Jared Maynard, a well-known powerlifter and coach from Canada, recently shared his shocking story during a Jul. 15, 2024 episode of the Iron Culture podcast as a fit and strong young athlete fighting for his life with a life-threatening disease in almost the blink of an eye. The tale was shocking.

Almost as remarkably, Maynard returned to the powerlifting platform in just over one year to perform better than ever before. Maynard attributes his survival and rapid recovery, in large part, to strength training. 

[Related: Best Barbells for Strength Athletes]

Jared Maynard: From the Lifting Platform to the ICU (and Back Again) 

Maynard began his competitive powerlifting career in 2016, first lifting raw with wraps in the 82.5KG class in the Canadian Powerlifting Federation (CPF) before becoming a light 93KG athlete in the Canadian Powerlifting Union (CPU).

Maynard lifted in two contests with the CPU over the 2017-2019 period, increasing his total and his DOTS score considerably each time.

“DOTS” is a formula that allows for the comparison and ranking of powerlifters from different weight classes against each other.

Maynard’s powerlifting career stalled with the advent of the COVID-19 pandemic, as many did. But, as he was planning his return to the platform, he was struck down suddenly with a debilitating and life-threatening illness.

In just 30 days from the onset of symptoms, Maynard was on life support in the intensive care unit (ICU), fighting for his life. He was initially diagnosed with mononucleosis, but this triggered a much more serious condition: Hemophagocytic Lymphohistiocytosis (HLH).

At his lowest point, Maynard experienced a range of debilitating conditions, including liver failure, imminent kidney failure, enlarged spleen, and hemorrhagic tonsillitis.

What Is Hemophagocytic Lymphohistiocytosis (HLH)?

Although HLH has many similarities with auto-immune disorders, it’s a hyper-inflammatory disorder. It is life-threatening and characterized by dysregulated immune activity resulting in malignant inflammation and multi-organ failure. In adults, the mortality rate is around 41 percent. (1)

One of the most common triggers is viral infection, particularly with the Epstein-Barr virus. This was the route for Maynard, as the Epstein-Barr virus caused the mononucleosis that began the cascade of symptoms and triggered full-blown HLH.

After a broad spectrum of medical treatments, including dialysis and chemotherapy, Maynard escaped danger, but the road to recovery was long. Maynard had to regain his ability to walk as well as re-learn to speak and swallow due to the atrophy in his throat musculature.

It wasn’t square one or zero anymore. I OWED squares.

Occupational therapy and physical therapy were key aspects of Maynard’s recovery of functional strength and mobility. It was a long and difficult process but, exactly one year later, Maynard made his return to the powerlifting platform.

Not only did Maynard make it back to the sport, he set personal records in his first competition post-illness. He finally hit a long-term goal of eclipsing a 500-pound deadlift and improved his DOTS score by about five points.

The Strength of Strength Training

Maynard maintains that his muscle mass, strength, and fitness contributed critically to his survival. Part of it was the amount of lean muscle he carried which served as a reserve to draw on during the five crucial weeks when he received minimal nutrition.

[Related: 10 Benefits of Strength Training for Bodybuilders You Need to Know]

Throughout the illness, Maynard dropped from 193 pounds bodyweight to around 150 pounds. Much of the weight lost was muscle.

“I knew being strong and working on fitness came with a whole plethora of benefits,” Maynard said. “I never predicted it would end up being so needed in such a critical way.”

All of the lifting and building of lean tissue [was] this insurance policy I had no idea I was paying premiums on.

Maynard began lifting at around 15 years old with the intent to be stronger on the football field. He turned to more aesthetic pursuits as time went on. This gave him a strong and healthy base. He says that doctors said that if he hadn’t been as fit as he was, he would not have survived the illness.

Strength saved my life.

More Powerlifting Content

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Should You Lift Faster to Increase Strength?

References

Konkol S, Rai M. Lymphohistiocytosis. [Updated 2023 Mar 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.

Featured image: @jared.rebuild_stronger on Instagram

The post “A Coin Flip With Death”: Powerlifter Jared Maynard Says Lifting Weights “Saved” Him From Rare Disease appeared first on BarBend.

Jeremy Ethier, a popular fitness YouTuber, recently embarked on an ambitious experiment to determine if it’s possible to lose stubborn belly fat three times faster and make months of progress in just one week. 

Over the next seven days, he followed an extreme diet plan designed to shred down for the summer. 

Here’s a detailed look at his journey, the challenges he faced, and the surprising results.

Why the Experiment?

Jeremy wanted to test the effectiveness of a highly restrictive diet in rapidly reducing belly fat. 

He aimed to see if such a plan could offer a quick solution for those looking to get leaner in a short amount of time.

Initial Measurements

To track his progress accurately, Jeremy went to the University of British Columbia for a Dexa scan, which revealed his body fat percentage at 15.6%. 

Additionally, he used an ultrasound to measure the thickness of his upper, middle, and lower belly fat. 

This data would be crucial in assessing the diet’s impact on his most stubborn fat areas.

Diet Details

Jeremy adopted the Protein-Sparing Modified Fast (PSMF), a diet focusing on high protein intake while severely restricting calories. 

He consumed just 1,200 calories per day, creating a daily deficit of 1,500 calories. His meal plan included:

Breakfast: Egg white omelet with celery.

Post-Workout: Protein shake.

Lunch: Two chicken breasts with light vegetables.

Dinner: More chicken and vegetables.

Dessert: Yet another chicken breast.

Alberto Nunes’ Advice

Jeremy consulted Alberto Nunes, a well-known figure in the natural bodybuilding community. 

Alberto emphasized the importance of consuming 1.5 to 1.75 grams of protein per pound of body weight to prevent muscle loss during such an extreme diet. 

For Jeremy, this meant eating at least 250 grams of protein daily within his limited calorie budget.

Workout Adjustments

To maintain his muscle mass, Jeremy adjusted his workout routine. 

Instead of his usual high-volume training, he reduced his weight training to just one hard set per exercise and avoided extensive cardio. 

Research suggests that maintaining muscle requires only about a third of the volume needed to build it, which guided his approach.

Initial Success

The first three days of the experiment went surprisingly well. Jeremy’s energy levels were high, and his strength remained solid. 

However, he experienced constant hunger and some unusual cravings, like drinking pickle juice to satisfy his body’s needs.

Struggles

By day four, the diet’s intensity began to take its toll. Jeremy felt physically and mentally exhausted, making even simple tasks challenging. 

Despite this, he persevered, relying on supplements like multivitamins, Omega-3s, and caffeine to fill nutritional gaps and maintain energy.

Final Measurements

After seven grueling days, Jeremy returned to the lab for his final measurements. His Dexa scan showed a reduction in body fat from 15.6% to 14.7%. 

The ultrasound revealed that his lower belly fat, the most stubborn area, had decreased significantly, with the fat thickness dropping by half a centimeter.

Personal Experience

Despite the impressive results, Jeremy concluded that such an extreme diet is not sustainable. The rapid fat loss came at the cost of severe exhaustion and mental fatigue. 

