They call him “the King” for a reason. Ronnie Coleman, eight-time Mr. Olympia winner and purveyor of household staples like “Yeah, buddy,” had one of the best physiques to ever grace a bodybuilding stage. 

Coleman popped a squat into bodybuilding’s seat of power with his first Olympia victory in 1998. Just a year prior, Coleman had placed a modest ninth. He’d continue to keep the throne warm and rack up Sandow trophies until 2005. 

But his bodybuilding advice leaves a bit more to be desired. Sure, Coleman got a few things right, and we’re going to start with those — but you’ll also find three nuggets of wisdom from the King that haven’t stood the test of time.

Here are some of Ronnie Coleman’s best and worst bodybuilding tips ever. 

Ronnie Coleman Bodybuilding Tips

Ab Training

Muscle Growth Principles

Exercise Selection

Protein Intake

Training for the Pump

Squats for Supersets

Good: Ab Training

Coleman’s era came to an end almost 20 years ago now, which makes dating footage from his prime difficult. During an interview from his competitive years, Coleman touched on his philosophy regarding ab training:

“I do abs every other day,” Coleman explained. “I try to hit them at least three times a week, and I mix up my exercises a lot.” 

When it comes to ab training, this is a stellar tip from Coleman. Core workouts can be a bit dull, but you do need to perform a certain amount of it each week to ensure your abs get bigger and stronger. 

How you allot that weekly volume quota is mostly up to you. Hitting your core three times per week with fewer movements is a great way to ensure you aren’t slacking on ab training. And to Coleman’s credit, some studies have shown that regularly rotating exercises leads to better strength gains than sticking with the same moves for too long. (1)

[Related: Best Pre-Workout Supplements]

Good: Muscle Growth Principles

Despite a few iconic training videos, including 800-pound deadlifts and squats — Coleman told NFL tight end Shannon Sharpe he could’ve squatted 800 for six, by the way — the King was no ego lifter. In fact, his philosophy on muscle hypertrophy comports pretty well with what we know today. 

Here’s Coleman speaking to bodybuilding journalist Greg Merritt for FLEX magazine:

“My three most hallowed training principles are to use the most weight possible; with the most correct form; through a full range of motion.”

The sacred texts, indeed. Coleman’s three-pronged treatise on muscle growth is hard to argue with, even 20 years on from his last Olympia win. 

Lifting heavy enables progressive overload, (2) training a full range of motion maximizes growth potential, (3) and, of course, good technique is essential to developing robust mind-muscle connection and reducing injury risk. Coleman was on the money with this one.

[Related: Best Whey Protein Powders]

Good: Exercise Selection

Bodybuilders revere a well-developed back — Coleman’s was his calling card. The back is an intricate web of muscles that you can’t hope to adequately train with one or two exercises. Coleman’s approach to bodybuilding exercise selection likely helped separate him from the pack in this regard.

It’s a semi-common practice now, but Coleman would perform two distinct back workouts each week, one emphasizing thickness and the other width. Here’s a sample, courtesy of FLEX:

Ronnie Coleman Back Thickness Workout

Deadlift: 4 x 6-12

Barbell Row: 3 x 10-12

T-Bar Row: 3 x 10-12

Dumbbell Row: 3 x 10-12

Ronnie Coleman Back Width Workout

Barbell Row: 5 x 10-12

Seated Cable Row: 4 x 10-12

Machine Lat Pulldown: 3 x 10-12

Underhand Pulldown: 3 x 10-12

FLEX says Coleman would perform each workout once per week. We couldn’t agree more with this approach — studies show twice-weekly training optimizes muscle growth (4) and slightly varying the exercises to target weak points and maintain variety can help you avoid boredom. 

[Related: Best Supplements for Bodybuilding]

Bad: Squats for Supersets

Coleman lost the plot a bit on this one. The King believed squats were the ultimate leg exercise (they are) and that squats were, “ideal for supersets.” They are not.

“No other position permits such a quick and easy transition from one exercise to another,” he continued.

