Why Connected Fitness Is a Must for Fitness Franchise Brands in 2024

Offering a connected fitness experience that spans equipment, coaching and entertainment gives franchise brands an edge when it comes to attracting, engaging and retaining members, according to Echelon

Having supplied thousands of locations as a leading manufacturer of smart fitness equipment and best-in-class workout content, Echelon is all in on the power of connected fitness for franchise brands.

Last month at IHRSA, the brand unveiled its newest line of workout machinery, spanning both cardio and strength training, designed to bring next-level connected fitness solutions to facilities. Notable pieces of equipment included the Strength Pro, Slatted Treadmill, Stair Climber Pro and Suspension Trainer, just to name a few. Echelon’s connected fitness solutions also include workout and entertainment content, and robust software.  

The recent unveiling is just one of the many steps Echelon has taken to establish itself as an industry stalwart in the connected fitness space, including in the booming franchise industry. 

“We’ve introduced arguably the most robust platform of commercial connected fitness modalities in the industry,” said John Sweeney, Echelon VP of Commercial Sales. “We have options in virtually every category including cardio deck, functional area, strength training and group fitness. We’re handing out a significant competitive advantage for franchisees with respect to providing the fitness content and motivation that their members desire at their convenience.”

John Sweeney (credit: Echelon)

Why Franchises Need a Connected Experience

Some time ago, Echelon noticed franchise brands developing a more specific and thought-out way of seeking out equipment suppliers. Even with ample locations to provide for, brands have become more selective than ever due to the saturated market. 

“We’ve seen franchise organizations become more sophisticated in how they choose their vendor partners,” said Sweeney. “It’s no longer a matter of a one-stop-shop purchasing from a single vendor. Franchisors are now choosing multiple vendors who provide competitive advantages within particular areas of the clubs that they outfit.”

Acknowledging the need for a more complete, connected array of merchandise to meet this higher quality-asking price, Echelon launched its multimedia coaching platform. The feature essentially gives gym members a virtual trainer accessible through coach text, video messaging and live calls. It provides personalized workouts and nutrition guidance to help individuals reach their goals.  

“Franchisees moving forward without Echelon are missing out on the opportunity to leverage our game-changing multimedia coaching platform, which combines our growing and evolving software/content, with our robust mechanical designs which provide an awesome competitive advantage in the marketplace,” Sweeney said. “This can be positioned as added value to a base membership or included with an upgraded membership.”

“With fitness franchises, we know that it’s all about our coaching, content and community,” Sweeney added. “We support our partners in attracting, engaging and retaining members. The Echelon connected commercial experience checks all those boxes.”

credit: Echelon

Echelon also helps its partners engaged in franchising go right where many go wrong from a big-picture standpoint. This comes naturally with the brand’s connected fitness equipment, which builds a sense of camaraderie over time among a gym’s users and staff, leading to additional benefits. 

“Fitness franchisees tend to focus on membership sales and personal training revenue and overlook retention,” noted Sweeney. “Echelon’s ability to connect franchisee members with coaching, content and community both live and on-demand boosts member engagement, goal achievement and virtual accountability which translates to enhanced retention.”

Connected Fitness as a 24/7 Solution 

Echelon views the need for gyms to operate around the clock as a key upcoming trend for the fitness and wellness industry. Smart equipment will help users stay afloat amid that wave, as it allows members to train whenever they want, whether or not there’s a trainer on-site.

“Fitness Franchises will continue to grow, especially 24-hour access scenarios,” said Sweeney. “Our live and on-demand coaching platform is the perfect fit for that.”

Echelon supplies connected fitness equipment to meet gyms’ needs for an always-open solution. Such efforts are already in motion with Workout Anytime, a rapidly growing Georgia-based fitness franchise. 

“We’re very excited to be working with the Workout Anytime franchise organization providing commercial connected rowers and studio cycles,” Sweeney said. “We’re also currently discussing introducing our Strength Pro digital strength training ecosystem which features an on-demand multimedia movement library, dozens of curated coached workouts and the ability to create and save member’s personal workouts.”

It’s a well-timed pursuit by the brand. Strength training remains one of the fitness industry’s hottest workout modalities. Making it available 24/7 will successfully feed the community’s ever-growing appetite.

The post Why Connected Fitness Is a Must for Fitness Franchise Brands in 2024 appeared first on Athletech News.

Luke Stoltman Wins 2024 Europe’s Strongest Man

The 2024 Europe’s Strongest Man (ESM) occurred on April 13, 2024. Twelve of the top strongmen in Europe vied for dominance in front of a sold-out crowd at the First Direct Arena in Leeds, UK.

After five grueling events, including the Nicol Stones, Car Walk, Deadlift Ladder, Viking Press, and Atlas Stones, the heat on the stones between Luke Stoltman and Aivars Šmaukstelis decided the top of the podium. Stoltman emerged victorious, reclaiming the ESM title by a single point over Šmaukstelis.

Oleksii Novikov, despite injury, finished in third place overall. The final standings are below:

2024 Europe’s Strongest Man Results

Luke Stoltman — 44 points

Aivars Šmaukstelis — 43 points

Oleksii Novikov — 40 points

Ondřej Fojtů — 38 points

Shane Flowers — 36.5 points

Nicolas Cambi — 35 points

Pavlo Kordiayaka — 33 points

Pa O’Dwyer — 33 points

Rauno Heinla — 33 points

Gavin Bilton — 21.5 points

Frederik Johansson — 17 points

Konstantine Janashia — 10 points

[Related: Learn How to Program for Strength With Laurence Shahlaei and Mitchell Hooper]

[Related: What Is Hysterical Strength? Mitchell Hooper Breaks Down Sports Psychology]

Event 1 — Nicol Stones

The first event was the Nicol Stones carry, in which the competitors had to lift and carry two awkward, mismatched stones of different weights as far as possible.

