On March 28, 2024, seven-time and reigning Figure Olympia champion Cydney Gillon published a video on her YouTube channel sharing tips on designing a lower body workout to maximize results. 

The video targets lifters who train their legs once per week. Gillon balances hamstring and quad exercises for optimal strength and muscle development with the following sample programming:

Cydney Gillon’s Weekly Leg Workout

Leg Press

Lunges 

Lying Hamstring Curls

Romanian Deadlifts (RDL)

V-Squats

Leg Extensions 

Check it out below:

[Related: 2024 Will Be Breon Ansley’s Final Year In Classic Physique]

Leg Press

While performing lower body compound movements, Gillon adjusts her stance and form to shift between biasing the quads or the hamstrings.

When performing leg presses, Gillon positions her feet lower on the foot platform and drives with the heels during concentrics to bias the quads. She places her feet toward the platform’s top and pushes through the toes during concentrics to target the hamstrings.

When I have three hamstring exercises, I do a curl, stretch, and general contraction.

Leg presses emphasize the stretch, and V-squats and lying hamstring curls target the contraction.

[Read More: 15 Best Hamstring Exercises & Workouts for Stronger Legs, DPT-Approved]

Lunges

Gillon advises against pausing after each rep to minimize rest and maximize muscle stimulation when performing walking lunges. The 32-year-old recommends rotating lunge exercises to keep workouts interesting (i.e., target the muscles from different angles and prevent strength and muscle plateaus).

Gillon alternates between walking lunges, reverse lunges, and Bulgarian split squats. She recommends using dumbbells or an aerobic stepper to make the exercises more challenging.

Unilateral lunges can help build a weaker leg and balance strength with the more dominant leg.

[Read More: What Is Unilateral Training and Does it Really Fix Imbalances?]

Lying Leg Curls

The Georgia native Gillon kept her feet shoulder-width apart and toes dorsiflexed throughout the range of motion (ROM). The Georgia native drove her hips and quads into the pad during the concentrics to peak contraction.

Gillon highlighted that the correct form optimizes results and significantly reduces the risk of injuries.

Romanian Deadlifts & V-Squats

Gillon grabbed dumbbells with a pronated grip and initiated the RDLs by hinging at the hips and pushing her glutes back for a deep hamstring stretch at the bottom.

Gillon revealed she hasn’t performed a conventional barbell back squat since 2019, preferring to squat on the V-squat machine, which limits the strain on the lower back. 

Leg Extensions

“You can start with the leg extensions or use them as a finisher,” said Gillon. “I’m going to the ROM that allows me to get a deep stretch at the bottom and then push back up to get the peak contraction at the top.”

Gillon recommends placing the legs together to bias the vastus lateralis (quad sweep) or using a wide stance to load the vastus medialis and rectus femoris. 

[Read More: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]

Looking Forward

Gillon will defend her Figure Olympia title at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. Should she win again, her victory would tie her with legends Lee Haney, Ronnie Coleman, and Lenda Murray, each boasting eight Olympia titles.

Featured image: @vytamin_c on Instagram

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Is CrossFit’s famed community in decline?

YouTuber Sporty Beth argues yes, blaming online negativity and shifting media focus. 

But CrossFit veteran Andrew Hiller disagrees. He says the heart of the community is still strong. So, what’s the truth about the negativity problem?  Does it extend beyond online spaces? And could it really break down CrossFit’s supportive culture?

Here are Beth’s main arguments and Hiller’s reaction to them:

Decline in Positive Community Culture:

Sporty Beth mentions a “rapid decline in the culture within CrossFit,” indicating a shift from what she perceives as a more positive, supportive environment to one that is less welcoming.

Hiller contests the claim of a rapid decline in CrossFit’s community culture, sharing his extensive experience within the community to argue that the core values and supportive nature of CrossFit remain strong, especially in physical gym spaces.

Negative Online Behavior and Hate Comments:

A significant part of her critique centers on the negativity prevalent in online spaces, particularly in the form of hate comments and the trashing of athletes. She suggests that this online behavior is detrimental to the community’s overall culture and does not reflect the positive interactions that occur within physical CrossFit gyms.

Hiller acknowledges the negativity present in online forums and comment sections but differentiates these from the positive, supportive interactions occurring within physical CrossFit affiliates. Hiller suggests that the online negativity does not accurately reflect the real-world CrossFit community.

Changes in CrossFit Media Content:

Sporty Beth points out the negative shift in CrossFit’s media output. She reminisces about the days when CrossFit media focused on athlete stories and positive narratives, which she believes painted the community in a good light. The sacking of CrossFit’s entire media team and the subsequent disappearance of this type of content have, in her view, contributed to a rise in negativity.

