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8 Best Mobility Exercises for Injury Prevention, Recovery, & Performance

By
Terry Ramos
-
best mobility exercises

Best mobility exercises to improve range of motion. 

One of the worst things you could do when you enter the gym is to go straight into your workout. However, that is precisely what most people do. Warming up by doing a few mobility exercises is better and can significantly reduce your chances of an injury, improve athletic performance, and facilitate recovery post-workout. Below are the eight best mobility exercises you can do as part of your warm-ups.

Best Mobility Exercises 

  1. Dumbbell External Rotation
  2. Foam Rolling
  3. Standing Hip Opener
  4. Shoulder Pass Through
  5. Low Lunge with Push Back
  6. Seated Toe Crunch
  7. Thoracic Bridge
  8. Biceps Stretch 

Dumbbell External Rotation

The dumbbell external rotation improves mobility in your shoulders. Your rotator cuffs have a limited amount of mobility to start with. This is why it can be easy to get an injury there if you don’t use the proper form for pushing exercises and warm them up prior. Below is a step-by-step guide on how to do one of the best mobility exercises.

How to 
  1. Choose a light dumbbell and stand with the dumbbells in each hand. 
  2. Let your hand hang down and lock your elbows to your sides. 
  3. Bending your elbows at your side, raise the dumbbells until your lower arms parallel the floor. This is your starting position.
  4. Keeping your elbows pinned to your sides, slowly turn the dumbbells outward by moving your forearms. 
  5. Pause and then turn your arms inwards to return the dumbbell to the starting position and complete the rep. 
  6. Repeat for as many reps as it takes your shoulders to warm up. 
Benefits of Shoulder Rotator Cuff Dumbbell Extension

Foam Rolling

Foam rolling is a self-myofascial release (SMR) technique that can be very effective when used as a warmup. This trial on athletes with experience in resistance training found that foam rolling increased mobility and flexibility (1). Below, we share a step-by-step guide on foam rolling your quads, but note that you can foam roll multiple other muscles.

How to
  1. Put the foam roller on the floor and lie face down, putting the middle of your thighs on it.
  2. Position your forearms like you are doing a plank and engage your core.
  3. Keep your ribs down and your chin tucked in. Slightly tuck your pelvis to prevent your lower back from sagging. 
  4. Now, your legs should be straight with your feet off the floor.
  5. Keep your body properly aligned. Slowly roll, ensuring that you hit your legs from your hips to your knees. 
  6. Repeat this multiple times, pausing at any parts where you’re sore until your discomfort reduces. 
Benefits of Foam Rolling
  • Foam rolling can help you ease muscle pain by reducing soreness and inflammation.
  • Foam rolling effectively increases your range of motion, especially when combined with stretches.
  • This routine can help to ease tension in the back and relieve back pain when done on the back muscles. 
  • Foam rolling breaks up tightness in your muscles, which can help you relax better.

Standing Hip Opener

Standing hip openers are great for people with a problem squatting by helping to reduce excessive tightness in their hips. Here is a step-by-step guide on how to do the standing hip opener.

How to
  1. Stand with your feet hip-width apart and place your hands on your hips.
  2. Brace your abs and then raise your right knee to waist level in front of your body. Keep it bent at an angle of 90 degrees. 
  3. Looking straight ahead, open your hips out to the side by taking your knee out to the side. Ensure that you keep this movement under control.
  4. Rotate your knee back to the front of your body to complete the rep and then back to the side to start another without dropping your legs.
  5. After enough reps, drop your knee and repeat steps 2 to 4 with your left knee.
Benefits of Standing Hip Opener
  • Standing hip openers improve your hips and legs range of motion. 
  • It increases your mobility and flexibility. 
  • This exercise is also beneficial for your posture and balance.

Shoulder Pass Through

The shoulder pass through is a great exercise that engages your delts. It helps increase shoulder muscle mobility and strengthen your rotator cuff. Below is a step-by-step guide for doing this routine.

How to
  1. Grab a PVC pipe or stick and stand with your feet at shoulder-width distance apart.
  2. Keep your arms in front of you, holding the pipe with a wide overhand grip. It should be resting on your quads. 
  3. Tuck your stomach in and contract your lower back muscles. This is your starting position.
  4. Raise the pipe above your head, maintaining your grip and keeping your arms straight.
  5. Take it over your head and backward as far as possible without bending your elbows.
  6. Pause briefly, then return to the starting position to complete the rep. 
  7. Repeat for as many reps as you desire.
Benefits of Shoulder Pass Through
  • It mobilizes and boosts blood flow in your shoulder muscles.
  • Shoulder pass throughs can help increase your shoulder stability.
  • Shoulder pass throughs can also help strengthen your upper back muscles.

Low Lunge With Push Back

The low lunge with pushback is a great way to boost mobility in your hips and stretch your quad and groin. Below is a step-by-step guide that shows exactly how to do this routine.

How to
  1. Assume the downward dog position with your arms out in front and your legs behind.
  2. Shift into a low lunge by taking your left leg in front just outside your left hand. Your right leg will go down into the lunge at this point.
  3. Push with your left leg to lift and return it to its former position at the back.
  4. Next, take your right leg forward to assume the low lunge again, but with your right foot outside your right hand this time.
  5. Push your right leg into the ground to lift it and return it to the downward dog position again to complete the rep.
  6. Repeat for multiple reps.
Benefits of the Low Lunge with Push Back
  • This exercise releases your hip flexors, leading to more mobility in the hips.
  • It also works on your quads, hamstrings, and lower back flexibility. 
  • The low lunge with pushback also stretches your hip flexors, hamstrings, and groin, leading to better circulation.

Seated Toe Touch

We often use the seated toe touch as a measure of flexibility, and it made our list of the best mobility exercises. In addition, this routine can help to improve the mobility from your lower back to your calves. Below is a step-by-step guide on how to do the seated toe touch for flexibility.

How to
  1. Sit upright with your legs stretched out in front of you and your arms by your sides.
  2. Keep your torso upright, lean forward at the hips, and touch your toes without your hamstrings lifting off the floor or bending at your knees. 
  3. Return your arms to your sides to complete the rep.
  4. Repeat for as many reps as you desire.
Benefits of the Seated Toe Touch
  • Increasing mobility in your hips by stretching your hamstrings.
  • It prevents injuries in the hamstring and calves by making them more flexible. 
  • This routine also works on your lower back.

Thoracic Bridge

The thoracic bridge is a great exercise that targets your glutes, chest, shoulders, and thoracic spine. Below is how to do the thoracic bridge.

How to
  1. Assume a kneeling push-up position.
  2. Keeping your left arm on the floor, rotate your body to the right.
  3. Thrust up with your back and glutes to form a bridge. Your heels should end up planted on the floor.
  4. Cross your right hand overhead to the left. 
  5. Return to your initial position and repeat steps 1 to 4, keeping your right hand on the floor and rotating to your left.
Benefits of the Thoracic Bridge
  • Builds strength and mobility in your chest, shoulders, thoracic spine, and arms.
  • It also uses the range of motion to improve your shoulder and wrist strength.

Biceps Stretch

Bicep stretches are a great way to increase your flexibility and strengthen your biceps. They also improve your range of motion. Below is a step-by-step guide on how to do a bicep stretch.

How to
  1. Stand with your legs shoulder-width apart beside a wall on your right side.
  2. Raise your right arm behind you at shoulder level and put your right hand on the wall.
  3. Your arm should be perpendicular to the wall with your body parallel.
  4. Next, rotate to your left while keeping your right arm stationary. 
  5. Repeat with your left hand to complete the rep.
  6. Do as many reps as you desire.
Benefits of Bicep Stretch
  • Bicep stretches relieve muscle tightness and tension, which improves your performance.
  • They increase your range of motion and flexibility.
  • Bicep stretches also complement your upper body workouts. 

Benefits of Mobility

Working on your mobility can prime your joints and muscles for your workouts. This also facilitates your mind-muscle connection and pumps. Research shows that using your mind-muscle connection helps to improve muscle growth (2). In addition, it helps with post-workout recovery and improves your range of motion. In short, you should make performing the mobility movements an indispensable part of your warm-up ritual to prevent injury and enhance workout performance. 

More Best Exercises

If you enjoyed the info we provided in our best mobility exercises write-up, check out some of our other best exercises below:

Follow us on Instagram, Facebook, and Twitter for more workout tips! 

References

  1. Škarabot, J., Beardsley, C., & Štirn, I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes. International journal of sports physical therapy, 10(2), 203–212.
  2. Halperin, I., & Vigotsky, A. D. (2016). The mind-muscle connection in resistance training: friend or foe?. European journal of applied physiology, 116(4), 863–864. https://doi.org/10.1007/s00421-016-3341-y 

 

Nutricost Creatine Review: Unveiling the Power of Pure Performance

By
Dylan Wolf
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monohydrate

Making gains with Nutricost Creatine without breaking the bank

In the world of fitness and athletic performance, supplements play a crucial role in enhancing strength, muscle mass, endurance, and overall results. Among the large selection of performance-boosting supplements available, creatine stands out as one of the most researched and effective options, and there are a lot of supplements of this nature. However, Nutricost, a well-known brand in the nutritional supplement industry out of Utah, offers its take on creatine with Nutricost Creatine, a creatine supplement that does the job and doesn’t drain your bank account. 

In this comprehensive review, we will dive deep into the key aspects of Nutricost Creatine, exploring its ingredients, benefits, potential side effects, and overall effectiveness.

Nutricost Creatine Key Takeaways

Nutricost Creatine Monohydrate

Nutricost Creatine Monohydrate

Get all of the benefits of micronized creatine without breaking the bank and activate muscle building quickly.
Shop Nutricost
  • Inexpensive
  • Quality ingredients
  • Reputable brand

What is Creatine?

Creatine is a naturally occurring substance found in muscle cells, and it plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy currency of the cell. Supplementing with creatine has been shown to enhance athletic performance, increase strength, and support muscle growth.

Many people think it is a steroid or other performance enhancing drug that will cause nasty side effects such as hair loss or organ failure, but that is not the case. Creatine is one of the most researched and proven supplements in the industry.

Nutricost Creatine Overview

Nutricost Creatine is a creatine monohydrate supplement that aims to provide users with a convenient and high-quality source of this essential compound for a great price. Let’s take a look at what it includes.

Creatine Monohydrate

nutricost creatine ingredients

Nutricost Creatine boasts a simple and effective ingredient list, with 100% creatine monohydrate as the sole active component. This simplicity ensures that users are getting a high-quality and unadulterated form of creatine, free from unnecessary additives and artificial ingredients that could have nasty effects on you.

