Spartan and Deka racers can enjoy free workouts at F45 studios across the globe to train for the fitness competitions

If any potential Spartan Race participants are looking for a challenge, the F45 community has the perfect summer plan in store. 

Last year, F45 Training announced its official partnership with Spartan Race, creating Spartan-themed workouts for gym members via programming and classes. This year, the two brands are again coming together to launch “Spartan Week,” an exclusive week of free training available to Spartan and Deka racers from July 15 through July 21. Racers will be able to access these complementary benefits at any F45 location across the globe.

F45 is a high-intensity training-based boutique fitness franchise with over 6,000 locations in more than 60 countries. The brand offers HIIT workouts including cardio, resistance and hybrid classes in person as well as online via the F45 app. 

F45 Training also owns FS8, Pilates, yoga and toning hybrid concept and Vaura, an athletic-style reformer Pilates studio.  

Joe De Sena, the founder and CEO of Spartan, says that the two brands work well together given F45’s focus on high-intensity workouts..

“When it comes to training for a Spartan race, we want our members to feel as physically (and mentally) prepared as possible,” said De Sena. “Partnering with F45 Training allows us to support our members at a higher level, and we’ve already seen impressive participation numbers, which further proves that we are continuing to support everyone at all fitness levels and welcoming them into our community.”

De Sena founded Spartan Race in 2007 and the launched the brand’s first race in Vermont in 2010. The brand has since massively expanded, now offering multiple Spartan races across the globe, including the Spartan Super, Spartan Beast, Spartan Sprint, and Spartan Ultra. Races typically include a sprint as well as 20-plus obstacles. 

Now with “Spartan Week,” Spartan racers can train for free for an entire week at any F45 location to push their limits and prepare for their upcoming events. This offering is also available to Deka racers, who compete in functional fitness decathalons. F45 studios will provide training exercises specific to both the Spartan races and decathalons. 

Brian Killingsworth, chief marketing officer for F45, looks back on the brands’ collaboration so far and says it’s been a huge success.

“Since the launch of our partnership last year, F45 Training and Spartan have been dedicated to maintaining our promise to members and racers to inspire them through team training and competition – while also focusing on their overall health and wellness,” said Killingsworth. “Spartan Week is the perfect opportunity to further celebrate and assist Spartan and Deka racers achieve their goals while pushing them to reach their greatest potential, one Spartan/DEKA-themed workout at a time.”

In a similar move, F45 partnered with fast-growing fitness competition Hyrox earlier this year to make Hyrox-themed workouts available at participating F45 studios in select countries including the United States. 

The post F45, Spartan Race Continue Partnership With Weekly Workout Series appeared first on Athletech News.

On July 2, 2024, the 2018 World’s Strongest Man (WSM) champ Hafthor Björnsson set an unofficial weight-over-bar world record in training, tossing a 15.5-kilogram (34.2-pound) keg over an eight-meter (26.2-feet) bar.

Björnsson followed this feat with a staggering 435-kilogram (960-kilogram) deadlift, solidifying his position as a top contender for the 2024 Strongest Man on Earth (SMOE) title, scheduled for Aug. 16-18 in Loveland, CO. Check out Björnsson’s toss below:

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

Unofficial Keg Toss World Record

Björnsson used a 15.5-kilogram keg, 500 grams heavier than the competition weight. He opined that training with a heavier implement translates to increased height in competition when handling the lighter keg.

The reigning three-time WSM champ Tom Stoltman, former WSM champ Mitchell Hooper, and Wesley Derwinsky jointly hold the current official keg toss world record of 7.76 meters, set at the 2024 WSM finals.

Below is the summary of Björnsson’s weight-over-bar session:

5.80 meters (19 feet) x 2

6.95 meters (22.8 feet)

7.5 meters (24.6 feet)

7.8-meter (25.6-feet) — failed attempt

7.8-meter (25.6-feet)

8-meter (26.2-feet) — failed attempt

8-meter (26.2-feet)

Björnsson comfortably cleared the bar at 5.80 meters (19 feet) for his first two attempts, then progressively raised it to 6.95 meters (22.8 feet) and 7.5 meters (24.6 feet), successfully clearing both.

