Posts by Heather Jacques

How Much Creatine HCL Should I Take?

By Heather Jacques
Last updated January 12, 2023

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Creatine is one of the most well-researched ingredients in the sports nutrition industry. Hundreds of clinical studies have shown that creatine effectively increases muscle mass, strength, power, and recovery, and is also safe and generally well-tolerated.[1]

There are various types of creatine on the market; however, creatine monohydrate is the most studied form. In fact, creatine monohydrate was used in some of the first studies to determine efficacious dosages, bioavailability, and more.[1] It’s well established that taking 3-5 grams of creatine monohydrate per day yields all of the benefits that creatine provides.

With that said, the second most popular form of creatine in the dietary supplement industry is creatine HCL. The concept behind creatine HCL is that the addition of the hydrochloride group improves creatine’s stability and solubility.

As of writing this article, creatine HCL is not considered to be superior to creatine monohydrate. But some people prefer creatine HCL because you can take a much lower dose. Additionally, there’s no loading phase, it’s easier on your stomach, and it results in less bloating and water retention for some people.

If you want to try creatine HCL, this article is going to be extremely helpful because we are going to answer the commonly asked question, “how much creatine HCL should I take?” The clinically studied dose for creatine monohydrate is pretty clear, but the dosing for creatine HCL is more complex.

What Does Pre-Workout Feel Like?

By Heather Jacques
Last updated August 15, 2022

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Pre-workouts are one of the top-selling products in today’s sports nutrition industry. Thanks to various marketing tactics, supplement companies lead you to believe that pre-workout is the answer to all of your physique and performance goals. And if you train without a pre-workout, you might as well not work out at all.

Since the popularization of pre-workout, there are various types of pre-workouts, such as non-stim and high-stim. A commonly asked question by beginners or those that are just getting into taking supplements is, “what does pre-workout feel like?”

Although the answer to this question may seem straightforward, it really depends on the ingredients and how much of them are used in a pre-workout. Some ingredients you feel almost immediately, while others you may not feel at all. In this article, we are going to cover what the most common pre-workout ingredients feel like so you know what to expect!

How Long Does it Take Pre-Workout to Kick in?

By Heather Jacques
Last updated August 10, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The majority of fitness enthusiasts use pre-workout supplements in hopes of increasing energy, pumps, muscle growth, endurance, mind-muscle connection, and focus. While it’s quite common to take a pre-workout 5 minutes before entering the gym, that’s not the most optimal time to consume a pre-workout supplement, and you may be missing out on some of its benefits.

If you look at the suggested use section on pre-workouts, it’s often recommended to consume pre-workouts anywhere from 15-30 minutes prior to training. Some pre-workout supplements even state that they should be ingested 45-60 minutes before training. Although that amount of time may seem excessive, it all depends on the pre-workout’s ingredients.

In this article, we’re going to help you get the most out of your pre-workout by answering the commonly asked question, “how long does it take for pre-workout to kick in?”.

How Long Does Pre-Workout Last in Water?

By Heather Jacques
Last updated August 9, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Pre-workouts are one of the most popular supplements in the health and fitness industry. A few years ago, pre-workout supplements were only available in powder form. Nowadays, you can get ready-to-drink (RTDs) pre-workouts that provide extra convenience. However, they do come with an extra cost.

What’s more, the vast majority of RTD pre-workouts aren’t as efficaciously dosed as powders for a few reasons.

Most people who opt for an RTD pre-workout are more concerned about taste rather than effectiveness. Several pre-workout ingredients are quite challenging to flavor, so using lower doses of ingredients, also known as window-dressing, makes it much easier to flavor.
RTDs are already a lot more expensive to produce due to the manufacturing and packaging costs. Therefore, the only way to cut costs is by using cheaper ingredients at a lower dose.
Some pre-workout ingredients degrade over time when mixed in a solution, so you won’t get the benefits from them.

If you do some research and find a supplement company that offers both pre-workout powders and pre-workout RTDs, chances are that the formulas are quite different. If you don’t want to spend your hard-earned money on a pre-workout RTD that’s poorly formulated, then powders are the way to go. With that said, what if you want the convenience of an RTD without having to purchase one?

Well, one way to achieve that is by pre-mixing your pre-workouts ahead of time. However, as mentioned above, certain ingredients start to degrade over time. In this article, we are going to answer the commonly asked question, “how long does pre-workout stay good after mixing?”

Can You Take Pre-Workout Twice a Day?

