Say goodbye to flimsy lettuce wraps and hello to the ultimate low-carb bun replacement: cabbage leaves! 

Sturdy, versatile, and delicious, cabbage is the perfect solution to your burger wrap needs. Whether you’re following a low-carb diet or simply looking for a healthier burger option, cheeseburger cabbage wraps offer a refreshing twist on the classic burger. 

Dive into this easy, adaptable recipe and enjoy all the flavors of a traditional cheeseburger without the carbs.

Ingredients and Nutritional Information

Before you start, gather the following ingredients for both the cabbage wraps and the mouth-watering homemade burger sauce:

For the Cabbage Wraps:

4 large green cabbage leaves (from 1 head)

1 lb. ground beef

Kosher salt

Freshly ground black pepper

4 slices cheddar cheese

1/2 red onion, thinly sliced into rounds

1 medium tomato, sliced

Pickle chips, for serving

For the Sauce:

2 Tbsp. mayonnaise

2 Tbsp. Dijon mustard

1 tsp. red wine vinegar

1/2 tsp. garlic powder

Kosher salt

Freshly ground black pepper

Nutritional Information: Each serving of these cheeseburger cabbage wraps comes in at 481 calories, making it a nutritious and satisfying meal option.

Preparation Steps

Follow these simple steps to create your cheeseburger cabbage wraps:

Blanch the Cabbage Leaves:

In a large pot of boiling water, use tongs to dip cabbage leaves for 30 seconds. This softens them, making them easier to wrap. Place on a paper towel-lined plate to dry.

Prepare the Sauce:

In a medium bowl, combine mayonnaise, Dijon mustard, red wine vinegar, and garlic powder. Season with salt and pepper, then whisk until smooth.

Make the Burgers:

Form the ground beef into 4 patties. Season both sides with salt and pepper. Heat a large skillet over medium-high heat. Cook the patties until seared on the bottom, 4 to 6 minutes. Flip and cook for another 4 to 6 minutes, adding cheese in the last minute of cooking.

Assemble the Wraps:

Place a burger patty on the edge of a cabbage leaf where the thickest part of the stem is. Top with onion, tomato, and pickles. Fold the opposite end of the cabbage leaf up over the burger, then fold one side over and roll until the burger is completely wrapped. Serve with the sauce on the side or drizzled on top.

Tips and Variations

For the best results, follow these tips and experiment with your own variations:

Choose a Large Cabbage: Ensure the leaves are big enough to wrap around the entire burger.

Get Creative: This recipe is endlessly adaptable. Try different cheeses, add bacon, or swap out ground beef for turkey or plant-based patties.

Share Your Creations: Let us know how your cabbage wraps turn out in the comments below and share any unique twists you’ve tried.

Benefits of Cabbage Wraps

Switching to cabbage wraps isn’t just a trendy choice—it’s a smart one! Here’s why:

Nutritional Powerhouse: Cabbage is low in carbs and high in fiber, making it an excellent choice for those looking to reduce their carbohydrate intake without sacrificing volume or satisfaction.

Sturdy and Reliable: Unlike lettuce, cabbage leaves are robust and won’t tear or spill your burger’s contents.

Health Benefits: Cabbage is packed with vitamins and minerals, including vitamin K, vitamin C, and folate, supporting overall health and wellness.

Dietary Versatility: These wraps are perfect for various diets, including keto, paleo, and gluten-free lifestyles.

Conclusion

Cheeseburger cabbage wraps are a game-changer in the world of low-carb meals. 

They offer all the deliciousness of a classic burger with the added benefits of being healthier and more practical. 

Give this recipe a try, customize it to your liking, and enjoy a tasty, low-carb meal that you’ll want to make again and again.

Are you ready to ditch the bun and embrace the cabbage? Let’s get cooking!

Looking for a fresh, fun, and flavorful dish to spice up your summer meals? Look no further than Beef Bulgogi Lettuce Wraps! 

This recipe combines the savory goodness of marinated beef with the crisp freshness of lettuce cups, making it a hit for any occasion, whether it’s a casual family dinner or an al fresco gathering with friends.