He acknowledged that while this approach can yield quick results, it is not a viable long-term solution and can lead to unhealthy eating habits and potential eating disorders.

Lessons Learned

Jeremy’s experiment highlighted the importance of patience and consistency in achieving sustainable fat loss. 

Quick fixes like extreme diets can offer temporary results but are not practical for maintaining long-term health and fitness.

Future Plans

Jeremy plans to continue his journey to lower body fat using a more balanced and sustainable approach. 

He intends to document and share his progress, providing insights and guidance for those looking to achieve similar goals.

Sustainable Fat Loss

For those seeking to lose belly fat and keep it off, Jeremy recommends adopting a healthy, maintainable diet. 

He offers personalized programs and meal plans to help individuals achieve their fitness goals without resorting to extreme measures.

In his latest video, Crossfit athlete and former Navy SEAL Josh Bridges dives into the innovative world of Blood Flow Restriction (BFR) training. 

As someone who constantly pushes the boundaries of fitness, Bridges shares his insights and experiences with this cutting-edge training method that’s gaining traction in both the fitness and rehabilitation communities.

What is Blood Flow Restriction Training?

BFR training, or blood occlusion training, involves restricting the flow of venous blood from a muscle while still allowing arterial blood flow in. 

This is achieved by using specialized cuffs or bands around the limbs, creating an environment where the muscles receive less oxygen. 

The result? Muscles fatigue faster, which leads to increased activation of Type II muscle fibers—the ones responsible for strength and hypertrophy.

By limiting the oxygen supply, BFR training forces the muscles to work harder even with lighter weights. 

This unique approach offers a way to build muscle strength and endurance while reducing the strain on joints and tendons, making it an excellent option for both intense training sessions and rehabilitation scenarios.

How Does Blood Flow Restriction Training Work?

Blood Flow Restriction (BFR) training leverages the power of controlled blood flow to enhance workout efficiency. Here’s a closer look at the mechanics and benefits:

Physiological Effects of BFR: BFR training involves wrapping a specialized cuff or band around the upper part of a limb to restrict venous blood flow out of the working muscle while still allowing arterial blood flow in. This partial restriction causes a pooling of blood in the muscle, reducing oxygen availability and creating a hypoxic environment.

Increased Muscle Fatigue: With less oxygen available, muscles rely more on anaerobic metabolism, leading to faster fatigue. This accelerated fatigue recruits a higher number of Type II muscle fibers, known for their capacity to grow and increase strength. Essentially, BFR tricks the body into responding as if it’s lifting heavier weights.

Joint-Friendly Workouts: One of the standout benefits of BFR is that it allows individuals to achieve significant muscle activation and growth with much lighter weights. This is particularly advantageous for those with joint issues or during rehabilitation, as it minimizes joint stress while still providing a robust stimulus for muscle adaptation.

Enhanced Recovery and Rehabilitation: BFR is not only beneficial for strength training but also plays a crucial role in recovery. The restricted blood flow helps in flushing out metabolic waste products and reducing inflammation, promoting faster recovery. This technique has shown promising results in various rehabilitation settings, especially post-surgery, by enhancing muscle strength and size without overloading the recovering tissues.

Watch the Full Video:

Benefits of BFR Training

Muscle Growth and Strength Gains: BFR training is highly effective in promoting muscle hypertrophy and strength. By creating a low-oxygen environment, it increases the recruitment of fast-twitch muscle fibers, which are crucial for muscle growth. This method allows individuals to achieve significant gains with lower weights, reducing the risk of injury.

Improved Rehabilitation Outcomes: Originally popularized in physical therapy, BFR training has proven to be an excellent tool for rehabilitation. Patients recovering from surgeries, such as knee surgeries, benefit greatly from BFR. It enables them to rebuild muscle strength without placing excessive stress on the healing tissues. This accelerates the recovery process and helps prevent muscle atrophy during periods of limited mobility.

Enhanced Muscle Endurance: BFR training also boosts muscle endurance. The hypoxic environment created by restricted blood flow forces muscles to adapt, enhancing their ability to sustain prolonged activity. This is particularly useful for athletes and fitness enthusiasts looking to improve their endurance without excessive training volumes.

Faster Recovery Times: Incorporating BFR into recovery routines can expedite the healing process. The increased blood flow and nutrient delivery to the muscles help reduce inflammation and remove metabolic waste products. This not only alleviates soreness but also promotes quicker muscle repair and growth.

Versatility and Accessibility: BFR training is versatile and can be easily integrated into various workout routines. It’s suitable for strength training, endurance workouts, and even light recovery sessions. With minimal equipment required—just BFR cuffs or bands—it’s accessible to a wide range of individuals, from elite athletes to those in rehabilitation.

BFR Training Protocols

Blood Flow Restriction (BFR) training can be tailored to meet various fitness goals, from muscle strength and hypertrophy to recovery and endurance. Here are some protocols to guide your BFR sessions:

Strength Training Protocol:

Exercise Selection: Choose compound movements like squats, bench presses, or deadlifts.

Weight Load: Use 20-30% of your one-rep max (1RM).

Sets and Reps: Perform 4 sets with the following rep scheme:

Set 1: 30 reps

Sets 2-4: 15 reps each

Rest Periods: Rest for 30 seconds between sets.

Cuff Placement: Place BFR cuffs at the upper part of the limbs (arms or legs) and tighten to about 70% of maximum tightness.

Recovery Protocol:

Exercise Selection: Opt for low-intensity activities such as cycling or walking.

Duration: Perform 3 sets of 5 minutes each, with 2 minutes of rest in between.

Cuff Placement: Place the cuffs as mentioned above and ensure they are tight enough to restrict blood flow without causing discomfort.

Intensity: Keep the intensity very low, focusing on a steady, easy pace.

Endurance Training Protocol:

Exercise Selection: Use exercises like bodyweight squats, lunges, or light resistance activities.

Weight Load: Utilize body weight or very light weights (10-20% of 1RM).

Sets and Reps: Perform high-rep sets with the following structure:

Set 1: 30 reps

Sets 2-4: 15 reps each

Rest Periods: Rest for 30 seconds between sets.

Cuff Placement: Apply the cuffs at the upper limbs as before, ensuring moderate tightness.

Example Routine:

Strength Training Day: Begin with a warm-up, then proceed to BFR squats using 20-30% of your 1RM. Follow the protocol of 4 sets (30, 15, 15, 15 reps) with 30 seconds rest in between.

Recovery Day: Use BFR cuffs during a light cycling session. Pedal at a relaxed pace for 5 minutes, rest for 2 minutes, and repeat for 3 sets.

Endurance Training Day: Perform bodyweight squats with BFR cuffs, following the high-rep protocol.

