“Never skip leg day” is sage advice for a reason. On July 5, 2024, IFBB Pro League Women’s Open bodybuilder and three-time Olympian Ashley Lynnette Jones shared her leg workout routine on her YouTube channel.

Jones holds a Master’s in Kinesiology from the University of Kentucky. Her journey toward a 2024 Ms. Olympia qualification has been remarkable. She secured her Olympia invite via victory at the 2024 New York Pro.

Ashley Lynnette Jones’ Leg Day

Superset — TruSquat & Leg Extension x 12-15

Superset — Leg Press & Bulgarian Split Squat x 12-15

Superset — Seated Hamstring Curl & Abductor x 15-20

Before training, Jones prioritizes stretching to warm up. She performs two sets of walking lunges barefoot. Research supports that engaging in warm-up activities before exercises enhances performance. (1) Watch her training below:

[Related: A Guide to the Best Pre-Workouts]

Superset — TruSquat & Leg Extension

Jones begins her leg training on a TruSquat machine, employing a two-tier stepper to elevate her stance, deepening her squats. Wearing a weightlifting belt, she places a weight plate on the squat machine.

To focus on quads, I must ensure my hamstrings touch my calves. 

Jones completes a set of fifteen reps through her full range of motion (ROM). Research has demonstrated that utilizing a full ROM during lower body training promotes muscle hypertrophy. (2)D

During leg extensions, Jones completes 15 pause-reps as a finale. She shared her rationale behind the emphasis on controlled reps:

I have Osgood-Schlatter — a bone that sticks out. If I’m down on the floor, I can’t put all my weight on it because it hurts.

In the second superset, consisting of TruSquats and leg extensions, Jones completes 15 and 13 reps, respectively, while sharing her mental preparation for the upcoming competition.

“As I get closer to the show, it’s easy to start comparing…to get caught up on Instagram. I cut back on posting,” Jones said. “Not because I don’t want to share my story/prep, but because I don’t want to get so consumed with social media. I focus on keeping my mindset where it needs to be.”

Superset — Leg Press & Bulgarian Split Squat

Jones next supersets the leg press and Bulgarian split squats. She puts on her shoes and positions herself on the leg press machine, setting it at a 45-degree angle.

Regarding foot placement, Jones notes, “For hamstring and glute focus, place your feet higher on the platform. For more quad focus, place your feet lower.”

Jones details the technique involved in the Bulgarian split squats, emphasizing her focus on the quadriceps. Her tricks for enhancing the effectiveness of the Bulgarian split squat are:

Sit on a bench and extend both legs.

Move the left foot back (creating greater knee flexion)

Step up.

Immediately place the right leg on the bench.

Jones performs this unilateral exercise on each leg through her full ROM and incorporates rest pauses between her sets.

Superset — Seated Hamstring Curl & Abductor 

Jones concludes her leg day with seated leg curls and abductor exercises. The former targets the hamstrings through a deep stretch in the fully lengthened position.

The abductors help stabilize the lower body and help improve the quad sweep. She performs the reps while leaning forward slightly to put more tension on the abductors. 

More Bodybuilding Content

Derek Lunsford Tackles a Punishing Back Workout as He Begins His 2024 Olympia Prep

Why 4X Mr. Olympia Jay Cutler’s Shoulder Training Prioritizes Joint Health at Age 50

The Chest Workout “Trick” Chris Bumstead Is Using To Win the 2024 Olympia

References

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Schoenfeld, B. J., & Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. SAGE open medicine, 8, 2050312120901559. https://doi.org/10.1177/2050312120901559 

Featured image: @ivystrong2 on Instagram

The post Women’s Open Bodybuilder Ashley Lynnette Jones’ “Ultimate” Leg Day Routine appeared first on BarBend.

Saung Oo Myat started working out in 2016 at age 18. One year later, he competed in his first bodybuilding contest, the 2017 Muscle War & Physique War show, hosted by the Fitness Movement League in Singapore, “for the fun of it.”

Oo Myat continued his training and competed in his sophomore contest in 2022 for WNBF Bronx. At age 27, the Men’s Physique athlete is prepping for the OCB Big Apples and NPC Mecca East contests in August 2024. Oo Myat spoke to BarBend about his discoveries through his first few contests and how he’s adjusted his prep for those upcoming competitions.

