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Mitchell Hooper Attempts Fitness Runner-Up Taylor Learmont’s Offseason Workout

Mitchell Hooper YouTube

Former World’s Strongest Man Mitchell Hooper decided to train like a Fitness bodybuilder.

Mitchell Hooper is one of the top Strongmen in the world right now. When he is not preparing for a competition, the former World’s Strongest Man has challenged himself with other fitness routines. Recently, this included the offseason workout of Fitness Olympia runner-up Taylor Learmont.

“Today, we are going to go through the workout of a 120-pound offseason IFBB pro, second at the Olympia in the Fitness division. We’re going to learn how they do their cardio, how they do their strength.”

It was quite a year for Hooper in 2023. He began with a victory at the Arnold Strongman Classic. Hooper followed it up with a win during the Rogue Invitational and highlighted the season by being crowned 2023 World’s Strongest Man. On top of it all, he has kept his social media in a good place with entertaining videos. This includes training like an Olympic Weightlifter and hitting an ‘American Ninja Warrior’ obstacle course.

Mitchell Hooper was candid about his mental health struggles
Mitchell Hooper was candid about his mental health struggles

Taylor Learmont’s Chest & Arms Workout

Taylor Learmont impressed in her first Olympia competition in 2023. The Fitness division is made up of incredible athletes that show off a special blend of athleticism, endurance, and strength during their routines.

This is not the first time that Hooper and Learmont teamed up for a workout. Learmont led Hooper through her offseason workout and it began with chest.

“It’s usually chest and something else. It will be about four or five movements of just chest stuff. I don’t have anything by itself other than legs.”


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A post shared by Mitchell Hooper (@mitchellhooper)

The duo hit four chest movements, including two supersets with pushups, before moving onto arms. Learmont admitted that this is not the favorite part of her split and focuses on biceps since they are the smaller part of her arm.

“Arms is probably my least favorite. I find it super boring but usually because my biceps are smaller than my triceps, I have to do more biceps, which is unfortunate because I find it really boring.”

The session ended with some routine work as Taylor Learmont led the former WSM champ through stretching and prep that she uses to build her dance-based routine.

For Mitchell Hooper, this experience was much different than he is used to but he was able to power through and adapt to a new environment.

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Chris Bumstead Shares The Ultimate Tip For Getting A Girlfriend

chris bumstead's chest workout
Chris Bumstead Instagram

Five-Time Classic Physique Champion Chris Bumstead is answers questions thrown his way, including about dating.

The reigning Classic Physique Olympia champion, Chris Bumstead has been asked many questions over the course of his career. Whether it is about prep or even retirement, Bumstead is prepared with answers at length. Of course, when a question about fitness, training or even in this case, dating is thrown at him, Bumstead is ready and waiting with an answer.

Bumstead and his fiancee, Courtney King, have been engaged since 2022. The couple just celebrated the birth of their first child in April. Bumstead shared a post on Mother’s Day honoring his partner and what she means to their family.

On Monday, Max Sharkey shared a video with Bumstead where he got to ask the bodybuilding champion about dating and his best tip for getting a girlfriend. Bumstead confirmed, “You get the right girlfriend by being yourself.”

“I got a question, how do I get a girlfriend?”

“That’s a great question. It’s not about how you get a girlfriend, it’s how do you get the girlfriend. You get the right girlfriend by being yourself cause she needs to fall in love with your real self, not some fake self you create.”


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A post shared by Max Sharkey (@maxsharkey_)

Bumstead is now a five-time Classic Physique Olympia winner, having taken home the title in 2019, 2020, 2021, 2022, and 2023. As the defending champion, it is his title to lose, but he is certain to not let that happen, beating out awesome competitors like Ramon Dino and now the Arnold Classic Champ who beat Ramon, Wesley Vissers. By developing a serious training routine, effective nutrition plan, and efficient supplementation for contest prep, Chris is more than ready to defend his title and continue his bodybuilding dominance.

Chris bumstead's 2024 workout and diet plan
Chris Bumstead Exclusive Workout for Generation Iron

Chris Bumstead High-Volume Arm Workout

Chris Bumstead has continued to share some massive diet plans and workouts in the gym since returning from his short hiatus. This includes hitting workouts with the likes of Hadi Choopan and Ryan Terry. Bumstead has teased the idea of retirement over the last few years but still has that fire to compete.

Recently, he shared a full arm day workout. There was a total of nine exercises that Chris Bumstead hit during this arm day:

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Best BCAA Supplements For Muscle Growth & Recovery (Updated for 2024)


These BCAA supplements are sure to enhance training and performance through their ability to grow muscle and increase recovery.

Branch chain amino acids, or BCAAs, have long sat on shelves as popular bodybuilding supplements for athletes of all experience levels to boost their training and improve all aspects of a workout and recovery regimen. Working to enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting, BCAAs hold a variety of benefits for your health and performance, including aiding in digestive issues.

It is worth noting that some BCAA supplements may contain artificial ingredients or dietary allergens that could potentially cause digestive issues for certain individuals. However, when choosing the right BCAA supplement, these digestive issues can be avoided, allowing for optimal growth of muscle mass and recovery.

Luck for you, we have broken down exactly which BCAA supplements provide the best results for athletes looking to support their training and recovery regimens. So continue reading for the best BCAA supplements for muscle growth and recovery.

Best BCAA Supplements For 2024

What Are BCAAs?

The first thing to discuss is exactly what amino acids are. Amino acids are organic compounds which provide the foundation for protein. There are 20 amino acids that make up protein, but of those 20, nine are considered essential amino acids which are not produced by the body but are essential for the growth of muscle mass. Three of these essential amino acids are branch chain amino acids (BCAAs): isoleucine, leucine, and valine. BCAAs, also known as the building blocks of protein, work to stimulate protein synthesis and increase muscle growth, making them a crucial supplement for those looking to build muscle mass. A complete protein with all nine essential amino acids is needed to maximize muscle protein synthesis and muscle gains. Therefore, adding a sufficient dose of BCAAs, including key ingredients such as calcium, potassium, and BCAAs (L-leucine, L-isoleucine, L-valine), to your supplement routine can help promote muscle growth and improve overall athletic performance.

The three branched-chain amino acids are:

BCAAs matter because they work to stimulate muscle protein synthesis, along with help from essential amino acids (EAAs). As a great supplement to use for intra-workout needs, all of the benefits to growth, recovery, delayed fatigue, and body composition changes will work to give you the most out of every workout. We all know we need a protein supplement, like complete protein, Legion Whey+, and pre-workout supplement to really make the most out of our workouts, and having an intra-workout product to boost our gains during the workout is icing on top.

best bcaa supplements

Benefits Of BCAAs

  • Increase muscle growth: Repair, grow and add new muscle tissue and aid in the process of protein synthesis (4).
  • Reduce fatigue: Decrease levels of tryptophan in the brain and raise levels of serotonin.
  • Decrease muscle soreness: Lowers levels of key enzymes that play a role in exercise-induced muscle damage to improve recovery (5).
  • Prevents muscle wasting: Restores lost amino acids in the muscles to keep them primed.

We put together a list of the Best BCAA Supplements out there to give you the best chance at finding one that works for you and all of your performance goals. From reputable and high-quality brands, these will surely work for your muscle-building and performance enhancing goals.

Best BCAA Powder Overall

When looking for the best BCAA supplement around, it can hard to find one with great ingredients, an advanced formula, and proven benefits. But with a proper supplement, it is possible to have the best of all worlds.


MUTANT GEAAR is one of the better amino acid supplements on the market. Not only do they contain all 9 essential amino acids that your body can’t produce on its own, but they also have arginine, which is critical to include to optimize muscle-building and recovery which is great because of how it plays an important role in the metabolism of an organism.

Total BCAAs 7g
Calories 0
Carbs 0g
Number Of Servings 30
Serving Size 1 scoop
Best Way To Take Mix 1 scoop with 9-10 oz. of your desired beverage pre- or post-workout, or between meals.

MUTANT GEAAR is a superior amino acid product on the market. It has literally everything you need in an amino acid supplement. It has the 9 essential amino acids, plus arginine and 4g of leucine, designed to pack massive amounts of muscle on your frame — with no synthetic colors or flavors.

Moreover, this supplement has 7 grams of BCAAs (branch-chained amino acids) to support muscle growth and reduce muscle fatigue and soreness. And it’s packed with natural electrolytes to optimize recovery.



  • A clean ratio of BCAAs
  • 45 servings is appealing with added glutamine and vitamin B6
  • Good flavors
  • No harmful additives


  • Only 30 servings

Price: $34.99

Check out our individual review for MUTANT GEAAR!

Best For Muscle Gain

While BCAA supplements can work for a number of benefits, repair and recovery are vital benefits to keep in mind. This can ensure you see growth and bounce back faster for better workouts.

Transparent Labs CoreSeries BCAA Glutamine

Code GENIRON10 For 10% Off

Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.

Total BCAAs 8,000mg
Calories 10
Carbs 2g
Number Of Servings 30
Serving Size 1 Scoop
Best Way To Take Take 1 scoop with 10-12 oz. of water before or during your workout.

Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine for optimal gut health in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs and 4 grams of leucine, the research-backed dose recommended to support muscle protein synthesis. The added bonus of this supplement is 5,000mg of glutamine, which comes in six different flavors for variety, and works to build muscle, inhibit protein breakdown, and reduce fatigue.


  • Fully transparent label and honest ingredients
  • From a reputable company in Transparent Labs
  • Clinically dosed ingredients with no harmful additives
  • High amount of glutamine and additional coconut water powder are great


  • Premium priced option
  • Only available through their website
  • Must mix it well to avoid grittiness

Price: $39.99

Check out our individual review for Transparent Labs CoreSeries BCAA Glutamine!

Best For Performance

While these supplements will all help with performance, having one specifically designed to optimize your goals is huge. With innovative formulas, these products like Pro Contest can seriously boost your gains.

Cellucor Alpha Amino BCAA

Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.

Total BCAAs 5,000mg
Calories N/A
Carbs N/A
Number Of Servings 30
Serving Size 1 Scoop
Best Way To Take Mix one scoop with 8-12 fl. oz. of cold water or your beverage of choice 1-2 times daily.

