Everyone tuned into the 2024 Olympia knows Samson Dauda thwarted defending champion Derek Lunsford‘s attempt to win back-to-back titles. Dauda left with the Sandow Trophy and the $600,000 prize. Chris Bumstead and Cydney Gillon announced their retirements, ending their Olympia dynasties. It was a weekend of surprises and drama.

Another surprising turn of events featured fitness influencer Jesse James West, who made headlines by presenting an award at the 2024 Olympia. How did West end up on stage for the 60th edition of the most significant event in bodybuilding? 

After Olympia concluded on Oct. 13, 2024, West shared how he “lied” his way onto the Mr. Olympia stage.

[Related: Why Phil Heath Stopped Winning the Mr. Olympia]

West views the Olympia as the pinnacle for bodybuilders worldwide. While the event showcases dozens of competitors, only the top five of the finest ultimately grace the stage during the award ceremony.

West dreamed of stepping on the Olympia stage. Here’s what he did to make it a reality.

Phone Call with Olympia Director

Five days before the 2024 Olympia, West reached out to the Olympia Director and asked:

Can I award Mr. Olympia on stage this year?

The Olympia Director replied with a firm no, clarifying that such arrangements were exclusive to sponsors. Nevertheless, West remained undeterred in his pursuit. He packed his bags and traveled to Las Vegas. 

Gaining Stage Access

West experimented with various disguises suggested by fans from his YouTube channel. These included dressing up as a janitor, a bodybuilding coach, and a security guard. Ultimately, West chose to disguise himself as a reporter to gain access to the VIP areas of the Olympia.

If I learned anything from last year, it is that if you want to access VIP areas of the Olympia, just become a reporter.

Through interviews, West gradually connected with athletes such as Chris Bumstead, Wesley Vissers, and Ramon Rocha Queiroz. During a conversation with Bumstead, West almost revealed too much. He quickly recognized the need to temper his approach to protect his identity and the mission.

Connecting with a Sponsor 

For West to take the stage, he needed to identify and connect with a sponsor, a task he had yet to accomplish. After inquiring about the sponsors, he found little helpful information.

West’s next step was to attend the Olympia press conference to gather more insights. Fortunately, before the press conference, a security guard provided West with the necessary information about the sponsors. 

West received a text from Frank, whom he had met at last year’s Olympia. The message informed him that a sponsor wanted to discuss the possibility of his presenting an award on stage. This connection led to a meeting with sponsor Tony Saxyby, CEO of Wolf Fitness, who had a slot for the Classic Physique division awards, to set West’s plan in motion. 

Having secured his chance to step on stage, West prepared his lines. For assistance, West enlisted the help of exercise scientist Dr. Mike Israetel, IFBB Pro Jared Feather, and eight-time Mr. Olympia Ronnie Coleman. Dr. Israetel advised West as they worked through their lines, “Don’t f*ck it up.”

Show Day

On show day, West made his way to pre-judging. He kept a low profile, as the backstage tension was palpable, with competitors intensely focused.

I did my best to stay low-key and not disturb any of the competitors. They are so locked in that it is hard to feel comfortable. The tension is very high.

West received a call from Tony Saxby saying that he would join him on the Olympia stage to present fourth place instead of sneaking in. West confessed feeling nervous backstage and sought final advice from Ronnie Coleman.

Have fun. That’s all I did when I was out there.

Just before the announcement of the fourth-place winner, West and Saxby took to the stage to present Ramon Rocha Queiroz with the fourth-place medal. West expressed that he never imagined stepping onto an Olympian stage but found a way to make it happen.

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Featured image: @jessejameswest on Instagram

The post Jesse James West Lied His Way Onto the 2024 Olympia Stage appeared first on BarBend.

The 2024 Dubai Fitness Championship is set to take place on December 6-8 in Dubai, UAE. 

Since its inaugural year back in 2012, the Dubai Fitness Championship has crowned winners like Annie Thorisdottir, Mat Fraser, Sam Briggs, Sara Sigmundsdottir, and Brent Fikowski. 

In 2023, Roman Khrennikov topped the podium for the men, beating out Ricky Garard and Lazar Ðukić, while Karin Frey won for the second year in a row, besting Andrea Solberg and Claudia Gluck. 

In addition to offering generous payouts for competitors, the DFC has a legacy of challenging workouts and unique programming. 

Over the years, we’ve seen moves like A-frame jumps, flying push-ups, and reverse-grip chest-to-bars. Then there are the DFC’s unique cardio events, which have featured athletes running over dunes, through an obstacle course, up an indoor ski slope, and climbing the Burj Khalifa, the tallest building in the world.  

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It seems that Dubai, more than any competition, forces athletes to adapt on the fly, testing their athleticism while still showcasing skills like speed, strength, and stamina. 

The event has used both an invitation-only format for its participants and an online qualifying system, which is the case this year. 

2024 Dubai Fitness Championship Roster 

Here is the list of the 28 men and women who qualified for the 2024 Dubai Fitness Championship.

