The 2024 Detroit Pro is scheduled for Saturday, April 13, 2024, in Dearborn, MI. Promoter Fouad Abiad is hosting this event for the first time, featuring only the IFBB Pro League’s Men’s Open division.

$25,000 will be awarded to the winner and a qualification to compete in the 60th edition of the 2024 Mr. Olympia in Las Vegas, NV, on Oct. 10-13, 2024. None of the athletes in this show have qualified for the Olympia before this contest.

2024 Detroit Pro Roster

The competitor list is below, with names in alphabetical order.

Martin Fitzwater (United States)

Gabriel Gariepy (Canada)

Vitalii Goodvito (Brazil)

Ronald Gordon (United States)

Harry Harris (United Kingdom)

Justin Rodriguez (United States)

[Related: Learn to Add Detail and Condition to Your Legs Like Breon Ansley]

[Related: How 2024 Arnold Classic Champion Wesley Vissers Trains For the Pump]

Justin Rodriguez

Justin Rodriguez is considered an early favorite to win thanks to his experience and past success. The 2021 Indy Pro winner has been on the Olympia stage thrice; his highest finish was eighth in 2021.

Rodriguez’s most recent appearance was the 2023 Legion Sports Fest, where he finished third overall. This will be his first contest appearance of the 2024 season.

Martin Fitzwater

Fitzwater is making his 2024 season debut after taking the entire 2023 season off to add size and make improvements. The fourth-year pro was last onstage at the 2022 Arnold Classic UK, finishing in fourth place.

Vitalii Goodvito

Unlike Rodriguez and Fitzwater, Vitalli Goodvito had competed once already this season. He ranked third at the 2024 Arnold South America contest, Rafael Brandao, one week before this show.

That short time did not give Goodvito much time to make adjustments. However, he has been in contest shape recently and is prepared to do it again. Placing in the top three of his first pro show may also be a confidence booster.

Other Awards

Abiad also announced that he and his team would pay tribute to past bodybuilding legends Cedric McMillan, John Meadows, and Luke Sandoe by presenting awards in their honor. 

Cedric McMillan Award – “Best Poser”

John Meadows Award – “Most Shredded”

Luke Sandoe Award – “Most Muscular”

Each of the following awards will include a $2,500 prize as well.

Featured Image: @detroitpro_am on Instagram 

The post 2024 Detroit Pro Bodybuilding Show Preview appeared first on BarBend.

There’s nothing like a runner’s high — that mood-boosting feeling of accomplishment after a great run. As a newbie, you may want to chase that feeling by running every day. However, even elite athletes need a rest day. Rest and recovery are critical to making gains in any sport. Athletes balance running and strength training to help their muscle groups support their joints.

As a personal trainer, I’ll lay out how I help my clients incorporate three types of running frequencies into their training plan — with enough room for rest and cross-training. I’ll also dive into what the science says about the risks and benefits of running every day. 

Should You Run Every Day?

In the running world, running every single day is called a “run streak.” A run streak can last anywhere from a few days to several years. Runners who keep up a run streak may be athletes, distance runners, or recreational runners who do it for mental health and enjoyment. 

People who maintain a run streak for years don’t do longer runs or intense sprinting workouts daily. 

Outside of trying to maintain a run streak, you likely don’t need to run every day. You can gain the cardiovascular health benefits of running and prevent overuse injuries by following a balanced training plan.

Running for Cardio

Running is a type of aerobic exercise (or cardio). Aerobic exercise is any physical activity that uses large muscle groups, raises your heart rate and breathing, and can be performed rhythmically and sustained for some time. (1)

The American Heart Association (AHA) recommends adults get 150 to 300 minutes of moderate-intensity aerobic physical activity, 75 to 150 minutes of vigorous-intensity aerobic activity, or a combination of both every week. (They also recommend two days of resistance training.) Reaching this recommendation can boost your cardiovascular health and prevent cardiovascular disease. (2)

[Read More: Expert Tested: The Best Treadmills for Running]

Running generally falls under the vigorous-intensity category. If you want to reach your cardio recommendation through running alone, you could still complete 75 minutes in a week without running every single day — three 25-minute runs would do it. You can also do other forms of exercise to reach these numbers.

Most people live sedentary lives and struggle to reach these goals, so running is a popular option because it is free, fast, and potentially accessible (though not to all people).

How Many Days Should You Run Per Week?

Whether you’re a strength athlete wanting to incorporate running into your training plan, a fitness newbie, or training for a half-marathon, the answer is: it depends. 

Between zero days and every day lies three frequency options: one to two days, three to four days, and more than five days. I’ll discuss the pros and cons, who it’s best for, and give a sample weekly breakdown for each. 

Running 1-2 Days Per Week

[Read More: The Best Folding Treadmills (Expert Tested)]

Running one to two days per week is a great place to start. You can do two types of running workouts — one longer run at an easy pace and one interval workout, with plenty of time for rest, strength training, and other activities you may enjoy. 

Pros:

Great for Beginners: Starting with easy runs at a low frequency gives you room to progress. You can add more time and distance to your runs each week and work up to a higher frequency.

More Time for Strength Training: You have more time in the week to do up to three days of strength training. You want to increase strength and muscle in your lower body to support your runs. You can also work on proper running form.

Lower Risk of Overtraining: Starting with one to two times per week makes it unlikely that you’ll overdo it. You can still experience running injuries at any frequency, but there is less time spent running for it to happen.

Cons:

Slow Running Progress: Running one to two days a week can eventually help you run faster or longer, but progress will be slow. If you have a goal of running a half-marathon or increasing your speed, it’s still great to start here to build up to a higher frequency.

High-Impact Sport: Even running once a week is a high-impact activity. People with specific joint issues, injuries, or health conditions may avoid high-impact exercise. 

What Kinds of Athletes Should Run 1-2 Days Per Week:

Beginners should start with one to two days per week.

Runners returning after an injury would benefit from this frequency after getting cleared by a doctor or physical therapist.

Strength athletes already dedicate a ton of time and energy every week to their main sport. Adding a short sprint workout after a lifting session or a light jog on an active recovery day could be a good place to add running.

Sample 1-2 Day Per Week Running Program

Here is a sample weekly schedule to try running one to two days per week. 

You have three days of strength training — two full-body days with a leg focus and one upper-body day. There is one complete rest day and one for active recovery, where you might want to take a long walk, which helps you prepare to add more running in the future. For less impact on your joints, try swimming or cycling.