Relative newcomer Ondřej Fojtů of Czechia opened the show and set an incredible benchmark that was only eight meters short of the world record. No one could match his performance.

Ondřej Fojtů — 24.15 meters

Shane Flowers — 22.62 meters

Aivars Šmaukstelis — 20.00 meters

Luke Stoltman — 20.00 meters

Pavlo Kordiayaka — 17.15 meters

Pa O’Dwyer — 16.91 meters

Frederik Johansson — 14.63 meters

Rauno Heinla — 14.13 meters

Nicolas Cambi — 13.93 meters

Oleksii Novikov — 13.00 meters

Gavin Bilton — 12.64 meters

Konstantine Janashia — 10.21 meters

Event 2 — Car Walk

The Car Walk is iconic in strongman competition. The modified car body weighs a colossal 450 kilograms and challenges each strongman’s midline to keep the frame steady.

The top four athletes in this event finished within 0.6 seconds of each other. Stoltman scored the win to move into the overall lead. Italy’s Nicolas Cambi was .44 seconds behind Stoltman — stellar for his first Giants Live debut.

Luke Stoltman — 16.13 seconds

Nicolas Cambi — 16.57 seconds

Oleksii Novikov — 16.67 seconds

Pavlo Kordiayaka — 16.73 seconds

Konstantine Janashia — 22.38 seconds

Aivars Šmaukstelis — 24.33 seconsd

Ondřej Fojtů — 26.09 seconds

Pa O’Dwyer — 27.69 seconds

Rauno Heinla — 29.16 seconds

Gavin Bilton — 32.16 seconds

Shane Flowers — 41.54 seconds

Frederik Johansson — 48.10 seconds

Event 3 — Deadlift Ladder

The deadlift ladder event challenged the strongmen to lift five barbells with successively heavier weight — starting at 300 kilograms and maxing out at 380 kilograms. Unfortunately, this event took Konstantine Janashia out of the contest. He injured his hand on the thin metal rings of the Nicol Stones, and after only two deadlifts, he withdrew from the competition.

Only four men locked out all five deadlifts. Renowned deadlifter Rauno Heinla beat the rest of the pack by six seconds. This narrowed the overall field considerably; only one and a half points separated out the top four with Stoltman on top by a half-point over Novikov.

Rauno Heinla — 5 in 41.28 seconds

Oleksii Novikov — 5 in 47.91 seconds

Frederik Johansson — 5 in 50.60 seconds

Pa O’Dwyer — 5 in 61.35 seconds

Nicolas Cambi — 4 in 30.02 seconds

Aivars Šmaukstelis — 4 in 31.65 seconds

Shane Flowers — 4 in 31.73 seconds

Gavin Bilton — 4 in 32.77 seconds

Ondřej Fojtů — 4 in 35.23 seconds

Luke Stoltman — 4 in 52.76 seconds

Pavlo Kordiayaka — 4 in 62.53 seconds

Konstantine Janashia — 2 in 22.90 seconds

Event 4 — Viking Press

Misfortunate hit Sweden’s Fredrik Joansson on his Giants Live debut. As he was unracking the viking press, he suffered a knee injury that took him out of the remainder of the contest. 

Fojtů showed well here, winning the event with 16 reps of the huge logs. This pulled him up to second place, only a single point behind the leader, Novikov, with Stoltman half a point further back. With Skaukstelis trailing Stoltman by one point and Cambi another half a point back, any one of five men were in a position to take the overall win.

Ondřej Fojtů — 16 reps

Oleksii Novikov — 14 reps

Luke Stoltman — 13 reps (T-third)

Aivars Šmaukstelis — 13 reps (T-third)

Nicolas Cambi — 13 reps (T-third)

Pavlo Kordiayaka — 12 reps

Shane Flowers — 11 reps (T-seventh)

Gavin Bilton — 11 reps (T-seventh)

Pa O’Dwyer — 8 reps

Rauno Heinla — 6 reps

Frederik Johanssonno lift

Konstantine Janashia — withdrew

Event 5 – Atlas Stones

With five strongmen in contention for the title, it came down to the Atlas Stones to decide the victor. Flowers went in the second heat, setting a blistering time of 18.53 seconds for all five stones.

The fourth heat was between Stoltman and Šmaukstelis, and they were well matched. They loaded the first three stones in tandem. Stoltman moved ahead on the fourth stone, but Šmaukstelis picked up the pace to make it a dead heat on the fifth stone.

The rules state both their hands off the stone stop the clock, but it was too close to call, even after the judges reviewed the footage frame by frame. Stoltman and Šmaukstelis scored the exact same time: 18.58 seconds, only .05 seconds behind Flowers.

The final round was Fojtů and Novikov, but Novikov tore his biceps on the final stone and couldn’t finish the run, an unfortunate close to the competition.

