Highlights from the 2023 Arnold Classic Classic Physique prejudging.
The Classic Physique division has been dominated by Chris Bumstead over the last four years but competitors are starting to close the gap. Some of the best in the world are looking to do so on the 2023 Arnold Classic stage.
Ramon Rocha Queiroz gave Bumstead a run during the 2022 Olympia and is considered the favorite in Columbus this weekend. He was featured in the first callout, along with former champion Alex Cambronero. Urs Kalecinski and Mike Sommerfeld were also in the first group. Kalecinski has finished in the top five of the Olympia in each of the last two years.
Jason Brown, Junior Javorski, and Courage Opara were the three names in the second callout. The judges did not bring competitors out a third time after putting the first group through it with their posing.
It is clear that there are a few names that can contend for the Classic Physique title but it is going to take a perfect showing to defeat Ramon Dino. Kalecinski finished one spot behind him in the Olympia and could be the biggest threat.
The prejudging round is now complete. Below, check out the full breakdown of the Classic Physique division.
Highlights from the 2023 Arnold Classic Wellness prejudging.
The Wellness division will crown a new champion during the 2023 Arnold Classic after Isabelle Nunes did not compete in Columbus. There are a total of eight competitors looking to win the second Wellness title in Arnold Classic history.
In the first callout, Angela Borges and Kassandra Gillis highlighted the field. They were brought back out a second time to be compared against each other. This could very well be the battle to watch on Friday night during the final.
Alexis Adams and Rayane Fogal were also featured in the first callout. They will be battling for a top five spot, along with Sunny Andrews and Amanda Burnett.
The Wellness division has a chance to be one of the most exciting on stage on Friday night as it continues to grow. Below, check out a full breakdown of the division after Friday morning’s prejudging.
Highlights from the 2023 Arnold Classic Fitness International prejudging.
The 2023 Arnold Classic began with prejudging for the Fitness International division. Reigning champion Ariel Khadr returned to the stage looking to defend her title and is looking like one of the favorites.
Khadr highlighted the first callout, along with Jaclyn Baker. These two were brought back on stage for the third and final callout to compare what could be the top two in the division.
Michelle Freda-Mensah and Allison Kramer were also featured in the first callout. The judges moved around some competitors but Khadr spent plenty of time in the center of the group.
Below, checkout the full breakdown of the Fitness prejudging round.
At UFC 285 Jon Jones is ready for his heavyweight debut versus Ciryl Gane.
Finally making his long away to return to the octagon, former UFC light heavyweight champion Jon Jones is set to make his debut in the heavyweight division at UFC 285 against former interim heavyweight champion Ciryl Gane. He said to do battle in Las Vegas at UFC 285, the battle between Jones and Gane will determine who the new UFC heavyweight champion will be.
Every so often in mixed martial arts there is a bout that determines the legacy of a fighter. These matchups often tell us a great deal about a competitor, and what kind of legacy they wish to leave behind when their career comes to an end. The Hurt Business is as much about big money as it is about cementing your name in combat sports history.
In this matchup between Jon Jones and Ciryl Gane will answer a truckload of questions. For Jones the question is whether he can do what so many before him have been an able to accomplish. To go up a division and become the very best in the world. For many this fight also will answer if Jones is the de facto greatest of all time. For Gane this match can answer the question of whether or not his loss to Francis Ngannou was simply a case of poor game planning, or if he really does have the stuff of champions.
Both Jon Jones and Ciryl Gane have a massive opportunity to cement themselves in the history books. Will Jones’ gamble to move up to heavyweight be a success or will it blow up in his face? Will Gane be the first man to hand Jones his first actual defeat? Let’s see what both men should do to secure victory at UFC 285.
Jon Jones
Making his long awaited return to the octagon after three years on the sidelines, Jon Jones is ready to make his heavyweight debut at UFC 285. He has packed on a considerable amount of strength and size, preparing for his move to the heavier division. This being his first match in the division, many variables remain unanswered. Does he have the durability to take a heavyweight punch? Will his strength move up well from light heavyweight? How does a heavyweight Jones perform in general? According to Jones he’s feeling more than ready to answer all those questions definitively.
Jon Jones’ key to victory is managing the distance while he closes the gap. Ciryl Gane has incredible footwork and striking acumen. As such the French kickboxer rule, proved to be a tricky test on the feet. With that in mind, Jones should look to chop away at Gane’s legs in the opening stanzas of the fight. While he was never known for his knockout power, destroying his opponents legs, will give him more opportunities to learn big punches. No doubt Jones will rely on his lead leg sidekicks to the knees or the rear stump kick that he likes to employ as well. Even coming up from light heavyweight Jones is the longer fighter. Using his natural gifts, will give him an advantage in this fight, but only if he’s able to slow down Gane’s movement.
Luckily for Jon Jones he has a pretty expensive tool kit with many different techniques at his disposal. Once he’s able to slow down Ciryl Gane with leg and body strikes, Jones should opt to engage in the clinch where his elbows and wrestling abilities should do major damage. Operating inside the Clinch could prove to tire out Gane, though it can’t be ruled out that it won’t also fatigue Jones. Nevertheless, it’s the path of least resistance, and will give Jones more opportunities to get the fight down to the ground, where he will surely dominate.