Before you check out our interview with Oo Myat, you can see him wearing number 97 in gray and black trunks, at the 2:20 mark of the video below of his first competition:

[Related: What To Expect From Your First Bodybuilding Contest Prep, + Tips From 2 PhDs Who Compete]

BarBend (BB): How did you rank in your first contest?  

Saung Oo Myat (SOM): I ranked poorly and did not even get called out. It was an international-level event, and I had only been seriously working out for a year when I competed.  

BB: How was your prep experience? 

SOM: I did not have much to go off of and was learning a lot along the way. I felt pain from hunger most of the time. I was not ready for the lethargy I would feel from very low-calorie intake. 

BB: What was your training like?

SOM: I’m sad to say I lost my workout program. I remember doing a typical bro-split of chest, shoulders, arms, legs, and back. I tried to hit each body part twice a week, including ab workouts, whenever I had the time at the gym.

BB: What was your diet like? 

SOM: I did not understand much about the different diets or how to make food taste good. Cooking chicken, broccoli, and white rice to about 1,400 calories daily was a process. Given my limited knowledge, I just stuck to the typical “trinity” diet food.

BB: How did you adapt to being in a calorie deficit? 

SOM: I drank a lot of water to satiate my hunger. I would eat slices of bread to curb hunger.

[Related: Terrence Ruffin Teaches the Mandatory Poses for Classic Physique]

BB: What was it like to learn to pose? 

SOM: People at the gym helped with the mandatory poses for Men’s Physique. However, I learned mainly by watching YouTube videos and trying to recreate the poses. It was way harder than I expected. Just holding the poses was an insane workout.

[Related: Learn Bodybuilding Posing Transitions and Footwork From Terrence Ruffin]

BB: Did you have a coach? If so, how did they push you?

SOM: I did not have a coach then, as I was a broke college student. I signed up for the competition and told many people about it. I had to work hard not to embarrass myself and look like I tried.

I realized there is much more to the sport than just working out and dieting. It is not a sport you can do alone. To keep myself accountable, I had to do my research and ask people at the gym who have competition experience.

The amount of science behind the sport, including diet, water, and sodium manipulation, opened my eyes. The most important thing is posing. You can have the best physique and still lose if you are poor at posing or unable to hold those poses. You need a good stage presence.

In the off-season, I realized I needed a lot more mass. I spent five years taking it easy and trying to get bigger and stronger. I got a coach, my childhood friend. I needed someone I trusted who wanted me to win.

I have learned more about the science behind working out and maximizing the efficiency of each workout. Social media makes it easier.

I learned to trust the process and listen to my coach. Instead of just doing what he told me, I learned to understand why he made his decisions. There was a lot of trial and error. We found what worked best for me in the process. 

I faced many new challenges for my second prep. I am much older, and my energy levels fluctuate up and down. Especially in the last few weeks, working a full-time job and having the energy to go to the gym afterward has been difficult.

[Related: A Guide to the Best Pre-Workouts in 2024]

The amount of supplements I had to take taught me that bodybuilding is an expensive sport. However, they’re needed, as the process we go through is dangerous for one’s health. Finding a balance in my social life was another challenge. Just because your friends are supportive does not mean they understand what is happening. 

More Bodybuilding Content

Why 4X Mr. Olympia Jay Cutler’s Shoulder Training Prioritizes Joint Health at Age 50

The Chest Workout “Trick” Chris Bumstead Is Using To Win the 2024 Olympia

Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy

Featured image: @saungoomyat on Instagram

The post The Mistakes, Missteps, & Lessons Learned From My First Bodybuilding Competition appeared first on BarBend.

Elite pro bodybuilders often prioritize heavy free-weight exercises, such as deadlifts, barbell bent-over rows, and bench presses, to maximize muscle growth and strength during the off-season. However, training often evolves strategically during a cut, with a notable shift towards machine-based exercises.

The fixed line of pull on a machine allows targeted training, which can help better isolate a muscle and minimize injury risk. A 2023 study found no differences in strength and muscle gains between free weight and machine exercises. (1)

On July 11, 2024, reigning Mr. Olympia Derek Lunsford published a video on his YouTube channel showcasing a machine-based back workout as he begins his prep to defend his title at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.

