: 

Keep It Simple (and Cheap)

“Don’t spend a fortune on rucking, especially as a beginner. You can get a surplus rucksack or assault pack for about 30 dollars,” Brennan says. He notes that spending extra money on equipment for rucking may not tangibly enhance your experience with it.

Prioritize Your Feet

Brennan notes that a successful ruck starts and ends with how you treat your feet. After all, you’ll be pounding the trails thousands of times per hour. “About a week before a big ruck, I’ll always get a pedicure. Seriously, it helps remove any potential for ingrown toenails and clears away calluses before they can crack,” Brennan says. 

[Read More: The 5 Best Quad Workouts for Forging Bigger and More Explosive Legs]

He also notes that your footwear of choice should protect your feet from the elements, but otherwise be light and breathable if possible. If you know you’re going to ruck through wet conditions or muddy terrain, opt for something more heavy-duty. 

Play to Your Strengths

Rucking is, essentially, loaded walking. But that doesn’t mean you can’t maximize your efficiency and play to your strengths when you ruck, Brennan says. If you have long legs, take advantage of them and go for wide, sweeping strides.

[Read More: Get Freakishly Strong With the 5×5 Workout Program]

Conversely, if you’re of a stockier build, you may have success with a very light and short-stepping jog, called a shuffle. He also suggests taking it easy on uphill portions of a ruck and letting gravity do most of the work when you’re heading downhill.

Start Slow(er Than You Think)

“Not every ruck needs to be max-effort. In my experience, people respond plenty well to low-frequency training when it comes to rucking. One or two days per week, incrementally increasing weight or distance, is more than enough for beginners,” Brennan says.

He notes that this kind of ramp-up protocol for rucking is about familiarizing your body with the equipment and ensuring your joints and muscles have enough time to adapt to the stimulus. You may also want to try what Brennan calls “tempo rucks” — rucking for just a mile or two at a time, instead of going for long distances. This can help you develop your tolerance to rucking without creating too much wear and tear or delayed-onset muscle soreness (DOMS). 

FAQs

Got some questions before you start rucking? No worries. Here are some common rucking FAQs and their answers:

References

1. Plante, Thomas & Coscarelli, Laura & Ford, Máire. (2001). Does Exercising with Another Enhance the Stress-Reducing Benefits of Exercise?. International Journal of Stress Management. 8. 201-213. 10.1023/A:1011339025532. 
2. Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100. 
3. Gladwell, V. F., Brown, D. K., Wood, C., Sandercock, G. R., & Barton, J. L. (2013). The great outdoors: how a green exercise environment can benefit all. Extreme physiology & medicine, 2(1), 3. 
4. Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Jefferis, B. J., Kraus, W. E., Lee, I. M., Matthews, C. E., Omura, J. D., Patel, A. V., Pieper, C. F., Rees-Punia, E., Dallmeier, D., Klenk, J., Whincup, P. H., Dooley, E. E., Pettee Gabriel, K., … Steps for Health Collaborative (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet. Public health, 7(3), e219–e228. 
5. Hanson, S., & Jones, A. (2015). Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. British journal of sports medicine, 49(11), 710–715.

Featured Image: GaudiLab / Shutterstock

The post Everything You Need To Know About Rucking (+ How To Get Started) appeared first on BarBend.

2023 World’s Strongest Man (WSM) Mitchell Hooper holds a human kinetics degree from the University of Guelph and a master’s degree in clinical exercise physiology from the University of Sydney. He knows not only how to lift heavy weights quickly under time pressure but also the requirements of the body and nervous system to pull that off.

“I’m here to go against the grain,” said the strongman from Ontario, Canada, in the caption of a YouTube video he published to his channel on Sept. 19, 2023. Hooper remarks that  “Ice baths are all the rage, but mostly for no reason.” Hooper makes a distinction between cold water therapy for physical recovery versus the mental benefits it might offer.

Check out what Hooper had to say about how icing should be dropped from one’s recovery in the video below:

[Related: Martins Licis Becomes First Person Ever to Overhead Press the Legendary Fianna Stone In Scotland]

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Talking to your doctor before beginning a new fitness, nutritional, and/or supplement routine is always a good idea.