Shane Flowers — 5 in 18.53 seconds

Aivars Šmaukstelis — 5 in 18.58 seconds (T-second)

Luke Stoltman — 5 in 18.58 seconds (T-second)

Rauno Heinla — 5 in 24.60 seconds

Pa O’Dwyer — 5 in 27.04 seconds

Pavlo Kordiayaka — 5 in 27.52 seconds

Gavin Bilton — 5 in 39.53 seconds

Oleksii Novikov — 4 in 21.07 seconds

Ondřej Fojtů — 4 in 21.32 seconds

Nicolas Cambi — 4 in 32.78 seconds

With the 2024 World’s Strongest Man (WSM only a couple of weeks away, these elite strongmen have little time to recover and will be back in action soon. We’ll see if Novikov’s injury is damaging enough to cause him to withdraw from the 2024 WSM, as Mateusz Kieliszkowski and Martins Licis have already done.

Featured image: @giantslivestrongman on Instagram

The post Luke Stoltman Wins 2024 Europe’s Strongest Man appeared first on BarBend.

2024 Tri-City Classic Pro Bodybuilding Show Results

Columbus, GA, served as host to the 2024 Tri-City Classic Pro bodybuilding show on the weekend of Apr. 13-14, 2024, and three IFBB Pro League divisions were featured – Classic Physique, Men’s Physique, and Figure.

The winners of those divisions were Tomas Adame (Classic Physique), Clarence McSpadden (Men’s Physique), and Megan Sylvester-Cielen (Figure). All three winners are now qualified to compete at the 2024 Olympia Weekend, slated for Oct. 10-13 at Resorts World in Las Vegas, NV.

2024 Tri-City Classic Pro Results

The final standings for all three divisions are below:

Classic Physique

Tomas Adame (United States)

Lucas Gianinni (United States)

Barry Irving (United States)

Stephen Daniels (United States)

Jared Keys (United States)

Anthony Stephens (United States)

Rodrigo Coelho (Brazil)

Olushomo Oni (United States)

Jeshan Fernando (United States)

Loren Fuller (United States)

Men’s Physique

Clarence McSpadden (United States)

Travis Yow (United States)

Hossein Karimi (Iran)

Jacques Lewis (United States)

Michael Augustino (United States)

Dan Ibrahim (United States)

Aristoteles Lima (Brazil)

Bhaben Deori (India)

Danna Chinn (United States)

Figure

Megan Sylvester-Cielen (United Kingdom)

Madison Dinges (United States)

Lisa Saygun (Australia)

Danielle Rose (United States)

Delaney Smallwood (United States)

Semi Kim (South Korea)

Lakeisha Roulhac (United States)

Reem Jaffar (United Kingdom)

Ashley Kelsey (United States)

Brittany Byrum (United States)

Rose Black (Australia)

Jennifer Johnson (United States)

Amanda Frisbee (United States)

Taco Barnes (United States)

Spree Dyess (United States)

Katrina Williams (United States)

The head judge was Becky Clawson.

[Related: What Men’s Open Bodybuilder Michal “Krizo” Križánek Eats to Bulk]

[Related: How 2024 Arnold Classic Champion Wesley Vissers Trains For the Pump]

Classic Physique Winner — Tomas Adame

Adame entered with momentum thanks to finishing third at the 2024 Charlotte Pro show. He left no doubt in the eyes of the judges, rewarding his effort with a perfect score.

Men’s Physique Winner — Clarence McSpadden

McSpadden ranked third at the 2024 Charlotte Pro. He rebounded well to claim the gold in Columbus. This, his third career pro win, qualifies him for his fourth Olympia appearance.

Figure Division Winner — Megan Sylvester-Cielen

As was this show’s apparent theme, the Figure division winner, Sylvester-Cielen, ranked third at the 2024 Charlotte Pro. It was her first career pro win in her second pro show of the season.

Second place was awarded to Madison Dinges and Lisa Saygun rounded out the top three. Saygun was coming off a fourth-place finish at the 2024 Triple O Dynasty show.

More Bodybuilding Content

Edvan Palmeira Wins 2024 Musclecontest Nordeste Pro Men’s Physique Show

Jeremiah Willies Wins 2024 Fitworld Pro Classic Physique Show

Martin Fitzwater Wins 2024 Detroit Pro Bodybuilding Show

Featured Image: @tricityclassic_proam on Instagram 

The post 2024 Tri-City Classic Pro Bodybuilding Show Results appeared first on BarBend.

Edvan Palmeira Wins 2024 Musclecontest Nordeste Pro Men’s Physique Show

The 2024 Musclecontest Nordeste Pro Men’s Physique show was held on April 13, 2024, in Recife, Brazil, and Edvan Palmeira was crowned champion. He defeated seven other contenders to take the title, including late entry Emmanuel Costa, who finished as the runner-up. Vinicius Resende rounded out the top three.

The final finishing order is below, courtesy of the IFBB Pro League:

2024 Musclecontest Nordeste Pro Results

Edvan Palmeira (Brazil)

Emmanuel Costa (Brazil)

Vinicius Resende (Brazil)

Maiki Ono (Brazil)

Gildevan Batista Dos Santos (Brazil)

Gleydston Guto Ribeiro (Brazil)

Jussie Dantas (Brazil)

Tadeu Albuquerque (Brazil)

[Related: What Men’s Open Bodybuilder Michal “Krizo” Križánek Eats to Bulk]

[Related: Opinion: Bodybuilder Samson Dauda Told Sam Sulek He Lifts Too Heavy. Dauda Is Wrong.]