Derek Lunsford’s Back Workout

Here is a summary of the high-volume training session:

Straight-Arm Lat Pulldown

Machine Low Row

Machine Row

Chest-Supported T-Bar Row

Single-Arm Lat Pulldown

Rack Pulls

Seated Cable Rows

Check out the video below:

[Related: Why 4X Mr. Olympia Jay Cutler’s Shoulder Training Prioritizes Joint Health at Age 50]

Straight-Arm Lat Pulldown

Lunsford opens with an isolation exercise to pre-exhaust the lats, which can help maximize targeted stimulation during subsequent compound movements without needing excessively heavy weights. (2)

Lunsford maintains a 70-degree torso angle and slight elbow flexion throughout the exercise. Emphasizing full range of motion (ROM), Lunsford brings the bar slightly above shoulder level for a deep lat stretch before pulling it to the hips.

Machine Low Row 

Lunsford transitions to chest-supported unilateral machine low rows to bias the lower lats. He grabs the handle with a supinated grip and lifts his chest off the pad during the concentric for peak contraction. Lunsford fully extends the elbows in the bottom position.

On the final set, Lunsford increases his distance from the machine’s chest pad, extending his ROM and achieving a deeper stretch with each rep. Well-developed lower lats create separation between the upper back and erector spinae, making the waist appear smaller and accentuating the coveted X-frame aesthetic. 

Machine Row & Chest-Supported T-Bar Row

Lunsford uses chest-supported T-bar rows to target his upper and mid-back while limiting stabilizer and core activation. He grabs the handles with an overhand grip and drives his elbows behind the midline.

The 31-year-old Lunsford initiates each rep with scapular retraction and depression, followed by full scapular protraction at the bottom of his ROM.

Single-Arm Lat Pulldown

Lunsford employs tempo reps, utilizing controlled three-second eccentrics, followed by a one-second pause at full extension and another one-second on the concentric.

Rack Pulls

Rack pulls are the only free-weight exercise in Lunsford’s workout. The restricted ROM biases the lats and traps, adding density and thickness to the upper back while minimizing lower back strain.

On the top set, Lunsford hit 10 reps with 405 pounds. He prioritized slow, controlled reps and avoided bouncing the bar off the safety pins to keep the tension on the target muscles, optimizing hypertrophy.

Seated Cable Rows

Lunsford kept his torso upright during concentrics and leaned forward slightly during negatives. He used lifting straps to eliminate his grip strength as a limiting factor and deepen his mind-muscle connection.

The Way Forward

Lunsford is set to defend his title at the 2024 Olympia, where he will face a stacked lineup comprising former Mr. Olympia champs Hadi Choopan and Brandon Curry and top contenders like Nick Walker and Samson Dauda.

References

Haugen, M. E., Vårvik, F. T., Larsen, S., Haugen, A. S., van den Tillaar, R., & Bjørnsen, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC sports science, medicine & rehabilitation, 15(1), 103. https://doi.org/10.1186/s13102-023-00713-4

Trindade TB, Prestes J, Neto LO, et al. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Front Physiol. 2019;10:1424. Published 2019 Nov 19. doi:10.3389/fphys.2019.01424

Featured image: @dereklunsford_ on Instagram

The post Derek Lunsford Tackles a Punishing Back Workout as He Begins His 2024 Olympia Prep appeared first on BarBend.

The summer Olympic Games have been held just about every four years since the inaugural event in 1896 in Athens, Greece. The Games are about international cooperation, camaraderie, and sportsmanship. 

They’re also an opportunity for the best weightlifters in the world to throw some really, really heavy barbells overhead. That’s why we’ve compiled this list of all current Olympic records in the sport of weightlifting so you can brush up before the 2024 Olympics in Paris, France kick off on Jul. 26.

[Related: Best Weightlifting Shoes for Beginners]

Note that many of these categories have as-of-yet unclaimed records. Those territories are likely to have flags planted upon them come the end of Paris 2024. We’ll explain why there are gaps in the record books so you know who to watch at the Olympics this summer.

Men’s Weightlifting Olympic Records & Standards 

This list encompasses only weight categories that were showcased during the 2020 Olympics in Tokyo. Certain Men’s divisions like the 55-kilogram events have yet to be contested at the Olympics. 

[Related: Best Lifting Straps for Weightlifting]

55 Kilograms

Per the International Weightlifting Federation (IWF), no Olympic Standards have been set forth for the Men’s 55-kilogram division. 