Men

Luka Ðukić

Giorgos Karavis

Moritz Fiebig

Pedro Martins

Benoit Boulanger

Bronislaw Olenkowicz

Luis Cuellar

Lucas Heuze

Miko Lilleorg

Nikolas Saraliotis

Andrev Fedotov

Toby Buckland

Tiago Luzes

Alejandro de la Guardia Santana

Michal Wesolowski

Jan Arnd Finkenberg

Iurii Marincenco

Tola Morakinyo

Victor Helsinkhof

Anestis Artemis

Jake Douglas

Calum Clements

Anthony Chevalier

Ben Fowler

Radosław Wręczycki

Nika Maisuradze

Gabi Castro

Grzegorz MaraszKiewcz

Women

Jamie Simmonds

Andrea Solberg

Elena Carratalá Sanahuja

Gabi Migała

Anikha Greer

Elisa Fuliano

Oda Lundekvam

Nicole Heer

Matilde Oyen Garnes

Erica Ekelund

Laura Clifton

Vår Thurmann-Moe

Kristin Holte

Aline Wirz

Maria Längfors

Andra Moistus

Linda Keesman

Hannah Hardy

Margaux Masset

Susan Treppner

Diana Pinchuk

Maribel Gallardo

Silvia Garcia

Brittany Weiss

Hanna Black

Valentina Magalotti

Emily de Rooy

Gemma Hauck

Worth Noting 

This will be Luka Ðukić’s first time competing since the European Semifinal, where he qualified for the CrossFit Games alongside his brother, Lazar. He is sitting in first place on the online qualifiers. 

This won’t be Luka’s first time competing at DFC for Ðukić — he placed seventh in 2022 and ninth in 2021. 

[Related: Best Weightlifting Belts]

Veteran Kristin Holte announced her retirement after finishing fourth at the CrossFit Games in 2021. That year, she was eligible for the Masters Division at 35 years old, although she competed as an individual. She continued to participate in the Open and was part of Team Kriger at TYR Wodapalooza in 2022. 

This will be her first time on the competition floor as an individual since the 2021 Games.

Last year, young athletes Claudia Gluck (third) and Aniol Ekai (fifth) finished in the top five. Later that season, both competitors qualified for the CrossFit Games as rookies. Many eyes will be on the final leaderboard this year as we speculate who could be the next up-and-comers.

The competition is missing Roman Khrennikov, Ricky Garard, and Karin Frey, all three of whom have taken the podium multiple times over the past few years. 

The most notable absence will be that of Lazar Ðukić, as his presence was a large one at DFC. 

He participated in the event since 2018, competing every year in that time. His highest placing was in 2021, when he finished second to Khrennikov.

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Featured image: @dxbfitnesschamp /  Instagram

The post 2024 Dubai Fitness Championship Roster: Luka Ðukić Returns to Competition appeared first on BarBend.

Running a marathon is a formidable physical feat that demands mental grit, resilience, and unwavering dedication. On Oct. 7, 2024, hybrid athlete Fergus Crawley showcased how running a marathon can transform one’s life. He ran his first marathon in the stunning Scottish Highlands.

Marathons embody endurance, perseverance, and personal achievement. They trace back to the legend of Pheidippides, a Greek soldier who ran 26.2 miles from the battlefield of Marathon to Athens in 490 BC to announce the victory. Today, significant marathons occur in cities like London, Boston, and New York, fostering a sense of global unity. 

Crawley’s first marathon marked his inaugural attempt to give his utmost effort over this distance.

“I’ve run the marathon distance almost 50 times as part of ultramarathons at the end of a full distance Ironman (triathlon) but never as a singular goal,” Crawley said.

[Related: How Do You Start Running in the Morning? An Experienced Ultramarathoner Explains]

Fergus Crawley‘s Marathon in the Scottish Highlands

According to Crawley, the first section of the course descends, creating a false sense of security that makes him feel like the “Loch Ness Monster on wheels.” However, that adrenaline faded as the course leveled out. 

The route features several hills with three notable spikes that pose significant challenges. During the marathon, Crawley found a group of athletes pacing similarly to him. His strategy for tackling this course involves consuming approximately 80 grams of carbs per hour, taking 250-milligram sodium tablets at each water station, and hydrating with 330 milliliters of water whenever possible.

Nine Miles In

After nine miles, Crawley felt his legs weakening, but the stunning scenery and some snacks helped him gather his thoughts. He referred to this section of the marathon course as “the graveyard shift.” As he pressed on, he conversed with fellow runners.

Aid Station

Crawley mentioned that the aid station offered solace before facing the next challenge, which he called the “monster.” He fueled up with a caffeine gel, hoping for two key outcomes: a surge of energy and avoiding mishaps.

He navigated the hill by slowing his pace to accommodate his body weight of 230 pounds (93 kilograms), only to realize he had one more hill to conquer. 

Changed my mood from one of thriving to one of merely surviving. 

[Related: How Long Is a Half Marathon? Plus Tips for Your First Half Marathon]

Final 20 Miles 

As Crawley entered his marathon’s final stretch, he reflected that he could have begun his push for the finish about 500 meters earlier. However, with the finish line in sight, he felt a surge of confidence, knowing he had run a strong race, relished the experience, and achieved his goal of giving it his all and enjoying the experience with fellow runners. 

Crawley completed the marathon in three hours, 10 minutes, and 47 seconds. He recognizes that dealing with injuries has impacted his mental state, affecting his daily running and lifting routines.

For the first time in months, I felt truly free. That is where I see the value in committing to goals that scare you.

[Related: Annie Thorisdottir and Katrin Davíðsdóttir’s 6 Tips For Sticking to Your Goals]

Crawley’s Marathon Outcomes

Allowed Crawley to spend time with a community of like-minded individuals.