Practical Applications of BFR Training

Blood Flow Restriction (BFR) training can be seamlessly integrated into various aspects of your fitness regimen. Whether your goal is building strength, enhancing recovery, or improving endurance, here’s how to make the most out of BFR training:

Daily Training Integration:

Strength Workouts: Incorporate BFR into your regular strength training routine. For instance, if you’re doing leg day, add BFR cuffs during squats or leg presses. This allows you to use lighter weights while still maximizing muscle activation and growth.

Upper Body Training: Use BFR during bicep curls, tricep extensions, or shoulder presses. The reduced load will protect your joints while still providing a substantial muscle-building stimulus.

Accessory Work: Implement BFR for smaller muscle groups or accessory exercises to further enhance muscle hypertrophy and endurance without overloading your central nervous system.

Recovery Sessions:

Cycling Routine: After an intense workout session, use BFR cuffs during a light cycling session. Cycle for 5 minutes at an easy pace, rest for 2 minutes, and repeat for three sets. This routine helps flush out metabolic waste and reduce muscle soreness.

Active Recovery: Use BFR during low-intensity activities like walking or light jogging. This can enhance blood flow, promote faster recovery, and reduce inflammation.

Strength and Endurance Training:

Squats and Split Squats: Perform squats or split squats with BFR cuffs to maximize muscle engagement. Start with lighter weights and follow the BFR rep scheme (30 reps in the first set, followed by 15 reps in subsequent sets).

Leg Extensions: Use BFR cuffs while doing leg extensions to specifically target your quadriceps. This is especially beneficial if one leg is weaker due to an injury, as it allows targeted strength building without heavy loads.

Echo Bike Sprints: Try high-intensity interval training (HIIT) on an Echo bike with BFR cuffs. Perform 20-second sprints followed by a rest period, repeating this cycle for several sets. This boosts cardiovascular fitness and muscle endurance.

Personal Experience Example: Josh Bridges shared his routine of using BFR during cycling and leg extensions. For recovery, he pedals casually for 5 minutes with BFR cuffs, rests for 2 minutes, and repeats this for three sets. For strength, he performs split squats or front squats with the cuffs, significantly improving his muscle activation and reducing joint strain.

Tools and Equipment for BFR Training

To get the most out of Blood Flow Restriction (BFR) training, you need the right equipment. Here’s a guide to the tools and devices that can help you safely and effectively incorporate BFR into your workouts:

BFR Cuffs and Bands:

Specialized BFR Cuffs: These are designed specifically for BFR training and can be adjusted to control the amount of pressure applied. They are often equipped with a gauge to ensure precise pressure control.

Budget-Friendly Bands: If specialized cuffs are out of reach, Voodoo floss bands or similar elastic bands can be used. These are more affordable and still effective, though they require careful attention to ensure proper tightness.

Advanced BFR Devices:

Bluetooth-Enabled BFR Devices: Some modern BFR cuffs come with Bluetooth connectivity, allowing you to control the pressure through an app. These devices ensure consistent pressure and are easy to use.

Automatic Inflation Systems: Advanced systems can automatically inflate and deflate the cuffs, providing a hassle-free experience. These are particularly useful for precise pressure control and ease of use.

Guidelines for Proper Use:

Placement: Place the cuffs at the upper part of the limbs—high on the thighs for leg exercises and high on the arms for upper body exercises.

Tightness: Aim for about 70% of maximum tightness. The cuff should be snug but not painfully tight. A common guideline is to tighten the cuff until it reaches a 7 out of 10 on the tightness scale.

Safety Precautions: Always monitor for signs of excessive tightness, such as numbness or tingling. Release the pressure immediately if you experience any discomfort.

DIY Options:

Voodoo Floss: These elastic bands can be wrapped around the limbs to create a similar effect to BFR cuffs. Wrap them to about 70% of your maximum tightness. This is a cost-effective option but requires careful monitoring to ensure safety.

Homemade Bands: Wide elastic bands or even knee wraps can be used in a pinch. Ensure you follow the same guidelines for tightness and placement.

Example Setup: Josh Bridges uses BFR cuffs during his cycling sessions and leg workouts. He tightens the cuffs to the appropriate level, ensuring they are snug but not overly tight. During recovery sessions, he pedals casually with the cuffs on for 5-minute intervals, promoting muscle recovery and reducing soreness.

Current Research and Future Directions

Blood Flow Restriction (BFR) training has garnered significant attention in recent years, with numerous studies exploring its benefits and applications. 

Here’s a look at the current research and what the future holds for this innovative training method:

Recent Studies and Findings:

Muscle Hypertrophy and Strength: Multiple studies have confirmed that BFR training effectively promotes muscle hypertrophy and strength gains. Research published in the Journal of Applied Physiology demonstrated that low-load BFR training produces muscle growth comparable to high-load resistance training, making it a valuable tool for those with joint issues or during rehabilitation.

Rehabilitation and Recovery: BFR training has shown promising results in the field of rehabilitation. A study in the Journal of Orthopaedic & Sports Physical Therapy highlighted its effectiveness in improving muscle strength and function in patients recovering from knee surgeries. The ability to use lower loads reduces stress on healing tissues, accelerating recovery and reducing the risk of re-injury.

Cardiovascular Benefits: Emerging research suggests that BFR training may also have cardiovascular benefits. Studies indicate that the hypoxic conditions created by BFR can improve vascular function and increase aerobic capacity, making it a potential tool for enhancing cardiovascular health.

Future Developments:

Advanced BFR Devices: The future of BFR training lies in technological advancements. Upcoming Bluetooth-enabled BFR devices promise to make the process more user-friendly, allowing for precise pressure control and easier application. These devices will likely include features such as automatic inflation and real-time monitoring, enhancing both safety and effectiveness.

Expanded Applications: Researchers are exploring new applications for BFR training beyond traditional strength and recovery routines. Potential areas of interest include its use in sports performance, injury prevention, and even cognitive function. As our understanding of BFR expands, it could become a staple in diverse training and therapeutic contexts.

Comprehensive Protocols: Future research aims to establish more comprehensive and standardized BFR training protocols. This will ensure that individuals can maximize the benefits while minimizing risks. Guidelines for specific populations, such as the elderly or those with chronic conditions, will be particularly valuable.

Conclusion

Blood Flow Restriction (BFR) training is rapidly gaining recognition for its unique ability to enhance muscle growth, improve strength, and expedite recovery. 

As Josh Bridges’ experiences and the current research indicate, BFR training offers significant benefits for a wide range of fitness and rehabilitation goals. Here’s a recap of why BFR training could be a game-changer for you:

FAQs on BFR Training

1. Is Blood Flow Restriction (BFR) Training Safe? Yes, BFR training is generally safe when performed correctly. It’s important to use the right equipment and follow proper protocols. Consulting with a fitness professional or physical therapist before starting BFR training is recommended to ensure safety and effectiveness.

2. How Tight Should the BFR Cuffs Be? The cuffs should be tightened to about 70% of maximum tightness. This is typically described as a 7 out of 10 on the tightness scale. The goal is to restrict venous blood flow without causing numbness or pain.