Day 1: Strength Training (Upper Body Day)

Day 2: Run: Interval Training (15 to 20 minutes)

Day 3: Rest Day

Day 4: Strength Training (Full-Body Day + Leg Focus)

Day 5: Run: Longer Run (20 to 25 minutes; add a few minutes each week)

Day 6: Strength Training (Leg + Core Day)

Day 7: Active Recovery Day (Long Walk)

Running 3-4 Days Per Week

[Read More: The Best Cross-Training Shoes (Personally Tested)]

Upping your running frequency to three to four days per week can help you progress quicker, but you may lose some time and energy to dedicate to cross-training. It’s all about finding the perfect balance that feels challenging, sustainable, enjoyable, and safe.

Pros:

Better Running Performance: With more time to dedicate to running, you’ll get better at running, which may mean you can run a faster mile.

More Endurance: Spending more time on longer runs will build your endurance and aerobic capacity.

Anaerobic Gains: Speed work like tempo runs or HIIT workouts will build your anaerobic capacity and increase your lactate threshold.

Cons:

Less Time for Cross-Training: Dedicating your time and energy to running leaves less time for strength training. That’s okay; you’ll just need to zero in on the days you do it to keep your legs strong without overdoing it.

Potentially Higher Injury Risk: Running more doesn’t necessarily mean you’re more likely to get injured, especially if you scale up slowly. Still, upping the frequency and leaving less time for strength training could increase your injury risk.

What Kinds of Athletes Should Run 3-4 Days Per Week:

Intermediate Runners: If you’re following a training plan to run a half-marathon or another long-distance run, three or likely four days per week may be suitable.

General Fitness Athletes: People hoping to reach the cardio recommendations through running alone can do short runs or jogs three to four times a week. (Just don’t neglect resistance training.)

Recreational Lifters: If you mainly do resistance training for fun or health, you could get away with two days of lifting to allow for a higher running frequency.

Sample 3-4 Day Per Week Running Program

Ready to run three or four days per week? You’ll do two longer runs and one shorter day for speed work. You have two days of strength training — one full-body and one leg day. You need at least one complete rest day; the other can be active recovery, including a light jog or long walk.

You can measure your longer runs in time or miles, depending on your goal.

Day 1: Run: Longer Run (30 to 60 minutes)

Day 2: Strength Training (Full-Body Day)

Day 3: Rest Day

Day 4: Run: Speed Work (15 to 20 minutes)

Day 5: Strength Training (Leg Day)

Day 6: Active Recovery Day (Light Jog or Long Walk)

Day 7: Run: Longer Run (45 to 60 minutes)

Running More Than 5 Days Per Week

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Want to ramp it up? Here are the pluses and minuses of a high running frequency.

Pros:

Maximum Performance Gains: Running this frequently with good running form will help you run faster and longer. 

Cardiovascular and Respiratory Health: Regularly running more than five days per week significantly strengthens your cardiovascular system and respiratory health.

Muscular Endurance: While running doesn’t necessarily build muscle, your muscles will become strong enough to withstand this volume. They’ll also be able to support longer runs before fatiguing.

Cons:

Risk of Overtraining: Running more than five days per week without overtraining is possible, but the risk is higher.

Risk of Burnout: Although many enjoy running for mental health benefits, increasing your frequency also increases your risk of burnout. You could be experiencing burnout if you stop enjoying it, dread your runs, have persistent soreness, experience frequent injuries, and your performance declines.

Minimal Time for Strength Training: Running is now your primary sport and the top priority for physical activity.

What Kinds of Athletes Should Run More than 5 Days Per Week:

Experienced Runners: Advanced runners are already trained to withstand this volume. They know how to recover well and incorporate cross-training effectively.

Competitive Athletes: Endurance athletes and marathon runners may be running this much.

Run Streak Runners: Folks on years-long run streaks are running every single day, though (hopefully) alternating the length and intensity of their runs.

Sample 5+ Day Per Week Running Program

Here’s how to fit it all in. You have two days of pure long runs (time and distance depending on your goal) and one day of an intense tempo run meant to build your anaerobic capacity. On your strength training days, you’ll focus on your legs and core and follow up with an easy run on one day and a sprint HIIT workout on the other. 

You have an active recovery day, which can include a jog, and one complete rest day (which should still include mobility work and stretching).

Day 1: Run: Longer Run

Day 2: Strength Training (Light Leg Day + Core) + Easy Run

Day 3: Active Recovery Day (Light Jog)

Day 4: Run: Tempo Run

Day 5: Rest Day

Day 6: Run: Longer Run

Day 7: Strength Training (Light Leg Day + Core) + Sprint HIIT Workout

What Running Every Day Does to Your Body

Running every day can have both positive and negative effects on your body. 

It’s important to care for yourself by wearing the right running shoes, potentially working on your running form with a running coach, taking the rest days your body needs, and doing cross-training to strengthen your muscles.

[Read More: The Best Treadmills for Bad Knees]

High-Impact Sport: When you run, each time your foot hits the ground, your joints take on the force of three to four times your body weight. In some cases, high-impact, weight-bearing activity can strengthen your bones. For heavier people, it may increase your risk of injury. Doing it every day only further compounds the risk. (3)(4)(5)

Weight Loss: Running every day is one way of burning calories, which boosts your total daily energy expenditure (TDEE) and can lead to weight loss. If you run every day at a high intensity, it’s important to eat enough to fuel your body and recover well.

Cardiovascular Health and Fitness: Running every day will offer similar (potentially more) outcomes to other forms of daily aerobic exercise. It will strengthen your cardiovascular system, help prevent cardiovascular diseases, improve oxygen uptake and lung health, and boost mental health and well-being. (6)

Benefits of Running Every Day

Many people run every day — here’s why. 

Cardiovascular Health: A few studies investigated the benefits of running or jogging every day; here are some findings.