Cold-Water Therapy’s Origin

As Hooper explained, the initial idea of icing was first popularized by the sports medic and author Dr. Gabe Mirkin in 1978. Mirkin coined the acronym “R.I.C.E.,” which stands for  “Rest, Ice, Compression, and Elevation” — a technique aimed at combatting inflammation.

At the time of Mirkin’s declaration, eliminating inflammation was seen as critical for expediting the healing process. It’s a principle many sports and medical professionals adhere to to this day. However, Hooper asserts that Mirkin’s theory is outdated — as does Mirkin.

“…in 2015, Dr. Merkin said [he] was wrong because icing takes a helpful degree of inflammation and it knocks it down to zero,’” said Hooper. Dr. Mirkin recanted his words after further research and now asserts that healing requires the existence of inflammation in the injured area. (1)

[Read More: Strongman Mitchell Hooper Reveals His Supplement Stack]

These days, Dr. Mirkin advocates for rest, compression, and elevation but not for the ice. While the former three methods remain fodder for future debate, there are numerous studies that agree with the important role that inflammation plays in recovery.

Hooper referenced a 2020 systemic review of R.I.C.E in The Sport Journal that explained that the body should go through three phases for sufficient recovery from physical stress and that each phase must be completed before the next phase can begin: (2)

3 Phases of Recovery

1. Inflammation
2. Repair
3. Remodeling

The review suggested that without inflammation, the healing process is compromised. “…Inflammation comes in, and its job is to reduce damage,” said Hooper, clarifying the difference between acute inflammation versus chronic inflammation. The former involves macrophages, which clear out damaged tissue, depositing the hormone IGF1.

“For those who don’t know IGF1, it is massively useful in cellular recovery at any level,” Hooper stated, adding that IGF1 is the “king” of recovery. “We need to go through this method, and icing is not useful.”

Ice baths and cold-water therapy can slow recovery, as they can stunt inflammation. Hooper highlights the common conflation of inflammation and swelling, which are, more often than not, different things.

[Read More: Mitchell Hooper Suggests Emma Cary Train Neural Control to Improve Her Heavy Strict Lifts]

Swelling Vs. Inflammation

Swelling is the result of the body sending fluids to the injured area to remove damaged tissue. However, since the dead cells aren’t being cleared as quickly as the fluids are coming in, the bloated look of swelling takes effect.

The first phase of recovery is inflammation. That is when the body sends the necessary nutrients to the damaged area to begin phase two. Note that swelling is the appearance of bloatedness in the area, not a phase of recovery. Without the requisite building blocks provided during inflammation, the second phase of recovery will not sufficiently occur to trigger phase three.

The third phase, remodeling, is when the body adapts, both physically and neurologically, to adjust to the stimulus that has been placed on the affected area. This phase is what might be most resonant for athletes since it is the physiology by which one gets stronger — the breaking down and rebuilding of muscle fibers. 

[Read More: Strongman Mitchell Hooper Shows CrossFitter Justin Medeiros How to Log Press]

Embrace Inflammation During Recovery

To summarize, inflammation is when macrophages enter the damaged area and trigger the body to go into the repair phase, which then leads the body to the remodeling phase. Ice inhibits inflammation, which derails the recovery process from the start. So embrace acute inflammation during recovery, as it is the body entering the first phase of recovery.

References

1. Dr. Gabe Mirkin, et al. “Dr. Gabe Mirkin.” Dr Gabe Mirkin on Health, 9 May 2021, www.drmirkin.com/fitness/why-ice-delays-recovery.html. Accessed 20 Sept. 2023.
2. Domenic Scialoia & Adam J. Swartzendruber. The R.I.C.E Protocol is a MYTH: A Review and Recommendations. https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

Featured image: @mitchellhooper on Instagram

The post Mitchell Hooper Explains Why You Should Stop Using Cold Therapy During Recovery appeared first on BarBend.

Men’s Open bodybuilder Brett Wilkin has had a long offseason. He won the Big Man Weekend Pro in November 2022 to become the first to qualify for the 2023 Mr. Olympia contest, aside from the podium finishers in 2022 — reigning Mr. Olympia Hadi Choopan, runner-up Derek Lunsford, and bronze medalist Nick Walker.