Cellucor Alpha Amino BCAA is a great intra-workout supplement designed to increase performance by maximizing hydration and recovery. A great 2:1:1 ratio of BCAAs, including citrulline malate, work with other ingredients like EAAs, glutamine, betaine, coconut water powder, and a host of others to round out an all-star formula that will deliver results. After those hard workouts, you need a supplement that will replenish lost minerals and electrolytes as well as one to fight muscle breakdown and support immune function so that your lean physique stays strong. With its delicious fruit punch flavor, Cellucor Alpha Amino BCAA not only provides essential amino acids for muscle growth, but also a refreshing and enjoyable taste to keep you hydrated and energized during your workouts.

Cellucor Alpha Amino BCAA


  • Great 2:1:1 ratio of BCAAs to optimize performance
  • Clean and effective ingredients to round out a great formula
  • Amazing flavors to never grow bored of the taste
  • From a reputable company in Cellucor


  • Does contain some artificial flavors and sweeteners for those looking to go all-natural

Price: $24.99

Check out our review for Cellucor Alpha Amino BCAA!

Best Pre-Workout With BCAA

A good pre-workout supplement that contains branched chain amino acids can not only help with your energy, but also your recovery.

Kaged PreKaged

Code GENIRON For 15% OFF

Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.

Total BCAAs N/A
Calories 20
Carbs 3g
Number Of Servings 20
Serving Size 1 Scoop
Best Way To Take Take 1 scoop with 10-12 oz. of water before or during your workout.

Kaged Muscle Pre-Kaged is the ultimate pre-workout great for those looking to boost energy, increase endurance, enhance muscle pumps, and improve mental clarity and focus. Third party tested with no heavy metals, banned substances, you can trust this fully disclosed label and formula is working for you. With science-backed ingredients and a fully loaded formula, you can trust this supplement will take your gains to new heights. Plus, plenty of great flavors only add to the experience by offering amazing tastes.

kaged pre-kaged


  • High-quality ingredients and a powerful formula
  • Great benefits to energy, muscle pumps, and focus
  • Third party tested and no banned substances
  • From a reputable company in Kaged Muscle


  • Poor mixability so shaking in your shaker cup between sips is advised
  • Sour and bitter taste
  • A high dose of caffeine could cause unwanted side effects for some

Price: $39.99

Check out our individual review for Pre-Kaged!

Best Vegan BCAAs

For those looking for vegan options either by lifestyle choice or curiosity, it is possible to find them. Working with certain ingredients and manufacturing processes ensure these supplements are conducive to any diet.

Transparent Labs CoreSeries BCAA Glutamine

Code GENIRON10 For 10% Off

Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.

Total BCAAs 8,000mg
Calories 10
Carbs 2g
Number Of Servings 30
Serving Size 1 Scoop
Best Way To Take Take 1 scoop with 10-12 oz. of water before or during your workout.

Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits, including going the extra mile or getting that last rep. The added bonus of this supplement is 5,000mg of glutamine which works to build muscle, inhibit protein breakdown, and reduce fatigue.


  • Fully transparent label and honest ingredients
  • From a reputable company in Transparent Labs
  • Clinically dosed ingredients with no harmful additives
  • High amount of glutamine and additional coconut water powder are great


  • Premium priced option
  • Only available through their website
  • Must mix it well to avoid grittiness

Price: $39.99

Check out our individual review for Transparent Labs CoreSeries BCAA Glutamine!

Best For Repair & Recovery

Along with recovery, you want your BCAA supplement to assist you with muscle gains. Kaged Muscle has a great product designed for your toughest workouts to really boost muscle.

Kaged Muscle In-Kaged

Code GENIRON For 15% OFF

Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.

Total BCAAs 5g
Calories 5
Carbs 1g
Number Of Servings 20
Serving Size 1 scoop
Best Way To Take Take 1 scoop with desired beverage.

Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. As a health forward brand, Kaged Muscle keeps performance in mind for both men and women who want results with a clean product. Award winning and third party tested, this supplement is accurate and comes from a reputable company.

No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.


  • Solid ingredients have great effects on your muscles and energy
  • Three matrices are nice to effectively use the ingredients


  • Price is slightly higher compared to others
  • Often times doesn’t mix the best
  • The label doesn’t fully disclose any added ingredients

Price: $27.99

Use code GENIRON10 for 10% off!

Best Intra-Workout

While you can take BCAA products on either end of your workout, having one that is geared for those mid-workout needs is awesome. This will ensure no gains go to waste as you work those muscles hard.

Swolverine INTRA

Swolverine BCAA is synergistic combination of BCAAs, electrolytes, and L-glutamine all packed into one powerful formula. Great for muscle growth and recovery, this will help fuel every workout.

Total BCAAs 4g
Calories 0
Carbs 0g
Number Of Servings 50
Serving Size 1 scoop
Best Way To Take Mix 1 scoop with 12-20 oz. of water and consume during your workout.

Swolverine BCAA is a 2:1:1 powder that is perfectly designed for hydration, recovery, and rebuilding lean muscle mass so you never have to worry about your intra-workout needs again. With 50 servings per container, one scoop will pump you with everything you need to maximize each and every workout. A great tasting flavor in Lemon Lime keeps this product from being dull.


  • 2:1:1 ratio of BCAAs
  • Perfect for hydration, recovery, and rebuilding
  • Great ingredients and taste


  • Slightly high in price
  • Does contain artificial flavors, like sucralose

Price: $42.99

Best For Focus

With increased focus, your level of alertness towards your workout is greatly enhanced. This will keep you motivated and determined to get the most out of every workout.

Evlution Nutrition BCAA Energy Powder

Evlution Nutrition BCAA Energy Powder is a complete formula for energy, lean muscle, and recovery. With natural energizers, antioxidants, and essential vitamins and minerals, this advanced formula is perfect for training and performance.

Total BCAAs 5,000mg
Calories 0
Carbs 0g
Number Of Servings 30
Serving Size 2 scoops
Best Way To Take Mix two scoops with desired beverage.

Evlution Nutrition BCAA Energy Powder is a complete formula for energy, lean muscle, and recovery. Perfect for before, during, or after your workout, this formula is packed with a proprietary blend of 5 grams of BCAAs, as well as natural energizers, antioxidants, and essential vitamins and minerals. You can use anytime for serious benefits to your training and performance, including such as muscle building, endurance training, and enhanced focus.

With many ingredients packed into this advanced formula, all of your bases are covered from growth, workout recovery, hydration, and reduced fatigue. With 5 grams of pure BCAAs, and only three grams of carbs, as well as natural stimulants and antioxidants, your health and wellness just got a serious boost along with your performance. Zero sugar, and calories makes this conducive to any diet and worth your money to advance your energy levels and gains.


  • Good taste
  • No irritable feelings that cause anxiety
  • No sugar or carbs is great for all diets
  • Fairly great taste, although some flavors may be a touch sweeter than expected


  • Doesn’t provide as much energy as it could
  • Stimulant doses could be slightly higher
  • Does contain sucralose

Price: $21.99

Best for Long Workouts

You want your gains to stay and BCAA supplements can help keep those results long lasting. Premium products like Intra Surge are perfect for achieving that.

Swolverine INTRA

Swolverine BCAA is synergistic combination of BCAAs, electrolytes, and L-glutamine all packed into one powerful formula. Great for muscle growth and recovery, this will help fuel every workout.

Total BCAAs 4g
Calories 0
Carbs 0g
Number Of Servings 50
Serving Size 1 scoop
Best Way To Take Mix 1 scoop with 12-20 oz. of water and consume during your workout.

Swolverine BCAA makes the list again with a 2:1:1 powder that is perfectly designed for hydration, recovery, and rebuilding lean muscle mass. That way you never have to worry about your intra-workout needs again, including the convenience of mixing it in a shaker bottle. It is packed with 50 servings per container, one scoop will pump you with everything you need to maximize each and every workout. A great tasting flavor in Lemon Lime keeps this product from being dull, making it the best option for long workouts.


  • 2:1:1 ratio of BCAAs
  • Perfect for hydration, recovery, and rebuilding
  • Great ingredients and taste


  • Slightly high in price
  • Does contain artificial flavors, like sucralose

Price: $42.99

Best For Women

Finding the right product for women is important for your needs may be slightly different than men. With certain ingredients at specific dosages, it is great to have top tier options out there.

IdealFit Ideallean BCAAs For Women

IdealFit Ideallean BCAAs For Women provides high quality BCAAs with a unique fat loss blend. Packed with vitamins and minerals, 8 ingredients work well with this advanced formula.

Total BCAAs 3,000mg
Calories 10
Carbs 3g
Number Of Servings 30
Serving Size 1 scoop
Best Way To Take Mix 1 scoop with 8-16 oz. of water.

IdealFit Ideallean BCAAs for Women is a solid women’s BCAA supplement to provide high quality BCAAs with a great fat loss blend. Zero carbs, fat, or calories is a great benefit to this supplement to keep you dedicated to your fitness journey. Specifically designed for women, this BCAA supplement will maximize weight loss and kickstart lean muscle growth and is perfect for those looking to improve muscle recovery, burn fat, and build that lean muscle.

Full of vitamins and minerals, as well as those desired BCAAs, the Fat Loss Blend consists of 8 ingredients including CLA, L-citrulline, and L-glutamine. CLA works to aid in weight loss as well as improve exercise performance, while L-citrulline can decrease fatigue and muscle soreness while also increasing exercise capacity. L-glutamine has a huge role in protein synthesis for that lean muscle growth and also stops muscle degradation and reduces fatigue. With great ingredients and proven results, IdealFit Ideallean BCAAs For Women is a great supplement designed for her.


  • Good ratio of BCAAs and great dose of B vitamins
  • Designed specifically for women
  • Benefits of weight loss and improved circulation are an added bonus


  • Price is okay
  • Some of the ingredients are under-dosed

Price: $27.97

Check out our individual review for IdealFit IdealLean BCAAs For Women!

best bcaa supplements

How Much Are These BCAAs?

Finding the right BCAAs for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best BCAAs list.

Category Product Price
Best BCAA Powder Overall MUTANT GEAAR $34.99
Best BCAA For Muscle Gain Transparent Labs CoreSeries BCAA Glutamine $39.99
Best BCAA For Performance Cellucor Alpha Amino $24.99
Best Pre-workout with BCAA Kaged  PreKaged Preworkout $39.99
Best Vegan BCAAs Transparent Labs CoreSeries BCAA Glutamine $39.99
Best BCAA For Repair & Recovery Kaged Muscle In-Kaged $27.99
Best Intra-Workout BCAA Swolverine INTRA $64.99
Best BCAA For Focus Evlution Nutrition BCAA Energy Powder $21.99
Best BCAA For Long Workouts Swolverine INTRA $42.99
Best BCAA For Women IdealFit Ideallean BCAAs For Women $27.97

What To Consider Before Buying

Before buying your BCAA supplement, there are some important factors to consider so you get the best product possible.