Why You’ll Love This Recipe

Beef Bulgogi Lettuce Wraps are incredibly easy to prepare, bursting with flavor, and perfect for DIY plates. 

Imagine setting out a spread where everyone can build their own wraps, enjoying the vibrant flavors and the social, hands-on dining experience. 

Plus, this dish transitions seamlessly into delicious leftovers, making it a win-win for any meal planner.

Ingredients and Their Roles

For the Beef Bulgogi:

¼ pear, grated: Adds a natural sweetness to the marinade.

3 cloves garlic, grated: Infuses the meat with a robust, aromatic flavor.

3 tablespoons soy sauce: Provides a salty, umami depth.

1 ½ tablespoons sesame oil: Enhances the richness and adds a nutty note.

1 tablespoon ginger, grated and peeled: Lends a warm, spicy kick.

1 teaspoon crushed red pepper flakes: Adds heat; adjust to your taste.

1 tablespoon light brown sugar: Balances the marinade with a hint of sweetness.

1 pound trimmed hanger steak: A tender cut perfect for thin slicing.

2 tablespoons vegetable oil, divided: For cooking the beef.

Kosher salt: To taste.

For the Scallion Salad:

8 scallions, thinly sliced on a bias: Fresh, crisp, and slightly pungent.

1 cup cilantro leaves, picked off and stems removed: Adds a fresh, citrusy flavor.

2 teaspoons sesame oil: Adds richness and ties the salad to the main dish.

1 teaspoon rice vinegar: Provides a tangy counterbalance.

1 teaspoon sesame seeds: For a bit of crunch.

Salt: To taste.

To Serve:

Bibb Lettuce: Crisp and perfect for wrapping.

Steamed White Rice: Complements the rich flavors of the beef.

Tips for the Best Beef Bulgogi

For the ultimate Beef Bulgogi, freeze your meat for about 30 minutes before slicing. This allows you to achieve super thin slices that cook quickly and evenly. 

Hanger steak is a favorite for this recipe due to its tenderness, but ribeye works wonderfully too. 

If you’re sensitive to spice, feel free to dial back or omit the red pepper flakes. However, the subtle heat truly enhances the dish!

Step-by-Step Preparation

1. Prepare the Meat:

Freeze the hanger steak for 30 minutes to make slicing easier.

While the meat chills, mix the grated pear, garlic, soy sauce, sesame oil, ginger, red pepper flakes, and sugar in a large zip-top bag.

2. Slice and Marinate:

After 30 minutes, thinly slice the steak against the grain.

Add the sliced beef to the marinade, ensuring every piece is well-coated.

Let it sit at room temperature for at least an hour or refrigerate for up to 8 hours.

3. Cook the Beef:

Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat.

Cook the beef in batches, laying it in a single layer, and season lightly with salt.

Sear each batch for 1-2 minutes without moving, then toss and cook until crisp at the edges, about 3-4 minutes total.

Transfer to a plate and repeat with the remaining oil and beef.

4. Make the Scallion Salad:

Combine the sliced scallions, cilantro, sesame oil, rice vinegar, and sesame seeds in a bowl.

Toss well and season with salt to taste.

Serving Suggestions

Serve your beautifully cooked beef with crisp Bibb lettuce cups, steamed white rice, and the fresh scallion salad. 

Guests can assemble their own wraps, layering the beef and salad into the lettuce cups for a perfect bite every time. 

And don’t forget, any leftover bulgogi makes a fantastic addition to a rice bowl or fried rice the next day!

Nutritional Information

Each serving of Beef Bulgogi Lettuce Wraps contains approximately:

Calories: 486

Carbohydrates: 25g

Protein: 26g

Fat: 31g

Saturated Fat: 9g

Polyunsaturated Fat: 8g

Monounsaturated Fat: 13g

Cholesterol: 69mg

Sodium: 695mg

Potassium: 481mg

Fiber: 2g

Sugar: 5g

Vitamin A: 677IU

Vitamin C: 7mg

Calcium: 50mg

Iron: 3mg

Enjoy this perfect summer meal that’s as delightful to make as it is to eat!