3. Can BFR Training Help with Injury Recovery? Absolutely. BFR training is highly effective in rehabilitation settings. It helps rebuild muscle strength and function without putting excessive stress on healing tissues. It’s particularly useful for recovering from surgeries and injuries.

4. What Exercises Can Be Done with BFR Training? BFR can be integrated into a variety of exercises, including:

Strength exercises like squats, leg presses, bicep curls, and tricep extensions.

Low-intensity activities like cycling, walking, and light jogging for recovery.

High-rep sets with light weights to maximize muscle activation.

5. How Often Should I Do BFR Training? The frequency of BFR training depends on your goals. For muscle growth and strength, it can be incorporated into your regular workout routine 2-3 times a week. For recovery, BFR sessions can be done more frequently, such as after every intense workout.

6. Can Anyone Use BFR Training? While BFR training is beneficial for many people, it’s not suitable for everyone. Those with certain medical conditions, such as cardiovascular issues or severe varicose veins, should avoid BFR training. Always consult with a healthcare provider before starting if you have any health concerns.

7. Do I Need Special Equipment for BFR Training? Specialized BFR cuffs are recommended for the best results. However, budget-friendly options like Voodoo floss bands can also be used. Advanced devices with Bluetooth connectivity and automatic inflation systems are becoming available and can enhance the experience.

8. How Does BFR Training Feel? BFR training can feel challenging due to the restricted blood flow, causing a burning sensation in the muscles and faster fatigue. The sensation typically subsides once the cuffs are removed, and many users report a significant feeling of relief and enhanced recovery post-training.

9. Can BFR Training Be Used for Cardiovascular Workouts? Yes, BFR training can be effectively used for cardiovascular workouts. Integrating BFR into activities like cycling or walking can improve vascular function and aerobic capacity, providing cardiovascular benefits along with muscle conditioning.

10. How Long Should Each BFR Training Session Last? The duration of BFR sessions varies. Strength training sessions typically involve 4 sets per exercise, while recovery sessions might last for 15-20 minutes with light activity and rest intervals. Always follow recommended protocols for the specific goals you are aiming to achieve.

Men’s Open bodybuilder Nathan De Asha has been absent from the Mr. Olympia stage since 2018 due to visa issues and injuries. However, he earned his qualification for the 2024 Olympia scheduled for Oct. 10-13, in Las Vegas, NV, by winning the 2024 Mr. Big Evolution Pro. 

De Asha’s next goal was to score gold at the 2024 Dubai Pro on July 28, 2024, and bag the $100,000 winner’s check. He ultimately settled for bronze behind William Bonac in second and champion Behrooz Tabani.

In a YouTube video published on July 23, 2024, De Asha teamed up with Classic Physique division’s Urs Kalecinski for a chest workout to add the finishing touches to his physique one week before taking the Dubai stage.

Nathan De Asha’s 2024 Dubai Pro Chest Workout

Incline Machine Chest Press

Machine Chest Press

Decline Chest Press

Pec Deck Flye

Check out the video below:

[Related: Dorian Yates’ 10 Go-To Exercises To Get Extra Jacked]

Incline Machine Chest Press

De Asha retracts and depresses his scapula, maintaining a proud chest throughout the exercise. He employs tempo reps — three-second negatives with a brief pause at both ends of his range of motion (ROM) to increase the time under tension and promote hypertrophy. (1)

The duo performed five sets of eight to 10 reps, pushing the final set to failure. 

Machine Chest Press

De Asha prioritizes new machines. Competitive bodybuilders often favor machines as a contest nears, as machines don’t require the athlete to stabilize the weight. This helps deepen the mind-muscle connection while in a deep calorie deficit during peek week.

Kalecinski opines that single-arm chest exercises are not as effective as bilateral movements for maximizing muscle growth. He drives his elbows past his midline during eccentrics and locks out at the top for peak contraction. 

Decline Chest Press

The pair transitioned to decline presses to train lower chest. The machine’s converging line of pull ensured a deep stretch in the bottom position and a sharp contraction at the top. 

Pec Deck Flye

De Asha and Kalecinski concluded the workout with pec deck flyes to help build the coveted chest separation.

Maintaining slight elbow flexion, De Asha used slow, controlled eccentrics, pulling his elbows past his midline and pausing at full extension. He drove his elbows together at the the concentric to max his pump. (2)

2024 Dubai Pro

Bonac defeated Tabani at the 2024 Empro Classic Pro in but was then bested by De Asha at the 2024 Mr. Big Evolution Pro in early July. De Asha and Bonac share the same coach, Stefan Kienzl. Tabani, Bonac, and De Asha have each won at least one pro show thus far in the 2024 season and are all qualified for the 2024 Mr. Olympia contest.

Kalecinski is qualified for the 2024 Classic Physique Olympia due to his bronze medal finish at the 2023 Olympia.

More Bodybuilding Content

Will Big Ramy Compete at the 2024 Mr. Olympia Contest?

Watch Men’s Open Bodybuilder Brett Wilkin’s Leg Day During 2024 Legion Sports Fest Prep

Wesley Vissers’ Near-4,000-Calorie Full Day of Eating During 2024 Olympia Prep

References:

Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200

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

Featured image: @nathandeasha2 on Instagram

The post Nathan De Asha’s Chest Day With Urs Kalecinski Before the 2024 Dubai Pro appeared first on BarBend.

A “pump” in gym slang refers to the increased blood flow to muscles during exercise, causing them to swell and appear larger. (1) This muscle swelling isn’t just for show — though we can’t deny how motivating and satisfying it is to witness the pump while curling in the mirror’s reflection. Enhanced blood flow within the muscles can boost muscle growth signals and protein synthesis, leading to long-term muscle growth. (2)(3) 

Maximizing muscle pump and hypertrophy requires dedicated training, but certain compounds known as nitric oxide or nitrate boosters can enhance these effects. (3)(1) Often found in pre-workout supplements, these boosters can help, but even the best pre-workout supplements aren’t always optimized for achieving that juicy pump. As a registered dietitian, I collaborated with BarBend’s expert team to create a tidy (yet mighty) list of the best pump pre-workouts. Let’s get pumpin’.

The 5 Best Pump Pre-Workouts of 2024

Best Overall Pump Pre-Workout: Transparent Labs BULK Black

Best Tasting Pump Pre-Workout: Jacked Factory Nitro Surge

Best Budget Pump Pre-Workout: Nutricost Pre-X

Best Pump Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout

Best Non-Stim Pump Pre-Workout: Legion Pulse (Non-Caffeinated)

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

How We Tested and Chose the Best Pump Pre-Workouts

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best pump pre-workouts, we’ve tested 74 different supplements from some of the industry’s most trusted brands using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Supplement Testing Methodology page.

Formulation: We focused on evidence-based ingredients for muscle pumps and exercise performance, such as citrulline malate and beta-alanine, in efficacious doses. (4)(5) Understanding that caffeine tolerance varies among trainers, we offer various dosages to cater to different preferences, including caffeine-free pre-workouts. 