By Heather Jacques
Last updated November 21, 2022

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Pre-workout supplements are one of the most popular supplements in the fitness industry, and there’s a wide variety to choose from. Some pre-workouts are loaded with stimulants, whereas others don’t contain any stimulants whatsoever.

The type of pre-workout you have determines when you should take it, how often, and what benefits or adverse effects you may experience.

In this article, we will provide an answer to a commonly asked question, “can you take a pre-workout twice in one day?”

Can You Take Pre-Workout on an Empty Stomach?

By Heather Jacques
Last updated August 10, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Two of the most popular times to hit the gym are early in the morning (5 am – 7 am) before work or in the late afternoon (4 pm – 6 pm) after work. For those who prefer training early in the morning, it can be quite challenging to get in a proper pre-workout meal.

However, most fitness enthusiasts have enough time to take a pre-workout supplement because they are quick, convenient, and efficient. Not to mention, pre-workout before a morning workout may be just what you need to boost exercise performance and gain more lean muscle mass.

But have you ever wondered… is it okay to take a pre-workout supplement on an empty stomach?

In this article, we are going to address that question, so you can decide whether or not taking a pre-workout supplement on an empty stomach is beneficial or detrimental to your health and performance.

The 10 Best Bulgarian Split Squat Alternatives

By Heather Jacques
Last updated June 7, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Bulgarian split squat is a very effective exercise for building and strengthening the lower body as well as improving overall balance and stability. Unlike most lower-body exercises, the Bulgarian split squat is a unilateral exercise, meaning that it trains one side at a time. If you have a muscular imbalance, unilateral exercises are the best way to correct the discrepancy.

Although Bulgarian split squats are a phenomenal exercise, there are several other exercises that are just as effective and may be better for you. Below you will find our definitive list of the best Bulgarian split squat alternatives. We cover why each one is included, how to perform them properly, and provide some additional tips on exercise execution.

Regardless of your situation, there’s an exercise in here that you can use as a Bulgarian split squat alternative!

The 10 Best Plank Alternatives

By Heather Jacques
Last updated June 29, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The core, also known as the abdominals, is one of the most overlooked muscle groups when it comes to resistance training. The core plays a huge role in stability, movement, performance, and injury prevention. Just because you have a six-pack, that doesn’t necessarily mean that your core is strong.

There are several muscles that make up the core, and each is responsible for a specific action. For example, the rectus abdominis is what most people refer to as the abs because it’s the most superficial, and its primary action is flexion of the torso.

One of the major core muscles that most people forget about is the transverse abdominis, a key stabilizer muscle that’s located underneath the rectus abdominis. The most popular exercise for strengthening the abdominal muscles, specifically the transverse abdominis, is the plank (related: plank muscles worked).

Although planks are effective and offer many benefits, depending on your goal, situation, physical abilities, and equipment selection, there may be superior exercise alternatives.

To keep things simple, we’ve compiled a list of the 10 best plank alternatives so you can spend less time doing the ones that don’t work and more time making progress!

Keep reading to find out why each exercise is included and how to perform them correctly.

The 10 Best Romanian Deadlift Alternatives

By Heather Jacques
Last updated February 25, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Romanian deadlifts are a popular deadlift variation primarily used to build and strengthen the posterior chain, including the glutes and hamstrings.

However, there are several reasons why you may need an alternative. For example, you may not have access to a barbell, you want to isolate a specific muscle, you have a muscular imbalance, or are addressing an injury.

The good news is several exercises can serve as a substitute for the Romanian deadlift! Better yet, we’ve narrowed it down to the top 10 Romanian deadlift alternatives based on safety, equipment availability, effectiveness, and efficiency.

Keep reading to see which ones made our list and how to get the most out of them!

The 10 Best Bent Over Row Alternatives

By Heather Jacques
Last updated February 11, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The bent-over barbell row is among the best barbell pull exercises when it comes to building a strong, thick, and muscular back.

One of the major benefits of the bent-over row is that it trains nearly every muscle within the posterior chain, including the latissimus dorsi, rhomboids, teres minor, and major, trapezius, erectors, infraspinatus, hamstrings, and glutes. It also engages the biceps, forearms, and core.

With that said, the bent-over barbell row has several drawbacks that may lead you to search for an alternative. One of the main drawbacks of the barbell row is the stress it places on the lumbar spine (lower back). As you lift heavier, it becomes more difficult to perform the movement with proper form, which increases injury risk.

Furthermore, it’s a barbell movement, so if you don’t have access to a barbell, you’re out of luck. Lastly, for those that have a muscular/strength imbalance, bilateral exercise isn’t ideal.