Hybrid athlete Fergus Crawley conquered a 250-kilometer ultramarathon in March 2024 and now wants to run a sub-three-hour marathon.

On July 8, 2024, Crawley shared a video on his YouTube channel detailing the three pillars of performance nutrition for fueling long runs. He completed a 30-kilometer low-intensity steady state (LISS) training run at an average heart rate of 140-145 beats per minute (BPM).

3 Essential “Nutrition Pillars” for Endurance Athletes

Carbohydrates

Fluids

Sodium

Check out the video below:

Crawley’s fueling strategy is cereal, banana, and protein milk before embarking on a 30-kilometer training session.

For a long run, saturate glycogen stores with a big meal.

[Related: How Does Running Change Your Body? An Expert Weighs In]

Carbohydrates

Crawley prioritizes intra-workout nutrition if endurance training workouts last longer than 90 minutes.

Hit 60 to 90 grams of carbs per hour during a long run to sustain performance.

During his 30-kilometer run, he fuels his body with a banana, energy gels, and 1.5 liters of water mixed with carbon electrolyte powder, totaling 187 grams of carbohydrates. This sports drink concoction ensures Crawley hits his carbs, fluids, and sodium goals. 

During this marathon prep, Crawley maintains a daily carbohydrate intake of 270 grams. With a goal finishing time of sub-three hours, he aims to consume 90 grams of carbohydrates per hour during the race.

Fluids

The Scottish hybrid athlete suggests consuming 500 to 750 milliliters of fluids per hour but emphasizes adjusting the amount based on individual sweat rates and weather conditions. 

It’s important to note that I say fluids rather than water.

Crawley uses a pedometer in his smartwatch reminders to ensure consistent hydration throughout the run. He aims for three to four sips of fluid every 15 minutes and some food every half hour. He also consumes a banana or energy gel every 30 minutes. 

Sodium

Crawley combines sodium with fluids and carbohydrates for optimal performance. He suggests a baseline intake of 400 to 600 milligrams of sodium per hour while acknowledging that individual sweat composition may necessitate adjustments.

There are two components to sweat — volume and composition.

Volume refers to the amount of sweat produced. Composition denotes the concentration of electrolytes lost during the run.

Crawley’s recommendations should serve as a foundation, encouraging individuals to experiment and personalize their nutrition strategies based on their unique needs and responses. He recommends experimenting with various fueling strategies during training runs to ensure a personalized and effective approach on race day.

More Training Content

How to Do Chris Hemsworth’s Workout Routine, + Helpful Tips & Tricks

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An Elite Ultra-Marathoner & Powerlifter Explains How To Stay Fit While Traveling

Featured image: @ferguscrawley on Instagram

The post Hybrid Athlete Fergus Crawley Explains How To Fuel Long Endurance Runs appeared first on BarBend.

The 2024 Mr. Olympia contest will take place Oct. 10-13 in Las Vegas. Thirteen athletes thus far, including last year’s top contenders and notable competitors such as Rafael Brandao, Nick Walker, and 2019 Mr. Olympia Brandon Curry, have already secured their spots in the Men’s Open category. 

On July 8, 2024, Walker revealed a physique update on his Instagram page, showcasing his condition just under 14 weeks from competition. Walker withdrew from the 2023 Mr. Olympia contest due to a partial hamstring tear and a grade 1 calf strain. Walker chose not to compete in the 2024 Arnold Classic to focus on rehabilitation and recovery.

Walker’s most recent physique update demonstrates a marked improvement, significantly narrowing his waist, contributing to a more refined, muscular appearance:

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

2024 Olympia Qualified Athletes | Men’s Open

Derek Lunsford (USA)

Hadi Choopan (Iran)

Samson Dauda (UK)

Theo Leguerrier (France)

Rafael Brandao (Brazil)

Martin Fitzwater (USA)

Nicholas Walker (USA)

Tonio Burton (USA)

Akim Williams (USA)

Brandon Curry (USA)

William Bonac (Netherlands)

Behrooz Tabani (Iran)

Nathan De Asha (UK)

Walker’s victory at the 2021 Arnold Classic set high expectations. His journey at the Olympia is highlighted by his bronze-medal finish in 2022. However, he suffered his hamstring injury setback in 2023 when he was expected to be one of the top contenders for the throne.