To his credit, you can get a lot of work done in the squat rack, sure. When selecting for supersets, you’ll generally want to pair movements that won’t demand too much of your cardiovascular system or that work entirely different muscles.

Other than supersetting squats with, say, lateral raises, there aren’t many other leg exercises worth spending your valuable rest periods on. In fact, squats are so demanding on their own that you’re better off just sitting down and taking a breather. 

[Related: Best Knee Sleeves]

Bad: Training for the Pump

Bodybuilders revere the pump. All-time great Arnold Schwarzenegger even regarded it as, let’s say, his second favorite feeling ever. Coleman took things a step further and, mistakenly, considered a good pump a muscle-making must-do: 

“A muscle receives the maximum benefit only if you can feel it being pumped and burned,” Coleman told FLEX. “As soon as that sensation fades or shifts, you’ve gone too far. I never go to failure.” 

There’s plenty of evidence to the contrary online — Coleman trained to failure at least some of the time. But taking his words at face value, what he’s saying here is misaligned with contemporary, evidence-based hypertrophy science. 

Training for a pumped sensation is a good indicator that the exercise you’re doing aligns with your body posturally, but it isn’t indicative of productive lifting. After all, you could curl five-pound dumbbells for 100 reps in a row, get a crazy pump, and build precisely zero mass from it. 

Studies tell us that training to failure is not necessary to induce muscle growth, though many bodybuilding coaches endorse it for machine or cable exercises in particular. (5)

Coleman’s word about load shifting is on point, however. You don’t want to feel an exercise in your joints instead of your muscles, but you also shouldn’t chase the pump at the expense of tension and progression. Based on most of his other advice, Coleman understood this just fine.

[Related: Best Weightlifting Belts]

Bad: Protein Intake

In the dark ages — before social media, of course — bodybuilding lore was pretty wild, especially when it came to nutrition. There weren’t many protein intake calculators flying around, so you had to go off of what you heard in a weight room or read in a muscle mag. 

Absurdly high protein intake suggestions were fairly common, and Coleman’s own benchmark was no exception. 

During one interview shortly after his competitive years, Coleman noted that his protein intake quota was two grams of dietary protein per pound of body weight.

Do not attempt this. To contextualize, Coleman tipped the scales at 287 pounds at the 2003 Olympia. That’s almost 600 grams, or 2,400 calories, of protein alone. Unless you’re pushing 300 pounds and are shredded, it’s more calories than you’d know what to do with before even considering your carb or dietary fat needs. 

Currently, research indicates that for bodybuilders in the off-season or who are not in a calorie deficit, 1.6 to 2.2 grams per kilogram of body weight is a sufficient protein intake range. (6) That’s .72 to 1 gram per pound. 

[Related: Best Clear Protein Drinks]

Ronnie Coleman: The King’s Word Is Law? 

Coleman remains among the best to ever do it, at least in bodybuilding’s modern era. Does that mean all of his advice is timeless or applicable? Hardly. Good bodybuilders know when and how to marry empirical evidence with real-world experience. 

Plus, you’re probably not Ronnie Coleman, so some portions of what worked for him simply won’t have the same effect on you. There’s a lot to learn from the King, just remember to take Coleman’s bodybuilding advice in stride. 

More Bodybuilding Content

Jay Cutler’s Top 10 Bodybuilding Tips of All Time

Why Chris Bumstead Can’t Build More Muscle

Was Kai Greene the Best Natural Bodybuilder Ever?

References

Fonseca RM, Roschel H, Tricoli V, de Souza EO, Wilson JM, Laurentino GC, Aihara AY, de Souza Leão AR, Ugrinowitsch C. Changes in exercises are more effective than in loading schemes to improve muscle strength. J Strength Cond Res. 2014 Nov;28(11):3085-92. doi: 10.1519/JSC.0000000000000539. PMID: 24832974.

Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.

Schoenfeld BJ, Grgic J. Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE Open Med. 2020 Jan 21;8:2050312120901559. doi: 10.1177/2050312120901559. PMID: 32030125; PMCID: PMC6977096.

Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172.

Santanielo N, Nóbrega SR, Scarpelli MC, Alvarez IF, Otoboni GB, Pintanel L, Libardi CA. Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biol Sport. 2020 Dec;37(4):333-341. doi: 10.5114/biolsport.2020.96317. Epub 2020 Jul 5. PMID: 33343066; PMCID: PMC7725035.

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.

Featured Image: @ronnie.coleman_fanpage / Instagram

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Brianna Joye, who started content creation during the pandemic, has since founded a thriving online and in-person fitness community across the country

Brianna Joye, who has millions of followers across TikTok, YouTube, and Instagram, found her love of fitness through dance. “I grew up dancing my entire life,” Joye told Athletech News. “I homeschooled for dance in high school because I was so heavily into the arts.” At Pace University, she pursued a Bachelor of Fine Arts in dance and moved to New York City, where she began using ClassPass to explore boutique studios.

“In New York, there are so many classes and ways to stay in shape. I realized I didn’t want to be just a student. I wanted to be the one teaching.”

After teaching at various studios, the pandemic served as a catalyst for Brianna’s growth in the digital space. “My online community really started during COVID,” Joye explained. “I started posting my workouts—things you can do anytime, at home, with no equipment, on TikTok. That’s when my online presence really took off.”

As Joye began posting workouts designed for those without access to a gym or equipment, her community began to grow rapidly. “A lot of people were focusing on workouts with weights or Peloton bikes, but mine were different,” she said. “I offered things like quiet cardio, Pilates arm workouts, or dancer arm workouts—all without any equipment.”

After building a strong online presence, Joye founded City Girls Who Walk in 2022, a walking group born out of her desire to connect with others during the isolation of the pandemic. “Most of my friends had moved out of the city, and I was feeling lonely,” Joye shared. “So I posted on my platform, which by then had a million followers, asking if anyone wanted to walk with me on the West Side Highway. We could grab coffee and just walk.”

A Popular Offering

To her surprise, the response was overwhelming. City Girls Who Walk grew into a community where women could connect, bond, and embrace the beauty of their surroundings. “We’re now in over 200 cities,” Joye noted. “We’re actually working on bringing all the cities together, so there are some big plans in the works.”

While Joye’s fitness content initially centered on no-equipment workouts, her approach has evolved.

“I still love my no-equipment workouts—they’re so easy, and you can do them anytime, anywhere—but I’ve added more variety over time, like incorporating weights here and there,” she said.

Joye is also now pregnant, which has attracted a new audience of moms and moms-to-be. “Now that I’m pregnant, I’ve started posting more relatable content about the experience,” Brianna explained. “I’m getting a whole new audience, and people appreciate the realness of what I’m sharing. After the baby, it’s going to be amazing. I’ll be sharing my journey of getting back into shape while balancing motherhood. It’s a whole new world to explore.”

Joye credits her online success to persistence and consistency. “I think the key is not comparing yourself to others,” she said. “There are so many influencers and people on TikTok now, but I always say, post every day, and don’t worry about the views. In the beginning, I was getting maybe a hundred views on my videos, but I kept posting two or three times a day. Eventually, it started to take off.”

City Girls Who Walks takes place every Sunday at 12 pm in cities across the country.

The post Fitness Influencer Brianna Joye on Tips for Content Creation and City Girls Who Walk appeared first on Athletech News.

The flat dumbbell bench press is one of the best exercises for building a strong, well-defined chest. With greater range of motion and improved muscle engagement compared to the barbell version, it’s ideal for maximizing chest growth. In this article, you’ll learn why the dumbbell press is so effective and how to use it properly to get the most out of your workouts. Ready to take your chest training to the next level? Let’s dive in!

Why the Flat Dumbbell Bench Press is Superior for Chest Growth

Full range of motion

Dumbbells allow you to achieve a deeper stretch at the bottom of the movement compared to a barbell. This greater range of motion activates more chest fibers, leading to enhanced muscle growth.