Ratio Of BCAAs

With these supplements, having an effective ratio of BCAAs is important as you seek the best for all your gains. A 2:1:1 ratio is ideal for this will optimize absorption so all those benefits are seen no problem.

Added Ingredients

Looking to added ingredients, like EAAs or others, will only help see those benefits really take off. With the right approach to all things training and nutrition, you can see huge gains as companies seek to put only the best ingredients into your supplements.

Price & Price Per Serving

Supplements can get expensive and having the right product on your shelf can get pricy. But it is possible to find those premium products at an affordable price so you can make gains and not break the bank.


How We Choose

Looking at a long list of BCAA supplements, the driving factors behind this list were reputability of the brand, price, amount of BCAAs, and inclusion of these products in protein powders. You should absolutely have the best brands representing your supplementation routine, and adding protein powder to your BCAA supplement can be a great way to boost muscle growth. It can be challenging to find the right supplements for you, but with the addition of the top-rated vegan option, Naked BCAAs, to our top 10 list of the best BCAA supplements for muscle growth, you can trust that you are getting high-quality products to support your fitness goals.

We’ve taken it upon ourselves to get the best products and most reputable companies onto this list. For price, we looked for options that wouldn’t break the bank, but still offered the best in terms of product. For the amount of BCAAs, we wanted to make sure there was enough in the product, as well as a good ratio, to ensure this supplement works for your benefit. Too little of dosages and it wouldn’t seem worth it, so we sought the best for you to get the most.

FAQ Section

What is the best BCAA supplement to take for safety and effectiveness?

MUTANT GEAAR is a superior amino acid product on the market, as it contains everything you need in an amino acid supplement. GEAAR has the 9 essential amino acids, plus arginine and 4g of leucine, designed to pack massive amounts of muscle on your frame — with no synthetic colors or flavors.

What does BCAAs stand for and what are they?

Branched-chain amino acids. The three branched-chain amino acids are leucine, isoleucine, and valine. These three are essential amino acids (EAAs) that are structured differently than the other six EAAs. In all, there are 20 amino acids that make up the foundation of protein. Of those 20, nine are essential amino acids, and of those nine, there are three branched-chain amino acids.

Why do I need a BCAA supplement?

BCAAs have serious value in enhancing your training and performance. Benefits include increasing muscle growth, reducing fatigue, decreasing muscle soreness, and preventing muscle wasting so your gains are not totally destroyed.

When should I take a BCAA supplement?

You can take a BCAA supplement before, during, or after your workout. Typically, athletes enjoy using these as an intra-workout beverage and they pair nicely with a pre-workout supplement for energy and pumps and a protein supplement for promoting growth and recovery.

Wrap Up

Supplementing with BCAAs can greatly enhance your performance during intense workouts. As a powerful intra-workout tool, BCAAs promote muscle growth, maintenance, and preservation, while also increasing recovery and reducing muscle soreness. This makes them a top choice for those looking to improve their strength and overall performance, including additional ingredients that can help push through intense exercise. Therefore, it is recommended to take BCAAs just before, during, or immediately after workouts to reap the full benefits of the supplement. This makes BCAAs a must-have for any serious athlete or fitness enthusiast

Check out these BCAA supplements from great companies who produce high quality products for your personal growth and development and watch your muscle-building and performance enhancing goals elevate to new levels.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 


  1. Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
  2. Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
  3. Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
  4. Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
  5. Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle”. (source)

How This David Laid Workout Can Shred & Tone Your Physique

David Laid

This workout from David Laid is one to get you shredded as you tone your lean and amazing aesthetic.

David Laid is a bodybuilder, fitness model, and social media influencer with a great physique that others certainly envy. Well known for his work with Gymshark and his absolutely shredded physique, David has been fitness fan from an early age, he saw an outlet to use it to his advantage and has since created a following of many who seek to look like he does.

When it comes to looking amazing and feeling even better, we need the right workout to help get us there. But the search for that all too vital workout can be challenging and with so many people claiming to have that golden workout, it can be hard to weed through all the nonsense. Looking to professional athletes, bodybuilders, and those popular influencers can greatly affect our gains and lead us to obtaining a massive and shredded physique that we want most. They are living proof of what these workouts can do and we should use them as examples of what a great workout can truly be.

David Laid knows exactly what it takes to succeed when it comes to workouts and with the right exercises, he knows just how to help get you the physique you want most for others to truly envy.

About David Laid

Full Name: David Laid

Weight Height Date Of Birth
185-195 lbs. 6’2’’ 01/29/1998
Profession Era Nationality
Fitness Model, Social Media Influencer 2010 Estonian

David Laid’s fitness journey began at a young age, but it wasn’t without his fair share of struggles early on. He lost his father at a young age and he was a rather skinny child that suffered at the hands of bullies, only limiting his self-confidence even more. After he was diagnosed with scoliosis, he knew he needed a change and used weightlifting as an outlet to achieve this.

After finding his passion and beginning his journey in the gym, he realized a toned and sculpted physique was within his reach. He kept working on getting that physique to where he wanted it to be and ultimately became a social media influencer and fitness model, using his platform to help others reach their goals. Now with over 4 million followers on Instagram, he uses his reach to help others and continues his dominance in the fitness community.

David Laid

David Laid Training Routine

This workout from David Laid offers the best exercises and an all-around great workout to give you great gains for that shredded physique as you look to tone and really define those muscles. Keeping your workout as engaging as possible can greatly affect all those gains you want most so you can look and feel as great as Laid himself.

David Laid’s workout is one to target all those muscle groups so you see the best outcome to strength and size. Using fundamental exercises, this workout is great for sport specific movements, as well as those more functional ones to aid in your everyday life. Looking to build strength and size while also leaning out for a shredded aesthetic may seem tough, but this workout gives you the best chance at seeing the results you want most.

Workout #1: Chest

Exercises Sets Reps
Incline Bench Press 5 8
Dumbbell Incline Press 5 8
Dumbbell Bench Press 5 8
Incline Bench Press 3 Until Failure
Flat Bench Press 3 Until Failure

Workout #2: Shoulders

Exercises Sets Reps
Seated Dumbbell Press 3 10
Behind The Neck Press 3 10
Lateral Raise with Dumbbells 3 12
Front Raise With Plates 3 12
Seated Overhead Press 3 10
Cable Lateral Raise 3 12
Rear Delt Cable Row 3 10

Workout #3: Back

Exercises Sets Reps
Dumbbell Rows 3 10
Seated Cable Row 3 10
Lat Pulldown (Wide Grip) 3 12
Hex Bar Shrugs 3 15
Cable Shrugs 3 15
Chin-Up (Close Grip) 3 10
Lat Pulldown (Normal Grip) 3 10

Workout #4: Legs

Exercises Sets Reps
Back Squat 5 5
Leg Press 3 8
Hamstring Curls 3 10
Calf Raises 3 12
Back Squat with Pause 5 5

Workout #5: Arms

Exercises Sets Reps
Hammer Curls 3 10
Dips 3 10
Triceps Cable Pushdowns 3 12
EZ Bar Curls 3 10
Barbell Curls 3 10

Although he is known for his extremely strong power lifts (he has hit some insane numbers on movements like the squat and deadlift), David Laid’s workout is a mix of different movements, both compound movements such as the barbell squat and bench press, and isolation movements, like the hamstring curls and flyes. He focuses on strength and size, really trying to build up that muscle mass.

David Laid

Featured Supplement To Help Your Shred

While a great training routine and the right diet can greatly affect how you look and feel, using supplements can also greatly affect all areas of your gains. Something like a pre-workout supplement is great for offering energy and muscle pumps and a protein powder can pump you with protein for those post-workout growth and muscular recovery needs. For that increased strength and size, looking to something like a good creatine supplement can also greatly influence those desired gains. But a fat burner is perfect for those looking to lose fat and retain muscle for a lean physique to be proud of.

Burn Lab Pro

Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.

Burn Lab Pro is an all-around great product with an innovative design and research-backed benefits to really enhance your results as you seek to burn fat and get shredded. Burn Lab Pro is 100% natural, safe, and caffeine-free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle mass, and see better results from diet and exercise.

With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be. Forslean works to trigger a hormonal cascade to boost fat breakdown and promote fat burning, while Capsimax regulates hormones to increase body heat to block fat stores and control appetite with food. Along with these other ingredients, this advanced formula is designed to target all of your weight loss needs from a fat burning supplement.

David Laid Workout Routine Wrap Up

david laid

This workout from David Laid is perfect for giving you the edge when it comes to your bodybuilding and lean physique goals, With great exercises targeting all those muscle groups, you can’t go wrong with an amazing workout from someone who knows the industry. The right training routine with a well-thought out diet, matched by a quality supplementation regimen, can give you the best when it comes to those gains. Give this workout a try and see what it can do for all your gains today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram

*Images courtesy of David Laid Instagram

Watch Fitness Influencer Attempt Rich Piana’s Insane 8-Hour Arm Day

Rich Piana's arm day

Rich Piana brings lifters past what science prescribes, leading to an insane arm pump. 

In pursuing well-built arms, you’ll come across numerous arm day workouts. Yet, Rich Piana’s 8-hour arm day workout belongs to a league of its own and dares to promise up to 1 inch of muscle growth in a single session. 

So, who is Rich Piana? The late bodybuilder started lifting at eleven and competed in the Classic Physique and 212 divisions. By age 30, he had over two decades of bodybuilding, and he was an entrepreneur who founded a leading supplement company 5% Nutrition. Sadly, he passed away in 2017. 

Full Name: Richard Eugene Piana
Weight Height Date of Birth
221- 315 lbs 6”0’ 09/26/1970
Division Era Nationality
212 & Classic Physique 1980s – 2010s American

Recently, YouTube influencer and bodybuilder Jesse James West decided to attempt Rich Piana’s 8-hour arm day workout. He did this with fellow trainer Brandon Walsh. As they slugged it out, West notes that this is not a workout any trainee should try, so let’s look at what this monster entails.