Despite initial nerves, Björnsson conquered the 7.8-meter height on his second attempt. He then attempted an ambitious eight-meter (26.2-feet) throw, ultimately setting an unofficial WR on his second try.

435-Kilogram Deadlift

Björnsson revealed that his lower back felt slightly stiff after the keg toss session but didn’t expect it to interfere with his deadlift performance, where he aimed to pull 435 kilograms (960 pounds) for a single. Below is a summary of Björnsson’s deadlift session:

170-kilogram (375-pound) x 2

220-kilogram (485-pound)

270-kilogram (595-pound)

320-kilogram (705-pound)

360-kilogram (815-pound)

400-kilogram (880-pound)

435-kilogram (960-pound)

320 kilograms (705 pounds) x 4

Björnsson opened with a 170-kilogram (375-pound) double and progressively added 50 kilograms (110 pounds) to the bar with each set. Despite a flawless 400-kilogram (880-pound) lift, he felt it could have moved faster off the floor.

The Icelandic strongman tackled the 435-kilogram (960-pound) deadlift after a 10-minute rest. A back-off set of four repetitions with 320 kilograms (705 pounds) concluded Björnsson’s deadlift training.

The keg toss and deadlift put the posterior chain under substantial stress. The 35-year-old Björnsson revealed that he has never suffered a back injury in his entire career — remarkable for an athlete widely regarded as one of the strongest deadlifters ever. 

Björnsson secured the heaviest deadlift ever pulled on camera at 501 kilograms (1,105 pounds) in May 2020. He also holds the Elephant bar deadlift world record of 472 kilograms (1,041 pounds), achieved at the 2018 Arnold Strongman Classic.

Björnsson carried a 10-meter-long (33 feet), 650-kilogram (1,433-pound) log on his back for five steps at the 2015 World’s Strongest Viking competition, breaking a legendary 1,000-year-old record. 

While filming, Björnsson was six weeks out of the 2024 SMOE. The events for that contest is below:

2024 Strongest Man on Earth Events

Max Raw Deadlift

Overhead Medley — Log Lift and Axle Press

Power Medley — features grip and movement

Manhood Stones

Circus Dumbbell Overhead Medley — head-to-head format

Keg Toss

Squat

Fingal’s Fingers Into Power Stairs Medley — head-to-head format

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

More Strongman Content

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

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

Martins Licis Explores Greece to Pull Sleds and Zercher Shrug With Strongman Kyriakos Kapakoulak

Featured image: @thorbjornsson on Instagram

The post Unofficial Record: Hafthor Björnsson Launches 34-Pound Weight Over 26 Feet in the Air appeared first on BarBend.

The Classic Physique division celebrates the aesthetic proportion ideals reminiscent of bodybuilding’s Golden Era (1960s-80s). Icons like Frank Zane, Lee Haney, and Arnold Schwarzenegger epitomized this era.

Today, athletes like five-time Classic Physique Olympia champion Chris Bumstead and two-time Arnold Classic Physique champion Terrence Ruffin have risen to prominence within this category due to their posing prowess.

Terrence Ruffin shared his expertise on posing, transitions, and footwork in a tutorial published on June 28, 2024. Check it out below: 

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

[Related: Urs Kalecinski’s Top 8 Arm Exercises During 2024 Olympia Prep]

Bodybuilding Posing Transitions & Footwork

Before delving into poses, Ruffin focuses on flow to master seamless transitions.

Posing Catalog

Mastering the art of posing requires expanding one’s knowledge of posing from various angles. Below are the angles Ruffin mentions:

Standing from all sides, including front and back

Kneeling Poses

Lunge Poses

Exposure to various poses in kneeling and lunge positions can help expand creativity for routine composition. Per Ruffin, “If you don’t have many poses in your mind, it’s tough to build something.”