With the 2023 Olympia set for Nov. 2-5, 2023, in Orlando, FL, Wilkin is working hard and heavy despite running a calorie deficit to achieve his signature conditioning. On Sept. 12, 2023, Wilkin published a video on his YouTube channel, sharing his quad-focused leg training with pro bodybuilder Martin Fitzwater. Check it out below: 

[Related: Martins Licis Becomes First Person Ever to Overhead Press the Legendary Fianna Stone In Scotland]

Brett Wilkin’s 2023 Olympia Leg Workout

Here is a snapshot of Wilkin’s quad-focused leg workout:

• Seated Hamstring Curl
• Leg Extension
• Leg Press
• Power Squat Pro Machine
• Pendulum Squat
• Superset — TruSquat & Walking Lunges

Seated Hamstring Curl

Wilkin opened with the seated hamstring curl to warm up. Wilkin squeezed his hamstrings in their fully shortened position, using slow eccentrics to increase his time under tension. After reaching mechanical failure, Wilkin performed negatives to complete failure to promote hypertrophy.

Wilkin performed a double rest-pause set on his final set — hitting 10 reps, resting for 10 seconds, and then another 10 reps before repeating. 

Leg Extension

Wilkin moved to leg extensions for his quads. He added a resistance band to the machine to ensure constant tension on his quads and prevent the ankle pads from bouncing off his shins at the top of each rep. On the final set, Wilkin held the lockout for five seconds after every three reps to failure.

Leg Press

Wilkin moved through his full range of motion on the leg press to train the quads in their fully lengthened position (read: a deep quad stretch). He placed his heels at the bottom of the foot platform and aimed to touch his calves to his hamstrings at the bottom of each rep. He stopped shy of full knee extension to maintain tension on his quads. 

Wilkin placed 10 45-pound weight plates on each side of the leg press on his third set. After 10 reps, Wilkin performed 10 forced reps with Fitzwater’s help. Wilkin performed a back-off set with four weight plates on each side using a slow rep cadence of 5-2-5-1.

Power Squat Pro Machine & Pendulum Squat

The Power Squat Pro machine’s unique angle provides constant tension on the quads. Wilkin placed a wedge under his heels to increase dorsiflexion and further load the quads. 

Wilkin did a double drop-set on the final set, starting with 12 45-pound weight plates for 15 reps. He then removed four plates, performed 15 reps, and repeated this cycle one more time. 

“I really like [the pendulum squat] because it is really good on your lower back,” said Wilkin. “You don’t feel it in your lower back or your knees; you just feel it in your quads.” Wilkin paused in ‘the hole’ for five seconds on every third rep.

Superset — TruSquat & Walking Lunges

Like the previous two machines, the movement trajectory of the Watson TruSquat machine loads the quads while minimizing tension on the glutes, hamstrings, and lower back. Wilking superset the TruSquats with bodyweight walking lunges. Wilkin’s next scheduled contest is the 2023 Mr. Olympia, his debut on bodybuilding’s grandest stage.

Featured image: @brett_wilkin on Instagram

The post Brett Wilkin’s Brutal Quad Training During 2023 Olympia Prep appeared first on BarBend.

2019 World’s Strongest Man (WSM) champion Martin Licis is on a hiatus from competitive strongman competition due to knee, wrist, and elbow injuries. The Latvian-American strongman is using his time off to chronicle strength’s influence on cultures around the world in a YouTube series titled “Strength Unkown.”

After traveling to Colombia, the Basque Country, Georgia, China, and Mongolia, Licis visited Scotland on the Sept. 11, 2023, episode of the “Strength Unkown” to explore the history of stone lifting and participate in Donald Dinnie Day. Check out the video below, courtesy of Licis’ YouTube channel:

[Related: Understanding Arm-Over-Arm Truck Pull Technique With the Stoltman Brothers]

Licis began his Scottish adventure with Brett Nicol, the creator of the Nicol stones and the world’s most successful Dinnie Stones lifter — he’s lifted the legendary stones 497 times. 

Loch Earn in upland Perthshire was Licis’ first stop, where he joined other stone lifters to lift the Ardvorlich stone, which weighs 152 kilograms (335.1 pounds). Traditionally, to be a successful lift, a lifter must stand with the stone above their hips.