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A post shared by Rich Piana (@1dayumay)

Rich Piana’s 8-Hour Arm Day Workout

This workout consists of two supersets done in eight rounds within eight hours. It sounds simple, but wait until you discover the routines involved that had Jesse James West and Brandon Walsh struggling to move their arms around the halfway point. “It’s just torture,” West expressed. “It’s a different type of sore.” 

Before getting started, both men measured the circumference of their biceps. After the training, West adds a whooping one and a half inches to his biceps but admits it’s inflammation and swelling. Both athletes also start to feel uncomfortable in their joints, which, on a typical day, is a sign to stop and not go further to prevent symptoms of overtraining

The Rich Piana 8-hour arm workout includes barbells, dumbbells, and a mini workout every 30 minutes. There’s also alternating between both supersets to complete 128 sets within the eight-hour mark.  Below are the exercises involved in this brutal arm day training.

Superset 1
Exercise Sets Reps
Barbell Skullcrushers 4 10
Barbell Curls 4 10
Superset 2
Dumbbell Hammer Curls 4 15
Dumbbell French Presses 4 15

Superset – Barbell Skull Crushers & Barbell Curls 

Before doing the first rep, West and Walsh discuss the total number of sets they’ll be doing. They point out that science says you only need about ten sets per muscle per week for hypertrophy (1). They’d be doing much more than that for this arm day workout, so they expect it to be rough.

“Most of the science people would say you’d only need around three to ten sets per muscle per workout for optimal results, and this was gonna be a lot more than three to ten. This is gonna be so rough.”

Barbell Skull Crushers

Barbell skull crushers are one of the best exercises for adding muscle definition to your arms. Another name for this routine is the lying tricep extension because it focuses on your triceps. For bigger arms, barbell skull crushers specifically focus on the medial head of your triceps. It allows you to load heavy weight to engage your triceps, which comprise two-thirds of your arm. So barbell skull crushers are one of the best arm movements you can do for arm muscle growth. 

Doing barbell skull crushers has carryover to throwing things overhead, as in sports like baseball and football. You can also use this exercise to improve your bench press form since your triceps are a secondary muscle. 

Barbell Curls

The barbell curls, the second routine in this arm day, target your biceps, as the name implies. It also recruits your brachialis and forearm flexors, leading to stronger and bigger arms. Barbell curls are a functional exercise miming our everyday movement, such as carrying a box of items. 

Barbell curls are easily accessible as all you need is a barbell available in most gyms. With this movement, you can improve your grip strength, which helps with other exercises, like pull-ups, rows, and deadlifts

Superset – Dumbbell Hammer Curls & Dumbbell French Presses

Before and after doing the first superset, Jesse James West and Brandon Walsh took protein shakes and tried out different flavors. Research shows that protein supplementation pre-workout and post-workout improves physical performance, recovery, strength, and muscle growth (2).

Dumbbell Hammer Curls

While looking deceptively simple, the dumbbell hammer curl is an efficient way to increase the girth of your arms. It targets your biceps, brachialis, and brachoradialis. Dumbbell hammer curls help to focus on the short head of the biceps, which makes it less stressful to do. And since it’s a unilateral movement, it can help strengthen any lagging muscles on either side. 

Dumbbell hammer curls activate your muscles differently from the bicep curl because of the grip. They’re done with a neutral grip where your palms face each other, making the focus on the short head of the biceps and allowing you to use a heavier weight. 

Dumbbell French Presses

The dumbbell French press, the last routine in this second superset, focuses on your triceps. It is an isolation exercise but can also recruit your lower back muscles, delts, pecs, abs, obliques, and glutes for stabilization. Doing a French press with a dumbbell puts less pressure on your elbows than with a barbell.

The dumbbell French press builds the long head of the triceps to add mass to your arms. This routine can be done seated or standing, and you can hold a single dumbbell with two arms or use one dumbbell each for both arms. 

Although they got through the workout, West admits he would never prescribe an eight-hour arm day for anyone.

“Although training arms for eight hours is something I would never recommend, today brought me back to the feeling I had when I first started training…When I’d go on YouTube and watch videos of Rich Piana or any of those guys from that era who were spreading motivation and inspiration.”

Watch the full workout here:

Follow us on Instagram, Facebook, and Twitter for more bodybuilding workouts! 


  1. Schoenfeld, B., Fisher, J., Grgic, J., Haun, C., Helms, E., Phillips, S., Steele, J., & Vigotsky, A. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning, 1(1). https://doi.org/10.47206/ijsc.v1i1.81 
  2. Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Journal of the International Society of Sports Nutrition, 9(1), 54. https://doi.org/10.1186/1550-2783-9-54

The Importance of Liver Health For Bodybuilders

liver detox

Bodybuilders are dying to get big

Bodybuilding is a demanding pursuit that requires a keen focus on various aspects of physical health. One critical facet often overlooked is liver function, vital for overall well-being. Understanding how bodybuilding practices can impact liver health is essential, considering the use of anabolic steroids and over-the-counter medications common in the fitness world. By delving into the intricacies of liver function and bodybuilding, we uncover the hidden risks associated with these practices, shedding light on overlooked yet crucial health considerations for athletes and fitness enthusiasts, such as supplementation to protect the liver.

The Prevalence of Anabolic Steroid Use Beyond Professional Bodybuilding

steroids and liver health

The prevalence of anabolic steroid use extends beyond professional bodybuilding, with a concerning rise among young men and teenagers. Despite the associated liver damage risks, awareness often lacks, posing a significant health threat. This trend highlights the need for increased education on the dangers of steroid misuse outside competitive settings. Efforts should focus on promoting safer alternatives to protect liver function amidst the widespread use of these substances.

Understanding the Scope Among Young Men and Teenagers

Anabolic steroid use extends beyond professional bodybuilding, with young men and teenagers increasingly engaging in these practices, it is no longer just those looking to step on the Mr. Olympia stage. Despite the risks to liver function, awareness of potential damage remains low among this demographic. The allure of quick muscle gains often overshadows concerns about long-term health consequences, leading to a dangerous trend of steroid use among youths. Understanding the scope of steroid use among young individuals is crucial for addressing the hidden risks associated with liver damage in this vulnerable population.

The Disconnect Between Steroid Use and Awareness of Liver Damage Risks

Despite the widespread use of anabolic steroids in bodybuilding, there exists a concerning gap in understanding the associated liver damage risks. Many individuals engaging in steroid use are unaware of the potential harm to liver function. This disconnect between the perceived benefits of steroids for muscle growth and the overlooked risks to liver health can lead to serious consequences. Increased awareness about the impact of anabolic steroids on liver function is essential to safeguard the well-being of bodybuilders and athletes. Understanding these risks is crucial for making informed decisions about performance enhancement strategies.

The Impact of Anabolic Steroids on Liver Health

Anabolic steroids exert a significant impact on liver health, often leading to elevated liver enzymes and various associated diseases such as:

  • Elevated liver enzymes
  • Vascular changes in the liver
  • Acute cholestatic syndrome
  • Benign adenoma
  • Hepatocellular carcinoma

Research has shown a pretty direct correlation between steroid use and liver damage, emphasizing the importance of monitoring liver function through blood tests. Long-term steroid use can exacerbate liver conditions, necessitating caution among bodybuilders. Understanding these risks is crucial in ensuring the well-being of individuals engaged in bodybuilding activities. Awareness of the adverse effects on liver function is paramount for maintaining overall health and minimizing potential complications.

Study Findings: Elevated Liver Enzymes and Associated Diseases

Elevated liver enzymes indicate liver damage, often linked to anabolic steroid use among bodybuilders. Research reveals a concerning correlation between high enzyme levels and liver diseases such as hepatitis and cirrhosis, posing severe health risks. Regular monitoring via blood tests is crucial to detect abnormalities early on, preventing the progression to advanced liver conditions. Understanding these findings underscores the importance of safeguarding liver health in the bodybuilding community. As liver enzymes serve as indicators of liver function, their elevation signals potential harm and necessitates immediate attention.

Over-the-Counter Pain Relievers and Liver Damage in Athletes

It is not just steroids that cause damage to the liver; over-the-counter pain relievers are commonly used by athletes, including bodybuilders, to manage workout-induced soreness. However, these medications can pose risks to liver function, especially when used regularly or in high doses. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) like ibuprofen can lead to elevated liver enzymes and liver damage over time. Athletes should be cautious and aware of the potential harm these medications may cause to their liver health, considering alternative pain management strategies to protect their overall well-being.

Common Medications and Their Potential Harm to Liver Function

Certain common medications can pose risks to liver function, especially when used extensively by bodybuilders. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can strain the liver with prolonged intake. Acetaminophen, although effective for pain relief, can cause liver damage if consumed beyond recommended doses, or combined with anabolic steroids. It’s crucial for bodybuilders to be cautious with over-the-counter drugs to prevent unintended harm to their liver health amidst their intense training regimes. Awareness of these potential risks is vital for maintaining overall well-being while pursuing bodybuilding goals.

How Regular Use of NSAIDs Affects Liver Enzymes

Regular use of NSAIDs, like ibuprofen or aspirin, can impact liver enzymes by causing drug-induced liver injury. Clinical studies suggest that prolonged NSAID usage may lead to elevated liver enzyme levels, indicating liver inflammation and potential damage. These medications, commonly used for pain relief, can challenge liver function, especially when taken in high doses or over extended periods. Monitoring liver enzyme levels through blood tests is crucial for individuals engaging in regular NSAID consumption to proactively address any liver health concerns. Monitoring and moderation are key for liver health maintenance.

Strategies for Protecting Liver Health Among Bodybuilders

Identifying and avoiding high-risk anabolic steroids is paramount. Recommended practices for cycling off steroids can also aid in safeguarding liver health. Monitoring liver enzymes through regular blood tests is crucial. Educating on the potential harm of liver damage from steroid use is essential. In addition, seeking medical supervision when using anabolic steroids can help prevent liver injury. Awareness and adherence to these strategies can significantly reduce the risks associated with liver damage in bodybuilding. Taking proactive steps is key to maintaining optimal liver function in this population.