Footwork

Ruffin favors a military-style approach to footwork, which includes pivoting and side turns. He demonstrates this technique with a front double biceps pose transition to a side chest.

Side Chest

To execute a side chest pose moving to the right, follow these steps as outlined by Ruffin:

Stand with feet at hip-width length.

Place weight on the right heel and the left foot

Flex the chest

Side Triceps & Side Chest From a Back Lat Spread

Per Ruffin’s guidance, orient the back to the audience. To transition from a back lat spread to a side triceps pose, follow these steps:

Stand with feet shoulder-width apart

Pivot the right leg (raising the right heel) behind the left leg

Place the hands on the hips

Quarter turn (with the right heel still raised) to face the audience

Take the hands behind the body, showcasing the triceps

[Related: Learn To Lat Spread From 7X Mr. Olympia Phil Heath]

[Related: Men’s Physique Bodybuilder Sadik Hadzovic’s Back-Day Tips for Widespread Lats]

Front Poses

Numerous poses can be achieved from a front shot. Position one’s feet hip-width apart. Elevate the right heel while firmly planting the left foot on the ground. This stance allows for a variety of poses:

The Front Double Biceps

The Archer’s Pose

The Teacup Pose

The Abs Biceps Pose 

[Related: The Evolving History of Bodybuilding Poses]

Side Poses

Ruffin shifts to his left side, elevating his right heel while gently rotating his torso towards the audience. He then executes the following poses,:

Side Chest

Side Triceps

Biceps Pose (Ruffin calls the “Arnold shot”)

Mantis

Old School Side Chest 

[Related: Ryan Terry Teaches Hafthor Björnsson How to Pose Like a Bodybuilder]

Side-to-Side Poses

Ruffin adopts a side-to-side pose to demonstrate a broader spectrum of movement. He focuses on precise footwork to transition between poses, moving fluidly from left to right.

Starting in a right-side pose, driving the right foot to the floor with the left leg behind the heel raised.

Spin 180 degrees to the left, switching the position of the legs (left foot driven into the floor while the right leg is behind with the heel raised), and pose.

These are the following poses Ruffin hits side-to-side: 

Mantis to a Side Chest

Mantis to Arnold Shot (Biceps Pose)

Biceps Pose to Biceps Pose

[Related: Why Mr. Olympia Dorian Yates Thinks the Barbell Row Is the Best Back Exercise]

Wrapping Up

According to the International Federation of Bodybuilding and Fitness (IFBB) Pro League, judges evaluate competitors based on the “total package,” which encompasses a harmonious balance of size, symmetry, and muscularity. Poses showcase these attributes during competitions, with each division requiring specific mandatory poses. 

In the Classic Physique category, where Ruffin competes, the compulsory poses include the Front Double Biceps, Side Chest, Back Double Biceps, Abdominals and Thighs, and Favorite Classic Pose.

More Bodybuilding Content

Ryan Terry’s Chest and Triceps Training for 2024 Men’s Physique Olympia Prep

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73-Year-Old Bodybuilder Vasile Serban Is Shredded & Winning Physique Shows

Featured image: @ruff_diesel on Instagram

The post Learn Bodybuilding Posing Transitions and Footwork From Terrence Ruffin appeared first on BarBend.

For actor and comedian Kevin Hart, age is just a number. Hart, who celebrated his 45th birthday on Jul. 6, 2024, coupled his cake and candles with a birthday post on social media showing off his ripped physique. 

“Fit, 45, and loving it!!!!!!” Hart captioned on Instagram while showing off his impressive physique and six-pack abs. More importantly, though, Hart’s photographer also provided a rundown of some of the entertainer’s go-to strength training exercises. 

[Related: Best Fat Burners for Getting Shredded]

Hart might be downright deadly with a microphone in his hands, but he’s clearly no slouch in the weight room, either. Let’s take a look at some of his go-to gym exercises and teach you how to do them: 

Kevin Hart’s Go-To Upper-Body Exercises

According to an Instagram post by set photographer Art Streiber, Hart threw together the impromptu photo-op at an impressively-furnished weight room packed to the brim with everything he needs to stay in fighting (and filming) shape.