Walker made headlines when he secured his spot in the 2024 Mr. Olympia by defeating Martin Fitzwater at the 2024 New York Pro—Walker’s second career title at this contest. Walker’s victory was achieved via a slender margin on the judges’ scorecards, sparking debate among bodybuilding enthusiasts about how Walker could further refine his package.

With a qualification list featuring several past Mr. Olympia winners known for exceptional physiques, Walker faces a challenging road ahead. Walker has returned to the gym and is pushing his training to the limit alongside other elite Men’s Open competitors, including leg day with Blessing Awodibu.

Walker’s return to the Olympia stage is undoubtedly a draw for spectators, considering Walker’s ascent of the Men’s Open ranks has been steady. If he brings his best to Las Vegas in October, he almost assuredly will reach first callouts against reigning Mr. Olympia Derek Lunsford.

More Bodybuilding Content

Urs Kalecinski’s Top 8 Arm Exercises During 2024 Olympia Prep

Why Mr. Olympia Dorian Yates Thinks the Barbell Row Is the Best Back Exercise

Bodybuilder Sadik Hadzovic’s Steroid Cycle & Top Arm Training Advice

Featured image: @nick_walker39 on Instagram

The post Men’s Open Bodybuilder Nick Walker’s Olympia Physique Update Just Under 14 Weeks Out appeared first on BarBend.

Tired of nagging lower back pain? 

Discover the 5 must-do exercises that will not only banish discomfort but also unlock hidden strength potential you never knew you had. Learn why neglecting your lower back is a recipe for disaster and how these targeted moves can transform your fitness game. 

Get ready to unleash the power of a rock-solid core. These exercises are your secret weapon to prevent injuries, conquer challenging lifts, and boost your athletic prowess. 

Don’t miss out on this opportunity to level up your fitness journey and build a back that can handle anything life throws your way.

The Importance of Lower Back Strength

It’s easy to overlook your lower back—until it starts to hurt. Lower back pain is a common issue, but strengthening this area can prevent problems and enhance overall strength. 

The lower back is part of the core, which supports the spine and enables movement. 

Strengthening your core, including the lower back, is crucial for fitness and daily activities.

Risks of Neglecting Lower Back Training

Many people focus on the rectus abdominis, or six-pack muscles, while neglecting the lower back. This can lead to imbalances and increase the risk of injury. 

If we don’t train the lower back, it can become the weak link that gives out during physical activities, causing more significant issues over time. 

Strengthening the lower back helps prevent injuries and supports major movements like deadlifts and squats.

5 Essential Exercises for Lower Back Strength

1. 45 Degree Extension

Sets and Reps: 3 to 4 sets of 15 reps

The 45-degree extension targets the lower back and hips, working them in tandem. Ensure your spine remains rigid, focusing on movement through the lower back and hip extension. 

This exercise is a foundation for many other lifts, helping you move from a forward fold to full extension.

Tip: Differentiate between fatigue and pain. It’s normal to feel fatigued, but if you experience sharp pain, consult a specialist.

2. Bird Dog

Sets and Reps: 3 to 4 sets of 8 reps on each side

The bird dog is a simple yet effective movement that builds baseline strength and stability throughout the lower back and spine. 

This exercise sets the foundation for more complex movements, enhancing overall athletic performance.

Tip: Focus on keeping your hips level as you extend your leg. The goal is to make the movement look effortless while maintaining control.

3. Good Morning

How to do good mornings

Sets and Reps: 3 to 4 sets of 6 to 8 reps

The good morning is a hip-hinging exercise that places significant stress on the lower back, especially when performed with a barbell or kettlebell. 