The creatine in Nutricost’s formulation is micronized, which means the particles are smaller than standard creatine particles. This can enhance absorption and utilization by the body, potentially leading to faster and more noticeable results, who doesn’t want that?

Lab-Tested for Purity

The problem with a lot of supplements is that they are filled with unnecessary ingredients that don’t have any positive effects to bring to the table. Nutricost emphasizes the purity of its creatine supplement by subjecting it to rigorous third-party testing, so you know exactly what you are getting and what it does. This commitment to quality ensures that users can trust the product’s potency and integrity.

Unflavored for Versatility

Nutricost Creatine comes in an unflavored powder form, allowing users to easily mix it with their beverage of choice. You also can throw this in your shaker cup with other supplements, like your pre-workout or protein powder or your BCAAs. This versatility is appreciated by those who prefer to customize their supplements without being limited by specific flavors.

Benefits of Nutricost Creatine

Increased Strength and Power

Creatine is renowned for its ability to enhance strength and power during high-intensity activities. By replenishing ATP stores in the muscles, Nutricost Creatine may contribute to improved performance in activities such as weightlifting and sprinting.

Muscle Growth Support

Creatine has been shown to increase water content in muscle cells, promoting cell volumization. This, in turn, may contribute to muscle growth by creating an optimal environment for protein synthesis.

Improved Exercise Recovery

Supplementing with creatine may help reduce muscle damage and inflammation, leading to quicker recovery after intense exercise. This is especially beneficial for athletes engaged in frequent and strenuous training sessions.

Enhanced Cognitive Function

Beyond its physical benefits, creatine has been studied for its potential cognitive-enhancing effects. Some research suggests that creatine supplementation may positively impact cognitive functions, such as memory and mental clarity.

Convenience and Versatility

Nutricost Creatine’s powder form allows for easy mixing with water, juice, or a favorite beverage. This convenience makes it a practical addition to any fitness regimen. You can take it on the go, or really whenever and wherever you need.

Ingredients

Nutricost Creatine is made of 100% pure creatine monohydrate.

Who Should Buy Nutricost Creatine

  • Bodybuilders
  • Strength Athletes
  • People looking to make progress and be healthy

Who Should Not Buy Nutricost Creatine

  • People who are sensitive to creatine

Price

Nutricost Creatine can be picked up for $21.15, and you get 100 servings per container!

How to Use Nutricost Creatine

Dry Scooping Creatine

To maximize the benefits of Nutricost Creatine, it’s essential to follow the recommended usage guidelines. A very common dosing protocol involves a loading phase followed by a maintenance phase.

The creatine loading phase is where you consume 20 grams (divided into four doses) of Nutricost Creatine daily for 5-7 days. This phase helps to saturate the muscles with creatine, accelerating the benefits, so you don’t have to wait for the effects.

The creatine maintenance phase on the other hand is where you take 3-5 grams of Nutricost Creatine daily. This phase helps maintain elevated creatine levels in the muscles.

It’s advisable to mix Nutricost Creatine with 8-10 ounces of water or a beverage of choice. Users may choose to take it with meals or post-workout for optimal absorption, and to avoid any side effects.

Nutricost Creatine Potential Side Effects

Creatine is generally considered safe for most individuals when used as directed. However, some users may experience mild side effects, including:

Gastrointestinal Discomfort: Some individuals may experience bloating, gas, or stomach cramps. To minimize these effects, users can try adjusting the dosage or taking the supplement with meals.

Dehydration: Creatine may increase water retention in muscle cells, potentially leading to dehydration if fluid intake is insufficient. That being said, it is absolutely crucial to stay adequately hydrated while using creatine.

Allergic Reactions: While rare, some individuals may be allergic to creatine. Users should discontinue use and consult a healthcare professional if they experience allergic symptoms.

Before starting any new supplement regimen, individuals with pre-existing medical conditions or those taking prescription medications should consult with a healthcare provider.

Our Verdict on Nutricost Creatine

Our review of Nutricost Creatine is overwhelmingly positive. We would like to highlight its effectiveness, purity, and affordability, especially compared to other creatine supplements. After just a few weeks of utilizing Nutricost creatine, we can safely report noticeable improvements in strength, endurance, and recovery. 

Not to mention, the micronized nature of the creatine powder also receives praise for its easy mixing and faster absorption, and ease on the gut.

FAQs

Is creatine safe?

Creatine is deemed safe in appropriate doses, but always consult with your primary care physician before consuming these supplements.

Does creatine cause hair loss or other side effects?

It has not been found that creatine causes hair loss. However, some side effects can include gastrointestinal issues and bloating.

Conclusion

Nutricost Creatine stands out as a reliable and straightforward creatine monohydrate supplement. With its emphasis on purity, micronization, and third-party testing, Nutricost has crafted a product that appeals to both beginners and seasoned fitness enthusiasts. The unflavored powder allows for versatile use, and the positive user feedback underscores its effectiveness.

In the realm of creatine supplements, Nutricost Creatine emerges as a cost-effective option without compromising quality. Whether you’re a bodybuilder striving for increased muscle mass or an athlete aiming for enhanced performance, Nutricost Creatine deserves consideration as a staple in your supplement arsenal.

Will you be giving it a try?

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. 

Lee Priest Calls For Bodybuilders To “Get Off Your Ass And Compete” During The Year: ‘You Wonder Why This Sport Is Looked At As Pathetic’

By
Greg Patuto
-
Lee Priest calls for bodybuilders to compete over the course of the year.
Lee Priest Instagram

Lee Priest calls out bodybuilders who do not compete over the course of the year.

Lee Priest is a bodybuilding veteran who became known for his insane work ethic in the gym and on stage. Now, he seems to be disgusted with the lack of competition over the course of the year in the sport of bodybuilding.

Despite there being a plethora of bodybuilding shows leading up to the Olympia, many big names, and even newcomers, with Pro Cards are not competing. Priest discussed this in a recent YouTube video and called out bodybuilders for this. He also claims that is is ruining the sport itself.

“You wonder why this sport is looked at as being pretty pathetic and a joke with lazy c*nts who won’t get off your ass and compete.

The IFBB should make you f*cking compete. That’s for sure. Get off your f*cking asses and do it. Like I said, you get pretty pathetic. Real pathetic.”

 

View this post on Instagram

 

A post shared by Lee mccutcheon (@leepriestofficial72)

Priest referenced the Orlando Pro as a show that would not require much travel for competitors in America.

“Even there, the names were from Europe. You have Americans with Pro Cards living in America. You don’t have to travel far and you’re not doing a show?”

“When I was turning Pro, guys were turning Pro in their mid-20s. Now guys are in their 30s. Guess what? Time is going to f*cking run out. I got to sit back, no. You compete as much as you can.”

Lee Priest Bodybuilding Physique 2022

Lee Priest Believes Competing Should Be Mandatory After Earning Pro Card

Since retiring from competition, Lee Priest has not been shy about sharing his opinions on the sport of bodybuilding. Following the 2023 Olympia, Priest criticized organizers for many things, including ignoring competitors. Now, he is taking aim at competitors themselves.

Of course, there are bodybuilders who waste no time getting on stage. “Neckzilla” Mosquera is the perfect example of that. He earned his Pro Card during the 2023 Prague Pro Amateur and took the stage in Men’s Open the next day. He is also preparing to compete during the Arnold Classic.

This is what Priest believes all competitors must be forced to do once they earn their Pro Cards.

“What needs to happen, Bob Cicherilo if you’re listening, if you get a Pro Card, you should have to compete at least 2-3 times a year because another thing that comes up, yes because the prize money sucks.

The promoters should help. The promoters need to sell tickets and everything else, whether it be pay-per-view and the only way to do that is to get some big names in these shows.”

 

View this post on Instagram

 

A post shared by Lee mccutcheon (@leepriestofficial72)

Priest went onto criticize certain competitors motivation and goals.

“They are giving out too many Pro Cards. The Pro feels watered down. People just get it now to put on their Instagrams and Facebook, such and such IFBB Pro.”

The bodybuilding season culminates each year during the Olympia and this is the ultimate goal for all competitors. According to Lee Priest, this does not mean that they should forget the rest of the competitive season.

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

Crunches – Exercise Guide

By
Dylan Wolf
-
Crunches Generation Iron Exercise Guide

Crunches (Abs) – Exercise Guide

When it comes to abdominal training, too many times to people utilized complicated exercises and too much gym equipment. In reality, all you need to get a good ab workout in is a little bit of space, and some bodyweight. That’s right, you don’t need to go into some huge in-depth training routine with vigorous abdominal exercises and utilizing every cable and pull-up bar you can find in the gym. You can easily do some bodyweight exercises and get in an amazing ab workout that will help make those abs pop when it times to cut for summer.

What is the best abdominal exercises?

Crunches

crunch

Crunches are a solid bodyweight exercise that involves just crunching your body and putting tension on the abs. Check out how to do it below.

Instructions

1. Lie on your back with your feet placed flat on the floor. Place your hands on either side or at the back of your head.

2. Push your lower back into the floor as you lift your shoulders off.

3. Contract your abs and exhale as you roll your shoulders and lift your upper back 4-5 inches off the ground.

4. Hold the position at the top of the movement for a couple of seconds and keep contracting your abdominal.

6. Slowly return to the starting position as you inhale and repeat for the recommended reps.

Variations/How To

If standard crunches right on your floor with just bodyweight does not appeal to you, do not worry. There are plenty of different ways to do a crunch, even adding a little bit more resistance or switching things up. Let’s take a look.

Add Resistance: There are many variations of the crunches you can perform to add resistance and make it harder. You could hold a weight plate or a dumbbell against your chest, place your legs on a flat bench or an exercise ball or perform the crunches on a decline bench to add resistance.

Decline Crunch: The decline crunch is a classic exercise that you just need a decline bench for. You lay on the decline bench as if you are about to perform a bench press, but take away the barbell because you are going to do some crunches. Once you are laying on the decline bench, you just perform a basic crunch!

Crunch Machine: The crunch machine is a gym machine dedicated to adding some major resistance to your crunches.

Crunches vs. Sit-Ups

Many times people think that crunches and sit ups are the same thing, but in reality they are very different. The main difference between the two movements, being sit-ups and crunches, is the range of motion involved in each of these exercises. With sit-ups, these require you to lift all the way up, typically touching your elbows to your knees. On the other hand, crunches require a slight lift off the ground. Due to the increased range of motion, sit-ups can activate more muscles than crunches, but they may also present a greater injury risk if they are performed improperly.