[Hart is] ripped, shredded, and jacked … he’s fit as a fiddle at 45,” said Streiber of Hart. He also shouted out a few of the Borderlands star’s go-to upper-body exercises: 

[Related: Best Whey Protein Powders for Building Muscle]

Shoulder Press

Shoulder pressing is an essential movement pattern for building round, capped deltoids and has plenty of real-world carryover as well. There are plenty of shoulder press variations out there, but we’re particularly fond of the standard barbell shoulder press. 

How To Do It 

Unrack a barbell from a squat or power rack with a narrow, just-outside-shoulder-width grip and hold it in the front rack position.

Inhale and brace your core while ensuring that your elbows are directly under the barbell.

Tense your entire body and push the bar off your collarbones and past your face by tilting your head back and driving the bar straight up.

As the bar passes your head, move it back through while extending your elbows overhead.

Single-Arm Lat Pulldown

Studies show that unilateral, or single-limb, exercises can help identify and remedy muscular imbalances in strength or size. Pro tip: If you’re mismatched from side to side, start with your “weaker” side and only match the reps or weight you use with your stronger arm afterward when doing the single-arm lat pulldown. 

How To Do It

Grab the handle attachment with your non-dominant arm and sit in the seat or onto a weight bench.

Brace your core and then pull the handle by driving your elbow down and back, tucking your upper arm against your torso as you pull.

Pull until your upper arm comes fully in line with your torso. 

Dumbbell Row

We think the dumbbell row is one of the best dumbbell exercises out there. It’s accessible, easy to customize, and is a fantastic back-building movement as well. Here’s how to do it.

How To Do It 

Place a moderate to heavy dumbbell on the floor alongside a weight bench.

Place one knee and the corresponding palm onto the bench, then stick your other leg out behind you like a kickstand.

Ensure that you’re properly bent over in a hinge position with your torso nearly parallel to the floor, then grab the dumbbell with your free hand. 

Row the dumbbell up and back into your hip, keeping your upper arm tucked tightly to your side. Avoid twisting your torso as you row. 

Pull-Up

Pull-ups are a bread-and-butter back exercise, and for good reason. You can do them anywhere and they’re useful for beginners and advanced exercisers alike. If you only do one back exercise, it should probably be a pull-up variation. 

How To Do It 

Hang from a stable bar with a shoulder-width (or slightly wider) overhand grip.

Brace your core and ensure your shoulders are pulled up near your ears; this will stretch out your back muscles.

Ensure that your body is still and not swinging, then pull yourself up to the bar by driving your shoulders down and away from your ears and bending your elbows.

Upright Row

This move targets your shoulders and upper back simultaneously. You may have heard that upright rows can cause shoulder impingement — studies have shown that you can mitigate this risk factor by not elevating your arms higher than a 90-degree angle relative to your torso. (1) Here’s how to do this one safely: 

How To Do It

Stand upright with your feet under your hips while holding a barbell, EZ-curl bar, or dumbbells down in front of your waist. 

Brace your core and row the weights vertically by bending your elbows and driving them upward so the weight(s) travels just in front of your torso. 

Lift until your arms are at a 90-degree angle to your torso, or parallel to the ground. 

Benefits of Strength Training After 40 

There’s plenty of persistent misinformation surrounding strength training, but word is spreading quickly — lifting weights isn’t just for athletes or aesthetics. Hitting the iron is one of the best things you can do to retain your health and improve your quality of life, especially after 40. 

Studies show that people begin to lose skeletal muscle mass around middle age. (2)

Resistance training protocols have been shown to mitigate age-related muscle loss and improve various performance metrics as well. (3)

[Related: Best Pre-Workout Supplements for Beginners]

You don’t need to spend hours per week slaving away in the weight room, either. A 2017 study published in the journal Sports Medicine  on weight-lifting workout volumes (4) noted that just 1 to 4 sets per muscle group, per week, are more than enough to build muscle and strength — if they’re done with high effort. This is especially true for beginners who don’t have years of lifting experience under their belts already. 