Taste: A high-quality formulation may be useless if you can’t enjoy it. That’s why we provide a range of satisfying flavors, ensuring there’s something you’ll enjoy sipping on to get those workout vibes flowing. 

Transparency and third-party testing: Given the limited FDA regulation of supplements, we prioritize products that undergo independent third-party testing to ensure safety and purity. Even without third-party testing, we often trust transparent companies with proven positive experiences.

Solubility: Nobody likes a clumpy, gritty pre-workout amirite? Our top picks blend smoothly, delivering a pleasant drink with minimal residue or floating particles.

Price: We ensure our selection includes budget-friendly and effective pre-workouts, providing subscription and bulk-buy options to keep the cost down.

Best Overall Pump Pre-Workout: Transparent Labs BULK Black

One glance at Transparent Labs BULK Black’s sleek exterior tells you it means business, and its interior formulation backs that up. BarBend expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., alerts, “When you take BULK Black, you better have your game face on.” This pre-workout supplement contains potent ingredients in effective doses designed to enhance your workout, but let’s dig into its details. 

BULK Black tops our list of the strongest pre-workouts for a reason: Each serving of BULK Black offers 275 milligrams of caffeine anhydrous and 75 milligrams of di-caffeine malate to boost mental focus and energy. (6) Including nootropics like alpha-GPC, L-tyrosine, and L-theanine helps enhance focus and mitigate caffeine jitters with a calming effect. (7)(8)(9)(10) Still, Bourgeois rated BULK Black 4.25 out of 5, deducting points for its high stimulant content, which may not be ideal for all athletes. 

If the caffeine content doesn’t deter you, the 8-gram dose of citrulline malate might pique your interest. This nitric oxide booster increases vasodilation (widening of blood vessels) and blood flow to muscles, enhancing endurance and pumps while reducing fatigue and soreness. (4)(1) BULK Black also includes beta-alanine (4 grams), betaine anhydrous (2.5 grams), and taurine (1.3 grams) to delay fatigue, enhance endurance, and boost strength. (5)(11)(12) However, as experienced by our tester, beta-alanine can cause a tingling sensation. (5)

Our tester rated their experience 3 out of 5, elaborating, “This pre-workout worked for me, and I felt the effects roughly 25 or 30 minutes after consumption, but I feel there are better-tasting powders out there.” They recommended using less water for a bolder flavor and noted a surprising ‘chemical’ aftertaste despite the use of stevia, a natural sweetener, rating its taste a 3 out of 5. However, they gave its solubility a rating of 5 out of 5, noting, “The powder completely dissolved seamlessly in 10 seconds with a normal shaker bottle.”

True to its name, Transparent Labs BULK Black is third-party tested through Informed Choice. Bourgeois appreciates this as I do: “Since BULK Black is a fairly high-stimulant pre-workout formula, I love that it is third-party tested.”

Read our full Transparent Labs BULK Black Pre-Workout Review.

Best Tasting Pump Pre-Workout: Jacked Factory Nitro Surge

Seeking a tasty pre-workout with plenty of flavor options? Jacked Factory Nitro Surge has you covered. Kate Meier, a BarBend editorial member and NASM-Certified Personal Trainer, rated the Strawberry Margarita flavor a 5 out of 5 rating, emphasizing, “It’s to die for! The taste gives you those ‘lounging around the pool’ vibes.” But its taste is just the beginning. 

Each scoop provides caffeine to boost your energy and focus. (6) Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., notes, “I’m a fan of the moderate caffeine content. Each serving provides 180 milligrams, so around two cups of coffee.” Nitro Surge also includes L-citrulline to enhance your pump, beta-alanine to support muscular endurance, and L-theanine to boost focus and smooth out the caffeine’s effects. (4)(5)(10) 

However, Bourgeois points out that the doses of these potent ingredients are relatively low. “I like that Nitro Surge contains beta-alanine, but it’s a fairly low dose, according to the latest research. The same goes for citrulline, which only provides 3 grams per scoop.” As a result, Nitro Surge scores 3.75 out of 5 for its formulation, with high marks for its chosen ingredients but deductions for low dosages.

Meier appreciated the lower doses, saying, “I usually take one scoop of pre-workout, and I was pleased that this formula keeps the caffeine high while reducing other ingredients that could be too much for beginners. With this dose, I didn’t feel itchy or anxious.” She added, “A colleague, who regularly uses pre-workout, tried two scoops and found it mild with a slight energy boost. This likely reflects their tolerance rather than the supplement’s strength.”

Nitrosurge’s flexible serving options of one or two scoops are a key advantage, as highlighted by Kate’s experience and her colleague’s feedback. This makes one of the best pre-workouts for beginners, allowing them to start with one scoop and increase to two as they build tolerance.

Kate also gave its solubility a rating of 5 out of 5, noting, “Nitro Surge dissolved easily for me in a normal blender bottle. There weren’t any clumps or residue, and I didn’t experience a gritty texture.”

Read our full Jacked Factory Nitro Surge Pre-Workout Review.

Best Budget Pump Pre-Workout: Nutricost Pre-X

Nutricost Pre-X is available on Amazon for $0.57 to $0.83 per serving, depending on container size and subscription options, with a maximum price of $1.10 on Nutricost’s website. Our tester, a USA Weightlifting Level-2 instructor, praises it as a high-value, “clean” product without unnecessary additives. Let’s explore what this budget-friendly pre-workout offers.

Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D. states, “Nutricost combines many research-backed ingredients to get you ready to rock your workout.” Each scoop delivers alpha-GPC (200 mg), theobromine (100 mg), l-tyrosine (250 mg), DMAE bitartrate (150 mg), choline (100 mg), and huperzine A (200 mcg) for enhanced energy and focus. (7)(13)(8)(14)(15)(16) 

L-citrulline (3 g) and Nitrosigine (1.5 g) help boost nitric oxide levels for better blood flow and nutrient delivery. (4)(17) Additionally, beta-alanine (2 g), betaine anhydrous (1.5 g), and taurine (2 g) enhance muscular endurance, power, and recovery. (5)(11)(12) 

However, Bourgeois notes it may fall short of the ideal dose per serving. “There’s no set standard amount of L-citrulline in a pre-workout, but most studies suggest at least 6-8 g per serving. It also contains sucralose, which may cause GI troubles for some people,” resulting in a 3.75 rating out of 5 for its formulation. (18)

Despite this, our tester observed a noticeable performance boost: “This Nutricost pre-workout gives a solid pump, especially noticeable during squat and upper body days. It also made me feel motivated, focused, and calm without overstimulation.” They also reported minimal tingles from the beta-alanine, suggesting others may not experience this common pre-workout side effect.

Regarding solubility, our tester gave it a 4 out of 5 rating and offered a pro tip: “When mixing with a shaker cup, there’s a little residue that creates a gritty texture. Add a splash of water at the end to clear out all the powder.” Despite the slight grittiness, our tester rated it a 5 out of 5 rating for flavor, praising the Blueberry Raspberry taste.