Increased muscle engagement

Since each arm works independently, dumbbells engage more stabilizer muscles, which helps correct any muscle imbalances. This balanced activation ensures both sides of the chest are working equally.

Improved mind-muscle connection

With the free movement of dumbbells, you can better focus on contracting the chest during each rep, making it easier to engage the right muscles and improve growth.

Chest Anatomy and How the Flat Dumbbell Press Targets It

Pectoralis major

The chest is primarily composed of the pectoralis major, which has two key sections:

Clavicular head (upper chest)

Sternal head (mid/lower chest)

The flat dumbbell bench press primarily targets the entire chest, with emphasis on the middle portion, while also recruiting both upper and lower chest fibers for a balanced look.

Secondary muscles involved

The triceps and anterior deltoids (shoulders) assist in the pressing movement, providing additional upper body strength and stability during the exercise.

Proper Form for the Flat Dumbbell Bench Press

Step-by-step guide

Setup

Lie flat on the bench with your feet planted firmly on the ground.

Hold a dumbbell in each hand, resting them on your thighs for stability.

Starting position

Press the dumbbells up, positioning them just above your chest with your palms facing forward.

Keep your shoulder blades retracted and maintain a neutral spine.

Execution

Slowly lower the dumbbells down to the sides of your chest, keeping your elbows at a 45-degree angle to avoid flaring.

Pause at the bottom for a moment to stretch the chest muscles.

Press the dumbbells back up to the starting position, fully contracting your chest at the top.

Common mistakes to avoid

Flaring elbows excessively: Keep your elbows tucked at a 45-degree angle to avoid shoulder strain.

Using too much weight: Focus on form rather than heavy weights to ensure proper chest activation.

Lifting feet off the ground: Always keep your feet planted to maintain stability.

Best Techniques for Maximizing Chest Growth

Controlled eccentric (lowering) phase

Slowly lowering the dumbbells increases time under tension, which is crucial for stimulating muscle growth.

Squeeze at the top

Focus on squeezing your chest at the top of each rep to ensure maximum muscle activation.

Partial reps at the end

After reaching failure, add partial reps (lower half of the movement) to fully fatigue the chest and get the most out of your set.

Increase range of motion

Let the dumbbells come slightly below chest level for a deeper stretch and better chest activation, but avoid overstretching to prevent injury.

Progression Strategies for Building a Bigger Chest

Progressive overload

Gradually increase the weight, reps, or sets over time to challenge your chest muscles and promote continuous growth.

Increase volume

Incorporate more sets (3-5) and reps (8-12) to ensure you’re working the chest with enough volume for muscle development.

Supersets and drop sets

Use supersets (pairing the dumbbell press with a fly) or drop sets (reducing the weight after reaching failure) to push your muscles to the limit and increase fatigue.

Tempo variation

Slow down the eccentric (lowering) phase and explode on the concentric (lifting) phase to create more time under tension and enhance muscle growth.

How to Incorporate the Flat Dumbbell Bench Press into Your 

Routine

Chest-focused day

Make the flat dumbbell bench press your main pressing exercise on chest day for maximum development.

Upper-body push day

Combine the dumbbell bench press with other pushing movements like incline bench presses or push-ups to create a comprehensive upper-body workout.

Suggested sample routine

Warm-up: Light sets of push-ups or chest flys to activate the chest muscles.

Main exercise: 4 sets of 8-12 reps of flat dumbbell bench press.

Accessory exercises: Add incline dumbbell press, cable flys, or dips to target different parts of the chest.

Common Mistakes to Avoid with the Flat Dumbbell Bench Press

Using too much weight

Ego lifting can lead to poor form and minimal chest activation. Focus on controlled movements with a moderate weight to ensure proper technique.

Improper range of motion

Not lowering the dumbbells enough or locking out at the top reduces muscle engagement. Make sure each rep uses the full range of motion.

Neglecting stability

Letting the dumbbells wobble during the movement decreases efficiency and increases the risk of injury. Keep your core engaged and maintain control.

Focusing only on heavy reps

Alternate between heavy and moderate weights to build both strength and muscle size for optimal chest growth.