While agreeing with the point about the change in the nature of CrossFit media, Hiller reminisces positively about the era when CrossFit media focused on athlete stories and community-building content. He suggests the need for a balance between showcasing achievements and addressing community issues constructively.

Impact of Negativity on Athletes and the Community:

She argues that the focus on negativity, driven by a desire for views and clicks, harms athletes and the community. This is likened to broader trends in social media and sports, where negative commentary can overshadow positive achievements and contributions.

Hiller extends the discussion of negativity beyond CrossFit, pointing out that the phenomenon of focusing on negative aspects for engagement is prevalent across all social media and affects various sectors, not just CrossFit.

Misconceptions About Inclusivity in CrossFit Competitions:

Sporty Beth touches on concerns regarding inclusivity, particularly related to the CrossFit Open. She notes that some people feel excluded by the competition standards, which might not be clearly communicated as opportunities for personal achievement rather than strict benchmarks everyone should meet.

He addresses the inclusivity of CrossFit competitions, particularly the Open, arguing that the intent of these events is often misunderstood. Hiller suggests that CrossFit has made efforts to be inclusive through scaling options and that the community should better communicate the purpose and expectations of competitive events.

General Negativity and Its Sources:

Although not directly quoted, the transcript suggests that Sporty Beth and Andrew Hiller discuss the source of negativity, possibly attributing it to broader societal issues that infiltrate the CrossFit community, including misogyny, racism, and exclusivity.

What do you think? Has the Crossfit culture declined?

Haley Adams is a CrossFit powerhouse with a small-town heart. After a year away, this comeback queen is training harder than ever for the CrossFit Games.

Get a peek inside her intense workouts (video below) and see how she balances family life with the demands of elite competition. Discover the mental toughness it takes to push past exhaustion and how her hometown fuels her drive to succeed.

Ready to be inspired?

The Comeback Queen

Haley took a break from CrossFit last year to focus on herself and her family. But this year, she’s back on the competition scene, stronger and hungrier than ever. Her town and family are cheering her on, fueling her comeback and making it even more special.

Haley Adams’ CrossFit Games Career

2016 CrossFit Games — Second Place (Girls 14-15)

2017 CrossFit Games — Second Place (Girls 16-17)

2018 CrossFit Games — First Place (Girls 16-17)

2019 CrossFit Games — Sixth Place

2020 CrossFit Games — Fourth Place

2021 CrossFit Games — Fifth Place

2022 CrossFit Games — Ninth Place

Training Like a Games Veteran: Lessons Learned and Dreams Ahead

Being able to lift heavy under fatigue is where I think there’s a big difference in people that move on and do well and those who don’t. There’s a lot of strong people out there but they can’t do it when they’re tired.

Haley Adams

Haley’s not just a CrossFit athlete – she’s a seasoned CrossFit Games competitor. Those past experiences on the biggest stage shape how she trains now. It’s all about intensity, pushing past her limits, and being ready for anything the Games might throw her way.

“Those competitions,” Haley admits, “sometimes they hit you with crazy stuff you’d never see in a normal gym. I’ve learned to expect the unexpected.” She remembers the struggle of lifting heavy weights when she was totally exhausted. Now, that’s a main focus in her workouts – to be strong even when her body screams to stop.

This kind of insight shows just how tough these competitions are. You can’t just be fit, you need a whole other level of mental toughness. Haley’s learned those lessons, and it fuels her workouts. Every time she pushes herself in the gym, she’s thinking about her next chance at the Games and the challenges she’ll overcome that day.

CrossFit Beast Mode

Today’s workout is all about going hard – strength, speed, and pushing her limits. With big competitions coming up, she’s perfecting the skill of training while she’s super tired. That’s what sets the top athletes apart.

Aiming High

Late at night, Haley thinks about her workout and all she hopes to achieve. It’s not just about winning. The goals, the wins along the way…that’s what makes it all worthwhile. That, and the support of her incredible family and town.

The Takeaway

Haley’s day is a whirlwind of intense training, family time, and small-town love. Balancing it all takes guts, but her town and family are there to support her. In the small town or the big competition stage, it’s about heart, support, and always going for the gold.

Watch her training day:

In March 2024, two-time Classic Physique Olympia champ Breon Ansley showcased his physique at the 2024 Arnold Classic in Ohio, where he ranked fourth overall. Two weeks later, he competed to a runner-up at the 2024 Arnold Classic UK.