Identifying and Avoiding High-risk Anabolic Steroids

When selecting anabolic steroids for bodybuilding, it’s crucial to identify and avoid high-risk options. Some steroids carry more significant dangers to liver function than others, leading to potential long-term damage. Understanding the risks associated with specific compounds can help bodybuilders make informed choices that prioritize liver health. By researching and consulting with medical professionals, individuals can steer clear of high-risk anabolic steroids and opt for safer alternatives. Safeguarding liver function is essential for long-term well-being and ensuring sustainable progress in bodybuilding endeavors.

There are a few steroids that are extremely toxic to the liver, mainly the orals. Here are some to be extra wary of:

  • Dianabol (D-bol)
  • Turinabol
  • Winstrol (will also dry out your joints)
  • Anadrol

Recommended Practices for Cycling Off Steroids

Ensure a gradual tapering of steroid doses to allow the body to readjust its hormone production naturally. This process helps minimize withdrawal symptoms and potential disruptions to liver function. Consider incorporating liver support supplements like milk thistle to aid in detoxification during the transition phase. Regular exercise and a healthy diet rich in antioxidants can further support liver health post-cycle. Monitoring liver enzymes through blood tests post-cycle is crucial to assess recovery progress and overall liver function. Always consult with a healthcare provider for personalized guidance.

Best Supplement Use and Liver Protection

Liver health

Bodybuilders can benefit from supplements that support liver health during steroid use. Essential supplements like milk thistle and hepatoprotective agents play a crucial role in safeguarding liver function. These supplements aid in detoxification processes and protect liver cells from damage. It is vital for bodybuilders to consider incorporating these supplements into their routine to mitigate potential harm to the liver caused by anabolic steroid use. By prioritizing liver protection through these supplements, bodybuilders can support their overall health while pursuing their fitness goals.

Essential Supplements for Liver Support During Steroid Use 

  • Milk thistle, known for its hepatoprotective properties, is a crucial supplement for maintaining liver health while using steroids. 
  • Other beneficial options include amino acids like glutamine and arginine, which support liver function during the strain of steroid use. 
  • Additionally, incorporating N-acetylcysteine can help replenish glutathione levels in the liver, aiding in detoxification processes. 

These supplements can play a vital role in minimizing the potential liver damage associated with steroid use, promoting overall liver health in bodybuilders.

The Role of Milk Thistle and Other Hepatoprotective Agents

Milk thistle and other hepatoprotective agents play a crucial role in supporting liver health for bodybuilders. These supplements are known for their ability to protect liver cells from damage caused by various stressors, including anabolic steroids. Milk thistle, in particular, has been shown to have antioxidant and anti-inflammatory properties that can help mitigate the harmful effects of steroid use on the liver. Including hepatoprotective agents in your supplementation routine can significantly aid in maintaining optimal liver function amidst the demands of intense bodybuilding training.

MuscleMeds Liver Detox & Defend

Keep your liver safe and protected at all times with this great supplement from MuscleMeds. All natural, and designed to keep you safe. Check it out.

MuscleMeds Detox & Defend is a great supplement that truly sets a new standard in clinically proven liver support, which is great for bodybuilders. The goal is to cleanse, detoxify, repair, restore and protect your liver. The main ingredient is KaraLiv™, a blend that only MuscleMeds offers in their products, which is a top of the line liver defender. Results of KaraLiv™ have shown a 40% reduction in ALT levels, a 53% reduction in AST levels, and a 21% reduction in ALP levels. Liver Detox operates and executes with its exclusive combination of proven ingredients. Let’s break those down.’

MuscleMeds packs Liver Detox & Defend with proven ingredients that have shown time and time again to help cleanse and protect your liver. The ingredients per 2 capsule serving are as follows:

500mg KaraLiv™: KaraLiv™, Milk Thistle and NAC. KaraLiv, a clinically tested proprietary herbal blend proven to reduce liver enzymes and support healthy liver function.

140mg Milk Thistle Extract: Milk thistle standardized for 80% silymarin helps to provide protective antioxidant properties that support liver health and detoxification. So you are cleansing it, and protecting it with this ingredient.

300 mg N-Acetyl L-Cysteine: N-acetylcysteine, also known as NAC, is a precursor of glutathione. Now glutathione is a powerful antioxidant that has been found to have strong hepatoprotective properties that combat liver toxicity and improve the overall function of the organ.There have been some serious clinical results with KaraLiv, further proving it to be a natural supplementation breakthrough in terms of liver support. Its ability to help repair the liver and lower liver enzymes in just 28 days is unmatched. To make Liver Detox & Defend even more effective, MuscleMeds researchers added efficacious doses of Milk Thistle and NAC to make that blend even stronger The health of your liver is extremely important, especially in bodybuilding, and with MuscleMeds LIVER DETOX & DEFEND formula you can be confident in its quality, potency, and efficacy for clinical strength liver support. The exclusive combination of clinically researched and potently dosed natural ingredients is your best defense to cleanse, detoxify, repair, restore and protect your liver!

The recommended use of MuscleMeds Liver Detox & Defend based on the clinical studies on its ingredients is 2 capsules twice daily. The research and effectiveness of this formula for improved liver function is very impressive. Anyone using anabolic steroids should take into consideration taking MuscleMeds Liver Detox & Defend. 

Implementing Dietary Changes for Liver Health

diet for liver health

Optimizing liver health through dietary adjustments is crucial for bodybuilders. Incorporating foods that support liver function, such as leafy greens, fruits, and whole grains, can help maintain optimal liver performance. Avoiding or limiting processed foods, saturated fats, and excessive sugar intake is equally essential to prevent liver damage. Balancing macronutrients like proteins, carbohydrates, and healthy fats can aid in promoting liver health and overall well-being. Planning meals mindfully with nutrient-dense choices and staying hydrated are simple yet effective ways to support your liver function and bodybuilding goals.

Foods to Include for Optimal Liver Function

Incorporate foods rich in antioxidants like berries, grapes, and nuts that boost liver health. Include fatty fish such as salmon and sardines for omega-3 fatty acids. Opt for green tea, a natural liver cleanser. Embrace cruciferous vegetables like broccoli and Brussels sprouts. Garlic, turmeric, and olive oil are beneficial for liver function. Whole grains like brown rice and oatmeal support a healthy liver. Beets and carrots aid in detoxifying the liver. Add these liver-friendly foods to your diet for optimal liver function.

Foods and Substances to Avoid or Limit

Processed and fried foods like fast food burgers, fries, and chips should be limited due to their high trans fat content that can harm liver function. Sugary beverages like soda and energy drinks contribute to fatty liver disease and should be avoided. Excessive alcohol consumption is a major no-go as it directly impacts liver health. Steering clear of high-sugar snacks and desserts can also aid in maintaining a healthy liver. Lastly, minimizing intake of refined carbohydrates and sugary treats can help in supporting optimal liver function.

Frequently Asked Questions

Can liver damage from steroids be reversed?

Liver damage from steroids can sometimes be reversed with prompt cessation of steroid use, a healthy lifestyle, and medical intervention. However, prolonged or severe damage may be irreversible. Consult a healthcare professional for personalized advice.

How do I know if my liver is affected by my supplement regimen?

Monitoring liver enzyme levels through blood tests can indicate liver stress from supplements. Look for elevated AST/ALT levels. Regularly assessing liver function is crucial for bodybuilders due to supplement intake. Consult a healthcare provider for interpretation and guidance.

Are there safe steroid alternatives for muscle building?

Exploring safe alternatives is crucial for bodybuilders. Options like natural supplements and legal steroid alternatives can offer muscle-building benefits without the harmful side effects of anabolic steroids. Understanding these choices promotes healthier practices in the fitness community.

What are the first signs of liver damage from steroids?

The initial symptoms of liver damage from steroids include fatigue, nausea, abdominal pain, and jaundice. Monitoring these signs is crucial for timely intervention in liver health.


liver detox

In conclusion, safeguarding liver function is paramount for bodybuilders, and we recommend MuscleMeds Liver Detox and Defend to do just that. Understanding the risks associated with anabolic steroids, over-the-counter medications, and supplements is crucial. Implementing dietary changes, regular exercise routines, and strategic weight management are vital for liver health. Awareness of liver enzyme levels through blood tests and monitoring alcohol intake is essential. By prioritizing liver health, bodybuilders can maintain optimal performance and overall well-being, mitigating the potential long-term consequences of liver damage.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram

Joe Rogan Discusses Mike Tyson vs. Jake Paul: “If I Was Jake Paul, I’d Be Sh*tting My Pants”

Photos via Instagram

Joe Rogan believes that Mike Tyson is in “savage mode” ahead of his battle with Jake Paul.

The boxing match between Mike Tyson and Jake Paul has gained plenty of attention since it was announced in March. The two will face off on July 20 at AT&T Stadium in Dallas and will be aired exclusively on Netflix. Recently, Joe Rogan had plenty to say about the upcoming fight.

Paul began his boxing career with a knockout of former NBA player Nate Robinson. Over the years, he has taken part in many big-money events against UFC stars Nate Diaz, Anderson Silva, and Tyron Woodley. Paul continued to receive criticism because he was not facing professional boxers. He is coming off first-round knocks out Andre August and Ryan Bourland.

Rogan was a believer in Paul from the beginning and believes that others are becoming fans as well.

“People were mocking me when I was saying that before but now, I think people are coming around. The way I look at it, I say if this kid was not a YouTuber, if he wasn’t some guy that you knew from the time he was 16 years old on YouTube ad you just saw him box, you saw him knock out former UFC champions, you saw him beat legitimate boxers, you’d go this kid can f*cking fight.”

The chance for each of these men has benefits but for Paul, it gives him an opportunity to go up against one of the best of all-time.

Netflix Instagram

Joe Rogan Talks Mike Tyson

Mike Tyson will be 57 years old when he steps in the ring with Jake Paul. This means that he will not be the same fighter that he used to be but is still a legitimate heavyweight fighter. Rogan believes Paul deserves credit for giving it a shot.

“That Mike Tyson, those fights were, you wanted to see executions.

Just the fact that he’s willing to take a chance at Mike Tyson not being able to do what he used to do because that’s what he’s doing. The gamble is, there’s not a f*cking chance in hell that Jake Paul would survive against the Mike Tyson that beat Marvis Frazier.”


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A post shared by Jake Paul (@jakepaul)

The career of Mike Tyson speaks for itself. The former World Heavyweight champion is one of the most-feared boxers to ever step in the ring. In retirement, Tyson has remained in great shape and many are excited for his return to the ring. Tyson last boxed in an exhibition bout against Roy Jones Jr. in November 2020. His last professional fight came in 2005, a loss to Kevin McBride. Tyson’s last victory came in 2003.