Complementary Exercises for Chest Development

Incline dumbbell bench press

Target the upper chest for a more balanced look by including incline dumbbell bench presses in your routine.

Chest dips

This bodyweight exercise emphasizes the lower chest, helping to develop a well-rounded chest.

Dumbbell flyes

Dumbbell flyes stretch and isolate the chest muscles, complementing pressing movements like the dumbbell bench press.

Push-ups

Push-ups are effective for improving endurance and stabilizing muscles when done after heavy pressing exercises.

The Role of Nutrition and Recovery in Chest Growth

Protein intake

Ensure you consume enough protein to repair and build muscle. Aim for 1.6-2.2 grams of protein per kilogram of body weight daily.

Rest and recovery

Muscles grow during recovery, not training. Allow at least 48 hours between intense chest sessions to give your muscles time to heal and grow.

Caloric surplus

For muscle growth, maintain a caloric surplus—consume more calories than you burn to support hypertrophy and overall muscle development.

Conclusion

The flat dumbbell bench press is a powerhouse exercise for building an impressive chest. By mastering proper form, progressively overloading your muscles, and incorporating advanced techniques, you’ll set yourself up for continuous chest growth. Combine this with balanced nutrition, smart recovery, and complementary exercises, and you’ll be well on your way to achieving a stronger, fuller chest.

An Amped Fitness member/lawyer in Florida alleges he was wrongly charged a fee for failing to return gym equipment

An Amped Fitness gym-goer alleges he was wrongly charged with a fee and has filed a proposed class action lawsuit against the popular high-value, low-priced gym, claiming that Amped Fitness has violated the Florida Consumer Collection Practices Act (FCCPA).

The initial complaint, filed in Broward County, Florida, on July 10, 2024, states that the Amped Fitness member was charged a $50 fee on his credit card on or about June 4, 2024, for failing to return exercise equipment to a specific location. 

The plaintiff — who is a consumer rights lawyer with a boutique law firm — argues that his signed membership contract with Amped Fitness “does not provide for the assessment of fees for failure to return exercise equipment to a specific location (known in the fitness industry as re-racking weights)” though it does include fees for other offenses — such as failure to clean liquid chalk residue.

The filing includes the plaintiff’s membership contract with Amped Fitness as Exhibit A, which shows that the member joined the gym on January 24, 2024, as a VIP+ member. 

The contract lists standard terms and conditions, including one that mentions weights, requiring weight plates to be returned to the racks after each use and sprayed or wiped down, although it appears there is no fee associated for not doing so. 

In contrast, the contract specifies that liquid chalk must be cleaned after each use, or a fee will be incurred: “$50 clean fee will be charged to the member per occurrence of leaving residue. Member agrees to be billed if caught.”

A civil cover sheet estimates the claim at over $100,000. The complaint was filed with the court on July 10, 2024. Amped Fitness filed a motion to dismiss in August, according to court records. The case is currently listed as pending.

The amenity-rich Amped Fitness franchise, based in Florida with locations throughout the state, also has gyms in Alabama and Tennessee and has recently expanded into the Texas market. 

Amped Fitness did not immediately respond to requests for comment. 

The post Amped Fitness Sued by Member Over Weight Rack Fee appeared first on Athletech News.

The collaboration aims to raise the bar for facilities in creating training experiences that meet the evolving needs of fitness consumers

A new strategic partnership has been forged between Aktiv Solutions and Assault Fitness, merging the expertise of the functional strength training solutions provider and the cardio machine maker to give facilities the edge needed to stay ahead of the fitness game.

The collaboration sees Aktiv and Assault offering expanded facility planning services for those looking to update existing fitness spaces or create new ones.

“We are excited to partner with Assault to create training experiences that not only meet today’s fitness demands but also set facilities apart,” Aktiv’s senior director of performance segment, Joe Harre, said. “This collaboration demonstrates our ongoing commitment to raising the bar for our clients.”