One study compared running with the risk of cardiovascular diseases and all-cause mortality in 55,137 people aged 18 to 100. Runners had a 30 to 45 percent lower risk of death than nonrunners and lived an average of three more years. The study found that running five to ten minutes daily at less than six miles per hour is sufficient to lower your risk of cardiovascular disease and all-cause mortality. (7)

A study also found that running six miles per week, one to two times per week, for 51 minutes total, at less than six miles per hour, is enough to reap the health benefits of running every day. (8)

The Copenhagen City Heart study analyzed 18,000 joggers and non-joggers of all genders aged 20 to 98. Joggers had lower resting heart rates, lower blood pressure, lower cholesterol, and a lower risk of diabetes. Joggers lived six years longer than non-joggers. The lowest mortality risk was found in people who jogged 2.5 hours per week at a slow pace, three or more times per week. (9)

Cardiovascular Fitness: Research shows running improves VO2 max and muscular endurance, similar to HIIT training with resistance exercises. (10)

May Improve Sleep: Regular exercise is well-known to improve sleep. A study on adolescents found that running for 30 minutes every morning for three weeks improved sleep quality and psychological well-being. (11)

Mental Health: 

Regular exercise is also well-known to improve mental health by alleviating symptoms of anxiety and depression and boosting cognition, self-esteem, and self-image. (12)

People enjoy running every day for mental health, as well. Feeling accomplished and training for an event can boost self-esteem. A review of studies investigated the link between running and mental health. It found that running at various distances and intensities can positively affect mood, well-being, and mental health. (13)

[Read More: Expert Tested: The Best Cushioned Treadmills]

Risks of Running Every Day

You can enjoy the health and performance benefits of running without running every day. Here are a few risks to consider.

Overtraining and Injury Risk: A few studies outline how overtraining without adequate rest days causes runners to risk injury.

One study on endurance athletes found those who took less than two rest days per week had a 5.2 times higher risk of overuse injuries. (14) 

A previously referenced study noted that the health benefits of running level off when you run more than 4.5 hours per week, and the risk of overtraining increases. (7)

Common Running Injuries: Running injuries may occur due to improper running shoes, poor running form, too much impact and stress on the joints and bones, and lack of muscular engagement from the glutes, hips, quads, hamstrings, and calves. A few common running injuries include runner’s knee (patellofemoral pain syndrome), Achilles tendinopathy, IT band syndrome, runner’s toe, shin splints, plantar fasciitis, and stress fractures. (15)

Cardiovascular Risk: 

Some studies suggest that daily running, a form of excessive endurance exercise (EEE) can potentially cause adverse cardiovascular effects from changes in the heart structure, chronic oxidative stress, and inflammation. (16)

Other reports note that evidence has been mixed, and the potential for cardiotoxicity should not scare athletes; the positive cardiovascular effects of running outweigh the potential negatives. (8)

Mental Health Risk: Daily running can also harm mental health, leading to burnout, exercise addiction, and eating disorders. (13)

Takeaways

[Read More: The Best Treadmills with Screens, As Chosen by Our Experts]

Should you run every day?

If you’re going to do it:

Run for a few minutes every day

Scale up slowly

Recover when you can, eat enough, sleep enough, and stretch

Incorporate strength training around runs

Reasons to consider not running every day:

Even elite athletes take rest days

Running every day increases your risk of overuse injuries

Doesn’t allow time for quality strength training

Doesn’t allow time for recovery

Who Should Run 1-2 Days Per Week:

Beginners

People coming back from injuries

Strength athletes with a packed training schedule

Who Should Run 3-4 Days Per Week:

Intermediate runners

Recreational lifters with room in their training plan

General fitness joggers

Who Should Run More Than 5 Days Per Week:

Experienced runners

Competitive running athletes

Dedicated run streak runners

What Running Every Day Does to Your Body:

High impact and stress on your joints

Weight loss may occur

Improves cardiovascular health and fitness

Benefits of Running Every Day:

Improves cardiovascular health and fitness

Better sleep

Boosts mood and mental health

Risks of Running Every Day:

Risk of overtraining and common running injuries

Potential cardiovascular risk

Adverse mental health effects like burnout, exercise addiction, and eating disorders

Frequently Asked Questions

Here are the questions I get most often about daily running.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. 

Piercy, K. L., & Troiano, R. P. (2018). Physical Activity Guidelines for Americans From the US Department of Health and Human Services. AHA Journal, 11(11).

Glancy, J., CO (1984). Orthotic Control of Ground Reaction Forces During Running (A Preliminary Report). Orthotics and Prosthetics, 38(3), 12-40. 

Williams PT. Effects of running and walking on osteoarthritis and hip replacement risk. Med Sci Sports Exerc. 2013 Jul;45(7):1292-7. 

Winter, S. C., Gordon, S., Brice, S. M., Lindsay, D., & Barrs, S. (2020). A Multifactorial Approach to Overuse Running Injuries: A 1-Year Prospective Study. Sports Health. 

Your lungs and exercise. Breathe (Sheff). 2016 Mar;12(1):97-100. 

Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi: 10.1016/j.jacc.2014.04.058. Erratum in: J Am Coll Cardiol. 2014 Oct 7;64(14):1537. 

Lavie CJ, Lee DC, Sui X, Arena R, O’Keefe JH, Church TS, Milani RV, Blair SN. Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality. Mayo Clin Proc. 2015 Nov;90(11):1541-52. 

Peter Schnohr, Jacob L. Marott, Peter Lange, Gorm B. Jensen, Longevity in Male and Female Joggers: The Copenhagen City Heart Study, American Journal of Epidemiology, Volume 177, Issue 7, 1 April 2013, Pages 683–689,

Menz V, Marterer N, Amin SB, Faulhaber M, Hansen AB, Lawley JS. Functional Vs. Running Low-Volume High-Intensity Interval Training: Effects on VO2max and Muscular Endurance. J Sports Sci Med. 2019 Aug 1;18(3):497-504.

Kalak N, Gerber M, Kirov R, Mikoteit T, Yordanova J, Pühse U, Holsboer-Trachsler E, Brand S. Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. J Adolesc Health. 2012 Dec;51(6):615-22. 

Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. 

Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International Journal of Environmental Research and Public Health, 17(21), 8059. 

Ristolainen L, Kettunen JA, Waller B, Heinonen A, Kujala UM. Training-related risk factors in the etiology of overuse injuries in endurance sports. J Sports Med Phys Fitness. 2014 Feb;54(1):78-87. 

Semciw A, Neate R, Pizzari T. Running related gluteus medius function in health and injury: A systematic review with meta-analysis. J Electromyogr Kinesiol. 2016 Oct;30:98-110. 

Lee, D., Brellenthin, A. G., Thompson, P. D., Sui, X., Lee, I., & Lavie, C. J. (2017). Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases, 60(1), 45-55.

The post Should You Be Running Every Day? A Certified Personal Trainer Gives You the Scoop appeared first on BarBend.