Ansley shared how he is utilizing judges’ feedback and why he plans to switch to the 212 division in 2025 in a video published on his YouTube channel. Check it out below:

[Related: Bikini Bodybuilder Phoebe Hagan Will Take Off the Rest of the 2024 Season]

Ansley’s Thoughts on Arnold Classic

Ansley reflected on his journey the 2024 Arnold Classic, where he aimed for another victory similar to his triumph at the Arnold Classic in 2018. Ansley feels he presented one of his best physiques to date, surpassing the version that clinched him the 2018 title. He highlighted his narrow waist as a standout feature.

Ansley achieved his refined waistline by addressing digestive issues, which had been exacerbated by pre-workout powders and similar supplements, which led to acid reflux and inflammation. Eliminating those things from his regimen during the pre-season marked a significant improvement.

Despite the dietary adjustements, Ansley finished fourth in Columbus, OH, attributing the rank to the Classic Physique division’s evolving standards, which favor taller competitors with specific conditioning. Per the judge’s feedback, Ansley needs to achieve a fuller look for future competitions.

While Ansley concurs with the judges’ opinions, he outlined why a taller athlete will make their weight advantage more apparent.

“I probably agree with the judges, that if I’m 190 pounds on stage, then a taller guy at 230, 240, [or] 245 is going to look considerably bigger than me,” says Ansley. “He has a lot bigger structure and a lot more muscle, and the eyes are going to be drawn to the taller guy.” 

[Related: Olympia Champions Chris Bumstead and Ryan Terry Train Shoulders Together]

Ansley’s 2024 Arnold UK Analysis

Ansley reveals he entered the 2024 Arnold Classic UK at 194 pounds, nearly 10 pounds heavier than his weight the Ohio competition. This significant weight increase contributed to his impressive second-place finish.

Despite preferring his physique at the Arnold Classic US, Ansley admits that the closer timing of the two events necessitated some compromises in his conditioning. Specifically, he mentions a slight decline in his glutes and lower back conditioning for the UK event. However, he believes his enhanced muscularity and density suit the UK show’s requirements more favorably.

Ansley’s Plans for the Future 

Consequently, Ansley decided to adopt a more comprehensive approach to his competitions throughout the year. Ansley intends to participate in a minimum of three events in addition to the Olympia this year.

Best believe the rest of this year as I compete, it’s going to be a fuller look…no matter what [or] who I’m up against.

Ansley announced 2024 will be his final year in the Classic Physique division. He attributes his departure to a difference in perspective regarding what the Classic Physique division represents. Ansley believes judges tend to favor taller competitors’ shape and structure and that density, conditioning, details, lines, symmetry, balance, and flow, are somewhat secondary.

Ansley believes the additional allotted weight at his height in the 212 division will allow him to add the high-quality muscle mass needed to score the top spot at the Olympia.

“If I’m on stage at 190-four, five, [or] six pounds with Classic, then with three to five pounds of extra tissue, I’ll be on stage at around…204, 205, [or] 206 [pounds],” said Ansley. “That’s just around six to seven pounds away from the cap, so that puts it all in perspective, and those are the plans.”

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Featured image: @breonma_ on Instagram

The post 2024 Will Be Breon Ansley’s Final Year In Classic Physique appeared first on BarBend.

Disciples of Ivan Abadjiev — the mastermind behind the infamous “Bulgarian Method” — have reportedly taken control of the Bulgarian Weightlifting Federation (BWF) in a power struggle. In early March 2024, former BWF President and reformist Arif Majed made the following remark to BarBend:

“We must change the image of Bulgarian weightlifting.” Shortly after, on March 14, 2024, Majed was ousted from his position after a special electoral session was held within the BWF, called by two-time Olympic medalist Stefan Botev. 

[Related: The Best Weightlifting Shoes You Can Buy]

Botev reportedly intends to continue the “great traditions” from the Abadjev era — an ideological headbutt with Majed, who before his dismissal had claimed the BWF governance had been “lost in space” throughout the 21st century.

Majed’s removal was partially rooted in an undisclosed financial scandal, reminiscent of the stains that have long blemished Bulgaria’s weightlifting industry. Perhaps most importantly, the fallout of this shake-up may impact the future of Karlos Nasar, the country’s most talented weightlifting athlete in a generation. 

Political Upheavals in Bulgaria 

In Feb. 2024, the European Weightlifting Championship (EWC) was hosted in Bulgaria’s capital, Sofia. The competition was a resounding success; Bulgarian weightlifters won 19 medals overall, and 89-kilogram Nasar set a Junior world record in the snatch. 

During the March BWF session, accusations were made by both Majed (who initially came to power within the BWF roughly a year prior) and the Botev-led contingent. The dispute seemed to concern alleged financial crimes that are reportedly under investigation by Bulgarian police as of this article’s publication.

