Choosing The Best Protein Powder For Building Muscle

This post was last updated on October 3rd, 2017 at 01:04 am

In this article we will cover some of the best-selling protein powders available on the market right now and what you should think about when taking protein powder.

We hope this article will help you make the right choice for selecting the best protein powder for building your muscle.

The best protein powders available on the market

Optimum Nutrition Gold Standard 100% Whey Protein Powder

If you are looking for quality WPI (whey protein isolate) then this is a good choice.

  • Gold Standard certified, which is great!
  • Suited for those who wish to build muscles and increase their muscle mass.
  • Some studies mention this powder is the best-selling whey protein powder in the world today, in the field of sports nutrition.
  • Tastes superb!
  • Each serving ensures that you get over 4 grams of glutamine and glutamic acid.
  • You also get 5 grams of natural BCAA or Branched Chain Amino Acids and has a rich concentration of Leucine, Valine and Isoleucine in each serving.
  • Users have mentioned they feel the effects almost immediately post workout.
  • Recommended to be taken before workout as per the dosage recommended by trainers and fitness experts.

Check out our take on the best optimum nutrition flavor.


Orgain Organic Plant Based Protein Powder

From the house of Orgain, this is quality protein powder, ideal for those who are busy and are looking for quality intake of protein while on the go.

  • Organic source of protein.
  • Creamy chocolate flavor and comes with 2.03 pounds of organic plant protein.
  • Each serving give 21 g of organic plant based protein, 5g of organic fiber, 3g of net carbohydrate and 150 grams of calories.
  • Gluten-free, soy free and does not contain GMO. Is vegan and has USDA approval.
  • Frozen banana, organic coconut milk or almond milk are among other flavor options.
  • Recommended dosage is 2 scoops measuring 46 grams either in water, milk or fruit juice.


BSN SYNTHA-6 Protein Powder, Whey Protein

Syntha-6 is also considered being one of the best sources of whey protein.

  • High class milk protein isolate.
  • In each serving you can be sure of getting 22 g of high class protein.
  • Provides you with 5 grams of fiber which helps overcome the problem of flatulence and other issues associated with whey protein.
  • 10 grams of essential amino acids per serving.
  • Palatable and has a creamy and rich milkshake taste and texture.
  • Best suited for those who are looking at muscle synthesis and recovery support after workouts and exercises.
  • Tastes fantastic according to many users.
  • Complements well as a pre-workout, intra-workout and post-workout supplement.
  • Does not contain caffeine and can therefore be consumed during night or day.

We wrote a detailed review on Syntha-6, check it out here!


Vega One All-In-One Plant Based Protein Powder

This is a quality all in one plant based protein powder. Made from the best of wholesome food ingredients including hemp, pea, SaviSeed and flax.

  • Has 1.93 lbs. of high quality protein.
  • Each serving offers you 20 g of premium, plant based protein.
  • Suited for those who are looking at a complete and total amino acid profile.
  • Also suited for those who wish to supplement their daily intake of protein.
  • Brings you a 50% daily intake of minerals and vitamins because with extracts from kale, spirulina, broccoli and strawberries.
  • Offers 19 servings and each serving offers a 20 gram of quality protein which is easy to digest and absorb post workout.
  • Gluten-free and does not have any GMO (which has been certified).
  • Quality antioxidants such as vitamin A, C & E.
  • Rich source of Omega 3 and has 1.5g in each serving.
  • Comes with 1 billion CFU probiotics which prevent bloating and other problems.


NOW Sports Whey Protein Isolate

Now Sports claims that this is a 100% pure whey protein isolate supplement.

It is liked by many sports persons and athletes because of a number of reasons.

  • Mixes almost instantly because this powder is micro filtered.
  • Well known for being one of the best sources of BCAA or Branch Chain Amino Acids.
  • End users can be sure that they will get the best of essential amino acids that are needed for repair and rebuilding of stressed cells, tissues and muscles.
  • Comes with a neutral natural flavor.
  • Free from Sucralose, Aspartame, Acesulfame-K and many other unwanted compounds.
  • BGH free.
  • There were some concerns expressed regarding the presence of lead, but was found to be in very small quantities and very much within the limits.
  • Each 28g serving offers you 25 gram of protein which is really great.
  • Many users are of the opinion that it is a highly underrated product.