Hart is set to appear as Roland in Lionsgate’s Borderlands adaptation, which hits theaters in the U.S. on Aug. 9, 2024. 

More Like This on BarBend

How To Do High Knees To Burn Calories

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How Sylvester Stallone Ignited Hollywood’s Body Transformation Craze

References

Kolber, M. J., Cheatham, S. W., Salamh, P. A., & Hanney, W. J. (2014). Characteristics of shoulder impingement in the recreational weight-training population. Journal of strength and conditioning research, 28(4), 1081–1089. 

Delmonico MJ, Beck DT. The Current Understanding of Sarcopenia: Emerging Tools and Interventional Possibilities. Am J Lifestyle Med. 2016 Jul 7;11(2):167-181. doi: 10.1177/1559827615594343. PMID: 30202329; PMCID: PMC6125026.

Yoo SZ, No MH, Heo JW, Park DH, Kang JH, Kim SH, Kwak HB. Role of exercise in age-related sarcopenia. J Exerc Rehabil. 2018 Aug 24;14(4):551-558. doi: 10.12965/jer.1836268.134. PMID: 30276173; PMCID: PMC6165967.

Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(12), 2585–2601.

Featured Image: @kevinhart4real / Instagram

The post The Upper-Body Exercises Kevin Hart Uses To Stay Ripped at Age 45  appeared first on BarBend.

Australian super heavyweight powerlifter Natalie Laalaai has the biggest deadlift of any drug-tested woman in the world across all equipment types. She also broke the world record twice at the 2024 International Powerlifting Federation (IPF) Classic World Championships (CWC) in Druskininkai, Lithuania, pulling it to 273 kilograms in the +84KG class.

Laalaai did not rest on her laurels for long. Two weeks later, she returned home to Australia and maxed out her deadlift, loading a gargantuan 280 kilograms. She shared the results on her Instagram page, which can be seen below:

Laalaai set up in a conventional stance, with foot placement inside her grip. She took the barbell in a double overhand grip but switched her right hand to an undergrip. No doubt this is to ensure correct hand placement on the bar.

Once Laalaai began to pull, the bar moved well from the floor but slowed dramatically at lockout. This is fairly typical for conventional deadlifts, but Laalaai was patient and disallowed her form from deteriorating.

A temptation in this situation is to lean back to achieve lockout, which often unlocks the knees. Laalaai did not succumb; she kept stretching up and, inch by inch, got her shoulders back and hips through. Lockout may have been slow, but she got there in the end.

This deadlift, if replicated in competition, would list Laalaai in the top 10 female deadlifts in the world, regardless of testing status — a remarkable achievement for a tested lifter.

Since her first appearance on the international platform at the 2023 CWC in Malta, Laalaai has added 15.5 kilograms to the IPF deadlift world record in the +84KG class that had stood since 2019.

Who Else?

Laalaai is not the only one that has this record in her sights. At the 2024 CWC, Canada’s Brittany Schlater deadlifted 269.5 kilograms to break the record, only to see Laalaai exceed it immediately afterward.

However, Schlater had loaded the exact weight she needed to take the silver medal from Alexis Jones on body weight and seemed to have capacity in reserve. It will be some time before Laalaai and Schlater meet on the platform again, but it could be a deadlift battle to remember.

More Powerlifting Content

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Featured Image: @natbubs on Instagram

The post Natalie Laalaai (84+KG) Raw Deadlifts 7 Kilograms Over IPF World Record In Training appeared first on BarBend.

Cauliflower has become a superstar in the kitchen, and it’s easy to see why. 

This incredibly versatile vegetable can transform into rice, pizza crust, and even steaks! But today, we’re keeping it simple and letting cauliflower shine on its own. 

This slow cooker whole cauliflower recipe is not only easy but also packed with flavor and nutrients. 

With a few key ingredients like butter, sage, lemon, and Parmesan, you’ll have a delicious dish that stands out.