Ciryl Gane
Former UFC interim heavyweight champion Ciryl Gane has tried and failed to capture the undisputed title against Francis Ngannou back in January of 2022. In the contest against the feared knockout artist, Gane would find himself out wrestled and would drop a unanimous decision. He would bounce back nicely against fellow striker Tai Tuivasa in September. Now he faces a whole different challenge in battling Jon Jones at UFC 285.
Just like Jon Jones, the key to victory for Ciryl Gane is controlling the range. Being Fleet of foot and having a striking background, Gane should be aiming to play on the outside, while utilizing his jab. He can’t allow himself to get into clinch and wrestling exchanges with Jones. Doing so will undoubtedly end with gone, receiving some punishing ground and pound strikes. He’s kicking game should likely be reserved for calf kicks against Jones and to disrupt his base. A jab to the head and a cross down to the body will also be an effective tool for Gane. We have never seen Jones contend at this weight and testing his gas tank will be paramount.
Ciryl Gane can’t hope to win the fight simply by moving on the outside, however. She will need to play the aggressive, counterstrike or from time to time in this match. Closing the gap with his job finishing strikes to the body or the legs should be done so with countering in mind. He should aim to chip away at Jones little by little, force his opponent to make big movements, then counter punch when in range. Chopping away at Jones legs could prove to be dangerous as the wrestler could use it for take down opportunity. That’s why all of Gane’s kicks should be aimed at the calf and the ankles. It’s low committal, and gives Jones less opportunity to convert Gane’s kicks into advantageous takedowns.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Nick Walker is confident that he will win the 2023 Arnold Classic with his best physique yet.
Nick Walker is a hype freight train that just won’t stop. After his 2021 Arnold Classic win, he has been the most talked about pro bodybuilder in the industry – and he’s only 28 years old. The phenom placed third at the 2022 Mr. Olympia and now just three months later he is sporting a physique that looks even more improved. Victor Martinez and Brandon Lirio talk with Nick Walker about his 2023 Arnold Classic prep one night before he steps on stage – where he expects to take the title yet again.
Nick Walker is not only an extremely talented bodybuilder, he’s also confident in a way that has hyped up the bodybuilding world into a storm. It’s not just words, he has the physique to back up his confidence. And if his latest physique update photos are to be believed – he just might be bringing the best physique of his entire career this weekend.
Nick Walker believes this himself. When he speaks to Generation Iron’s Victor Martinez and Brandon Lirio – he “drops the mic” stating he will become a 2x Arnold Classic champion this weekend. When asked why he is so confident – he points out that his physique is tighter, more conditioned, and fully than what he brought to the Mr. Olympia three months earlier.
Nick Walker doesn’t hide
He also points out how he’s not afraid to show off his physique leading up to the show. While most competitors wear heavy sweatshirts to hide their body before the big show – Walker shares physique updates constantly.
“I’m not afraid to post what I look like. Everyone hides… I show my strengths and my weaknesses. That’s it.”
– Nick Walker
That last part of his statement is most important. His confidence includes an openness to having weaknesses. He shows his physique, he knows it may have flaws, but he is confident he will always improve and bring something special come game night.
The consistent progress and rise of Nick Walker
For Nick Walker, the 2023 Arnold Classic is yet another stepping stone to prove that he can remain consistent with his improvements. Ever since he went pro, he has made slow and steady progress. With each Mr. Olympia he has increased in placing. Same goes or the Arnold Classic until his 2021 win.
So if he can win this year’s Arnold Classic, it will show that he is not going to take a step back. It’s all forward. It will show that he can beat former Mr. Olympia champion Big Ramy two times in a row. It will also show that he can continue to improve for a placing higher than third at the 2023 Mr. Olympia later this year. Perhaps even a Sandow trophy.
With less than 24 hours before we see Nick Walker on stage – only time will tell what the 2023 season will hold for him. You can check out our full interview with Nick Walker at the 2023 Arnold Classic meet and greet above.
Big Ramy talks with Victor Martinez and Brandon Lirio one night before he returns to the 2023 Arnold Classic stage for redemption.
Big Ramy is probably the most-watched pro bodybuilder about to compete in the 2023 Arnold Classic. While others like Nick Walker, Samson Dauda, and Andrew Jacked are also hyped to potentially win – only one man has the weight of a major disappointment in the form of losing the Mr. Olympia title. There has been much made about Big Ramy’s change in tactics, his stem cell therapy, and his return to form for the 2023 Arnold Classic. Victor Martinez and Brandon Lirio chat with Ramy to get an update on how he feels one night before the big show.
Before December 2022, Big Ramy was on top of the world. He was expected to be a challenge to beat at the Mr. Olympia and many bet that he would earn his third Sandow trophy. Instead, we had quite the shocking upset. Big Ramy not only lost the 2022 Mr. Olympia, he dropped down to fifth place. Now just three months later, Ramy is about to step back on stage.
Big Ramy is looking to bring his best and be redeemed at the 2023 Arnold Classic
The 2023 Arnold Classic is a inflection point in the former champion’s career. If Big Ramy wins this show, it will change the conversation about his legacy and his expectations going into the 2023 Mr. Olympia. If he loses, it just might send him further into a spiral falling out of grace.
Big Ramy will be facing off against Nick Walker and Samson Dauda again this weekend. Nick Walker beat him by two places landing third at the 2022 Mr. Olympia. Samson Dauda was nipping at Ramy’s heels placing sixth right behind the former Mr. Olympia champ.