Jarrow Formulas Whey Protein

Recommended for athletes and others who require high quantity of protein intake on a daily basis.

  • Has a special fat burning property and therefore is recommended for those who are overweight or obese.
  • Contains the best of Whey Protein Formula.
  • Easy to dissolve and gets absorbed rapidly in the body pre-workout or post-workout.
  • Free from BST.
  • 100% Natural Unflavored Protein.
  • Does not contain and artificial sweeteners or additives.
  • Offers 4.0 grams of high quality BCCA in each serving.


Optimum Nutrition Platinum Hydrowhey Protein Powder

This is considered being a unique protein in many ways. It is a 100% hydrolyzed whey protein power.

This technology is considered advanced because it helps in rapid and fast delivery of the protein once it has been consumed.

  • One of the richest quantities of protein per serving. Each serving offers you 30 grams of high quality whey protein.
  • Nine grams of naturally occurring BCAAs available.
  • Includes precious quantities of Leucine, Isoleucine and Valine in each scoop.
  • One of the best sources of protein for those who are into strenuous workouts either as athletes, sports persons, wrestlers or body builders.
  • Easy to mix with a spoon due to the unique instantizing technology.
  • Has all the qualities and ingredients to make it the top protein powder for building muscle.


Cytosport Monster Isolate Supplement

The Monster Isolate Supplement has a highly tasty chocolate flavor in it.

  • Provides you with 25 grams of high quality protein in each serving.
  • Ideal source of whey protein for body builders, and others who need to have quality muscles because of various reasons.
  • Has 6 BCAAs which helps focused and targeted muscle growth.
  • Excellent source of protein and aids with rapid recovery.
  • Has a wonderful taste, and can be used as smoothie or can be taken with other food items.
  • Got the prestigious NSF certification, a respected independent certification organization.


Yellowstone Nutraceuticals 100% Whey Protein

This is another rich source of whey protein. 100% pure and totally made from vegan sources.

  • Each serving provides you with 25 g of the best quality Whey Protein.
  • Amazing 5.6 gram of various essential BCAAs. This goes a long way in rebuilding stressed and damaged cells, tissues and muscles rapidly.
  • Low in lactose and low in fat as well.
  • Has amazing flavors making this protein a suitable candidate for the best protein powder for building muscle.


Body Fortress Super Advanced 100% Protein Isolate

This is made from 100% ultra-pure isolate technology using the best of whey as the main ingredient.

The highly purified technology helps you to come out with a protein which helps in building strong and sturdy lean muscle.

  • Suitable for sports persons and those who need added quantities of great quality protein.
  • Comes with a sustained release formula, which helps in boosting post workout recovery.
  • An outstanding 12g of naturally occurring BCAAs from protein.
  • Has zero gluten, zero gimmicks and zero aspartame.

Why do I need protein?

Protein is considered to be the most essential amongst the three major macro nutrients for recreating cells and building muscles.

If you are a body builder, short-distance sprinter, athlete, or a wrestler, or even an ordinary person, you need to have the right muscle mass.

Apart from helping build muscles it helps in several other ways.

  • Protein has 21 amino acids essential for severalbodily functions.
  • Helps in regulating the secretion of hormones, increases immunity in the body and could help prevent premature ageing.
  • Plays an important role in repairing and rebuilding cells, tissues and muscles. So sports persons consider quality protein necessary in their daily routine.

Protein is a critical macro nutrient

Consumption of protein is a must and essential in life.

According to medical experts and as per WHO standards, a person should consume protein equivalent to 1 gram for every kilogram. If a person is 60 kilograms, he or she should consume 60 grams of protein.

Further, complete protein should be consumed daily because there several of essential amino acids which the body does not store.

The above RDA (recommended daily allowance) is only for those with normal activities.

For sports persons and athletes, protein consumption requirements could go up to 1.5 gram per kilogram of body weight.

In case of body builders it could go up to 2.0 grams per kilogram of body weight.