Winner — Edvan Palmeira

Palmeira started 2024 the same way he began 2023: with a win. This was his 2024 season debut. He received a perfect score on the scorecards. Only the pre-judging was scored for this show by the judges. The head judge was Tamer EL Guindy.

This win allows Palmeira to compete at the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024. If he competes, he will try to move past his 11th-place finish in the 2023 Men’s Physique Olympia, won by Ryan Terry.

Second Place — Emmanuel Costa

Costa sought to rebound from a third-place finish at the 2024 Arnold Classic in Columbus, OH. Being a late entry has worked for athletes in the past, but it did not in this case.

The 2023 Sur Pro Cup Chile winner must compete again and score a pro win before Sept. 15, 2024, to advance to the 2024 Olympia.

Third Place — Vinicius Resende

Resende held his own in this event and could leave the stage confidently as the only two athletes who scored better had Olympia experience. There is no word on whether he will enter another show this year, but the second-year pro will be a contender if/when he does.

Other Notes

The 2024 Wasatch Warrior Pro in Salt Lake City, UT, on Saturday, April 20, 2024, is the next Men’s Physique pro show on the road to the 2024 Olympia. The competitor list is expected to be released the week before the show.

Featured image: @musclecontestinternational on Instagram 

The post Edvan Palmeira Wins 2024 Musclecontest Nordeste Pro Men’s Physique Show appeared first on BarBend.

Gym Membership Cancelled: This Man Walked Off a Shocking Number of Pounds

Imagine a former college quarterback turned regular Joe, John Sharkman, who discovered the unassuming power of walking.

At 263 pounds, he was significantly heavier than during his athletic heyday. Without wanting to give up his eating habits or sweat it out at the gym, he turned to a simple, almost mundane activity: walking.

The Experiment

John’s approach was straightforward but disciplined.

He committed to walking 10,000 steps a day and kept his calorie intake around 2,000.

Dubbing this regime the “Health Zone,” he embarked on a four-month experiment without the typical trappings of a fitness overhaul—no restricted diets, no grueling gym sessions.

The result? A remarkable loss of 43 pounds that sparked a collective weight reduction of 105 pounds among his friends.

These results pose a compelling question: Could walking be one of the most effective yet underrated fitness tools available?

Expert Opinions

Jeremy Fernandes, a seasoned nutrition coach and personal trainer, often sees people overlooking the simplicity of walking due to a misconception that fitness must be grueling to be effective. He argues that “a basic program performed consistently can bring you a really long way, much further than going hardcore once in a while.”

Contrastingly, Eren Legend, a celebrity trainer and champion bodybuilder, points out the limitations of walking for achieving certain aesthetic goals. “If you have a pear-shaped body, walking might make you a smaller pear”, he explains, suggesting resistance training as a crucial complement to cardiovascular exercise for those looking to reshape their bodies significantly.

Technology and Fitness Tracking

Amidst the rising popularity of fitness trackers, Whoop stands out by dismissing step counts as a primary metric. Kristen Holmes, a VP at Whoop, advocates for heart rate monitoring over steps to gauge exercise intensity more accurately.

“All steps aren’t created equal,” she notes, underscoring the importance of understanding the quality of physical activity rather than just the quantity.

Conclusion

Walking, often underestimated, might not sculpt you into a bodybuilder or prepare you for a marathon, but it has undeniable benefits for the average person looking to improve their health.

As Sharkman’s journey shows, integrating a regular walking routine into your daily life could be the most sustainable path to fitness. It’s not about achieving movie star abs or athletic prowess; it’s about setting realistic, achievable goals that encourage consistent effort.

In Sharkman’s words: “Changing your life can be as simple as taking a walk.” This unglamorous but steady approach to fitness might just be the key to a healthier life for many.

This story originally appeared on GQ

Jeremiah Willies Wins 2024 Fitworld Pro Classic Physique Show

Jeremiah Willies won the 2024 Fitworld Pro. The Classic Physique show was held on Apr. 13, 2024, in Los Angeles, CA, and it featured 11 IFBB Pro League athletes facing fans and judges. Willies left the stage as champion and is now qualified to compete at the 2024 Olympia Weekend in Las Vegas, NV, on the weekend of Oct. 10-13, 2024.

Eric Brown Jr. finished as the runner-up, and bronze went to Iran’s Zanyar Ghaderpour. The final order of finish is below:

2024 Fitworld Pro Results 

Jeremiah Willies (United States)

Eric Brown Jr. (United States)

Zanyar Ghaderpour (Iran)

Jordan Tripp-Arthur (United States)

Hang Niu (China)

Thomas Connelly (United States)

Jeremy Fontenet (United States)

Kendahl Richmond (United States)

Rashaad Brooks (United States)

Eric Abelon (United States)

Mustafa Khater (Jordan)

The head judge was Patrick Fulgham.

[Related: What Men’s Open Bodybuilder Michal “Krizo” Križánek Eats to Bulk]

[Related: Tour Jujimufu’s Home Gym Worth Half a Million Dollars]

Winner — Jeremiah Willies

This was Willies’ first contest of the 2024 season and his second pro campaign. He starts the year with his first pro victory and Olympia qualification. However, it was a close contest with Brown, as the judges only separated them by a single point.

Nonetheless, the win counts the same, and Willies is going to the 2024 Classic Physique Olympia, where he will compete against five-time defending champion Chris Bumstead.

Second Place — Eric Brown Jr.