Recent research led by Angelo Sabag and his team has uncovered compelling evidence on the importance of timing in physical activity for individuals dealing with obesity.

Published in the prestigious journal Diabetes Care, the study indicates that engaging in physical activity during specific times of the day can significantly impact health outcomes, particularly concerning mortality, cardiovascular disease (CVD), and microvascular disease (MVD).

Methodology

This comprehensive study involved participants from the UK Biobank, focusing on adults with a body mass index (BMI) indicating obesity.

Researchers categorized physical activity into morning, afternoon, and evening sessions based on when participants undertook the majority of their moderate to vigorous physical activity (MVPA).

The study used sophisticated accelerometry data to capture and analyze physical activity levels, providing robust and objective measurements.

Statistical methods, including Cox proportional hazards regression models, were employed to estimate the risks associated with different timing of physical activity

Implications of the Study

The implications of these findings are significant, suggesting that the timing of physical activity could be a crucial factor in obesity management.

This insight could lead to revised guidelines that not only recommend regular physical activity but also suggest optimal timing to maximize health benefits.

Key Findings

The study’s results emphasize that the timing of physical activity plays a crucial role in health management for people with obesity. Here are some of the notable findings:

Mortality Rates: Individuals who performed their physical activities in the evening experienced the lowest risk of mortality, with a hazard ratio (HR) significantly lower compared to those who exercised at other times of the day.

Cardiovascular Disease: Similarly, the risk of cardiovascular events was lowest for those engaging in evening activities, reinforcing the potential benefits of timing physical exertion.

Microvascular Disease: The incidence of conditions such as nephropathy, neuropathy, and retinopathy was also reduced among participants active during the evening hours.

Conclusion

The study by Sabag and colleagues offers a groundbreaking perspective on the management of obesity through timed physical activities.

It highlights the potential of evening exercise to significantly lower the risk of death and disease in obese individuals.

Healthcare professionals might consider advising patients with obesity to schedule their exercise routines in the evening to reduce the risk of mortality and major diseases.

As these findings pave the way for further research, they underscore the need for a tailored approach in physical activity recommendations, one that could transform preventive health strategies and improve quality of life for those struggling with obesity.

This research not only enriches our understanding of the interplay between exercise and health outcomes but also acts as a catalyst for further studies that could affirm the best practices for incorporating physical activity into daily routines for those at risk of obesity-related conditions.

The company formerly known as Beachbody is making classes like P90X, 21 Day Fix and Portion Fix available via an individual purchase model

BODi, the health and fitness company formerly known as The Beachbody Company, plans to gradually transition its popular subscription-gated fitness and nutrition programs, such as P90X, 21 Day Fix and Portion Fix, to an individual purchase model.

While BODi isn’t scrapping its subscription model entirely, the shift represents increased flexibility and choice for health-conscious consumers who prefer to purchase specific programs. It’s also an opportunity to attract more consumers into BODI’s fitness and wellness system, said Carl Daikeler, the company’s co-founder and CEO. 

“Once people experience the quality of our programs, we believe that upgrading to a BODi subscription, which unlocks access to our entire library of content, will be a natural next step in their fitness evolution with us,” Daikeler said. “This is a big opportunity, and no other platform has the capability and library to do this.”

As of now, six of BODI’s programs are available for individual purchase for $59.95/each. The health and wellness company says the rest of its digital programs will become available in the coming months.

“We want to serve people with a flexible business model that allows them to consume our content and achieve outcomes in whatever way works best for them,” Daikeler continued. “Whether it’s one program at a time or as a subscription. This allows us to interact with the customer in a richer way to help them get more results and try more programs and nutritional supplements. Moreover, with the capability of offering our customers access to an extensive library of over 134 branded programs, we have a competitive moat that no other company can match.”

The new approach follows BODi’s rebrand last year and signals possible brighter days ahead for the company that has struggled in recent years. Last month, BODi said it expects positive cash flow in Q1 — a first since 2020. Its executives have told Athletech News they’re bullish on the company’s future, encouraged by the strength of BODi’s vast digital fitness and wellness content offerings and the widespread adoption of GLP-1s.

“We think of BODi as being the ‘Netflix’ of the digital fitness industry, and we are doing a much better job of leveraging that library,” Mark Goldston, executive chairman of BODI’s board of directors, told ATN last month. 

The post BODi Offers Subscription-Free Programs To Drive Downloads appeared first on Athletech News.

During resistance training, muscles experience a temporary size increase, known as “the pump.” This is primarily caused by increased blood flow and fluid accumulation within the muscle cells. There’s a positive correlation between the amount of muscle swelling after resistance training and muscle growth. (1)

On April 7, 2024, the reigning Arnold Classic and Arnold Classic UK Classic Physique champion Wesley Vissers took to his YouTube channel to share his pump-inducing push workout.

Wesley Vissers’ Push-Day Workout

Here is a summary of the AC champ’s pump-focused training session:

Machine Chest Press

Incline Machine Chest Press

Pec Deck Flyes

Cable Triceps Extensions

Superset: Cable Lateral Raises & Cable Overhead Triceps Extensions

Check out the video below:

[Related: Learn to Add Detail and Condition to Your Legs Like Breon Ansley]

Machine Chest Press & Incline Chest Press

Vissers warmed up with dynamic stretches for flexibility and blood flow. The Dutch bodybuilder prioritizes progressive overload (i.e., gradually increasing training volume (sets, reps, or load)) in his workouts to maximize stimulation of the muscle group, thereby generating better pumps and, as a result, promoting hypertrophy.

Vissers performed three sets in the eight-to-12-rep range. (2) He rested for three minutes between sets. 

I am a fan of hitting the chest from different angles.

Vissers moved through his full range of motion, locking out his elbows at the top. He paused in the fully lengthened position at the bottom for a deeper stretch in the chest. 

Pec Deck Flyes

Vissers underlined the importance of proper form to develop a mind-muscle connection to amplify muscle pumps. Additionally, controlled form minimizes injury risk and ensures the target muscle bears most of the load.

The 30-year-old favors isolation movements like pec deck flyes after compound exercises. Doing them in that order better exhausts the target muscles.

Cable Triceps Extensions

Vissers set the cable pulley at the highest pin and attached a wrist cuff. He performed cross-body single-arm cable extensions adjacent to the cable.