He has maintained his mentality despite not fighting in years and Joe rogan solidified this after a recent conversation.

“He goes ‘I just eat raw meat. I’m eating raw meat…Because that’s what I’m going to eat when I fight. I’m going to eat him, just raw meat.’ He’s in that f*cking mode. He’s in that God of War mode.

He’s in savage mode. If I was Jake Paul, I’d be sh*tting my pants.”


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A post shared by Mike Tyson (@miketyson)

At the end of the day, this is a great opportunity for both fighters to compete in front of a major audience.

“Im going to watch the fight. We are all going to watch the fight. I’m going to watch it. It’s a brilliant move by Jake because if he was going to fight anybody else, people would watch but the same amount of people? No. This is the one.”

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Victor Martinez: Tren Made Me Impulsive, Crazy, & Angry | GI Podcast

Victor Martinez talks his Mr. Olympia steroid cycle, PED mood swings, and the realities of building muscle with low testosterone

Exploring the depths of bodybuilding wisdom, the Generation Iron Podcast, led by industry icons Victor Martinez, Ehsan Farahi, Edwin Mejia Jr., and Vlad Yudin, offers a treasure trove of knowledge for fitness enthusiasts. In this comprehensive recap, we delve into the intriguing discussions including Victor Martinez’s Mr. Olympia steroid cycle, “the dark side” of steroids in bodybuilding, and whether or not it is possible to build shredded muscle with naturally low testosterone.

Victor Martinez leads this week’s discussions through a wide variety of topics including functional advice for training and diet, as well as insights into his own personal steroid use – and how the industry has changed since his prime years competing.

Martinez also touches base on the rise of over-the-counter erectile dysfunction medication aimed at young adults and the recent New York state bill that bans over-the-counter muscle building products for minors 18 and younger.

There’s a lot to cover – so let’s dive into the recap below!


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A post shared by Victor Martinez (@dominicandominator)

Victor Martinez’s Guide To Building Up Lagging Body Parts

A fan’s inquiry about achieving chest symmetry kickstarts a dialogue on targeted muscle development. Victor Martinez, drawing from his wealth of experience, emphasizes the importance of consistency and tailored training protocols.

The fan in question noted that he was having issues building up his lower chest in comparison to his upper chest. He also notes that he is returning from training after a six year break and is now training three days per week.

Identifying gaps in the fan’s regimen, Victor Martinez notes that after six years off from training – this individual likely has little muscle maturity to rely on. Due to this, he believes that training three times per week may not be enough to accomplish the goal of a fully balanced muscular physique.

Martinez recommends pre-exhaustion techniques and increased training frequency to address underdeveloped muscle groups effectively. By incorporating specific exercises and adjusting caloric intake, Martinez offers a roadmap for sculpting a balanced chest and achieving optimal results.

Victor Martinez Dodges Details On His Mr. Olympia Steroid Cycle

Curiosity peaks as fans seek insights into Victor Martinez’s pre-Olympia regimen. Victor Martinez, with a touch of humor, sheds light on the delicate balance between performance enhancement and health preservation.

Martinez refuses to reveal the full details of his Mr. Olympia steroid cycle – jokingly claiming that fans would need to “pay for that.” However, he does speak vaguely about his steroid use while prepping for the Olympia.

Dispelling misconceptions surrounding steroid use, Martinez advocates for moderation, cautioning against excessive dosages prevalent in the industry. Martinez claims that he used far less steroids than fans would assume. This is part of the problem with modern bodybuilding – everyone assumes the amounts are catastrophically high doses – but this is often far less than pro champions actually take. At least, for eras past.

Victor Martinez’s candid reflections challenge prevailing narratives, promoting a more nuanced understanding of elite-level bodybuilding.

Navigating the “Dark Side” of Steroid Use – PEDs and Mood Swings

Sadik Hadzovich’s candid remarks on steroid-induced mood swings spark a poignant discussion on the psychological impacts of performance-enhancing drugs (PEDs). Sadik spoke openly about the severe mood swings he would feel – both of happiness and rage – while also experiencing high anxiety while on-cycle.

Victor Martinez uses this moment to debunk myths surrounding “roid rage,” highlighting the complex interplay between hormones and emotional regulation. Steroids do, in fact, affect your mood but this is not always in the form of rage. Martienz assets that often times, steroids simply enhance the intensity of moods that a user naturally feels.

So if you are often an angry person, it will be a more intense anger on steroids. If you are often a happy person, your happiness becomes more intense as well. It also often swings more easily.

Victor Martinez opens up himself about how steroids affected his own mood. He notes that the only steroid that deeply impacted his mood was trenbolone (aka tren). He describes the substance making him feel like a “juice crack head” where he was always very aggravated and impulsive. Martinez had previously called tren the “crack of steroids” in a past episode of the podcast.

Should Bodybuilding Supplements Be Banned For Minors?

The regulatory landscape surrounding bodybuilding supplements comes under scrutiny as Victor Martinez critiques recent legislative measures. New York recently passed a bill that will ban sale of over-the-counter muscle building supplements to minors 18 years old and younger.

While acknowledging concerns over adolescent misuse, Martinez questions the efficacy of blanket bans, citing potential loopholes and unintended consequences. His skepticism underscores the need for evidence-based policymaking and comprehensive approaches to substance regulation.

However, Victor Martinez does warn of one over-the-counter substance that all young weightlifters should avoid – pre-workout. Martinez believes that these substances, when used too often, can cause negative impacts on young lifters. While pre-workout can help improve energy during training, young individuals should not need to rely on it. They typically have more than enough natural energy.

TikTok and social media trends have also promoted viral videos of over-using pre-workouts as a sort of challenge. Which further promotes the dangers that can unfold from misusing this typical over-the-counter drug.

What Are The Real Limitations Of Muscle Building With Low Testosterone?

A candid exploration of low testosterone and its implications for muscle building underscores Martinez and Farahi’s commitment to empowering listeners. Is it possible to build a massive shredded physique if you have naturally low testosterone (and don’t want to use PEDs)?

Victor Martinez notes that it would be very hard to build massive muscle – but a person can put themselves into a calorie deficit and train in the gym to become shredded even with low testosterone.

Ehsan Farahi points out that even if you have low testosterone, a person can lower their estrogen with estrogen blockers to still then build muscle and also get shredded. So while it is challenging – it is possible for someone with low test to become a shredded muscular person.

Individuals can also look into natural foods that offer testosterone boosting effects and perhaps take a keen eye at their overall diet habits to see if that is contributing to their low testosterone.

Testosterone, Erectile Dysfunction, and The Youth

The sensitive topic of erectile dysfunction in young adults prompts a nuanced discussion on its multifactorial etiology. Martinez’s insights into the potential link between steroid abuse and hormonal imbalances serve as a cautionary tale, urging listeners to prioritize medical consultation over self-medication.

By challenging the narrative of quick fixes, Martinez advocates for a holistic approach to sexual health, emphasizing the importance of addressing underlying issues.

Wrap Up

In summary, the Generation Iron Podcast stands as a beacon of enlightenment in the fitness community, offering a platform for candid discussions and expert insights. Through the collective wisdom of hosts like Victor Martinez, listeners embark on a journey of self-discovery, armed with the knowledge and tools to navigate the complexities of bodybuilding and holistic health optimization.

Check out the full episode above. And don’t forget to check back every week for new episodes right here on the Generation Iron Fitness Network or wherever podcasts are downloaded.

5 Tips For More Effective Cardio

Running is one of the cornerstones of fitness, but are you sure you’re doing it correctly?

Despite the belief of bodybuilders that cardio kills gains, it actually has so many benefits for your gains, even when you are trying to put on muscle mass. It seems like something almost too obvious to point out, but it’s true. Even though everybody runs, there are easy ways to maximize your cardio and make sure your burning the maximum amount of calories and giving your muscles the best chance to develop. Sometimes we brush off the simple things as not needing any explanation.

The truth is, it’s important for any bodybuilder or person who’s serious about fitness to understand the basic mechanics of exercise. There are lots of ways you can improve even the most basic of exercises because the way we generally move isn’t always geared to burn the most calories and dropping the most body fat. Let’s dive in.

Benefits of Cardio

Many people will equate cardio to taking away gains, stating that it just makes you lose weight and kills muscle mass, but that truly is not the case. It actually can help achieve your goals more so than you think. For someone who is a bodybuilder, it makes the on-season a whole lot easier when you do not put on excess fat in the off-season. Take a look at the Mr. Olympia competitors, they all do cardio, as when you are cutting, the cardio is a big player in getting rid of that fat to get you stage ready.

People looking to get absolutely shredded, but refuse to utilize cardio are essentially handicapping themselves and ensuring that they never get the defined and aesthetic form that they constantly seek. Cardio burns away excess fat and jump starts your metabolism. If you have the right diet plan it won’t affect your muscle gains at all.

Besides keeping you from getting overly fat, what else does cardio do for you? Well for starters, the obvious answer would be cardiovascular benefits (hence the name “cardio”). You should always want your heart to be as healthy as it can be. Taking care of your ticker is something that should always be a priority, so you know, it keeps ticking properly.

Lowering blood pressure and strengthening the immune system are some more benefits brought to you through cardio workouts. Whether you are bodybuilding or just trying to stay in shape through exercising, you have to remember to take care of everything. Getting big, strong, and shredded are all great, but do not forget about all of the other factors that quite literally keep you waking up every day.

Cardio Gone Wrong

As stated before, cardio brings numerous benefits to people who utilize it on the daily. However, people still tend to view it as something that is like a punishment, and this can result in skipping it, or performing lackluster cardio exercises. When your cardio is not optimal, you will not see the results you so desire. So, what exactly can you do? Don’t worry, we have some tips for you.

Here are five easy tips that will help you improve the quality of your cardio workouts.

1. Listening to music can help you run faster.

Processing auditory input distracts our brain from the “burn” we associate with gaining muscle mass. If you want to maximize your endurance, try listening to music on a jog or watching your favorite TV show while you’re on the treadmill. You will be shocked at how much longer and harder you can run for when you’re paying attention to something you’re listening to.

