Regarding Rogue Fitness challenges, none scream endurance quite like “The Standard,” which occurred from Dec. 16, 2023, through Jan. 2, 2024. The challenge during the holiday tasked participating athletes to row as many meters as possible in 24 hours.

Athletes could compete as Individuals or on teams of two, three, or four members. Although no cash or other prizes were awarded for this challenge, nor are the results incorporated in the overall Rogue leaderboard, a portion of the proceeds of each signup was given to The Big Fish Foundation, which helps military veterans.

[Related: 2024 TYR Wodapalooza Miami Workouts Revealed]

2024 Rogue Fitness The Standard Challenge Results

Below are The Standard challenge results as of Jan. 3, 2024. The results are subject to change, and this article will be updated accordingly.

Male Athletes (Age 14 & Over)

Brian Chontosh — 256,319 meters

Eric Jude — 241,519 meters

Eduard Shipulin — 240,226 meters

Gabriel El Hanbli — 231,804 meters

Juha Puonti — 224,564 meters

Zhenyu Fedotov — 223,367 meters

Ben Freiberg — 223,356 meters

Rob Lawson — 222,781 meters

Faris Amra — 217,410 meters

Bailey Banta — 209,453 meters

Female Athletes (Age 14 & Over)

Brista Mayfield — 218,225 meters

Karisa Stapp — 200,661 meters

Keri Schmidt — 173,009 meters

Sarah Abercrombie — 164,518 meters

Sammy Chatham — 127,802 meters

Sylvia Christensen — 69,667 meters

Teams of Two

Tyler Creighton — 310,313 meters

Chance McCoy — 277,782 meters

Jenni Orr — 275,104 meters

Eric Miller — 374.659 meters

Andy Pesant — 264,302 meters

Dylan Sevcik — 261, 238 meters

Kris Clever — 260,858 meters

Allie Parelskin — 255,906 meters

Thomas Mayrhofer — 243,728 meters

Crystal Carle — 223,443 meters

Teams of Three

Ben Davidson — 360,909 meters

Brad Demers — 322,588 meters

David Onneken — 314,477 meters

Isaac Barrett — 313,137 meters

Andrew Seat — 312,591 meters

Jordi Gunn — 293,264 meters

Ewan Johnstone — 283,676 meters

Andrew Hunt — 278,070 meters

Charles Allen — 258,411 meters

Carlyn Mayes — 254,600 meters

Teams of Four

Matt Dolan — 366,242 meters

Juha Puonti — 363,575 meters

Nick Fuentes — 361,757 meters

Christopher Pearson — 355,115 meters

Anthony LaBarca — 353,702 meters

Logan McElfresh — 346,510 meters

Tyler Friedl — 342,611 meters

Alex Ferrer — 336,406 meters

Kelcey Canfield — 331,062 meters

Jason Spitzley — 324,430 meters

[Related: Should You Fast In the Morning or Evening?]

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Featured image: @roguefitness on Instagram

The post Rogue Fitness’ “The Standard” Challenge Results appeared first on BarBend.

The 2024 TYR Wodapalooza contest, presented by Loud And Live Sports, is scheduled for Jan. 11-14, 2023, in Bayfront Park in Miami, FL. The three-day competition will feature Individuals, Teams (three members, same sex), and Adaptive athletes.

Individual athletes will compete on Jan. 11-12, 2024. Teams will compete on Jan. 13-14, 2024.

[Related: Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim]

2024 TYR Wodapalooza Miami Workouts

Workouts for Elite Individuals and Teams, including the variations for LatAm, Rx, Open, Teens 13-15/16-18, and Masters 35-39/40-44/45-49/50-54/55-59/60+ were released throughout the last two weeks of December 2023. The workouts for Elite Individuals can be seen below:

Cortadito

For time; 21-15-9 reps of:

Parallel Bar Dips

Hang Power Cleans

Into 15-12-9 reps of:

Shoulder-to-Overhead — Men: 185 pounds | Women: 125 pounds

Bar Muscle-Ups

[Related: Does Training for the Pump Build Muscle?]

Deja Vu

Part A: Three minutes. Part B: Five minutes. Part C: For time (eight-minute time cap). One minute rest between each part.