“Make sure the forearm hits the biceps on the eccentrics. Otherwise, it is a waste of range of motion and maximum triceps contraction,” Vissers said. 

Superset: Cable Side Lateral Raises & Cable Overhead Tricep Extensions

Vissers set the cable at hip height for lateral raises, wrapped the cuff around his wrist, and grabbed the cable with the non-working hand for stability. In the bottom position, Vissers’ hand was in front of his hips, then raised his arm to the side until it was parallel to the floor to shorten the medial delt.

Vissers transitioned to overhead triceps extensions to bias the long triceps head. He stood with his back to the cable. He paused in the fully shortened position, squeezing the contraction.

Pre-Workout Nutrition For Maximum Muscle Pumps

Vissers employs a two-pronged pre-workout strategy: He drinks a liter of water with Himalayan pink salt for optimal hydration and takes a supplement designed to enhance blood flow, nutrient delivery, and oxygen supply.

Looking Ahead

Vissers secured his maiden Arnold Classic win by upsetting the 2023 Classic Physique Olympia silver medalist Ramon Rocha Queiroz. Two weeks later, he bested the two-time Classic Physique Olympia champion Breon Ansley in the UK.

Vissers’ victories at the Arnold contests suggest he is one of the biggest threats to the five-time reigning Classic Physique Olympia champion Chris Bumstead’s throne at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. 

References

Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

Featured image: @wesleyvissers on Instagram

The post How 2024 Arnold Classic Champion Wesley Vissers Trains For the Pump appeared first on BarBend.

A bike ride around the block or a spin on your gym’s best ellipticals can be a great, low-impact way to hit your cardio goals, strengthen your heart, and increase your quality of sleep. (1) When working hours or limited mobility gets in the way of your cardio session, an under-desk elliptical trainer may be exactly what the doctor ordered to help you stay active when you’re stuck in place.

If you’re interested in bringing some light cardio into your workday, these compact devices can give fidgety feet something more productive to do. While there are countless options across the market, our team has tried, tested, and combed customer reviews to bring you the best under-desk ellipticals worth your consideration. Here are our top picks.

The 6 Best Under-Desk Ellipticals of 2024

Best Under-Desk Elliptical Overall: LifePro FlexStride Plus Under-Desk Elliptical 

Best Budget Under-Desk Elliptical: Sunny Health & Fitness Magnetic Under-Desk Elliptical Peddler

Best Under-Desk Elliptical Cycle: DeskCycle2

Best Portable Under-Desk Elliptical: Jfit Mini Elliptical

Best Under-Desk Elliptical for Seniors: ANCHEER Under-Desk Elliptical

Best Under-Desk Elliptical for Full Body Workout: Niceday Under-Desk Elliptical

How We Tested and Chose the Best Under-Desk Ellipticals

The BarBend team is made up of former D1 athletes, certified personal trainers, and fitness enthusiasts who work long hours and are constantly on the lookout for ways to sprinkle training into their busy day. While not everyone can take a half hour away from their assignments to squeeze in an office workout, these devices can keep your fitness aspirations on track while you send emails. We’ve tried and tested more than 10 under-desk cardio machines, taking notes on how easy this equipment would be to add to your workday routine.

To provide a clear understanding of our testing methodology, we’ve rated the products we’ve gotten our hands on using a score of 1 (not great) to 5 (fantastic) in categories such as ease of use, durability, and portability. When we couldn’t test a product, we combed through thousands of reviews, picking out common praise and complaints from consumers. Below are some of the key factors we focused on while making our list. 

Compact and Portable

“If you’re shopping for compact home gym equipment, I’m going to assume you need to maximize your available space,” notes Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. Furthermore, when that equipment needs to fit beneath your desk, you’ll need low and slender builds to keep your knees from knocking against its underside like an angry neighbor at your front door. 

The average desk height is around 28 to 30 inches, and we kept this in mind while making this list. Our picks range between 10 and 12.9 inches tall, which should provide enough overhead between the machine and your desk so your knees won’t knock its underside. (2) 

Additionally, we looked for units with carry handles, reasonable weights between 16 and 30 pounds, and transport wheels. When customer reviews complained about their experience moving a device around due to the weight or a lack of a handle, we made sure to note that grievance.

Durability

While under-desk ellipticals will cost a drop in the bucket compared to their full-sized siblings, we wanted to make sure this cost disparity didn’t come at the cost of durability. While most of our choices are built with plastic parts, many options include iron and alloy steel, some of the same materials you’ll see on some of the best cardio machines. 

Intensity

While under-desk treadmills can provide some light cardio, you won’t find the same intensity as with a treadmill, exercise bike, or full-size elliptical. That being said, we still looked for options that provided enough resistance to help you work up a sweat and challenge your lower body.

When making our picks, we prioritized machines with eight levels of resistance, though some of our picks feature a motorized operation. There are also some picks with unlisted resistance, but we thought their overall quality justified their opaqueness. 

Quiet Enough for Zoom Calls?

“This nifty type of equipment makes it easy to add more movement into your day without interrupting work or study time,” notes Capritto. However, under-desk ellipticals need to be quiet enough while in use to not disrupt your train of thought or cause co-workers to mute your mic during Zoom calls. Our choices took into account positive customer feedback regarding noise, brand decibel readings, and the inclusion of oil for noisy wheels.

Best Under-Desk Elliptical Overall: LifePro FlexStride Plus Under-Desk Elliptical

The LifePro FlexStride Plus Under-Desk Elliptical can provide low-impact cardio and is ideal for those strapped to a desk or looking to add some movement from their couch while they watch TV or read a book. With eight levels of resistance, non-slip pedals, Bluetooth app compatibility, and a lifetime warranty, this unit was an easy pick for our favorite under-desk elliptical.

Created to provide HIIT or LISS cardio for those in a seated position, this under-desk elliptical allows users to strengthen their leg muscles and lift their heart rate while working. If you work in a rolling office chair, you may also appreciate the included caster wheel stoppers, non-slip mat, and chair tether, each of which can provide a bit of stability as you pedal. 

We also like the included resistance band, which allows you to give the upper body a little attention before Zoom meetings start. While this resistance band doesn’t attach to the under-desk elliptical, users can stand on it or weigh an end down with the machine for bicep curls, overhead press, and tricep extension work.