61 Kilograms

Snatch: 142, Olympic Standard

Clean & Jerk: 172, Li Fabin (CHN)

Total: 313, Li Fabin (CHN)

67 Kilograms

Snatch: 151, Olympic Standard

Clean & Jerk: 187, Chen Lijun (CHN)

Total: 332, Chen Lijun (CHN)

73 Kilograms

Snatch: 166, Shi Zhiyong (CHN)

Clean & Jerk: 198, Shi Zhiyong (CHN)

Total: 364, Shi Zhiyong (CHN)

81 Kilograms

Snatch: 170, Lu Xiaojun (CHN)

Clean & Jerk: 204, Lu Xiaojun (CHN)

Total: 374, Lu Xiaojun (CHN) 

89 Kilograms

Snatch: 180, Olympic Standard 

Clean & Jerk: 212, Olympic Standard

Total: 390, Olympic Standard

96 Kilograms

Snatch: 183, Olympic Standard

Clean & Jerk: 225, Meso Hassona (QAT)

Total: 402, Meso Hassona (QAT) 

102 Kilograms

Snatch: 186, Olympic Standard

Clean & Jerk: 226, Olympic Standard

Total: 410, Olympic Standard

109 Kilograms

Snatch: 195, Simon Martirosyan (ARM)

Clean & Jerk: 237, Akbar Djuraev (UZB) 

Total: 430, Akbar Djuraev (UZB)

+109 Kilograms

Snatch: 223, Lasha Talakhadze (GEO)

Clean & Jerk: 265, Lasha Talakhadze (GEO) 

Total: 488, Lasha Talakhadze (GEO) 

Women’s Weightlifting Olympic Records

This list encompasses only weight categories that were showcased during the 2020 Olympics in Tokyo. It does not contain records or Standards from the 45-kilogram category, which has yet to be held at an Olympic Games and won’t be in Paris. 

[Related: Best Pre-Workout Supplements for Olympic Lifting]

45 Kilograms

According to the IWF, no Olympic Standards have been declared for the Women’s 45-kilogram category. 

49 Kilograms

Snatch: 94, Hou Zhihui (CHN) 

Clean & Jerk: 116, Hou Zhihui (CHN) 

Total: 210, Hou Zhihui (CHN) 

55 Kilograms

Snatch: 98, Muattar Nabieva (UZB) 

Clean & Jerk: 127, Hidilyn Diaz (PHI) 

Total: 224, Hidilyn Diaz (PHI) 

59 Kilograms

Snatch: 103, Kuo Hsing-Chun (TPE) 

Clean & Jerk: 133, Kuo Hsing-Chun (TPE) 

Total: 236, Kuo Hsing-Chun (TPE) 

64 Kilograms

Snatch: 108, Olympic Standard

Clean & Jerk: 134, Olympic Standard

Total: 242, Olympic Standard

71 Kilograms

Snatch: 115, Olympic Standard

Clean & Jerk: 148, Olympic Standard 

Total: 265, Olympic Standard

76 Kilograms

Snatch: 121, Olympic Standard

Clean & Jerk: 149, Olympic Standard

Total: 270, Olympic Standard

81 Kilograms

Snatch: 122, Olympic Standard

Clean & Jerk: 150, Olympic Standard

Total: 267, Olympic Standard

87 Kilograms

Snatch: 130, Olympic Standard

Clean & Jerk: 159, Olympic Standard

Total: 289, Olympic Standard

+87 Kilograms

Snatch: 140, Li Wenwen (CHN) 

Clean & Jerk: 180, Li Wenwen (CHN)

Total: 320, Li Wenwen (CHN)

What Is an Olympic Standard? 

As an international sport, weightlifting has long contended with bureaucratic corruption and scandals pertaining to both governance within the IWF and the conduct of various member federations. Long story short, the International Olympic Committee (IOC) has penalized the sport’s presence at the Games in recent years.

One tangential effect of these entanglements was a scrubbing of the sport’s official bodyweight categories in 2018 in an attempt to wipe “tainted” records from the history books. As such, the Tokyo Olympics in 2021 were the first Games to showcase many — but not all — of the sport’s contemporary divisions.

To officially claim an Olympic Record, an athlete must snatch or clean & jerk one kilogram above the Standard benchmark established by the IWF & IOC when the categories were originally minted. 

Certain divisions, such as the Men’s and Women’s featherweights (55- and 45-kilogram) were not held in either Tokyo or Paris, and thus no athlete has had an opportunity to claim the Standards in those events. 