Health Benefits of Cauliflower

Before diving into the recipe, let’s talk about why cauliflower is so great for you. This cruciferous vegetable is a powerhouse of nutrition. 

It’s high in vitamins C and K, packed with fiber, and loaded with antioxidants. These nutrients contribute to heart health, reduce inflammation, and support digestion. 

Garlic, sage, lemon, and Parmesan cheese aren’t just for flavor—they add their own health benefits too! Garlic boosts the immune system, sage has anti-inflammatory properties, lemon is rich in vitamin C, and Parmesan adds a dose of protein and calcium.

Ingredients

To make this delectable dish, you’ll need:

1 large whole cauliflower

4 cloves garlic, minced

4 tablespoons melted butter

1 tablespoon finely chopped sage

1 lemon, juiced and zested

1½ teaspoons salt

½ teaspoon pepper

¾ cup powdered Parmesan cheese

2 tablespoons finely chopped fresh parsley

Preparation Steps

Prep the Cauliflower: If your cauliflower still has greens attached at the bottom, leave them on. Place the whole cauliflower in your slow cooker.

Make the Butter Mixture: In a small bowl, combine the minced garlic, melted butter, chopped sage, and lemon zest. Pour this savory mixture over the cauliflower, using your fingers to rub it in and ensure the cauliflower is well-coated.

Season: Evenly sprinkle the salt, pepper, and powdered Parmesan cheese over the cauliflower. The Parmesan will form a delicious crust as it cooks.

Add Lemon Juice: Pour the lemon juice around the cauliflower in the slow cooker (not on top) to infuse the dish with bright, tangy flavor.

Cook: Cover and cook on low for 5 hours or on high for 3 hours and 30 minutes. The cauliflower will slowly roast and steam to perfect tenderness.

Finish: Carefully remove the cauliflower from the slow cooker. Add the chopped parsley to the cooking liquid left in the pot and mix well.

Serve: Slice the cauliflower into servings and drizzle the parsley-infused sauce over the top.

Serving Suggestions

This whole cauliflower dish pairs wonderfully with grilled chicken or fish. However, it’s flavorful enough to be the star of the show on its own. 

Present it as a stunning centerpiece on your dinner table and watch as everyone digs in!

Pro Tips

Don’t Waste the Greens: The greens on your cauliflower are not only edible but also delicious! They add a unique texture and flavor to the dish.

Maximize Flavor: For an extra burst of freshness, add a squeeze of lemon juice just before serving.

Variations and Additions

Customize this recipe to suit your taste:

Herb Swap: Try using thyme, rosemary, or dill instead of sage.

Add Crunch: Sprinkle toasted almonds or pine nuts over the top before serving.

Spice It Up: Add a dash of chili flakes to the butter mixture for a bit of heat.

Frequently Asked Questions (FAQs)

Can I use frozen cauliflower? Yes, but fresh cauliflower will yield the best texture and flavor. If using frozen, thaw it completely and adjust the cooking time as needed.

How do I store leftovers? Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to maintain the cauliflower’s texture.

Can I prepare this in advance? Absolutely! You can prep the cauliflower and butter mixture the night before. Store them separately in the fridge, then assemble and cook the next day.

What if I don’t have a slow cooker? You can roast the cauliflower in the oven. Place it in a covered baking dish and bake at 350°F for about 1.5 to 2 hours, or until tender.

This slow cooker whole cauliflower recipe is more than just a meal—it’s a celebration of healthy, delicious food made easy. Enjoy!

Competitive bodybuilders strategically alternate between bulking and cutting cycles depending on whether in the off-season or prep for a contest. Bulking prioritizes muscle mass gain via a calorie surplus and rigorous strength training. Conversely, cutting emphasizes shedding fat while preserving muscle, typically through a calorie deficit and increased cardio. 

On June 30, 2024, Classic Physique bodybuilder Urs Kalecinski published a video on his YouTube channel announcing the launch of his 2024 Olympia campaign with an arm and shoulder workout 16 weeks out of the competition.

