Transparent Labs is renowned for its commitment to high-quality products, avoiding questionable ingredients like dyes, artificial sweeteners, and harmful additives. Grass-fed whey protein powders, creatine monohydrate powders, and branched-chain amino acid (BCAA) supplements are among their most popular products. This article zeroes in on their best-selling BCAA Glutamine product, specially formulated for muscle repair and recovery.

The well-documented benefits of BCAAs make them invaluable to minimize delayed-onset muscle soreness. By incorporating l-glutamine, Transparent Labs BCAA Glutamine adds an extra layer to this product’s potential success.

In this Transparent Labs BCAA Glutamine review, our team of personal trainers, CrossFit coaches, weightlifting competitors, and registered dietitians breaks down the ingredients, taste, solubility, and effectiveness to assist you in determining the product’s true worth.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Key Takeaways

• Every serving contains five active ingredients formulated to stimulate muscle protein synthesis, alleviate muscle fatigue, reduce post-workout soreness, boost post-workout muscle growth, and enhance performance.
• Contains zero colored dyes, unnecessary fillers, artificial sweeteners, or harmful additives.
• Suitable for vegan (made with fermented vegan BCAAs) and gluten-free diets.

Transparent Labs BCAA Glutamine Pros

• All active ingredients are included in clinically effective doses, maximizing your chances of reaping their benefits.
• As the name suggests, this BCAA supplement has a transparent ingredient list. It is also third-party lab tested, ensuring you receive a safe product containing exactly what is stated on the label.
• The four unique flavor options can help keep your taste buds refreshed and prevent monotony.

Transparent Labs BCAA Glutamine Cons

• It is pricier compared to alternative BCAA products, making it potentially unsustainable for some budgets.
• The flavors come off as too sour for some customers. If you don’t like tart beverages, you may want to try another BCAA supplement with sweeter or milder flavors.
• It includes stevia, a natural sweetener that may lead to digestive discomfort in some people.

Transparent Labs BCAA Glutamine Specs

Price per serving	$1.33
Flavors	Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch
Amount of BCAAs per serving	8 grams
BCAA ratio	2:1:1
Amount of l-leucine per serving	4 grams
Amount of l-isoleucine per serving	2 grams
Amount of l-valine per serving	2 grams
Additional ingredients	Glutamine, coconut water, citric acid, stevia, tartaric acid, calcium silicate, silicon dioxide
Third-party tested	Yes

Transparent Labs BCAA Glutamine Rating

The Breaking Muscle staff has researched over 50 BCAA products and tested more than a dozen. We’ve acquired a reliable understanding of their comparative strengths and weaknesses by analyzing their taste, the cost per serving, the amount of BCAAs offered per serving, and whether or not they’re third-party tested.

Here’s how we rated Transparent Labs BCAA Glutamine:

Factor	Rating (out of 5)
Price per serving	4
Formulation	4
Available flavors	3
Taste	3
Solubility	5
Side effects	5
Third-party testing	5

Transparent Labs BCAA Glutamine Review

With numbers like those you’re probably wondering why this product rates so highly in several key areas. Without further ado, let’s delve into the details to answer all your burning questions.

Price Per Serving

Each 1.28-pound tub of Transparent Labs BCAAs costs around $39.99 when making a one-time purchase. With 30 scoops per tub, each serving costs $1.33. The company website offers a monthly subscription that gives you a 10 percent discount on the total price, plus free shipping. If you subscribe, the product cost comes to around $35.99, and each serving is $1.20.

In comparison, XWERKS Motions BCAAs are priced at $1.63 per serving, while Jacked Factory BCAA Powder is available at $0.67 per serving at the time of this writing. Since Transparent Labs BCAA Glutamine falls in the middle of other BCAA supplements we’ve tried, we gave it 4 out of 5 stars.

Formulation

Transparent Labs uses clean, simple, effective ingredients in this product, earning it a solid 4 out of 5 rating for formulation. Active ingredients include a BCAA 2:1:1 ratio of leucine (four grams), isoleucine (two grams), and valine (two grams). These are complemented by five grams of glutamine and one gram of coconut water powder, supplying electrolytes. 

BCAAs are essential amino acids (EAAs) that you must consume through food since the body doesn’t make them. Of the three BCAAs, leucine is most notably a key regulator of muscle protein synthesis, needed to build muscle. (1) The suggested “threshold” for leucine intake is often cited as two to three grams daily to maximize muscle building. (1) However, individual dietary needs may vary, and it’s advisable to consider overall protein intake and dietary sources.

Valine and isoleucine aren’t as involved in muscle protein synthesis, but take on other roles. Valine helps stimulate muscle regeneration and is involved in energy production. Isoleucine supports glucose (sugar) uptake by muscle cells to be used for energy. This could help improve muscular stamina and improve endurance during a workout. 

Glutamine is an addition unique to this product. As the most concentrated amino acid in the human body, it’s crucial for cell function and growth. (2) By enhancing protein synthesis and muscle tissue development, glutamine aids in muscle building and recovery. (2)

One gram of coconut water provides electrolytes, including sodium, potassium, and magnesium. These minerals help regulate fluid balance, nerve function, and muscle contractions. Since you sweat and lose electrolytes during prolonged exercise, electrolytes are important for maintaining proper hydration for optimal physical performance. 

Additional ingredients consist of citric acid for preservation and flavor, natural flavors, stevia for sweetness, tartaric acid for flavor and sourness, and calcium silicate along with silicon dioxide to prevent caking and clumping. 

Stevia is a natural, zero-calorie sweetener commonly used in food, drinks, and supplements that may cause gastrointestinal discomfort in some individuals. Certain components of stevia that are not fully absorbed in the upper digestive tract reach the colon, where they then undergo fermentation, potentially leading to mild gas and bloating.

Available Flavors

The Transparent Labs website offers a selection of four flavors: Sour Green Apple, Tropical Punch, Strawberry Lemonade, and Blue Raspberry. This variety allows you to rotate between flavors, so you don’t get bored. However, we’ve tried other BCAA supplements that offer an even larger range of flavors. For example, Xtend Original BCAA Powder is available in 18 flavors on Amazon, and Optimum Nutrition Essential Amino Energy comes in 10 flavors.

Since the number of flavors available in Transparent Labs BCAA Glutamine is relatively small compared to the competition, we rated it 3 out of 5 stars here.

Taste

Our expert tester wasn’t thrilled with the Strawberry Lemonade flavor of this BCAA supplement, rating this category a 3 out of 5. She described it as bitter with an unfortunate aftertaste, so diluting it with additional water could help reduce the bitterness. Again, we only tested the Strawberry Lemonade, so your experience may vary depending on the flavor you choose.

It’s important to note that customer reviews on the company website are mixed regarding taste. Like our product tester, some aren’t blown away, but others seem to like it. One customer who approves of the taste says, “Tried a few times, the taste of strawberry lemonade is refreshing and it does boost my energy during the workout!” As taste is subjective, determining your preference for this product may require a personal trial.

Solubility

Transparent Labs BCAA Glutamine shines in the area of solubility, earning it a high rating of 5 out of 5. When mixed with liquid, our Breaking Muscle tester noted it dissolved well and didn’t leave behind any clumps or floaties. This is where the non-caking agents included in this product come into effect, delivering a smooth, well-dissolved amino acid supplement. 

Potential Benefits and Side Effects

BCAAs may offer an extended sense of energy and increased time to muscle fatigue, meaning you can train harder for longer. Additionally, BCAAs may reduce muscle damage, inflammation, and DOMS after a workout, so you can get back to training faster. Finally, BCAAs may support the preservation of lean mass during times of fat loss, indirectly supporting weight loss. 

The benefits of BCAA supplements are highly dependent on your diet. If you eat enough protein through food or a quality protein powder, your health benefits from additional BCAAs may be limited. Amino acids are the building blocks of protein, therefore a high-protein diet delivers adequate amounts of BCAAs. 

Our product tester didn’t experience any negative side effects while using this product. When taken in appropriate doses, BCAAs are generally safe. Following the recommended dosage instructions on the product label is advised for safety and effectiveness. 

That said, it’s always important to talk with your doctor before starting a new supplement, especially if you have a pre-existing medical condition or are taking prescribed medications.

Third-Party Testing

All Transparent Labs products are third-party tested, and we gave their BCAA product a perfect 5 out of 5 here. Third-party testing is crucial for athletes who value product quality, safety, and transparency. On the Transparent Labs website, customers can conveniently access certificates of composition and certificates of analysis. These documents provide detailed information about the quantities of active ingredients in each product, along with the results of testing for harmful microbes and heavy metals.

Customers who purchase Transparent Labs BCAA Glutamine can rest easy knowing the product includes what’s on the label and doesn’t contain potentially harmful amounts of heavy metals or contaminants. 

Transparent Labs BCAA Glutamine vs. XWERKS Motion

Transparent Labs BCAA Glutamine and XWERKS Motion may both be BCAA supplements, but they have many differences. Unlike BCAA Glutamine, which only includes two grams of carbs, Motion contains 25 grams of cluster dextrin carbohydrates, which are rapidly absorbed and may enhance physical performance and endurance. Customers using XWERKS Motion may feel more energized due to its carb content. 

On the other hand, BCAA Glutamine contains eight grams of BCAAs, while Motion only includes three grams. Unfortunately, XWERKS uses a blend of BCAAs, so it’s unclear how much of each BCAA you are getting per serving. However, with only three grams total, it’s unlikely each scoop contains the two to three grams of daily leucine known to maximize its muscle-building benefits. They both have a BCAA ratio of 2:1:1, which research suggests is ideal for exercise performance. (3)

Furthermore, XWERKS Motion is only available in one flavor (raspberry lemonade), compared to the four flavors available for Transparent Labs BCAA Glutamine. All Transparent Labs products are third-party tested, but there is no mention of third-party testing on the XWERKS Motion product page. Finally, Motion is more expensive, costing around $1.63 per serving, compared to BCAA Glutamine, which costs $1.33 per serving at the time of writing. 

Transparent Labs BCAA Glutamine Customer Reviews

The product currently isn’t available on Amazon, however, customer reviews on the Transparent Labs website are positive, with a customer rating of 4.7 out of 5 stars. 

One satisfied customer writes, “I’m so excited and happy with my BCAAs. The flavor is amazing! And it’s working wonders on my sore body.” Another customer noticed improvements in muscle recovery and said, “It gives me adequate energy to push myself even further. I have no recovery pain at all, my muscles are at ease & I can go day after day.”

Customers who were less satisfied with the product generally disliked the taste. One verified customer says, “I’ll likely try a different flavor than blue raspberry, as I can’t say it tastes excellent.” Another writes, “I like the fruit punch as the strawberry lemonade was way too sour.” While the flavor was unfavorable for some, most didn’t mind the sour taste and some even described it as refreshing. 

Final Verdict: Is Transparent Labs BCAA Glutamine Worth It?

Transparent Labs BCAA Glutamine has a lot to offer, with eight grams of BCAAs, five grams of glutamine, and a dose of electrolytes. Depending on your overall diet and training regimen, this product could help you reduce muscle fatigue, improve endurance, and build lean muscle mass. At $1.33 per serving, it’s not the most affordable workout supplement, but the third-party testing and clinically effective doses might make it worth the investment. 

FAQs

Research

1. Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Nov 24, 2023, from https://doi.org/10.1123/ijsnem.2020-0356
2. O’Connell TM. The Complex Role of Branched Chain Amino Acids in Diabetes and Cancer. Metabolites. 2013; 3(4):931-945. https://doi.org/10.3390/metabo3040931
3. Gervasi M, Sisti D, Amatori S, et al. Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high-intensity endurance cycling tests. J Int Soc Sports Nutr. 2020 Jan 20;17(1):6. doi: 10.1186/s12970-020-0337-0. PMID: 31959202; PMCID: PMC6971972.

Did you know today is National Respawn Day?

This is definitely true and not a holiday that I just made up.

Okay, I did make it up, and it doesn’t matter what day it is – you’ve decided you want to try again (that’s awesome! .) And you want to find a way to make changes that stick this time.

Luckily, whether this is the first time you’ve had to respawn or the 50th, you’re in the right place.

I’m going to share the same step-by-step strategy we’ve used to help 15,000+ nerds restart their fitness journey in our Coaching Program, and we’re gonna have a tiny bit of fun along the way.

Here’s what we’ll cover:

Why It’s Okay to Start Again

So you already bailed on a goal or habit or routine this year.

Welcome to the club.

It’s called “being human!”

There are 8 billion of us.

Statistically speaking, MOST people have already abandoned the resolutions they’ve set for the year, and it’s no wonder! Behavior change is a complex process. ^[1]

We all start with hopes and dreams for what we can accomplish, but then we encounter this ugly thing called “reality.” We find out that maybe we picked the wrong goal, or we tried to do too much, or life managed to get in the way.

This is amazing news!

I like to think of life like a giant video game, which means we’ll need to get comfortable with running up against a challenge, dying, starting over, and trying again! That’s what makes a game actually fun.

As the saying goes, “Success is moving from failure to failure without a loss of enthusiasm.” So, congrats for already finding a strategy that doesn’t work for you right now.

Let’s get to work on fixing that!

First step’s first…

STEP 1: FORGIVE YOURSELF

We’re often our own worst critic and our own worst enemy.

When we stumble at a task or goal, that voice in our head will very quickly point out all the things we’ve done wrong or how we’ve screwed up.

We might call ourselves a nasty name, or berate ourselves for not having enough discipline.

There’s another way to think about this:

• You discovered a strategy or tactic that doesn’t work for you! For example, if you went Keto and bailed, great! That’s a diet that doesn’t work for you. I personally love carbs, so Keto sounds terrible to me too!
• Treat the voice in your head like a roommate. You just both happen to occupy the same brain. Just because our brain thinks something doesn’t mean it’s true! I like to imagine my thoughts came from Chaz, a weird roommate. He means well but he doesn’t always know what he’s talking about. Also, he has a ferret.
• It’s also possible the strategy or tactic is still USEFUL, just in a different context. For example, if you tried calorie counting, and it didn’t work, that doesn’t necessarily mean we have to throw out that tactic FOREVER. But we need to figure out why it wasn’t a good fit for us RIGHT NOW – so we can learn from it.

You’re reading this, which means you’re trying to improve your life.

You found a few methods that don’t work for you.

And you’re ready to try again.

This is amazing and should be celebrated.

As NF Coach Matt explains in the video below, “self-compassion” is really important when attempting to fulfill New Year’s resolutions:

STEP 2: ASK WHAT WENT WRONG?

So, you conducted an experiment with your goals for this year, and you did not get the results you were expecting.

That’s neither a good nor a bad thing. Like any other experiment, it just… IS. You had a hypothesis (“I am going to stick with THIS diet, and THIS workout plan”), and that turned out to not be true.

Great! That’s information we can use, my scientist friend.

Let’s write down specifically what your experiment entailed. 

What were you trying to do.

• “I was going to run a mile each morning.”
• “I was going to eat strictly Paleo every day.”
• “I was going to transform into a mythical phoenix.”

Look at your list: this is a combination of variables that don’t work for you right now.

IMPORTANT POINT: Learning from the millions of people who have come through Nerd Fitness over the past decade, my guess is that your experiment didn’t work out for one of two reasons:

#1) You built an idealized goal for a romanticized view of life:

Life is chaos, and we all have a lot going on. When we expect to have a beautifully organized schedule, our kids won’t get sick, and work won’t run late…we’re setting ourselves up for failure.

And when we set our expectation at “perfect adherence to the plan,” one missed day can be enough to derail our progress completely.

Fortunately, as John Steinbeck wrote, “Now that you don’t have to be perfect, you can be good.” Perfection is a trap, so we’re instead going to focus on being pretty good, most of the time.

We need a plan that fits into the chaos that is life, and is not built for a perfectly clear schedule! Those don’t exist.

#2) You tried to change ALL the things:

• Your goal was 1,800 calories a day instead of your normal 3,000.
• You tried to run 7 days a week when you don’t exercise at all now.
• You said you were going to write 5,000 words a day but don’t write normally.

Instead of changing all the things completely or not changing anything, what if we changed a few things, a tiny bit?

We’re never going to get everything done, certainly not all at once. So like a video game, we need to stop trying to fight 10 level-100 dragons at the same time when we’re a wimpy level-1 wizard!

We need to pick ONE target, that’s our level, and then as we level up and get stronger, tackle bigger monsters.

So, let’s try to do less with our next experiment, okay? It’s better to laser-focus on building ONE new skill than it is to attempt to change so many things at once that we end up in the same place we started!

STEP 3: CHANGE A VARIABLE IN YOUR EXPERIMENT

You’re reading this guide, which would lead me to believe you’re interested in trying to lose weight, build muscle, and/or get in shape.

To avoid getting the same results, we need to change the variables in the experiment.

You know, science!

Remember, any good experiment has accurate measurements for the factors they are changing! You don’t just put “some uranium” in a nuclear reactor. You know the exact amount.

For your next attempt consider adjusting one of the following:

#1) Change the exercise variable: 

Did you enjoy the exercise you attempted? If you discovered that you hate running, great! Never do that again. “Exercise sucks,” so I would pick something that sounds more fun.

Did you try to exercise 5 days a week for 60 minutes a day? What if you instead decided to go for a 5-minute walk every day to practice the habit first, and then increased the difficulty?

#2) Try a substitution rather than addition: 

ADDING a brand new exercise routine into an already busy schedule can be really challenging. The same might be true with severely restricting your calories, which can be really uncomfortable and make you hangry and angry.

Let’s try this instead: Substitution! Here are three examples:

• Making healthy swaps with our diet: How you eat is 80-90% of the weight-loss equation, and you’re already eating every day. So focus on substituting a vegetable for fries once a week, or swapping sparkling water for soda. You can also keep a food journal and change up your breakfast twice a week.
• Temptation bundling: combine an exercise/activity you want to do with an activity we already love: Listening to a great audiobook, but only when we’re out for a walk or on the treadmill, or joining a friend on a bike ride (to a winery or pub!).
• Do ONE activity mindfully every day: meditation is amazing for developing the skill of being present and cultivating awareness, but it might be tough for us to set aside 20 minutes to sit alone with our thoughts. So why not practice being mindful during something you’re already doing! Practice mindfulness while brushing your teeth or washing the dishes in the sink. No extra time required, all of the benefits!