Immerse in stunning scenery.

Learned, recovered, and propelled toward new challenges. 

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Featured image: @ferguscrawley on Instagram

The post How Running a Marathon Changes Your Life appeared first on BarBend.

Powerlifting legend David Ricks has been competing for more than 40 years and shows no sign of stopping anytime soon. Now 65, he competes in the International Powerlifting Federation (IPF) Masters 3 (M3) category (ages 60-69).

The 2024 IPF Masters World Championships was held in the lush surroundings of Sun City, South Africa, from Oct. 5-13. Ricks dominated, not only in the 93KG class but the whole M3 category. His 295-kilogram raw squat was 95 kilograms ahead of anyone else in class.

Ricks lifted with the aid of knee sleeves, wrist wraps, and a lifting belt — all permissible under the IPF’s classic (“raw”) rules. As is his habit, he placed his left foot against the platform and took a moment to hype himself up before approaching the rack.

Ricks took his time on the walkout, carefully setting his foot position. The lift was slow but steady, winning him the squat gold medal. After the lift, he lapped honor around the platform, giving triumphant fist bumps to the referees.

[Related: Best Pre-Workout Supplements]

Ricks’ squat, bench press, and total were the highest of any weight class in the M3 category, and he won the Best Lifter award with 98.41 GL points. His squat was higher than in the M1 or M2 93KG class. He also scored the all-time world record (ATWR) in squat and total, tested or untested, in knee wraps or knee sleeves, in the 65-69 age category.

Ricks is recovering from a hamstring injury that heavily impacted his deadlift. Still, his total would have been enough to win in the M2 category and to take the silver medal in the M1s.

Ricks won his first open world title in 1991 and back-to-back championships until 1994, when he took a break from competition. He won again in 1999, which proved to be his last gold medal in the open class, although he did podium in 2000 and 2005 through 2008 when he was already approaching his fifties.

Since starting to compete at the Masters World Championships in 2011, Ricks has picked up six world titles in the M2 and M3 categories, although he has continued sporadically to lift in the open class. He still holds the squat world records in the M1, M2, and M3 categories. He has earned the nickname “Superman.”

2024 IPF Masters World Championships Results — David Ricks, 93KG

Squat

240 kilograms

275 kilograms

295 kilograms

Bench Press

182.5 kilograms

192.5 kilograms

206 kilograms

Deadlift

235 kilograms

260 kilograms

260 kilograms

Total — 747.5 kilograms

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Featured image: @dricks205 on Instagram

The post David Ricks (93KG) Squats 295 Kilograms at 65 Years Old appeared first on BarBend.

At some point, bodybuilders take it too far. That’s not us talking, that’s what four-time Mr. Olympia winner Jay Cutler thinks happened to Phil Heath at the Mr. Olympia.

“We all get too big,” Cutler told freshman Olympia competitor Martin Fitzwater shortly before the 60th edition of bodybuilding’s most prestigious event. “Phil blew out his frame.” 

Cutler, of course, isn’t a bodybuilding judge. He also lost to Heath in 2011; the first of “The Gift’s” seven consecutive wins until 2018. Regardless, Cutler knows a thing or two about what it takes to succeed at the “O.” The way he tells it, more isn’t always more.

[Related: Best Pre-Workout Supplements]

Why Phil Heath Stopped Winning the Mr. Olympia

Cutler invited Fitzwater onto his podcast, Cutlercast, on Oct. 4, 2024.The duo discussed bodybuilding’s climate, Fitzwater’s “dark horse” role in the Olympia, and the evolving standards of the Men’s Open division. 

Cutler: “Phil Heath arguably could’ve won his first [Olympia]. In ‘09 he got fifth, but six weeks out he looked unbelievable. 2011 was his best — if [Heath] never changed from that, I don’t think he could’ve been beaten.” 

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“The Gift” had one of the strongest Olympia debuts ever. He placed third in 2008 behind Cutler and Sandow recipient Dexter “the Blade” Jackson. In ‘11, the year of his first win, Heath bagged an impeccable 10-point score card from the judges. Cutler, who came second, scored 20. In bodybuilding, the athlete with the lowest-point card wins. 

Cutler, cont.: “The reason Heath lost is because he was pushed to get bigger. He blew his frame out.” 

Heath lost in 2018 to Shawn Rhoden. Had he won, Heath would’ve tied all-timers Lee Haney and Ronnie Coleman for the most consecutive Olympia victories — a benchmark Rhoden denied him. Rhoden scored an impressive 13 points, while Heath slipped to 17 amid criticisms of a bulbous abdomen.

According to Cutler, Heath also added more muscle mass than his frame could aesthetically support, which diminished his presentation on stage. 

[Related: Best Creatine Supplements]

It’s exactly the sort of pitfall a fan may not consider, but that the pros are uniquely wary of. Heath is 5’9”; Fitzwater is 5’6”. Cutler closed by cautioning “the Martian” against over-prioritizing size:

“Do not get too big .. your frame is going to cap out. I would tell Hadi [Choopan] and Derek [Lunsford] the same … Your structure is limited. I blew my frame out, Ronnie blew his frame out. Dexter [Jackson] was the only smart one.”

Jackson sniped the Olympia title from Cutler in ‘08; his first and only win after decades in the sport. But for Cutler, there was a silver lining. In regaining the top slot a year later, Cutler became the only bodybuilder in history to regain the Sandow trophy after losing on the Olympia stage. 