Assault Row — Men: 25 calories | Women: 20 calories

30 Wall Balls — Men: 20 pounds | Women: 14 pounds

35 Chest-to-Bar Pull-Ups

30 Box Jump Overs — Men: 30-inch box | Women: 24-inch box

25 Dumbbell Snatches — Men: 100 pounds | Women: 70 pounds

This workout will apply two scores:

Total reps across all parts

Time on Part C

[Related: Does Lifting Weights Burn Fat? Here’s What You Need to Know]

Double or Nothin’

For max load; two attempts of the following complex:

One Snatch + One Hang Snatch — 45 seconds on | 45 seconds off

Tiebreaker: Max Overhead Squats

[Related: Is a Calorie Just a Calorie? An RD Weighs In]

Just Bead It

For time:

70 Beaded Double-Unders

30 Dumbbell-Facing Burpees

70 Beaded Double-Unders

20 Dumbbell Thrusters

70 Beaded Double-Unders

10 Dumbbell Burpee Clusters

Men: 60 pounds | Women: 40 pounds

[Related: What Is Barbell Knurling? + Other Barbell Features to Know About]

Bike Race

For time:

Echo Bike — Men: 50 Calories | Women: 40 calories

5K Trail Run

[Related: Do Cold Showers Burn Fat? Everything You Need to Know About Weight Loss and Cold Water Exposure]

Team Workouts

Below are the workouts thus far released for the Teams division:

Worm Fran

For time:

21 Worm Thrusters

Eight Pull-Ups (each)

Seven Chest-to-Bar Pull-Ups (each)

Six Bar Muscle-Ups (each)

15 Worm Thrusters

Six Pull-Ups (each)

Five Chest-to-Bar Pull-Ups (each)

Four Bar Muscle-Ups (each)

Nine Worm Thrusters

Four Pull-Ups (each)

Three Chest-to-Bar Pull-Ups (each)

Two Bar Muscle-Ups (each)

Six Worm Thrusters

Three Pull-Ups (each)

Two Chest-to-Bar Pull-Ups (each)

One Bar Muscle-Up (each)

While one athlete is on the rig performing their reps, the other two are holding the worm.

[Related: Does Protein Powder Cause Acne?]

Uno. Dos. Tres.

For time:

20 Wall Walks

40 Strict Handstand Push-Ups

60 Handstand Push-Ups

One team member holds a handstand, one team member works, and one team member rests.

240 Synchro Double Unders

Two team members work; one team member rests.

60 Deadlifts — Men: 135 pounds | Women: 95 pounds

40 Hang Cleans — Men: 155 pounds | Women: 105 pounds

20 Front Squats — Men: 165 pounds | Women: 115 pounds

All three above movements are performed synchronized.

[Related: What Is Erythritol? Is This Zero-Calorie Sweetener Too Good to Be True?]

The Sandbag Send

For time:

Buy-In — 360-foot Sandbag Carry (120 feet each)

Each athlete performs relay style 9-7-5 reps of:

Sandbag Cleans — Men: 150 pounds | Women: 100 pounds

Sandbag Squats — Men: 150 pounds | Women: 100 pounds

Buy-Out — 360-foot Sandbag Carry (120 feet each)

[Related: How to Do the Nordic Curl to Power Up Your Hamstrings Without Weights]

Worms Can’t Swim

For time:

30 Worm Clean & Jerk

Athlete One — Swim

Athletes Two & Three — 50 Syncro Burpees (over the worm)

20 Worm Clean & Jerk

Athlete Two — Swim

Athletes One & Three — 50 Syncro Burpees (over the worm)

10 Worm Clean & Jerk

Athlete Three — Swim

Athletes One & Two — 50 Syncro Burpees (over the worm)

Five Worm Clean & Jerk

[Related: Thousands of Gym Rats Crashed a Website Trying to Buy This 20-Pound Coffee Mug]

Bike Race

For total combined time:

5K Trail Run

This article will be updated if/when additional workouts are released.

Featured image: @wodapalooza on Instagram

The post 2024 TYR Wodapalooza Miami Workouts Revealed appeared first on BarBend.

Whether your main goal is to pack on muscle or pack more plates onto the bar, you’re likely cramming as much protein as you can into your diet. And while a high-protein diet is a generally safe approach, some gastrointestinal distress isn’t unheard of after all that whey protein powder in your shakes.