#3) Adjust your “win scenario”:

I get it. You were able to train in your home gym for the first few weeks of this year, going for at least an hour.

But THEN…work got busy. And you only had 30 minutes, which wasn’t enough time to get through your workout. So why not set the win scenario at “30 minutes,” or “15 minutes,” or “1 exercise”? Lower the bar!

This is not an on-off switch. It’s a dial that we can turn UP or turn DOWN based on how busy our life is that day:

Let’s imagine we’re on a 10-year journey, and we’re trying out all sorts of tactics, strategies, and rate of change to see what works best for us.

Doing your workout today is not nearly as important as building a routine of working out that fits into your life for the next decade.

We can stop asking, “Do I have time for my workout” and instead ask “What workout do I have time for?”

There’s nothing that says “a workout must be 60-minutes in a gym.”

A 5-minute walk with your kids. A 10-minute circuit workout between Zoom calls.

It all counts!

Example: if you roll out your yoga mat for 1 set of 1 exercise, it counts as a win. Doesn’t matter if you did a full hour-long workout or a 5 minute set of push-ups.

Feel free to turn the dial all the way down when life gets really busy, just don’t turn it off.

STEP 4: RESPAWN and try again

When you play a challenging video game, you’re going to die. A lot. (I died literally thousands of times when playing Hollow Knight, one of my favorite games in recent memory).

What happens after you die in a game?

You respawn, and try again!

You’ve learned a new tactic or pattern. You have a new technique. You’ve uncovered a secret. You also have all the knowledge of every past attempt. You’ve also just gotten better. So you try, again.

And again.

And again.

And then you succeed, and that works for a while. Until it stops working. And then you change your tactics again and keep going.

There’s no shame in trying something that doesn’t work when it comes to our health. Life is one giant experiment, we’re all disasters, and we’re all doing our best!

Here’s Joe, who made dozens of attempts to get fit until he changed the right variable and got results:

We have hundreds of stories of normal people who kept struggling to find the thing that would work for them, but they kept reading and they kept trying, and then finally – something clicked.

And that next attempt is the one that changed their life’s path.

This next attempt might be the one that works for you too!

Keep trying differently, keep failing differently.

You can do this!

STEP 5: SUPERCHARGE YOUR RESULTS

I know hacking your experiments to get better data isn’t exactly “scientifically smart” or “morally responsible,” but I’m the one writing this guide and we’re all friends here, right?

Once you start your new experiment, here’s how you can stack the deck in your favor:

#1) Write everything down. Write down your workouts. Write down what you eat. Treat it like a science experiment, and you’re collecting data! Plan ahead. Be PRO-active (“I will do Strength Training Workout A at 4pm and tonight I’ll have roasted chicken and bacon-wrapped asparagus) instead of RE-active (“What should I do for exercise right now?” and “Ah, what’s for dinner? Oooh, Burger King!”)

For more strategies here, check out our guide Tracking Your Fitness Progress.

#2) Recruit allies to your team. Don’t go this alone, as you’re more likely to succeed based on the people you spend time with and hang around. So recruit allies. Start spending more time with people that empower you (even virtually), rather than people that enable you and drag you down. Join a running group online. Find a lifting “accountabilibuddy,” or someone you can check in with.

We have a free Nerd Fitness Facebook group with thousands of people ready and willing to support you!

#3) Hire a professional. There are two types of coaches worth the investment:

• An in-person trainer if you are looking to supercharge your form on specific exercises like Olympic lifts, squats, deadlifts, etc. An in-person trainer can be good for people who need the accountability of somebody they’ve paid to meet them in the gym. Here’s how to find a good trainer!
• An online coach that represents mobile, worldwide accountability. I’ve had a coach for years and it’s changed my life. Knowing that I have a workout and nutrition strategy to follow each day helps simplify the process for me. Less thinking. More doing.

As Coach Matt explains below, sometimes “outsourcing” help can be a real game-changer when trying to get in shape (or back in shape):

GET BACK IN THE FIGHT

An old mandrill named Rafiki once taught me: “Yes, the past can hurt. But you can either run from it, or learn from it.”

Okay maybe he taught that to Simba in The Lion King, but I too learned the same lesson:

TO RECAP:

#1) Forgive yourself. You wouldn’t talk to somebody else the way you talk to yourself. So have some freaking compassion! You’re trying.

#2) Identify what experiment you JUST tried. Write down what you believe went wrong over the past few weeks. Congrats – you found a strategy that doesn’t work.

#3) Pick a new path, try a different variable. A good scientist meticulously tracks their data and writes down their hypothesis. I would change one of the following:

• Exercise: do less – focus on building the routine and doing it consistently. Here’s how to exercise in a way that doesn’t feel like exercise.
• Nutrition: change less. If you couldn’t stick with a diet for 3 weeks, it was too restrictive. Try a different path. For help, check out our Guide to Healthy Eating. It’s designed to build on one small tiny improvement over time.
• Win scenario: don’t let “perfect” be the enemy of “good.”

#4) Then try again.

For #5 (“Supercharge your results”), I have two perfect ways to help you respawn today:

Consider our Online Coaching program, and I also send out a free newsletter twice a week to help you stay motivated and entertained.

It’s the best newsletter in the galaxy, I promise you.

For the Rebellion!

-Steve

PS: If you want more tips and tricks on how to stick to your goals this year, check out 5 Hacks to Effortlessly Build Healthy Habits in 2024.

###

Photo Citation: Oh My Goodness! Shut Me Down, The Iron Giant, “Hello, old friend. Is he ready for me?”, Happy Halloween!!, At the blacksmith’s (Part 2), Medieval Blacksmith

Legendary bodybuilders like Jay Cutler and Ronnie Coleman earned plenty of praise and Mr. Olympia hardware by constructing hulking physiques that included sculpted shoulders, killer quads, and bulging biceps. While most people don’t have plans to pose on stage someday, many lifters do have aspirations to walk around with muscular arms that look good in a tank top.

Although the traditional biceps curl will help you inch closer to growing the guns of your dreams, there’s another great biceps exercise that belongs in your training program: the preacher curl. With this no-nonsense biceps builder that makes one muscle group the star of the show, you can look forward to filling out the sleeves of your t-shirt even better.

Below, you’ll learn everything from the proper form to programming tips to unique variations so you can achieve a fantastic pump and long-term results from the almighty preacher curl.

How to Do the Preacher Curl

When conducted with proper form, the preacher curl will put your biceps and forearms through a grueling test of muscular strength and endurance. You can perform the movement with various free weights, including dumbbells, a barbell, or an EZ curl bar. Whatever piece of equipment you choose, you will also need a preacher curl bench to support your upper body during this isolation exercise.

Here’s a step-by-step guide that will put you in the right position to get the most out of this biceps curl variation using an EZ curl bar.

Step 1 — Set Up

Sit down on the preacher curl machine and adjust the seat height so your upper arms and chest rest on the bench pad. Or, if there is no seat, stand behind the preacher curl bench so your arms and chest are in the correct position. You should have a slight forward lean so that the pad touches your armpits. Then, use an underhand grip to grab the curl bar.

Step 2 — Curl the Weight

With your chin tucked, wrists neutral, and elbows extended fully, contract your biceps and curl the bar toward your shoulders. Squeeze at the top of the movement and hold for one to two seconds.

Step 3 — Lower to Starting Position

Execute the eccentric portion of this curl exercise by slowly straightening your elbows. Maintain complete control during the descent, carefully lowering the curl bar back to the starting position before repeating the full sequence for the desired number of reps.

[Related: How to Do the Reverse Biceps Curl for Complete Arm Development]

Preacher Curl Mistakes to Avoid

Want to get the best return on your investment in building bigger biceps? Here are a few common mishaps people make when performing preacher curls that can prevent you from reaping the rewards of your training program.

Taking the Strength Training Approach

Working with intense loads for a limited number of reps will not yield the best results if you’re focused on maximum biceps growth. While that style of training works well for compound movements like the back squat, bench press, and deadlift, you shouldn’t treat the preacher curl like a strength-building exercise.

Instead of going ultra-heavy, use a manageable weight that you can perform for sets of 10-12 repetitions with perfect form. This will provide a better stimulus for hypertrophy than a low-rep, high-intensity protocol more suited to powerlifting.

Incorrect Setup

Getting in the proper position should be the priority when you’re preparing to perform the preacher curl. That means your chest and upper arms should be in contact with the pad at all times. Having the bench set too low or too high will make it difficult (if not impossible) to execute the movement correctly, causing you to leave gains on the table by shifting the focus away from your biceps.

Failing to Use Full Range of Motion

The goal of the preacher curl is to fully extend and flex your elbows through a full range of motion. However, failing to extend your elbows past 90 degrees means you’re leaving potential gains on the table. While partial reps can be an effective way to finish off a set, focusing on fully stretching and contracting your biceps can maximize your muscle-building efforts.

[Related: Jon Call “Jujimufu” Absolutely Crushes a 161-Pound Preacher Curl PR]

Benefits of the Preacher Curl

What makes the preacher curl such a popular choice for lifters of all shapes and sizes? Let’s take a look at some of the ways it pays off to pencil this biceps exercise into your workout routine.

Direct Biceps Development

A true isolation exercise, the preacher curl provides a direct route to growing your biceps by removing your ability to use your lower half for any assistance. The angle of the bench pad allows you to completely stretch the muscle and maximize time under tension — a key factor in hypertrophy training.

Of course, squeezing at the top of the movement is critical for getting the most muscle-building returns. Overall, the preacher curl challenges your biceps during the concentric and eccentric parts of the exercise to create a fantastic stimulus for sculpting well-developed arms. 

Assists with Pulling Exercises

If you want to be more successful at chin-ups or other pulling exercises, the preacher curl can assist with those efforts. Having strong biceps will allow you to move the weight more efficiently and avoid overtaxing other muscle groups as you perform pull-based exercises. 

Plus, developing stronger biceps via the preacher curl can help with other compound movements. For example, you should see an improvement in your deadlift as you progress with your biceps training. And whether you choose the chest-supported or bent-over row, you should perform better at these back-day staples with stronger bi’s. 

Eliminates the Cheating Element

Chances are you’ve probably seen at least a few gymgoers contorting their bodies to swing out some poorly executed curls before finally admitting defeat. However, sacrificing form to execute any exercise makes little sense — especially if you’re concerned about maximizing muscle growth. 

Luckily, though, the preacher curl curtails your ability to cheat by keeping you grounded and eliminating the idea of using your legs for a boost. Once you set up properly on the machine and grab your free weight of choice, your biceps will quickly learn what it means to be isolated. More importantly, you’ll understand the value of performing slow, controlled reps using a full range of motion — and zero cheating. 

[Related: Jay Cutler Breaks Down His Workout to Build 20-Inch Arms]

Muscles Worked by the Preacher Curl

Undoubtedly one of the best isolation exercises for growing your biceps, the preacher curl engages a few other arm muscles, too. Here’s what you can expect to hit once you’re set up on the bench.

Biceps Brachii

This two-headed muscle is the primary mover for the preacher curl. You can specifically target the long or short head via your hand placement if you’re using an EZ curl bar or a barbell. A narrow grip will lead to better engagement of the long head. Meanwhile, the wider you go, the more you will recruit the short head of your biceps brachii.

Brachialis

A flexor muscle of the forearm, the brachialis helps with elbow flexion and is also heavily involved due to the angle of a preacher curl. Training this muscle consistently will help you develop stronger, thicker forearms.

Brachioradialis

Another flexor muscle located near the elbow, the brachioradialis not only helps with flexion but also with supination or pronation depending on the rotation of the forearm. (1) During the preacher curl, it helps stabilize the elbow joint.

Who Should Do the Preacher Curl

No matter if you’re training for a bodybuilding show, looking to improve your other lifts, or just trying to gain strength and size in your arms, you shouldn’t hesitate to call upon the preacher curl for support.

Strength Athletes

Powerlifters and Olympic weightlifters can take advantage of preacher curls to prepare them to dominate in pulling exercises like deadlifts, cleans, and snatches. Growing bigger, stronger biceps should pay off when it comes time to perform — and the aesthetic benefits don’t hurt, either.

Bodybuilders and Physique-Focused Individuals

No bodybuilder wants to disappoint on the back double biceps pose. Isolating this two-headed muscle via the preacher curl will help your arms pop on stage, especially if you pair it with other biceps-centric movements like close-grip lat pulldowns and chin-ups. And even if you’re focused on constructing a physique for non-competitive reasons, you can’t go wrong with a curl exercise that isolates your biceps and forearms.

Recreational Lifters

Beginners and general lifters can use the preacher curl to develop strength and endurance in their biceps without having to worry about cheating reps by going too quickly or not using the full range of motion. This curl variation isn’t overly complicated to master, but it does offer plenty of muscle-building upside.

[Related: Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms]

How to Program the Preacher Curl

Whether you’re new to lifting or looking to add another biceps exercise to your classic bodybuilding split, you shouldn’t hesitate to incorporate the preacher curl into your exercise program. Determining the number of sets and reps (as well as the ideal load) depends on your goals, as there are different methods to achieve each one.

For Beginners: Perform a warm-up set of eight to 12 reps with a light weight to ensure you’re using proper form. Using a moderate weight, complete two to three working sets of eight to 12 reps.

For Muscle Growth: Complete three to four sets of eight to 12 reps with a moderately heavy weight. For even more gains, decrease the weight and perform a drop set until failure.

For Muscular Endurance: Select a light-to-moderate weight that you can curl for 15 to 20 reps. After you finish your first set, rest briefly for 20 to 60 seconds before repeating for two more sets.

[Related: Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss]

Preacher Curl Variations

From changing your grip to swapping out the EZ bar preacher curl for a dumbbell-based version, some simple tweaks can shift this exercise in a different direction. Here are some variations you can consider implementing to keep things fresh in the gym:

Dumbbell Preacher Curl

Leaving the barbell behind for a pair of dumbbells will open the door to new bicep-building possibilities. Not only can you work on any imbalances by training unilaterally, but you can also experiment with different grips to change the stimulus. For example, hammer-style preacher curls with a neutral grip will involve your forearm muscles more.

Close-Grip Preacher Curl

Using the same setup as the traditional preacher curl, this version targets the long head of the biceps by having you put your hands closer together.

Wide-Grip Preacher Curl

You can employ the opposite strategy to hit the short head by using a wide grip. For the best results, incorporate both grip variations into your biceps training program.

Reverse Preacher Curl

Whether you use a barbell, EZ curl bar, or dumbbells, a reverse preacher curl will force your brachioradialis to rise to the occasion. Grasping the bar with a pronated (palms-down) grip and keeping your arms in a fixed position to curl the weight makes this biceps exercise particularly useful for developing stronger forearms.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Preacher Curl Alternatives

Don’t have access to a preacher curl bench? You can still train your biceps with these muscle-building alternatives.

Incline Dumbbell Biceps Curl

Arguably the most challenging biceps exercise, the incline dumbbell curl swaps out the preacher curl bench for an adjustable weight bench. Sitting on a bench in the incline position provides a larger range of motion by putting your biceps into an even deeper stretch. Plus, stabilizing your body against the bench minimizes your ability to use momentum.

Concentration Curl

Similar to the preacher curl, the concentration curl keeps your upper arm in a fixed position that stabilizes your shoulder. This isolation exercise is an excellent example of the benefits of unilateral training, as you get to attack each side independently while your triceps remain anchored to the inside of your knee to make your biceps do all the work.

Standing Barbell Curl

An option that doesn’t involve sitting down, the standing barbell curl has withstood the test of time as one of the most basic, yet effective biceps exercises. Unlike some of the other alternatives and variations, this movement forces you to engage your glutes and core as you curl the weight. In addition, it also activates your anterior deltoid when the barbell is in the fully curled position.

Spider Curl

Take advantage of gravity and leverage to enhance your muscle-building experience by incorporating spider curls into your training program. Also referred to as the reverse incline curl, this exercise has a similar set-up as the chest-supported row. But instead of pulling your elbows back to target your lats, rhomboids, traps, and rear delts, you’ll contract your biceps to curl a barbell (or dumbbells) toward you.

Let Your Gains Preach for Themselves

Building bulging biceps requires plenty of high-quality reps that recruit the two-headed muscle to fully stretch and contract. While there are ample curl variations that can help you achieve that rounded look, the preacher curl deserves to be near the top of your biceps exercise list because it makes you stay strict with your form and removes momentum from the equation. Earmark it for pull day or whenever you work on your arms and get ready to show off the fruits of your labor when you flex.

FAQs

What are preacher curls good for?

Preacher curls are great for promoting biceps growth and development. As an isolation exercise, it targets your biceps muscle without letting you use your lower half for assistance with squeezing out extra reps.

How do you do a proper preacher curl?

To perform a preacher curl with proper form, you must set up a preacher curl bench so that your upper arms and chest are in contact with the pad. Using an EZ curl bar, barbell, or dumbbells, contract your biceps and lift the weight toward your shoulders. Squeeze at the top, then slowly lower the weight back to the starting position.

What angle should a preacher curl be?

The ideal angle for a preacher curl bench ranges between 45 to 55 degrees. This gives you ample room to stretch and contract your biceps fully for maximum muscle growth and overall development.

References

1. Lung BE, Ekblad J, Bisogno M. Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [Updated 2023 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526110/

Featured Image: lunamarina / Shutterstock

Want to build muscle like this guy?

(Leopard print unitard optional but encouraged)

In this guide, we’ll provide step-by-step instructions that will help you start building muscle immediately. Like, today.

We’ll explore:

That may seem like a lot of topics to cover. DON’T PANIC!

If you want to build muscle, get bigger, and become stronger, it comes down to three things done consistently:

1. Lift heavy things^[1]
2. Eat enough calories and protein for your goals^[2]
3. Get enough rest^[3]

I realize doing those three things is much easier said than done. Doing hard stuff consistently for months and years requires a great strategy! 