[Related: The Best Weightlifting Belts on the Market Today]

Majed declined to comment “while investigations are ongoing,” but Botev remarked that many Bulgarian weightlifting clubs were displeased with the situation. “[The allegations] must be proven by the relevant institutions,” Botev told BarBend.

Before his dismissal, Majed was regarded as a forward-thinking progressive who, during his tenure, helped the BWF clear some of its financial debts and worked to restore deteriorated relationships with both the Bulgarian Sports Ministry and the International Weightlifting Federation (IWF). 

Nasar, 19, stole the show at the EWC in Sofia. Majed holds him in high esteem: “[Karlos] is a superstar … an idol to Bulgarians of all ages. He will bring more fans to the sport.” But it is becoming distinctly possible that Nasar won’t continue to lift for Bulgaria after the Paris 2024 Olympics conclude this August. 

Impact on Karlos Nasar 

At the EWC, there was allegedly talk of Nasar changing nationality to lift for Bahrain. A Feb. 5 Bulgarian news report indicated that a deal to “sell” Nasar’s transfer for over a million dollars had fallen through — both Majed and Bahraini federation President Eshaq Ebrahim Eshaq dismissed the news, with the latter regarding it as “crazy rumors.” 

Majed remains concerned about Nasar’s welfare: “[The BWF split] affects Karlos because he wants to have a federation that supports him…that’s the least any athlete should expect,” said Majed. “All this bitterness that goes on, it’s bad for him. Bad for all the athletes.”

Nasar declined to comment publicly on the ongoing strife within the BWF. However, it is said that he refuses to train under the eyes of a Botev-aligned Bulgarian national coach. 

Historical Hardships

The “Majed scandal” is hardly the first struggle for Bulgaria’s weightlifting bureaucracy. Before 1972, the country had never won a single Olympic medal in weightlifting. At the ‘72 Games in Munich, Bulgaria made its mark on history, winning three gold and three silver medals. 

[Related: The Beginner’s Guide to Olympic Weightlifting]

Much of the Bulgarians’ success was owed to Abadjiev, who devised the brutally demanding “Bulgarian Method” — a high-intensity, PED-fueled training structure that required athletes to train as hard in a day, every day, as others might train in a week. 

Poor organizational management has been a problem for Bulgaria as well. In July 2022, the Bulgarian Sports Ministry revoked the BWF’s operating license after the weightlifting team threatened to strike because they had not been paid for their performances. According to reporting from insidethegames, BWF’s then-leader Nedelcho Kolev was deemed “incapable of doing his job.” 

Successfully operating the BWF was “always a battle,” Majed said, citing little to no bureaucratic support from the Federation’s executive board. “They didn’t want me as President … They wanted me to clear their debts.” 

Looking Forward?

Majed was replaced as President of the BWF by Anton Kodjabashev, another retired Bulgarian weightlifting champion and a personal friend of Botev. Kodjabashev had been President of the BWF in the past.

[Related: The History of the Back Squat]

Joining Kodjashev on the Federation’s executive board are several other former Abadjiev athletes. The group, Botev says, remains intent on continuing their former coach’s “great traditions.” 

Before his removal, Majed spoke about his concerns regarding the power struggle and how he believes it will impact the young Nasar: “…if [the session] goes the wrong way, it will be bad for the sport, bad for the [national] team, and bad for Karlos.” 

However, Botev held a different view before the reorganization. “There is no confidence in the current leadership of the [BWF]. Bulgarian weightlifting has a future, but it depends on who manages it,” he said. 

As of March 2024, Nasar is the number-two ranked 89-kilogram weightlifter in the world behind Chinese athlete Li Dayin. Nasar is likely to make it to the podium at the Paris Olympics. Beyond that, things are less clear, due to the unsteady ground upon which the BWF sits. 

Disclaimer: Brian Oliver is an independent correspondent for BarBend. The views and opinions expressed on this site do not necessarily reflect his own. Oliver is not directly affiliated with any of BarBend’s existing media partnerships.

Featured image: @karlos_nasar_ on Instagram

The post Report: The Bulgarian Weightlifting Federation’s Election Scandal & Impact on Karlos Nasar appeared first on BarBend.

Actor Jake Gyllenhaal is a chameleon. Not literally — in 2024’s Roadhouse, Gyllenhaal morphs into Elwood Dalton, a former MMA fighter turned hired muscle for a roadside bar. Gyllenhall is no stranger to physique transformations for film roles, but he stepped into the shoes of Dalton’s previous actor, Patrick Swayze, looking absolutely peeled. 