Ramy will also be facing off against other pro bodybuilders who competed against him at the 2022 Mr. Olympia including Andrew Jacked, William Bonac, and Akim Williams. Due to this stacked lineup – the 2023 Arnold Classic truly will be a chance for vengeance for Big Ramy.
Much has been made about his recent stem cell therapy to fix the issues with his legs. His coaching team all claim that he is looking much better going into the 2023 Arnold Classic. They expect less errors compared to Ramy’s Olympia prep – where everything seemed to go wrong the week leading into that show. But we heard this same story before the Olympia – with many thinking he was a shoe-in to victory. So only time will tell before we see his latest package on stage.
During our quick conversation with Big Ramy, Victor Martinez asked about his mental state going into this show after such a disappointing Olympia loss. Ramy, ever the kind optimist, stated that he feels as though he beats himself every day and that this prep is no different. He falls short of claiming he will with 100% certainty win the Arnold Classic. This is a humble tribute to the quality of his fellow competitors. But one thing is clear – he is ready to bring his best.
You can watch our full interview with Big Ramy at the 2023 Arnold Classic meet and greet above.
Bodybuilding legend Arnold Schwarzenegger explains why building muscle is crucial for your health.
Everyone would love building muscle and burning fat to look good. But what about the health benefits? And who better to take advice on building muscle than the face of the golden age of bodybuilding himself? In ThePump Daily (Schwarzenegger’s newsletter), Arnold Schwarzenegger shared why building muscle is more than just pumping iron and building bigger biceps — it’s important to live longer and promote optimal health!
Arnold Schwarzenegger dominated bodybuilding in the 70s and 80s, claiming 7 Mr. Olympia titles. But, of course, he went on to do much more, including being a governor and becoming an action-star icon. And even though he’s long past due to his bodybuilding prime, Schwarzenegger has made still made weightlifting a priority in his life.
And outside of crafting his physique, he prioritized health — despite the recent surge of bodybuilding deaths that emerged in 2021. So let’s see what the legend says about building muscle and its role in your health.
Full Name: Arnold “The Austrian Oak” Schwarzenegger
Weight
Height
Date Of Birth
235lbs
6’2″
07/30/1947
Division
Era
Nationality
Men’s Open
70s, 80s
Austrian-American
Arnold Schwarzenegger Names the Importance of Building Muscle for Your Health
In The Pump Daily, Arnold Schwarzenegger diverged why building muscle is essential and its advantages over storing fat for your health. He admitted that the benefits of building muscle for your metabolic rate are small, despite the constant efforts of fitness experts preaching how much more calories your body will burn while holding muscle mass.
However, Schwarzenegger did point out that although the benefits of speeding up your metabolism are marginal, he noted that having muscle far outweighs fat for your health. He listed many benefits of having muscle compared to fat, including a longer lifespan, healthier cardiovascular health, improved blood sugar levels, less inflammation, better cognitive functioning, and stronger bones. Schwarzenegger wrote:
“Ever wonder how many calories a pound of muscle burns? For nearly 30 years, the most common answer is that a pound of muscle burns about 50 calories per day. While the Internet is great for many things, this isn’t one of them. In reality, on average, a pound of muscle will burn about six calories per day (potentially up to 10 calories). What’s crazy is that the real metabolic value was first established in 1998 and then determined again in 2010.
For comparison, a pound of fat burns about two calories per day. This might cause you to question the value of building muscle, but that would be a mistake. In addition to the metabolic advantage, having more muscle is connected to expanding lifespan (see the next item), maintaining a healthy weight (especially after losing fat), processing food (including sugar) more efficiently, improving blood sugar, protecting against cardiovascular disease, reducing inflammation, improving brain health, and strengthening bone health.”
He added:
“Plus, muscle-building workouts can elevate your calorie burn up to 48 hours after you stop your workout. The lower calorie burn is just a good reminder that even if you’re adding muscle, the metabolic change isn’t enough to rationalize overeating too much, which is something that commonly happens that causes people to feel stuck despite their hard work.”
So even though the difference in calories burned from fat compared to muscle isn’t huge, he alluded to the fact that working out does elevate your caloric expenditure for up to 48 hours after training.
What Does the Research Say?
Does research back what Arnold Schwarzenegger claims about muscle’s health benefits? Of course, many studies back the benefits of physical activity for your health (1).
Furthermore, a plethora of research proves the detrimental effects of too much body fat on your body (2). But what do studies say about muscle specifically?
Well, we know that the more muscle you have, the less fat you have. So that will already reap many of the health benefits Schwarzenegger mentioned. And research supports weight training for building muscle and having many health benefits (3). And this 2016 study says that skeletal muscle mass is vital for longevity (4).
So what’s the verdict? Everything Arnold Schwarzenegger is preaching about the benefits of building muscle for your health is true!
Arnold Schwarzenegger’s Checklist for a Healthy Diet and Tip on Recovery
Even though bodybuilding isn’t known for being the healthiest sport — due to drug abuse, crash diets, and overtraining — Schwarzenegger has prioritized health. Recently, he disclosed a checklist for a healthy diet and the best tips for recovery.
Here are some of the things he does to stay healthy:
“The diet habits provide some good recommendations without telling you exactly what to eat. and that’s a great reminder that the best diet is the one that you can follow. so don’t overthink the need for one style of eating, and instead focus on the bigger picture categories.”