In addition to the free resources below, we provide a free bodyweight routine, and a comprehensive gym training routine to get you started with strength training in our free guide, Strength Training 101: Everything You Need to Know. Grab your guide when you sign up in the box below:

How Do You Build Muscle and Strength?

If you are going to build strength and muscle, you need to lift heavy things to force your muscles to rebuild themselves stronger.

But what the heck does ‘heavy’ mean in this context? I’m so glad you asked!

Muscle-building is optimized when performing strength-training exercises (bodyweight or weightlifting) within 1 to 3 reps of failure while maintaining good technique.

(i.e. You could do 1 or 2 or 3 more repetitions of the exercise using a specific weight, but not more.) Usually, you’ll repeat this effort for multiple sets targeting multiple muscles in a workout.

That’s what I mean by ‘lift heavy’: you picked the right amount of weight to challenge yourself for the desired number of reps. By forcing your muscles to really tax themselves by picking up heavy things, you are participating in the Holy Grail of muscle building: progressive overload!

Progressive overload: forcing your muscles to rebuild themselves stronger by increasing the challenge they face with each workout. Examples include: lifting heavier weight, doing more reps, frequency, decreased rest, etc.

For example, from one week to the next, progressive overload would look like:

• Week 1 Barbell Squat: 4 sets of 6 reps at 150 lbs.
• Week 2 Barbell Squat: 4 sets of 6 reps at 155 lbs.

If you do that, you’ve gotten stronger! Then, repeat next week. Consume enough calories and protein, and you’ll get bigger too.

“Got it, Steve. I need to pick up heavy things. Can we talk about which exercises I should do to build muscle?”

Great question, you good looking person. I’ll cover specific exercises in the following section, but let’s start with a broader point:

Free weights, machines, and bodyweight exercises are ALL good options as long as you can adhere to the guidelines we laid out above. ^[4]

While you can grow muscle using any type of strength-training exercise, having access to a gym with free weights and weight machines makes leveling up your muscle-building game all the easier.

Check out our Beginner’s Guide to the Gym for everything you need to know and getting started in a gym with sample workouts.

So let’s start building muscle!

We’ll want a routine with compound exercises that train multiple muscle groups at once. They’re efficient and they can create solid growth and stimulation.^[5]

To create our full-body routine, each workout will make sure it has a big compound leg exercise, push exercise, pull exercise, and a core exercise:

1. Leg Exercises (Quad Dominant or Hip Dominant): Squats, Deadlifts, or Lunges
2. Push Exercises: Bench Press, Overhead Press, or Dips
3. Pull Exercises: Inverted Rows, Pull-Ups, or Chin Ups
4. Core Exercises: Reverse Crunches, Hanging Knee Raises, or Ab Mat Sit-ups

Learn these few exercises, get really good at them, and your entire body will get stronger and bigger. Focus each week on adding more weight to each exercise.^[8]

Bottom line: if you want to get bigger muscles, you need to challenge them regularly with exercises that bring the muscle close to failure (1 to 3 reps). To start, we recommend picking big, compound movements that work multiple muscles at a time.

“Steve, what about isolation exercises like bicep curls, tricep extensions, calf raises, etc.?”

Absolutely add these in whenever you want to, though we recommend starting with the workout we laid out above FIRST and getting consistent with that. Muscle-building isn’t just about picking the right exercises and the right weights, it’s about building the habit of working out!

If you try to do ALL THE THINGS at the very beginning, you’re increasing the risk that you won’t be able to make the habit stick.

Start with compound exercises that give you the biggest bang for your buck, THEN sprinkle in isolation exercises that target your specific areas of need. ^[6]

“What about machines versus free weights? I’ve heard free weights are better…”

Not true! If a machine exercise feels safer, is more easily accessible to you, and targets the same muscles – go for it. The important thing is that you are challenging your muscles to get stronger, that’s it. ^[7]

What’s a Sample Routine for Building Muscle?

Using the principles I’ve laid out in my “how to build a workout routine” article, here’s a beginner three-day routine:

1. Monday: Squats, Benchpress, Wide Grip Pull-Ups, Ab-Mat Sit-ups
2. Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises
3. Friday: Weighted Lunges, Weighted Dips, Weighted Chin-Ups, Reverse Crunches.

Each day has a leg exercise, push exercise, pull exercise, and some core work.

Besides having rest and recovery days in between MWF, adequate rest intervals have been established in the workout itself!

By following the leg exercise, push exercise, pull exercise, and core exercise routine you will maximize rest in-between each exercise, therefore, limiting muscular fatigue and allowing you to perform each strength training exercise to its fullest extent.^[9]

Now, this is just a basic, 3-day, Full-Body workout routine.  We have a whole guide on how to build your own workout, but there are infinite ways to build a strength training routine.

4-Day Push-Pull split^[32]:

• Monday: Push exercises
• Wednesday: Pull exercises
• Friday: Push exercises
• Saturday: Pull exercises

4-Day Upper Lower Split:

• Monday: Lower Body
• Wednesday: Upper Body
• Friday: Lower Body
• Saturday: Upper Body

Bodybuilders often prefer to follow a 5-day “each day gets one body part” workout^[33]:

• Monday: Legs (quad dominant)
• Tuesday: Chest
• Wednesday: Back
• Thursday: Legs (hip dominant)
• Friday: Arms

Each routine has positives and negatives, is dependent on how often you can work out, and each is based on your preference! As long as your muscles are being forced to rebuild themselves stronger, it’s the right workout for you.

While it’s possible to build out the perfect routine on your own, many of our Rebels end up spending hours and hours building something custom – only to realize it isn’t what they need (or isn’t effective) weeks and months later for their goals.

For people who want to avoid that altogether, we built the solution – our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and handcraft a workout plan that’s specific to your body, your schedule, and your life.

Click the image below to schedule a call with our team to see if we’re a good fit for each other!

How Many Sets and Reps Should I Do?

We have a MASSIVE guide on the exact number of sets and reps (it’s where the video above comes from), but you can follow the basics here.

• For beginners, we recommend starting in the 5 – 15 reps range to increase both size and strength. (If you want to focus on more strength than size, stick to the lower end of that range.)
• As you get more advanced, you may find that it’s beneficial to do up to 30 reps of an exercise. (Though 90% of your work will still be in that 5 – 15 rep range.) The biggest drawback to higher rep ranges like this is it can be hard to target specifically that “1 to 3 reps before failure” when the rep count is so high. ^{[10] [11]}

The good news is that no matter which path you take (pure strength, size, or a mix of both), as long as you are adding weight each week – and eating enough – you WILL be getting stronger.^[12]

ANY path will work, provided you are progressively overloading your muscles with an increased challenge!

What’s progressive overload?

Coach Jim explains it all for you right here:

Progressive overload involves exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently.

Your muscles will have to adapt and rebuild themselves to get stronger. So in order to see improvements, your training must gradually and constantly increase.

We just have to make sure we get the right pace!

According to Mike Rebold, PHD, a professor from from Hiram College:

Keep in mind that if the overload increases too quickly, poor technique and injury may result.  And if the overload progresses too slowly, improvements will be minimal or non-existent.

Slowly but gradually increasing your challenge could look like:

• If you do 5 sets of 5 squats at 140 pounds this week, aim for 5 sets of 5 of 145 pounds next week.
• Or if you’re doing 3 sets of 10 at 100 pounds, then next week try for 3 sets of 10 at 105 pounds.

Get stronger, which is 20% of the puzzle. The other 80% is nutrition (which I cover later)!

As I said before, if you want even more info, you can head to our article “Determining the Correct Number of Reps and Sets” for a deep dive into the subject.

7 Muscle Building and Weight-Lifting Tips

#1) Warm-up before exercising – don’t walk into a gym, slap 45-pound plates on the bar, and then start your routine.

Get your heart rate up and muscles warm first by doing a dynamic warm-up of jumping jacks, lunges, bodyweight squats, hip raises, push-ups, leg swings, jumps, etc.

After that, always start with doing a set or two of lifting JUST THE BAR.^[13] Only then should you start adding weight for some warm-up sets before moving into your work sets.

#2) Have a focused form – if you’re doing a bodyweight squat incorrectly, you might develop bad habits.

However, if you do a barbell squat incorrectly with 405 pounds on your shoulders, you could do some serious damage. If you’re just starting out, check your ego at the door: start with a VERY light weight and make sure you are doing the exercise properly.

There is NO SHAME in starting with just the bar. You can always add more weight next week if this week is too easy.

#3) Stimulate, don’t annihilate – I try to always have one more rep left when I finish a set.

Some trainers will preach working your muscles to annihilation, but I think that’s just asking for an injury, poor form, and beyond-sore muscles.

Your muscles get built while resting, not in the gym, so don’t worry about destroying them completely each day you step in the gym – it’s not worth it.^[14]

#4) Change up the time between sets – if you’re doing 3 sets of 5 reps of a really heavy weight, it’s okay to wait 3-5 minutes between sets – you’re focusing on pure strength here.

If you’re doing sets in the 8-12 range, try to keep the time between sets around a minute or so. This will affect your muscles in different ways. The most important thing is to rest long enough that you can give the same level of effort as you did in the previous set.

For more, learn all about sets and rep ranges.

Just be consistent between sets and when doing the same workout between weeks to track your progress.^[15]

#5) Don’t overdo it – More does not mean better in weightlifting. You don’t need to spend two hours in the gym, you don’t need to do 15 different kinds of chest exercises.

My routines last no longer than 45 minutes, I only do three or four sets (after warm-up sets) for each exercise, and it’s enough to stimulate muscle growth. I only need to add more if my growth plateaus or stops, and before I do that I make sure my intensity, diet, and recovery are dialed in FIRST. ^[16]

Three workouts a week is a great place for most to start – we’ve had clients build muscle on anywhere from 2 days a week to 4 days a week using a full-body routine like this!  You need to give your muscles time to regrow bigger – remember muscles are made in the kitchen!^[17]

Less is often more – just make your routines really intense and exhausting.^[18]

#6) Write down everything – Keep a training journal, and write down exactly how many sets and reps you did for every exercise.

That way, you can compare how you did this time with how you did last time. You’ll know how much more you need to lift this week to make sure you’re stronger than last week.

#7) Follow a routine, have a plan and stick with it for months and months. We are training our muscles to get stronger and stronger, so you’ll get the best results if you can fall in love with the boring process of doing the same workout – but lifting heavier weight for months and years. ^[19]

I’ve been doing squats, pull-ups, deadlifts, and presses once a week, every week for 24 years. The sets, reps, and weights have changed, but the workout is largely the same. I don’t need to be entertained by the workout, I’m excited about, “how much weight can I lift?!”

HOw Many Calories Should I Eat To Gain Muscle (and Which Supplements)

If you’re skinny and trying to bulk up, this will be 90% of the battle. 

If you’ve been lifting weights for a while “but can’t seem to gain weight,” then you are not eating enough. To gain weight, you’re going to need to seek a calorie surplus (i.e., hypercaloric diet). This usually consuming an additional 250-500 kcal/day or 10-20% above your typical diet. ^[20]

I thought I was one of those people who just could never gain weight, even after training hard for 6 years…and then I learned it was all diet, started eating 3500+ calories a day (lots more liquid calories, rice, bread, oats, and potatoes!), and I put on 18 pounds in 30 days.

After 6 years of exercising without putting on any weight, it was great to see so much progress in such a short period of time.

I’ve since changed my strategies and have become more calculated in my approach. It’s how I (jokingly) went from Steve Rogers to Captain America.

So, as a former super skinny nerd who finally realized “it’s the calories, dummy,” here’s the 3 step process for nutrition when it comes to building musscle:

PART #1: Eat More – To gain weight, you’re going to need to seek a calorie surplus (i.e., hypercaloric diet). This can be achieved by consuming an additional 250-500 kcal/day or 10-20% above your typical diet.

You can get an estimate of how much you need to eat to just MAINTAIN your weight in our free calculator here.

I’m not clairvoyant (yet), so I’m not sure how you’re currently eating. But if you’re looking to add more calories, there are 3 key places to look:

• Adding more carbs: rice, bread, pasta, oatmeal, cereal, potatoes, and any other calorically dense food!
• Adding more fats: avocado, olive oil, nuts, seeds, cheeses, nut butters.
• Drinking more liquid calories: protein shakes (covered below), juice, milk, weight-gain shakes, etc.

Besides just seeking a calorie surplus, it can help for many reasons to pay attention to your macronutrient (e.g., carbohydrates, fats, and protein) consumption.

If you want more specifics on what foods to eat and how to structure your diet for bulking up, check out our Bulk like the Hulk guide!

PART #2: Eat enough protein – With all the hard training you’re doing, you want to not only gain weight but make sure your body has the resources to turn as much of that weight as possible into muscle.

That’s why we put together this handy protein calculator for you – so you can maximize your gains! For most people, targeting between 0.7-1.0g/lb of bodyweight gets you in the optimal muscle-building range.

In our Protein 101 Guide, we talk about sources of protein and simple ways to include more in your diet. If you’re not used to eating a lot of protein, that can be a struggle!

“Which Supplements Should I Take to Build Muscle Quickly?” 

As we lay out in our Nerd Fitness Supplement Guide, most supplements are a waste of money and completely unnecessary for building muscle.

However, there are two supplements that CAN BE helpful in building muscle quickly:

1. Protein Shakes: If you are struggling to hit your protein and calorie intake goals for the day, adding in a high-calorie protein shake can be a game-changer.^[23]
2. Creatine Supplements: Creatine helps your muscles retain water and can improve your performance, allowing you to push harder, for longer, in the gym.^[24]

Are you vegan and trying to build muscle? Read our full article on how to go plant-based properly!^[25]

Bottom line: If you don’t see any change, then you need to eat more.

• Yes, it will feel excessive.
• Yes, you will feel full all the time.
• Yes, it’s a pain in the ass and expensive.

But if you really want to be bigger, then you are going to need to really dedicate yourself in the kitchen.

Unless you’re a genetic mutant, it’s incredibly tough to build muscle and strength without overloading your system with calories and nutrients.

Just keep eating.

Won’t All of This Eating Make Me Fat? I Don’t Want to Get Bulky.

I have amazing news: as somebody who has been trying to get “too bulky” for 20 years, it’s unbelievably difficult for a naturally skinny person to suddenly get too bulky. 

Yes, you will put on SOME fat along with the muscle you’re building if you’re running a calorie surplus.

This is why picking the right amount of calories per day is important:

• If you can build muscle at 3,000 calories, but you’re eating 4,000 calories, you’ll put on a pound or two of fat per week along with your muscle.
• However, if you need to eat 3,000 calories to build muscle and you’re only eating 2,500, you won’t see any changes.

Everybody is different, so you need to experiment and find out what works best for you.^[27]

Once you get to your desired weight (actually, aim for about 10-15 pounds heavier than your goal weight), you can scale back the calories, add in some extra sprints to the end of your workout, and keep lifting heavy – the muscle will remain, the fat will disappear, and you’ll be left with the body you want.

I’m not skinny, I need to LOSE weight – what’s different for me?

As Coach Matt explains above, you can actually build muscle and lose body fat at the same time.

You just have to be careful about how you do it.

We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?”:

If you are eating enough protein, and have decent fat stores to pull from for energy needs, you can build muscle even while in a caloric deficit.

As long as you are resting (next section) and strength training (previous section), you can shed body fat while still putting on muscle.

Now, this only works if you have plenty of fat stores to pull from. Once you start to lean out a little, you’ll likely have to increase your calories to start putting on more muscle.

I recently added some strength (and muscle) while losing 22 pounds in 6 months.

Just remember, you can build muscle while losing weight if you:^[28]

1. Sustain a caloric deficit
2. Lift heavy
3. Prioritize protein
4. Rest

Let’s talk about that last one for a bit.

Rest Days for Building Muscle and Strength

As Coach Jim mentions in the video above, if you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague).

Why?

Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy.

There’s nothing wrong with EITHER body – we’re all awesome and are special and blah blah blah.

But you’re reading an article about how to build muscle fast, right? So focus all of your effort on building muscle!^[29]

You want all the calories you’re consuming to go towards “building muscle,” and not “fuel my run.”

I will admit that I’m biased against chronic cardio, but mostly because it bores me!

You can be far more effective when you focused on getting stronger and only do ‘cardio’ on things you enjoy – after all, your success will largely depend on your nutrition, NOT your cardio!

If you’re lifting heavy, and eating enough, make sure you’re also getting enough sleep! 5-6 hours a night isn’t going to cut it – you need to get at least 8-9 hours of sleep per night for optimal muscle-building. Take naps too if you have the opportunity.

Sleep needs to become a priority, because while we’re asleep, growth hormone, a hormone responsible for regulating muscle growth is released.^[30]

If you’re a big guy/girl trying to slim down, a little extra cardio might speed up your fat loss but if you’re not eating correctly, it might result in losing some of the muscle you already have.

Don’t worry about going for 10 mile runs on your off days – do 20-30 minutes of intervals or go run hill sprints in your park. The weight will come off more slowly, but you’ll only be losing fat, not fat AND muscle.

Once you hit your goal weight and the target amount of muscle mass, I’d recommend adding back in some cardio for your overall conditioning, but keep it varied (sprints and intervals). The focus is to keep building explosive muscle and not long, slow, boring muscle.

If you love going for long runs and aren’t going to give that up, I’m not gonna stop you. Just know that the long hours of cardio will severely inhibit your progress on building strength and size.^[31]

Get Started Building Muscle Today

This is a basic overview to get ya started. It really boils down to a few major things:

• Lift heavy
• Eat lots of good food
• Rest

Simple to understand, tough to implement.

Trust me, I know – I’ve been battling this for the past decade.

If you made it this far, and you want more specific instruction, here’s how Nerd Fitness can help!

If you are somebody that wants to follow a tailor-made program designed to build muscle and grow strong, check out our popular 1-on-1 Online Coaching Program.

You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.