Lifters in Licis’ session attempted to shoulder the Ardvorlich stone, but few could — Licis became only the sixth man in history to achieve the feat. Licis attempted to press the stone overhead but was unsuccessful. 

Licis made his way to the 600-year-old 127-kilogram (280-pound) Fianna stone. Although relatively small, this stone is dense and awkwardly shaped, necessitating a precise stone-lifting technique. The stone was originally meant to be lifted 10 inches off the ground, but Licis became the first person to hoist it overhead. 

The Chieftains stone, also known as the Menzies stone, located outside of Castle Menzies, was Licis’ third stone lift of the day. The Menzies stone resembles an ancient Atlas stone, weighing 114 kilograms (251.3 pounds). Licis successfully presses the Menzies stone overhead.

[Related: Mitchell Hooper Reveals Optimal Training Volume Per Muscle Group for Strength]

The Donald Dinnie Day

Although Licis didn’t attempt lifting the Dinnie Stones at the 2023 Donald Dinnie Day, he cheered on the two-time WSM champ Tom Stoltman, 2021 Europe’s Strongest Man (ESM) Luke Stoltman, 2016 ESM Laurence Shahlaei, and Licis’ business partner Romark Weiss as they took turns on the coveted stones.

Shahlaei created history by walking the Dinnie Stones for a distance of 22 feet and 4 inches, breaking the record of the legendary Donald Dinnie, who had carried his namesake stones for 17 feet and 1.5 inches — the width of the Potarch Bridge — in 1860.

The asymmetrical stones weigh a combined 332.49 kilograms (733 pounds). The smaller stone tips the scales at 144.47 kilograms (318.5 pounds), whereas the bigger weighs 188 kilograms (414.5 pounds). 

Licis will return to the competitive strongman circuit at the 2023 World’s Strongest Nation contest, scheduled for Nov. 18, 2023, in Liverpool, UK. He will captain Team USA against the Eddie Hall-led Team UK. 

Featured image: @martinslicis on Instagram

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With his decade-long-plus lifting experience, WWE Superstar Rick Boogs (real name Eric Bugenhagen) is committed to continuously expanding his training knowledge. With new research and more advanced equipment hitting bodybuilding gyms, Boogs is open to new discoveries during his travels as a pro wrestler.

Boogs’ recent visit to Ultra Flex gym in Boston, MA, involved many new encounters with workout equipment he had previously never seen. On Sept. 12, 2023, Boogs published a video on his YouTube channel wherein he explained how Ultra Flex’s unique equipment works and demonstrated how to use them. Check it out below:

[Related: The 25 Best Back Exercises for Strength and Muscle Gain]

Ultra Flex Gym & Equipment Overview

Boogs was amazed at the architecture and attention to detail Ultra Flex has — from the graffiti on the walls to the black-and-red color scheme. He wandered through the extensive training ground to acclimate to the different equipment.

Ultra Flex’s equipment ranges from classic Dorian Yates machines to brands Boogs had never heard of. He approached what looked like a Hammer Strength press machine but was actually made by Real Leader, an exercise equipment company entirely foreign to Boogs.

Watson-brand machines with adjustable armrests were an instant favorite for Boogs. He tested their upright chest press machine and free-standing plate curl accessory, the latter of which he failed to perform any reps on due to his inexperience with where the load was placed through his range of motion.

That pad right under the elbow makes the second portion of the lift the hardest.

According to Boogs, the unique curl bar is an excellent workout for the top half of a biceps curl, though he wasn’t a fan of the accessory’s price tag upon researching it.

Boogs discovered a variety of barbells, including Swiss Bars and fat-grip bars. The dumbbells reached 150 pounds — close to the 200-pound gold standard Boogs expects of a high-quality gym. 

The Viking press machine, lateral raise machine, and various row machines were seen en route to the leg training room that featured vertical leg press machines, weighted high-knee machines, in addition to more traditional leg training equipment. 

Boogs was enamored with the adjustable decline bench press with a fat-grip camber bar. The curve of the camber bar allows Boogs to maintain a more natural wrist position through the eccentric, allowing him to move deeper into the lengthened position at the bottom of the rep.

More Training Content

Featured image: @rickboogswwe on Instagram

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