In addition to sharing his healthy diet practices, Schwarzenegger revealed how to get more of your training with less recovery. He said it’s a common misconception that people must wait 48 hours between lifting sessions before training the same muscle group again. Instead, your experience as a lifter and workout intensity determines how much recovery you need.
Final Word
Arnold Schwarzenegger has accomplished many incredible feats. And although building the most aesthetically pleasing physique played a considerable role in his success in his life, he doesn’t neglect his health. Schwarzenegger named many reasons why building muscle can benefit anyone, including increasing lifespan, controlling blood sugar levels, and improving cardiovascular health.
Follow us on Instagram, Facebook, and Twitter for more health and fitness insights from legendary bodybuilders!
References
Ruegsegger, G. N., & Booth, F. W. (2018). Health Benefits of Exercise. Cold Spring Harbor perspectives in medicine, 8(7), a029694. https://doi.org/10.1101/cshperspect.a029694
Maffetone, P. B., Rivera-Dominguez, I., & Laursen, P. B. (2017). Overfat Adults and Children in Developed Countries: The Public Health Importance of Identifying Excess Body Fat. Frontiers in public health, 5, 190. https://doi.org/10.3389/fpubh.2017.00190
Winett, R. A., & Carpinelli, R. N. (2001). Potential health-related benefits of resistance training. Preventive medicine, 33(5), 503–513. https://doi.org/10.1006/pmed.2001.0909
McLeod, M., Breen, L., Hamilton, D. L., & Philp, A. (2016). Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology, 17(3), 497–510. https://doi.org/10.1007/s10522-015-9631-7
Here is a breakdown of the upcoming Arnold Classic!
The 2023 Arnold Classicis just two weeks away. The action in Columbus, OH is set to take place from March 2-5 at the Greater Columbus Convention Center. The Men’s Open division has grown and there will be an entertaining show to see on stage.
There is just one competitor qualified for the 2023 Olympia. Brett Wilkin won the 2022 Big Man Pro and he will be joined by the winner in Men’s Open during the Arnold Classic. The prize purse for the show was raised to $300,000 and many top names decided to enter. Below, check out the full roster along with a breakdown of some of the favorites.
2023 Arnold Classic Roster Features Multiple Champions
Nick Walker and William Bonac enter the show as former champions of the Arnold Classic. Walker won in 2021 and did not defend his title last year. Now, he is considered the favorite heading into this event. Walker placed third during the 2022 Olympia and showed that he is one of the top competitors in the world.
Bonac has titles from 2018 and 2020. Last year, he finished as the runner-up as Brandon Curry secured the victory. If Bonac is able to win this year, he will become one of five bodybuilders all-time that have three Arnold Classic titles.
Who Can Take Down Nick Walker?
Nick Walker might be considered the favorite by many but that does not mean that it is a sure thing. Of course, Big Ramy was considered unbeatable during the Olympia and fell to fifth. He enters as one of the competitors to watch when battling on stage.
It was clear during prejudging that Ramy was going to fall down the scoresheet. He is a two-time Olympia champ but did not show up in his best shape back in December. Ramy appeared in the Arnold Classic in 2020, where he finished third. This was his only appearance in the event.
Samson Dauda had a bit of a breakout year in 2022. He finished sixth at the Olympia and quickly committed to performing during the Arnold Classic. He finished fourth in the 2022 event. Dauda has made major strides in adding size and conditioning to his physique.
Andrew Jacked made an immediate impact in his first season as an IFBB Pro. He won the 2022 Texas Pro, which qualified him for the Olympia. He added a title at the Arnold Classic UK before finishing eighth on the biggest stage in the sport. Jacked is one of the tallest competitors in the IFBB and this makes his physique even more noticeable. Because of his overall mass, Jacked is difficult to beat if he comes in at 100%. That is the goal heading into the Arnold.
Shaun Clarida Leads Dark-Horse Competitors
Shaun Clarida made it clear that he will compete in Men’s Open during the Olympia if he is victorious at the Arnold. Clarida won the 2021 Legion Sports Fest in October 2021 to qualify for Men’s Open at the Olympia. He could not compete in both Men’s Open and 212 so he ultimately decided to regain his title in 212 after losing it to Derek Lunsford.
Clarida has shown that he can compete in some capacity in Men’s Open and is looking to take the next step. With the 212 Olympia title back in his possession, Clarida could look to move up.
Kamal Elgargni is similar to Clarida how he came from the 212 division, where he won an Olympia title in 2019. He finished third at last year’s competition. Elgargni made a move to Men’s Open in 2022. He placed fourth in the Texas Pro and was the runner-up during the Tampa Pro. Justin Rodriguez is no stranger to the Arnold Classic stage. He finished in the top five in 2021 and 2022. This will mark his fourth career appearance.
Nick Walker might be the name to beat but there is plenty of talent that can compete for the top spot in the show. If one competitor enters at full strength, who could it be to take down Walker?
Building your legs is much less complicated than you may think; even with limited equipment you can still get in a good leg workout. However, people tend to stay away from dumbbells, and rather focus on barbells and even machines to build up their legs.
There can be many reasons why people don’t want to use a barbell. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. You can still build monstrous legs with dumbbells!