-Steve

PS: Be sure to check out the rest of our Strength Training 101 series:

###

All Photo Sources are found right here.^[32]

A weightlifting belt may not have a long list of features, but it’s a valuable tool that can help keep you safe, stable, and supported during your training sessions. As a longtime rugby player and strength athlete, I’ve been using a powerlifting model from EliteFTS that’s withstood plenty of punishment over the last eight years without sustaining any tears. But even though investing in a fully leather belt can be expensive, you don’t have to spend $150 (or more) to enjoy a more secure lifting experience. Enter the Element 26 Hybrid Weightlifting Belt — an affordable option that combines the stability of a leather belt with the flexibility of a nylon one.

In this Element 26 Hybrid Leather Weightlifting Belt review, you’ll learn how a company started by a doctor of physical therapy and a US Army veteran developed a cost-effective solution to solve the problem of having to select between two different styles of belts.

Key Takeaways

• The Element 26 Hybrid Leather Weightlifting Belt pairs premium leather with high-quality nylon to give you the best of both belt material worlds, as the former offers superior stability and the latter adds extra comfort.
• The velcro strap and self-locking buckle system keep you well-secured so you can safely perform deadlifts, squats, and other heavy lifts with more confidence.
• This self-locking weightlifting belt is versatile enough to be used by powerlifters training to hit PRs to CrossFit enthusiasts crushing dynamic Olympic lifts like power cleans and snatches.

Element 26 Hybrid Leather Weightlifting Belt Pros

• Element 26 offers this hybrid weightlifting belt in five different sizes, which means most lifters should have no trouble finding one that fits comfortably around their belly buttons. From extra small (23 to 27 inches) to extra large (40 to 45 inches), there’s a wide range of options for lifters of all sizes.
• The self-locking mechanism allows for smooth transitions between sets. You can easily unlock the buckle and adjust the strap to take the belt off while you rest, and it stays securely in place when you’re ready to lift.
• At around $60, this versatile weightlifting belt represents excellent value. Although it’s significantly cheaper than a fully leather belt, it’s made of high-quality materials that protect your lower back and core during heavy lifts and other athletic movements.

Element 26 Hybrid Leather Weightlifting Belt Cons

• A fully leather belt will provide superior stability to this hybrid version from Element 26. If you want the most support, the SBD 13MM Lever Belt is one of the best weightlifting belt options for powerlifters and athletes who train with heavy loads. Just be prepared to pay north of $300 once you include shipping and taxes.
• While our testing team felt comfortable using the self-locking buckle, a belt with a lever buckle system may provide an extra layer of assurance and security. However, this comes down to a matter of personal preference.
• The uniform four-inch width of the Element 26 Hybrid Belt could cause discomfort for some athletes. Because it’s not tapered in the front, the belt can cause some breathing restrictions, depending on your body position.

Element 26 Hybrid Leather Weightlifting Belt Specs

Price	$59.97
Belt type	Hybrid
Materials	Premium leather belt wrapped in nylon
Thickness	Six millimeters
Available sizes	XS, S, M, L, and XL
Warranty	Lifetime warranty

Element 26 Hybrid Leather Weightlifting Belt Rating

The weight belt world includes a wide variety of build materials, designs, and uses. Our Breaking Muscle team of certified personal trainers, CrossFit loyalists, and strength and conditioning coaches have collectively performed thousands of reps of squats, deadlifts, and other exercises over the years wearing dozens of different weight belts. After training with them extensively, we used a proprietary scoring system to rank them based on factors such as design, durability, and versatility.

Here’s how the Element 26 Hybrid Weightlifting Belt scored.

Factor	Rating (out of 5)
Price	4.5
Design and colors	4
Construction and materials	4.5
Adjustability	5
Durability	4.5
Versatility	5

Element 26 Hybrid Leather Weightlifting Belt In-Depth Review

Before you make room for the Element 26 Hybrid Leather Weightlifting Belt in your gym bag, you’ll want to make sure it’s the best fit for your style of training. After all, even though it can be used for different types of workouts, you may prefer the fit and feel of a tapered belt or the stability and security of a thicker one. We’ll take a closer look at key components like value, versatility, and durability so you can complete the checkout process with zero worries and 100 percent confidence. 

Price and Value

Available on element26.co and Amazon for $59.97, this hybrid weightlifting belt won’t make a huge dent in your gym equipment budget. In fact, you could easily spend double that amount to get a fully leather belt specifically suited for powerlifting — such as the 13mm Forever Lever Belt by Izner — which costs about $140. 

While investing that type of money may get you maximum durability and stability, it may not be necessary. Since the Element 26 Hybrid Weightlifting Belt brings the best of both worlds by using leather and nylon, you can perform just about any type of workout without having to worry about a lack of support. At about $60 and capable of handling nearly anything you throw its way, this belt earns 4.5 out of 5 stars for price and value.

Design and Colors

It’s easy to see why so many users enjoy the design of the Element 26 Hybrid Leather Weightlifting Belt. At six millimeters thick, it has sufficient girth to support your core and lower back. Plus, a four-inch-wide profile makes it well-suited for performing squats, deadlifts, and bench presses.

How do those measurements stack up against other weightlifting belts? Rogue’s USA Nylon Lifting Belt is just a hair thicker (6.35 millimeters), with the same four-inch-wide profile on the front and sides and a slightly wider (five-inch) back. Meanwhile, even though the fully leather SBD 13mm Lever Belt features a uniform four-inch-wide design like the Element 26 belt, it’s substantially thicker, measuring 13 millimeters. 

Most importantly, Element 26 paired a self-locking buckle with a velcro strap to provide security and peace of mind. While there’s nothing necessarily wrong with nylon belts, relying solely on velcro to keep you locked in while you lift can be risky. Rather than taking any chances of the belt coming undone during a deadlift or a squat, Element 26 doubled down by designing an easy-to-use system that our testing team highlighted as one of the belt’s standout features. 

Unfortunately, Element 26 didn’t get creative when it came to color choices. Available only in black, their hybrid belt won’t capture much attention from a visual standpoint. Ultimately, though, the user-friendly design helps it earn 4 out of 5 stars in this category.

Construction and Materials

Don’t let the relatively cheap price tag fool you. Element 26 built this hybrid weightlifting belt to last by using high-quality materials, including 100 percent premium leather and premium nylon. Heavy-duty stitching near the top and bottom edges provides added reinforcement — along with a nice visual touch.

Meanwhile, the self-locking buckle and heavy-duty Velcro strap give two layers of protection during your workouts. Overall, our testing team found the Element 26 Hybrid Leather Weightlifting Belt to be well-constructed and more than capable of serving as your only belt for years to come. All in all, it earned 4.5 out of 5 stars in this area.

Adjustability

Having the ability to quickly tighten or loosen your weightlifting belt can make a major difference in how smoothly and efficiently your workout goes. Thankfully, our testing team enjoyed a stress-free experience adjusting the Element 26 belt during their training session.

The velcro strap inserts into the self-locking buckle to ensure the belt doesn’t come loose. Yet even though the system is ultra-secure, the strap is easy to adjust so you can take the belt off and catch your breath between sets. This also comes in handy during CrossFit-style workouts, as you can quickly remove the belt while making a seamless transition from one movement to the next. In addition, the ability to make the belt as tight as you want allows for even pressure distribution and better breathability.

With no issues tightening, loosening, or removing the belt entirely, it earns 5 out of 5 stars for adjustability.

Versatility

Thanks to its hybrid leather-nylon design, this is where this belt truly shines. Both beginners and professionals will appreciate the ability to use this belt for everything from powerlifting to CrossFit-style training that requires more movement and agility. Our testing team found that the belt provided adequate lower back support for heavier lifts while still retaining enough flexibility to protect your abdominal muscles and core during WODs and other types of generalized strength and conditioning work.

Does that necessarily mean this belt is the best for powerlifting? A fully leather version that’s at least a few millimeters thicker, such as the Rogue 10mm Lever Weightlifting Belt, will outshine this Element 26 belt in that area. Plus, because most powerlifting federations stipulate that a belt must have a prong or lever-style adjusting mechanism, you cannot use the Element 26 Hybrid Leather Weightlifting Belt in sanctioned competitions. However, a thick, heavy-duty powerlifting belt will likely be too rigid and uncomfortable to perform CrossFit workouts, Olympic weightlifting, and functional fitness activities.

On the other hand, a nylon weightlifting belt won’t give the same stability and support as a leather one. So, Element 26 did well to design a hybrid version that can serve multiple purposes at a rock-solid level. Checking the box for versatility, this belt easily earns 5 out of 5 stars.

Durability

Element 26 had maximum durability in mind by crafting the belt from 100 percent premium leather. A resilient material that can withstand the toll of being used time after time, I can attest to the toughness and durability of leather, as my powerlifting belt has held up well for nearly a decade. That should give you plenty of confidence about investing in a belt that’s not only sturdy but also versatile.

And if you have any worries about the belt’s ability to hold up over the long haul, Element 26 includes a lifetime warranty. Although the policy does not cover normal wear and tear, it does cover any manufacturing defects. Overall, this belt earned 4.5 out of 5 stars for durability.

Element 26 Hybrid Leather Weightlifting Belt vs. 2POOD

At just north of $50, you won’t find many belts that can compete with the versatility and value of the Element 26 Hybrid Leather Weightlifting Belt. Still, it’s impossible to ignore another strong contender in the sub-$100 category: 2POOD.

Their four-inch-wide weightlifting belt comes in at a similar price point ($65 on Amazon; $50 on their website as part of a Black Friday sale) and is compliant with USA Weightlifting standards. Available in six sizes (XXS to XL), the 2POOD belt features their WODClamp™ locking system, which reinforces the velcro and adds security and support.

However, unlike Element 26, 2POOD did not incorporate leather into the design. Instead, they used a combination of velcro and Cordura nylon to give you the flexibility to lift heavily and still be able to move around without restrictions. That tradeoff may not suit you if you primarily focus on powerlifting-style workouts, as leather provides superior stability. Yet with an average rating of 4.6 stars on Amazon, it’s clear 2POOD’s cross-training belt has left a strong impression on hundreds of satisfied customers.

Ultimately, if you’re looking for maximum support for heavy lifting, your best bet is to go the Element 26 route. If you’re more concerned about general protection for more dynamic workouts, the 2POOD nylon lifting belt will get the job done for about the same cost.

Element 26 Hybrid Leather Weightlifting Belt Customer Reviews

Element 26 hit a home run by releasing a belt that accommodates such a wide range of users. Receiving widespread praise for its user-friendly design, the Hybrid Leather Weightlifting Belt has earned a rating of 4.6 stars based on 113 Amazon reviews as of the time of this publication.

One customer appreciated the ability to make small adjustments and that the belt worked great for heavier lifts. Another satisfied user pointed out that the belt provided “plenty of support for an amateur lifter.” Overall, many liked the combination of rigid leather with comfortable nylon (plus the velcro strap).

However, a few reviews mentioned the belt’s thickness (or lack thereof) as a potential drawback, noting that this model from Element 26 is not as thick as a traditional powerlifting belt. This is an important factor to keep in mind if you primarily focus on the big three lifts.

Final Verdict: Is the Element 26 Hybrid Leather Weightlifting Belt Worth It?

Based on its high-quality construction, and excellent versatility, the Element 26 Hybrid Weightlifting Belt deserves a spot in your gym bag. Capable of being used for WODs or heavy lifting sessions, it provides plenty of lower back and core support without being overly restrictive. If you’re looking to invest in one belt that suits multiple styles of training, this well-priced model from Element 26 will certainly get the job done. 

FAQs

“Damn you Netflix, how did I just watch 10 episodes of Stranger Things, I have stuff to do!”

We’ve all been there. There are the things we know we SHOULD do, the things we NEED to do, and the things that we WANT to do.

More often than not, the WANT wins out over the NEED and SHOULD.

It’s like trying to win a tug-of-war against a tractor pulling in the opposite direction. It’s why we struggle to get to the gym after a long day of work. It’s why we opt for Taco Bell instead of taking the time to cook a healthy meal.

Today, we’re going to give you a quick life hack that can help you start leveling up your life and actually get things done that need to get done!

What is Temptation Bundling?

I bet you’ve said the following: “Before I can watch TV, I need to exercise.” And yet, TV ends up winning over exercise almost all the time, especially if it’s after a long miserable day at work.

So, instead of “if I do this, then I get this” What if we combined the two into one epic activity?

That idea is called “temptation bundling,” a term coined by Wharton Professor Katy Milkman: ultimately, you combine something that needs to be done with something you want to do.

She describes the idea in a paper entitled: “Holding The Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling.” ^[1] The goal is to get us to do things we need to do by combining them with things we want to do, removing the “either/or” temptation and getting us to ACTUALLY do stuff:

Participants were randomly assigned to a full treatment condition with gym-only access to tempting audio novels, an intermediate treatment involving encouragement to restrict audiobook enjoyment to the gym, or a control condition.

Initially, full and intermediate treatment participants visited the gym 51% and 29% more frequently.

Long story short: the people in the study who were told they could listen to addictive audio books only while working out visited the gym 51% more frequently than those who were just told they should exercise more.

Here’s some Nerd Fitness examples:

In love with the show Arrow? I am, and I want Stephen Amell to be my best friend.  Don’t say, “I can only watch Arrow after exercising.” Change your phrasing, and try this instead: “I can only watch Arrow WHILE exercising.” Bring your iPad or Laptop to the gym, and only watch particular shows while you are on a treadmill, walking, or using the elliptical.

Addicted to Clash of Clans on your phone? Only allow yourself to work on your clan while at the gym, in between sets of deadlifts. Same goes for looking at TikTok or Instagram: only while resting in between squats!

Maybe you can only listen to Serial or The Rewatchables while walking, doing a particular work task, or even completing a chore at home like cleaning or laundry. An hour episode while walking could result in you racking up 3+ miles on your walk to Mordor!

Afraid to try cooking a new healthy meal? You can ONLY listen to a podcast or music in your house while you are cooking. BLAST it at top volume while having fun making a mess trying to cook.

Now, although this study teaches us that bundling a healthy life-improvement activity with one you enjoy can help you make a change, the boost can oftentimes be temporary.

The study went on to say that the “allure” of the audiobook + gym combo wore off after a few months, thus furthering the suggestion that the best chance for long term success is to truly “enjoy the journey.”

Long story short: this can a great strategy to get started, and a great way to identify types of exercise or strategies that work for you, long term results might require leveled up strategies!

But that’s fine – we’re going to be using it to build long term habits.

Try the temptation bundle challenge

If you can implement it properly, temptation bundling can both increase your time spent doing a healthy activity while also helping you limit the unhealthy one.

Now, you might be saying, “Steve, doesn’t this make the fun activity less enjoyable and the exercise/health portion less efficient?” 

Possibly, but that’s not the point! Sure, I would love it if you went to the gym, completed a kickass workout, ate a healthy meal, and then got 8 hours of sleep.

However, this isn’t Imagination Land, and I know the best workout plan is the one you actually complete. This is infinitely better than the perfect workout plan that makes you say “meh, I’ll start tomorrow.”

So what do we do? We use temptation bundling to get us started, and then use drive to keep us going. When we build interest ih the activity itself, we shift our focus from “I’m enduring this workout” to “I can’t wait to see how much better I am this week.” The change can become permanent.

Your turn: what’s one activity that you love to do, and one that you know you should do more of? And how are you going to implement this strategy TODAY to your daily routine? Here are some other rapid fire examples:

• Are you studying or getting some work done? Get your favorite snack or beverage only when you are doing it.
• Try walking outside (or a cardio machine) – that’s now the only time you’re allowed to listen to your favorite podcast/audiobook.
• Try pairing chores like ironing, doing laundry, or cleaning dishes while watching your favorite tv shows or a new movie you’ve been waiting for.

Your turn!

What’s one temptation bundle you are going to combine and start TODAY?

-Steve

###

Photo sources: Visiting Friends, A good Sunday to you, Rain doesn’t stop a photographer

It’s no secret that building a well-developed back entails plenty of pulling exercises and enough protein to support your strength- and muscle-building efforts. While there are different routes you can take to achieve that sculpted look, the best back workouts revolve around a classic pull-day staple: the row. 

The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?

We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. 

Table of Contents

Key Differences 

• The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
• The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
• Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout. 
• Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs.  (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
• The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas. 

Muscles Worked 

Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. 

In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip. 

However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:

You’re a Beginner

Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable. 

While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.

You’re Working Your Way Back From Injury

If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique. 

Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Goals

If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.

From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.

When to Do the Bent-Over Row

There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.

You’re Training for Olympic Weightlifting or Powerlifting

All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back. 

Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell. 

Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.       

You Want to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position. 

According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks. 

You Want to Add Overall Size and Strength

If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row. 

How to Do the Chest-Supported Row

To perform a chest-supported row, you will need a pair of dumbbells and an adjustable weight bench. Changing the incline level (as well as your grip) can alter how you attack your back workout by stimulating specific muscles. 

Here’s a step-by-step guide to executing the chest-supported row with the correct technique.

1. Set your bench to a 45-degree angle. Grab your dumbbells and lie chest-down on the bench with the weights by your sides and your palms facing inward. 
2. Press your feet into the floor, engage your glutes, and brace your core to create tension throughout your torso.
3. While maintaining a neutral spine and head angle, retract your shoulder blades and pull your elbows toward the ceiling until they form a 90-degree angle.
4. Squeeze your upper-back muscles at the top of the movement for one to two seconds, then carefully lower the weights back to the starting position. Keep consistent tension in your abs to protect your lower back as you complete your set.

[Related: How to Do the Pendlay Row]

How to Do the Bent-Over Row

The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row. 

Here’s a step-by-step guide that will help you master the nuances of this compound movement:

1. Stand behind a barbell with your feet shoulder-width apart. 
2. Hinge at the hips by keeping your back straight and bending your knees slightly.
3. Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip. 
4. Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
5. While keeping a neutral spine, pull your elbows back until the bar touches your midsection. 
6. Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground. 