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Featured Image: @philheath / Instagram

The post Why Phil Heath Stopped Winning the Mr. Olympia appeared first on BarBend.

Want to get ripped in a year without following complicated fitness plans? One man did it with a simple, effective 3-step approach that anyone can follow. This plan focuses on optimized strength training, dialed-in nutrition, and recovery—no gimmicks, just real results. If you’re tired of confusing advice and want something straightforward, keep reading to discover the exact steps that can transform your body. Ready to see what’s possible? Let’s dive in.

Step 1: Optimized Strength Training

Focus on Compound Exercises

To get the most out of every workout, compound exercises are key. These multi-joint movements engage several muscle groups at once, allowing you to maximize strength and muscle gains efficiently. Exercises like squats, deadlifts, bench presses, and pull-ups should form the foundation of your routine.

A basic 4-day workout split could look like this:

Day 1: Upper Body (Bench press, Pull-ups)
Day 2: Lower Body (Squats, Deadlifts)
Day 3: Push (Shoulder presses, Tricep dips)
Day 4: Pull (Barbell rows, Pull-ups)

This approach ensures that every major muscle group is targeted, promoting balanced growth.

Progressive Overload Principle

Muscle growth doesn’t happen without progression. The progressive overload principle states that you must gradually increase the demand on your muscles over time. This can be done by adding weight, increasing reps, or reducing rest times. The goal is to continually challenge your muscles to stimulate growth.

Little-Known Tip: “Grease the Groove”

One powerful technique often overlooked is the “Grease the Groove” method. This involves performing exercises (like pull-ups) frequently throughout the day to build neuromuscular efficiency. For example, if you have a pull-up bar at home, do a few pull-ups every couple of hours. Over time, this will enhance your ability to perform more reps and lift heavier weights in the gym.

Tracking Progress

Tracking your progress is critical for long-term success. Use a journal or app to log your sets, reps, and weights. This not only keeps you accountable but also shows how far you’ve come, keeping motivation high.

Step 2: Dialed-In Nutrition

Caloric Surplus for Muscle Gain

To build muscle, you need to eat more calories than you burn. Calculate your daily calorie needs by determining your Basal Metabolic Rate (BMR) and factoring in activity levels. A slight caloric surplus—typically around 200-300 extra calories—promotes muscle growth without packing on excess fat.

Macronutrient Balance

The right balance of protein, carbohydrates, and fats is essential for muscle gain. Aim for 1 gram of protein per pound of body weight. Carbohydrates should be moderate to fuel your workouts, while fats should come from healthy sources like avocados, nuts, and olive oil.

Here’s a sample meal plan:

Breakfast: Scrambled eggs, whole-grain toast, and avocado
Lunch: Grilled chicken breast, quinoa, and broccoli
Dinner: Salmon, sweet potatoes, and asparagus
Snacks: Greek yogurt, almonds, or protein shakes

Strategic Timing

Pre- and post-workout meals are crucial for fueling your body and aiding recovery. Before training, aim for a meal with complex carbs and protein, like oatmeal and eggs. Afterward, prioritize a high-protein meal with some carbs to replenish glycogen stores and kickstart muscle repair.

Little-Known Tip: Carb Cycling

Carb cycling involves adjusting your carbohydrate intake based on your activity level. On workout days, eat more carbs to fuel your performance and recovery. On rest days, reduce carb intake to promote fat loss while preserving muscle.

Step 3: Recovery and Consistency

Sleep as a Growth Amplifier

Sleep is where muscle repair and growth truly happen. Aim for 7-9 hours of sleep per night to optimize recovery. Sleep also helps regulate important hormones like testosterone and growth hormone, both of which are essential for muscle growth.

Active Recovery Days

Incorporating active recovery into your routine helps prevent injury and speeds up muscle repair. Activities like yoga, swimming, or walking keep your body moving without overloading your muscles. These low-impact movements enhance circulation and flexibility, promoting faster recovery.

Consistency Beats Intensity

Consistency is more important than pushing yourself to the limit every workout. Showing up regularly, even when motivation dips, will yield better long-term results than training with extreme intensity in short bursts. Stay disciplined and focused on the process.

Little-Known Tip: Cold Therapy

Cold therapy—such as cryotherapy or cold showers—can aid in reducing inflammation and accelerating recovery. A 5-minute cold shower after a workout can make a noticeable difference in how quickly your muscles bounce back.

Bonus Tips for Staying Motivated and Focused

Tracking Progress Visually

Taking progress photos and body measurements is an excellent way to track changes that the scale may not reveal. Over time, these visual cues will show you just how much your body is transforming, keeping you motivated.

Find an Accountability Partner or Coach

Having someone to hold you accountable can make a world of difference. Whether it’s a friend, workout buddy, or online coach, having someone in your corner helps maintain consistency and effort.

Little-Known Tip: Visualization Techniques

Using visualization techniques—imagining your ideal physique—can improve focus and determination. Mental imagery primes your brain for success, making it easier to stay on track with your fitness goals.

Common Pitfalls and How to Avoid Them

Overtraining and Burnout

Many beginners make the mistake of doing too much, too soon. Overtraining leads to burnout and injury. Avoid this by following a balanced routine with built-in rest days. Remember, recovery is just as important as training.