Although it is said by many that compound movements with a barbell, such as the basic back squat, are the best way to build big legs. In reality, your muscles have no idea if you’re using a barbell or dumbbells during your workout. All they know is if you have really put them through the ringer, trained them hard, and broke them down. You can completely eliminate barbells and other machines from your leg workouts and still build monster wheels with a set of dumbbells.
1. Goblet Squats – 3 Sets 15 Reps
Goblet squats can be a life saver if you’re suffering from a back injury. This exercise forces you to keep your back straight and tends to eliminate most of the tension from it. Goblet squats target your quads and will leave you limping out of the gym by the time you’re done with this exercise.
Stand with your feet slightly wider than shoulder width apart. Hold a dumbbell in front of your chest with both your hands. Perform a squat until your hams touch your calves. Keep your back straight, and head and chest up.
2. Dumbbell Lunges – 3 Sets 15 Reps On Each Leg
The range of motion is the key while performing this exercise. Most people make the mistake of placing their feet way too far apart or way too close to each other, which can make it so you are not getting the full benefit of the exercise. Use weights with which you can complete 30 reps in one set.
Your front knee should not extend farther than your big toe and the quad of the second leg should be parallel to the calf of the front leg while you’re at the bottom of the movement. This is the optimal position to perform dumbbell lunges.
3. Dumbbell Romanian Deadlifts – 3 Sets 10 Reps
Dumbbell Romanian deadlifts are one of the best exercises to target your hams, bodybuilding legend and 4x Mr. Olympia champion, Jay Cutler was a huge fan of this exercise for his leg workouts. Using dumbbells instead of a barbell will help you increase your range of motion. Barbells can limit your motion by making you follow a straight line of movement.
Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your hamstrings. Most people complain about lower back recruitment while using a barbell, this problem is just about eliminated when you utilize dumbbells.
4. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg
Dumbbell step ups are a complete leg buster. This exercise will set your quads on fire. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise.
Stand while facing the platform with dumbbells at your sides. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Place your left foot on the platform as well. Step down with your left foot and repeat with the right leg.
5. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg
Dumbbell one-legged deadlifts are a unilateral exercise. Unilateral exercises are the ones which work one side of your body at a time. This can help with developing the muscles and strength on your weaker side, as well as incorporating some good balance into the mix.
One-legged deadlifts help with isolating the hamstring and establishing a good mind-muscle connection. Hamstrings can be a hard muscle group to train and develop as you can’t see them in the mirror and hence it becomes harder to develop a connection with them.
Why Training Legs is Important
Many people opt out of leg workouts, and this is quite upsetting as legs are a crucial part in developing a well rounded physique. There are a multitude of reasons to not skip legs such as:
Stronger lower half: By lifting weight and building muscle, you put a focus on strength and increased muscle growth, thus allowing you to hit those PRs and desired physical goals in the gym.
Well-rounded physique: A large upper half needs to be coupled with a matched lower one and by building your legs, you build a well-rounded physique others will envy.
Stronger joints: Our knees and other joints take a beating every day and by working to build larger muscles and those smaller muscles around joints, we work to strengthen our joints and provide for the best in terms of overall support.
Better posture: Stronger legs allow us to stay more grounded and can improve posture by giving us a great base to support us.
In short, be sure to hit your legs!
Supplementation and Diet for Leg Workouts
Legs are a huge muscle on the body, so upon breaking those muscles down you will need to refuel to the best of your abilities to make them grow. The real growth actually comes from the recovery process, which is effected largely by both diet and supplementation.
One method to making the legs grow faster is placing a cheat meal, or a higher carb day on your leg days. The higher amount of nutrients coming from these foods flows to the damaged muscles to repair them, which on a leg day would be your legs.
Some good supplements to tackle leg days with include:
Overall, many people do not utilize dumbbells as often as they should when training legs. A dumbbell only leg workout is something that can really hit the muscles from different angles, breaking them down in different ways than you would with a barbell or machine focused leg workout. Proper diet and supplementation to accompany a good dumbbell leg workout can grow some massive tree trunks.
Have you ever tried a dumbbells only leg workout?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Great Options to Satisfy Cravings and Keep Gains Going
Protein bars are designed to serve as a convenient source of nutrition with the best taste for athletes, gym-goers, and everyday people. They are aimed to keep nutrition at the top of the list and aid in muscle growth, whether the consumers prefers either vegan or whey protein. Whether you are looking to bulk up without putting on too much fat, get shredded, or even just maintain, these options can be a great snack.
If you’ve ever walked through the isle at a store, boxes upon boxes of protein bars line the shelves and the choices become so overwhelming, you often just give up. And we don’t blame you, which is why we provided this list of the best options of bars for your bodybuilding goals for 2023.
Don’t let an overly saturated market keep you from seeing great gains and while many companies claim their products can serve as solid meal replacements, it is important to remember that many bars are loaded with sugar and other additives that you just don’t need from a bar. This list has some of the best bars, vegan and non-vegan, on the market today to make your life a little easier when it comes to choosing the right protein bar.
Check out our list of the Best Protein Bars as you aim to continue your health hunt to aid in your overall growth, performance, and wellness for the best protein bar. We seek to make your life easier by providing you with a solid list to start to narrow down your search as you look for nothing but the best for your fitness, health, and wellness goals.
Your protein bar should reflect your nutritional needs, as well as your fitness needs, and silence your sweet tooth. A good all-around bar will work to offer quality ingredients, quality benefits, and only the best results for you.