Urs Kalecinski’s 2024 Olympia Arm & Shoulder Workout

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

Cable Cross-Body Triceps Extension

Lying Cable Biceps Curl

Seated Overhead Cable Triceps Extension

Low Pulley Dual Cable Curl

JM Press

Single-Arm Preacher Curl

Superset — Cable Rear Delt Flyes & Lying Cable Lateral Raises

Check out the full video below:

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

1. Cable Cross-Body Triceps Extension

Kalecinski used a functional trainer with the pulleys pinned at the highest setting. He grabbed the right cable with his left hand and vice versa. He positioned his hands in front of his chest at the starting position. 

Maintaining a slight forward lean and keeping the upper arms pinned, Kalecinski fully extended the elbows. 

2 & 3. Lying Cable Biceps Curl & Low Pulley Dual Cable Curl

Kalecinski picked up lying cable curls from veteran bodybuilder Markus Ruhl, who attributed his 24-inch arms to this exercise. It involves performing biceps curls while lying supine on a flat bench with the pulley positioned at the highest setting.

Kalecinski set a utility bench in the center of a functional trainer for the low pulley curls, facing away from the machine. He maintained his elbows behind the midline throughout.

These exercises place the most tension on the biceps brachii in the fully stretched position, maximizing muscle stimulation and growth. (1)

4. Seated Overhead Cable Triceps Extension

Kalecinski prioritized a full range of motion (ROM), ensuring his elbows reached full flexion at the bottom and full extension at the top. He employed slow eccentrics with a pause in the bottom position to increase the time under tension (TUT) and maximize triceps muscle stimulation.

A European Journal of Applied Physiology study found that eccentric-only training led to similar increases in muscle strength and thickness as concentric-eccentric training, even with half the training volume. This suggests that eccentrics play a significant role in hypertrophy. (2)

5. JM Press

The JM press combines the French press and a close-grip bench press so Kalecinski can effectively target the triceps without much weight, minimizing the load on his elbows and avoiding unnecessary strain.

Kalecinski lay on a flat bench and grabbed the barbell with a shoulder-wide grip. He lowered the bar to his forehead slowly, followed by an explosive elbow extension to achieve a sharp triceps contraction. 

6. Single-Arm Machine Preacher Curl

Unilateral exercises are incredibly effective for identifying and correcting strength and muscle imbalances. Kalecinski externally rotates the wrist during the concentric and pauses in the fully shortened position.

7 & 8. Superset — Cable Rear Delt Flyes & Lying Cable Lateral Raises

While performing seated cable rear delt flyes, Kalecinski retracts and depresses the scapula during concentrics and protracts them during eccentrics. After reaching mechanical failure, Kalecinski performed lengthened partials to maximize posterior deltoid stimulation. 

Kalecinski transitioned to lying lateral raises to target the medial deltoids. He used wrist cuffs to eliminate grip fatigue and a cross-body setup to work the side delts through their full ROM.

Zoned In

Kalecinski will limit his social media activity as the 2024 Olympia nears. Throughout this preparation, he aims to cultivate a calmer mindset, acknowledging that past anxieties over weekly progress led to elevated cortisol levels.

Kalecinski’s bronze medal finish at the 2023 Olympia earned him a direct qualification for the show’s 60th anniversary on Oct. 10-13, 2024, in Las Vegas, NV. While the reigning champion Chris Bumstead is the favorite to win his sixth-consecutive Classic Physique Olympia title, Bumstead will face fierce competition from a formidable lineup including Kalecinski, Ramon Rocha Queiroz, and reigning Arnold Classic Physique champion Wesley Vissers.

More Bodybuilding Content

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

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

The 20 Best (and Worst) Quad Exercises, Ranked by Bodybuilder Jeff Nippard

References

Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sports science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

Sato, S., Yoshida, R., Murakoshi, F., Sasaki, Y., Yahata, K., Kasahara, K., Nunes, J. P., Nosaka, K., & Nakamura, M. (2022). Comparison between concentric-only, eccentric-only, and concentric-eccentric resistance training of the elbow flexors for their effects on muscle strength and hypertrophy. European journal of applied physiology, 122(12), 2607–2614. https://doi.org/10.1007/s00421-022-05035-w

Featured Image: @the.miraclebear on Instagram

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Jeremy Ethier recently released a new video on his YouTube channel, delving into the booming supplement industry. 