As you descend, the lower back must work hard to control the weight. Take it slow to ensure proper form and avoid injury.

Tip: Maintain a controlled movement to feel the load on your lower back without compromising form.

4. Romanian Deadlift

How to do Romanian Deadlifts

Sets and Reps: 3 to 4 sets of 8 to 12 reps

Romanian deadlifts are excellent for building lower back strength while also targeting the hamstrings and glutes. 

The most stress occurs at the lowest point of the movement, where the hips are flexed backward. Hold this position briefly to build tension and strength in the lower back.

Tip: Pause for a few seconds at the lowest point to maximize the tension and strength gains.

5. Kettlebell Swing

How to do kettlebell swings

Sets and Reps: 3 to 4 sets of 30 seconds, aiming for 8 to 10 reps

Kettlebell swings are dynamic and train the lower back’s role in both acceleration and deceleration. 

This exercise helps develop explosive power and overall strength in the lower back.

Tip: Adjust your sets based on the kettlebell’s weight. Use lighter weights for time-based sets and heavier weights for rep-based sets.

Preventive Measures and Tips

To avoid lower back injuries, it’s essential to follow proper warm-up routines, maintain correct form, and give your body adequate rest and recovery time. 

Here are some tips to keep in mind:

Warm-up Properly: Engage in light cardio and dynamic stretches before starting your workout.

Focus on Form: Ensure you perform each exercise with the correct technique to avoid strain and injury.

Listen to Your Body: Pay attention to how your body feels and avoid pushing through sharp pain.

Rest and Recover: Allow your muscles time to recover between workouts to prevent overtraining and injury.

Conclusion

Strengthening your lower back is essential for overall fitness and injury prevention. Incorporate these exercises into your routine to build a stronger, more resilient core. 

By focusing on this often-neglected area, you’ll enhance your performance in other movements and enjoy a healthier, pain-free lower back.

The 2024 Strongest Man in the Netherlands contest occurred on July 7, 2024, in Deventer, Netherlands. Twelve of the country’s top strongmen competed in six events through the single-day contest — Truck Pull, Max Log Lift, Carry & Drag, Holland Stone Carry, Car Deadlift, and Atlas Stones.

Kevin Hazeleger stood atop the podium after achieving 69.5 of a possible 72 points. Hazeleger’s dominant performance held a five-point gap between him and runner-up Kelvin de Ruiter. Below are the full results:

2024 Strongest Man in the Netherlands Results

Kevin Hazeleger — 69.5 points

Kelvin de Ruiter — 64.5 points

Max Gelder — 50 points

Quincy Abbink — 46.5 points

Sander van Zutphen — 43 points

Angelo van der Pas — 39 points

Wim van de Groep — 37.5 points

Ruben van Kreij — 34.5 points

Frank de Heus — 34.5 points

Martijn de Weerd — 22.5 points

Bart Marcelissen — 11.5 points

George Sulaiman — One point

[Related: 2024 Strongman World Cup Results — Dmitrii Skosyrskii Victorious]

[Related: World’s Strongest Man Mitchell Hooper Roasted Our Favorite Deadlift Accessories. So We Argued With Him About It]

2024 Strongest Man in the Netherlands Event Results

Below are the results for each of the six events contested in Deventer:

Truck Pull

Each athlete attempted to pull the 16,000-kilogram vehicle down a 25-meter course in the fastest time possible.

Kelvin de Ruiter — 23.98 seconds

Kevin Hazeleger — 25.31 seconds

Max Gelder — 25.87 seconds

Sander van Zutphen — 26.77 seconds

Quincy Abbink — 27.41 seconds

Angelo van der Pas — 27.49 seconds

Frank de Heus — 27.71 seconds

Wim van de Groep — 27.76 seconds

Bart Marcelissen — 28.7 seconds

Ruben van Kreij — 29.91 seconds

Martijn de Weerd — 31 seconds

George Sulaiman — 33.28 seconds

Max Log Lift

Angelo van der Pas — 175 kilograms

Kevin Hazeleger — 170 kilograms

Kelvin de Ruiter — 160 kilograms (T-third)