2. Training variety is more important that pushing yourself

One massive blowout cardio session is not going to give you the huge gains of a bodybuilder. Increasing the intensity of your workouts is what helps you gain mass, and in the case of cardio, that means training variety is key. That means running on the treadmill, running uphill at the park, running on a mild hike, and running flat laps around a track. The variety in terrains, textures, and inclines will prevent your leg muscles from “getting used” to your workouts and you will increase muscle mass every time.

3. Cardio is most effective on an empty stomach.

Fasted cardio is the simpler term here, and this may seem like an obvious one, but you would be surprised at how many people ignore this. You burn the most fat and allow your body to gain the most muscle when you work out on an empty stomach. So, if you’re looking to make serious gains, make sure to hit the gym before breakfast, not after.

4. You have to stretch before cardio. Every time.

The elasticity of your muscles makes a huge difference in your workout. Your chances of injury are much higher if you don’t stretch. Injuries aside, if you don’t stretch before cardio you are putting yourself at a huge disadvantage because your muscles will not be able to fully extend. Your ability to really push yourself to make gains will be limited, not to mention you’ll be a lot more sore afterwards.

5. Always put cardio after weight training when organizing your workouts.

Cardio burns a ton of calories, so if you do it before weight training, you have essentially eaten up your body’s entire store of calories that were going to help it work out. This can result in less than ideal workouts and muscle gains.

Always do cardio after weight training, and with a decent interval in between. If you jump straight into intense cardio after weight training you will most likely pass out. Make sure to take time in between the two to fuel yourself for your next workout. Some people like to split up the times of day they do cardio and lift into two separate sessions. If you have that time to spare, why not give it a try?

The Best Supplement to Help You Get Shredded With Cardio

When your diet or fasted cardio begin to feel like chores, this uniquely explosive thermogenic will kick your ass into overdrive.

If you are looking to get shredded with your cardio, then a good fat burner to help accelerate the effects can be very beneficial, and when it comes to finding a great fat burner, your search can stop as soon as you land on MUTANT KILL SWITCH. It includes all of the ingredients you will find in a good, natural fat burner, plus more, making it an easy choice, such as vitamin B12, caffeine, and more.

Check out our full review on MUTANT KILL SWITCH here.

Cardio Wrap Up

Overall, cardio is something that a lot of people tend to dread, but with treadmills, elliptical trainers, stairclimbers, there are so many options to choose from. While it may not be the most fun thing to do, it also does not have to be a punishment. There are so many benefits to doing it, if done correctly. Cardio can actually make or break your fitness goals, and it also is a good way to stay in shape and have a healthy heart. Maximize the effectiveness of your cardio routines.

What is your favorite type of cardio?


Team, H. and V. (2021, November 16). From head to toe: The benefits of a cardio workout. Cleveland Clinic. Retrieved December 23, 2022, from (Source)

Mayo Foundation for Medical Education and Research. (2022, February 17). 10 great reasons to Love aerobic exercise. Mayo Clinic. Retrieved December 23, 2022, from (Source)

Best Home Gym Equipment (Updated and Tested 2024)

home gym

The best home gym equipment to build a personal iron paradise

Going to the gym is not something everyone likes to do, as some people would rather workout in the comfort of their own homes. While it’s easy to rack up an expensive tab of cardio machines, weight sets, a bench or squat rack, and all the accessories you want, you do not always have to spend a total fortune to build a good home gym. Some of the best home gym equipment can seriously benefit you, and you do not need every machine or dumbbell that you would have in a typical commercial gym in order to get a good workout in. Whatever money you do spend, however, will pay off in the long run, especially if we are ever in another situation where gyms are closed to the public.

A home gym can also be a cheaper option than an expensive gym membership, you not only save money on the membership and gas, but have the time and convenience of working out right in your home, whenever you want. This will commit you to working out more and for longer since travel time and convenience are all at quite literally under one roof. You’ll never have to wait for equipment in a packed gym, and you are free to do whatever you want, so consider the home gym benefits and make your fitness goals even more of a reality.

We’ve put together a list of the Best Home Gym Equipment to give you the best chance at building an at home gym without breaking the bank. With the right equipment, you are well on your way to seeing those gains you want from the comfort of your own home.

Best Home Gym Equipment For 2024

Best Resistance Bands For Mobility

While you may not get to Mr. Olympia size with just resistance bands, they are great training tools but can really enhance mobility by giving you better range of motion and slightly better resistance for stretching and certain exercises. They also are great for warming up before those heavier exercises.

Living.Fit Resistance Bands

Resistance Bands - For Pull Up Assistance, Powerlifting, Warm Up & Stretching, Made for Men & Women

Living.Fit Bands offer next level resistance training to improve your overall strength and mobility goals, and they can really get your blood flowing. These bands range from 10 lbs. to 200 lbs. and are made of all natural latex. Portable and functional, you can take these anywhere be it at home or in the gym, or across the country. Offering a high quality band, Living.Fit has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout, which are both key factors for a good workout.


  • Great for resistance training to improve strength and mobility work
  • Maintain tension and improve range of motion for the entire workout
  • Offer a great range from 10 lbs. to 200 lbs.


  • If using around certain objects that are sharp, you need a band guard to protect these bands

Price: $14.99 to $29.99

Best Dumbbell

Dumbbells are versatile pieces of gym equipment, meaning you can do so many different exercises with them, and they are small enough to not take up too much space in your home gym. A dumbbell is a vital piece of equipment for you can work on isolation exercises to fix any muscle imbalances while also adding resistance to those vital compound exercises.

Living Fit Dumbbell

Grab yourself our top pick for the best dumbbells overall!

Living Fit Hex Dumbbells are our favorite dumbbells a great piece of workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.

living.fit dumbbell


  • Great for exercise and seeing results for strength and fat loss
  • Easy storage for convenience
  • Solid cast iron and rubber coating ensure durability and protection


  • Can be an expensive option
  • May have a strong scent

Price: $229.99

Best Kettlebell

Kettlebells are seriously effective workout tools to work on strength as well as higher intensity workouts to really get the heart rate going and work on shedding fat and building some quality muscle mass.

Iron Bull Strength Kettlebells

Looking for a quality kettlebells to stock up on? Check out Iron Bull Strength Kettlebells and take your workouts to new heights.

IronBull Strength Powder Coat Kettlebells are our top choice of kettlebell. These pieces of equipment are constructed with a unique bell shape and thick handle, and these premium kettlebells will bring a new challenge to your training routines.

The IronBull Strength Powder Coat Kettlebells are perfectly crafted from durable cast iron with a powder coating finish, these weights will withstand even the most intense workouts without falling apart, so you know your home gym won’t have kettlebell flakes everywhere. Also, you don’t have to worry about getting the weights confused at all, as the color rings and weight marks allow you to easily identify the weight of each kettle in LBS and KGS. There are also a wide variety of weights, so you can choose from different resistances and make some serious gains.

iron bull strength


  • Great quality and grip for overall training and performance needs
  • Gravity cast works great for durability
  • Color-coded is nice for easy accessibility
  • Iron Bull Strength is a reputable and trusted company


  • Buying one single kettlebell at a time can get expensive, especially as you increase in strength

Price: Range from $30 (9lb) to $25 (70lb)

See our full review for Iron Bull Kettlebells!

Best Barbell

A barbell can be a versatile training tool as it is used for so many different exercises. With a barbell you can perform anything from bicep curls to squats, and some of the best bodybuilders in the world started out with just a barbell and some weights.

Iron Bull Strength Competition Barbell

Take down any workout with this amazing piece of equipment. From barbell squats to bicep curls, the Iron Bull Strength Competition Barbell is the piece of equipment you need.

The Iron Bull Strength Competition Barbell boasts a set of features that make it stand out in the competitive market of fitness equipment. One of the key elements is the high-quality stainless steel construction, which contributes to the barbell’s durability and longevity. The bar typically comes with a specified weight capacity, and users appreciate the reliability of the barbell in handling heavy loads, so feel free to hit your deadlift PR without any hesitation. Aside from that, it is known for its well-defined and consistent knurling pattern, providing users with a secure grip without causing discomfort or abrasion to the hands. When it comes to bar whip, and the Iron Bull Strength Competition Barbell strikes a balance that caters to a broad range of users with its 200,000 PSI stainless steel precisely engaged for the perfect whip.

Iron Bull Barbell


  • High quality, great grip, and quiet sleeves make sure your hands don’t tear and plates stay on
  • Comfortable to use and a great bar for athletes of all levels for strength training and powerlifting
  • From a reputable company who cares about their customers and products with the best barbell for bodybuilding


  • Slight grooves in the collar may make for an unpleasant sound with plates

Price: $325.00

Check out our individual review on the Iron Bull Strength Competition Barbell!

Best Squat Rack

A squat rack is another piece of home gym equipment that can be versatile. Rack pulls, shrugs, bench press, these can all be done in a squat rack.

Fitness Reality Squat Rack Power Cage

Fitness Reality Squat Rack Power Cage is a heavy-duty frame compatible with many lifts and attachments.

Fitness Reality Squat Rack Power Cage is a heavy-duty frame perfect for your workouts and is compatible with standard or Olympic barbells. The adjustable height for the pull-up bar is great for low ceilings and there is more space for the bench. With plenty of attachments, this rack will serve you and you weightlifting needs well.


  • Built well and is a very sturdy rack
  • Adjustable pull-up bar is great for fitting into tight spaces


  • Some of the adjustment settings may be slightly off, like the bench, so that can be challenging

Price: $249.00

Best Treadmill

Treadmills are great for a home gym, as you can do a variety of different cardio workouts on them to make sure you are keeping the body fat off.

Sole Fitness F80 Treadmill

One of the most versatile treadmills that you can purchase, the Sole Fitness F80 is ideal for anyone looking for a quality treadmill that you can trust!

Sole Fitness F80 is a great interactive treadmill to boost personal training in your home, so how could we not include it on the list of the best home gym equipment? Its durable and high-quality piece of equipment with quiet drive incline technology and a comfortable fit when running or performing whatever workout to offer low impact support, faster and smoother response, and a similar feel to the road. The 10.1’’ Android powered touch screen panel allows you to view live workouts, follow check out all of the built-in entertainment apps, adjust your speed, incline, and decline for the best interactive workouts.


  • Well-built and durable product
  • Quiet drive technology is nice to control noise
  • Very interactive with great options to really challenge your workouts


  • Mid-level in terms of price, it is a bit expensive

Price: $1,799.99

Best Row Machine

Row machines are great pieces of home gym equipment because they offer building muscle, especially in the back, while keeping fat off.