Unrealistic Expectations

It’s important to manage expectations. Real transformation takes time. Expecting instant results can lead to frustration. Stay patient, and trust the process.

Lack of Variety in Workouts

Plateaus are common in fitness. To prevent this, switch up your exercises, rep ranges, or intensity every few weeks. This keeps your muscles guessing and ensures continued progress.

Real-Life Results: How the 3-Step Plan Delivered

This 3-step plan has transformed countless physiques. One man who followed this approach went from average to ripped in just one year. His before-and-after photos tell the story of discipline and simplicity in action.

Others who have adopted the plan report similar success, crediting the combination of progressive overload, balanced nutrition, and dedicated recovery for their results.

The effectiveness of this approach is backed by science. Studies consistently show that strength training, when paired with proper nutrition and adequate recovery, leads to significant muscle growth and fat loss.

Conclusion: Your Year to Get Ripped

By focusing on strength training, dialing in your nutrition, and prioritizing recovery, you can achieve a ripped physique within a year. Start small—whether it’s by beginning strength training or cleaning up your diet—and gradually build the habits needed for success.

Getting ripped doesn’t require complicated routines or fad diets. It requires a simple, disciplined plan. Follow the steps, stay consistent, and the results will come. Your year starts now.

The Importance of Biceps in Strength and Aesthetics

Strong biceps are key to both arm strength and an impressive physique, but many people struggle to maximize their growth. This article reveals a simple yet powerful tip that can elevate your biceps workout, leading to better results in less time. By focusing on one small tweak, you can increase muscle engagement, boost definition, and improve strength. Ready to take your arms to the next level? Keep reading to discover the biceps workout master tip that changes everything.

Understanding Biceps Anatomy

The Two Heads of the Biceps

The biceps brachii consists of two heads: the long head and the short head. The long head runs along the outside of your arm, while the short head is located on the inside. These muscles work together to control elbow flexion and forearm supination (turning the palm upward). Both heads are essential for movements like curls.

Supporting Muscles

Two other key muscles assist in biceps movements: the brachialis and the brachioradialis. The brachialis lies underneath the biceps and contributes to elbow flexion, while the brachioradialis runs along the forearm, helping you lift heavier weights. Targeting all these muscles leads to fuller, more defined arms.

Why Anatomy Matters in Exercise

Understanding how these muscles work can make your workout more effective. By focusing on both the long and short heads of the biceps, along with the supporting muscles, you can create a balanced routine that optimizes strength and size.

Common Biceps Workout Mistakes

Mistake 1: Over Reliance on Heavy Weights

One of the most common mistakes is using weights that are too heavy, which compromises form. Lifting too much can cause you to engage other muscles like the shoulders or lower back, instead of isolating the biceps. It’s crucial to select weights that allow proper form for maximum biceps engagement.

Mistake 2: Poor Range of Motion

A full range of motion is essential for effective biceps activation. Many people perform partial reps, which can limit muscle growth. Make sure to fully extend your arms at the bottom of each curl and complete the motion by bringing the weight up fully.

Mistake 3: Ignoring the Eccentric Phase

The lowering (eccentric) phase of a curl is just as important as the lifting (concentric) phase. Many people drop the weight too quickly, missing out on key muscle engagement. Focusing on a slow, controlled descent can lead to greater muscle growth.

The Biceps Workout Master Tip

Focus on the Stretch at the Bottom of Each Curl

Here’s the game-changing tip: At the bottom of each curl, hold the stretch for 2-3 seconds before curling up. This deepens biceps engagement and increases time under tension, leading to more effective workouts.

Science Behind the Stretch

When you hold the stretch at the bottom of a curl, you activate more muscle fibers, especially in the long head of the biceps. This increased activation helps maximize muscle growth, making your curls far more effective than standard reps alone.

How to Implement

You can incorporate this stretch technique into almost any biceps exercise, such as standing curls, preacher curls, or incline curls. Hold the weight in the stretched position before curling back up to emphasize time under tension.

Why This Tip Works (Science & Muscle Activation)

Time Under Tension

Time under tension (TUT) refers to the total time your muscle is under stress during a set. By holding the stretch at the bottom, you’re increasing this time, which has been shown to boost muscle hypertrophy (growth). TUT forces your muscles to work harder, leading to greater gains.

Targeting the Long Head of the Biceps

Many exercises inadvertently focus more on the short head of the biceps, leading to imbalanced development. This stretching technique ensures that both heads, especially the long head, are engaged for fuller, more balanced arm growth.

Mind-Muscle Connection

The stretch technique improves your mind-muscle connection. By holding the weight in the stretched position, you’re forced to concentrate on your biceps, which helps improve overall workout effectiveness. This mental focus helps you get the most out of each rep.

Impact on Strength and Definition

Holding the stretch also increases strength at the bottom of the movement, an area that’s often neglected in typical workouts. Over time, this can lead to both improved strength and greater muscle definition in the arms.

Incorporating the Tip Into Different Exercises

Exercise 1: Standing Dumbbell Curls

When performing standing curls, after lowering the weight, hold the dumbbells in the stretched position for 2-3 seconds. This technique works well with free weights, allowing for maximum control and deeper engagement of the biceps.

Exercise 2: Incline Dumbbell Curls

Incline curls emphasize the stretch even more due to the angle of the bench. This position lengthens the biceps, putting them under even greater tension. Use the same technique by holding the stretch before curling back up.