Many people take probiotic supplements to improve gut health. Though the idea is to reduce digestive side effects, sometimes certain strains of probiotics themselves may trigger more short-term side effects. Side effects of probiotics are more common in people with gastrointestinal medical conditions but can affect anyone. Here’s what you’ve got to know.

Credit: LightField Studios / Shutterstock

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Are Probiotics?

Understanding probiotics and why people take them starts with understanding bacteria in your gut and a few key terms. (1)

Your gastrointestinal tract contains over 100 trillion microorganisms, which include bacteria, fungi, and viruses. 

A community of microorganisms, also called microbes, is called microbiota. 

The microbiome refers to all the microorganisms and microbiota. You can think of the microbiome as its own organ, which is key to your overall health.

The microbes in your gut can influence your health by affecting your metabolic and immune systems. You want a good diversity of gut bacteria and other microbes within your gut microbiome. More diversity leads to better gut health. 

[Read More: The 10 Best Probiotic Supplements for Women]

Lower diversity of bacteria in the gut has been linked with inflammatory bowel disease (IBD), psoriasis, type 1 and type 2 diabetes, eczema, and Celiac disease. (1)

Your overall diet, certain medications, lifestyle habits, and certain medical conditions can harm your gut microbiota, taking away its diversity. That’s where probiotics come in. (1)

Benefits of Probiotics

Probiotic means “for life” in Greek. Ferdinand Vergin coined the term in 1954, calling probiotics good bacteria. In 1989, the definition became more specific: probiotics are microorganisms that offer health benefits to their host (in this case, humans). (2)

In 2002, the FAO (Food and Agriculture Organization of the United Nations) and the WHO (World Health Organization) settled on its current definition. They state that probiotics are “live strains of strictly selected microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” (2)

There are also prebiotics and synbiotics — a combination of prebiotics and probiotics. All three are types of live bacteria you add to your gastrointestinal tract that can help grow good bacteria in your gut. Combining probiotics and prebiotics into synbiotics may help them survive better. (2)

Credit: Danijela Maksimovic / Shutterstock

[Read More: These Are the Best Prebiotic Foods for Gut Health and Gym Gains]

Research shows many health benefits of probiotics — after all, being “beneficial bacteria” is their definition. (2)

Probiotics can help treat gastrointestinal health conditions, including IBS, inflammatory bowel disease, ulcerative colitis, and Crohn’s disease. (2)

Probiotics influence your immunity and may help boost your immune system. (2)

Certain strains of probiotics may help reduce antibiotic-associated diarrhea (AAD). Four meta-analyses found Saccharomyces boulardii and Lactobacillus rhamnosus GG most helpful in reducing AAD. (3)

A systematic review found certain strains of probiotics could reduce lower gastrointestinal symptoms in people with IBS and prevent antibiotic-associated diarrhea. (4)

Sources of Probiotics

Most of the research-based health benefits of probiotics show they can help people with gastrointestinal medical conditions. They may still be helpful to people without these health conditions to improve their gut health, gut diversity, and immunity.

You can get probiotics from food sources or by taking probiotic supplements.

Probiotic Foods:

Yogurt

Kimchi, sauerkraut, and other fermented foods

Kefir

Kombucha

If you’re taking a probiotic supplement, it’s best to check with a healthcare provider first. Different probiotics are suitable for various health benefits. 

[Read More: Why Probiotics Are Extra Beneficial for Athletes]

Here are the most common bacterial strains you’ll see in probiotic supplements. (1)(2)

Bifidobacterium

Lactobacillus

Lactococcus

Streptococcus

Enterococcus

Saccharomyces boulardii

Acidophilus

What Are the Side Effects of Probiotics?

Certain probiotic products seem to trigger side effects more frequently in people with inflammatory bowel disease. Other people may experience gastrointestinal symptoms, headaches, and allergic reactions.