Brown’s most recent onstage appearance was at the 2023 Classic Physique Olympia, where he tied for 16th overall. He was also the 2023 champion of this show. He will have to win a different show to qualify for the Olympia this year, but he has until Sept. 15, 2024, to do so.

Third Place — Zanyar Ghaderpour

This was Ghaderpour’s 2024 season debut. The judges unanimously scored him in third place.

Since turning pro in 2021, Ghaderpour has finished in the top three twice but has yet to taste victory in the pro ranks. He showed potential to be in the mix for the title, but only pro show winners advance to the Olympia stage.

Other Notes

The next Classic Physique show on the 2024 calendar is the China Drogan Physique DMS Pro in Changsha, China, on Apr. 28, 2024. No competitor list has yet been released at the time of this article’s publication.

Featured image: @musclecontest on Instagram

The post Jeremiah Willies Wins 2024 Fitworld Pro Classic Physique Show appeared first on BarBend.

Martin Fitzwater Wins 2024 Detroit Pro Bodybuilding Show

Martin Fitzwater is the inaugural Detroit Pro Men’s Open champion. Fitzwater was one of six athletes who competed in the 2024 Detroit Pro show in Dearborn, MI, on April 14, 2024, and he was the last to leave the stage as the winner.

As a result, Fitzwater is now qualified to compete in the 60th edition of the Mr. Olympia contest in Las Vegas, NV, on the weekend of Oct. 10-13, 2024. VItalii Goodvito and Ronald Gordon scored second and third place, respectively. The final standings are below:

2024 Detroit Pro Results

Martin Fitzwater (United States)

Vitalii Goodvito (Brazil)

Ronald Gordon (United States)

Justin Rodriguez (United States)

Gabriel Gariepy (Canada)

Harry Harris (United Kingdom)

[Related: What Men’s Open Bodybuilder Michal “Krizo” Križánek Eats to Bulk]

[Related: Tour Jujimufu’s Home Gym Worth Half a Million Dollars]

Winner — Martin Fitzwater

This is Fitzwater’s first pro victory and Olympia qualification, but it was not easy. He and Goodvito were in a close contest.

Based on the scorecards, FItzwater was only ahead by one point after pre-judging, but he sealed the deal in the evening finals. The head judge for this show was Tyler Manion.

Second Place — Vitalii Goodvito

Goodvito was coming off a third-place finish at the 2024 Arnold South America contest one week before this show. He appeared to be in similar shape but improved a rank. Having two top-three finishes in his first two shows is a big accomplishment. If he chooses to compete again this season, he will likely remain in first callouts.

Third Place — Ronald Gordon

This was Gordon’s 2024 season debut, which comes after a two-year absence from the stage. All the judges had scored him in third place in both rounds. He appeared bigger and leaner here than when he finished 11th at the 2022 Indy Pro.

Other Notes

Fans in attendance were treated to a bonus — guest posing from 2023 Arnold Classic Champion Samson Dauda and fellow IFBB Pro Hunter Labrada.

Awards issued at this contest included Fitzwater receiving the Cedric McMillan award for best poser, Goodvito receiving the Luke Sandoe Most Muscular award, and Gordon receiving the John Meadows Most Shredded honors.

Featured image: @martinfitzh2o on Instagram

The post Martin Fitzwater Wins 2024 Detroit Pro Bodybuilding Show appeared first on BarBend.

What Men’s Open Bodybuilder Michal “Krizo” Križánek Eats to Bulk 

Where one bulking season ends, a dieting phase begins. Slovakian Pro bodybuilder Michal “Krizo” Križánek recently described his mass-building eating regime with viewers of his YouTube channel.

After a decent 2022 competition run, Križánek launched his off-season gains with an aggressive bulking strategy — crushing the scales with his 300-pound physique at one point. However, that was short-lived due to a lack of appetite.

Križánek tried to increase his food intake again, but stomach issues forced him to focus on quality over quantity. The 34-year-old shared his plans to lean out for upcoming pro shows come April 2024. Watch the nine-minute breakdown of Krizo’s bulking plan below:

[Related: Tour Jujimufu’s Home Gym Worth Half a Million Dollars]

While making quick work of his plans to emerge from amateur shows into pro bodybuilding ranks, Križánek’s standout physique generated quite the gossip. He earned IFBB Pro League status in October 2022 with a win at the Amateur Olympia Italy show in Rome.

Shortly after, the 6’1” athlete prevailed at the 2022 EVLS Prague Pro to qualify for his debut at the 2022 Olympia where he placed 12th overall. Then, Križánek’s 2023 Empro Classic victory qualified for the 2023 Mr. Olympia, finishing seventh — an improvement of five ranks.

Meal 1: Breakfast

Križánek’s typically wakes up between 7-8:30 a.m. His day usually starts with five whole eggs (Omelette or scrambled) for their anabolic nutritional profile. He dabbles in a yellowish Slovakian-aged cheese made from skim milk for additional protein. His carb fix comes from 120 grams of oatmeal with 30 grams of honey as a sweetener. 

Meal 2: Pre-Workout Mass Gainer Shake

Liquid calories are a gift from the muscle-building gods, especially when a bodybuilding career depends on it. 

I have it so my stomach isn’t so full.

Križánek relies on the convenience of pre-formulated mass gainer shakes to meet daily nutritional requirements. He aims for 63 grams of protein, 60-70 grams of carbs, and more than 10 grams of fat per serving. 