Exercise 3: Preacher Curls

The preacher bench helps isolate the biceps, making it easier to control the stretch at the bottom. Slowly lower the weight, hold, and then curl back up with full control. This method targets the biceps deeply and effectively.

Bonus Exercise: Cable Curls with the Stretch

Using cables allows constant tension throughout the movement. This continuous tension, combined with the hold at the bottom, makes for an extremely effective way to build stronger, more defined biceps.

Additional Tips to Maximize Biceps Growth

Progressive Overload

Ensure you’re progressively increasing the weight or reps over time. This is crucial for muscle growth. Keep the stretch technique in place as you move up in weights to maintain form and effectiveness.

Tempo Control

Slowing down the eccentric phase can also boost muscle damage and growth. Focus on lowering the weight for a count of 3-4 seconds to maximize tension.

Rest Between Sets

Allow yourself adequate rest between sets—about 60-90 seconds. This recovery period ensures you can perform each set with maximal effort, leading to better results.

Biceps Frequency

Training the biceps 2-3 times per week is optimal. Overtraining can lead to injury or burnout, so be sure to allow for proper recovery between sessions.

Common Questions and Troubleshooting

Can I Overstretch the Biceps?

It’s important not to overstretch or overstrain the muscle, as this can lead to injury. Focus on feeling a controlled stretch rather than forcing the weight down. Always use a weight that allows you to hold the stretch without compromising form.

What If I Can’t Feel the Stretch?

If you’re struggling to feel the stretch, lighten the weight and focus on form. Make sure your arms are fully extended at the bottom of the movement, and hold the stretch for a few seconds before curling back up.

Is This Tip Effective for Beginners?

Absolutely. Beginners can use this technique to build better habits from the start. Begin with lighter weights and focus on form, making the stretch an integral part of your routine.

Case Study: Results from Incorporating the Stretch Technique

One fitness enthusiast, John, incorporated the stretch technique into his routine for six weeks. By focusing on the stretch at the bottom of his curls, he saw a 10% increase in biceps size and a noticeable improvement in definition. His strength at the bottom of the curl also improved, allowing him to lift heavier weights with better form.

Conclusion

The simple tweak of holding the stretch at the bottom of each curl can transform your biceps workout. By increasing time under tension and focusing on the long head, this technique leads to greater muscle growth, improved strength, and better definition. Try this tip during your next workout and see the difference!

Push-ups are one of the most effective exercises to build strength, power, and muscle—all without equipment. But doing the same push-ups over and over can lead to plateaus. That’s why adding variation is key for athletes who want to keep progressing. In this article, you’ll discover 10 push-up variations that target different muscles and boost your athletic performance. Ready to unlock your full potential? Keep reading to learn how each push-up style can take your training to the next level.

1. Standard Push-Up: The Foundation

Description:

The standard push-up is the cornerstone of bodyweight training. Start in a plank position with your hands shoulder-width apart. Keep your body straight from head to toe, and lower yourself until your chest nearly touches the ground. Push back up while maintaining a neutral spine.

Muscles Targeted:

Chest, shoulders, triceps, core.

Benefits for Athletes:

Standard push-ups build foundational upper body and core strength. They improve posture, endurance, and serve as a base for more advanced push-up variations.

Training Tip:

Emphasize controlled movement to maximize muscle engagement and protect your joints from strain.

2. Explosive (Clap) Push-Up: Power and Speed

Description:

From a standard push-up position, push yourself off the ground with enough force to clap your hands before landing back in a push-up position.

Muscles Targeted:
Chest, shoulders, triceps, fast-twitch muscle fibers.

Benefits for Athletes:
Explosive push-ups increase upper body power and speed. This is crucial for sports requiring fast, powerful movements, such as basketball, sprinting, or combat sports.

Training Tip:
Begin with low reps and focus on height. As you improve, try adding a second clap or incorporating variations like double-clap push-ups.

3. Archer Push-Up: Unilateral Strength Development

Description:

In this variation, extend one arm out to the side while the other performs the push-up. This creates more tension on the working side.

Muscles Targeted:
Chest (with emphasis on one side), shoulders, triceps, core.

Benefits for Athletes:
Archer push-ups develop unilateral strength, which improves muscle balance, coordination, and stability. This is particularly useful in sports requiring lateral movement, such as tennis or soccer.

Training Tip:
Move slowly and with control to avoid joint strain. If necessary, start with wide-arm push-ups as a preparatory exercise.

4. Plyometric Push-Up: Explosiveness and Agility

Description:
Push yourself off the ground so that your hands briefly leave the surface, but unlike the clap push-up, there’s no clap involved.

Muscles Targeted:
Chest, shoulders, triceps, core.

Benefits for Athletes:
Plyometric push-ups develop explosive upper body strength. This is essential for athletes involved in sports requiring quick, powerful upper body movements, like throwing or punching.

Training Tip:
Focus on explosive power during the push phase, and cushion your landing to minimize joint impact.

5. Diamond Push-Up: Triceps and Core Focus

Description:
Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. Perform a push-up from this position.

Muscles Targeted:
Triceps, inner chest, shoulders, core.

Benefits for Athletes:
Diamond push-ups place greater emphasis on triceps strength, which enhances pushing power and arm endurance—key for sports like football or swimming.

Training Tip:
Keep your elbows close to your body throughout the movement to protect your shoulders and ensure proper form.