Best Pump Pre-Workout for Focus: Onnit Alpha Brain Pre-Workout

Combining a nitric oxide booster with nootropics, Onnit Alpha Brain is a top pick for enhancing both physical pumps and mental focus. Our product tester agrees, stating, “The focus benefits are great with this Onnit offering, along with a noticeable pump during rows and squats.” Let’s focus in on how Onnit Alpha Brain stands out.

The formula includes well-known ingredients — like L-citrulline and beta-alanine — to boost performance and enhance muscle pumps. (4)(5) Additionally, including alpha-GPC and theobromine help sharpen focus and mental clarity during workouts. (7)(13)

The star of the show is ashwagandha, an herbal adaptogen known for combating stress and potentially improving athletic performance. (19)(20) Our expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., adds, “I appreciate that this formula contains ashwagandha to help promote mental agility during stressful workouts.” However, there are tradeoffs: “It contains proprietary blends and very little L-citrulline compared to other pre-workouts,” leading Bourgeois to rate its formulation 3.25 out of 5.

Despite its formulation deductions, our tester raved about the cognitive benefits that continued post-workout: “I definitely felt more locked in and mentally sharp while taking this product, making it a great choice for early morning or mid-day training sessions,” they added, “I had a large presentation and a filled inbox waiting for me after one training session, and this pre-workout gave me the mental boost to tackle both with ease.” Double win! However, the lingering tingles from the beta-alanine were a downside, especially for those sensitive to its effects like they are.

A notable drawback was the taste of the Tiger’s Blood flavor, which resembled strawberry kiwi. “The Tiger’s Blood flavor was sweet but had an artificial aftertaste that turned me off slightly,” said our tester. On the positive side, the solubility was excellent: “When mixed with 10 ounces of water, just four or five shakes of my shaker dissolved the powder completely. The pre-workout had great solubility, allowing me to quickly mix a drink and get into my sessions,” awarding its solubility a 5 out of 5 rating. 

Best Non-Stim Pump Pre-Workout: Legion Pulse (Non-Caffeinated)

To rank among the best non-stim pre-workouts, offering evidence-based ingredients in effective doses is essential. Legion Pulse excels in this category with its simple yet potent all-natural formula, enhancing focus and energy without stimulants thanks to key ingredients like alpha-GPC and beta-alanine. Expert reviewer Chelsea Rae Bourgeois, M.S., R.D.N., L.D., praises Legion Pulse, noting, “Legion Pulse scores a 4.5 out of 5 for its formulation, with high marks for its natural ingredients, all of which serve a purpose.” Let’s explore what makes this highly-rated product stand out.

Legion Pulse features a mega dose of 8 grams per serving of citrulline malate, enhancing muscle endurance and pumps by boosting nitric oxide levels. (4) Each serving also includes alpha-GPC, which may enhance neuromuscular connections and focus, and essential electrolytes like sodium and potassium for hydration. (7)(21) The combination of beta-alanine and betaine helps improve muscular endurance, power output, and recovery. (5)(11)

Our expert tester recalls their experience with Legion: “I definitely felt energized, but the stim-free makeup does limit its energy boost. Overall, I felt more focused than anything. Plus, it only took 15 minutes to feel the effects, and I liked how there wasn’t a significant drop-off post-workout.”

However, Bourgeois points out, “Legion Pulse provides 3.6 grams of beta-alanine per serving, which is great, but most research suggests consuming 4-6 grams daily.” This lower dose can reduce those tingles, as noted by our expert tester: “You do feel some tingles, but in my opinion, they aren’t that overwhelming. Outside of that, I have no adverse side effects to report.”

To fully maximize beta-alanine’s benefits, Bourgeois encourages those with a vegetarian lifestyle to be creative with the rest of their day’s needs. She also appreciates its formulation but notes it doesn’t contain creatine monohydrate, recognized as the top ergogenic supplement for enhancing physical performance and recovery. (22) 

Our tester gave the Pink Lemonade flavor a 5 out of 5 rating, saying, “There wasn’t any sourness, but it is very sweet.” They were equally impressed with its solubility, noting that it blended seamlessly in their shake bottle without any settling, earning another 5 out of 5 rating.

To wrap up on a positive note, Legion undergoes third-party testing for safety, “giving you that extra peace of mind,” Bourgeois emphasizes.

Read our full Legion Pulse Pre-Workout Review.

Benefits of Pump Pre-Workouts

 Pump pre-workouts are designed with nitric oxide boosters — like L-citrulline and citrulline malate — to enhance blood flow, delivering their primary benefits. (4) Besides these boosters, pump formulation often include other common pre-workout ingredients to collectively offer the following benefits:

May enhance exercise performance: Nitric oxide boosters show the most promise for enhancing endurance exercise by improving blood flow and oxygen delivery. However, some research indicates that taking L-citrulline or citrulline malate can boost strength, power, and muscle endurance during high-intensity resistance exercises for recreationally active individuals and those who regularly train with weights. (1)

May stimulate muscle gains: While muscle hypertrophy primarily results from dedicated training and proper nutrition, enhancing nitric oxide production can contribute to muscle growth. Enhanced blood flow within the muscles boosts growth signals and protein synthesis, aiding in muscle development. (2)(3) 

May reduce muscle soreness: Nitric oxide boosters in pump formulations may help alleviate muscle soreness for up to 48 hours after training. (4) This can lead to quicker recovery and less discomfort following intense workouts.

May extend to whole-body benefits: Pump pre-workouts offer more than just enhanced muscle performance and bodybuilding benefits. By improving blood flow, they can help with erectile dysfunction (ED), lower blood pressure, and aid in managing type 2 diabetes. Additionally, they might support weight loss efforts. (23) 

[Related: The Complete Guide to Pre-Workout Supplements]

How Much Do Pump Pre-Workouts Cost?

Our research and top picks show that pump pre-workout powders average $1.84 per serving for a one-time purchase, ranging from $1.00 to $3.00. These price differences are due to several factors, such as formulation, third-party testing, and certifications.

What to Consider Before Buying Pump Pre-Workout

 Choosing the right pump pre-workout powder can significantly impact your workout and overall health. Here’s what to keep in mind:

Performance Goals

Our top choices are designed to enhance your workout pump, but each multi-formulation offers unique benefits that can influence your training differently. While seeking out pre-workout ingredients for a pump, like L-citrulline and citrulline malate, don’t overlook other valuable components. (4) 

Our tester drinking a blend of Nutricost Pre-X Pre-Workout

For example, caffeine can boost your energy levels, while nootropics — such as L-theanine and L-tyrosine — can improve your focus. (6)(8)(9) 

Caffeine Content

Do you want a stimulant-free pre-workout or caffeine in your product? If so, how much? Consider your daily caffeine intake and tolerance, as up to 400 milligrams is generally safe for healthy adults. (24) If you take pre-workout closer to bedtime or already consume large amounts for coffee and other dietary sources, you may fare better with a non-stim pre-workout.