With the market soaring to nearly $400 billion, discerning effective supplements from scams has never been more crucial. 

Jeremy’s video aims to cut through the noise, comparing popular supplement claims against real scientific data. 

Here, we summarize his findings, starting with one of the most talked-about supplements: creatine.

Creatine: Popular but Misunderstood

Introduction to Creatine

Creatine has seen a surge in popularity, with Americans consuming over 4 million kilograms each year. 

However, not everyone benefits from creatine supplementation. Up to 30% of people naturally have high levels of creatine, which means about one in four individuals won’t notice significant performance improvements.

The Creatine Scam

In 2022, researchers analyzed 175 of the most expensive creatine supplements available on Amazon. 

Shockingly, they found that 88% of these products had little to no evidence backing their bold claims.

Case Study: Creatine Ethyl Ester from Walmart

Take, for instance, the creatine ethyl ester sold at Walmart. This product claims to be highly soluble and bioavailable, promising noticeable results from the first dose. 

However, these assertions are misleading. Research from 2008 found that creatine ethyl ester was less effective than standard creatine monohydrate.

Moreover, the product’s claim that it penetrates muscle directly and provides 30 to 40 times more functional creatine is unfounded. 

Creatine takes 1 to 4 weeks to build up in muscles, and these inflated promises are part of a broader issue: many companies aren’t required to validate their claims through studies. 

Only 8% of the expensive creatine supplements in the Amazon study had undergone third-party lab testing for quality.

Consumer Advice

To avoid being scammed, look for creatine monohydrate that has been third-party tested. It’s not only the safest and most effective form but also the most affordable. 

When used correctly, creatine monohydrate offers numerous benefits.

BCAAs: A Staple or a Scam?

Introduction to BCAAs

BCAAs, or branched-chain amino acids, are often marketed for muscle growth and recovery. 

Despite their popularity, research dating back to 1990 suggests that BCAAs might hinder muscle protein synthesis.

Misleading Marketing

Amino acids are the building blocks of protein, and you naturally get them from foods like meat, eggs, dairy, beans, and nuts. 

BCAAs include only three of these amino acids: leucine, isoleucine, and valine. 

Research indicates that an excess of BCAAs can block other amino acids, potentially impairing muscle recovery and growth.

Consumer Advice

Instead of BCAAs, consider essential amino acids (EAAs), which include nine vital amino acids. 

However, the best approach is maintaining a protein-rich diet. Proper nutrition and expert coaching are more effective than relying on supplements.

Watch the Full Video:

Greens Powders: Health Miracle or Marketing Myth?

Introduction to Greens Powders

Greens powders are marketed as a convenient way to consume fruits and vegetables. A prime example is Athletic Greens, which claims to boost energy, immune function, and digestion.

The Reality

Despite these claims, there is minimal evidence supporting the benefits of greens powders. 

Labels often list many ingredients together, obscuring the actual amounts of each. This practice makes it difficult to determine if you’re getting effective doses.

Comparison with Multivitamins

Comparing Athletic Greens to a standard multivitamin reveals that while greens powders may contain impressive amounts of some vitamins, they often lack others. 

A multivitamin can provide a more balanced nutrient profile at a lower cost.

Consumer Advice

Greens powders should not replace real fruits and vegetables. Whole foods offer proven health benefits that supplements can’t match. 

If you find eating enough fruits and vegetables challenging, consider a multivitamin as a more cost-effective alternative.

Conclusion

Jeremy Ethier’s video sheds light on the truth behind popular supplements. 

Creatine monohydrate stands out as a safe, effective choice, while BCAAs and greens powders often fall short of their promises. 

Focus on well-researched supplements, maintain proper nutrition, and seek expert guidance for the best results in your health and fitness journey.