Different sources of protein

Protein can be obtained from several sources. It could be from meat, eggs, fish, poultry products, dairy products, lentils, and certain types of cereals.

The protein which we get from our food sources could be insufficient or not of good enough a quality.

So looking for protein supplements outside our daily food intake is becoming normal, especially for sports persons and athletes.

Natural and vegan protein supplements are derived from whey, soya, wheat, pea and other sources.

Why the need for protein supplements?

Many of us might ask as to why we need to take protein supplements when we have a healthy and balanced diet every day.

We might be of the opinion that our food has the right mix of macro nutrients and micro nutrients.

This is usually not the case. We might consume protein, and sometimes in terms of quantity it might be okay.

But we should try to find out whether it has all the amino acids required for building the right muscles and cells.

In most cases it does not happen that way. Further, in the garb of consuming quality protein, we often end up stuffing our body with excess carbohydrates and non-essential fatty acids.

This leads to obesity and other health problems.

Therefore, there is a real need for choosing the best protein powder for building muscles and even for our daily lives.

Athletes, sports persons, body builders, wrestles and others have a much higher requirement of protein.

This is because with each exercise and workout, the cells, tissue and other parts of the muscles suffer damage and are put to more stress.

This stress is required to cause some damage and construct a new set of stronger cells, tissues and muscles.

There is no way they can meet their additional demand for protein from daily food.

They will have to depend on supplements and therefore most active people are on the lookout for the best protein powder for building muscle.

How and when should protein be taken?

If you are into body building, sports activities and muscle building, it is likely that you will need extra protein.

The main job of quality protein supplements is to repair the damage caused to the muscles and fibrous tissues after a hard workout.

You must therefore be sure you consume the protein supplement well on time.

There are two theories regarding the time in which protein should be taken.

One theory suggests that it should be taken before the workout.

There is another theory which suggests that protein supplements should be taken within 15 to 20 minutes after workout.

Both are right in their own ways though many experts say it is better to take your protein before the workout.

This reduces wear and tear and repair happens much faster.

We should ensure that along with proper timing, adequate rest after strenuous workout is also necessary.

Is Protein Supplements Safe?

Protein when taken in right quantities and as recommended by doctors, trainers and nutritionists are safe.

However, you must find out ways and means to metabolize the protein intake.

Otherwise, you could end up putting too much strain on the kidney and liver.

Those with kidney ailments and compromised kidney functions should check with their doctors before going in for a high daily dosage of protein.

Is Protein Safe for Beginners?

Beginners are can be edgy and uncertain when it comes to using protein supplements.

We need to understand the term “Beginners” from the right perspective.

As mentioned above, different levels of physical activity would require different quantities of protein to be taken on a daily basis.

If you are beginner as an athlete, body builder or sports person you would need a higher RDA of protein.

However, it would be wise to take the help of your personal trainer or nutritionist.

They would recommend starting off with a lower quantity and graduating based on the speed with which the body can absorb the protein.

What Is Quality Protein For Building Muscle?

As mentioned above, there are different sources from which protein derives from.

It could be from animal sources or could be from vegan sources such as soya, pea, hemp, whey and quite a few other ingredients.

When we talk about the right protein for muscle building, we must take into consideration a few factors.

The protein must be easily digestible and absorbable into the body.

Experts are of the opinion that whey protein could be one of the best sources of quality and wholesome protein.

It is easily digestible and your body absorbs it quickly. It is a complete source of protein and has all the 21 amino acids and 9 essential amino acids which are required for cell, tissue and muscle repair.

Therefore, whey protein is highly recommended by experts and trainers all over the world.

If you’re interested in high quality low carb protein powder, check out our detailed article here!

What type of drinking bottle should I mix my protein in?

It would be advisable to have the right drinking bottle when you are into workouts and exercises.

There are many brands and models available in the market.

We will try to have a look at one particular brand and model.

This will help you to understand what to look for when choosing the right drinking bottle.

Amongst the many options available, customers believe that BlenderBottle Classic Loop Top Shaker Bottle could be a great choice.

This brand has been around for many decades now. In terms of looks, ergonomics and quality of material there is no doubt that it quite a good product.