Sander van Zutphen — 160 kilograms (T-third)

Max Gelder — 150 kilograms (T-fifth)

Frank de Heus — 150 kilograms (T-fifth)

Quincy Abbink — 140 kilograms (T-seventh)

Ruben van Kreij — 140 kilograms (T-seventh)

Martijn de Weerd — 140 kilograms (T-seventh)

Bart Marcelissen — 140 kilograms (T-seventh)

Wim van de Groep — 130 kilograms

George Sulaiman — no lift

Carry & Drag

Kevin Hazeleger — 39.34 seconds

Kelvin de Ruiter — 40.9 seconds

Martijn de Weerd — 44.04 seconds

Quincy Abbink — 45.23 seconds

Wim van de Groep — 46.41 seconds

Ruben van Kreij — 47.49 seconds

Max Gelder — 48.56 seconds

Frank de Heus — 51.03 seconds

Sander van Zutphen — 52.06 seconds

Angelo van der Pas — 59.08 seconds

Bart Marcelissen — 10 meters

George Sulaiman — withdrew

Holland Stone Carry

Kevin Hazeleger — 47.2 meters

Kelvin de Ruiter — 45.43 meters

Max Gelder — 43.65 meters

Wim van de Groep — 35.6 meters

Ruben van Kreij — 29.47 meters

Sander van Zutphen — 25.55 meters

Quincy Abbink — 23.72 meters

Frank de Heus — 20.95 meters

Angelo van der Pas — 20 meters

Martijn de Weerd — 6.42 meters

Bart Marcelissen — withdrew

George Sulaiman — withdrew

Car Deadlift

Each athlete deadlifted the 330-kilogram car for as many reps as possible within the 60-second time limit.

Kevin Hazeleger — Five reps (T-first)

Kelvin de Ruiter — Five reps (T-first)

Ruben van Kreij — Four reps

Quincy Abbink — Three reps (T-fourth)

Sander van Zutphen — Three reps (T-fourth)

Angelo van der Pas — Three reps (T-fourth)

Max Gelder — Two reps (T-seventh)

Wim van de Groep — Two reps (T-seventh)

Frank de Heus — One rep

Martijn de Weerd — no lift

Bart Marcelissen — withdrew

George Sulaiman — withdrew

Atlas Stones

This event featured five stones weighing 120 to 200 kilograms. Each strongman had 90 seconds to lift and load each stone to its respective pedestal in the fastest time possible.

Kevin Hazeleger — Four in 25.65 seconds

Max Gelder — Four in 32.46 seconds

Quincy Abbink — Four in 34.27 seconds

Kelvin de Ruiter — Four in 34.52 seconds

Wim van de Groep — Four in 57.9 seconds

Frank de Heus — Three in 72.93 seconds

Sander van Zutphen — Two in 15.43 seconds

Angelo van der Pas — Two in 15.64 seconds

Martijn de Weerd — Two in 16.93 seconds

Ruben van Kreij — Two in 37.2 seconds

Bart Marcelissen — withdrew

George Sulaiman — withdrew

[Related: Interview: 2X U82KG World’s Strongest Woman Nadia Stowers Believes Strongwoman Needs a New Generation of Athletes]

More Strongman Content

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Add 100 Pounds to Your Deadlift in 3 Months: Advice From 2023 World’s Strongest Man Mitchell Hooper

Featured image: @kevin_hazeleger94 on Instagram

The post 2024 Strongest Man in the Netherlands Results — Kevin Hazeleger Stands Tall appeared first on BarBend.

Will Tennyson and Jeff Nippard have collaborated on a new YouTube video to explore the best exercises for each muscle group. 

With Nippard’s scientific approach and Tennyson’s practical experience, they delve into effective workouts based on activation, comfort, and potential for progression.

Criteria for Selecting Top Exercises

Nippard’s methodology for choosing the best exercises involves three key criteria:

High Tension and Stretch: Exercises should provide substantial tension and stretch to the muscles.

Comfort: Workouts should feel good, focusing on muscle engagement rather than joint pain.