[Related: Why Can’t North Korea Compete in the 2024 Olympics in Weightlifting?]

In Tokyo, weightlifting held seven weight class events for men and women. For Paris there are only five. 

Paris 2024 Men’s Events: 61KG, 73KG, 89KG, 102KG, +102KG

Paris 2024 Women’s Events: 49KG, 59KG, 71KG, 81KG, +81KG

Weightlifting was recently confirmed for the 2028 Olympics in Los Angeles, where fans may see the first expanded presence of the sport in decades. 

2024 Olympics Weightlifting Schedule

Below you’ll find the full weightlifting itinerary for the 2024 Olympics. Note that while the Games commence on Jul. 26, weightlifting events don’t kick off until Aug. 7. 

All times listed are in Eastern Standard Time and are subject to change. 

Wednesday, August 7

9:00AM: Men 61KG

1:30PM: Women 49KG

Thursday, August 8

9:00AM: Women 59KG

1:30PM: Men 73KG

Friday, August 9

9:00AM: Men 89KG

1:30PM: Women 71KG

Saturday, August 10

5:30AM: Men 102KG

10:00AM: Women 81KG

2:30PM: Men +102KG

Sunday, August 11

5:30AM: Women +81KG

More Weightlifting News

Report: 2016 Olympian Mohamed Ehab Faces Loss of Bronze Medal

Is Karlos Nasar Strong Enough To Win Gold in Two Divisions at the 2024 Olympics?

These Countries Have Struggled To Send Weightlifters to the 2024 Olympics. Here’s Why

The post These Are the Olympic Records in Weightlifting…for Now appeared first on BarBend.

Renowned British athlete, ultramarathon swimmer, and author Ross Edgley made headlines in 2018 as the first person to swim around Great Britain, completing the journey in 157 days. On July 7, 2024, Edgley published a YouTube video detailing his preparation for an ambitious 317-mile (510-kilometer), 56-hour non-stop swim across a river by following a 20,000-calorie bulking diet. 

Planning a one-month intensive bulking phase, Edgley aims to gain 10 to 15 kilograms (22-33 pounds) to prepare for his swim down the frigid Yukon River in Canada, where temperatures can drop to as low as 8°C (46.4°F). His goal is to increase his body fat not for muscle growth but for survival. The extra weight provides insulation against hypothermia in extreme conditions. 

[Related: Hybrid Athlete Fergus Crawley Explains How To Fuel Long Endurance Runs]

Edgley’s 20,000-Calorie Diet

Edgley reports his initial weight is approximately 83 kilograms (183 pounds). He intends to increase it to around 100 kilograms (220 pounds) by the end of the month to have enough energy reserves to complete the world’s longest swim. 

Breakfast 

Edgely begins his day with a traditional English breakfast served on four distinct plates:

Watermelon

Chocolate Donuts

Rolls

Baked Beans

Chips

Bacon

Sausages

Vegetables

Toast

Bread

Chocolate Spread

Cake

After breakfast, Edgley trains at the gym with food already prepped.

Intra-Workout Meal 

Here’s a list of snacks Edgley enjoys during his workouts:

Four Ice Cream Bars

White Oreo Milk Bar

Marshmallows

Popcorn Cookie

The rationale behind Edgley’s approach is how high his training intensity and volume are. “So many kilometers in the pool, so many kilometers in the gym,” said Edgley. “I want to ensure I’m not in a calorie deficit. I don’t want to lose weight [but rather] need to be putting it on. The carbs help with intensity in the gym and in the pool.” 

Ross Edgley’s Workout 

Edgley performs the following exercises while snacking:

Standing Cable External Rotation

Stretches 

Cable Triceps Extensions 

While executing standing cable external rotations, Edgely indulges in his ice cream bars, saving the popcorn cookies and white Oreo milk bar for the cable triceps extensions. Since the training volume is so high, Edgely ingests intra-workout meals to stay in a caloric surplus. 

The worst thing we could do is attempt this world record swim without sufficient body fat [for] insulation.