Importance of Training Abs

When it comes to hitting your crunches and doing the abs, it is about more than just looking good. Now, a six-pack looks great, but strong core muscles are important in just about every lift, especially those heavy compounds like the squat and the deadlift. When you lift weight, you are bracing your core, especially when under a barbell or picking a fully loaded barbell up, your core braces heavily, so you need to have a strong midsection. While a weightlifting belt is a great tool to really help with keeping your midsection tight, nothing beats a good, strong core.

Will Abdominal Exercise Give Me Visible Abs?

While doing ab exercises like crunches can certainly help with making your abs show, it ultimately will come down to how much body fat you have. If you are over a certain body fat percentage, your abs will not show even if you are training them. That being said, a solid focus on diet and cardio is absolutely necessary.

Wrap Up

Overall, you do not need tons of equipment to build up that six pack. All you need is bodyweight, and a little bit of space to get those crunches in.

Do you enjoy doing crunches?

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Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2024)

By
Austin Letorney
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foam rollers

muscle recovery tools best foam rollers for back pain best travel foam roller

These best foam rollers for muscle recovery are the ultimate recovery tools for pain relief and less stress.

While we would all love to get a massage or see a specialist to aid in our recovery process, that tends to be expensive and simply unrealistic. Thankfully there is an alternative to this self-care dilemma in foam rollers and the ultimate back roller can work for muscle recovery and back pain. While massages work to release tight and sore muscles, so too do foam rollers but they offer the benefit of being affordable and easy to use. Great muscle recovery tools for back pain and stress relief, the benefits of foam rollers can greatly influence your training and performance, but also your overall health and wellness.

We’ve out together a list of the Best Foam Rollers for 2024 so you can get great muscle recovery tools to increase all your gains. The right roller can target your specific needs so you never suffer from unwanted pain or strain after a grueling workout.

Best Foam Rollers For 2024

Best Foam Roller Overall

The best foam roller will be high-quality and durable to withstand repeated abuse as you look to maximize recovery. It will offer unique features to target certain spots so you get the most out of your recovery and rehab.

TriggerPoint GRID Foam Roller

TriggerPoint makes the first foam roller to feature a multi-density exterior built around a hollow core and is one of the best travel foam roller devices around. Tested for durability and effectiveness, this product is trusted by athletes and professionals alike. The design built around a hollow core allows this roller to keep its shape and integrity so it can better serve you. By decreasing muscle and joint pain, increasing circulation, improving flexibility and range of motion, and promoting better balance, this dense, firm foam roller allows you to target certain spots for pain to really attack all of those unwanted painful areas.

TriggerPoint GRID Foam Roller

TriggerPoint GRID Foam Roller

TriggerPoint GRID Foam Roller is designed for superior rolling made from durable and quality material to target any muscle pain.
Shop TriggerPoint

Pros

  • Constructed well and seems to last a while for the best travel foam roller
  • Can target those stubborn spots of targeted pain
  • The durable design and hollow interior will allow it to keep its shape

Cons

  • It is on the more expensive side
  • May cause more pain for those not used to such a dense foam roller

Price: $59.99

Best Foam Roller For Bodybuilding

Bodybuilders work their bodies hard as they seek that desired physique. Keeping your body loose and relieving those muscles will prove to be very beneficial for those on a strict bodybuilding routine.

Theragun Wave Roller

Theragun Wave Roller is a great roller for full body support thanks to its innovative material and wave-shaped grooves. With five speed settings, you can control the vibration of this foam roller great for stimulating blood flow. High density foam is quality and durable for repeated abuse and a Bluetooth enabled connecting device offers the ability for customized routines and Therabody app integration. Perfect for accelerating recovery, stimulating blood flow, enhancing mobility, and releasing tension, this is one of the top muscle recovery tools that is innovative and worthwhile.

Theragun Wave Roller

Theragun Wave Roller

Theragun Wave Roller offers full body support with high-density foam that offers five speed settings for the best rolling options.
Shop Theragun

Pros

  • Provides an effortless and powerful back massage
  • Vibrating ability is awesome for relieving tension and stimulating blood flow
  • Innovative material and wave-shaped grooves are great for full body support
  • Quality and durable material to withstand repeated abuse

Cons

  • May not be able to support entire body weight
  • App can be hard to navigate as well

Price: $149.00

Best Foam Roller For Deep Tissue

Getting deep into the tissue will really loosen up all those sore spots. A good foam roller for deep tissue work can break up any tight spots for the best recovery results.

321 STRONG Foam Roller

This high density foam roller from 321 STRONG is comfortable to use and is great for all levels. The alternating bumps on this roller mimic the fingers, palms, and thumbs of a therapist to effectively penetrate the soft tissue layer of sore, tired muscles. As a great recovery tool, it will treat muscle pain, increase performance and flexibility, promote blood flow to those worn down sites, and flush away built-up lactic acid. Used for a warm-up or a cool down, this foam roller will really benefit all of your muscular needs. Patented, durable, and made from high-quality material, this roller can support up to 500 lbs. and offer a high-density option for your at-home needs.

321 STRONG Foam Roller

321 STRONG Foam Roller

321 STRONG Foam Roller offers a high density foam roller with 3D massage zones to mimic the fingers, palm, and thumbs of a therapist.
Shop 321 Strong

Pros

  • The unique bumps design gives you great feel for different types of treatment
  • Allows for great soft tissue penetration
  • Very dense, this will work great for muscle relief

Cons

  • Durability comes into question
  • For those not used to a hard, dense foam roller, this won’t be for you

Price: $23.98

Best Hand-Held Foam Roller

A hand-held foam roller allows you to target spots that traditional ones may not. Having the flexibility to really work out the kinks is great when it comes to seeing those gains you want most out of the best muscle roller stick.

TheStick Travel Stick

Rolling sticks are also great rolling options and TheStick provides the same benefits as a foam roller but with more portability and is the best muscle roller stick. As a more flexible option, the core bends and allows you to treat a much larger area, and while it is primarily used on the legs, it can be used for other muscles groups, although it may be harder. As a pre-workout tool, it can improve strength, flexibility, and endurance by priming those muscle for whatever workout is ahead. Post exercise, this can accelerate muscle recovery by squeezing out lactic acid and its unwanted effects. For a great hand-held option and the best muscle roller stick, try TheStick and see what it can do for you.

TheStick Travel Stick

TheStick Travel Stick

TheStick Travel Stick is a flexible 17'' roller to target larger areas to improve strength, flexibility, and endurance for the best results.
Shop TheStick

Pros

  • Very portable and flexible, it allows for a great surface massage and is the best travel foam roller
  • Since the core bends, it also allows for a larger area to be hit

Cons

  • Really only effective on the legs
  • Not great for targeting deeper muscles given the design and density

Price: $27.45

Best Foam Roller For Beginners

Those just starting out may want a slightly less dense foam roller as you get used to the movement. The right foam roller can set you up for when you need to move on to a more dense one.

Gaiam Foam Roller

Gaiam Foam Roller is a semi-firm density foam roller designed to relieve muscle soreness and tension to improve flexibility, mobility, and circulation. With two sizes, these foam rollers come in 18-inches or 36-inches each with their own respective benefits. The 18-inch roller is versatile and can work to soothe soreness effectively, while the 36-inch roller is better suited for balance and full body work. This foam roller also comes with a digital workout that will teach you great routines and help aid any soreness.

Gaiam Foam Roller

Gaiam Foam Roller

Gaiam Foam Roller is a semi-firm density roller that is perfect for loosening tight muscles and relieving stress.
Shop Gaiam

Pros

  • Two sizes are great for versatility and variety and this is the best travel foam roller
  • Perfect for improving flexibility, mobility, and circulation
  • Digital workouts are great for teaching you techniques to further recovery

Cons

  • Not as hard as higher density foam rollers for those looking for deeper tissue work

Price: $24.98

Best Specialty Foam Roller

Specialty foam rollers allow for that advanced level of recovery which can greatly influence gains. The right specialty roller will relieve pain and work for muscle recovery in unique ways that a traditional one cannot.

The Ultimate Back Roller

An interesting rolling and muscle recovery tool, The Ultimate Back Roller is unique in that it is the first chiropractor invented foam roller with a spine gap to enhance overall spinal mobility and flexibility. A flat roller can often times do a disservice by jamming the spine, but this wheel contours nicely into your spine and offers great relief. Used on the floor or the wall, the ultimate back roller can help target back, shoulders, glutes, hamstrings, and quad muscles and is perfect for athletes of all experience levels. Firm but therapeutic, this design keeps your spine in mind by having a no pressure gap over your spine and offering four rows of alternating bumps to offer wide and stable relief. For back pain, The Ultimate Back Roller will provide great relief.

The Ultimate Back Roller

The Ultimate Back Roller

The Ultimate Back Roller is a great back roller and yoga wheel with a spine gap and therapeutic bump pattern great for posture and reliving tightness.
Shop The Ultimate Back Roller

Pros

  • The spinal gap is great for avoiding spinal contact and pain
  • Four rows offer a nice amount of pressure
  • Unique to target back and lower body pain, it is portable for wherever you go

Cons

  • Only useful for your back, as you cannot get full use like a traditional foam roller
  • The ultimate back roller is expensive despite being a niche recovery tool

Price: $64.95

muscle recovery tools best foam rollers for back pain best travel foam roller

Benefits Of Foam Rollers

Using a foam roller has many benefits, especially when it comes to your overall training and performance, but also your physical health and wellness. Staying loose and limber will help avoid injury and keep you moving as efficiently as possible and the best foam rollers for back pain can help greatly. Benefits of foam rollers include:

  • Improve recovery and rehab: Using a foam roller can loosen up those tight muscles and work to improve recovery and rehab so you get the most bang for your buck. This will ensure you feel better and increase muscle growth without tight muscles (1).
  • Increase range of motion: By loosening up those muscles, you get the best out of increased range of motion so you can lift more and see better growth (2).
  • Offer better flexibility and mobility: Keeping those muscles loose and those joints limber will offer better flexibility and mobility for better posture and decreased pain (3).
  • Bounce back faster for better workouts: Using top muscle recovery tools will give you the best chance at bouncing back faster for your next workout so you can tackle everything that comes your way (4).

muscle recovery tools best foam rollers for back pain best travel foam roller

What To Look For In A Foam Roller

When choosing the best foam rollers for back and muscle recovery, there are some key things to look for to decide ultimately which one is best for you.