[Related: Try This Upper Body Resistance Band Workout to Tone Up]

At 12.9 inches tall, most users will find this suitable for the average 30-inch tall office desk. At 31 pounds, however, it is roughly 5 to 10 pounds heavier than other under-desk ellipticals we tested. Thankfully, it includes a carry handle. “I think the fact that it’s heavy probably makes it good quality, but it’s also a bit of a problem if you need to move it a lot,” mentioned a review.

The Bluetooth connectivity pairs with a handful of apps — LifePro recommends FitHome, Kinomap, and Zwift — that can help you track metrics and even access some virtual riding courses. However, several reviews mentioned having trouble connecting to the device’s Bluetooth. “I love this purchase, but really disappointed that the Bluetooth does not work,” noted one customer review.

This is a manual under-desk elliptical, which means users are in total control of moving the foot pedals against their chosen level of resistance. Those looking for assisted movement, such as seniors or individuals recovering from injury, would be better off opting for a motorized option. 

Best Budget Under-Desk Elliptical: Sunny Health & Fitness Magnetic Under-Desk Elliptical Peddler

We like the Sunny Health & Fitness Magnetic Under-Desk Elliptical Peddler for its solid design, eight levels of magnetic resistance, and simple setup — it’s ready to use right out of the box. While this device is listed at $199.99, it’s often on sale for closer to $148, which is $20 to $70 less expensive than other options we tested. 

Budget buys can sometimes lead the consumer astray with false and flashy advertising, but, from our experience testing Sunny Health & Fitness products, the company doesn’t mislead its customers. “[It] does exactly as advertised and for an amazing price,” noted one review. “This is the best purchase I have made in years. I am very budget conscious and rarely splurge anymore. With that being said I would purchase this for twice or maybe even triple the price for this machine.”

[Related: The 12 Best Budget Home Gym Equipment]

This under-desk elliptical weighs 25 pounds and features a built-in carry handle for ease of movement from beneath desks to wherever else you’d like to sneak in some low-impact cardio. However, one 74-year-old reviewer noted, “It is heavy, for me that is, so I had to decide where to place it so I wouldn’t have to move it.”

As this is a manual elliptical, the eight levels of magnetic resistance provide a challenge as it’s on the user to make the pedals move. Seniors or those recovering from injury may want to consider a motorized under-desk elliptical, which helps to power the pedal movement. 

However, one reviewer noted, “I have serious mobility issues, and walking is not possible. Same with riding a bike. This elliptical is exactly what I was looking for… Easy to set up, easy to use, and… totally quiet when in use.”

Before pulling the trigger and bringing this elliptical (and the benefits of cardio) into your home, users will want to measure their under-desk depth and height to make sure it’ll fit. While this machine is a reasonable 12 inches tall, it’s 25 inches long which may not be suitable for those with shallow workstations.

Once purchased and delivered, setup is a breeze. “Right out of the box it is ready to use,” mentioned one review. If you do bring this device home, some users complained about the unit sliding around when used at a higher setting, so you’ll want to consider placing it against an immovable surface like a wall or a couple of dumbbells.

Best Under-Desk Elliptical Cycle: DeskCycle2

The DeskCycle2 is our choice for the best under-desk elliptical cycle due to its bi-directional flywheel, detachable LCD screen, sturdy build, and adjustable height, which makes it ideal for low-impact exercise while seated at desks. We know, we know, this is more of an under-desk cycle than an elliptical — in fact, it’s one of the best mini exercise bikes we’ve tried — but the cycling motion provides a similar workout experience for your lower body when compared to ellipticals. We also appreciated that it can pair with Fitbit fitness trackers and Apple Watches.

Adjusting the DeskCycle2 Under-Desk Elliptical.

While nobody wants their knees knocking against the bottom of their desk as they sneak in a workday workout, this unit allows for pedal height adjustments between 9 and 10 inches, which can provide additional clearance for desks as low as 27 inches. However, the company’s website suggests that users over 5 feet 8 inches may find these adjustments inadequate if their desks are below 27 inches.

There are eight levels of magnetic resistance that can provide up to 39 total pounds of resistance. Our tester, a certified personal trainer, gave resistance a 4.5 out of 5. “And let me tell you, that top level of resistance is hard work! I don’t think I could actually get work done while cycling from these levels,” they noted.  

That being said, older users or those recovering from injury may want to look for a motorized under-desk elliptical since this device is manual and won’t assist your pedaling in any way.

While in use, “the device didn’t slide around or feel unstable,” noted our tester, who scored its stability a 5 out of 5. However, at 23 pounds and without a dedicated handle for transport, moving this device around may be difficult for some users.

Our tester pedaling on the DeskCycle2 Under-Desk Treadmill.

We also like the DeskCycle’s whisper-quiet operation, which is useful for those looking to lift their heart rate while working in an office. One tester, a CrossFit coach, scored its noise level a 5 out of 5. “This cycle uses a dual-band resistance system, which makes it super quiet when in use,” they said. “I wouldn’t worry about disrupting others in your office or family members in the next room with this thing.”

Best Portable Under-Desk Elliptical: Jfit Mini Elliptical

Under-desk ellipticals are compact by design, but they can often weigh between 20 and 30 pounds, making them difficult to lug around. The Jfit Mini Elliptical, which weighs 26.5 pounds, distinguishes itself by providing two separate handles and a pair of transport wheels that make it easy to roll from the office to the den. 

The handles are situated on the top and back of the unit, and the back handle doubles as a wheel lock for your rolling office chair. Our testers noticed that many under-desk ellipticals are tricky to use with rolling chairs, as added resistance can cause you to push yourself away. This wheel lock keeps you from doing just that.

Unlike the average under-desk elliptical, the Jfit Mini Elliptical is capable of being used while seated or standing. “My desk raises and lowers so I just have to spin [the Mini Elliptical] around to use it while I stand at my desk,” noted one customer review who appreciated the ability to use this under-desk elliptical both while seated and in a more traditional elliptical fashion.

[Related: The Elliptical Benefits You Need to Know About ASAP]

To go from sitting to standing, users need to rotate the device 180 degrees, unscrew a pedal support rod to raise or lower the pedal angle, and re-insert the rod and tighten. “The bottom level is for use while standing and the middle and top levels are for sitting,” mentioned another review.

While the LCD display monitor can rotate so users can view their training metrics whether they’re seated or standing, the screen is tiny and may be difficult to view without bending down to take a closer look. 

The most common complaint we came across while researching this unit was a persistent squeak during use. However, Jfit includes lubricant oil with your purchase to help avoid this. One customer recommends, “You will want to preemptively use a spray-on lubricant on the track where the wheels roll. This eliminates a bit of a squeaking noise.”