Gastrointestinal Symptoms

The most common side effects are gastrointestinal symptoms. A systematic review and meta-analysis examined gastrointestinal side effects in people with inflammatory bowel disease taking probiotics. The symptoms were bloating, constipation, gas, abdominal pain, nausea, and soft stools. The symptoms may be short-term and worse when you first start taking probiotics. (5)

Credit: Krakenimages.com / Shutterstock

[Read More: The 7 Best Probiotics for Men]

Another study states that bloating and flatulence are the most common side effects of probiotics and that they otherwise seem to be well-tolerated. (6)

Amines May Cause Headaches

Some probiotic products and foods contain biogenic amines. Amines are substances that can function as neurotransmitters. They’re frequently found in fermented foods, cheese, wine, and the bacterial strains Lactobacillus, Lactococcus, and Enterococcus. (7)(8)

Examples of amines include histamine, tyramine, and phenylethylamine. As a neurotransmitter, amines may increase blood flow from your central nervous system and trigger headaches. Amines may also be responsible for some gastrointestinal side effects and a change in taste. (5)

Histamine May Trigger Allergic Reactions

Histamine is one type of amine found in fermented foods and probiotic products. For some people, consuming amines may increase histamine in their digestive tracts too much. Their bodies may interpret them as allergens and trigger an allergic reaction. It may be similar to a food intolerance. Symptoms can include skin flushing, nausea, abdominal pain, and headaches. (9)(10)

[Read More: 9 Best Greens Powders of 2023, RDN-Approved]

An allergic reaction to probiotics could also occur if someone is allergic to lactose, soy, or gluten. Many probiotic products are considered dairy-based and contain lactose. For lactose-intolerant people, they may experience side effects of bloating, constipation, abdominal pain, or an allergic reaction. (11)

More Side Effects for People With Gastrointestinal Medical Conditions

The primary systematic review and meta-analysis on the side effects of probiotics was on people with inflammatory bowel diseases, including Crohn’s disease and ulcerative colitis. The research suggests that people with these medical conditions may be more susceptible to the side effects of probiotics. (5)

How Many Probiotics Should I Take?

It’s best to check with a healthcare provider for medical advice when taking a new dietary supplement, including a probiotic supplement. 

Probiotic dosage comes in CFUs, which stands for colony-forming units. In the current research, there is no standard minimum amount of CFUs (or microorganisms) to take to get the health benefits of probiotics. Probiotic products should have at least several billion CFUs to be effective. Some consider higher numbers to be better, but more research is needed. (6)

[Read More: Study: A Healthier Gut Could Mean More Muscular Strength]

You can also include probiotic foods like yogurt, sauerkraut, kimchi, and fermented foods in your diet.

Are Probiotics Safe?

Probiotic products are dietary supplements, which do not need to be approved by the U.S. Food and Drug Administration (FDA) to be sold. Some, but not all, probiotic products have been labeled “generally regarded as safe” (GRAS) by the FDA. To be given the GRAS label, the product must be scientifically proven not to cause harm if used as intended. (2)(12)

Before choosing a probiotic supplement, check if the FDA has labeled it as GRAS.

A systematic review of the safety of probiotics states that evidence mostly shows probiotics are safe. However, there are cases where they may cause adverse effects like sepsis, gastrointestinal ischemia, and fungemia. These occurred in people with compromised immune systems, critically ill people in the intensive care unit, and other hospitalized and postoperative patients. (13)

Credit: KucherAV / Shutterstock

[Read More: Here’s Everything Strength Athletes Need to Know About Digestive Enzymes]

Probiotics may also not be safe for infants. Probiotics have caused severe and fatal infections in critically ill and premature infants, and the FDA has warned healthcare providers about this. (14)

In some cases, probiotics may cause infections or antibiotic resistance in immunocompromised people. Some probiotic supplements may not list all the microorganisms and could contain harmful bacteria. (14)

Expect Some Side Effects

Good gut health is more than a trend in the supplement industry. It can influence your digestive, immune, and metabolic systems. One component of good gut health is having a diverse gut microbiome with many different strands of good bacteria. Taking probiotics — in food or supplements — can increase that diversity.

Probiotics may have a few side effects, mostly bloating, constipation, gas, and flatulence. They may also trigger headaches and allergic reactions. Side effects may be short-term and subside after you get used to them. They’re generally considered safe, but immunocompromised people may want to avoid them. 

Frequently Asked Questions

Let’s wrap up with some of your most burning questions.