  • Size & Shape

Many come in different lengths and other rolling tools are out there like a massage stick or ball. Length matters for the intended use and a longer one will be more versatile. A traditional roller is one we all know of, but a massage stick or ball can provide for unique ways to target the muscle to really help with relief and recovery.

  • Intensity Level & Density

Each provides a different level of intensity in terms of design and material for intended use. Density is something to pay attention to for more intense recovery will require a more dense roller. Semi-dense and lighter density foam rollers will work better for more rehab oriented recovery. Certain features like grooves are also important to look for because some rollers work to mimic the hands of a massage therapist for added relief.

  • How Active You Are

If you will use it regularly, make sure it is durable and will handle your frequent needs. Using a foam roller every day is certainly something that will prove to be worthwhile and the more active you are, the more you will use it.

How We Choose

When looking at the best foam rollers for back pain and muscle recovery, we consider many factors when it comes choosing this top list, especially for those looking for the best travel foam roller or those used at home. We look at the quality of the roller overall and the durability of the product. You deserve to have a product that will last a long time and be worthy of withstanding abuse every day as you will most certainly use this every day. We then look at the density and other features, like if it vibrates or not, because that will influence what the roller is used for. The more dense, the deeper it will penetrate the muscle and relieve more pain. Other features like vibration can help stimulate blood flow and work to provide additional relief. Lastly, we look at price. We know fitness equipment can get expensive and having affordable options that are still high-quality is very important for your gains.

muscle recovery tools best foam rollers for back pain best travel foam roller

Who Should Buy Foam Rollers

  • Weightlifters and people who want versatility in a foam roller for all types of massages.
  • People looking for a roller that can also be incorporated into workout routines.
  • Consumers looking for reliable foam rollers.

Who Shouldn’t Buy Foam Rollers

  • Athletes looking for more pressure and pinpoint from foam rollers
  • Anyone new to foam rolling who may find these rollers too firm
  • Consumers looking for pain relief

FAQ Section

What is the best foam roller?

TriggerPoint GRID Foam Roller. This foam roller features a multi-density exterior built around a hollow core tested for durability and effectiveness to target all those sore spots for the best muscle recovery. For your travel needs, this is the best travel foam roller as well.

How often should you foam roll?

You can use a foam roller every day. How often you use it is up to you and your workout routine, but recovery and a good rehab routine is advised after every workout. This is the perfect time to use a foam roller.

What is the best way to use a foam roller?

Finding those spots that hurt and targeting those specifically is the best way to use one. For general recovery, lying on a muscle group and gently rolling around will loosen up those muscles so you feel relief.

Wrap Up

Foam rollers are extremely useful tools and for anyone who works out they are a must to have in your gym bag or at home. Able to provide solid muscle relief, rid the body of pain and tension, increase flexibility, mobility and blood flow, and promote a better overall lifestyle, the best foam rollers for back pain, along with the best muscle roller stick or roller balls, are all much needed recovery tools. Look at these top foam rollers and other rolling tools and see which one is right for you. Feel good in knowing that there are affordable options to help you handle all of your muscle recovery needs from the comfort of your own home is a huge plus for your gains.

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. 

References

  1. Macdonald, G.; Button, D.; Drinkwater, E.; Behm, D. (2014). “Foam rolling as a recovery tool after an intense bout of physical activity”. (source)
  2. Yanaoka, T.; Yoshimura, A.; Iwata, R.; Fukuchi, M.; Hirose, N. (2021). “The effect of foam rollers of varying densities on range of motion recovery”. (source)
  3. Junker, D.; Stoggl, T. (2015). “The Foam Roll as a Tool to Improve Hamstring Flexibility”. (source)
  4. Cole, G. (2018). “The Evidence Behind Foam Rolling: A Review”. (source)

Fast Track to a Ripped Physique: Meal Plan for Rapid Muscle Definition

By
Terry Ramos
-
ottermode body

Getting ripped involves building muscle and dropping body fat through a caloric deficit to showcase the muscle. 

Why spend months or even years in the gym, tirelessly lifting weights to build muscle mass, only to have it concealed beneath layers of fat? Losing body fat is critical to showing off your ripped physique. And getting ripped starts with a meal plan. 

Getting a ripped physique is not just about hitting the gym; proper nutrition is equally important. Attaining a shredded physique often requires conscious monitoring of both quantity and quality of food intake. As they say, “abs are made in the kitchen.” 

What Is Getting Ripped?

ripped

Getting ripped is simply showcasing the muscles you’ve built. To do this, you would go into a cutting phase after bulking to lower body fat levels. For men, this is a body fat range of about 6-13%, while for women, you need a body fat of 14-20%.

Factors That Affect Your Speed of Getting Ripped

Getting ripped depends on your weight, gender, body fat percentage, or even your experience level in the gym. If you are already at a healthy weight, getting ripped might not take long. Sometimes, even slightly overweight people with a decent amount of muscle mass might get ripped soon after trying. However, it might take longer if you are severely overweight or don’t have much muscle mass because you’ll need to lose more fat and build some muscle. 

Depending on your experience level in the gym, your body might have adapted to your training program if you have been training for a while. Newbie gains are real and often mean people who are new to training might show progress faster. Despite your lifting experience level, combining your training with the right meals is critical if getting ripped is your end goal. 

Qualities of an Effective Getting Ripped Meal Plan

Most times, people need to be in a calorie deficit to lose fat and get their ripped muscles to show. However, you must also eat in a calorie surplus to build muscle. That’s why it’s recommended to clean bulk and then cut. Regardless, you’ll need the right carbs, proteins, and fat balance to do this. Below are more qualities of an effective getting-ripped meal plan.

High Protein Low Fat

The most effective getting ripped fast plan will have high protein content and low fat. You need the protein to build lean muscle mass. For most active people, you should get about 12% to 15% of your energy from protein (1). But you can consume one gram of protein per pound of bodyweight if maximum muscle growth is your goal. For example, someone who weighs 180 pounds would want to consume around 180 grams of protein. 

Three to Six Meals in a Day

A meal plan to get ripped would be easiest to follow and sustain, including three to six meals daily, spacing your protein throughout the day, and eating every three hours. After strength training, you should consume a protein-rich meal to maximize protein synthesis. 

The Right Nutrients

You should get nutrients from the right source, even when restricting your calories. This plays a key role in how your food is used and optimizing energy levels, performance, and health. Nutritious food choices help you meet your body’s vitamin and mineral needs. 

For example, the protein sources for your meal plan should be lean meats, poultry, egg whites, and fish. Your food should also include fresh vegetables and fruits. Eating whole grains and low-fat dairy is also very helpful. 

Get Ripped Fast with This Meal Plan

meal plan

As mentioned, you must be in a caloric deficit to lose body fat. However, you shouldn’t get too much of these from carbs. Time your carbs before you train to get energy and after you train to replace the energy lost. This is one of the ways to ensure all the energy you consume goes towards your muscles and isn’t stored as fat. 

You should also consume protein during your workouts to help you build muscle. A protein shake could be handy as your pre-, intra, or post-workout drink. It’s also important to stay consistent with your diet, even on rest days when you’re not training.

Breakfast

Your breakfast should be rich in proteins and give you enough carbs to start your day with energy. Egg whites are good for protein that you can fry, scramble, or make as an omelet, and oats are rich in carbs, protein, and fiber. There is also whole-grain bread, which is a healthy source of carbs and even higher in protein than other kinds of processed bread. 

Oatcakes with hummus are a great option for a snack between breakfast and lunch. You can also eat apples as they are fruits rich in antioxidants for optimal health. 

Lunch

  • 150g of Turkey
  • Swiss Cheese
  • Salad
  • Bread (Whole Grain)

Lunch is another high-protein affair where you can have turkey and Swiss cheese. Adding a salad will bring in some vegetables and supply your body with micronutrients. You can then top it off with whole-grain bread for carbs. 

As a snack after lunch, you can have a protein shake. Since this is usually after you’ve done your workout or shortly before, it’ll help boost your muscle growth. Add some citrus fruits and black coffee to top it off. This trial on athletes showed that coffee helps post-workout recovery when consumed with carbs (2). Since coffee also has caffeine, it can be consumed pre-workout to boost workout performance. 

Dinner

  • 150g of Chicken
  • 150g of Brocolli
  • 150g of Brown Rice

You can have stir-fried chicken, broccoli, and brown rice for dinner. Chicken is an excellent source of proteins, and broccoli is a vegetable with lots of vitamins. Brown rice is a good source of carbs as it is unprocessed. For your after-dinner snack, you can consume another protein shake and some yogurt before you call it a night. 

Getting ripped involves building muscle and then dropping body fat to reveal the muscle. You can build muscle in the gym with proper nutrition, including ample protein and calories. Then, you’ll want to enter a caloric deficit with high-quality foods to showcase your well-earned muscle mass. Consuming the meals in this meal plan — so long as it aligns with your nutrition targets based on your weight and body fat — will make getting ripped a breeze! 

Follow us on Instagram, Facebook, and Twitter for more nutrition tips! 

References

  1. Phillips S. M. (2004). Protein requirements and supplementation in strength sports. Nutrition (Burbank, Los Angeles County, Calif.), 20(7-8), 689–695. https://doi.org/10.1016/j.nut.2004.04.009 
  2. Loureiro, L. M. R., Dos Santos Neto, E., Molina, G. E., Amato, A. A., Arruda, S. F., Reis, C. E. G., & da Costa, T. H. M. (2021). Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Nutrients, 13(10), 3335. https://doi.org/10.3390/nu13103335

Jesus Olivares Hits Unofficial IPF Record With 420kg Deadlift In Training

By
Greg Patuto
-
Deadlift
Jesus Olivares Instagram

Jesus Olivares beat his own record during a recent training session.

Jesus Olivares only competed twice during the 2023 calendar year but his performances were enough to gain the attention of many. Not only are his performances impressive but his training sessions have caught many eyes. During a recent Instagram post, Olivares showed off an insane 420kg (926lb) raw deadlift.

On Friday, Jesus Olivares showed off the extreme deadlift, lifting 10kg heavier than his current world record of 410kg (904lbs). Olivares reached this mark during the 2023 Sheffield Powerlifting Championships in March. This was the heaviest deadlift ever at an IPF International contest. It was also his first victory of the year during the inaugural event.