6. Typewriter Push-Up: Dynamic Strength and Mobility

Description:
Begin in a wide-arm push-up position, lower yourself to one side, and “slide” across your chest to the other side, as if you’re moving like a typewriter.

Muscles Targeted:
Chest, shoulders, triceps, core (especially obliques), arms.

Benefits for Athletes:
Typewriter push-ups challenge your strength and control through a greater range of motion. They also improve upper body coordination, which can help in sports requiring lateral movement or rotational strength.

Training Tip:
Move slowly and keep your body low to the ground to maintain constant muscle tension.

7. Pseudo Planche Push-Up: Core and Shoulder Strength

Description:
Position your hands lower, closer to your waist, and lean forward while performing the push-up. This mimics the beginning of a planche hold.

Muscles Targeted:
Shoulders, chest, triceps, core.

Benefits for Athletes:
This variation emphasizes shoulder and core strength, helping athletes progress toward advanced gymnastic movements like the planche. It also improves stability and control.

Training Tip:
Shift your body weight forward during the movement, but do so gradually to avoid placing too much strain on your shoulders.

8. Spider-Man Push-Up: Functional Core and Mobility

Description:
As you lower yourself into a push-up, bring one knee toward your elbow, mimicking a climbing motion.

Muscles Targeted:
Chest, shoulders, triceps, core, hip flexors.

Benefits for Athletes:
Spider-Man push-ups improve core strength, hip mobility, and functional movement. This is particularly useful for athletes who require agility and coordination, such as soccer players or basketball athletes.

Training Tip:
Keep the movement controlled and smooth to engage as many muscles as possible.

9. Handstand Push-Up: Upper Body and Shoulder Strength

Description:
Perform a push-up while in a handstand position, either against a wall or free-standing.

Muscles Targeted:
Shoulders, triceps, upper chest, core.

Benefits for Athletes:
Handstand push-ups develop extreme upper body strength and stability. This is critical for athletes in gymnastics, CrossFit, or any sport that demands overhead strength and control.

Training Tip:
Begin with wall-supported handstand push-ups, and over time, progress to free-standing to challenge your balance and stability.

10. Weighted Push-Up: Strength and Muscle Hypertrophy

Description:
Add external weight, such as a weighted vest, resistance bands, or plates on your back, to a standard push-up.

Muscles Targeted:
Chest, shoulders, triceps, core.

Benefits for Athletes:
Increasing resistance with weighted push-ups promotes muscle hypertrophy and greater strength development. It’s an effective way to progressively overload your muscles, essential for building size and strength.

Training Tip:
Make sure the weight is evenly distributed across your back, and maintain proper form to avoid injury.

Conclusion

Incorporating a variety of push-up styles into your training routine can significantly improve your overall athletic performance. These 10 push-up variations are designed to enhance strength, power, muscle growth, and functional mobility. By progressively integrating them into your workouts, based on your fitness level and sport-specific needs, you’ll continually challenge your body, avoid plateaus, and see better results.

Remember, for optimal performance, combine push-ups with other training methods like plyometrics, weightlifting, and agility drills. This will create a well-rounded strength program that supports your athletic goals.

Introduction

Stacie Tovar’s journey from small-town Nebraska to becoming a CrossFit legend is one of grit, resilience, and passion. As an eight-time CrossFit Games competitor, business owner, and advocate for women in fitness, Stacie has left a lasting impact on the sport. But her story doesn’t stop there. How did she balance her career, personal life, and fitness after retiring from competition? And what can her journey teach us about overcoming obstacles and staying fit for life? Dive into the full article to discover the untold secrets of Stacie Tovar’s success.

1. Early Life and Athletic Background

Childhood and Growing Up in Nebraska

Stacie Tovar was raised in Nebraska, where her early passion for sports was ignited by a supportive family and community. From a young age, she was involved in various physical activities, but her heart was particularly drawn to volleyball and track and field during her high school years. Her competitive nature began to take shape early on, fostered by the values of discipline and hard work that her family instilled in her.

Despite excelling in multiple sports, volleyball was her first love, and she spent countless hours honing her skills on the court. This early focus on sports not only developed her physical abilities but also set the foundation for her tenacity and drive—a trait that would later propel her to CrossFit stardom.

Collegiate Athletic Career

After high school, Stacie earned a spot on the Division I volleyball team at the University of Nebraska at Omaha. Competing at this elite level taught her invaluable lessons in teamwork, resilience, and mental toughness. Playing against top athletes across the country, she learned how to perform under pressure, adapt to challenges, and maintain discipline, both on and off the court.

While her college years were focused on volleyball, the fitness foundation she built during this period laid the groundwork for her eventual transition into CrossFit. The rigorous demands of collegiate athletics developed her strength, endurance, and mental resilience—qualities that would become essential when she discovered CrossFit in the years to come.

2. The CrossFit Journey

Discovering CrossFit (2010)

Stacie’s CrossFit journey began in 2010 when she first encountered the sport. At the time, she was looking for a new fitness challenge and stumbled upon CrossFit through a friend’s recommendation. Though initially intimidated by the intensity of the workouts, Stacie found herself drawn to the sport’s mix of strength, endurance, and functional movement.

Her early days in CrossFit were marked by a steep learning curve, but Stacie’s competitive spirit quickly kicked in. She immersed herself in training, learning from top athletes in the community and seeking out mentors to help her improve. By the end of 2010, Stacie was fully committed to CrossFit and began competing in local and regional events.