References

Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179.

Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021.

Guarino A, Guandalini S, Lo Vecchio A. Probiotics for Prevention and Treatment of Diarrhea. J Clin Gastroenterol. 2015 Nov-Dec;49 Suppl 1:S37-45.

Hungin APS, Mitchell CR, Whorwell P, Mulligan C, Cole O, Agréus L, Fracasso P, Lionis C, Mendive J, Philippart de Foy JM, Seifert B, Wensaas KA, Winchester C, de Wit N; European Society for Primary Care Gastroenterology. Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence-based international consensus. Aliment Pharmacol Ther. 2018 Apr;47(8):1054-1070. 

Dore MP, Bibbò S, Fresi G, Bassotti G, Pes GM. Side Effects Associated with Probiotic Use in Adult Patients with Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2019 Dec 2;11(12):2913. 

Williams NT. Probiotics. Am J Health Syst Pharm. 2010 Mar 15;67(6):449-58.

Alvarez, M. A., & Moreno-Arribas, M. V. (2014). The problem of biogenic amines in fermented foods and the use of potential biogenic amine-degrading microorganisms as a solution. Trends in Food Science & Technology, 39(2), 146-155. 

Broadley KJ, Akhtar Anwar M, Herbert AA, Fehler M, Jones EM, Davies WE, Kidd EJ, Ford WR. Effects of dietary amines on the gut and its vasculature. Br J Nutr. 2009 Jun;101(11):1645-52. 

Ortolani C, Pastorello EA. Food allergies and food intolerances. Best Pract Res Clin Gastroenterol. 2006;20(3):467-83.

Nout, M. (2014). Food Technologies: Fermentation. Encyclopedia of Food Safety, 168-177. 

Mattila-Sandholm, T., Myllärinen, P., Crittenden, R., Mogensen, G., Fondén, R., & Saarela, M. (2002). Technological challenges for future probiotic foods. International Dairy Journal, 12(2-3), 173-182. 

Hoffmann DE, Fraser CM, Palumbo F, Ravel J, Rowthorn V, Schwartz J. Probiotics: achieving a better regulatory fit. Food Drug Law J. 2014;69(2):237-72, ii. 

Didari T, Solki S, Mozaffari S, Nikfar S, Abdollahi M. A systematic review of the safety of probiotics. Expert Opin Drug Saf. 2014 Feb;13(2):227-39. 

U.S. Department of Health and Human Services. Probiotics: What You Need To Know. National Center for Complementary and Integrative Health. 

Featured Image: LightField Studios / Shutterstock

The post The Side Effects of Probiotics for Strength Athletes to Look Out For appeared first on BarBend.

Travis Ortmayer is no slouch in the gym. The 42-year-old has had a long, illustrious, strongman career, appearing in elite events over three decades. He has competed at the World’s Strongest Man (WSM) contest on five occasions — he ranked fifth overall three consecutive times from 2008 to 2010 and qualified twice more in 2011 and 2021.

While Ortmayer only competed once in 2023 at the Strongman Champions League (SCL) Holland, according to Strongman Archives, he continues to train heavy in the gym. On Jan. 4, 2024, Ortmayer posted a video of him performing a seated machine row with 270 pounds in each hand.

Before performing his set, Ortmayer expressed how he uses visualization to prime himself for a lift. “Today’s visualization: rowing a Greek trireme and smashing it into a Persian ship… Ramming Speed!!!” This begs the question: does visualization boost performance? The science on the topic suggests it does.

Check out Ortmayer’s set below, followed by a dive into how visualization, also known as motor imagery training, could be the ticket to better lifts:

[Related: 2024 Britain’s Strongest Man Roster Announced]

What is Motor Imagery Training?

According to the Journal of Neural Transmission, “motor imagery is the mental execution of a movement without any overt movement or without any peripheral (muscle) activation.” In simpler terms, imagining yourself performing a movement beforehand can help better execute the movement physically. (1)

Of course, motor imagery training is not a substitute for actual muscular stimulation via resistance training but can serve as “a complementary but relevant technique to improve motor learning.”

Motor imagery leads to the activation of the same brain areas as actual movement.