Olivares also impressed during the 2023 IPF Classic World Championships in Malta. This marked his third consecutive world championship. Olivares has established himself as one of the elite competitors in the world, both during competition and in training.

 

View this post on Instagram

 

A post shared by Jesus Olivares (@mega.gojira)

Jesus Olivares Hits Massive Deadlift In Training

Jesus Olivares stepped unto the bar with nothing but a lifting belt as an assist. He used a mixed grip and showed a smooth lift. He held the lockout at the top before returning to the ground. It looks as though Olivares had plenty left in the tank.

 

View this post on Instagram

 

A post shared by Jesus Olivares (@mega.gojira)

Jesus Olivares has shared some other insane lifts over the last few weeks. This includes a 415kg (915lbs) on Thanksgiving Day. During this lift, Olivares lost his grip at the top. After this recent video, any doubts about his grip can be put to rest. Olivares has also showed off a set of five reps using 370kg (815lbs).

During the 2023 Sheffield, Olivares also set a new world record total of 1,152.5kg (2,541lbs). This was a record that has been held since 2017. Ray Williams previously held it at 1,105kg (2,436lbs).

Jesus Olivares is preparing to set some new marks during his next appearance. The 2024 Sheffield competition is scheduled for Feb. 10, 2024 in Sheffield, UK. Olivares has a chance to defend his title successfully.

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

Jeff Seid Showcases Extremely Downsized Physique

By
Jonathan Salmon
-

Jeff Seid is looking extremely lean these days.

Jeff Seid recently revealed a physique update on his Instagram page that has the bodybuilding community talking as the popular influencer looks extremely downsized. Known for having a densely muscled physique, Seid has gained a great deal of attention in the fitness space. But his most recent update has created a large amount of speculation.

One of the most popular bodybuilding influencers in the world today, Jeff Seid has amassed a massive following because of his impressive physique. Ever since bursting onto the scene in his late teens, Seid has garnered a great deal of attention in the bodybuilding world. Having competed at the highest levels of the sport on several occasions, there is no questioning Seid’s ability.

Jeff Seid made a name for himself in the Men’s Physique division. While he never cracked the top five in the world, Seid always showcased a great physique that has been the envy of many. But after competing at the 2016 Olympia, Seid walked away from competition and has since continued to build his brand. With nearly five million followers on Instagram alone, Seid has cemented himself as one of the top fitness influencers in the world.

 

View this post on Instagram

 

A post shared by Jeff Seid (@jeff_seid)

Downsized

At this stage in his career, Jeff Seid has become well-known for his densely muscled physique. It’s what garnered him a massive amount of attention over the years. But in one of his most recent physique updates, we can see that there’s been a change in his physical form.

In his latest update, Jeff Seid is looking much smaller than usual. His muscles don’t look nearly as full as many have become accustomed to seeing. to put it plainly, Seid looks downsized.

This could be due to many reasons. Some have speculated that Jeff Seid is no longer using gear (performance-enhancing drugs). While he never was on the record stating that he used extra help to gain muscle, many have often speculated. Another simple reason could be that he simply made a lifestyle change. Last year Seid had stated he was eating 5,000 calories a day on his bulk. Perhaps now he has significantly dropped his calories on his latest cut.

Whatever the reason, you can see that there’s been a change to the physique of Jeff Seid. See below and judge for yourself.

One paper cut and it’s all over

 

View this post on Instagram

 

A post shared by Jeff Seid (@jeff_seid)

Until further notice, we will all have to speculate as to what’s going on with Seid’s physique. If the caption is any indication, it does seem that Seid is simply on a cut, though we’ve never seen him look this lean before.

What do you think of the downsized physique of Jeff Seid?

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

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.

Featured Image Courtesy of Instagram

IFBB Pro Leagues Shares 2024 Contest Schedule

By
Greg Patuto
-
Derek Lunsford recently opened up about his battle with depression.
Derek Lunsford Instagram

The full slate for the 2024 IFBB Pro League season has been shared!

The IFBB Pro League has officially shared the schedule for 2024. There will be a large list of events leading up to the 2024 Olympia, which will take place in Las Vegas, Nevada from October 10-13.

Automatic qualifications based on the 2023 Olympia are as follows:

For all Divisions except Wheelchair Bodybuilding

  • Top 3 from 2023 Mr. Olympia
  • Top 3 from all other divisions in 2023 Olympia
  • Winner of each OPEN contest held during the qualification period

For Wheelchair Bodybuilding

  • Top 3 from 2023 Olympia
  • Winner of each OPEN contest held during the qualification period
  • Top 5 in the Points Standing

Below, you can find the full list of shows that will take place across all 11 division in professional bodybuilding.

Social Media
@dereklunsford_ Instagram

Men’s Open

Derek Lunsford was crowned champion during the 2023 Olympia, becoming the first competitor ever to win a title in multiple divisions. He has started his title reign and will work toward making it back-to-back in 2024. Before that can happen, there is a full schedule of Men’s Open shows with competitors looking to qualify.

  • 2024 Arnold Classic — Feb. 29-March 2, Columbus, OH
  • 2024 Arnold UK — March 15-17, Birmingham, UK
  • 2024 Arnold Brazil — April 5-7, Sao Paulo, Brazil
  • 2024 Detroit Pro — April 13, Detroit, MI
  • 2024 Emerald Cup Masters — April 26, Bellevue, WA
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 California Pro — May 25, San Diego, CA
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Toronto Pro — June 9, Toronto, Canada
  • 2024 Spain Pro — June 16, Spain
  • 2024 Italy Pro — June 23, Italy
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Dubai Pro — July 12-14, Dubai, UAE
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 Maxfit Classic Pro/Am Masters — Aug. 17, Fort Walton Beach, FL
  • 2024 Florida Masters — Sept. 7, Sarasota, FL
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Legion Masters — Sept. 27, Reno, NV
  • 2023 Legion Pro — Sept. 28, Reno, NV
  • 2024 France Pro — Sept. 28, France
  • 2024 Mr. Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Hurricane Masters — Oct. 18-19, St. Petersburg, FL
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 Atlantic Coast Masters — Nov. 16-17, Fort Lauderdale, FL
  • 2024 EVLS Prague Pro — Nov. 16-17, Czech Republic
  • 2024 Spain Pro — Nov. 30-Dec. 1, Spain
chris bumstead wins olympia
Image courtesy of Instagram (@cbum)

Classic Physique 

Chris Bumstead has been at the top of Classic Physique, and the bodybuilding world as a whole, and there doesn’t seem to be an end in sight. The five-time champion knows what it takes to win and will enter his prep for the 2024 show. Other stars in the division, such as Ramon Dino and Urs Kalecinski, will take the stage in March during the 2024 Arnold Classic.

  • 2024 Arnold Classic Classic Physique — Feb. 29-March 2, Columbus, OH
  • 2024 Arnold UK — March 15-17, Birmingham, UK
  • 2024 Fit World Pro — April TBD, TBD
  • 2024 Arnold Brazil — April 5-7, Sao Paulo, Brazil
  • 2024 UK Pro — April 6, UK
  • 2024 Charlotte Cup Pro — April 6-7, Charlotte, NC
  • 2024 Tri-City Pro — April 13, Columbus, GA
  • 2024 Emerald Cup Masters — April 26, Bellevue, WA
  • 2024 China Pro — April 28, China
  • 2024 Pittsburgh Pro — May 11, Pittsburgh, PA
  • 2024 Hungary Pro — May 12, Hungary
  • 2024 Korea Pro — May 12, South Korea
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Musclecontest Sao Paulo Pro — May 18, Sao Paulo, Brazil
  • 2024 Optimum Classic Pro — May 25, Shreveport, LA
  • 2024 Germany Pro — May 25, Germany
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Mid-USA Pro — June 1, Albuquerque, NM
  • 2024 Oklahoma Pro — June 8, Oklahoma City, OK
  • 2024 Italy Pro — June 8-9, Italy
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Spain Pro — June 16, Spain
  • 2024 Body Be 1 Pro/Am — June 22, Montgomery, AL
  • 2024 Tanji Johnson Masters Pro — June 22, Tacoma, WA
  • 2024 Indy Pro — June 29, Carmel, IN
  • 2024 Argentina Pro — June 29-30, Argentina
  • 2024 China Pro — July 5-7, China
  • 2024 Orlando Pro — July 6, Orlando, FL
  • 2024 Musclecontest Brazil Pro — July 6, Brazil
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 District of Taiwan Pro — July 12-14, District of Taiwan
  • 2024 Dubai Pro — July 12-14, Dubai UAE
  • 2024 Vancouver Pro — July 13-14, Vancouver, Canada
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Netherlands Pro — July 13-14, Netherlands
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Columbia Pro — July 18-21, Colombia
  • 2024 Musclecontest Brazil Pro — July 20, Curitiba, Brazil
  • 2024 Mexico Pro — July 20, Mexico
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 China Pro — Aug. 11, China
  • 2024 Tupelo Pro — Aug. 17, Tupelo, MS
  • 2024 Maxfit Classic Pro — Aug. 17, Fort Walton Beach, FL
  • 2024 Tokyo Pro — Aug. 25,  Tokyo, Japan
  • 2024 Heart of Texas Masters Pro — Sept. 7, Dallas, TX
  • 2024 Florida Pro — Sept. 7, Sarasota, FL
  • 2024 Poland Pro — Sept. 7, Poland
  • 2024 San Antonia Pro — Sept. 14, San Antonio, TX
  • 2024 Musclecontest Ultimate Pro — Sept. 14, Curitiba, Brazil
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Legion Masters Pro — Sept. 27, Reno, NV
  • 2024 Legion Pro — Sept. 28, Reno, NV
  • 2024 Korea Pro — Sept. 28, South Korea
  • 2024 France Pro — Sept. 28, France
  • 2024 Argentina Pro — Sept. 29-30, Argentina
  • 2024 Southern Muscle Showdown Pro — Oct. 5, Dalton, GA
  • 2024 Italy Pro — Oct. 6, Italy
  • 2024 Classic Physique Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Hurricane Pro — Oct. 18-19, St. Petersburg, FL
  • 2024 Musclecontest Brazil Pro — Oct. 18-20, Brazil
  • 2024 Border States Pro — Oct. 19, San Diego, CA
  • 2024 UK Pro — Oct. 19-20, UK
  • 2024 German Pro — Oct. 26, Germany
  • 2024 Spain Pro — Oct. 27, Spain
  • 2024 Korea Natural Pro — Nov. 2, South Korea
  • 2024 New Zealand Pro — Nov. 2, New Zealand
  • 2024 Korea Pro — Nov. 3, South Korea
  • 2024 Poland Pro — Nov. 3, Poland
  • 2024 Musclecontest Fitpira Pro — Nov. 9-10, Piracicaba, Brazil
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 Atlantic Coast Pro — Nov. 16-17, Fort Lauderdale, FL
  • 2024 EVLS Prague Pro — Nov. 16-17, Czech Republic
  • 2024 China Pro — Nov. 18, China
  • 2024 Spain Pro — Nov. 23, Spain
  • 2024 Colombia Pro — Nov. 28-Dec. 1, Colombia
  • 2024 District of Taiwan Pro — Dec. 6-8, District of Taiwan
  • 2024 Musclecontest Austria Pro — Dec. 14, Austria
Image courtesy of Instagram @keone_prodigy

Men’s 212

Keone Pearson shocked the bodybuilding world when he was able to defeat two-time champion Shaun Clarida in the Men’s 212 Division. This was a controversial result but nonetheless, Pearson will work to make it two in a row in 2024.