[Related: What Is Muscular Endurance? (Plus the 10 Best Muscular Endurance Exercises)]

Lunch

Following his workouts, Edgley visits a restaurant for lunch, where he places the following order:

Two Chips

Two Pome Fruits

Two Croquette

Two Chicken Wings

Sauce

Post-lunch, Edgley ventures to the cliffs for his sea swim, simultaneously catching chocolate muffins and marshmallows. With every plunge into the ocean, he attempts to catch and consume the snacks tossed. Right after his swim, Edgley settles for a rich and greasy meal: 

Two Burgers

Tomatoes

Chips

Squid

Garlic

Watermelon

Pineapples

Local Blood Sausage

Crème Brûlée

Cinnamon

Spaghetti 

“It’s not all popcorn and marshmallows. Genuinely, we are also putting away some good food,” Edgley expressed. “To make up 20,000 calories, it’s inevitably going to be a little dirty, but at the same time, you have to eat nutrients [and] look at your immune system.” 

Following a substantial meal at the restaurant, Edgley visits a nearby kiosk to purchase a large ice cream cone generously topped with an assortment of the following condiments: 

Cookies and Cream

Popcorn

Biscoff

Kinder Bueno 

[Related: The Best EMOM Workouts for Strength, Endurance, and Mass]

The Next Day

Edgley indulges in burgers and fries at a diner the following day before heading to a nearby store for gelato sprinkled with a colorful candy bar. After treating himself, Edgely steps on the scale—he gained roughly three kilograms. After bulking all day, Edgley expressed disappointment about the insufficient weight he hoped to have gained. 

“We’d probably put away 20,000 calories in the last 24 hours, barely shifting the needle on the scales,” sighed Edgley. “It shows the laws of thermodynamics, calories in versus calories out, and even calorie expenditure when you’re in heat. I need to get home, and I need to bulk harder.”

Featured image: @rossedgley on Instagram

The post Why Ross Edgley Is Eating 20,000 Calories a Day to Gain Fat for “World’s Longest Swim” appeared first on BarBend.

Building strength and muscle mass is crucial for excelling in CrossFit. 

Of all physical attributes, total body strength has the highest correlation with CrossFit Open performance. 

But how do you effectively combine heavy strength work with metabolic conditioning to maintain fitness levels?

 In the latest video from the Wod Science YouTube channel, senior scientist Gommaar D’Hulst dives into this topic, explaining the minimal effective dose of strength training needed to build muscle mass. 

He explores the relationship between training volume and muscle gains, and presents a training template designed to maximize strength while preserving overall fitness. 

Understanding the Minimal Effective Dose of Strength Training

The concept of minimal effective dose in strength training is often misunderstood. 

Many believe that high volumes of strength training are necessary for muscle gains. 

However, scientific literature has demonstrated that as little as three sets per week of an exercise targeting a specific muscle group can lead to muscle growth, even in moderately experienced athletes. 

This minimal effective dose is surprisingly low, which is beneficial for CrossFit athletes who need to balance various types of training.

The Relationship Between Training Volume and Muscle Gains

Training volume plays a significant role in muscle growth. 

Volume can be measured by the number of sets per week or the total training load (reps multiplied by weight). 

Recent studies, such as those by Scheld et al. (2019), show a dose-response relationship between training volume and muscle thickness. 

For example, lifters training three times per week with varying sets (one, three, or five) saw increases in muscle thickness, with higher volumes generally yielding better results. 

However, there is a point where the benefits plateau, especially for some muscle groups.

Watch the full video:

Practical Applications for CrossFit Athletes

To integrate strength training effectively into a CrossFit regimen, athletes should focus on maximizing training volume within their sessions. A suggested training template includes:

Monday: Lower body (squats, deadlifts) with accessory exercises (Bulgarian split squats, Romanian deadlifts).

Tuesday: Upper body (presses, pulls).

Wednesday: Rest day.

Thursday: Lower body.

Friday: Upper body.

Saturday: Rest or optional accessory work.

Sunday: Metabolic conditioning workout involving weights above 30% of one rep max.

This approach ensures comprehensive muscle group targeting while allowing for adequate recovery.

Incorporating Metabolic Conditioning for Muscle Growth

Metabolic conditioning (MetCon) workouts can also contribute to muscle growth. 

Research indicates that training with lower weights (around 30% of one rep max) to failure can yield muscle gains comparable to training with higher weights. 

This is particularly relevant for CrossFit athletes, who often perform high-rep, lower-weight movements in their workouts. 

Additionally, the concept of Blood Flow Restriction (BFR) training, which simulates restricted blood flow to working muscles, can enhance hypertrophy even with low-load exercises.

Optimizing Training Schedule for Strength and Conditioning

A well-balanced weekly training schedule might look like this:

Monday: Whole body routine focusing on squats, presses, pulls, and accessories.