Motor imagery training can be especially useful during deload weeks or during times of “forced detraining,” such as while recovering from injury. A 2021 randomized control trial in Medicine and Science in Sport and Exercise deemed that “motor imagery practice seems to be a viable tool to maintain and increase physical performance capacity.” (2)

Over a span of six consecutive weeks, study participants in two of three groups performed three motor imagery sessions per week (the third group did not perform motor imagery training). The findings displayed significant improvements in upper and lower limb maximal strength measures.

So, next time you are training for a new PR, try visualizing the movement patterns of the rep before grabbing the barbell.

References

Mulder T. Motor imagery and action observation: cognitive tools for rehabilitation. J Neural Transm (Vienna). 2007;114(10):1265-78. doi: 10.1007/s00702-007-0763-z. Epub 2007 Jun 20. PMID: 17579805; PMCID: PMC2797860.

Dello Iacono, A., Ashcroft, K., & Zubac, D. (2021). Ain’t Just Imagination! Effects of Motor Imagery Training on Strength and Power Performance of Athletes during Detraining. Medicine and science in sports and exercise, 53(11), 2324–2332. https://doi.org/10.1249/MSS.0000000000002706

Featured image: @travis_ortmayer on Instagram

The post Is Visualization Your Ticket to Better Performance? appeared first on BarBend.

CrossFit has a new partner. On Jan. 4, 2024, CrossFit announced that GORUCK has been named as the new apparel and footwear partner of CrossFit and the 2024 CrossFit Games. The partnership is set at three years.

GORUCK produces rucking and tactical training equipment, including weighted vests (Ruck packs), training shoes, various training apparel, and more. Per CrossFit’s press release, GORUCK will “be the presenting sponsor of the 2024 CrossFit for Health Summit, CrossFit’s partner in presenting the CrossFit Open and the CrossFit Games, and the official uniform provider for athletes who qualify for and compete at the Games, scheduled for Aug. 8-11, at Dickies Arena in Fort Worth, Texas.”

As part of the new partnership, GORUCK will “launch a new CrossFit-branded apparel line,” highlighted by GORUCK’s CrossFit shoe, the Ballistic Trainer, designed by GORUCK’s Head of Footwear, Paul Litchfield, inventor of the Reebok Pump. Additionally, GORUCK will “deliver apparel and footwear to all CrossFit Seminar Staff.” CrossFit trainers who hold a Level 1 Trainer Certificate or higher “will have access to exclusive programs, discounts, and other benefits with the brand.”

In an exclusive interview with Morning Chalk Up, CrossFit CEO Don Faul declared GORUCK as CrossFit’s “most important partner” for the 2024 CrossFit season. Notably, the 2024 CrossFit Games does not have a title sponsor at the time of this article’s publication. However, Morning Chalk Up explained that “athletes and spectators can expect GORUCK to have a similar influence on…the Games experience…like Reebok and NOBULL,” the two most recent CrossFit Games title sponsors.

While this partnership between GORUCK and CrossFit is new, GORUCK has had a significant presence throughout recent CrossFit seasons. GORUCK packs have been featured in events at the 2019 CrossFit Games, the 2021 West Coast Classic Semifinal, and the second test of the 2023 Semifinals.

[Related: 4 Takeaways From the 2024 CrossFit Season Competition Rulebook]

About GORUCK

Per the press release, GORUCK was founded in 2008 by former Green Beret Jason McCarthy and his wife, Emily, a former CIA Case Officer working in French-speaking West Africa. It is headquartered in Jacksonville Beach, FL.

The company’s idea was for a “go-bag” that could remain in a vehicle. That evolved into GORUCK’s creation of their original rucksack, the GR1. GORUCK produces rucksacks, footwear, apparel, and ruck plates, among other various training gear.

The first stage of the 2024 CrossFit season, the 2024 CrossFit Open, kicks off on Feb. 29. Registration will go live on Tuesday, Jan. 9.

Featured image: @goruck on Instagram

The post GORUCK Named the Official Apparel and Footwear Partner of CrossFit appeared first on BarBend.

In the eyes of many bodybuilding fans, the 2023 Classic Physique Olympia contest cemented Chris Bumstead as the G.O.A.T. after he claimed his fifth consecutive championship in Orlando, FL on Nov. 4. 