  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 South Florida Pro — June 22, Boca Raton, FL
  • 2024 China Pro — July 5-7, China
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Dubai Pro — July 12-14, Dubai, UAE
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Netherlands Pro — July 13-14, Netherlands
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 Musclecontest Belo Horizonte Pro — Aug. 24, Belo Horizonte, Brazil
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Bulgaria Pro — Oct. 5-6, Bulgaria
  • 2024 212 Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Korea Pro — Nov. 3, South Korea
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 EVLS Prague Pro — Nov. 16-17, Czech Republic
  • 2024 Japan Pro — Nov. 24, Japan
Men's physique winners
Image courtesy of Instagram (mrolympiallc)

Men’s Physique

The Men’s Physique division continues to be extremely top-heavy and a new champion has been thrown into the mix. Ryan Terry brought his best package to the stage and defeated Brandon Hendrickson and Erin Banks. Come the 2024 Olympia, this will be one of the best divisions to watch.

  • 2024 Arnold Classic Men’s Physique — Feb. 29-March 2, Columbus, OH
  • 2024 Arnold UK Pro — March 15-17, Birmingham, UK
  • 2024 Charlotte Cup Pro — April 6-7, Charlotte, NC
  • 2024 Tri-City Pro — April 13, Columbus, GA
  • 2024 Wasatch Warrior Pro — April 20, Salt Lake City, UT
  • 2024 Emerald Cup Masters — April 26, Bellevue, WA
  • 2024 St. Louis Pro — April 27, St. Louis, MO
  • 2024 Los Angeles Pro — April 27, Los Angeles, CA
  • 2024 Korea Pro — April 28, South Korea
  • 2024 Musclecontest Brasilia Pro — May 4, Brasilia, Brazil
  • 2024 Pittsburgh Pro — May 11, Pittsburgh, PA
  • 2024 Korea Pro — May 12, South Korea
  • 2024 Spain Pro — May 12, Spain
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Optimum Classic Pro — May 25, Shreveport, LA
  • 2024 Poland Pro — May 25, Poland
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Miami Muscle Beach Pro — June 1, Miami Beach, FL
  • 2024 Thailand Pro — June 1, Thailand
  • 2024 Mile High Pro — June 7-8, Denver, CO
  • 2024 DC Pro — June 8, Alexandria, VA
  • 2024 Italy Pro — June 8-9, Italy
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Spain Pro — June 16, Spain
  • 2024 Body Be 1 Classic Pro/Am — June 22, Montgomery, AL
  • 2024 Italy Pro — June 23, Italy
  • 2024 St. Pete’s Pro — June 29, St. Petersburg, FL
  • 2024 China Pro — July 5-7, China
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Dubai Pro — July 12-14, Dubai, UAE
  • 2024 Republic of Texas Pro — July 13, Austin, TX
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Vancouver Pro — July 13-14, Vancouver, Canada
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Colombia Pro — July 18-21, Colombia
  • 2024 Korea Pro — July 21, South Korea
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Phoenix Pro — Aug. 3, Phoenix, AZ
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 Pacific USA Pro — Aug. 10, San Diego, CA
  • 2024 Florida State Pro — Aug. 10, Orlando, FL
  • 2024 China Pro — Aug. 11, China
  • 2024 Maxfit Classic Pro/Am — Aug. 17, Fort Walton Beach, FL
  • 2024 Musclecontest Goiania Pro — Aug. 17, Goiania, Brazil
  • 2024 Tokyo Pro — Aug. 25, Tokyo, Japan
  • 2024 Mexico Pro — Sept. 1, Mexico
  • 2024 Titans Grand Prix — Sept. TBD, California
  • 2024 Florida Pro — Sept. 7, Sarasota, FL
  • 2024 San Antonio Pro — Sept. 14, San Antonio, TX
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Sasquatch Pro — Sept. 21, Federal Way, WA
  • 2024 Legion Masters Pro — Sept. 27, Reno, NV
  • 2024 Legion Pro — Sept. 28, Reno, NV
  • 2024 Musclecontest Rio Pro — Sept. 28, Rio de Janeiro, Brazil
  • 2024 Musclecontest Fortaleza Pro — Oct. 5, Fortaleza, Brazil
  • 2024 Italy Pro — Oct. 6, Italy
  • 2024 Men’s Physique Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Hurricane Pro — Oct. 18-19, St. Petersburg, FL
  • 2024 UK Pro — Oct. 19-20, UK
  • 2024 Korea Natural Pro — Nov. 2, South Korea
  • 2024 New Zealand Pro — Nov. 2, New Zealand
  • 2024 Korea Pro — Nov. 3, South Korea
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 Musclecontest Mercosul Pro — Nov. 16, Novo Hamburgo, Brazil
  • 2024 Atlantic Coast Pro — Nov. 16-17, Fort Lauderdale, FL
  • 2024 EVLS Prague Pro — Nov. 16-17, Czech Republic
  • 2024 China Pro — Nov. 18, China
  • 2024 Japan Pro — Nov. 24, Japan
  • 2024 District of Taiwan Pro — Dec. 6-8, District of Taiwan
  • 2024 Argentina Pro — Dec. 14-15, Argentina
Image courtesy of Instagram (mzprettymuscle)

Women’s Bodybuilding

Since the return of the Ms. Olympia competition, it has been Andrea Shaw at the top. Entering 2024, it will be her title to lose once again.

  • 2024 Vancouver Island Showdown Pro — April 20, Victoria, Canada
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Clash of the Titans Pro — June 8, Atlanta, GA
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Spain Pro — June 16, Spain
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Ms. Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
Image courtesy of Instagram (iamsarahfit)

Women’s Physique 

The Women’s Physique division has gone back-and-forth over the last two years. Sarah Villegas reclaimed her title, which was her third in four years. In 2022, Natalia Coelho Abraham won her first title. This will be an exciting battle to watch once again in 2024.

  • 2024 Vancouver Island Showdown Pro — April 20, Victoria, Canada
  • 2024 Emerald Cup Masters — April 26, Bellevue, WA
  • 2024 St. Louis Pro — April 27, St. Louis, MO
  • 2024 Pittsburgh Pro — May 11, Pittsburgh, PA
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Optimum Classic Pro — May 25, Shreveport, LA
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Omaha Pro — June 8, Omaha, NE
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Spain Pro — June 16, Spain
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 MaxFit Classic Pro/Am — Aug. 17, Fort Walton Beach, FL
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Legion Masters Pro — Sept. 27, Reno, NV
  • 2024 Legion Pro — Sept. 28, Reno, NV
  • 2024 Women’s Physique Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Klash Series World Klash Pro — Nov. 2, Orlando, FL
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 Atlantic Coast Pro — Nov. 16-17, Fort Lauderdale, FL
Image courtesy of Instagram (@oksanagrishina)

Fitness

Oksana Grishina returned to the top of Fitness Olympia this year for the fifth time. With Missy Truscott out of the finals with an injury, Grishina stepped up and reclaimed her spot at the top of the standings.

  • 2024 Fitness International — Feb. 29-March 2, Columbus, OH
  • 2024 Arnold UK — March 15-17, Birmingham, UK
  • 2024 Body Be 1 Classic Pro/Am — June 22, Montgomery, AL
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Vancouver Pro — July 13-14, Vancouver, Canada
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Fitness Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Chattanooga Night of Champions Pro — Oct. 26, Chattanooga, TN
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA

Figure

Is Cydney Gillon unbeatable in the Fitness division? Over the last seven years, the answer has been yes. Gillon took the 2023 Olympia stage at her best and showed that there might not be an end in sight to her reign.

  • 2024 Charlotte Cup Pro — April 6-7, Charlotte, NC
  • 2024 Tri-City Classic Pro — April 13, Columbus, GA
  • 2024 Wasatch Warrior Pro — April 20, Salt Lake City, UT
  • 2024 Emerald Cup Masters Pro — April 26, Bellevue, WA
  • 2024 Pittsburgh Pro — May 11, Pittsburgh, PA
  • 2024 Hungary Pro — May 12, Hungary
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Optimum Classic Pro — May 25, Shreveport
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Toronto Pro Supershow — June 9, Toronto, CA
  • 2024 Spain Pro — June 16, Spain
  • 2024 Body Be 1 Classic Pro/Am — June 22, Montgomery, AL
  • 2024 Zhanna Rotar Los Angeles — July TBD, California
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Vancouver Pro — July 13-14, Vancouver, Canada
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Colombia Pro — July 18-21, Colombia
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 Tupelo Pro — Aug. 17, Tupelo, MS
  • 2024 MaxFit Classic Pro/Am — Aug. 17, Fort Walton Beach, FL
  • 2024 Florida Pro — Sept. 7, Sarasota, FL
  • 2024 San Antonio Pro — Sept. 14, San Antonio, TX
  • 2024 UK Pro — Sept. 14-15, UK
  • 2024 Sasquatch Pro — Sept. 21, Federal Way, WA
  • 2024 Legions Masters Pro — Sept. 27, Reno, NV
  • 2024 Legion Pro — Sept. 28, Reno, NV
  • 2024 Poland Pro — Sept. 28, Poland
  • 2024 Bulgaria Pro — Oct. 5-6, Bulgaria
  • 2024 Figure Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Hurrican Pro — Oct. 18-19, St. Petersburg, FL
  • 2024 Musclecontest Brazil Pro — Oct. 18-20, Brazil
  • 2024 Hungary Pro — Oct. 19-20, Hungary
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 Atlantic Coast Pro — Nov. 16-17, Fort Lauderdale, FL
  • 2024 EVLS Prague Pro — Nov. 16-17, Czech Republic

Jennifer Dorie Wins 2023 Bikini Olympia

Bikini

The Bikini division is one of the most active during the year with many shows happening around the world. It is also a deep division with many victories on the Olympia stage. Jennifer Dorie tops the competition having won two of the previous three Olympia titles.