It comes with a 28 ounce capacity. Additionally it has quite a few other features which set it apart from the others. Here are a few of them:

  • Has a patent mixing system.
  • Uses the highly popular 316 surgical grade stainless steel blender ball.
  • Comes with a patented loop top.
  • Easy to use and ergonomic flip cap and tapered spout.
  • BPA and Phthalate free and is dishwasher safe.
  • Comes in three different sizes, 20 ounce, 28 ounce and 32 ounces.

Along with the right protein supplement, it makes perfect sense to carry this drinking bottle.

It certainly will be a complete and total solution for your entire protein drinking needs.

You must however take the trouble of cleaning them properly after each use so that it remains safe for daily usage.

What’s your favorite protein powder? Share with your fellow muscle builders in the comments below!

The Best At Home Weight Bench 2017

This post was last updated on June 5th, 2017 at 12:44 pm

Top 3 Weight Benches For Your Home Gym

1. Bowflex Select Tech 5.1 Adjustable Bench


The Bowflex Select Tech 5.1 weight bench can be adjusted to 6 pre-determined angles from 17 degrees to 90 degrees. This gives you as the user flexibility in terms of positioning during your workout and allows you do a lot more weight lifting exercises with the same bench. 

Leg hold-down brace

The leg brace is designed to offer the users lower body support during upper body weight lifting workouts. It helps to correct and maintain good posture in order for the user to get the most out of each exercise session. 

Dimensions and weight limit

The Bowflex Select Tech 5.1 weight bench measures 54 inches in length by 19 inches in height by 90 inches in width. This means that you can set it up anywhere in your house without taking up too much of the floor space. 

The bench can comfortably support up to 600 pounds of weight. If this limit is exceeded, there are chances that the frame and other movable parts might not be as stable and resilient as they are designed to be. 


The Bowflex 5.1 bench comes with a 30 year warranty on the frame. This covers repairs and replacements when there is dame to the unit. It also features a 1 year warranty for the upholstery.

2. Ironmaster Super Bench Adjustable Weight-Lifting Bench


They don’t call this piece the super adjustable for nothing. It is designed to incline, decline and generally take up any form and position that makes the work out easier and more effective for you. In terms of decline adjustment, you have 11 positions to choose from ranging from 0 to 85 degrees. In terms of seat inclination on the other hand, you have three height positions to choose from.

Product dimensions and weight limit

Ironmaster Super Bench Adjustable Weight-Lifting Bench measures 20 inches in height by 41 inches in length by 17 inches in width. This gives it a decent floor footprint making it possible to set up in a variety of places in your home. 

This bench has one of the highest weight limit measurements with its ability to comfortably support and accommodate up to 1000 pounds of weight. 


The bench features attachment slots that allow you to include different workout aids including and not limited to dip bar handles and chin up bars. This makes it a versatile unit by offering you a wide variety of workout option. 

3. Marcy Utility Flat Weight Bench


The Macy Utility Flat Weight Bench is the only weight bench on our list that is not adjustable. The flat piece is designed to offer the user the chance to get the most out of workouts that require flat positions. It also comes in handy during core body workouts by offering a support surface. 


The bench is covered with high quality and high density foam material. This offers comfort to the user during exercises. This is covered with soft and waterproof material that protects the foam from fluids and makes the seats easy to wash. 

Dimensions and weight limit

It measures 44 inches in height by 13.5 inches in length by 4 inches in width. This compact design makes it perfect for use at home. 

It can support only up to 300 pounds of weight past which stability is not guaranteed. 


The frame and tube are made from high quality and super strong steel with a powder coat finish. This offers the unit the perfect combination of strength, stability and durability.

How Much Muscle Can You Gain In A Month?

This post was last updated on February 27th, 2017 at 08:09 am

This question comes up a lot:

How much muscle can you gain in a month?

We want to see results and we want to see them as soon as possible so it’s a fair question.

The bottom line is that there are a lot of factors and everyone is different.

You can gain 4 to 5 pounds of muscle a month if you know what you’re doing.

Check out the video below:

How Much Muscle Can You Gain In A Month

Should You Work Your Abs Everyday?