Luckily there are plenty of barbell row alternatives you can do to build and strengthen your back. We’ve put together our definitive list of the top 10 bent-over row alternatives below! Keep reading to find out why each one was included, how to perform them, and some tips to get the most out of the exercise.

The 10 Best Overhead Press Alternatives

By Heather Jacques
Last updated January 12, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The overhead press is one of the best exercises you can perform to build and strengthen your shoulders. It’s a compound movement that recruits multiple muscles, including the front delt, lateral delt, upper traps, triceps, and upper chest. The overhead press is also conducive to progressive overload, which is crucial for muscle growth.

With that said, the overhead press is not the only way to develop your shoulders. There are plenty of overhead press alternatives that can be utilized. Whether you can’t perform an overhead press or want to try out something new, we’ve created a list of the top 10 overhead press alternatives for you to choose from!

The exercises below were selected based on safety, effectiveness, and efficiency. Not only do we explain why each exercise is included, but we explain how to perform them correctly and provide some tips to get the most out of the exercise. If you want boulder shoulders, you can’t go wrong with any of the exercises in this article!

The 10 Best Leg Extension Alternatives

By Heather Jacques
Last updated January 23, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The leg extension is an effective isolation machine-based exercise that directly targets the quads. The quads, also known as the quadriceps, are a group of four muscles located on the front of your upper leg. The quads are primarily responsible for knee extension and hip flexion.

Although a leg extension is effective, it may not be the best quad exercise, depending on various factors, such as equipment availability, physical ability, personal goals, and more. Thankfully, several other exercises can be performed to build and strengthen your quads, but they are not all created equal.

Here, you will find the 10 best leg extension alternatives! We’ve outlined why each one is included, which one may be best for you, how to perform them correctly, and provide some tips and tricks.

Keep reading to learn more!

The 10 Best Hack Squat Alternatives

By Heather Jacques
Last updated June 9, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

One of the most popular machine-based exercises for building bigger and stronger legs is none other than the hack squat. Unlike traditional back squats, the hack squat machine allows you to hammer your legs, especially the quads, safely train to failure, and reduce the amount of spinal loading.

With that said, there are several reasons why you may need a viable hack squat alternative. Maybe your gym doesn’t have a hack squat machine, you work out at home, or you’re traveling. On the other hand, if you’re an athlete that’s looking for a more functional exercise, then a hack squat probably won’t cut.

Regardless of the reason, we’ve put together our definitive list of the 10 best hack squat alternatives below! Keep reading to learn why each hack squat alternative was included, their differences and similarities to the hack squat machine, the best way to perform them, and which one is right for you!

The 10 Best Glute Bridge Alternatives

By Heather Jacques
Last updated February 11, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The gluteus maximus, more commonly referred to as the glutes or butt, is the largest muscle in the human body. In addition to the gluteus maximus, you also have two other glute muscles – the gluteus medius and gluteus minimus. Both play a crucial role in the movement and stabilization of your hips and pelvis.

Along with the glutes, the hamstrings help perform hip extension, so they are involved in many of the same exercises. One of the most popular exercises for targeting your glutes and hamstrings, also known as the posterior chain, is the glute bridge.

Although the glute bridge is an effective exercise, there are several reasons you may want to consider glute bridge alternatives. For instance, equipment limitations, injury or pain, plateaus, or a desire to isolate the glutes further. This article is all about those alternatives!

Below you will find the top ten glute bridge alternatives that will keep you progressing no matter what. Keep reading to find out why each exercise was included, how to perform them properly, and some of our biggest training tips!

The 10 Best Lat Pulldown Alternatives

By Heather Jacques
Last updated June 3, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Lat pulldowns are an effective exercise for building strength and adding size to the back. Although there are several muscles involved, the lat pulldown machine primarily targets the lats, also known as the latissimus dorsi.

The lat is a large muscle that’s responsible for adding width to the back. Arguably, the lat pulldown machine is the most popular lat exercise. However, there are several other exercises you can do to build the lats. Knowing what are the best lat pulldown alternatives is crucial for a number of reasons.

Whether you don’t have access to a lat pulldown machine, your progress has stalled, you’re dealing with an injury, or are looking for a new way to isolate the lats in a more functional way, there are a number of lat pulldown alternatives to explore!

Keep reading to learn more!