Benefits of the Chest-Supported Row

The chest-supported row offers plenty of intriguing potential for lifters looking to build a strong, defined back. Let’s examine a few key benefits of performing this exercise.

Added Stability

The biggest benefit of the chest-supported row is undoubtedly having the ability to train your back with the built-in stability of a bench. This is great for both beginners and advanced lifters who want to reach their strength and hypertrophy goals without having to learn a complicated technique or worry nearly as much about core or lower-back limitations.

Takes Advantage of Unilateral Training

As opposed to bilateral exercises like the barbell bench press or the back squat, the chest-supported row lets you attack each side independently. Unilateral training is beneficial in that it allows you to address any imbalances and removes the possibility of one side shouldering more of the load. Supersetting the chest-supported row with another unilateral exercise like single-arm lat pulldowns can take your back workout to another level. 

Easier Recovery

The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.

You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.

Cons of the Chest-Supported Row

Although added stability and easier recovery stand out as positives, there are some drawbacks to the chest-supported row, including:

Requires More Equipment

Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds). 

Less Overall Muscle Engagement

There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.

Can’t Go as Heavy

The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps. 

Benefits of the Bent-Over Row

Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits. 

Carryover to Other Pulling Exercises

Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer. 

Compound Movement

According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes something like the barbell bent-over row a great bang-for-your-buck choice for your training protocol. Not only does it build upper-body strength, but it also stimulates your abdominal and leg muscles from start to finish. 

Improved Posture

A sedentary lifestyle can lead to slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row can help counteract that by allowing you to strengthen your posterior chain. As you progress, you shouldn’t be surprised to see an improvement in your posture and a reduction in lower back issues.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the right pull-day movement for you? Before you pencil it into your program, here are some cons to consider. 

Injury Risk

Although it can be great for developing explosive power and upper-back strength, the bent-over row can be dangerous if done incorrectly. Maintaining proper form can be a major challenge, as you must cohesively coordinate multiple muscle groups and joint complexes to allow you to hold a loaded hip-hinge position for the duration of your set.

Just a slight slippage in form — such as rounding your lower back or slightly shifting your hips to one side — can lead to a strained muscle, ligament, or more severe injury. Whether you repeatedly perform the bent-over row incorrectly or you just lose focus for one rep, you run the risk of experiencing a setback that could derail your training plans. 

Grip Strength Limitations

If you’re taking the glass-half-empty view, one of the drawbacks to the bent-over row is that your grip strength is a limiting factor. If your forearms and hands can’t handle holding, lifting, and lowering a loaded barbell repeatedly, you will struggle to execute the movement effectively or efficiently. This can also be the case with the chest-supported row if you use heavy dumbbells.

You can overcome this problem by consistently working on grip strength exercises or using lifting straps for support. While the former will help you get better at bent-over rows and other lifts that require good grip strength, the latter will let you work with heavier loads by keeping your hands securely fastened to the barbell. 

Demanding on Lower Back and Core

Compound exercises like the bent-over row essentially put your entire body to the test. While there are certainly benefits to recruiting multiple muscle groups in one movement, your training session can quickly go south if you don’t have a well-developed core. 

Hinging at the hips and remaining in that near-horizontal position while pulling the weight vertically places significant stress on your lower back and abdominal muscles. Once fatigue sets in, you may struggle to keep the correct form or have to put down the barbell entirely. 

Using Momentum

While the chest-supported row forces you to use proper form by keeping your chest against the bench, the freestanding position of the bent-over row opens the door to using momentum to lift the weight. If you go too heavy, get fatigued, or lose focus, it’s easy to cheat the ensuing reps by swinging or jerking the barbell rather than maintaining tension and executing strict, controlled reps. Not only will this limit the effectiveness of the exercise, but it could also lead to an injury. 

Row Till You Grow

The battle between the chest-supported row vs. the bent-over row doesn’t necessarily have a winner or a loser. Both exercises offer unique benefits that can assist with sculpting the back of your dreams. At the same time, there are notable differences between the two rowing variations that can make one or the other a more logical choice based on your individual goals. 

Ultimately, your best bet is to include both the chest-supported and bent-over versions in your workout plan. That way you can pack serious size on your frame, develop better posterior chain and grip strength, and reap all the rewards of rowing — one pull at a time.

FAQs

Is a bent-over row better than a chest-supported row?

Because each variation brings unique benefits, it’s tough to say one is inherently better. However, if you’re focused on gaining the most size and strength, the bent-over row is the superior choice. That said, the chest-supported row is still useful for training your upper- and mid-back and is generally easier to perform, making it a solid option for beginners. 

Is the chest-supported row the same as the incline row?

Despite their name differences, both describe the same exercise. Whether you call it a chest-supported row or an incline row, you will need an adjustable weight bench and a pair of dumbbells to support your back-building efforts. 

What is the best angle for bent-over rows?

The ideal body position for a bent-over row calls for a forward lean of about 45 degrees. Although you can go a little further (around 60 degrees is my preference), hinging your hips to 90 degrees will put more stress on your posterior chain and may make the exercise more difficult to perform repeatedly.

References

1. Tataryn, N., Simas, V., Catterall, T., Furness, J., & L. Keogh, J. W. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, 7. https://doi.org/10.1186/s40798-021-00306-w
2. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.
3. Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.01105

Featured Image: Jasminko Ibrakovic / Shutterstock

Before you fork out some cash for a personal trainer, read this guide!

It’ll help you spot the difference between a bad personal trainer and an AMAZING trainer. 

And trust us, having the right trainer can make ALL the difference in the world.

There’s nothing worse than spending 6+ months in a gym (and thousands of dollars) with a trainer, only to realize that you haven’t made any progress on the goals you have – building muscle, losing weight, etc.

It’s…

I’ve worked with good trainers and bad trainers over the past 16 years, have worked with the same online personal trainer since 2014, and we have a team of 15 personal trainers on Team Nerd Fitness who have trained 15,000 1-on-1 clients.

Long story short, we know our stuff, and we’ll give it to you straight.

Whether or not you want to check out our 1-on-1 Online Training Program, this guide is going to help you with all the details.

Learn how an online personal trainer can change your life :

In this guide we’ll cover the good, the bad, and the ugly when it comes to personal trainers – both in-person and online:

What do you need from a personal trainer

As Coach Matt explains in the video above, the first question you need to ask when hiring a personal trainer: do they match up with your goals?

And yep, that means we’re going to have to pick some goals in the first place!

So start by picking your goals and then determine if the trainer you’re paired up with is the right fit for you. Like dating, you can meet somebody who’s amazing but not right for you.

If somebody is a competitive marathon runner, they might not be a great powerlifting coach, and vice versa.

So, start with your goals for finding a personal trainer:

1. Are you trying to lose 300 pounds? 20 pounds? Get to 10% body fat?
2. Are you trying to get stronger or hold your first handstand?
3. Do you want to become a competitive powerlifter?
4. Are you looking to run your first 5k?
5. Do you just want to get in shape, feel better, and enjoy exercise?

These goals will largely determine the type of trainer you’re looking for.

MISTAKE #1: Not making sure your trainer has expertise in the area you want to train in.

Expertise in one area does not necessarily make them a good fit in another!

After that, you’ll want to think about what you NEED from your personal trainer:

1. Are you looking for a powerlifting coach to show you the basics (squat, deadlift, bench) so your form is right? Just a few sessions up front and a few later down the line to confirm you’re on the right path might suffice.
2. Are you new to working out or looking to kick start your first 2 months of training with 2 sessions per week to keep you disciplined?
3. What type of person are you? Do you need more hands-on guidance throughout your workouts, or more space to take ownership and thrive on your own? Do you need somebody who will cheer you on or do you need tough love from somebody to call you on your bullshit?

Once you set proper expectations with what you want and how long you need a trainer for, then you can pick out one that hopefully will work for you.

Get matched with a coach that fits your personality!

How to find a good personal trainer

Once you find a trainer you are considering working with, the next step should always be an in-depth conversation.

MISTAKE #2: Blindly accepting what your trainer tells you without making sure you fit together! 

They SHOULD be listening to you completely and hear your full story.

They SHOULD ask about any past issues with injuries or experience with exercise. If you’re injured or have any deficiencies, they should know this so they can create a great program for you.

They SHOULD ask you about your nutrition. If they don’t ask about your nutrition, you’re going to be wasting your time.

They SHOULD practice what they preach. They don’t have to be an Olympian, but should have a healthy lifestyle.

They SHOULD tell you about their expertise and how they can help you. They should be able to share past successes of clients with you or point to their credentials and history of success.

They SHOULD set proper expectations. You won’t get ripped in a month, but they can let you know it could take many months to get in shape or build the right kind of habits.

That’s what to look for. These are the things we specifically focus on with our 1-on-1 online coaching program. We love helping people in a way that fits their lifestyle, at a pace that they feel great about, while actually having fun.

Exercise doesn’t need to suck! Click to learn about our Online Coaching program:

What are the Signs of a bad personal trainer?

Beware the “entertainment exercise” trainers with a routine that isn’t catered to your goals.

MISTAKE #3: Thinking a workout is more effective because it’s confusing.

Many trainers just try to confuse you with needlessly complex movements, and put all their clients through roughly the same cookie-cutter plan.

Why? because they know it makes them look knowledgeable without actually needing to do something effectively:

“Now balance on this bosu ball while doing these dumbbell squat lunge curls and standing on one foot with your tongue out! Muscle confusion!

I hope you saved some energy for the row machine.”

Tough workouts are great, but remember that while it’s easy to get someone tired (“go do 100 burpees!”), it’s harder to help someone slowly improve and build momentum.

Sure, it might elevate your heart rate and tire you out, but if it’s not building towards your goals in a way that you couldn’t do at home, what are you paying for?

They might also have just obtained a basic certification and stopped their education there, relying on ‘conventional wisdom’ rather than doing the research and building the experience.

If your trainer says any of the following phrases, run for the high hills:

• “Yeah you don’t want to squat too low – it’s bad for your knees.”
• “Use this machine; it’s safer for you than free weights” (unless you have an injury)
• “Yes, you should be using mostly your back. That’s why it’s called the back squat”
• “These (ab) exercise will burn fat from your stomach in no time” (You can’t spot reduce fat.)

I have overheard all of these sound bites from real trainers in real gyms, and it made me weep like the Native American in the 1970s pollution ad:

Your trainer should be results-focused, not focused on scheduling you a new session and keeping you around.

I often see clients working with trainers for months and months and that client never looks any different.

The trainer is just interested in cashing another check.

Remember, your personal trainer works for YOU: Don’t let them build a program that doesn’t actually fit your needs!.

Do they adjust your workout to take care of any pre-existing injuries you may have, or do they just give you a cookie cutter workout?

Are they encouraging or helping you succeed in the way you want to be encouraged, or are they scrolling through Instagram models on their phones while you’re doing your sets?

Are they putting in the time so they can see you get results, or are they putting in the time so they can check the box and collect your money?

You’re paying money for this person’s expertise and attention – it’s not too much to ask to find somebody who takes those things seriously.

What certifications should a personal trainer have?

There are a wide variety of personal trainer certifications and other “credibility indicators.”

The more traditional path – a degree in exercise science or kinesiology may mean the trainer in question is knowledgeable about the human body.

However, that doesn’t speak to any experience they may or may not have coaching in real-world circumstances.

Here are 6 of the most popular personal trainer certifications:

1. NSCA: National Strength and Conditioning Association
2. ACSM: American College of Sports Medicine
3. NASM: National Academy of Sports Medicine
4. ACE: American Council on Exercise
5. NPTI: National Personal Training Institute
6. CrossFit

T-Nation provides a rundown of the pros and cons from a trainer’s perspective that we feel is also useful insight from a client’s perspective. Be sure to check them out if you want to learn more about what’s behind your trainer’s certification.

CrossFit certifications are completed in a single weekend. While a CrossFit certification does not make a trainer bad (there are plenty of excellent CrossFit coaches out there!), it does not guarantee excellence either.

Here are our thoughts on CrossFit.

A certification from NPTI – the National Personal Training Institute – is a credential gained from going to a school for personal training (rather than attending a single class or taking a test).

While no certification can fully promise excellence, we believe trainers with NPTI certifications are worth your consideration.

CAVEAT TO ALL OF THIS: Plenty of trainers who have NO certification are incredible, and plenty of other trainers have the most elite certifications and are terrible trainers.

MISTAKE #4: Blindly accepting a trainer’s credentials or discounting a trainer without certain credentials.

Certifications can be a starting point, but they shouldn’t be the determining factor.

One of the most important things to look for in your trainer isn’t a credential or certification at all, but real experience and an enthusiasm for helping you reach your goals.

For example:

Looking to powerlift or get into Olympic lifting? Look for someone who has successfully competed in their fields, or someone who actually coaches athletes who do compete!

Need to lose a lot of weight? Ask a trainer to share with you success stories from people who are like you.

In our view, finding a trainer with proven experience and a track record of performing or coaching (or both) in the area of your goals is the most valuable step you can take to ensure quality.

The credential is only a starting point.

Trainers aren’t cheap, but the benefits can be priceless.

Remember, you aren’t paying simply for their time with you. You’re paying for the years and years they’ve spent learning, training, and coaching.

It’s the years behind the certification that makes their time so valuable, so expect the cost of a trainer to be significantly more than the cost of a basic membership at your gym.

Learn more about our Online Coaching program!

How much does a personal trainer cost? Are personal trainers worth it?

The cost of a personal trainer can vary dramatically depending on:

• Where you live (in an expensive city, small town, etc.).
• The quantity and duration of your training sessions.
• What kind of training you are looking for.

But you want specifics.

The average North American trainer charges $55 for an hour session.^[1]

That’s an “average” so let’s break it down a little.

Here are the prices for working with a trainer in various capacities at my generic commercial gym in the NYC area (definitely on the more expensive end):

• 4 sessions per month: $95 per session = $380/month
• 8 sessions per month: $85 per session = $680/month
• 12 sessions per month: $79 per session = $948/month

Is this pricing more or less than you expected?

Here is how much a personal trainer costs at:

1. Global Gyms: Most big box gyms offer personal training:
   • LA Fitness: you can expect to pay about $60 per session.
   • 24-Hour Fitness: it’ll be about $80 per session.
   • Anytime Fitness: as little as $35 a session.
2. Luxury Gyms: If you go to a more upscale gym like Equinox, expect to pay “luxury” prices of $110+ an hour.
3. In-Home Personal Training. If you don’t want to head to the gym, you can actually have a personal trainer come to your home. The cost on this could be all over the place, but a rough average would be about $65 for an hour session.

Different trainers will have different qualifications and expertise, leading to vastly different training experiences.

This can be really important.

MISTAKE #5: Thinking “more expensive” automatically means “better results.” 

Cost is not the right metric. VALUE is the right metric!

Depending on your goals and the results you’re after:

• $30 per session might be overpaying for a crap trainer who gives you a generic workout and doesn’t care about you. 
• $100 per session might be a STEAL if it’s an amazing trainer that gets to know your life and your personality, motivates you in the way you need to be motivated, and helps you get past a plateau when you stall.

That’s why remembering your “get in shape” goals is critical when buying a personal trainer.

If you’re looking to do 5 sessions to improve your powerlifting technique, that’s different than hiring a trainer to be with you in person 3x a week to get you to the gym.

HOW TO THINK ABOUT HIRING A TRAINER: 

You’re not just paying for an hour of somebody’s time.

You’re paying for their years of experience, schooling, training, and expertise.

You’re paying to outsource ALL of your fitness questions to somebody who knows what they’re doing.

Somebody who gives you the confidence you’re training correctly.

So instead of “I am paying this trainer for 1 hour, this is too expensive,” what you’re really paying for is confidence, momentum, and (hopefully) results.

As somebody who has worked with an online trainer since 2014, I would pay any amount of money to my coach (just don’t tell him that) because I love getting results after years of struggle.

How does an in-person trainer compare to our online coaching program?

Our pricing comes in at a less-expensive price than 4 sessions per month with a trainer.

In addition to building you a workout program for the month, we also help you with your nutrition, mindset, and goals, and answer all the questions you have.

There are very real pros and cons to hiring an online personal trainer, so make sure you read that next section.

So a trainer can be AMAZING and worth every penny, IF you have the right one who also takes an active role in your nutrition.

After all, workouts only make up 1-3 hours per week.

What about the other 165? That’s where the progress happens! And your coach should be helping you there too!

Learn more how our Online Coaching Program can help you actually hit your goals!

SHOULD I HIRE AN ONLINE PERSONAL TRAINER? WHAT ARE THE PROS AND CONS OF AN ONLINE PERSONAL TRAINER?

Warning: I’m going to be slightly biased in this area, but I’ll share the honest pros and cons of online training:

As I’ve mentioned, I’ve been working with an online trainer since 2014, and it’s allowed me to prove an internet troll wrong and then lose 22 pounds in 6 months while getting super strong!

Here are the Pros of Online Personal Training:

#1) Freedom to fit your schedule. With an online personal coach, you can train when and where you want to fit your schedule – your coach builds the workout program for you ahead of time, so you can fit it in at your convenience.

Compare this to a traditional coach, and you’re at the mercy of their busy schedule. If they only have time Friday morning at 8am, and you’re not a morning person, conflict ensues.

#2) Persistent worldwide accountability. I’m borrowing this phrase from a NF Coaching Client, Jeff (his success story is great). No matter where in the globe you are, your online trainer comes with you.

Which means the accountability never stops. If you travel for work, your coach can plan for that and build you a special travel routine. Getting relocated for work? No problem – your coach will still be there.

#3) Nutritional guidance. With most traditional personal trainers, you engage with them only during your scheduled visits: they help you work out and that’s about it.

With an online personal trainer, you’re connected whenever you have access to the internet. And I would imagine that MOST online coaching programs, work with you on the most important part of the equation: eating healthier!

AKA everything that happens in the 23 hours outside of the gym.

#4) More cost-effective. Most in-person personal trainers are expensive, especially if you work out with them two or three times a week.

That’s because if your trainer is working with you, they can’t work with anybody else at the same time.