Budget

The cost of pre-workout supplements varies widely, with our top pump options ranging from $1.00 to $3.00 per serving. To avoid financial strain, set a budget and choose a product that fits within it, especially if you plan to use it regularly. 

Open container of Transparent Labs Bulk Black

If torn between similar options, compare the cost per serving, check prices on Amazon and other third-party sellers, and see if subscribe-and-save options are available to make an informed choice.

Flavor Preference

Choosing a flavor you enjoy can make a big difference in your fluid intake — dry scooping pre-workout is never a good idea. When selecting a pump pre-workout, opt for one with a variety of flavors to suit your taste. On the other hand, unflavored pre-workouts can easily blend into any beverage, providing a seamless addition to your routine.

Third-Party Testing

To ensure safety and purity, we recommend choosing products that have been third-party tested, like those verified by Informed-Sport or Informed-Choice. This is essential for competitive athletes who face drug testing and beneficial for anyone who values quality and safety.

Best Pump Pre-Workouts FAQs

References

Gonzalez, A. M., Townsend, J. R., Pinzone, A. G., & Hoffman, J. R. (2023). Supplementation with Nitric Oxide Precursors for Strength Performance: A Review of the Current Literature. Nutrients, 15(3), 660. https://doi.org/10.3390/nu15030660

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 B.J., Contreras B. The Muscle Pump. Strength and Conditioning Journal. Published online December 2013:1. doi:https://doi.org/10.1519/ssc.0000000000000021

Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of citrulline malate supplementation and exercise performance. European journal of applied physiology, 121(12), 3283–3295. https://doi.org/10.1007/s00421-021-04774-6

‌Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y

Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4

Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. Journal of the International Society of Sports Nutrition, 12, 42. https://doi.org/10.1186/s12970-015-0103-x

Jongkees, B. J., Hommel, B., Kühn, S., & Colzato, L. S. (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands–A review. Journal of psychiatric research, 70, 50–57. https://doi.org/10.1016/j.jpsychires.2015.08.014

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional neuroscience, 11(4), 193–198. https://doi.org/10.1179/147683008X301513

Anas Sohail, A., Ortiz, F., Varghese, T., Fabara, S. P., Batth, A. S., Sandesara, D. P., Sabir, A., Khurana, M., Datta, S., & Patel, U. K. (2021). The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. Cureus, 13(12), e20828. https://doi.org/10.7759/cureus.20828

Ismaeel A. (2017). Effects of Betaine Supplementation on Muscle Strength and Power: A Systematic Review. Journal of strength and conditioning research, 31(8), 2338–2346. https://doi.org/10.1519/JSC.0000000000001959

Ripps, H., & Shen, W. (2012). Review: taurine: a “very essential” amino acid. Molecular vision, 18, 2673–2686.

IARC Working Group on the Evaluation of Carcinogenic Risks to Humans. Coffee, Tea, Mate, Methylxanthines and Methylglyoxal. Lyon (FR): International Agency for Research on Cancer; 1991. (IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, No. 51.) Theobromine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507032/

Dreher, M., Ehlert, T., Simon, P., & Neuberger, E. W. I. (2018). Boost Me: Prevalence and Reasons for the Use of Stimulant Containing Pre Workout Supplements Among Fitness Studio Visitors in Mainz (Germany). Frontiers in psychology, 9, 1134. https://doi.org/10.3389/fpsyg.2018.01134

Kansakar, U., Trimarco, V., Mone, P., Varzideh, F., Lombardi, A., & Santulli, G. (2023). Choline supplements: An update. Frontiers in endocrinology, 14, 1148166. https://doi.org/10.3389/fendo.2023.1148166

ScienceDirect. (n.d.). Huperzine A. Huperzine A– an overview | ScienceDirect Topics. https://www.sciencedirect.com/topics/medicine-and-dentistry/huperzine-a

Rood-Ojalvo, S., Sandler, D., Veledar, E., & Komorowski, J. (2015). The benefits of inositol-stabilized arginine silicate as a workout ingredient. Journal of the International Society of Sports Nutrition, 12(Suppl 1), P14. https://doi.org/10.1186/1550-2783-12-S1-P14

Suzuki, T., Morita, M., Kobayashi, Y., & Kamimura, A. (2016). Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. Journal of the International Society of Sports Nutrition, 13, 6. https://doi.org/10.1186/s12970-016-0117-z

Mandlik Ingawale, D. S., & Namdeo, A. G. (2021). Pharmacological evaluation of Ashwagandha highlighting its healthcare claims, safety, and toxicity aspects. Journal of dietary supplements, 18(2), 183–226. https://doi.org/10.1080/19390211.2020.1741484

Bonilla, D. A., Moreno, Y., Gho, C., Petro, J. L., Odriozola-Martínez, A., & Kreider, R. B. (2021). Effects of Ashwagandha (Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-Analysis. Journal of functional morphology and kinesiology, 6(1), 20. https://doi.org/10.3390/jfmk6010020

Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z

Kiani, A. K., Bonetti, G., Medori, M. C., Caruso, P., Manganotti, P., Fioretti, F., Nodari, S., Connelly, S. T., & Bertelli, M. (2022). Dietary supplements for improving nitric-oxide synthesis. Journal of preventive medicine and hygiene, 63(2 Suppl 3), E239–E245. https://doi.org/10.15167/2421-4248/jpmh2022.63.2S3.2766

Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2017). The Safety of Ingested Caffeine: A Comprehensive Review. Frontiers in psychiatry, 8, 80. https://doi.org/10.3389/fpsyt.2017.00080

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Most weightlifters prefer to practice their craft in secret — strength sport athletes, particularly Olympic lifters like Clarence Kennedy, are a rare sight in so-called commercial “globo” gyms. But Kennedy, a retired competitive weightlifter turned content creator and coach, habitually trains in more casual settings than you’d expect. 

[Related: The Fitness Influencer Arms Race — How Content Creators Push the Envelope for Clicks]

Kennedy maintains a cult following online due to his reputation as one of the world’s strongest weightlifters, despite not having formally competed since 2013. On Jul. 16, 2024, Kennedy took to YouTube to outline the three ways smartphone addiction might impede gym progress. 

3 Ways Smartphone Addiction May Impede Gym Progress

Kennedy opens by lamenting what he perceives to be a widespread “addiction” to smartphone usage in gym settings; a phenomenon that was far less common even ten years ago.

“It seems like people can’t do anything these days without their phones,” Kennedy said, as he outlined the three major ways in which smartphone usage can negatively impact workout performance, which we’ll get to.

He’s not just blowing smoke here, either. A 2022 study on high-level swimmers noted that smartphone usage directly before a workout, “might reduce or nullify training gains.” (1) Let’s take a look at the three main points Kennedy highlights and see if there are productive solutions you can put into practice to make your time in the gym more valuable and productive. 

1. Scrolling Between Sets 

When you stop and think about it, most of your time in the gym during a workout is spent, well, not working out. Resting between exercises generally takes up more than half of most people’s total workout duration.