Protein powder supplements, particularly whey, digest faster than whole meals, which allows for a quicker return to training. Plus, research shows heaps of potential benefits from swigging a protein shake when paired with adequate lifting efforts. (1)

Intra-Workout Drink

Križánek swigs an intra-training beverage, supplying 60 grams of fasting-acting carbohydrates during training sessions. A carb drink restocks the muscles with glycogen (i.e., fuel) and helps prevent performance decline. (2)

Meals 3 and 4: Post-Workout 

Roughly 30 minutes following a workout, Križánek downs another 160 grams of mass gainer. Then an hour later, he eats 250 grams of salmon, 120 grams of cream of rice, and some veggies. 

Meal 5: Proteins

Križánek prefers non-beef meats like chicken breasts or veal; all grilled. Depending on how stuffed he feels, Krizo will opt for rice, potatoes, or protein pudding to accompany his vegetables. 

Meal 6: Meat and plant-based 

Approaching the day’s end, Krizo keeps it light with some chicken or fish with veggies and fruit. This ought to be easier on the stomach as he winds down for the evening and prepares for some shut-eye.

Meal 7: Pre-bedtime and midnight munchies

Before hitting the sack, Krizo delights in a serving of quark — a soft, creamy type of cow’s milk cheese, paired with a protein shake. But if he gets bored of that combo, a mass gainer shake it is!

Križánek doesn’t have a specific eating time before going to sleep. He can doze off straight after a meal and sometimes grabs a midnight snack.

Calorie and Macronutrient Breakdown

Križánek provided the total calories and macronutrients for the entire day, which we listed below. 

Calories: 4500-5000 

Protein: 400-500 grams

Carbs: 400 grams 

Fat: Roughly 100 grams 

I don’t really count fats.

Križánek has his routine down to a T, so neglecting to track his fat intake doesn’t seem to hurt the top-10 Olympia finisher. He doesn’t use apps to count calories, either. Habit is all he needs.

The priority is to have enough protein. That is the base for building muscle.

Križánek doesn’t believe in a high-carb mass-gaining diet. “When I see some people having 1,000 grams of carbs, they must be spending night and day on the toilet”. 

When asked about eating at food joints, Križánek is skeptical about giving outside establishments his hard-earned money. “I usually only get disappointed. Because I’m looking forward to it, spend a ton of money on it. Then if I get some crap food, I feel like crying,” said Križánek. “I’d step on the chef’s head,” the elite athlete jokingly added. We certainly feel his pain. 

Supplements and 5 Liters Of Tea Every Day

The last topic before ending the Q&A, Križánek has a modest supplement regime of vitamin complexmagnesium, and probiotics. For massive pumps, he takes citrulline and arginine before clinging iron.

Križánek drinks at least five liters of tea daily, mainly for the potential cleansing benefits. Krizo hardly drinks plain water. However, he’s not dehydrated since tea is brewed in water. 

What’s Next For Michal Krizo? 

Michal Krizo is expected to return to the competitive stage at the Empro Classic in June 2024, which he won in 2023 to qualify for the Olympia. However, many hope for a head-to-head battle with 2021 Arnold Classic champ Nick Walker at the 2024 New York Pro on May 18, 2024. 

With a win at either, Križánek will punch his ticket to the 2024 Mr. Olympia set for Oct. 10-13, 2024, in Las Vegas, NV. 

Reference

Ambulkar P, Hande P, Tambe B, Vaidya VG, Naik N, Agarwal R, Ganu G. Efficacy and safety assessment of protein supplement – micronutrient fortification in promoting health and wellbeing in healthy adults – a randomized placebo-controlled trial. Transl Clin Pharmacol. 2023 Mar;31(1):13-27. doi: 10.12793/tcp.2023.31.e1. Epub 2023 Mar 2. PMID: 37034123; PMCID: PMC10079511.

Stearns, R. L., Emmanuel, H., Volek, J. S., & Casa, D. J. (2010). Effects of ingesting protein in combination with carbohydrate during exercise on endurance performance: a systematic review with meta-analysis. Journal of strength and conditioning research24(8), 2192–2202. https://doi.org/10.1519/JSC.0b013e3181ddfacf

Featured image: @ifbb_pro_michalkrizokrizanek on Instagram

The post What Men’s Open Bodybuilder Michal “Krizo” Križánek Eats to Bulk  appeared first on BarBend.

Tracy Anderson Opens London Studio Amid Longevity Boom

Anderson’s arrival in the Knightsbridge neighborhood of London marks her seventh studio worldwide and comes as the UK’s capital city embraces wellness and longevity

Fitness pioneer Tracy Anderson has found a home for her first London studio, nestled inside the luxurious walls of Surrenne, an exclusive members-only well-being and longevity-focused club in the Knightsbridge neighborhood.

The dedicated space, exclusive to Surrenne members and hotel guests at The Berkeley and The Emory, spans an entire floor and features the patented Super-G Floor and Iso-Kinetic Band systems, a private locker room and a Tracy Anderson-branded retail area. 

Complementing The Tracy Anderson Studio and her signature body-sculpting method will be Surrenne’s cardio and functional gym, which features equipment from Technogym, Woodway, Peloton and Hydrow along with a multi-functional studio for classes, Hyperice and Hypervolt products, spa treatments and steam rooms.

The new studio across the pond joins the fitness entrepreneur’s portfolio of successful studios in Los Angeles, New York City, the Hamptons and Madrid.