Rise to Prominence (2011–2017)

Stacie Tovar’s breakthrough came in 2011, when she made her first appearance at the CrossFit Games. From that point on, she became a regular fixture in the CrossFit world, competing in the Games eight times between 2011 and 2017. Her performances consistently ranked her among the top female athletes in the sport, and she quickly gained recognition for her resilience, strength, and strategic approach to competition.

Her success on the Games floor helped raise the visibility of women in CrossFit, particularly in strength-based movements traditionally dominated by men. Stacie was known for her mastery of advanced training techniques, including mental resilience training and cutting-edge recovery methods, which helped her maintain peak performance across multiple seasons.

Overcoming Challenges and Setbacks

Like any elite athlete, Stacie faced numerous challenges throughout her career. She dealt with injuries, mental fatigue, and the intense demands of balancing her personal life with the rigors of professional competition. However, these obstacles only strengthened her resolve.

As she matured in the sport, Stacie’s mindset began to shift. Early in her career, her focus was on winning and ranking. Over time, however, she embraced a philosophy centered on longevity and self-improvement, realizing that sustainable success was about more than just podium finishes—it was about staying healthy, mentally sharp, and adaptable.

3. Post-Competition Career and Fitness Advocacy

Stepping Back from Competitive CrossFit (2017 Onward)

In 2017, Stacie made the difficult decision to retire from competitive CrossFit. After seven grueling years at the top, the emotional weight of stepping away from competition was heavy. However, she recognized that her journey in CrossFit wasn’t ending—it was simply evolving.

Following her retirement, Stacie transitioned into a new role as a coach and mentor. Her passion for helping others achieve their fitness goals became her primary focus. Today, she works with athletes of all levels, guiding them through both physical training and mental preparation.

Building Her Brand and Business Ventures

Alongside her coaching career, Stacie has become a successful entrepreneur. She is a co-owner of CrossFit Omaha, one of the earliest CrossFit affiliates. Her gym is more than just a business; it’s a community hub where athletes of all ages and backgrounds can come together to pursue their fitness goals.

Stacie’s business ventures extend beyond the gym. She has launched apparel lines, online fitness programs, and other initiatives that blend her competitive nature with a strong emphasis on community-building. Her approach to business mirrors her CrossFit philosophy: consistent effort, teamwork, and a commitment to excellence.

Tovar as a Role Model for Women in Fitness

Stacie Tovar has long been an advocate for female empowerment in fitness. She uses her platform to inspire women to embrace strength training and to challenge outdated perceptions of female athletes. Through public speaking engagements, social media campaigns, and seminars, Stacie encourages women to take control of their health, embrace their physical strength, and pursue their goals without fear.

What’s often less highlighted in her story is her advocacy for mental health awareness and body positivity. Stacie believes that fitness is not just about aesthetics or competition; it’s about mental well-being, self-love, and long-term health—a message that resonates deeply with her followers.

4. Stacie Tovar’s Training Philosophy and Methods

The Training That Defined Her Career

At the height of her CrossFit career, Stacie’s training was centered around a mix of functional fitness, weightlifting, and metabolic conditioning. She placed a strong emphasis on balance—working not just on strength and endurance but also on mobility, recovery, and mental resilience.

Her training was defined by high intensity, but she always made room for recovery, recognizing that rest was just as important as the work itself. This balance helped her maintain longevity in the sport, even as many of her peers struggled with injury and burnout.

Nutrition and Lifestyle Choices

Stacie’s approach to nutrition was equally balanced. Rather than adhering to extreme diets, she focused on sustainable eating habits that supported her performance without sacrificing enjoyment. She often emphasizes the importance of listening to the body, adjusting her intake based on her training needs, recovery, and overall energy levels.

A lesser-known aspect of Stacie’s regimen is her use of mindfulness practices like yoga. These practices complemented her high-intensity training, allowing her to stay mentally focused and physically agile, even during the most demanding seasons of competition.

5. Personal Life and Balancing Career

Life Outside of Fitness

Stacie’s personal life is just as dynamic as her career. She shares her life with her husband, Dustin Tovar, who is also deeply involved in the fitness world. Together, they co-own CrossFit Omaha and are passionate about building a community focused on health and wellness.

Balancing family life with a demanding career is no small feat, but Stacie’s disciplined approach to time management helps her excel in both areas. She is committed to maintaining a healthy work-life balance, prioritizing her relationships while continuing to lead in the fitness space.

Stacie’s Legacy in the CrossFit Community

Stacie Tovar’s legacy in CrossFit goes beyond her athletic achievements. As both an athlete and a mentor, she has helped shape the sport, particularly for women. Her contributions to the community are vast, and her future goals include continuing to grow her business, expanding her reach as a fitness advocate, and exploring new ways to inspire the next generation of athletes.

Conclusion

Stacie Tovar’s impact on CrossFit and the fitness world at large is undeniable. From her early days as a collegiate athlete to her rise as a CrossFit Games legend, Stacie’s journey has been marked by perseverance, innovation, and a deep commitment to personal growth. Her story offers valuable lessons in resilience, balance, and the importance of community.

For those inspired by her journey, Stacie continues to share her expertise through online programs, speaking engagements, and her thriving gym, CrossFit Omaha. Her influence extends far beyond the competition floor—she is a true fitness icon, embodying strength, both inside and out.