That contest also established runner-up Ramon “Dino” Rocha Queiroz as the clear number two superstar of the division. The 2023 Arnold Classic Physique champion appears to be the only man who can challenge “CBum” for the throne if Bumstead chooses to defend his title again in Las Vegas, NV at the 2024 Olympia Weekend. 

[Read More: Francielle Mattos — Biography, Wellness Olympia Career, and Workouts]

As of January 2024, Queiroz is focused on defending his Arnold title, which he will do on the weekend of Mar. 1-3, 2024 in Columbus, OH. As he trains for that show, his international fanbase is growing and wants to learn more about the man most popularly known as “Ramon Dino.” Here’s a glance at his life and career up to this point.

Early Life

Queiroz was born on Feb. 9, 1995, in Rio Branco, Acre, Brazil. He has been competing in bodybuilding shows since he turned 21 years old, when he first jumped into the South American amateur circuit. 

Ramon Dino became a pro at the 2018 Amateur Olympia Brazil at the age of 23, but he would not compete as a professional for three years after that.

Career

The bodybuilding powerhouse stands at 5 feet, 11 inches tall, and he competes in the range of 225-230 pounds. 

He made his professional debut in 2021 at the Europa Pro, where he finished as the runner-up to Fabian Mayr. He won his first title, the Musclecontest Brazil Pro, that same season before making his Olympia debut in Las Vegas, NV.

The following career history comes from NPC News Online. He’s competed seven times as a professional as of January 2024, and he has two pro wins.

2021

Europa Pro — 2nd

Musclecontest Brazil Pro — 1st

Classic Physique Olympia — 5th

2022

Arnold Classic Physique — 2nd

Classic Physique Olympia — 2nd

2023

Arnold Classic Physique — 1st

Classic Physique Olympia — 2nd

Ramon Dino’s Back Workout

To maximize his potential, Queiroz can’t allow himself to get too big or alter his symmetry, which is the calling card for the Classic Physique division. So, he has to be methodical with his training. While preparing for the 2023 Olympia, he clearly aimed to improve back thickness, which is why he focused a lot of his back training on rows. 

This sample workout was taken from his YouTube channel. The exact sets and reps were not shown, but he appeared to stay in the eight to 15 rep range. If you want to try a sample version of his training, the workout below can serve as your Dino-esque guide.

Bent-Over Row: 3-4 x 8-15

Hammer Strength Row: 3-4 x 8-15 

Lat Pulldown: 3 x 10-15

Machine One-Arm Bent-Over Row: 3 x 10-15 

Weighted Hyperextension: 3 x 15*

*Upon failure, let go of the weight and perform more reps until you reach failure again.

[Read More: Courtney King — Career, Bikini Olympia Win, and Biography]

As for his nutrition and prep for contests, Queiroz works under the guidance of coach and nutritionist Chris Aceto, who has worked with many victors over the years, including former Mr. Olympia winners Jay Cutler and Shawn Rhoden.

Social Media

Like many of bodybuilding’s most popular athletes, Queiroz is active on social media. He has over 5.5 million followers on Instagram, over 600,000 followers on TikTok, 526,000 followers on Threads, and his YouTube channel boasts over 540,000 subscribers. 

He hasn’t posted a new video on YouTube since November 2023, but he’s regularly active on all his other outlets, promoting brands and sharing posts about his wife and children.

Business Ventures

Queiroz’s popularity has been attractive to sponsors and businesses, which is why he’s an active spokesperson for numerous brands. His supplement sponsor is Max Titanium, which is based in his home country of Brazil. He also works with Dr. Peanut and Mith Official Clothing. Queiroz is a coach and works with clients both for competition and lifestyle fitness.

Future

If Queiroz continues to compete, it may be only a matter of time before he assumes the mantle of number one man in Classic Physique. Based on the success he’s already achieved, he appears to be ready to hold that top spot. 

There are other rivals in the division he will have to hold off in the future, including Terrence Ruffin and Urs Kalecinski, but many fans feel that Dino will be Bumstead’s successor, particularly when he decides to hang up his posing trunks. 

Featured Image: @ramondinopro / Instagram

The post Ramon “Dino” Rocha Queiroz Biography: Bodybuilding Career, Workouts, and Height appeared first on BarBend.