  • 2024 Musclecontest Japan Pro — Feb. 11, Japan
  • 2024 Bikini International — Feb. 29-March 2, Columbus, OH
  • 2024 Arnold UK — March 15-17, Birmingham, UK
  • 2024 Musclecontest Campinas Pro — March 16, Campinas, Brazil
  • 2024 Klash Series Pro — March 30, Orlando, FL
  • 2024 San Diego Pro — March 30, San Diego, CA
  • 2024 District of Taiwan Pro — April 3-4, District of Taiwan
  • 2024 UK Pro — April 6, UK
  • 2024 Charlotte Cup Pro — April 6-7, Charlotte, NC
  • 2024 Wasatch Warrior Pro — April 20, Salt Lake City, UT
  • 2024 Emerald Cup Masters — April 26, Bellevue, WA
  • 2024 Klash Series GRL PWR Pro — April 27, Orlando, FL
  • 2024 China Pro — April 28, China
  • 2024 Korea Pro — May 4, South Korea
  • 2024 Pittsburgh Pro — May 11, Pittsburgh, PA
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Hungary Pro — May 12, Hungary
  • 2024 Kalsh Series Southern USA Pro — May 25, Orlando, FL
  • 2024 Optimum Classic Pro — May 25, Shreveport, LA
  • 2024 Kora Pro — May 26, South Korea
  • 2024 Miami Muscle Beach Pro — June 1, Miami Beach, FL
  • 2024 Nevada State Pro — June 1, Las Vegas, NV
  • 2024 Mile High Pro — June 7-8, Denver, CO
  • 2024 DC Pro — June 8, Alexandria, VA
  • 2024 Italy Pro — June 8-9, Italy
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Dallas Pro — June 15, Dallas, TX
  • 2024 Spain Pro — June 18, Spain
  • 2024 Pro World — June 22, Chattanooga, TN
  • 2024 Italy Pro — June 23, Italy
  • 2024 Indy Pro — June 29, Carmel, IN
  • 2024 St. Petes’ Masters — June 29, St. Petersburg, FL
  • 2024 China Pro — July 5-7, China
  • 2024 Orlando Pro — July 6, Orlando, FL
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 District of Taiwan Pro — July 12-14, District of Taiwan
  • 2024 Republic of Texas Pro — July 13, Austin, TX
  • 2024 Lenda Murray Atlanta Pro — July 13-14, Duluth, GA
  • 2024 Vancouver Pro — July 13-14, Vancouver, Canada
  • 2024 Netherlands Pro — July 13-14, Netherlands
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Colombia Pro — July 18-21, Colombia
  • 2024 Patriot Pro — July 20, Las Vegas, NV
  • 2024 Korea Pro — July 27, South Korea
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 Tahoe Pro — Aug. 10, Stateline, NV
  • 2024 Florida State Masters — Aug. 10, Orlando, FL
  • 2024 Nashville Fit Show Pro — Aug. 17, Nashville, TN
  • 2024 MaxFit Classic Pro/Am — Aug. 17, Fort Walton Beach, FL
  • 2024 World Klash Pro — Aug. 24, Charleston, SC
  • 2024 Tokyo Pro — Aug. 25, Tokyo, Japan
  • 2024 Mexico Pro — Sept. 1, Mexico
  • 2024 Florida Pro — Sept. 7, Sarasota, FL
  • 2024 Battle of the Bodies Pro — Sept. 14, Fort Lauderdale, FL
  • 2024 San Antonio Pro — Sept. 14, San Antonio, TX
  • 2024 UK Pro — Sept. 15, UK
  • 2024 Sasquatch Pro — Sept. 21, Federal Way, WA
  • 2024 Musclecontest Excalibur Pro — Sept. 21, Vitoria, Brazil
  • 2024 Legion Masters Pro — Sept. 27, Reno, NV
  • 2024 Legion Pro — Sept. 28, Reno, NV
  • 2024 France Pro — Sept. 28, France
  • 2024 Southern Muscle Showdown Pro — Oct. 5, Dalton, GA
  • 2024 Italy Pro — Oct. 6, Italy
  • 2024 Bikini Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Hurricane Pro — Oct. 18-19, St. Petersburg, FL
  • 2024 Hungary Pro — Oct. 19-20, Hungary
  • 2024 Musclecontest Vietnam Pro — Oct. 19-20, Vietnam
  • 2024 Masters Ultimate Grand Prix Pro — Oct. 26, Boca Raton, FL
  • 2024 Musclecontest Irongames Pro — November TBD, California
  • 2024 Korea Natural Pro — Nov. 2, South Korea
  • 2024 Musclecontest Philippines Pro — Nov. 2, Philippines
  • 2024 Poland Pro — Nov. 3, Poland
  • 2024 Musclecontest Fitpirea Pro — Nov. 9-10, Piracicaba, Brazil
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 Atlantic Coast Pro — Nov. 16-17, Fort Lauderdale, FL
  • 2024 EVLS Prague Pro — Nov. 16-17, Czech Republic
  • 2024 Finland Pro — Nov. 23, Finland
  • 2024 Japan Pro — Nov. 24, Japan
  • 2024 Musclecontest Brazil Pro — Nov. 29-Dec. 1, Brazil
  • 2024 Spain Pro — Nov. 30-Dec. 1, Spain
  • 2024 District of Taiwan Pro — Dec. 6-8, District of Taiwan
  • 2024 Argentina Pro — Dc. 14-15, Argentina
Image courtesy of Instagram (@franciellemattos)

Wellness

The Wellness division was the final addition to the Olympia with the first show coming in 2021. Francielle Mattos has been at the top since its inception and she will look to make it four wins in a row come October.

  • 2024 Wellness International — Feb. 29-March 2, Columbus, H
  • 2024 Arnold UK Pro — March 15-17, Birmingham, UK
  • 2024 Sampsons Showdown Pro — March 23, Las Vegas, NV
  • 2024 Arnold Brazil Pro — April 5-7, Sao Paulo, Brazil
  • 2024 Charlotte Cup Pro — April 6-7, Charlotte, NC
  • 2024 Vancouver Island Showdown Pro — April 20, Victoria, Canada
  • 2024 Emerald Cup Masters Pro — April 26, Bellevue, WA
  • 2024 Pittsburgh Pro — May 11, Pittsburgh, PA
  • 2024 Spain Pro — May 12, Spain
  • 2024 New York Pro — May 18, Teaneck, NJ
  • 2024 Mexico Pro — May 18, Mexico
  • 2024 Poland Pro — May 25, Poland
  • 2024 Korea Pro — May 26, South Korea
  • 2024 Miami Muscle Beach Pro — June 1, Miami Beach, FL
  • 2024 Italy Pro — June 8-9, Italy
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Southern Cal Pro — June 15, California
  • 2024 Spain Pro — June 16, Spain
  • 2024 Tanji Johnson Pro — June 22, Tacoma, WA
  • 2024 Argentina Pro — June 29-30, Argentina
  • 2024 Musclecontest Brazil Pro — July 6, Brazil
  • 2024 Mr. Big Evolution Pro — July 7, Estoril, Portugal
  • 2024 Republic of Texas Pro — July 13, Austin, TX
  • 2024 Lenda Murray Atlanta Pro —July 13-14, Duluth, GA
  • 2024 Netherlands Pro — July 13-14, Netherlands
  • 2024 Chicago Pro — July 18-20, Chicago, IL
  • 2024 Colombia Pro — July 18-21, Colombia
  • 2024 Musclecontest Brazil Pro — July 20, Curitiba, Brazil
  • 2024 Tampa Pro — Aug. 1-3, Tampa, FL
  • 2024 Texas Pro — Aug. 10, Irving, TX
  • 2024 Sin City Showdown Pro — Aug. 24, Las Vegas, NV
  • 2024 Heart of Texas Pro — Sept. 7, Dallas, TX
  • 2024 UK Pro — Sept. 15-16, UK
  • 2024 Legion Masters — Sept. 27, Reno, NV
  • 2024 Legion Pro — Sept. 28, Reno, NV
  • 2024 Argentina Pro — Sept. 29-30, Argentina
  • 2024 Bulgaria Pro — Oct. 5-6, Bulgaria
  • 2024 Wellness Olympia — Oct. 11-12, Las Vegas, NV
  • 2024 Romania Muscle Fest Pro — Nov. 9-10, Romania
  • 2024 Ben Weider Natural Pro — Nov. 15-16, Alexandria, VA
  • 2024 EVLS Prague Pro Wellness — Nov. 16-17, Czech Republic
  • 2024 Colombia Pro — Nov. 28-Dec. 1, Colombia
  • 2024 Musclecontest Brazil Pro — Nov. 29-Dec. 1, Brazil
Image courtesy of Instagram (@mrolympiallc)

Pro Wheelchair

The rematch is on between Karol Milewski and Harold Kelley. The Olympia has been dominated by Kelley since the beginning but Milewski was able to defeat the reigning champion in 2023.

  • 2024 Arnold Wheelchair — Feb. 29-March 2, Columbus, OH
  • 2024 Arnold UK — March 15-17, Birmingham, UK
  • 2024 Toronto Pro Supershow — June 9, Toronto, Canada
  • 2024 Wheelchair Olympia — Oct. 11-12, Las Vegas, NV

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

6 Best Knee Sleeves For Powerlifting & Compression of 2024 (Tested & Reviewed)

By
Austin Letorney
-
Best Knee Sleeves
Dylan Wolfinger Testing Best Knee Sleeves

The best knee sleeves can greatly enhance compression and support for all those big lifts.

Our knees may be tough joints, as they do support our large frames all day after all, from standing up and sitting down, to walking to and from our cars, the knees are responsible for everything. But even the strongest things start to wear down and that loss of stamina could lead to imbalances and poor support ultimately leading to injury. Knee sleeves are incredibly useful tools when it comes to weightlifting, powerlifting, and Strongman, where so much load is compressed onto your poor knee joints.

We’ve put together a list of the Best Knee Sleeves for 2024 to help with your powerlifting, bodybuilding, and other lifting needs. The right sleeves can help you feel less vulnerable and stronger to tackle all of those big lifts.