Birthday cake, chocolate brownie, chocolate coconut, chocolate peanut butter, cookies and cream, peanut bitter and jelly
MyProtein’s Layered Bar delivers a delicious protein packed product. The Layered Bar is just that, layered. It consists of five indulgent layers and a soft core to easily satisfy anyone’s sweet tooth, all in a nutritious manner. Each bar comes in around only 220 total calories, with 9 grams of fat, 19 grams of carbs, and 20 grams of protein. It is the perfect protein bar, as every flavor tastes great and has some fantastic macros to go along with it.
The post-workout can be crucial, as recovery is where the most growth occurs. For those of us looking to enhance our post-workout routine, a quality protein bar is exactly what we need to see the best results. Packed with protein and added ingredients, this will ensure a positive post-workout experience.
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Jacked Factory Authentic Bar is a great protein bar with authentic ingredients, taste, and results. This decadent high protein bar is made with real ingredients and whey protein isolate for that clean, filtered protein to help with muscle growth and recovery. With no artificial sweeteners or sugar alcohols, this bar is exactly what you need to round out a great dietary routine. No gut wrenching fibers and awesome flavors are matched by honesty and transparency with this amazing option for a great snack.
Pros
High in protein and uses whey isolate
No artificial sweeteners or sugar alcohols
Made with real ingredients
Great flavors
Cons
Comparable to less expensive bars
Price: $29.99/12 Bars
Best Protein Bar For Muscle Gain
What you consume is more important than you think if you are someone looking to boost muscle gain. A protein bar with top tier ingredients can do just that. With ingredients designed to aid in muscle growth and your overall performance goals, you can hit success much faster.
Birthday cake, chocolate brownie, chocolate coconut, chocolate peanut butter, cookies and cream, peanut bitter and jelly
MyProtein’s Layered Bar makes the list yet again, and as we said, MyProtein delivers a delicious protein packed product, which is great for muscle gain. The Layered Bar is just that, layered. Five indulgent layers with a soft core to satisfy anyone’s sweet tooth, and with great macros. Each bar comes in around only 220 total calories, with 9 grams of fat, 19 grams of carbs, and 20 grams of protein. It is the perfect option in this category for muscle gain, as every flavor tastes great and has some fantastic macros to go along with it and help build you up.
Protein sources can come from many different places but whey isolate is a premium source great for those who want majority protein. A bar made with whey isolate can ensure great protein intake while also aiding in things like muscle growth and weight loss.
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Jacked Factory Authentic Bar is making the list again, as it is a great protein bar with authentic ingredients, taste, and results. As stated above, it is a high protein option and is made with real ingredients and whey protein isolate for that clean, filtered protein that can help with muscle growth and recovery. It contains no artificial sweeteners or sugar alcohols, this bar is exactly what you need to round out a great dietary routine. No gut wrenching fibers and awesome flavors are matched by honesty and transparency with this choice for a good bar.
Pros
High in protein and uses whey isolate
No artificial sweeteners or sugar alcohols
Made with real ingredients
Great flavors
Cons
Comparable to less expensive bars
Price: $29.99/12 Bars
Best Tasting Protein Bar
Protein bars can often times have rather unwanted tastes and textures. Sometimes the texture can be chalky or powdery, or the taste can be dry and bland, and sometimes the bars can taste just downright disgusting.
Protein Bites are a snack packed with whey and milk protein isolate from grass-fed cows, and nutrients from more than 60 plants, dipped in a rich coating.
Vanilla almond, chocolate mint fudge, blueberry walnut crunch
Onnit Protein Bars come in as a top option for a good tasting protein filled snack. High in protein and fiber, along with beneficial fats, these low-sugar bars eat like a treat. Designed with health in mind, Grass-fed Whey Protein Bars support the nutritional needs of people on-the-go, as well as elite athletes. The flavors are fantastic as well, as opposed to just the plain old “chocolate chip” or “chocolate peanut butter”, Onnit offers vanilla almond, chocolate mint fudge, and blueberry walnut crunch; and these flavors can satisfy anyone’s sweet tooth.
Pros
Great Flavors
Good macros
Cons
Premium priced option
Price: $39.95 for 12 bars
Best Protein Bars for Weight Loss
When you are trying to lose weight, the diet can be grueling, you could use a sweet treat every now and then that won’t hinder your goals or progress too much! Protein bars can be great to satisfy your cravings without effecting progress, but you have to keep an eye on which ones you select.
Protein Bites are a snack packed with whey and milk protein isolate from grass-fed cows, and nutrients from more than 60 plants, dipped in a rich coating.
Vanilla almond, chocolate mint fudge, blueberry walnut crunch
Onnit Protein Bars are making this list again, and as stated above they high in protein and fiber, along with beneficial fats, these low-sugar bars eat like a treat. Designed with health in mind, Grass-fed Whey Protein Bars support the nutritional needs of people on-the-go, as well as elite athletes. The flavors are fantastic as well, as opposed to just the plain old “chocolate chip” or “chocolate peanut butter”, Onnit offers vanilla almond, chocolate mint fudge, and blueberry walnut crunch; and these flavors can satisfy anyone’s sweet tooth.
While it says that they are 26 grams of carbs per bar, they actually come in around 10-11 grams of net carbs per bar, because of the fiber and sugar. This is a great low carb snack to curb your sweet cravings!