The 8 Best Rear Delt Exercises

By Heather Jacques
Last updated June 3, 2023

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

You shouldn’t neglect direct rear delt training if your goal is to get stronger, bigger, and rounder delts. The rear delts, also known as the posterior delts, are often underdeveloped, whereas the front delts are often overdeveloped. This muscular imbalance leads to an asymmetrical physique, poor mobility, instability, and increased risk of injury.

If the front delts and chest are overpowering the rear delts, you’re going to end up with what’s known as “forward shoulder,” which puts your shoulder in a suboptimal performance position, especially on pressing movements.

The rear delts are involved in a lot of back movements. Most people would benefit from doing more direct rear delt exercises because bigger muscle groups, such as the lats and traps, take over the movement.

Most fitness enthusiasts fail to grow and strengthen their rear delts because they let their ego take control, use too much weight, and lack a good mind-muscle connection. To target the rear delts, you need to perform very specific exercises with proper form.

In this article, we will be covering the top 8 exercises you can perform to grow your rear delts, reduce injury risk, and improve your posture!

The 10 Best Dumbbell Pullover Alternatives

By Heather Jacques
Last updated July 7, 2022

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The dumbbell pullover helps build and strengthen the lats, chest, and triceps while improving shoulder mobility.

However, if you’re in search of dumbbell pullover alternatives due to a physical limitation, equipment limitation, boredom, or any other reason, then you’ve come to the right place!

In this article, we’re going to cover the best exercise alternatives to the dumbbell pullover. Since the dumbbell pullover equally targets the lats and chest, we are going to provide some exercise alternatives for each muscle group.

The 9 Best Leg Press Alternatives

By Heather Jacques
Last updated February 11, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The leg press is a machine-based exercise that’s very effective at building the quads, glutes, and hamstrings. Although the leg press is a great exercise, a common question in the fitness industry is, “what can I use instead of a leg press?”

Perhaps your gym doesn’t have a leg press, you work out at home, or are often on the road. What if you want to further isolate the quads because they are a lagging body part? Or maybe you’re an athlete looking for something more functional.

There are a number of reasons that may leave you looking for a leg press alternative, such as equipment limitations, physical limitations, the need for exercise variation, and further isolation of a specific muscle group.

The good news is that there are several exercises that you can do to target the quads, glutes, and hamstrings, no matter what your situation is! And that’s exactly what we are going to cover in this article!

Without further ado, here’s our definitive list of the best leg press alternatives!

The 6 Best Cable Hamstring Exercises

By Heather Jacques
Last updated February 11, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

While most gym-goers focus on building the muscles they can see (e.g., chest, biceps, quads), they are missing out on several major muscle groups that play an important role in performance and aesthetics, such as the hamstrings. The hamstrings consist of 4 muscles located on the back of the upper legs. Along with the quads, the hamstrings add shape, size, strength, and stability to your legs.

Having underdeveloped and/or weak hamstrings negatively impacts your physique and performance and increases your risk of injury, especially to the knee. Since the hamstrings cross the knee and hip joint, it’s important to do a combination of exercises that involve knee flexion and hip hinging to fully develop the hamstrings.

Using cables is a good idea because you can do a wide variety of exercises with a few attachments. Cables place constant tension on the muscle, providing a new stimulus for muscle growth. In fact, cables are quite effective for all leg muscles.

Since there are countless hamstring exercises you can do with cables, we’ve decided to highlight the top ones so you don’t waste your time on ineffective exercises.

If you’re looking to build and strengthen your hamstrings, you’ve come to the right place! Keep reading to find out what cable hamstrings exercises are worth doing.

The 7 Best Cable Glute Exercises

By Heather Jacques
Last updated February 11, 2024

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The glutes are one of the largest and strongest muscles in the human body. They play a major role in maintaining an upright posture through hip extension. Whether you’re a guy or a girl, having bigger and stronger glutes is important for aesthetics and performance.

People tend to be quad-dominant, which means their quads and hip flexors are much stronger than their glutes and hamstrings. Being quad-dominant can increase the risk of injury, negatively affect performance, and lead to poor movement patterns.

One of the only ways you can address and prevent this issue is by consistently performing glute exercises. You can do several exercises to build and strengthen your glutes; however, some are better than others.

In this article, we will share with you some of the best glutes exercises that use cables as opposed to free weights or machines. Cables are very effective for hypertrophy because they are incredibly versatile, accessible, and place constant tension on the target muscle.

In fact, the cable machine made it onto our list of the best gym machines for glutes.

If your goal is to build, strengthen, and add more shape to your glutes, keep reading to see which exercises you should consider doing!