Tuesday: Rest day.

Wednesday: Two MetCon workouts, e.g., thrusters and chest-to-bar pull-ups, followed by biking and power cleans.

Thursday: Rest day.

Friday: Whole body strength routine.

Saturday: Easy conditioning or accessory work.

Sunday: MetCon workout with moderate to high weights.

For advanced athletes, separating strength and conditioning sessions (e.g., strength in the morning, conditioning in the afternoon) can further optimize results.

Conclusion

Balancing strength training with metabolic conditioning is key to optimizing performance in CrossFit. 

By understanding the minimal effective dose of strength training and strategically planning training volumes, athletes can maximize muscle gains without compromising overall fitness. 

The Wod Science YouTube channel provides a practical blueprint for integrating these principles into your training regimen, helping you achieve your fitness goals. 

Research suggests that the human body’s metabolism slows at a rate of 0.67 percent each year after age 60. (1) Adapting strength training routines becomes essential to maintaining health and fitness levels.

On July 9, 2024, four-time Mr. Olympia champion Jay Cutler published a video on his YouTube channel sharing a hypertrophy-focused shoulder workout that hits all three deltoid heads — anterior, medial, and posterior. He divulged how his training has evolved as he’s gotten older.

During his competitive years, Cutler trained shoulders and biceps in a single workout. Nowadays, he prefers to dedicate a training day to each muscle group. This shift allows more targeted training, promoting better recovery and growth.

Jay Cutler’s 6-Exercise Shoulder Workout

Seated Dumbbell Lateral Raise

Dumbbell Shoulder Press

Chest-Supported Barbell Front Raise

Machine Lateral Raises

Seated Bent-Over Dumbbell Reverse Flye

Standing Cable Rear Delt Flye

Check out the video below:

[Related: Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy]

1 & 2. Seated Dumbbell Lateral Raise & Dumbbell Shoulder Press

Cutler recommends opening with an isolation exercise to pre-exhaust the target muscle before transitioning to heavier compound movements. Cutler feels isolation movements warm the joints and limit injury risk.

A study published in the Frontiers in Physiology journal found that pre-exhausting a muscle decreases the total training volume required for strength and muscle gains compared to traditional resistance training. (2)

Cutler’s favorite shoulder exercise is the seated lateral raises. Performing them seated eliminates momentum, facilitating a stronger mind-muscle connection and deltoid isolation. 

Cutler performed the lateral raises with a slight torso lean and lowered his hands below his thighs for a deep medial delt stretch at the bottom of each rep. Well-developed side delts help achieve the coveted ‘capped shoulder’ aesthetic. 

The 50-year-old Cutler maintains constant tension on the anterior delts during dumbbell shoulder presses by not locking out at the top. He suggests performing presses on a slight incline limits joint strain.

3. Chest-Supported Barbell Front Raise

Cutler transitioned to chest-supported front raises by setting the incline bench to 45 degrees. He positioned his lower chest over the bench’s edge and grabbed the bar with a shoulder-width overhand grip. 

With a slight bend in his elbows, Cutler raised the bar to shoulder level and controlled the negatives.

4. Machine Lateral Raises

Cutler retracted and depressed his scapula before initiating each rep to ensure optimal medial delt loading. He employed a slow rep tempo to increase the time under tension.

The Las Vegas native could lift heavier than his current programming calls for, but he prioritizes joint and tendon health.

5 & 6. Seated Bent-Over Dumbbell Reverse Flye & Standing Cable Rear Delt Flye

Cutler grabbed the dumbbells with a pronated grip and positioned his torso at 45 degrees. He drove his elbows behind his midline while externally rotating the wrists to maximize rear delt engagement. He lowered his torso during the eccentric to limit rhomboid activation.

Cutler pinned the pulleys at the highest setting and crossed his arms to grab the opposite cables. Maintaining slight elbow flexion, Cutler initiated the movement by pulling his arms back and out, pausing briefly in the fully shortened position to maximize muscle stimulation.

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References

Herman Pontzer, et al. Daily energy expenditure through the human life course. 2021. Science. doi: 10.1126/science.abe5017.

Trindade TB, Prestes J, Neto LO, et al. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Front Physiol. 2019;10:1424. Published 2019 Nov 19. doi:10.3389/fphys.2019.01424

Featured image: JayCutlerTV / YouTube

The post Why 4X Mr. Olympia Jay Cutler’s Shoulder Training Prioritizes Joint Health at Age 50 appeared first on BarBend.