Pros
Great Flavors
Good macros
Cons
Premium priced option
Price: $39.95 for 12 bars
Best Non-Dairy Protein Bars
Protein bars often contain dairy, and this is not something that everyone likes to consume, whether it be due to gut issues with handling dairy digestion or because they do not like animal products. However, there are plenty of non-dairy options in bar form, so what is the best one?
No Cow High Protein Bars are packed with protein great for those looking for a plant-based option. Providing clean fuel, you will find this bar to be great for your daily routine. With 4 net carbs, this bar is keto friendly and with 1g of sugar you get all the taste without the guilt. An impressive plant-based protein bar, this is vegan, dairy-free, gluten-free, non-GMO, and soy-free. Great flavors and packed with protein, this is solid for those in need of something without dairy.
Pros
Plant-based option
Packed with 21g of protein
Low sugar bars
Cons
Chalkier texture than most bars
Price: $24.98/12 Bars
Best Natural Protein Bar
A natural protein bar is what we want because it doesn’t contain anything artificial. Many of these bars can unfortunately contain junk ingredients or ingredients made in a factory, which can hinder not only our goals but also our health and appearance. To maintain our health and essential needs, a natural bar can certainly be right for you.
RXBar is a great protein bar made with real and simple ingredients. With 9 ingredients or less, this bar is packed with high-quality protein with plenty of fiber perfect for an addition to breakfast, a midday snack, or anytime near a workout. Great flavors and texture ensure you never grow bored of the taste and that this bar can work for those performance and lifestyle goals with ease.
Pros
Real, simple ingredients
Plenty of protein
Good amount of fiber
Great for any time of day
Cons
Can be a bit chewy for some
Price: $18.89/12 Bars
Best Protein Bar For Tackling Cravings
Protein bars should not only keep you full to pump you with nutrients, but also eliminate cravings that you may get when trying to stick to a diet. By getting rid of cravings you are well on your way to less snacking and weight loss.
Quest Nutrition Protein Bar is a complete, dairy-based protein bar perfect for muscle growth. Nine essential amino acids and 21g protein will fuel growth, recovery, and performance.
Quest Nutrition protein bars are made with complete, dairy-based proteins to provide your body with 9 essential amino acids to help with muscle growth. With a lot of flavors to choose from, each bar is a sweet treat with less than 2g of sugar in each bar to satisfy cravings to keep you full longer. With up to 21g of protein and 16g of fiber per bar, net carbs round out to 4-6g giving you a really great ratio of all of those macronutrients you need for fuel, growth, and recovery along with your diet needs. With a solid protein blend and not a lot of ingredients, this bar comes out to be a great option for those looking to satisfy cravings while also seeing gains from a protein packed snack with clean ingredients to provide energy and build muscle.
Pros
There are a multitude of flavors to choose from
Ratio of macronutrients is perfect
High in protein and one of the best tasting bars
Little sugar
Cons
May be hard to digest for some
Does contain sucralose as well
Price: $24.99/12 Bars
Best Protein Bar For Energy & Metabolism Support
A protein bar should be easy on your stomach and allow for quick energy. Designed for convenience, you should be able to use these bars for all your goals so you maximize all sources of fuel.
GNC Total Lean Layered Protein Bar is perfect for satisfying hunger and providing lean muscle support. A protein blend of whey isolate and concentrate is perfect for muscle growth and repair.
GNC Total Lean Layered Protein Bar is a great protein bar to satisfy hunger and provide for lean, high quality protein support for muscle growth. Being gluten-free, and with great flavors, you can enjoy this bar and get all of the benefits without the guilt. At 190 calories per bar and with 16g protein, 8g fat, and 14g carbs, this provides a perfect ratio for all of these macronutrients for your diet. Made with a protein blend of whey concentrate and isolate, as well as other ingredients to fuel muscle growth, repair damaged muscle, and aid in other bodily functions, this meal replacement bar is perfect for a pre-workout boost or a post-workout recovery protein packed snack while also being great tasting to boost your protein intake and help lose weight.
Pros
Great ingredients
190 calories and 16 grams of protein
Delicious flavors
Cons
It does contain sucralose and maltodextrin
High amount of sugar adds to the taste but may not be compatible with certain diets
Being vegan limits your options on a lot of foods, protein bars being one of them. The bars can contain things like dairy or egg products, or other things that vegans cannot eat. However, there are options for that.
No Cow High Protein Bars are packed with protein great for those looking for a plant-based option. Providing clean fuel, you will find this bar to be great for your daily routine. With 4 net carbs, this bar is keto friendly and with 1g of sugar you get all the taste without the guilt. An impressive plant-based protein bar, this is vegan, dairy-free, gluten-free, non-GMO, and soy-free. Great flavors and packed with protein, this is solid for those in need of something without dairy.
Pros
Plant-based option
Packed with 21g of protein
Low sugar bars
Cons
Chalkier texture than most bars
Price: $24.98/12 Bars
Benefits Of Protein Bars: Whey Protein Isolate, Pea Protein, Or Other Protein Sources
Protein bars have great benefits to your growth and recovery while also aiming to keep you full. Benefits of these snacks include:
Packed with protein: Provide enough protein content to offer growth and keep you full while still allowing for proper digestion (1). This will also aid in muscle building and maintenance and workout recovery from protein like vegan sources, whey protein isolate, or others (2).