When you work with an online coach, because you aren’t training with them 1-on-1 in the gym, they can provide more cost-effective guidance.

When you factor in their availability via chat and their help on habits and your nutrition, you’re looking at a life-changing experience if you find a coach that fits your personality.

#5) It might be the only option. With so many gyms closing because of the pandemic, you might not even have much of a choice here. Here’s our guide to staying in shape (while staying inside) if you need to train from home. 

When comparing online coaches versus regular coaches, I’m going to share the cons as if you have the option between a GREAT online coach and a GREAT in-person coach.

Neither of those is guaranteed.

Here are the cons of an online coach when compared against a real-life equivalent:

#1) Your coach can’t do the work for you. There’s nothing stopping you from skipping a workout and lying to your online coach that you did it. Nobody wins in this scenario, but I can totally see it happening.

So yeah, an online coach can’t pick up the weight for you, and they can’t yell at you to put down the donut. You have to do the work!

#2) No real-time feedback and instant form check. If you’re learning how to powerlift, or you’re going for a particular heavy lift, having a coach right there is HUGE.

They can tell you to move your squat slightly wider. They can guide you through the movement and consistently remind you – even when tired – to keep great form.

Although we do form-check videos, where we have coaches and clients send clips back and forth to each other, it’s not the same as having somebody critique you in real-time.

If you’re looking to nail a particularly challenging lift, or learn a dangerous gymnastics move, working with a trained professional in person is invaluable.

#3) The value of sunk cost. If you pay for a month of online coaching, there’s nothing inherently motivating you to go to the gym when it’s cold and you’re tired – your coach can’t yell at you, and you’re not letting anybody down in the moment when you don’t make it.

Compare this to working with a real coach in person.

You paid $100 for a session, and if you don’t show up, that money is *POOF* gone. So you tell yourself, “I already paid for this, and my coach is gonna be mad, I should probably go.”

And then you go. And you’re so glad that you did.

Although your online coach can notice that you haven’t signed in on your app, and they can ask what’s going on, this is after the fact compared to an in-person coach getting stood up.

There’s a lot to consider when debating in-person training vs. an online personal trainer.

I wouldn’t say one format is clearly better than or superior to another. It really depends on what you’re after and the circumstances of your situation.

MY PERSONAL EXPERIENCE: I’ve been working with an online trainer since 2014, and it’s truly been life-changing for me.

I had some goals that had evaded me despite a DECADE of effort, and it took a great coach to coax out the right strategy. It’s how I say (jokingly) that I went from Steve Rogers to Captain America.

And it was my coach’s programming that got me a 420-pound deadlift at a bodyweight of 172 pounds:

I’m not gonna set any powerlifting records, but I’m healthier, happier, and stronger each and every month, and I’m damn proud of that.  

For somebody that can’t afford a top-of-the-line professional coach for each session, having an online coach to build your programming and guide your food choices is a verrrrry close second.

Start training and get results today. Learn more about our Coaching Program!

How to hire a personal trainer

HERE’S MY ADVICE: Give your new personal trainer 5 sessions before making a decision that things aren’t working out (sessions are often sold at a discount in a package).

The first session is often exploratory, explanatory, and introductory, and the trainer needs to test your limits and movements to build upon that.

This isn’t a “get fit quick” strategy, but rather one that could take months and months for you to find the right person to aid you on your journey.

Don’t expect miracles in a day!

A few words of wisdom if you do hire a trainer:

DO NOT USE YOUR TRAINER AS AN EXCUSE: Too many people will hire up a trainer and give no effort in the gym or the kitchen.

Then, when they fail to see results they can turn to their friends and say “man, my trainer is terrible, THAT’S why I’m not losing weight/getting stronger/etc.”

This happens so much more often than you’d think. A trainer is a guide, like Morpheus.

You have to take the pill and walk through the door yourself.

MAKE CRITICISM CONSTRUCTIVE CRITICISM: Often when the trainer asks them to do something (walk every day, throw away junk food, eat a vegetable), the client/trainee comes back with 1,001 reasons why they can’t do that.

No compromise or discussion of possible solutions. This stinks.

Instead of saying “no,” offer an alternative solution and negotiate a plan: “I don’t really like broccoli, do you have a way to make vegetables taste better?”

In other words, don’t look for problems, look for solutions.

IF YOU ENJOY WORKING WITH YOUR TRAINER: Let them know and continue working with them.

The more information you can give them on your progress, the easier it will be for them to alter your program as you go on.

IF YOU DON’T ENJOY WORKING WITH YOUR TRAINER: That’s okay too. Not all relationships end in marriages.

Some first dates suck, and some trainers aren’t what you need.

I think you can be honest with them and let them know that it’s not a good fit and you will not be continuing to work with them.

Good trainers at this point will ask what they could have done better.

Trainers who are simply after your money may guilt trip you or beg you to stick around. Try somebody new and keep the search going.

REMEMBER: this is a lifelong quest, and you’re on the hunt for a great guide to help you on your journey.

They won’t do the work for you, and they can’t work miracles.

Have proper expectations, do what you’re told, and this could be the best investment you’ll make in your entire life!

Trainers in the Rebellion, what did I miss?

Those who have had experience working with Trainers, any wisdom to share from your experience?

One final note: Going to a gym is intimidating, especially if you’re starting out.

If you are in a location where there aren’t any great trainers, you don’t have access to a gym, or you’re just not ready to work with somebody in person, consider checking out our Online Coaching Program!

Schedule a free call to learn more by clicking on the image below:

If you have questions about what you need to look for when it comes to training with a coach in person, or even questions about working with an online trainer, leave them in the comments below so I can chime in!

-Steve

###

photo: Decathlon, wikimedia: high five, Bicycle, Wikimedia: stretching, Amazing playground: bicycles and football

What exactly is the big deal with NMN? It all starts with NAD (nicotinamide adenine dinucleotide). Think of NAD as cellular currency in your body. It’s required for things like energy production, DNA repair, and regulating gene expression. All of these processes sustain cell life and resist aging.

As we age, our NAD levels drop, leading to a decline in these functions. Not surprisingly, this contributes to the aging process. This is why people are trying to maintain or boost their NAD levels. Experts believe maintaining higher levels of NAD can potentially slow down aging and promote longevity. (18)

One of the ways to increase NAD levels is with NMN supplements. Nicotinamide mononucleotide (NMN) is a precursor to NAD, meaning it’s a substance that the body can convert into NAD. It’s like a raw material that cells can use to create more of the NAD ‘currency’ they need to function optimally.

With two decades of experience as a personal trainer and fitness nutrition specialist, I’ve witnessed a shift in client inquiries from how to get six-pack abs to a desire for longevity and improved quality of life. People don’t just want to live longer; they want to feel better too. While exercise and diet are important, NMN supplements offer a promising way to naturally boost NAD levels. For my review, I tested several options to help you find the best NMN supplement.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best NMN Supplements

I’d argue that choosing the best NMN supplement is more difficult than most other supplements because it hasn’t been on the market for very long. With limited time for rigorous scrutiny, finding products that truly align with the science can be a challenge.

Here at Breaking Muscle, there are several factors that we consider to ensure you get the best NMN supplements for your budget and lifestyle.

Science-Based Formulas

We give priority to products featuring ingredients backed by proven scientific evidence. 

Ingredients such as NMN, resveratrol, and vitamin D have consistently demonstrated anti-aging benefits in studies. (5)(8) (14)

What’s more, we evaluate the dosage of each ingredient, aiming to closely align it with the quantities shown in these studies for maximum effectiveness.

Third-Party Verification

Let’s face it: Supplements that undergo third-party testing instill greater confidence. 

We’ve favored products that have been through legitimate testing by independent laboratories, assuring purity and potency.

Real-World User Feedback

Real-life experiences offer invaluable insights. We’ve conducted a thorough review of user feedback, meticulously examining reports of effectiveness, benefits, and any potential drawbacks to provide you with a comprehensive assessment.

Company Reputation

The track record of a brand matters. We’ve chosen companies with a reputation for integrity, transparency, and a commitment to customer satisfaction.

Balancing Value

Our aim is to recommend supplements that strike the right balance between cost and effectiveness, ensuring you receive the best value for your investment.

Safety

Above all, your well-being is our top concern. We’ve focused on supplements that incorporate proven, safe ingredients without unnecessary additives or fillers. 

Naturally, products associated with a long history of adverse effects have been excluded from our list.

Our Top Picks for the Best NMN Supplement

Best NMN Supplement Overall: Lifeforce Peak NMN

I’ve been a big fan of Lifeforce since I tried the brand in my search for the best testosterone booster. Once again, they didn’t disappoint. In fact, the team and I were so impressed with Peak NMN that we assigned it as our best NMN supplement overall.

What clinched it for us? 

A combination of science-backed ingredients at doses that work, all without breaking the bank. Plus, Peak NMN targets something special: it not only supports long-term cellular health but also takes on blood sugar — a key factor in aging. Consistently elevated blood sugar can damage mitochondria or cellular ‘powerhouses’ and contribute to age-related diseases. (1)

Lifeforce tackles this with two key ingredients: Berberine HCl (660 milligrams) and White Mulberry Extract (200 milligrams), both proven to support healthy blood sugar levels. It also includes spermidine, which helps with cellular growth and renewal. It’s known for aiding in autophagy, the body’s way of cleaning out old cellular junk to make way for new, healthier cells. (2)(3)(4)

Naturally, Lifeforce’s star ingredient is NMN, which has been shown to boost NAD levels, helping to keep your cells strong. NAD plays a significant role in all cellular processes, most notably, energy production, DNA repair, and the regulation of cellular aging. (5)

For me, one of the features of Peak NMN that stands out from other NMN supplements is its quality and stability. It contains HPLC-tested NMN boasting 99 percent purity and a 24-month shelf life. 

Not only are you getting the highest quality form of NMN but it’s also going to last much longer than most other NMN supplements. For context, most brands of NMN have a three-month shelf life when stored at room temperature. To get around this, simply put your NMN supplement in the refrigerator.

Finally, one of my favorite features of Lifeforce supplements is the option to add a specialized home blood test that evaluates dozens of biomarkers focusing on aging and longevity. This test, supported by telehealth consultations and individualized guidance from a healthcare professional, aims to provide insights into biological age, cellular health, and factors influencing lifespan. Taking these tests before and several months after consistently using the supplement (and following the advice of the telehealth experts) can showcase how your cellular health is improving.

One of the team members at Breaking Muscle went through this Lifeforce Diagnostics test, and he was amazed at the professionalism of the team as well as the preciseness and quality of the information he received from it. He especially liked the convenience factor of having a phlebotomist come to the location of his choice. It’s very easy to schedule and the whole process takes less than 10 minutes from the comfort of your home.

Why didn’t Peak NMN get a perfect score? My only gripe with the supplement is the dosage of NMN. Sure, it provides 375 milligrams per serving, which may be enough if you’re new to NMN and want to avoid potential side effects like digestive issues and skin irritation. But what happens when your body adjusts, and you want to take a dosage closer to 1,000 milligrams (the higher end of the recommended daily dose)? 

Compare the 375 milligrams of NMN in Peak NMN to the 900 milligram serving in Wonderfeel Youngr NMN – A huge difference. If you want to get close to this when taking Peak NMN, you’ll have to either double the dose or take a separate NMN supplement. If you choose the latter, I’d recommend going with our choice for the best budget NMN supplement, Genuine Purity Liposomal NMN+, to save some cash.

Best Anti-Aging NMN Supplement: Wonderfeel Youngr NMN

On a list of NMN supplements all claiming to reduce the impacts of aging, how does one stand above the rest as the best anti-aging NMN supplement?

For us, it’s all about a multi-targeted approach to fight the signs of aging. In other words, we want to see a supplement with multiple ingredients known for longevity benefits. And that’s what sets Wonderfeel Youngr NMN apart from the rest.

NMN is one of several anti-aging ingredients in Wonderfeel Youngr NMN. Let’s break down the ingredient list, starting from the top with vitamin D3. This is one of my favorite vitamins and one that I believe most people are lacking in.

Vitamin D3 is often associated with bone health, but it does so much more than that. When it comes to anti-aging benefits, vitamin D3 enhances immune function, supports cardiovascular health, and staves off cognitive decline. (14)

For men, vitamin D3 is especially important for hormonal health as it acts as a building block for testosterone. Low levels of testosterone are associated with weight gain, muscle loss, mood swings, and fatigue – All things that are pro-aging. (15)

Most importantly for our purposes, vitamin D3 is particularly useful because it seems to help stop the build-up of certain proteins that are commonly found in older people. Also, taking extra vitamin D3 may help reduce signs of aging at the cellular level, which suggests it might help to slow down how quickly we age biologically. (14)

There is one issue with the inclusion of vitamin D3 and it’s the exclusion of vitamin K2. When you take supplements, you want to try to pair or group ingredients that have a synergistic effect. In this case, vitamin K2 improves the bioavailability of vitamin D3. I’m not saying your body won’t see any benefit from the vitamin D3 in Wonderfeel Youngr NMN, but some level of bioavailability and potential benefit could be lacking thanks to the absence of vitamin K2.

NMN is the next ingredient on the list. What I love about Wonderfeel Youngr NMN is that it provides a dosage level that’s on the higher side at 900 milligrams per serving. As mentioned above, this is close to what David Sinclair takes on a daily basis.

Next up, we have trans-resveratrol. Again, this is another homerun ingredient. Trans-resveratrol is better than traditional resveratrol because it is the more bioavailable and biologically active form of the compound. While it is the preferred form of resveratrol, it is lacking in dosage at only 100 milligrams per serving. For reference, the standard dosage starts at 250 milligrams.

The next ingredient is olive fruit extract, which contains hydroxytyrosol, a powerful antioxidant that supports cardiovascular health by promoting healthy cholesterol levels and blood flow (circulation). It also has a lot of polyphenols and these compounds offer protective effects against oxidative stress—a key factor in aging—and inflammation, contributing to overall longevity. (16)

Finally, the ingredient list caps off with a super antioxidant known as ergothioneine, offering benefits for anti-aging, vascular health, and neuroprotection. It combats oxidative stress and inflammation, which reduces age-related cellular damage. It’s also thought to preserve telomeres, the chromosome endcaps that typically shorten with age. (17)

Cementing its place as the best anti-aging NMN supplement, is there anything that could make this supplement better? 

You bet! It is the first supplement on our list that focuses on earth-friendly packaging. Your first order will arrive in a durable and refillable glass bottle. After that, you’ll receive your supplement in completely recyclable and biodegradable pouches. Simply refill the glass bottle and recycle the pouch. Even if the pouch winds up in the garbage, it will break down within six to 42 months, leaving behind no trace of microplastics.

Do something positive for yourself while doing something productive for the environment.

Best NMN and Resveratrol Supplement: Omre NMN + Resveratrol

When the longevity trend started, the abbreviations “NMN” and “NAD” were virtually unheard of. Instead, everyone was talking about resveratrol. Just because NMN is now taking center stage within the cellular health and longevity movement doesn’t mean resveratrol is obsolete. In fact, we recommend taking them both together. And that’s why our pick for the best NMN and resveratrol supplement is Omre NMN + Resveratrol.

What exactly is resveratrol?

A type of antioxidant known as a polyphenol, resveratrol is found in the skin of red grapes and berries as well as cocoa. Antioxidants fight against oxidative stress in your body, which is caused by an excess of free radicals. These are molecules that can damage cells and they are linked to several chronic diseases along with aging.

And this is where resveratrol comes in as an all-around longevity supplement. 

From a cardiovascular standpoint, resveratrol has been shown to support heart health by improving blood flow and reducing inflammation. Some research even suggests it can support healthy blood sugar levels. (Remember what we said above about blood sugar levels and aging?) (6)(7)

For our purposes, the most important benefits of resveratrol are its anti-aging properties, which include:

• DNA repair: Activates proteins called sirtuins, aiding in DNA repair and cellular health. (8)
• Antioxidant properties: Protects cells against oxidative stress, which contributes to aging. (9)
• Cognitive protection: Offers neuroprotective effects that may slow neurodegenerative diseases. (10)
• Cellular health: Improves mitochondrial function, leading to increased energy production and cellular vitality. (11)

Combining resveratrol with NMN may offer synergistic benefits. Most notably, the antioxidant activity of resveratrol complements the role of NMN in supporting mitochondrial (cellular) function.

I love the idea of combining two longevity heavy hitters. This is something you don’t see in many NMN supplements. And the fact that Omre uses trans-resveratrol earns it extra points. Why? Trans-resveratrol is the more bioavailable form of resveratrol meaning your body can properly ingest and assimilate the ingredient.

What’s more, both ingredients are dosed at 500 milligrams per serving, well within the same range used in studies and research. If you are interested in gradually building up to a higher dose, you can simply double your dose and you’ll be within the same range as longevity expert, David Sinclair.

Best Budget NMN Supplement: Genuine Purity Liposomal NMN+

If there’s one thing that you’ll quickly notice about NMN supplements, it’s the price tag. The sticker shock is going to naturally lead to the question of whether the best budget NMN supplement exists and if it’s worth buying. Thankfully, that can be answered with a double “yes.”

Introducing Genuine Purity Liposomal NMN+.

There are three major differences between Genuine Purity NMN and the rest of the options on this list: price, dosage, and bioavailability.

Let’s start with the obvious one: price. Even if you purchase a single bottle of Genuine Purity, you’re only paying $1.17 per serving, which is half of what some of the other brands are charging. If you want an insanely good deal for inexpensive supplements, you can’t beat buying one year’s worth upfront.

But there’s a reason for the lower price point and it has to do with ingredients and dosage. The only ingredient you’ll find in Genuine Purity is NMN. So, if you want those other ingredients that support longevity and cellular health, you’ll have to buy them separately and build your own stack. This is something I highly recommend. Not only can it be more cost-effective, but you’re guaranteed to get the proper dosage.

Speaking of dosages, you’ll see that it’s on the lower end of what the major studies used. Most of the studies mentioned above used anywhere from 250 milligrams to 1,250 milligrams. Genuine Purity provides 250 milligrams of NMN, which is among the lowest on our list. It isn’t bad if you’re just starting out and you want to see how your body responds to NMN, but for the long term, you’ll need to double or triple the dosage. 