Best Under-Desk Elliptical for Seniors: ANCHEER Under-Desk Elliptical

The ANCHEER Under-Desk Elliptical is suited for seniors, beginners, and those recovering from an injury, as it can help those with limited mobility resist sedentary behaviors. Unlike user-powered ellipticals, where users push against the machine’s resistance, this motorized unit provides an assist as you pedal, making it more accessible. 

“Once you get it out of the box, it’s ready to go,” noted one reviewer who appreciated the ease of use and setup. Additionally, unlike standard under-desk ellipticals, this unit comes with a remote control so users can control their device from an upright seated position.

While under-desk ellipticals tend to be compact, weight can be a concern for older populations, especially when it comes to unboxing and moving a device around. At only 16.4 pounds, the ANCHEER Under-Desk Elliptical is one of the lighter units we’ve come across, weighing roughly 5 to 10 pounds less than other models we tested. It also includes a carrying handle to help with transport. 

While this device is advertised as having five levels of magnetic resistance, it’s important to note that this relates more to speed than resistance. The pedals move with or without you pedaling, so adjustments are more about how quickly you’d like your feet to move along with the pedals than how much resistance you want to face. For this reason, users with more of an athletic background may be disappointed by their inability to increase workout intensity.

Lastly, this device needs to be plugged in during use, and some customers have complained about the length and placement of the cord. “The power cord is too short to reach a power supply without using an extension cord,” noted one customer review. While users can pedal backward without this unit being plugged in, the user manual states that pedaling forward without the device plugged in can cause damage to the motor.

Best Under-Desk Elliptical for Full-Body Workout: Niceday Under-Desk Elliptical

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We love the ability to multitask, and the Niceday Under-Desk Elliptical comes with a set of resistance bands so you can engage your upper body during at-work cardio sessions. Plus, the included resistance bands connect to the base, so you can hit different muscles, like your triceps, biceps, and shoulders while you squeeze in some LISS cardio.

Constructed from plastic, cast iron, and aluminum, this device can hold users up to 300 pounds for seated or standing workouts. However, its sturdy build comes at the cost of the unit’s weight, which, at 31.9 pounds, is around 5 to 10 pounds heavier than the average under-desk elliptical. One customer review noted, “It’s heavy enough to stay in one place, seems very sturdy and extremely quiet. You can’t hear anything.”

The ability to use this seated or standing makes this a worthwhile consideration for those with adjustable standing desks. The bands, for example, take on added tension when you strap them to the base of the elliptical and use them while standing.

One inclusion we appreciated was a strap to attach the under-desk elliptical to your rolling office chair. There’s nothing more frustrating than turning up the resistance only to find yourself being pushed halfway across the office. While the resistance on this unit is adjustable, the levels aren’t listed or marked on the device, so users will have to adjust based on feeling. 

Benefits of Under-Desk Elliptical Machines

Compact and more lightweight than even the best compact ellipticals, under-desk ellipticals can benefit those stuck behind a desk or elderly adults looking to squeeze in an office or home workout into their day. Here are a few of the key perks of these mini ellipticals.

Low-Impact Workout

When running on treadmills or pounding the pavement sounds like a surefire route to hip, knee, or back pain, under-desk ellipticals can provide a low-impact form of cardio that can help you reap the benefits of your effort without discomfort. Pedaling your feet from the comfort of your own couch or office chair works to take pressure off of your joints while helping to lower blood pressure, reduce stress, and promote heart health. (3)(4)

Workout While You Work

There’s no need to trade in your fitness goals when the workday takes up the whole day. By adding some desk exercise to your day, you can burn calories and increase leg strength to stay on track with your fitness even when you don’t have the time to dedicate to a gym session or a cardio workout at home.

That being said, we still recommend prioritizing your fitness and finding the time to dedicate to a routine that includes cardio, strength, and mobility exercises. But when there’s just no time to be had, under-desk ellipticals can be a worthwhile consideration to help add some movement to your day.

Compact and Portable

These exercise machines are designed with low profiles, small footprints, and reasonable weights that make them portable. While many utilize them during the workday, they’re also useful for staying active as you watch TV, read, or knit.

Affordable

Unlike workout equipment that can cost as much as a vacation getaway to Tulum, under-desk ellipticals have price tags that range between $100 and $220 — well below the $500 to $2,500 average for full-sized ellipticals. Of course, affordability often results in lower resistance capabilities, smaller digital monitors, and less robust warranties. 

How Much Do Under-Desk Ellipticals Cost?

The price of under-desk ellipticals on our list ranges from $128 up to $219. Check out the chart below to see how each of our top picks compares when it comes to cost.

Three of the most expensive units on our list offer different types of training. The LifePro FlexStride Plus ($179.99) is your typical manual under-desk elliptical and comes with a robust lifetime warranty. The DeskCycle2 ($199.99) has cycling pedals and can pair with Apple Watch and Fitbit. The ANCHEER Under-Desk Elliptical ($219) is motorized, offering an assist that can be useful for seniors or those with limited mobility. 

The Sunny Health & Fitness Magnetic Under-Desk Elliptical Peddler ($199.99) might not seem like a budget buy, but this unit is often on sale for closer to $148, making it a more mid-range option.

The units that cost more often feature more resistance levels, electronically-assisted pedaling, and Bluetooth and fitness tracker compatibility. Lower-priced models, on the other hand, tend to have fewer tech capabilities and smaller builds that lack the stability of pricier units. 

What to Consider Before Buying an Under-Desk Elliptical

According to Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, “size, weight, and portability” are the first things to consider when shopping for an under-desk elliptical. “[That’s] because you’ll be really frustrated if you buy an elliptical that doesn’t fit in your intended space or, if you need to be flexible with your space, isn’t easy to move.” 

Your Needs

Some key considerations when shopping for an under-desk elliptical are your physical needs and fitness goals. If you’re looking to lift your heart rate during the workday, are you also interested in working your upper body into the mix? There are several under-desk ellipticals that come with resistance bands and support standing and sitting work. 

If you’re a senior or someone with limited mobility, you’ll likely be better suited for a machine that’s designed primarily for seated use. It’s also a good bet that you’ll want a more lightweight machine under 25 pounds and with built-in carrying handles for easier transport. 