Potential for Overload: The ability to add weight or reps over time is crucial for muscle growth.

Leg Exercises

Quads and Glutes: Smith Machine Squats

Smith Machine Squats are highlighted for their effectiveness in targeting the quads and glutes. This exercise allows for pushing closer to failure with reduced injury risk. 

While it effectively activates quads and glutes, it doesn’t fully engage the hamstrings.

Hamstrings: Seated Hamstring Curls

For hamstring development, seated hamstring curls are preferred. The pre-stretch position of this exercise leads to significant muscle growth compared to lying curls. 

A study cited by Nippard shows around 1.5 times more growth over 12 weeks with seated curls.

Chest Exercises

Incline Press

The incline press is recommended for comprehensive chest development, targeting the upper, mid, and lower pecs. 

A recent study compared flat and incline bench presses, showing similar growth in the mid and lower pecs, with better growth in the upper pecs from incline presses.

Cable Fly

Cable fly exercises are emphasized for their ability to provide a deep stretch and controlled eccentric motion. 

Nippard suggests raising the cable height to optimize tension and improve muscle engagement.

Back Exercises

Horizontal Pull: Chest-Supported Row

The chest-supported row is favored for its stability and focus on back muscle tension. 

Proper technique involves rounding the shoulders and squeezing the shoulder blades for maximum contraction.

Vertical Pull: Pull Downs

Pull downs, particularly with a close neutral grip, are preferred for targeting the lats. This exercise allows for consistent progression and better back muscle engagement. 

Nippard advises driving the elbows down to emphasize the lats.

Shoulder Exercises

Lateral Raises

Lateral raises are adjusted by raising the cable height to achieve maximal tension. This technique enhances the stretch and tension in the side delts. 

Tracking reps diligently can aid in consistent progression.

Rear Delt Fly

For the rear delts, Nippard suggests a side-on position to achieve a full stretch. 

This method, involving turning the chest, allows for a deeper range of motion and better muscle activation.

Arm Exercises

Biceps: Cable Curls

Cable curls with a raised cable provide better stretch and tension in the biceps. 

This setup ensures optimal muscle engagement and effective growth.

Triceps: Overhead Extensions

Overhead extensions are chosen to target the long head of the triceps, which is crucial for achieving a fuller look from the back. 

Proper arm positioning is essential for maximizing the stretch and contraction. Alternatively, tricep kickbacks can be used to achieve peak contraction.

Watch Full Video:

Conclusion

Jeff Nippard and Will Tennyson’s collaborative effort brings forth a scientifically-backed and practical guide to the best exercises for each muscle group. 

By focusing on tension, comfort, and progression, these exercises promise effective muscle development and overall fitness improvement.

Athletes usually prioritize bulking up in the off-season to gain muscle mass and improve performance. However, focusing on consuming nutrient-dense calories is essential for optimal results.

In a video published on June 28, 2024, fitness content creator Will Tennyson partnered with the 2023 World’s Strongest Man (WSM) champ Mitchell Hooper for an epic five-hour, 10,000-calorie challenge. With Hooper taking on 60 percent of the calories, the duo delved into their food choices and discussed healthy eating strategies for bulking via a nutritious, balanced diet.

The goal is to eat reasonably healthy.

Check out the video below, courtesy of Hooper’s YouTube channel:

[Related: The Upper-Body Exercises Kevin Hart Uses To Stay Ripped at Age 45]

First Meal

Omelet — 10 eggs

Light feta cheese

Fruit salad

Toast

Butter

Primo bacon

Total calories — 1,370

Hooper and Tennyson have a 10-egg omelet with feta cheese, fruit salad, toast, and primo bacon for breakfast. While not perfectly healthy, Hooper’s approach demonstrates how to consume a substantial amount of calories from relatively nutritious sources.

Since Tennyson is unaccustomed to eating 4,000 calories daily, he planned to offset the increased intake by spiking his metabolism through increased physical activity between meals. Hooper makes smart food choices to maximize calorie intake while bulking.