And he has to be. After all, Gyllenhaal tangles with renowned MMA superstar Conor McGregor on screen. On March 28, strength coach and combat sports enthusiast Zack Telander took to YouTube to critique Gyllenhaal’s Roadhouse workout routine: 

Telander deftly separates the worthwhile workout principles from, as he puts it, “weaponized specificity,” a term he coined to describe the idea that an athlete’s training should exactly resemble the sport they’re training for.

BarBend spoke with Telander to pick his brain on where he believes Gyllenhaal’s time in the gym was well spent and where it fell short. 

The Good & the Bad of Jake Gyllenhaal’s “Roadhouse” Workout Routine

Gyllenhaal trained under Los Angeles-based celebrity trainer Jason Walsh to prepare for the role. Walsh said Gyllenhaal needed “athleticism, resiliency, and overall strength” to portray Dalton authentically. 

Gyllenhaal & Walsh spent most of their time mimicking the movement patterns that fighters perform regularly. But Telander thinks that, for athletes, the weight room is meant to shore up weaknesses via strength training, not replicate the training goal as closely as possible:

If you’re training for a sport, you’re already getting a lot of specific practice. Progressive overload occurs on the mats.

To that end, we asked Telander about the major strengths and weaknesses of Gyllenhaal’s Roadhouse workouts: 

3 Good Aspects of Gyllenhaal’s Workout Routine

According to Telander, Gyllenhaal’s Roadhouse workouts succeed in three major ways. There’s an emphasis on constant movement, a high importance on general athleticism, and the workouts keep Gyllenhaal’s heart rate elevated.

“Walsh does a good job of keeping Gyllenhaal focused,” Telander says. “It’s a very underrated aspect of coaching — cueing the athlete well without constantly stopping them to adjust their form.” 

Telander believes that Walsh succeeds in keeping Gyllenhaal “in the zone” in a way that works synergistically with his acting. “He’s learning his part in the gym, even though he’s not really acting during his workouts.” 

Walsh’s workouts keep Gyllenhaal’s heart rate up high. Telander appreciates this because it ensures he burns lots of calories to lean out without doing too much cardio. 

[Related: The Best Cross-Training Shoes You Can Buy]

3 Weak Points of Gyllenhaal’s Workout Routine

However, no training plan is perfect. Walsh and Gyllenhaal produced a spectacular on-screen result, but Telander urges caution to anyone wanting to replicate the Roadhouse training style. 

Telander wished to see more cohesion in the design of the workouts. “What we see is just a snippet, but I often notice celebrity workouts utilizing too many flashy exercises that could be accomplished with one solid compound exercise,” he notes.

Telander also believes this plan may have too much variability, saying, “There doesn’t seem to be enough time spent on each aspect of athleticism to ensure that Gyllenhaal is adapting and progressing.” 

There’s also an apparent lack of progressive overload to the Roadhouse workouts. “Many trainers fail to track their clients’ progress over time, or they use movements that are hard to track progress on in the first place,” Telander notes. 

[Related: The 15 Best Barbell Exercises Out There]

What You Should Do

Zack Telander wants YOU … to train with a full range of motion, whether you’re a combat sports athlete or a regular athlete in the gym. “The biggest thing any athlete can benefit from is progressively overloaded, large range-of-motion movements,” he says. These are your barbell or dumbbell squats, rows, presses, etc. 

Why? Telander explains that combat sports athletes need to learn to control their joints rather than mobilize them: “Martial artists are usually very flexible by default, so I prefer to help them learn how to control all that range of motion against a fixed load. I tend to avoid using hyper-sport-specific moves in the weight room since the athlete is getting that skill work in anyway.” 

[Related: How to Build Your Own Workout Plan (+ Sample Template)]

In short, if you want to adopt some of Gyllenhaal and Walsh’s training principles for your own workouts, Telander is a fan. But he thinks you should proceed with caution and focus on: 

Using the weight room as an opportunity to strengthen your weaknesses with exercise that differs from your primary sport.

Training through large ranges of motion whenever possible.

Use bilateral (two-limbed) and unilateral (single leg or arm) strength training exercises, and keep your rest times relatively short to ensure your heart stays pumping — as long as it doesn’t detract from your strength or focus. 

All that said, Telander can’t guarantee you’ll leave the gym looking as ripped as Gyllenhaal did during his on-screen brawls. But you can incorporate some of his workout principles to ensure your own workouts pack a punch. Roadhouse premiered on Amazon Prime on Mar. 8, 2024.

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Featured Image: @jakegyllenhaal / Instagram

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