True to its name, Assault Fitness offers built-to-last fitness equipment, including air-driven bikes, runners, and rowers — hardware that both sides say is well-suited for training zones and movement-focused spaces, which Aktiv specializes in designing.   

“We are thrilled to welcome Aktiv Solutions to our global network,” said Paul Jackson, vice president of global sales at Assault Fitness. “This partnership aligns with our commitment to delivering exceptional value and innovation to the marketplace. Together, we look forward to expanding our reach and creating new opportunities for growth.”

The post Aktiv Solutions and Assault Fitness Team to Give Facilities an Edge appeared first on Athletech News.

We here at Morning Chalk Up (like many other fans) love getting to know CrossFit athletes behind the scenes and getting a glimpse of their daily lives outside of the gym. 

We enjoy seeing how the athletes live, what they do in their off-time, and who they enjoy spending time with at home. But we especially love learning about their animals. 

That’s partly because the staff at Morning Chalk Up is filled with animal parents. Writer Teaganne Finn is raising Bruce, Burger, and Yogi. Scott and I, meanwhile, have a house full of cats: Frida, Ongi, and Pico. 

If you follow any of the athletes on social media, you’ve probably seen them, but if not, meet CrossFit’s cutest four-legged friends: 

Noah Ohlsen and Max 

If you’ve been following Noah Ohlsen for any time, you’ve gotten to know Max, his golden retriever. 

With 35,000 followers of his own, he’s definitely the most popular CrossFit dog, at least as far as social media is concerned. 

[Related: Best Protein Powders]

Bethany Flores, Bella, and Winston 

Bethany Flores’ dog, Bella, has been front and center during Flores’ fitness journey. In fact, this English Bulldog has graced Flores’ custom-made Games T-shirts since 2019. 

This year, the 2024 edition of Flores’ shirt features not only Bella but a new addition to the Flores home, Winston, an adorably fluffy Scottish Fold gray cat. 

Jacob Heppner and Winston 

Jacob Heppner’s Corgi, Winston, serves as a running partner, cuddler, and riding buddy. 

Another four-legged CrossFitter with his own account, Winston is almost 7 years old and appears to be one of the happiest, spoiledest, goodest boys. 

[Related: Best Rowing Machines]

Colten Mertens and Mable, Milly, Margot, Martha, and Otis 

Colten Mertens and his partner, fellow Games athlete Ally Zierke, have five Dachshunds of their own. They also run the business Mertens Dachshund Puppies, where they breed and sell puppies that are raised with love in the Mertens-Zierke home for eight weeks. This offers an alternative to puppy mills. 

The five weiner dogs are frequently featured on Mertens’ personal Instagram account, but of course, they have their own dedicated account as well for anyone needing 100% Dachshund content.

Justin Medeiros, Ellie Turner, and Theo 

Justin Medeiros and Ellie Turner’s English Cream Golden Retriever, Theo, recently celebrated his first birthday. 

The last year has been full of adventures for the young boy, mostly involving consuming inedible objects like baby pacifiers and thumb tape. 

A pampered and much-loved gym dog, Theo is often featured on Turner and Medeiros’ social media accounts as well as Medeiros’ YouTube channel, so chances are, you’ve seen quite a bit of him. Give his account a follow as well to keep up with all his naughty (and extremely sweet) exploits.

[Related: Best Exercise Bikes]

Danielle Brandon and Cash 

Anyone who follows Danielle Brandon knows Cash. 

He’s the ultimate snuggler, gym bro, and travel bud. He goes on Target runs, sneaks into photoshoots, and enjoys a Sunday picnic. 

[Related: Best Weightlifting Shoes]

He’s seen on Brandon’s Instagram account often and has a face that could melt even the hardest heart. Brandon’s knuckles feature a tattoo of his name, so the two best friends are never separated. 

More From the 2024 TYR Cup

Seher Kaya Shines at TYR Cup, Thrives on Team World

Gui Malheiros Leaves TYR Cup Refreshed, Ready for More

5 Things the CrossFit Games Can Learn From the TYR Cup

Featured image: @colten_mertens / Instagram

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