Sunny Health & Fitness Smart Magnetic Rowing Machine

Sunny Health & Fitness Smart Magnetic Rowing Machine is a great interactive row machine to boost personal training in your home. It is durable and high-quality piece of equipment with the most up to date technology and a comfortable fit when rowing or performing whatever workout to offer low impact support, faster and smoother response, and a similar feel to actually rowing. You also do not need a


  • Well-built and durable product
  • Easily portable
  • Tracks progress


  • Does not have bluetooth or LED display

Price: $209.97

Best Stair Master

When it comes to cardio workouts, a stair master is one of the most popular choices. This is because it burns a great amount of calories, but also gives you a good lower body workout and really gets the blood pumping.

GMWD Stair Stepper

Burn calories and get a great lower body workout in with a stair stepper.

GMWD Stair Stepper is a great cardio option for personal training in your home. The GMWD Stair Master utilizes the latest in high-tech gravity induction electromagnetic braking and anti-skid technology for maximum safety. While you are using it, the pedals lock automatically to prevent slipping and reduces the risk of possible injury. Simply enter your information and press start for a secure and effortless workout.


  • Well-built and durable product
  • Multiple programs to choose from
  • Tracks progress


  • Premium Priced Option

Price: $2,799.99

Best Elliptical

Ellipticals are great pieces of cardio equipment to add to your home gym. They offer a great workout and can be stored just about anywhere in your home.

Niceday Elliptical Machine

Get a great cardio workout in the comfort of your own home with the Niceday Elliptical. Perfect for getting the blood pumping.

The Niceday Elliptical Machine is built with sturdy construction that provides secure support for users of all sizes, even up to 400lbs. The premium materials are built to last, being aimed at long-term durability, accompanying you on your entire journey to becoming a better version of yourself. The Niceday Elliptial Machine is built with a magnetic drive system and 16LBS flywheel that ensure stable tension output. The 16 challenging resistance levels allow you to find the perfect exercise resistance for your needs. The digital monitor tracks 5 key data including time, speed, distance, calories, and pulse, every step is in your mind. The real time pulse monitor will track your heart rate via the sensor, provide exercise reference real time.


  • Durable
  • Easy assembly
  • Tracks progress
  • Many resistance levels


  • Bigger elliptical so may be harder to store

Price: $399.99

Best All-In-One Home Gym Machine

Finding a piece of gym equipment with everything you need in one spot is always a plus. Whether you are hitting chest or legs, or anything in between, these pieces of equipment are great to put in your home gym.

Force USA G6 All-In-One Trainer

Force USA G6 All-In-One Trainer is a great power rack for functionality with 17 attachments with a 9-in-1 strength training system.

Force USA G6 All-In-One Trainer is a 9-in-1 strength training system with 17 attachments for the best workout possible. This trainer combines a power rack, functional trainer, smith machine, dip station, chin up station, ab core trainer, suspension trainer, leg press, and low row all into one for every workout imaginable. This is the perfect home gym for those with limited space and who want to get the best workout possible from the comfort of their own home.


  • Tons of attachments and set-ups for every workout possible
  • Great for those with limited space
  • From a company in Force USA who cares about quality


  • Premium priced option

Price: $4,499.99

Best Exercise Bike

An exercise bike can give a great leg pump as well as help you shed those calories. That being said, these bikes are great for adding to your home gym.

LuminoFit Exercise Bike

The best bike for your cardio workouts in your own home. Easily transportable, storable, and durable. 

The LuminoFit Exercise Bike is constructed with durable stainless steel, so you know it will be with you throughout your entire fitness journey. It is also worth mentioning that this exercise bike features an I-shaped base and a triangular body design, and can bear 330LBS weight. The stationary bike is equipped with a heavy-duty flywheel, providing safe and enhanced stability throughout your ride. The LuminoFit Bike resistance system gives you the experience of a realistic, real-road feeling. Simply turn the knob to increase or decrease the adjustment to the different levels that best suit you. Push down emergency brake will bring the indoor bike to an immediate stop.


  • Quiet and durable
  • Adjustable
  • Easily stored and transported


  • Might be uncomfortable for some

Price: $199.99

Best Jump Rope Set

The best jump rope set will allow you to get a great HIIT or cardio-based workout to build endurance and work to shed unwanted fat.

QuickFit Jump Rope Set

QuickFit Jump Rope Set offers a weighted and non-weighted rope for a host of workouts with the utmost durability.

QuickFit brings this two cord jump rope set to the mix which is great for diversifying your workouts. With one weighted cord and one non-weighted cord, they allow you to develop strength, stamina and are built to last. The weighted cord is made from PVC and alloy aluminum handles ensure durability for those rigorous jumping workouts. Work to spice up your fitness routine with this great jump rope product from QuickFit.


  • Two cords offer great diversity for either speed and stamina training or something more strength-based
  • Built to last, this is a durable and very convenient product


  • The weight of each rope is unknown, although that shouldn’t be a big problem

Price: $19.99

Best Weightlifting Belt

Weightlifting belts offer great support on some of your biggest lift. They keep the core tight and braced, which can help with movements like the squat and deadlift.

IronBull Strength Unleash 10MM 4” Lever Belt

Get ready to experience a new world of strength, stability, and power with our Unleash 10mm lever belt.

The Iron Bull Strength 10MM 4” Unleash Lever Belt provides not only amazing support, but feels like it almost isn’t there, so you can throw it on and feel comfortable as well as not worry about if your belt is on tight enough or not. It is constructed with uncompromising quality, so you won’t have to worry about it failing you, making the Unleash Lever Belt stand out above the competition. Too many times have we found ourselves rebuying belts because they fall apart after repeated use and abuse in the gym, get stained with sweat, and unfortunately just stop doing the job at some point. However, the Unleash Lever Belt boasts premium, A-grade, durable leather that contours to your body over time, so rather than wearing down and falling apart, it is ensuring a personalized fit while maintaining its shape and form under heavy stress, so you will not find yourself shopping for a new belt anytime soon.



  • Built to last, this is a quality and comfortable belt for stability and core support
  • It is easy to adjust and the many sizes offered ensures a snug fit
  • Looks and feels great in efforts to provide you with great support
  • Competition approved is a huge plus


  • A premium priced option

Price: $130.00

Check out our individual review for the Iron Bull Strength Unleash 10MM 4″ Lever Belt!

Best Training Bench

One of the best pieces of home gym equipment to have is a bench, as these can go hand in hand with the barbells and squat racks and even dumbbells. You can do so many different workouts on a bench.

Force USA MyBench

Benches are versatile pieces of equipment as you can do so many different exercises with them. Force USA provides a great option.

This weight bench from Force USA adjusts quickly and easily from flat to incline to decline, and this is all thanks to Force USA’s laser cut, shark tooth design. The seat pad also adjusts independently for greater comfort and proper positioning. Not to mention, every MyBench includes a separate arm and leg developer attachment that interchange easily, allowing even more flexibility in your workout.


  • Easy to move
  • Durable


  • Premium priced

Price: $399.99

Best Plyo Box

Sometimes we want to spice up our workouts and having a fun way to come up with spontaneous workouts can keep our training engaging and free from any boredom.

Meister PROFOAM Plyo Boxes

A great way to switch up workouts with things like box jumps. Great durability and grip, you can't go wrong!

Constructed with 100% solid closed-cell PP foam, the Meister PROFROAM Plyo Boxes are professional gym-quality plyometric boxes designed to be a fixture in your gym, training room or home for years to come. They will not sag down or break down over time like a lot of cheaper options will. The vinyl cover on the surface allows for ideal grip and comfort.


  • Fun way to switch up workouts
  • Gym quality plyo boxes


  • Premium priced option

Price: $899.00

home gym equipment under $100

Benefits Of The Best Home Gym Equipment Under $100

Having gym equipment for under $100 can lead to many benefits that you want to see. With the right approach to training, and the best equipment at your disposal, you can see those gains you want most in no time as you seek the best for your gains. Benefits of equipment under $100 include:

  • Build muscle and aid in your desired physique: With the right strength training equipment, you can work to build muscle and see that shredded aesthetic unfold.
  • Perfect for warm-ups: Get that body primed and ready to go for whatever workout comes your way.
  • Enhance recovery: This vital time leads to growth and the right equipment can stretch out and relieve any soreness with the best equipment.
  • Inexpensive and convenient: The right equipment can be affordable while still high-quality so you never worry about anything breaking or being not worth the money.

home gym equipment under $100

Why Having Home Gym Equipment Variety Matters

When it comes to our home gym, variety matters because you want to target your training to fit your specific needs. With equipment perfect for warm-ups, this will get our muscles primed and ready to go for whatever workout comes next. During our workout, we want the best for building strength and while some equipment like treadmills can get expensive, having those tools at affordable prices can still build the muscle and physique we want most. Since recovery is also incredibly important, the right equipment can greatly enhance our gains and lead us to the growth we want most.

How We Choose The Best Home Gym Equipment

When choosing the best home gym equipment, we wanted to focus on a number of things to really give you the best products. We first look at what is essential for a good home gym. While having a full set is ideal, there are aspects of a home gym that we want to focus on with certain equipment that can really maximize your gains. We then look at the quality and durability of each product that we choose for you deserve to have a great product working on your behalf. We look at price and how low we can get because the lower the price, the more equipment you can buy to really round out a great home gym.

home gym equipment under $100

FAQ Section For The Best Home Gym Equipment Under $100

How do I know which equipment to choose?

Look at your training plan and see which equipment fits well into it. By knowing exactly what you want out of your workouts, you can start to hit those specific needs to see the growth you want most.

With this equipment being inexpensive, is it good quality?

We made it a point to look for equipment that is affordable but that will still help you see those gains you want most.

Can these be used for warm-ups, workouts, and recovery?

This equipment ranges from all the above. Some are great for warming up, some are great for your workouts, and some are great for recovery. The best part is, some are multifunctional for all phases of your training.

Wrap Up

Building your home gym should be fun and inexpensive with the best home gym equipment. You can surround yourself with what you want and what you need for your fitness goals to come to life without having to break the bank. Enjoying a workout in the comfort of your own home can be a great experience and really work to give you the best benefits when it comes to working out and building an at home gym under $100.

Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.

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