Here’s the thing about that: At this price point, that’s still a good deal! If you buy a year upfront, you can easily triple your dosage and it’ll still end up being cheaper than most of the other NMN supplements out there.

Finally, let’s talk about bioavailability, which might be a double-edged sword for Genuine Purity. On one hand, it uses liposomal delivery technology, which can significantly enhance the absorption of NMN into the bloodstream. Liposomal delivery means that the NMN is encased in a sort of protective bubble made from lipids (fats). As a result, the NMN can bypass the harsh acids in the digestive system and get delivered directly into the cells where it’s needed most. (12)

On the other hand, not all liposomal products are created equal. The quality and size of the liposomes, as well as the stability of the liposomal structure, can greatly affect the uptake of NMN. Luckily, Genuine Purity claims to use high-quality liposomal encapsulation to ensure that you’re getting the most out of each serving.

One final point about bioavailability involves the shelf stability of the product. NMN supplements are notorious for having a poor shelf life. Yes, brands do spend the extra cash to ensure a longer shelf life like Lifeforce: Peak NMN. However, Genuine Purity doesn’t mention anything about an extended shelf life. As I mentioned above, if your aim is to take double or triple the serving size, shelf life isn’t something you’ll need to worry about.

Best Pure NMN Supplement: partiQlar Pure NMN

It should come as no surprise that the quality of supplements can range drastically. Take protein supplements as an example. If you buy whey protein concentrate, you might be getting a product that’s only 60% protein. If you buy whey protein isolate, you’ll get a hyper-filtered product that can deliver over 99% protein per serving. Both are protein supplements, but one is vastly superior to the other in terms of purity.

And the same goes for NMN supplements.

Purity or how much NMN you’re getting in every serving can vary wildly depending on the brand. On our list, we made sure to find products that had no less than 96% purity, which is the minimum you should always look for when shopping for an NMN supplement. With a product that pure, does it really matter which one you choose? 

Absolutely. Those last few purity points can really make a difference especially if it’s paired with a bioavailability delivery system ensuring optimal uptake.

When it comes to the best pure NMN supplement, partiQlar Pure NMN gets our vote for three reasons: a pure product, a knack for transparency, and an awesome team.

partiQlar’s NMN boasts an industry-leading purity that exceeds 99% and that’s a huge deal. This isn’t just some marketing ploy, it’s a claim that’s backed up by independent third-party laboratory testing. If you visit the official website, you’ll see that all the test results are right there on the homepage. (13)

Aside from the absurdly high purity of partiQlar’s NMN, one of the factors that I noticed is how transparent they are about the team behind the product. Not only is this pretty uncommon for NMN supplements, but you’d be hard-pressed to find this transparency with any supplement.

Knowing who is making your product means you can become a Google investigator and do your research for your own peace of mind (and to appease your supplement OCD). Very long story short: partiQlar sources their NMN from Effepharm. According to the official website, they are supposedly renowned for their research and development team of U.S. specialists along with their rigorous testing process.

Continuing with the idea of transparency and testing, partiQlar upholds rigorous standards to align with USP (United States Pharmacopeia) quality benchmarks. Also, the production facilities responsible for crafting partiQlar’s NMN are recognized by the National Sanitation Foundation (NSF) and Underwriters Laboratories (UL), reflecting adherence to the stringent Good Manufacturing Practice (GMP) guidelines.

Now, with that said, adhering to GMP guidelines is commonplace even if a supplement doesn’t specifically mention it on their website. Supplement manufacturers in the United States must adhere to GMP standards in order to operate. So, while it’s not exactly unique, it is nice to know that your supplements are in good hands.

In short, with an elite team, production facilities, and third-party testing, partiQlar is serious about the purity and effectiveness of its NMN.

What Is NMN?

Aside from being almost impossible to pronounce correctly on the first try, nicotinamide adenine dinucleotide (NAD) has an essential role in all cellular functions. 

The catch is that NAD levels naturally decline as you get older. This can lead to a variety of age-related health issues like slowing metabolism and cellular dysfunction. In a vicious cycle, the less NAD you have, the worse these issues get and the faster you age.

Enter nicotinamide mononucleotide, or NMN, a precursor to NAD. 

Put simply, NMN is what your body uses to make more NAD. Recent studies and praise from longevity experts like David Sinclair have sparked interest in NMN supplements to naturally boost NAD levels. 

The goal? To fight back against age-related decline in cellular health while improving overall longevity.

Benefits of Taking NMN

As a precursor to NAD, research suggests several potential health benefits associated with NMN supplementation:

Anti-Aging and Longevity 

NMN has exhibited numerous potential benefits against aging in different animal studies, including better metabolism and protection against diseases that come with age. Research suggests it may boost energy management within the body and enhance the body’s response to insulin as well as overall blood fat levels. (19)

Increased Energy Metabolism and Physical Activity

Supplementation with NMN has been suggested to improve energy expenditure and physical activity. A study indicated that NMN supplementation enhances neuronal function and physical activity, suggesting it may prevent the decline in energy metabolism associated with aging​​. (20)

Enhanced Physical Endurance and Metabolism

Continuing with the point above, research has found that NMN supplementation can improve endurance capacity, particularly in amateur runners, by enhancing oxygen delivery to muscle tissue and bringing energy to cells that are depleted during exercise​​. (20)

Cognitive and Cardiovascular Health

NMN supplementation has been linked to improved neuronal function in the brain and is suggested to have preventive and therapeutic potential in vascular cognitive impairment. (21)

How Long Does It Take for NMN to Start Working?

The one thing that I can’t stress enough is that NMN supplements are not like your favorite pre-workout supplements. You’re not going to feel them kick in with a bang after 20 minutes.

While several prominent biohackers suggest that you can use NMN as a nootropic (cognitive focus) supplement, I don’t agree with this. I believe the idea with NMN supplements is to promote improved cognitive function over the long term.

Besides, most nootropic-focused NMN supplements also contain other fast-acting ingredients that you’ll feel right away like caffeine and theobromine. Be sure not to confuse longevity supplements with nootropics.

It’s important to keep in mind that NMN is a long-term investment in your cellular health and overall longevity. So, don’t get discouraged if you don’t see immediate results. Stay consistent with your NMN supplement. The best way to determine if NMN is working for you is to take a biological age test once every several months and compare the differences. As mentioned above, we highly recommend Lifeforce Diagnostic, which measures more than 40 biomarkers and includes a personalized plan to optimize your health.

What Is the Best Way to Take NMN?

Hands down, the gold standard of absorption is intravenous. If you have the money and the time, you can find NAD drips at your local health spa. The results are immediate with many people citing a difference in how they feel the same day and throughout the week. The catch? NAD drips are notorious for making you nauseous. They are also extremely pricey. 

The simpler and more affordable way is with the NMN supplement.

NMN can be a bit finicky when it comes to how it’s best absorbed. The consensus is that sublingual (under the tongue) absorption is the way to go. This method allows NMN to bypass your digestive system and head straight into your bloodstream for faster results.

How Much NMN Should I Take Per Day?

This really depends on how comfortable you are with taking a “David Sinclair dose.” Some people jump right into taking 1,000 milligrams per day. 

But if you want to play it safe, many beginners start with around 250 milligrams to 500 milligrams per day. This is a good baseline to see how your body responds. As you continue to take the NMN supplement, you can gradually increase the dosage, but only if it makes sense for your goals and budget. 

What To Consider When Looking for an NMN Supplement

When shopping for an NMN supplement, here are some of the key factors to keep in mind:

Your Goals

When looking for an NMN supplement, I suggest asking yourself, “What do I want to accomplish by taking this?” 

• Do you want to support long-term longevity in your body and brain? 
• Are you looking to lower your biological (cellular) age?
• Or are you looking for something fast-acting that can help you focus?

If the first two goals sound like what you’re after, then an NMN supplement can be a great complement to a healthy diet and exercise program.

If you’re more interested in that third goal, an NMN supplement isn’t going to give you what you’re after. As I mentioned above, although NMN is sometimes marketed as a nootropic, it’s not going to give you a feeling comparable to caffeine. Only stimulants will do that and NMN is not a stimulant.

So, before you buy an NMN supplement, make sure it aligns with what you’re trying to accomplish in your health journey.

Recommended Dosage

The typical dosage for NMN supplements ranges between 250 milligrams and 1,250 milligrams. 

Should you start with a lower dosage? That really depends on your comfort level. 

Plenty of people jump right into taking 1,000 milligrams per day without any issues. If you’re someone who is new to NMN or supplements in general, consider starting out with 250 milligrams. If your body responds well to this dosage for a few weeks, gradually increase it. You can do that by simply doubling the serving that you’re currently taking.

With all that said, always consider speaking with a healthcare provider to help tailor your choice of the proper dosage based on your medical history and goals.

Ingredients and Ingredient Quality

You know you want to take an NMN supplement and you’re confident about the dosage. Now it’s time to make sure you’re getting quality ingredients. 

Here are several factors to look for when buying an NMN supplement:

• Purity: Buy an NMN supplement that contains at least 96 percent purity.
• Third-party testing: Look for products that have been third-party tested for quality assurance.
• Certifications: Certifications such as GMP or NSF signify a product’s high-quality manufacturing.
• Complementary ingredients: Check that added ingredients enhance efficacy and offer additional health benefits.
• Additives and fillers: Avoid supplements with unnecessary additives, fillers, or any low-quality ingredients.
• Product reviews and company reputation: Research the manufacturer’s reputation and read customer reviews to gauge the effectiveness and reliability of the product.

Safety

NMN supplements shouldn’t be a gamble. You should be able to confidently take your choice of supplement without worrying about your safety. 

Here are some tips to keep yourself safe when shopping for NMN supplements:

• Check for interactions with medications. If you are currently taking medication, it’s crucial to understand how NMN might interact with those medications. Consult with a healthcare provider to ensure there are no potential negative interactions.
• Ensure the supplement is backed by clinical research. Look for supplements that have been supported by clinical research. While research on NMN is still emerging, some products may have more scientific backing than others.
• Ensure the brand adheres to safe manufacturing standards. Check to see if the supplement is produced in facilities that follow high safety standards, such as GMP-certified facilities. This ensures that the product is made with a high degree of consistency and control.

Potential Side Effects

NMN supplements are usually very safe and easy to handle. Still, some side effects have been reported, including the following:

• Digestive issues such as nausea, vomiting, diarrhea, and abdominal pain
• Gastrointestinal discomfort, including bloating and indigestion
• Skin irritation and allergic reactions
• Flushing and headaches

If you experience any of these, reducing the dosage or discontinuing use may be necessary. Either way, I’d recommend speaking with your doctor. Also, be sure to check the ingredient label to ensure the side effects are coming from the NMN and not another ingredient.

If you’re concerned about the potential side effects of NMN supplements, start with a lower dosage like 250 milligrams, and gradually increase it to gauge your body’s tolerance. Keep a close watch on your body’s reactions after starting NMN supplementation. Any new or unexpected symptoms should be taken seriously and discussed with a healthcare provider.

How To Get the Best Results from an NMN Supplement

There’s more to throwing a supplement capsule in your mouth and going about your day. If you want to get the most from your NMN supplement, here are several tips to consider:

Be Consistent

Above all, if you want to see results, you need to be consistent with taking your supplement. When taken at the same time each day, NMN supplements can help maintain stable levels of NAD in the body. 

In addition to consistency, the timing of your NMN dose might play a role in its efficacy. (And I stress the word “might.”)

There’s some evidence to suggest that taking NMN in the morning could align with your body’s natural rhythms for producing NAD. 

On the other hand, I’ve read that some experts recommend taking NMN at night to help with sleep. 

Does it matter? Overall, I’d recommend finding a time that works best for you and sticking with it. Better to be consistent with taking the supplement than trying to time it perfectly amidst a chaotic schedule and missing doses.

Remember That Diet and Exercise Come First 

Don’t forget, supplements are just part of the equation. As I always say to my clients, “Supplements are supplemental.” They should never be the star of the show – That privilege belongs to diet and exercise.

Eating right and staying active are essential if you want to see the best results. Before considering supplements, I’d suggest reviewing your current fitness and meal plan. Could they use some work? If so, then focus your time, energy, and money on those first.

Once your foundations with food and fitness are solid, then you can bring supplements into the mix.

Consider Synergistic Supplements

Assuming your diet and exercise program are all taken care of, you can look at longevity supplements beyond NMN.

While incredible on its own, NMN can be part of a broader supplement strategy. For example, combining NMN with resveratrol, a compound that also supports cellular health, may enhance the effects of NMN.

This isn’t a requirement but something to consider if your goal is to optimize anti-aging benefits and longevity.

Monitoring Progress and Adjust

Finally, I’d recommend keeping track of how you feel before and after starting the NMN supplement. Use the notepad on your phone and track any changes in energy levels, cognitive function, and overall wellness to gauge the supplement’s effectiveness.

Outside of noting how you feel, if you’re serious about tracking your results, I’d suggest a biomarkers panel test like the one Lifeforce offers. Doing this every quarter or every six months will give you the best idea of how you’re progressing and the changes you might need to make, especially if you’re chatting with a longevity expert.

Final Thoughts

I’m glad that longevity is finally a big focus in the industry. I’m ecstatic when clients ask me questions about living a longer life AND feeling better during those extended years.

Most importantly, I believe that NMN supplements have the potential to play an important role in achieving those anti-aging goals.

However, I’m still a big believer in the basics. 

There’s no “magic pill” that’s going to keep you young forever — at least, not yet there isn’t. Until that day arrives, I can’t stress this enough: Focus on mastering your nutritional choices, get consistent with an exercise program, and consider mental health exercises like meditation so you can live a well-balanced, healthy life. Once these are in order, you can complement your lifestyle with NMN supplements.

Best NMN Supplement: Side-by-Side Comparison

FAQs

Research

1. Rungratanawanich, W., Qu, Y., Wang, X. et al. Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury. Exp Mol Med 53, 168–188 (2021). https://doi.org/10.1038/s12276-021-00561-7.
2. Liang Y, Xu X, Yin M, Zhang Y, Huang L, Chen R, Ni J. Effects of berberine on blood glucose in patients with type 2 diabetes mellitus: a systematic literature review and a meta-analysis. Endocr J. 2019 Jan 28;66(1):51-63. doi: 10.1507/endocrj.EJ18-0109. Epub 2018 Nov 3. PMID: 30393248.
3. Thondre, P.S., Lightowler, H., Ahlstrom, L. et al. Mulberry leaf extract improves glycaemic response and insulaemic response to sucrose in healthy subjects: results of a randomized, double blind, placebo-controlled study. Nutr Metab (Lond) 18, 41 (2021). https://doi.org/10.1186/s12986-021-00571-2.
4. Kiechl S, Pechlaner R, Willeit P, Notdurfter M, Paulweber B, Willeit K, Werner P, Ruckenstuhl C, Iglseder B, Weger S, Mairhofer B, Gartner M, Kedenko L, Chmelikova M, Stekovic S, Stuppner H, Oberhollenzer F, Kroemer G, Mayr M, Eisenberg T, Tilg H, Madeo F, Willeit J. Higher spermidine intake is linked to lower mortality: a prospective population-based study. Am J Clin Nutr. 2018 Aug 1;108(2):371-380. doi: 10.1093/ajcn/nqy102. PMID: 29955838.
5. Igarashi, M., Nakagawa-Nagahama, Y., Miura, M. et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. npj Aging 8, 5 (2022). https://doi.org/10.1038/s41514-022-00084-z.
6. Tomé-Carneiro J, Gonzálvez M, Larrosa M, Yáñez-Gascón MJ, García-Almagro FJ, Ruiz-Ros JA, García-Conesa MT, Tomás-Barberán FA, Espín JC. One-year consumption of a grape nutraceutical containing resveratrol improves the inflammatory and fibrinolytic status of patients in primary prevention of cardiovascular disease. Am J Cardiol. 2012 Aug 1;110(3):356-63. doi: 10.1016/j.amjcard.2012.03.030. Epub 2012 Apr 19. PMID: 22520621.
7. Zhu X, Wu C, Qiu S, Yuan X, Li L. Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutr Metab (Lond). 2017 Sep 22;14:60. doi: 10.1186/s12986-017-0217-z. PMID: 29018489; PMCID: PMC5610395.
8. Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov. 2006 Jun;5(6):493-506. doi: 10.1038/nrd2060. Epub 2006 May 26. PMID: 16732220.
9. Leonard SS, Xia C, Jiang BH, Stinefelt B, Klandorf H, Harris GK, Shi X. Resveratrol scavenges reactive oxygen species and effects radical-induced cellular responses. Biochem Biophys Res Commun. 2003 Oct 3;309(4):1017-26. doi: 10.1016/j.bbrc.2003.08.105. PMID: 13679076.
10. Jang JH, Surh YJ. Protective effect of resveratrol on beta-amyloid-induced oxidative PC12 cell death. Free Radic Biol Med. 2003 Apr 15;34(8):1100-10. doi: 10.1016/s0891-5849(03)00062-5. PMID: 12684095.
11. Lagouge M, Argmann C, Gerhart-Hines Z, Meziane H, Lerin C, Daussin F, Messadeq N, Milne J, Lambert P, Elliott P, Geny B, Laakso M, Puigserver P, Auwerx J. Resveratrol improves mitochondrial function and protects against metabolic disease by activating SIRT1 and PGC-1alpha. Cell. 2006 Dec 15;127(6):1109-22. doi: 10.1016/j.cell.2006.11.013. Epub 2006 Nov 16. PMID: 17112576.
12. Gopi S, Balakrishnan P. Evaluation and clinical comparison studies on liposomal and non-liposomal ascorbic acid (vitamin C) and their enhanced bioavailability. J Liposome Res. 2021 Dec;31(4):356-364. doi: 10.1080/08982104.2020.1820521. Epub 2020 Oct 6. PMID: 32901526.
13. “Quality.” partiQlar, 6 Jan. 2023, partiqlar.com/quality/.
14. Fantini C, Corinaldesi C, Lenzi A, Migliaccio S, Crescioli C. Vitamin D as a Shield against Aging. Int J Mol Sci. 2023 Feb 25;24(5):4546. doi: 10.3390/ijms24054546. PMID: 36901976; PMCID: PMC10002864.
15. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
16. D’Angelo C, Franceschelli S, Quiles JL, Speranza L. Wide Biological Role of Hydroxytyrosol: Possible Therapeutic and Preventive Properties in Cardiovascular Diseases. Cells. 2020 Aug 21;9(9):1932. doi: 10.3390/cells9091932. PMID: 32825589; PMCID: PMC7565717.
17. Paul BD. Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles? Antioxid Redox Signal. 2022 Jun;36(16-18):1306-1317. doi: 10.1089/ars.2021.0043. Epub 2021 Dec 7. PMID: 34619979; PMCID: PMC9221166.
18. Shade C. The Science Behind NMN-A Stable, Reliable NAD+Activator and Anti-Aging Molecule. Integr Med (Encinitas). 2020 Feb;19(1):12-14. PMID: 32549859; PMCID: PMC7238909.
19. Mills KF, Yoshida S, Stein LR, Grozio A, Kubota S, Sasaki Y, Redpath P, Migaud ME, Apte RS, Uchida K, Yoshino J, Imai SI. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metab. 2016 Dec 13;24(6):795-806. doi: 10.1016/j.cmet.2016.09.013. Epub 2016 Oct 27. PMID: 28068222; PMCID: PMC5668137.
20. Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021 Jul 8;18(1):54. doi: 10.1186/s12970-021-00442-4. PMID: 34238308; PMCID: PMC8265078.
21. Tarantini S, Valcarcel-Ares MN, Toth P, Yabluchanskiy A, Tucsek Z, Kiss T, Hertelendy P, Kinter M, Ballabh P, Süle Z, Farkas E, Baur JA, Sinclair DA, Csiszar A, Ungvari Z. Nicotinamide mononucleotide (NMN) supplementation rescues cerebromicrovascular endothelial function and neurovascular coupling responses and improves cognitive function in aged mice. Redox Biol. 2019 Jun;24:101192. doi: 10.1016/j.redox.2019.101192. Epub 2019 Apr 10. PMID: 31015147; PMCID: PMC6477631.