This post was last updated on March 5th, 2017 at 07:02 pm

This is a really common question that pops up all the time on forums and becomes the topic of conversation at the gym:

Should You Work Abs Everyday?

What does Big Brandon Carter have to say about it?

He likes to work his abs every other day which gives them time to rest.

Scott Herman works on his abs 4 days a week and he also makes some great points in the video below about how you need to consider what type of six pack you’re going for.

Do you want to have thick, blocky abs? Or do you just want a flat stomach where you’re abs aren’t as ripped?

The important thing is to experiment and see what works for you.

Everybody is going to be slightly different so test this out and see how often is right for you.

Best Cutting Cycle 2017

This post was last updated on March 28th, 2017 at 12:22 am

The life of a body builder is not an easy one. In addition to the fact that they need to endure long periods of excruciating and exhausting workouts, they are faced with one heck of a paradox.

The paradox is that some of the processes involved in the muscle building directly contribute to weight gain and fat tissue depositing under the skin.

During bulking up cycles, the body builder or the person seeking to tone up needs to eat a whole lot of food.

This is done in order to give the body something to work with in the muscle building process.

This increased calorie intake could have undesired effects where you end up actually gaining weight instead of losing it.

This is where cutting cycles come in. The reduced carb intake with increased exercise intensity allows you to shed the extra fat without losing muscle tissue for a perfectly toned body.

The Best Cutting Cycle Products

Finding the best cutting cycle products can be tricky. So below are five of the best in the market to help make your search for the one a whole lot easier.


Unlike most of the cutting cycles on this list, Modifilan is not a steroid.

This anabolic substance is popular among body builders for its fast and safe effects during cutting cycles.

It is also a great option if you wish to stack and use different supplements at the same time.

MHP Anadrox

This is a steroid based anabolic supplement. In addition to helping you build muscle mass, the supplement is specially formulated to help burn fat.

This is pretty much what the cutting cycle is all about.

It is a mild supplement and is therefore popular among women body builders or people looking to avoid the effects of harsher steroid formulas.

Sheer Thermo

What makes Sheer Termo one of the best supplements during the cutting cycle is the fact that it is energy-packed.

This comes in super handy during the cycle where you are essentially depriving your body of energy-giving foods and calories.

The supplement gives you the energy you need and prevents the need to break down muscle for energy.


This is one of the most commonly used supplements during cutting cycles.

It is designed to prevent muscle wasting and loss of endurance during workouts as a result of the reduced calorie intake.

This allows you to kill two birds with one stone where you lose weight and gain muscle at the exact same time.


Lipotase – one of the first muscle-preserving fat burners. Really helps shed those last few stubborn pounds.

Bottom line

After all is said and done, the secret to successful body building is balance.

Strike the perfect balance between what you eat, the exercises you perform and how long you work out.

With these three and the cutting cycle products described above, you will have your dream body in no time.

Does P90X Build Muscle?

This post was last updated on March 28th, 2017 at 12:23 am

Does P90X Build Muscle?

Working out these days is not only for the purpose of losing weight. In fact, most exercise enthusiasts and gym fanatics are people who are already fit but are seeking to stay fit. What people usually forget is that exercises for weight loss are very different from those of fitness maintenance. This is why many of them after reaching their target fitness levels end up confused on what exercises to pick up and which ones to stop. It is for this very reason that the P90X program was launched. With its different exercise modules and diet plans, you will be able to maintain the momentum to keep fit for a very long time.

What is the P90X program?

The P90X program is basically a comprehensive and integrated exercise and dieting plan. It includes many different exercises aimed at toning your muscles, improving cardio and so much more. These include things like swimming, yoga and aerobics which are performed at different intervals over a period of 3 months. Below are the three key components of the program to help you get a better understanding of how it works.

  • Exercise guide

This is basically the part of the program that shows you what to do and more importantly, how to do it for the best results. It consists of demonstrative videos, exercise calendars and fitness tests to help you evaluate yourself on a regular basis.

  • Gym equipment

This is provided as part of the package with an assortment of gym equipment to help with the fitness plans.