Best Knee Sleeves For 2024

Best Overall Knee Sleeve

The best overall knee sleeve will work to offer great compression and support and allow for functional movements and more endurance based workouts, while still being useful for heavy lifts.

Iron Bull Strength 7mm Knee Sleeves

Iron Bull 7mm Knee Sleeves

Iron Bull 7mm Knee Sleeves

Premium 7mm knee sleeves, meticulously crafted for the discerning athlete who demands only the finest in support and quality.
Check out Iron Bull Strength

Iron Bull Strength 7mm Knee Sleeves are known for their thick neoprene material, which provides a good amount of extra support and compression to the knee joint. The contoured design of the sleeves ensures a snug fit, preventing them from slipping or sliding during heavy lifts, such as squats. These knee sleeves are made with durable neoprene material, making them suitable for heavy use.

They are versatile and can be used for powerlifting, weightlifting, crossfit, and other heavy lifts, as they are also approved by organizations like USPA, USAPL, IPF, and IWF. Iron Bull knee sleeves are available in various sizes, providing options for lifters of all body types. 

Pros

  • Great support
  • Increased weight and reps
  • Comfortable
  • Once on you do not even notice them

Cons

  • Stiff at first
  • Can be difficult to get on/off

Price: $95.00

See our full Iron Bull Strength 7mm Knee Sleeves review.

Best Knee Sleeve For Squats

Squatting can cause real discomfort at times, especially with your knees responsible for holding and moving so much weight while you are in that power rack. The best knee sleeves for squats will help with pain and swelling so you never have to halt those PRs.

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Shop SBD

SBD is a popular brand for knee sleeves, as they offer a truly great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.

Pros

  • Top-tier product in terms of quality and longevity
  • Very effective design from elite athletes and other professionals
  • Fully approved for competitive use is a huge plus

Cons

  • This sleeve is on the expensive side
  • Only available through their website

Price: $82.50

See our full SBD Knee Sleeves review.

Best Bodybuilding Knee Sleeve

The best bodybuilding knee sleeves will work to provide support for those movements essential to sculpting and toning without the fear of injury or unwanted knee pain.

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Shop SBD

SBD is making the list again as they offer a truly great compression sleeve with their 7mm knee sleeve. These are the market leading knee joint support products for strength sports and strength training by top athletes. Designed to minimize the risk of injury while also aiding in performance, helping you to get those few extra reps in and get a little closer to muscular failure, these knee sleeves are perfect for bodybuilding. This is why SBD’s registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is perfect for building up those tree trunk legs.

Pros

  • Top-tier product in terms of quality and longevity
  • Very effective design from elite athletes and other professionals
  • Fully approved for competitive use is a huge plus

Cons

  • This sleeve is on the expensive side
  • Only available through their website

Price: $82.50

See our full SBD Knee Sleeves review.

Best Knee Sleeve For Powerlifting

Powerlifters are always putting their bodies under immense amount of stress with massive weight and the same movements. The best knee sleeves for powerlifting will provide comfort, support, and durability for all of those massive lifts.

Iron Bull Strength 7mm Knee Sleeves

Iron Bull 7mm Knee Sleeves

Iron Bull 7mm Knee Sleeves

Premium 7mm knee sleeves, meticulously crafted for the discerning athlete who demands only the finest in support and quality.
Check out Iron Bull Strength

Iron Bull Strength 7mm Knee Sleeves make the list again, as they are well known for their thick neoprene material, which provides extra support and compression to the knee joint. When you are powerlifting, there is a lot of pressure on the knee joints, and that means finding the right pair of knee sleeves is absolutely crucial. The contoured design of the sleeves ensures a snug fit, preventing them from slipping or sliding during heavy lifts, such as squats, and part of the reason they were chosen for the best knee sleeves for powerlifting.

Iron Bull Strength 7mm knee sleeves are made with durable neoprene material, making them suitable for heavy use, so you can PR no problem. Iron Bull knee sleeves are available in various sizes, providing options for lifters of all body types, whether you are a 400lb powerlifter or a 100lb powerlifter, there is a size for you. They are also approved by organizations like USPA, USAPL, IPF, and IWF, so you can use these sleeves during competition.

Pros

  • Great support
  • Increased weight and reps
  • Comfortable
  • Once on you do not even notice them

Cons

  • Stiff at first
  • Can be difficult to get on/off

Price: $95.00

Check out our full Iron Bull Strength 7mm Knee Sleeves.

Best Knee Sleeve For Warmth & Compression

The right knee sleeve for warmth and compression will be comfortable and make you feel as though you are getting everything you want and more out of a great knee sleeve to aid in all things exercise related for better support, blood flow, and protection.

Gymreapers 7MM Knee Sleeves

Gymreapers 7MM Knee Sleeves

Gymreapers 7MM Knee Sleeves

Gymreapers 7MM Knee Sleeves are comfortable and versatile great for compression, comfort, warmth, and overall support.
Shop Gymreapers

Gymreapers 7MM Knee Sleeves make the list again as they are perfect for those seeking comfort, compression, and warmth after a workout. Working to reduce knee strain and pain, what you will find are that these sleeves don’t sacrifice any range of motion for those big lifts. Reinforced stitching and flexible neoprene material allow for increased blood flow and better mobility perfect for lifting, recovery, injury prevention, and a host of strength sports.

Pros

  • Great for compression and comfort
  • Reinforced stitching works well for quality and durability
  • Flexible neoprene material allows for ease and versatility

Cons

  • A little pricey compared to others
  • Sizing chart may be a little off

Price: $49.99

Best Knee Sleeves for Mobility

When it comes to finding the right knee sleeves, sometimes you may find them to be too stiff, inhibiting mobility and really making it hard to achieve a full range of motion.

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve

SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Shop SBD

SBD is a popular brand for knee sleeves, as they offer a truly great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.

Pros

  • Top-tier product in terms of quality and longevity
  • Very effective design from elite athletes and other professionals
  • Fully approved for competitive use is a huge plus

Cons

  • This sleeve is on the expensive side
  • Only available through their website

Price: $82.50

Check out our full SBD Knee Sleeves review.

Benefits

Knee sleeves have the potential to greatly influence your lifts and give you confidence in knowing you are protecting those vulnerable joints. Benefits of knee sleeves include:

  • Add nice compression: By adding compression, you work to reduce pain and decrease swelling.
  • Increase blood flow: This will boost blood circulation for better movements and less pain in those vulnerable joints by preventing lactic acid build up (1).
  • Ensure efficient recovery: More healthy blood and oxygen flow, with less lactic acid build up, leads to better recovery for faster bounce back (2).
  • Support muscles: Knee sleeves support the muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve athletic performance (3).
  • Prevents future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.

Choosing The Right Ones

When looking at the right knee sleeve, you want to look at a number of factors including:

  • Fit

Your knee sleeve should fit just right and be snug. You don’t want it to be too tight so that it restricts movement and blood flow, but you also don’t want it to be too loose so it doesn’t give you the most in terms of intended use. The right fit will be snug and comfortable while also feeling supportive.

  • Material

Looking for comfortable material is vital because you are moving and working out in this sleeve constantly. You don’t want to suffer through some uncomfortable and hard to use material. Finding the best option may require trial and error for comfort but the right one is out there.

  • Padding

Depending on the knee sleeve, the right amount of padding can ensure comfort and fit, and while some may be bulky, there are those more sleek looks that still provide great padding and support. This can affect your mobility and overall movement.

  • Size

Knee sleeves typically come in 3mm, 5mm, and 7mm and knowing which one will work for you is important when looking to choose. A 3mm sleeve is great for those endurance athletes since it is lighter and helps with the necessary movements. For those all around fitness folks, a 5mm sleeve works great for it is thick but still allows for proper movements with physical activity. Finally, the 7mm sleeve offers additional support and is used by heavy lifters who rely on their knees to hold a lot of weight.

Category Product Price
Best Overall Knee Sleeves Iron Bull Strength 7mm Knee Sleeves $95.00
Best Knee Sleeves for Squats SBD 7mm Knee Sleeves $82.50
Best Bodybuilding Knee Sleeves SBD 7mm Knee Sleeves $82.50
Best Knee Sleeves for Powerlifting Iron Bull Strength 7mm Knee Sleeves $95.00
Best Knee Sleeves for Warmth and Compression Gymreapers 7mm Knee Sleeves $49.99
Best Knee Sleeves for Mobility SBD 7mm Knee Sleeves $82.50

Knee Sleeves vs. Knee Braces vs. Knee Wraps

Now, there is a lot of confusion over knee sleeves, knee wraps, and knee sleeves. All three different knee protection devices, and people get them mixed up. However, they are very different, so let’s take a look at each of them and dispel any confusion.

Knee Sleeves

  • Slip on/off
  • Good compression for lifting

Knee Braces

  • Can be slip on or velcro typically
  • Good for holding knee joint in place and providing compression for daily tasks
  • Not good under heavy loads

Knee Wraps

  • Wrap around the knee joint
  • Good compression for lifting, can be adjusted to be tighter/looser
  • Can take awhile to get on/off in between sets

How We Choose

When looking at the best knee sleeves, we first made sure the overall quality of the sleeve was there. You deserve to have the best quality knee sleeve possible and the material and durability are what matter most, especially with the wear and tear brought on by exercise. We then look at the additional features like padding, overall fit and feel, and any other additional bonuses that come with the respective knee sleeve. We finally look at price. We know fitness equipment can get expensive but it is important to find the right knee sleeve at an affordable price.

FAQ Section

knee sleeves

What is the best option?

SBD 5mm Weightlifting Knee Sleeve. This amazing weightlifting piece of equipment is designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use.

Is a sleeve the same as a brace?

Knee sleeves are not knee braces as sleeves work to provide compression and support to the knee and surrounding muscles, tendons, and ligaments during exercise or everyday activities to protect this vulnerable joint.

How tight should my sleeves be?

You want your knee sleeve to be a firm fit while not totally limiting and restricting blood flow. Too tight can be uncomfortable and too loose just won’t do what it is supposed to.

Wrap Up

The best knee sleeves will work wonders on your knee pain by offering support and stabilization all while boosting confidence and promoting more weight in your lifts. Don’t let vulnerable joints or imbalanced muscles take away from what could be a quality lift. Check out these best knee sleeves for maximum comfort and support and keep yourself as safe as possible while still seeing big gains.

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. 

References

  1. Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
  2. Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
  3. Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)
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