There’s two things every nerd should know:

1. How many calories do I burn walking a mile?
2. How far is it to Mordor?

Today, we’re answering both of them (and much more). 

Walking is a great form of exercise and something we often recommend to folks starting our coaching program. Some have had great success walking, including Megan, who has a daily practice to maintain her weight loss journey.

Here’s what we’ll cover:

Without further ado, let’s step right in.

How Many Calories Does Walking Burn? (Calorie Calculator)

In true Nerd Fitness fashion, we scienced the crap out of this, and even created a handy calculator for you – simply put your stats in the calculator here:

A few things to remember about the above equation:

There’s a difference between gross calories (total calories) expended and net calories (additional calories) expended! Your body burns most of its calories every day JUST by existing.

• Gross calories: calories burned while walking PLUS the calories burned just existing
• Net calories: ADDITIONAL calories you burned thanks to exercise.

(Calculate your calories “in” and “out” with this calculator.)

Also, our calculation is an ESTIMATE. You’re a unique snowflake, and no box or formula can capture your awesomeness/uniqueness. This equation below is JUST a starting point!

Also, if you don’t feel like playing with our calculator (boo), here’s how many calories you burn walking:

On average, a mile burns about 100 calories when walking.

Another point: ANY exercise pales in comparison to a much more important part of the weight loss equation: nutrition.

In addition to consistent dietary changes, Megan credits her walking habit with helping keep her consistent on her journey to a leveled-up life!

If you’ve come this far, and you want to learn more about why walking is so amazing, continue reading.

And you’re damn right, I’ll show you exactly how to walk to Mordor too.

What Are The Benefits of Walking?

We are designed to walk. It’s in our DNA, and it’s a huge part of our emergence as the dominant species on this planet (along with opposable thumbs, big brains, and Nintendo).

Let’s get the basic stuff out of the way:

Every day, it’s recommended by the CDC that we walk around five miles, or 10,000 steps.^[1]

Hence the reason why your Fitbit – which I’ll get to shortly – has that 10k step goal as its default number.

Unfortunately, we Americans tend to average HALF that: 2.5 miles or 5,000 steps.

And I’d imagine that people who work outdoors or have more physically active jobs drag that average wayyyy up.

Which leaves us desk jockeys, who don’t walk nearly enough.

We use our feet to get us from the front door, to our car, to our desk, to our car, to our front door, to our couch… where we put them up while watching four hours of TV before going to bed.

Not walking enough can be a big factor in the creep-up of weight gain over the years.

You might have questions like:

• Can I walk more to lose weight?
• Is walking REALLY good for me?
• Do I need to do more intense exercise?

Long story short:

You should walk more and it can help you lose weight and be healthier.

Short story long…

Here’s why walking is important:

#1) Walking burns calories without exhausting you. If you walk the recommended mileage each day (5 miles instead of just 2.5), it can lead to a tremendous amount of weight loss over time. You’ll burn an extra 100 calories walking just ONE more mile each day than normal: When that’s multiplied out, it’s an extra 700 calories burned per week, which results in approximately a pound of fat lost every five weeks, or 10 pounds in a year.  You can scale up your distances to get your desired results!

#2) Walking doesn’t add to training stress. If you are strength training regularly, adding in more weight training or running can lead to burnout, breakdowns, and injuries. If you are trying to look like a super-hero, extra cardio sessions (or long-distance cardio sessions) might kill your gains. But you can just walk. You can walk great distances, provided you’ve built up your body’s physical ability, and not get tired or sore – walking (especially outside while soaking in some sunlight) can make you feel better, not worse.

#3) Walking is low impact. Unlike running, which can wreak havoc on people’s joints if they run improperly or are severely overweight, walking doesn’t have those impact issues. If you go for a walk and your feet or joints hurt, you’re doing it wrong – read the next section!

#4) Walking can burn fat. Because walking is low impact and low intensity, your body doesn’t need to pull much glycogen and glucose stores to fuel itself, which happens when you strength train or push yourself into “aerobic training” with higher intensity cardio. Proponents of intermittent fasting suggest walking in a fasted state in the morning before eating anything in order to help burn extra fat. It’s a little controversial, so this will have to be something you attempt and measure for yourself.

#5) Walking relieves stress. Seriously! Put on your favorite playlist, and go for a pleasant walk around your neighborhood or through the woods as the sun is going down. It’s a recipe to forget the worries of your day.

Bonus points if you can get someone to follow you with a boombox:

#6) Walking improves mental health (especially in older hobbits). Walking can improve mental health, increase brain size, improve memory, and is correlated with improved, longer lifespans.^[2]

How Walking Can Change Your Life

If you are severely overweight and can’t run or strength train, walk on.

If you are building muscle and bulking up, walk on.

If you are trying to lose weight, walk on.

If you struggle with following a routine, or have failed in the past with weight loss, walk on. 

Why? I’m a HUGE fan of small habit change and tiny victories – walking is the PERFECT habit builder. If you’re brand new and starting out, go for a walk TODAY and begin your journey to Mordor.

This afternoon, go for a five-minute walk. Tomorrow morning before work, before breakfast, as SOON as you wake up, put on your shoes, and go outside for a five-minute walk. No snoozing, no lying in bed, no checking email or Twitter. Put on your headphones, pick your favorite song, go outside, and start walking.

Here’s Why Walking Can Change Your Life:

• Walking for just five minutes a day is the start of a new habit.  Every morning for a few weeks, you’ll have to force yourself to walk. Initially, it will take effort and willpower to walk instead of snoozing. However, with each passing day of success, you’ll need to use less effort and willpower to get out the door. After all, it’s only five minutes, right? Once it’s something you do automatically without thinking, you can add on to it by increasing your walk time.
• Walking briskly outdoors in the fresh morning air can be a great caffeine-free wake up call! If you make walking the FIRST thing you do in the morning, especially if you’re doing it before anybody else is awake, there will be zero distractions and no reason to say “sorry, I didn’t have time.” Of course, we like caffeine too (in moderation).
• Walking will give you a chance to gather your thoughts and clear your head before the day begins. We’re constantly distracted at home: TV, iPads, smartphones, etc. Walking is so primal – no gadgets, just walking. Many people cite walking as the impetus for their creative or intelligent breakthroughs.   
• Walking and successfully building a habit will give you a habit blueprint to follow for anything else you’d like to accomplish: “Hey, I was able to make walking a habit, what else can I tackle in the same way?” Slow and steady wins. One foot in front of the other, my friend.

How to Walk Properly

“Uhhh, Steve, I know how to walk. I do it every day!”

Welp, if you’re starting from only walking from your car to the office, we need to make sure you’re walking the right way for when you push that mileage up.

Let’s start with your feet, provided you’re not gonna glue hair to your feet and go barefoot to become a hobbit.

I recommend walking in shoes that have a wide toe box and minimal drop (height at the heel vs height at the toes), as we discuss in our monster post on healthy feet and footwear:

You might not be used to walking with minimal cushioning under your heels, so walk slowly and land softly. Walking on softer surfaces to start isn’t a bad idea either.

We were designed before the invention of big clunky shoes… thus, we should be able to walk without big clunky shoes.^[3] If you are interested in going barefoot as a runner, get started by walking short distances first. Your feet will toughen up (though they probably won’t grow hair quite like Frodo and Sam), your joints and muscles around your feet and ankles will strengthen, and your knees will deal with less stress.

When going for a lazy stroll, focus on landing softly, which is much easier when you don’t have thick-soled shoes to cushion your stride: land softly with your heel barely touching before rolling onto the middle (ball) of your foot, and then push off. You might need to take shorter strides than you’re used to if you were a big heel striker with a long stride.

If you’re aiming to walk quickly and up the intensity, shorten your stride and aim to land in the middle of your foot while pumping your arms. This is more easily done when walking uphill (which is also a great way to burn extra calories).

Is Walking Enough for Weight Loss?

Can walking help you lose weight?

You’re darn right it can!

The above photos are from Don, one of our coaching clients. Don credits his daily walking practice with helping him lose 85 pounds!

He’s not our only example of walking for weight loss:

Megan, who I mentioned earlier, is another client who walks daily to maintain her weight loss.

Case closed?

Of course not!

Both Don and Megan also made adjustments to their nutrition to reach their amazing results.

One of the Rules of the Nerd Fitness Rebellion is that we know “you can’t outrun your fork.” No amount of exercise can counter a bad diet, as your nutrition will be responsible for 90% (not an exaggeration) of your success or failure.

Here’s an example:

• Let’s say you go for a 5-mile walk, which takes you 90+ minutes.
• If you then consume a 20 oz Gatorade and a small bag of Fritos (a typical snack for many here in America), you will have already undone all of the calories burned while walking.

Depending on your nutrition and love/hatred for exercise, this is either great news or bad news!

The BAD news: you can’t eat very badly in mass quantities and then expect to lose weight with a bit of exercise every week, even if it’s strenuous.

The GOOD news: Even if you dislike exercise, you can avoid exercise and still lose weight! Instead, put ALL of your focus instead on fixing your nutrition, and then go for a walk every once in awhile.

I’d also consider reading the following:

Oh, and if you want to see if a Nerd Fitness Coach can build you a program to lose weight while doing movements you enjoy (like walking), click on the button below:

Yep, with the right program you can walk away the pounds. Learn more here.

The Best Practices for Walking (Tips and Tricks)

Here’s how to improve your walking technique:

#1) Focus on posture! Head up! Shoulders back! Walk with a confident stroll – practice this one in the morning if you’re not used to walking like this. It’s also a great way to appear instantly more confident; we nerds and hobbits need all the confidence we can get! Look around at your surroundings with your head up, arms swinging in rhythm.

You can also do some well-placed neck swings and jacket removals:

#2) Walk uphill to burn more fat. If you are walking on a treadmill, set it to an incline to increase the intensity and thus increase the amount of fat burned. Just don’t be that person who sets the incline way up, then holds onto both sides and leans their body back to be perpendicular with the incline. Keep good posture, lean forward into the incline, shorten your stride, and pump your legs.

#3) Hiking is a great way to practice walking, enjoy the scenery, and play Lord of the Rings in the woods with plastic swords and capes. Not that you should do that (you totally should). Here’s a beginner’s guide to hiking!

#4) When walking downhill, especially while barefoot (or wearing minimalist shoes), keep that stride short and be careful on how you are walking. Make sure your knee is bent when you land and absorb the impact rather than jamming the impact through your heel, knee, leg, hips, and lower back.

#5) Consider going for “fasted walks” in the morning. When you wake up first thing in the morning, your body has burned through most of the carb-fueled energy stores during the night. This means when you go for a walk first thing in the morning, your body is more likely to have to pull from the only fuel source available to it: fat! This is the entire philosophy behind things like Intermittent Fasting or really low-carb diets like the Ketogenic diet.

#6) Get yourself a sturdy walking stick, if only so you can use it to battle imaginary ogres, goblins, cavetrolls, etc. It can also make you feel far more adventurous than if you’re just walking, and help you get up hills and land softly when going back down.

#7) Try Temptation Bundling. Load up an audiobook or your favorite podcast, and tell yourself that you can ONLY listen to the book or podcast while walking.

Is a Fitbit Helpful for Walking? (Which Fitness Tracker Is Best for Me?)

If you’re somebody who has been interested – or is getting interested – in walking, you’re probably familiar with step-tracking devices:

Personally, I’m a huge fan of fitness wearables, but not for the reasons you’d think.

For starters, you’re wearing a constant reminder that you are prioritizing movement, which can only be positive. You can even trigger it to remind you to get up and move every hour.

It can also allow you to see how many steps you normally take, and thus allow you to prioritize moving MORE.

Although Fitbit has a history of being sued for the inaccurate heart-monitor portion of its devices, I’m less concerned about heart rates and 100% accuracy of step distance, and instead think in terms of personal improvement.

Just like with tracking your bodyfat percentage or your weight, “that which gets measured gets improved,” and that carries over to your total steps. The fact that you’re tracking it means you’re going to be more aware of it, which means you’re going to be more likely to be able to improve it.

And that’s why, in a weird way, I’m not very concerned about the total accuracy of these devices. Even if your scale is off by 5 pounds, or your body fat caliper is inaccurate by 1%, as long as you use the same device and measure in the same way under the same conditions, you can track trends and paint the picture of your health and whether or not it’s improving!

And that’s what these fitness trackers should be used for: a reminder and a trend tracker!

What you SHOULDN’T do: take your fitness tracker as gospel, and use that to calculate down to the calorie and macro how much food exactly you can consume.

What you SHOULD do: track your trend over time, and see if you can improve your average. Use the technology to aid your fitness quest. Use the community portion of the band to compare your stats against friends and get some positive friendly peer pressure to get you off your ass.

Okay, if nerdy fitness technology isn’t nerdy enough for you, let’s go full-nerd.

How to Actually Walk to Mordor

Did you know it’s 1779 miles between Hobbiton to Mount Doom? ^[4]. We can actually determine how far Sam and Frodo walked, and then set out on the journey ourselves! It’s one thing to go for a stroll around your neighborhood. It’s another to know that, “If I take one more step, it’ll be the farthest away from home I’ve ever been.”

So let’s take a look at how far we need to walk first:

• 458 miles: Go from Hobbiton to Rivendell.
• 462 miles: Set out with the Fellowship from Rivendell, through Moria, to Lothlorien.
• 389 miles: From Lothlorien, down the Anduin, to Rauros Falls.
• 470 miles: Follow Frodo and Sam on the quest from Rauros to Mt. Doom.
• 535 miles: From Minas Tirith to Isengard
• 693 miles: From Isengard to Rivendell.
• 397 miles: From Rivendell to Bag End.
• 467 miles: (bonus!) Follow Frodo to the Grey Havens and return home with Sam.

Following this path, you need to walk a total of 1779 miles to get from Hobbiton to Mt. Doom. Then it’s time to destroy the ring and get carried to Minas Tirith by the Great Eagles.

Then you’ll walk 1625 miles back to Bag End (and an additional 467 miles if you’re interested in doing a round trip to the Grey Havens).

Obviously, you don’t need to move at the same speed as the hobbits (18 miles on the first day is no joke! Damn, those hobbits covered some ground!), but it’s still fun to track your walks and your total miles to see where you’d be on your journey.

However, like Frodo and Sam, it starts with the first step.

I’ve created a Google Doc that you can copy for yourself to track your distances to follow Frodo and Sam on your journey to destroy the One Ring.

Here’s how to do it:

• Open the document, and then click on “file,” “save a copy,” and then you can edit your own copy of the document.  
• Track your distances with a pedometer, Fitbit, your iPhone or Android phone.
• Input your distances and work towards completing each section of the journey over months. As you input your distances, it will automatically let you know when you reach each destination so you can get you started on the next one. 5 miles a day on average will have you destroying the Ring within one year.

Oh, and if you’re curious, according to my rough gorilla math, Frodo burned at least an additional 61,0000+ calories (100,000+ gross calories) by walking “there and back again” – you’re welcome^[5].

What’s that?

You want some help getting out the door?

You got it – but only cause you asked nicely.

Here are three ways to level up alongside Nerd Fitness. 

#1) Our Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

Our coaching program changes lives. Learn how!

#2) If you want an exact roadmap on how to get in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

We even have fun missions that will help you walk more, all while you earn XP! Righteous. 

Try your free trial right here:

#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!

Alright, your turn:

What questions do you have about walking? 

How have you incorporated it into your daily routine?

And have you walked to Mordor?

Let me know in the comments!

-Steve 

Photo source: fourbrickstall Hiking in Candelario, Lego Frodo, logoboom © 123RF.com, gynane © 123RF.com, arushigakaito © 123RF.com, snehit © 123RF.com, Thad Zajdowicz Keep walking! HMM!, Frodo and Sam,