It’s not that hard to bulk and eat good food, but it’s really easy to overeat.

[Related: The Hard Truth About Cheat Meals for Fat Loss]

Second Meal

Chicken burrito — One large and one regular (Hooper)

Chicken burrito — One regular (Tennyson)

Hooper’s total calories — 1,785

Tennyson’s total calories — 750

Hooper opted for a large and a regular chicken burrito, while Tennyson chose a single regular-sized chicken burrito. Hooper admitted the food volume might seem overwhelming for a five-hour period but predicted he’d feel starved four hours after the challenge ended.

“This is also the answer to how strongman athletes eat so much,” Hooper said. “Half of them lie about how much they eat. It’s not as hard as you think.” 

Snack

Puree — One bottle

Total calories — 560

After lunch, the duo sought snacks at a local supermarket to avoid a calorie overload in their final meal. Hooper warned of hidden sugars in seemingly healthy products, emphasizing their potential harm even on a high-calorie bulking diet.

Third Meal

Lamb shank (Hooper)

Salmon (Tennyson)

Hooper’s total calories — 925

Tennyson’s total calories — 600

The duo struggled to finish their final meal — Tennyson persevered, but Hooper conceded defeat halfway through.

After the final meal, Hooper and Tennyson fell short of their 10,000-calorie goal, consuming 4,640 and 3,270 calories, respectively (7,910 total). Their 10,000-calorie challenge highlights how strategic food choices can optimize calorie intake during a bulk.

More Strongman Content

Did Strongman Eddie Hall Just Eat the Entire McDonald’s Menu in an Hour?

2024 Strongman World Cup Results — Dmitrii Skosyrskii Victorious

Interview: 2X U82KG World’s Strongest Woman Nadia Stowers Believes Strongwoman Needs a New Generation of Athletes

Featured image: @willtenny on Instagram

The post Mitchell Hooper & Will Tennyson’s 10,000-Calorie Eating Challenge — All Healthy Food? appeared first on BarBend.

Manna Capital Partners, an investment firm that operates primarily in the restaurant space, plans to “aggressively expand” Orangetheory Fitness through new unit development and strategic acquisitions

Eighteen Orangetheory Fitness studios in Orlando and South Florida have been acquired by Bluegrass Fitness, an affiliate of Manna Capital Partners, part of a deal that also includes a multi-year development agreement for Central and South Florida and marks Manna Partners’ first investment in the fitness sector.

Prior to Orangetheory Fitness, Kentucky-based Manna Partners has overseen the success of other franchise-based businesses, including several nationally franchised restaurant brands. 

“This exciting new partnership with Bluegrass Fitness and Manna Partners will continue to drive same-studio and new-unit growth for Orangetheory Fitness in the Orlando and South Florida markets, helping fulfill our mission of bringing ‘More Life’ to members throughout the region,” Orangetheory co-founder and CEO Dave Long remarked. “Our new partner’s culture, operations focus and long-term outlook aligns perfectly with our model for success.”

Kevin Attkisson, co-founder of Manna Partners and Bluegrass Fitness, noted that the fast-growing fitness sector is a prime area for expansion based on its substantial value proposition.

“With Orangetheory Fitness’ proven track record, national presence and focus on innovation, the brand stood out as an ideal fit for our company’s strategic vision,” Attkisson said of Manna Partners’ strategy. “We look forward to aggressively expanding our Orangetheory business through new unit development as well as strategic acquisitions.”

Earlier this year, the boutique fitness brand known for its heart rate-based interval training workouts merged with Self Esteem Brands, the parent company of Anytime Fitness, in an all-stock transaction that saw two of the world’s biggest fitness brands join forces.

Long, who has guided Orangetheory to over 1,500 franchised studios in 24 countries, recently spoke with Athletech News about OTF’s vision for the future, which includes leveraging technology to drive a more personalized experience for members while maintaining a human element. 

Long also identifies “prescriptive fitness” as a defining trend in the industry, where leading boutique fitness brands will need to offer data-driven workouts to support each member’s individual needs.

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