“I’ve always aspired to establish a studio in London, where my work initially gained public recognition while collaborating with notable clients,” Anderson said. “Upon being invited to participate in the Surrenne project, I recognized it as the ideal opportunity to inaugurate a studio alongside other prominent innovators dedicated to science, well-being and longevity. I am thrilled to introduce my Method to both my current clientele in London and a fresh audience through our partnership with Surrenne.”

credit: Tracy Anderson

Embracing Longevity

A fitness expert who counts Gwyneth Paltrow, Jennifer Lopez, Victoria Beckham, Olivia Palermo and more as celebrity clients, Anderson has kicked off 2024 with several new projects that underscore her commitment to longevity and wellness. 

She launched a podcast, “The Longevity Game with Tracy Anderson,” to share meaningful conversations with revolutionaries such as Olympic athletes and scientists, introduced her first activewear line and debuted HeartStone, a set of hand-cut rose quartz free weights that accompanies an app with ten workout sessions. 

A 25-plus-year veteran in the fitness space, Anderson is committed to promoting health and wellness while remaining true to herself and her brand. In an interview earlier this year with The Cut, she said she had turned down four reality shows and described having protein bars in Target as a “low point,” pulling the products because she couldn’t get on board with cutting good ingredients in exchange for a lower price.

“I didn’t build that business, though there was a lot of pressure to do so because there was the potential to make a lot of money there,” she told the publication.

credit: Tracy Anderson

London Calling (for Wellness)

Seeking refuge from New York City’s bustling and, at times, chaotic atmosphere, Big Apple wellness enthusiasts are increasingly flocking to exclusive clubs for rest and rejuvenation. The same is occurring in Los Angeles, as seen with Hume and Remedy Place, a social wellness club that plans to open new clubs in the coming years.

Across the pond, London is experiencing its own wellness boom, with several posh “well-being havens” opening their doors or anticipated to open in the near future.

The HVN, which opened last fall and is also located in the Knightsbridge neighborhood, features an experiential retail space, a pre-treatment forest bathing area, recovery pods, and holistic and aesthetic therapies and treatments. 

The new Mandarin Oriental Mayfair in London is now taking bookings for its “antidote to the fast pace of London life,” which includes spa treatments, a fitness center, a sauna and vitality pools.

While not open yet, Six Senses London also adds to London’s growing well-being landscape, with plans to feature a fitness area, a relaxation room, wellness treatments, a coworking space and an indoor swimming pool.

The post Tracy Anderson Opens London Studio Amid Longevity Boom appeared first on Athletech News.

Opinion: Bodybuilder Samson Dauda Told Sam Sulek He Lifts Too Heavy. Dauda Is Wrong. 

Ever since Sam Sulek started yapping into his webcam on his gym commute in 2023, he’s rapidly become the Internet’s favorite soundboard. Everybody has their take: Sulek is this, Sulek is that. He’s a good influence, he’s a bad influence. He’s comfort food, he’s junk food.

But it was 2023’s Arnold Classic winner and IFBB pro bodybuilder Samson Dauda who recently went viral-ish for his opinion on Sulek’s training style.

During a chest workout at MuscleWorks Gym Orpington shortly after the 2024 Arnold Classic UK, Dauda took a beat to voice his disappointment with Sulek’s ironclad commitment to getting his weights from point “A” to point “B” at any cost. 

[Related: The Best Pre-Workout Supplements for Bodybuilding]

The skinny of Dauda’s argument is that Sulek lifts too heavy to really feel the muscle he’s working, which may inhibit his muscle gain or predispose him to injury. Is he right? No. Well, sort of. 

Samson Dauda’s Take

After spotting Sulek on a set of incline dumbbell bench presses, Dauda’s expression bunched a bit. “Why are you lifting so heavy?” he asked. Their banter revealed two different perspectives on strength training, and why Dauda wasn’t thrilled with how Sulek hits the weights. 

Feeling the Muscle 

By lifting heavy and with a bit of body English on his presses — that’s playing things fast and loose with form, something Sulek is known for — Dauda insisted that Sulek wasn’t “using the muscle [he’s] supposed to be.” 

Here’s the rub. “Feeling” the muscle, as in experiencing physiological sensations associated with muscular contraction like cellular swelling and the accumulation of hydrogen ions, isn’t a prerequisite to training properly. Sensation is not permissive to action. Try doing a five-rep max set of squats and saying with a straight face that you “feel” your quads working the same way you would on the leg extension machine

Credit: @HOSSTILE / YouTube

You can’t. You’ll feel truckloads of tension from head to toe, sure, but you won’t leave the squat rack with a leg pump. Yet, if your quads weren’t firing, you wouldn’t be able to stand up with the bar on your back in the first place. 

Past a certain level of intensity (that is, your proximity to failure or the percentage of your 1-rep max you’re working with), it becomes more and more difficult to maintain a good mind-muscle connection as your nervous system strives to keep everything stable and moving in the right direction. Does that mean Sulek isn’t using his pecs when he presses? 

No; Sulek lowers the weights until his upper arms are parallel to each other, then pushes his arms up and inward. That’s the biomechanical function of the pecs in action. Sulek’s chest is doing its job just fine.

Preventing Injury 

Dauda also remarked that lowering weights with less-than-superb levels of control and patience would harm Sulek in the long run: “You keep pounding it out, and you will cause injury.”