For reference, under-desk ellipticals tend to weigh between 20 and 25 pounds — about the weight of a full-grown dachshund — and they take up an average of 2 to 3.5 square feet of floor space. 

[Related: Calories in Calories Out; Myth or Truth for Weight Loss?]

Motorized vs Manual

Under-desk ellipticals come in two camps: motorized and manual. After plugging in a motorized unit, the pedals will begin to move on their own. These devices are best for seniors and those recovering from injury, as they provide an assist that makes pedaling more accessible. 

Velcro pedal strap on the DeskCycle2 Under-Desk Elliptical.

Manual under-desk ellipticals require the user to actively push the pedals. These units are best suited for those with adequate leg strength, and the levels of resistance allow users to increase strength and endurance by increasing the resistance they’re pedaling against as needed.

Your Workspace

Who doesn’t love checking off your workday to-do list while also hitting your target calorie burn for the day? If you’re planning to use one of these machines for in-chair exercise under a desk, you’ll want to measure its clearance to make sure your knees won’t knock its underside as you pedal. Standard desks tend to be between 28 and 30 inches tall, and you’ll want about 10 inches of space between the top of your elliptical and the bottom of the desk for a comfortable pedal. 

You’ll also want to make note of where you intend on using an under-desk elliptical, as open-floor offices may not appreciate a squeaky or creaky machine. We worked to point out whether any units on our list made noise during use, and would also recommend machines that utilize magnetic resistance over friction, as they tend to be quieter and require less maintenance.

Final Word

Since you’re here, it’s safe to assume you’re interested in bringing one of these compact cardio tools into your home. Before you jump the gun and make a purchase, make sure the device that’s caught your eye provides you with the training capabilities you’re after and has the right dimensions to work with your workspace. 

When the goal is to utilize your work hours to add some movement to your day, make sure the under-desk elliptical fits your needs and your space, and you’ll be well on your way to reaching your move goal while you tackle your workday checklist.

FAQs

References

Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135

Boggs, C. (2018) Average Table Height Differences for Desks, Counters, and Bars. Replacement Table Legs. https://blog.replacementtablelegs.com/general-information/table-leg-height-for-desks-counters-bars/

Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452. https://doi.org/10.3390/medicina55080452

Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.

Physical activity guidelines for Americans, 2nd edition – health.gov. U.S. Department of Health and Human Services. (2021). https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf?ref=simplegreensteps.com

The post The 6 Best Under-Desk Ellipticals of 2024 (Tried and Tested) appeared first on BarBend.

Two-time Classic Physique Olympia champion Breon Ansley revealed that his biggest critique from the judges at the 2024 Arnold Classic and 2024 Arnold Classic UK contests regarded his lower body development. On April 9, 2024, he published a video on his YouTube channel sharing his training techniques for adding detail and conditioning to the legs. 

I don’t think the legs need more muscle mass. I need to hold on to the lower body muscles during the cutting phase. 

[Related: 10 Bodybuilders With Some of the Biggest Legs in the Sport’s History]

Breon Ansley’s Leg Workout

This was Ansley’s first leg training session in almost four weeks since placing second to Wesley Vissers at the 2024 Arnold Classic UK. Here is a summary of Ansley’s training session:

Leg Extensions

Smith Machine Squats

Bulgarian Split Squats

Dumbbell Romanian Deadlifts (RDL)

Machine Hip Thrust

Check out the video below:

[Related: Hadi Choopan Biography — Early Life, Contest History, Training, and More]

Leg Extensions & Smith Machine Squats

Ansley performed leg extensions with his knees shoulder-width apart and toes pointed outward to bias the vastus medialis and rectus femoris muscles. His reps were slow and controlled, with the goal of more time under tension.

[Learn More: Jeff Nippard’s 5 Science-Backed Tips for Hypertrophy]

The Smith machine eliminates stability requirements, allowing Ansley to develop a mind-muscle connection more acutely when contracting the muscles to their fully shortened positions.

Ansley performed three sets with 90 pounds on each side of the Smith Machine, with each rep going to a depth of upper legs parallel to the floor. 

Bulgarian Split Squats

The 44-year-old Ansley performed Bulgarian split squats with a 35-pound dumbbell. He allowed his front knee to extend over the toes on the eccentric to bias the quads. Ansley avoided locking out the knees at the top to maintain constant tension.

Ansley restricted rest time between sets. He believes high training intensity improves muscle detail, endurance, and stamina.

Workout pace is a game changer to condition the muscles.

[Related: Can You Gain Muscle Without Bulking? Jeremy Ethier Explains]

Dumbbell Romanian Deadlifts & Machine Hip Thrusts

The California native used 65-pound dumbbells for the RDLs, maintaining slight knee flexion throughout. He initiated by hinging at the hips and driving his glutes backward. He raised his toes off the floor during the eccentrics for a deep hamstring stretch at the bottom.

Ansley concluded the workout with three sets of machine hip thrusts to hit the glutes and hamstrings. He opened with two 45-pound weight plates on each side of the machine, adding an additional plate per set. Ansley paused at the top of his range of motion, squeezing the glutes.

Resistance training alone isn’t enough to improve muscle detail and conditioning. Competitive bodybuilders of Ansley’s caliber lower their training volume as they near a pro show and increase cardio workouts. Additionally, they manipulate water, electrolyte, and macronutrient intake to maximize skeletal muscle definition. (1)(2)

Looking Ahead

After initially announcing a transition to the 212 division for the 2023 Olympia season, Ansley reversed his decision after the IFBB Pro League increased the weight caps of the Classic Physique division. 

However, 2024 will be Ansley’s final year in the Classic Physique division, as he will switch to the 212 division in the 2025 season. As a former Classic Physique Olympia champ, Ansley is qualified for life to compete at the 2024 Classic Physique Olympia. The 2024 Olympia is scheduled for Oct. 10-13 in Las Vegas, NV. 

References

Hackett, D. A., Johnson, N. A., & Chow, C. M. (2013). Training practices and ergogenic aids used by male bodybuilders. Journal of strength and conditioning research, 27(6), 1609–1617. https://doi.org/10.1519/JSC.0b013e318271272a

Escalante G, Stevenson SW, Barakat C, Aragon AA, Schoenfeld BJ. Peak week recommendations for bodybuilders: an evidence-based approach. BMC Sports Sci Med Rehabil. 2021;13(1):68. Published 2021 Jun 13. doi:10.1186/s13102-021-00296-y

Featured image: @breonma_ on Instagram

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