The equipment includes yoga mats, pull-up bars, dumbbells, push up handles and resistance bands. These coupled up with the information videos helps to get you on the right tract.

  • Diet plan

The aim of this part of the program is to help you build body mass in a healthy way. It focuses mainly on carbohydrates but proteins take center stage during the first month of the program.

The diet plan part includes recipes and source recommendations for these and other nutrients that will help you as the user to stay fit.

Benefits of the program: Does P90X actually build muscle?

Since taking the world of fitness and exercise by storm in 2003, the P90X program still raises one question; does it build body muscle?

Well based on the scientific research and real life results from people who have used it, the answer is a simple and straight forward yes.

This is done through the exercise and diet portions of the program.

Exercises like push-ups, pull ups and dumbbell weight lifting work on muscle tone and strength.

They gradually increase tone and muscle volume and depending on the area of focus, help in muscle building.

The diet aspect works on muscle building mainly during the first month. This is because of the heavy focus on protein.

Proteins are the building blocks for muscle tissue and therefore when consumption is increased more muscle tissue is built.

Other benefits include:

  • It helps increase the effectiveness of different exercises by showing you exactly how they should be done.
  • It is convenient in terms or resource availability as you are basically provided with all that you need to complete the program.
  • It is easy to comply with because due to the reasonable strictness and easy to follow tips.
  • It makes dieting fun with interesting recipes and plans to try out.

Bottom line

It goes without saying that the P90X program is very effective when it comes to maintenance of fitness. However, the effectiveness and desirability of results depends a great deal on you as the program user. What this means is that the more compliant you are, the better the results you will get.

Why You Should Be Doing Pull Ups

This post was last updated on March 28th, 2017 at 12:22 am

The Benefits Of Pull Ups

Chin up vs Pull up

Chin ups and pull ups are both generally meant to work and target the overall upper body. However, they target the muscles differently due to a couple of differences;

Grip: Chin ups require an overhand grip where your palms point outwards facing away from you while a pull up requires an underhand grip where your palms face point inwards, facing away from you.

Differences in strength: Chin ups put the biceps in a stronger line of pull while pull ups may require one to exert more strength to their biceps. It is therefore easier to do chin-ups than pull ups for most people and is recommended for beginners.

What muscles get trained: Chin ups are perfect when targeting your biceps since they are in a stronger line of pull. Pull ups on the other hand hit your lats a bit harder since your biceps are in a weaker position.

Safety and comfort: Chin ups stress your wrists and forearms and thus some people may feel comfortable doing pull ups. On the other hand, pull ups tend to be more stressing on the shoulders hence chin ups are recommended for people who experience shoulder problems.

Best pull up bar

There are numerous pull up bars on sale in the market. One should purchase a pull up bar that bests suits them. However the best pull up bar in my opinion is the Iron Gym Total Body Workout Bar. So what makes this the best pull up bar? With a 4.2 star rating on Amazon, it has a great deal of advantages:

· It uses leverage to hold against the doorway so there are no screws and no damage to door.

· It’s very easy to install since it takes seconds to complete installation.

· It’s also ideal for chin ups, crunches and more hence one does not have to get separate products for them.

· It’s affordable compared to other pull up bars

Best pull up workout

To better your workout results and get the perfect pull up workout, one is advised to do a few different sets of pull up variations. Some may include;

1. Standing row

This is recommended at the beginning of your workout so you can be able to stretch out your muscles. One is required to bring the pull up bar halfway down, extend your arms to the fullest and pull yourself inward. Inhale as you do your reps.

2. Australian pull up

After your muscles are well stretched out, bring down the j-hook of the bars hallway down so that it’s hanging on the door way. Swing with it, with your arms extended and pull yourself upward. Do a couple of reps as you inhale as you lower yourself down.

3. Regular pull up

Grab the j-hook at its regular position, extend your arms, exhale and pull up your body. Hold yourself there for a while then exhale and bring yourself down.

Can you do pull ups every day?

Though there is no safety risk of doing pull ups every day, it is recommended that you give your muscles a 48 hour rest period in between pull up workouts. This gives your satellite tissues adequate time to rebuild your muscles since biologically this is the process that strengthens your muscles, not the pushups.