Does Dauda have a study to support his claim? Probably not, but it’s common sense. At the most basic level, acute injuries occur when the tension or torque placed on a structure exceeds its tolerance. That’s true for bones, tendons, ligaments, and muscles, too. An injury can certainly happen during a chest workout taken to the brink. 

Five-time Classic Physique Mr. “O” Chris Bumstead has made similar remarks. Deep into his contest prep diet for the 2023 Olympia, Bumstead noted that he was wary of bouncing his pressing exercises. 

Jerky, abrupt movements with heavy loads are a recipe for disaster for a bodybuilder four or five weeks out from competition when they’re severely nutritionally deprived and training in a fatigued state. 

[Related: Why the Moon Pose Is Banned on Bodybuilding Stages]

Dauda’s concerns, unlike a bodybuilder’s muscles right before a big show, hold water. But when they trained together, Sulek wasn’t in his competitive season. Dauda was, and that may have colored his advice a little. Still, it’s a fair point that Sulek would do well to keep in mind should he one day make a bid for his pro card. 

Maximizing Hypertrophy

“When you contract a muscle as tight as it can go, and you release it, that pushes blood in and breaks down the muscle and causes growth,” Dauda lectured Sulek. He seemed to be getting at the idea that the mind-muscle connection, coupled with vicious contractions and lots of blood flow, heavily influences hypertrophy. Current exercise science literature disagrees. 

Some data show a relationship between “attentional focus strategies” and more muscle growth, but the mechanisms aren’t fully understood, and the data are far from comprehensive. (1

Training for the pump for its own sake may build some muscle, but many experts agree that you should strive to apply as much mechanical tension as is safely possible. (2) Save the pump work for the end of your session. 

It’s becoming increasingly evident that applying tension to a muscle in its lengthened position causes more growth than isolating a peak contraction. (3)

Clinicians are cooling on the relevance of metabolic stress as support grows for mechanical tension being the main driver of hypertrophy. (4

[Opinion: Long-Length Partial Reps Are Overrated for Hypertrophy]

To Dauda’s credit, some studies have shown that high-rep training can generate hypertrophy just fine, even well above 20 reps per set. (5) But overall, the idea that you need to squeeze your pecs as hard as possible and shove blood in there to stimulate growth simply doesn’t mesh with what the lab coats have to say. 

Sam Sulek’s Take

After asking why he lifts so heavy, Dauda received a characteristically uncomplicated answer from the YouTube superstar. “Well, I like it,” — a bonafide Sulekism from a fitness influencer whose claim to fame rides partially on not fussing about too much in the weight room. 

“I don’t think there’s necessarily a limit on the amount of weight you can use,” Sulek continued, cloaked in the confidence of an early-20s gym rat. “But I do think the mechanical tension [of lifting heavy] is a factor.” He’s bang-on in that regard.

To his credit, Dauda mostly agreed. “The muscle doesn’t care about the weight; it cares about the tension you’re putting it through,” he said later. But that’s a distinction without a difference.

More importantly, Sulek gains points for not trying to force a square peg into a round hole, at least while his gym career is in its (relative) infancy. The man likes lifting heavy, and it’s hard to fault him for that. Sulek’s tremendous progress at just 22 years old is owed partially to finding a style of strength training that suits him and soaking himself in it. 

Our Take 

On one hand, Dauda and Sulek are just a pair of meatheads chopping it up in the weight room. Underneath the chit-chat, their conversation offers a glimpse into two different bodybuilding philosophies, both with their own merit. 

Dauda is a living, breathing, competition-winning proof of concept. He’s a damn good bodybuilder and a safe bet for the Sandow someday. What’s worked for him in the past will probably keep working, and physique neophytes would do well to listen to what he has to say

But it’s not his way or the highway, and Sulek’s hard-and-heavy training style, reminiscent of bodybuilding icons like Yates or even Coleman, has plenty of scientific support. Is sage advice from one of today’s top bodybuilders worth considering? Sure. Dauda, though, is playing a different game from the rest of us and is in a different stage of his career than Sulek. 

For now, Sam should do what he’s always done — keep an open mind, don’t be too dogmatic or stuck-up about how you lift weights, but most importantly, find a style of training that lights your fire and stick with it

“Well, I like it,” will get you pretty far in the iron game. 

More BarBend Opinions

Stop Deadlifting if You Want To Build Muscle

Why Weightlifting Sucks to Watch in 2024

Can We Stop Mixing Up the Romanian and Stiff-Leg Deadlifts?

References

Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European journal of sport science, 18(5), 705–712. 

Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872. 

Wolf, Milo & Androulakis-Korakakis, Patroklos & Fisher, James & Schoenfeld, Brad & Steele, James & Wolf, M & Steele,. (2023). Partial Vs Full Range of Motion Resistance Training: A Systematic Review and Meta-Analysis.

Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. 

Ikezoe, T., Kobayashi, T., Nakamura, M., & Ichihashi, N. (2020). Effects of Low-Load, Higher-Repetition vs. High-Load, Lower-Repetition Resistance Training Not Performed to Failure on Muscle Strength, Mass, and Echo Intensity in Healthy Young Men: A Time-Course Study. Journal of strength and conditioning research, 34(12), 3439–3445.

Featured Image: HOSSTILE on YouTube

The post Opinion: Bodybuilder Samson Dauda Told Sam Sulek He Lifts Too Heavy. Dauda Is Wrong.  appeared first on BarBend.