In a bid to give Gen Z more wellness options, FlexIt’s certified personal trainers will lead 45-minute classes in an inclusive group fitness format

School may be out for the summer, but Talkspace and FlexIt, aware that Gen Z has embraced fitness and wellness, have partnered to host #TeenTuesdays, a series of free outdoor fitness classes for New York City’s teens. 

“We are inspired by how many young people on our platform are proactively addressing their mental health,” Talkspace chief business officer Natalie Cummins said. “This summer, we want to send a strong message to teens that self-care, movement, getting outside and being part of a community are all elements that work in tandem to promote your mental health and wellbeing.”

FlexIt’s certified personal trainers will lead the 45-minute outdoor fitness classes in an inclusive group fitness format. Founded in 2018 by Austin Cohen and Justin Turetsky, FlexIt offers virtual, one-on-one fitness and wellness coaching, and was ranked 140th on the 2023 Inc. 5000 list, placing the company as the number one ranked digital fitness and wellness service.

“This partnership, both through this series and on a larger scale, reinforces both teams’ commitments to making physical and mental wellness as inclusive and accessible as possible,” Cohen said. “Whether virtually or in person, fitness can improve mental wellbeing and vice versa, and we look forward to showcasing that with Talkspace.”

In addition to supporting teens on their fitness journey, #TeenTuesdays is the latest offering in the ongoing partnership between the behavioral healthcare company and the virtual wellness platform. Talkspace members can receive up to $150 off their first month of FlexIt’s services and FlexIt members can access a $100 discount off their first month of Talkspace therapy, provided they’re not currently covered by insurance. 

The first class kicked off on July 16 in Staten Island at Franklin D. Roosevelt Boardwalk and Beach, with upcoming classes scheduled for the following dates:

July 23 at The Picnic House in Prospect Park, Brooklyn

July 30 at Van Cortland Park behind the Nature Center, Bronx

August 6 at Astoria Park Great Lawn at Ditmars Blvd., Queens

August 13 in Riverside Park, Manhattan

Registration is open to all, although anyone under 16 requires parent/guardian permission.

The post Talkspace, FlexIt Host Outdoor Fitness Classes for NYC Teens appeared first on Athletech News.

The new device lets infrared sauna users partake in a 45-degree rain shower blast, combining hot and cold therapy in one place

While the usage of infrared sauna and red-light therapy has increased, so too has an interest in contrast therapy. Perspire Sauna Studio is here to meet that need.

Perspire’s latest device, dubbed the “SNØ Shower,” allows sauna members to experience the full effects of contrast therapy, which is the practice of exposing the body to extremely high and low temperatures in quick succession. The increasingly popular treatment method is said to offer many benefits for the body, like improved mood and energy, quicker muscle recovery and reduced inflammation. Athletes often use contrast therapy to reduce muscle damage as well as pain from delayed-onset muscle soreness. 

Perspire, the United States’ largest sauna franchise, is well known for its innovative infrared and red-light therapy, which, unlike traditional sauna methods, work to heat the body as opposed to the air around it. Both therapies are said to boost relaxation, relieve pain, and boost immunity among other benefits. 

The sauna franchise will now be offering contrast therapy to its customers using the SNØ Shower, a state-of-the-art cold water chiller system that offers a 45-degree rain shower blast. 

Lee Braun, founder and CEO of Perspire, says that this new technology will not only benefit members but also the Perspire brand. 

“Our exclusive ‘SNØ Shower’ system seamlessly integrates into our infrared sauna experience, offering members all the benefits of cold plunging without the operational complexities,” Braun said. “Introducing this new modality will not only enhance the guest experience and expand upon the range of health benefits we offer, but it will also further set us apart in the marketplace.” 

The SNØ Shower is made in collaboration with Silient Cold Water Systems, which provides integrated chilled water solutions to both residential and commercial properties.

Two Florida Perspire locations, one in Sarasota and one in Winter Park, are now offering the SNØ Shower to members. The company plans to open two more locations with the technology this fall and by 2025, Perspire expects half of franchise studios to offer the service. 

Eyeing 500 open locations by 2027. Perspire Sauna Studio currently has over 200 signed franchise agreements and 55-plus open studios, with around 50 more that are slated to open by the end of this year.

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