Full of fiber: Keep you full longer and moving regularly which is an important piece for your body to properly function and keep weight off (3).
Short on sugar (if any at all): Be careful of added sugar and other sweeteners that ruin the health benefits of a good bar and ruin all of your dietary work thus far, especially for certain diets, like those who are vegan.
Inexpensive and convenient: Don’t break the bank for a protein bar that will only provide some benefits and really look for one that will give you everything you need (and deserve) from a bar.
How Much Are These Protein Bars?
Finding the right protein bars can be challenging. Those more premium bars will cost more money so knowing how much may help make your decision a little easier. We’ve broken down our list so you can see the overall price as you compare amongst our Best Protein Bars list.
Category
Product
Price
Best Protein Bar Overall
MyProtein Layered Protein Bar
$18.99/12 bars
Best Post-Workout Bar
Jacked Factory Authentic Bars
$29.99/12 bars
Best Protein Bar for Muscle Gain
MyProtein Layered Protein Bar
$18.99/12 bars
Best Whey Isolate Bar
Jacked Factory Authentic Bars
$29.99/12 bars
Best Tasting Protein Bar
Onnit Protein Bites
$39.95/12 bars
Best Protein Bar for Weight Loss
Onnit Protein Bites
$39.95/12 bars
Best Non-Dairy Protein Bar
No Cow High Protein Bars
$24.98/12 bars
Best Natural Protein Bar
RX BAR
$18.89/12 Bars
Best Protein Bar for Tackling Cravings
Quest Nutrition Protein Bar
$24.99/12 Bars
Best Protein Bar For Energy Metabolism & Support
GNC Total Lean Layered Protein Bar
$11.99/5 bars
Best Vegan Protein Bar
No Cow High Protein Bars
$24.98/12 bars
What To Consider Before Buying
Before buying your protein bar, there are some important factors to consider so you get the best product possible.
Calories
Protein bars should reflect your lifestyle and goals and should not be particularly high in calories. While some may be higher than you would like, if the added benefits outweigh this, consider strategically putting it in your routine to not hurt your gains.
Protein
It is called a protein bar for a reason and your protein source matters. You want to make sure your bar as ample amounts of protein to keep you full and aid in muscle growth and has as much protein as you would get in a meal. The right bar will have a great balance of macronutrients with a priority put on protein, regardless of source be it plant-based or whey protein isolate, for example.
Sugar
It is important that you enjoy what you eat especially when it comes to these bars, however, if a company just adds sugar then it takes the point away from a protein bar. While you want to enjoy it, it shouldn’t just be a candy bar replacement with added sugar.
Added Ingredients
Made with whole food ingredients, your protein bar should have those added ingredients that work well for all your gains. Fiber and other digestive enzymes are also helpful to absorb these nutrients and not cause any discomfort. Not all protein bars will have this, but it is good to consider for the best tasting options.
How We Choose
When choosing this list of the best protein bars, we wanted to focus on three things: reputability of the company, taste and effectiveness, and price. Each company should be working for you and the name of the brand matters. We look at those trusted companies who work tirelessly to produce the best protein bars around. We also know your bar should taste good and be effective for keeping you full and working on producing more gains. These bars have both of those covered and you shouldn’t settle for anything less. We also know people look for vegan and non-vegan sources and we take that into consideration as well. Lastly, price matters. We know it can be expensive to find a good bar and these above are perfect for all your goals while still being affordable options.
FAQ Section
What is the best protein bar?
MyProtein Layered Protein Bars. These are delicious and nutritious for all of those health and fitness needs. A great ratio of carbs, protein, and fats ensures you have plenty of fuel to power those workouts and daily activities, not to mention they taste great.
What makes a protein bar great?
Protein bars should offer the right balance of macronutrients with the highest amount being protein, either vegan sources or whey. Often times, protein bars will have a lot of fat and carbs that don’t match the amount of protein. They should also taste good and be effective in their goal of providing you with the best nutrients and ingredients so you progress with your goals.
Can protein bars be used as meal replacements?
Protein bars can be used as meal replacements but sparingly. It is always best to eat a whole food meal so you don’t miss out on any nutrients, or even looking to products designed for meal replacements is a great place to start as well.
When is it best to eat a protein bar?
Protein bars are great for many occasions. For your pre-workout or post-workout fuel, they can really prove to be worth your while. On busy days, taking one or two on the go is a great option when looking to stay on your diet and eliminate the desire to snack too much.
On the whole, are protein bars healthy?
That is a tough question as it really depends on the bar that you choose. Protein bars can be healthy if they have the right balance of macronutrients and don’t contain artificial flavors, sweeteners, or sugar alcohols. Doing your research is the best way to determine if the bar of your choosing is a healthy option for you, as well as if it fits your dietary needs, for example those who are vegan.
Wrap Up
Protein bars should work for your benefit and your benefit only. While they should taste good, they should also provide for overall quality health benefits and it is possible to have both. These bars listed above are really great sources of protein, vegan and not, that taste good and will give you that boost to fuel a workout, recover from tough training, or offer a healthy snack during the day as you power through to the end.
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References
Paddon-Jones, D.; et al. (2008). “Protein, weight management, and satiety”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Clark, M.; et al. (2013). “The effect of fiber on satiety and food intake: a systematic review”. (source)