Kennedy frequently observes people dedicating their rest between sets to two or three minutes of thumb training on social media, something he believes to be a waste of time: 

“Your workouts are the perfect time to be free from technology,” Kennedy says, encouraging people to get in touch with their bodies rather than consuming content on a screen. “It should be a relief to take a break from your phone.” 

[Related: Best Pre-Workout Supplements for Muscle Growth]

He’s right. A 2021 paper noted that “exposure to social network apps led participants toward increased perception of mental fatigue” during workouts. (2) 

2. Filming Workouts

Kennedy, a fitness influencer, acknowledged first the irony in disparaging camera use in public gyms. However, his stance on filming workouts appears to have changed over the years. 

“I try to only film my workouts if they’re actually worth recording, like if I’m doing a heavy session,” Kennedy noted. “If I do record something, I try to do so as discreetly as possible.” 

[Related: Best Creatine Supplements for Building Muscle]

Be mindful of both the policies at your gym (some facilities don’t permit recording on the gym floor) and considerate of the other patrons. Filming your training sessions is great for assessing technique or effort — just remember that you’re using a shared, public space. 

3. Listening to Music

Kennedy also touched on a gym habit that, at a glance, is much more innocuous than the first two issues he highlighted: listening to music. Rapid advancements in technology have led to your smartphone being an all-in-one device, which includes streaming music. 

“It may be a hot take, but I think listening to music is a bit overrated in the gym,” Kennedy said. “It doesn’t help my performance much, and it leads to an anti-social experience.” 

While not everyone necessarily wants to socialize in the gym, Kennedy does raise a valid point about the widespread use of music contributing to a more insular experience. On the physiological front, one study from 2018 noted that playing music during exercise could potentially interfere with your body’s ability to regulate fatigue signals. (3)

[Related: Best Supplements for Muscle Growth]

Earbuds and headphones are also not permitted in competitive settings. If you’re an aspiring strength or physique athlete, you may want to ditch the Bluetooth during your workouts as you approach a powerlifting meet or bodybuilding contest.

Locked In

Kennedy raises fair points about the potential hazards of relying on your smartphone a bit too much during your workouts. “Doomscrolling” between sets, recording every exercise you perform, or blasting your favorite album at max volume are easy, indulgent habits to get sucked into — habits that may be doing your fitness a disservice. 

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References

Fortes LS, Nakamura FY, Lima-Junior D, Ferreira MEC, Fonseca FS. Does Social Media Use on Smartphones Influence Endurance, Power, and Swimming Performance in High-Level Swimmers? Res Q Exerc Sport. 2022 Mar;93(1):120-129. doi: 10.1080/02701367.2020.1810848. Epub 2020 Sep 15. PMID: 32930640.

Gantois P, Lima-Júnior D, Fortes LS, Batista GR, Nakamura FY, Fonseca FS. Mental Fatigue From Smartphone Use Reduces Volume-Load in Resistance Training: A Randomized, Single-Blinded Cross-Over Study. Percept Mot Skills. 2021 Aug;128(4):1640-1659. doi: 10.1177/00315125211016233. Epub 2021 May 17. PMID: 34000894.

Bigliassi M, Karageorghis CI, Bishop DT, Nowicky AV, Wright MJ. Cerebral effects of music during isometric exercise: An fMRI study. Int J Psychophysiol. 2018 Nov;133:131-139. doi: 10.1016/j.ijpsycho.2018.07.475. Epub 2018 Jul 27. PMID: 30059701.

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Runners prioritize lower body strength, focusing on unilateral isolation exercises. These can improve strength imbalances that hamper repetitive, single-leg movements like running.

In a July 21, 2024, YouTube video, seven-time CrossFit Games athlete Kristi Eramo O’Connell shared eight exercises to enhance running performance, boost endurance, and minimize injury risk.

8 Exercises to Run Faster

Single-Leg Drop-To-Box Jump

Goblet Hold Single-Leg Lower

Half-Kneeling Adductor Slide

Copenhagen Plank

Jumping Deficit Lunges

Single-Leg Leg Lifts

Cyclist Squat

Adductor-Focused Wall Sit

Check out the video below:

[Related: Poised and Grateful, Guilherme Malheiros Returns to the CrossFit Games]

1. Single-Leg Drop-to-Box Jump

This dynamic exercise combines strength, stability, and power, utilizing the muscles’ stretch-shortening cycle (SSC). It can help runners improve their mechanics and develop explosive power for sprinting and hill running.

Single-leg drop-to-box jump targets one leg at a time, helping address strength imbalances.

O’Connell recommended initiating on one leg, focusing on a controlled takeoff and a soft landing on the larger box.

2. Goblet Hold Single-Leg Lower

O’Connell performs this exercise from a low box or a stack of two 45-pound weight plates while holding a kettlebell at chest level, engaging the core and improving upper body posture.

Think six to 12 inches off the floor; the higher it is, the harder it is.

O’Connell highlighted this exercise’s effectiveness in developing unilateral strength and stability, which can enhance running efficiency and minimize the risk of injury as fatigue accumulates.

Maintain the load on the working leg throughout the range of motion (ROM) to bias the hamstrings, glutes, and quads.

3. Half-Kneeling Adductor Slide

O’Connell suggested the half adductor slide for hip mobility and ROM. In a half-kneeling position, with the foot of the raised leg 90 degrees to align with the kneeling knee, O’Connell slowly slid the knee of the raised leg over the toe, engaging the glute of the kneeling leg. 

This motion stretches the groin, aiding lateral stability and pelvic control while running.

4. Copenhagen Plank

This plank variation, performed from the knees or feet, strengthens the adductors, which helps lateral stability and reduces injury risk, imbalances, or instability.

Image via @kristieramo on Instagram

[Related: 5 CrossFit Games Storylines You Should Pay Attention To]

5. Jumping Deficit Lunges

Jumping deficit lunges involve an extended ROM compared to the conventional variation, resulting in a deeper stretch for improved flexibility and mobility. Jumping deficit lunges help generate power during push-off and absorbing impact upon landing.

6. Single-Leg Leg Lifts

O’Connell recommended performing this exercise with a kettlebell or dumbbell to target the hip flexors, lower abdomen, and core. Sit upright on the floor with your legs extended and your ankles next to the weight. Contract your core, lift one foot, and pass it over the weight to the other side.

This exercise can help runners maintain hip and pelvic stability while running.

7. Cyclist Squat

The first bilateral exercise elevates the heels on a squat wedge or a 45-pound weight plate to increase the ROM. The greater knee flexion ensures maximal load on the quads and hip flexors, which propel the body forward while running.

This exercise can improve joint stability and balance, helping runners maintain proper form and minimize injury risk.

8. Adductor-Focused Wall Sit

Place your feet shoulder-width apart, back flat against the wall, and slide down until your knees are at 90 degrees. Hold a foam roller between the knees to activate the adductors. Adductors are important for counterbalancing the glutes and maintaining stability while running. 

More Training Content

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Featured image: @kristieramo on Instagram

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