You Want Muscle Growth: Will Higher Training Volumes Help or Hurt?

The ideal training volume for muscle growth remains a hotly contested debate. While some argue that excessive volume leads to overtraining and hinders progress, others advocate pushing boundaries to unlock maximum gains. 

On Aug. 21, 2024, Dr. Mike Israetel, Ph. D. in Sport Physiology, and Dr. Milo Wolf, Ph.D. in Sport Science, delved into the relationship between training volume and muscle growth

Key Takeaways

Ten weekly sets per muscle group yield 40% of potential muscle growth.

Doing over 10 sets per week significantly improves the rate of muscle growth. 

Doubling training volume from 10 to 20 sets can boost muscle growth by 50%. 

Doing up to 32 weekly sets per muscle group won’t increase risk of overtraining.

Progressively increase training volume based on rate of recovery. 

[Related: The Anatomy of Your Back Muscles, Explained (and How to Train Them)]

Israetel highlights that one to three weekly sets per muscle group is a good starting point for beginners. This will result in noticeable gains, though it may not maximize muscle growth potential. Experienced lifters could aim for four weekly sets per muscle group for consistent muscle gains.

“The general conceptual understanding of volume and hypertrophy so far has been an inverted-U relationship,” Wolf said. The theory suggests that there’s an optimal amount of volume beyond which additional increases lead to diminishing returns or even negative effects.

However, a meta-analysis of 15 studies supports a dose-response relationship between volume and hypertrophy, where more volume generally leads to more muscle growth, even in well-trained individuals. This challenges the notion that advanced athletes are more susceptible to overtraining at higher volumes. (1)

More volume is probably one of the most reliable turn dials we have for hypertrophy.

As you gain more lifting experience, gradually increasing your training volume can help maximize hypertrophy. Wolf notes that doubling your training volume from 10 to 20 sets per week per muscle group can result in a 50% increase in muscle growth.

“You’re doing 100% more volume for 50% more growth,” said Wolf. These results hold true for training volume ranging between five and 35 sets. 

[Related: Best Lifting Straps for Back Day]

No concrete scientific evidence indicates a specific volume upper limit for optimal hypertrophy results. Conversely, research shows that high-volume training comprising 32 weekly working sets per muscle group can be more effective than 16 sets per week. (2)

The research indicates volume requirements probably don’t change a ton as you become more trained.

The optimal training volume for maintaining muscle mass is generally lower than required for maximizing hypertrophy. However, it can vary significantly depending on individual factors and training experience.

Listening to the body is crucial for optimizing recovery and avoiding overtraining. Signs of overtraining include chronic muscle soreness and fatigue, reduced strength, and loss of motivation to train.

More Training Content

3 Ways To Reduce Delayed Onset Muscle Soreness

How To Build Muscle After 40 + Tips From PhD Bodybuilder Dr. Eric Helms

12 Best Pre-Workouts

References

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197

Brigatto, F. A., Lima, L. E. M., Germano, M. D., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2022). High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men. Journal of strength and conditioning research, 36(1), 22–30. https://doi.org/10.1519/JSC.0000000000003413

Featured image via Shutterstock/PINA

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2024 Masters CrossFit Games by Legends — Programming Preview 

The 2024 Legends Masters CrossFit Games begin later this week in Birmingham, AL, featuring the fittest age group individual athletes in the sport participating in their end-of-season championship competition. 

The details: The event goes from August 29 to September 1 at the Birmingham Jefferson Convention Center. 

Athletes will be put through 10 events over four days, according to the Legends Instagram post.

It was announced earlier this year that CrossFit HQ would separate the “Divisional Games” — the age group and adaptive athletes CrossFit Games — from the elite individual and team competition. 

[Related: Best Whey Protein Powders]

HQ looked to other major competitions to take over coordination and execution of the Divisional Games for these individuals: WheelWOD will run the Adaptive Games, the Pit Teen Throwdown took over the Teenage CrossFit Games, and the Legends took on the Masters Games. 

Part of HQ’s reasoning for separating these athletes was to expand the field, which the Legends Masters Games has done by taking the top 40 athletes of each division to their championship and trialing a new division of 70-plus athletes. 

The Legends released all of the workouts, which include some very classic movements and “old-school” style programming — simple, elegant, and brutal. 

The list of workouts can be found here. However, we’ve pulled out three that represent the programming’s best and gave a closer look. 

Event 2

4 rounds for time:

4 rope climbs, 15-feet 

6 sandbag cleans, 150/100 pounds 

40-foot handstand walk 

Time cap: 12 minutes

Analysis: The workout might look like a race on paper, but look again. 

In order to finish the workout under the cap, the athlete has to average only four reps per minute. (It’s a little less for the higher age divisions.) However, this still indicates just how taxing each rep will be during competition. 

A no-rep will be very costly in terms of time and effort, so execution is critical. 

It’s unclear if the handstand walk will have to be unbroken or if the athletes can come down at certain distances, which will also change an athlete’s approach. The best strategy for them is to stay within the bounds of their capacity, and start with the finish in mind. 

[Related: Best BCAA Supplements]

Event 4

For time: 

Snatch Speed Ladder

4 snatches, 135/95 pounds

3 snatches, 165/115 pounds

2 snatches, 195/135 pounds

1 snatch, 225/155 pounds

Time cap: 2 minutes

Analysis: Unlike traditional Games barbell ladders, this event is only a single round. That means no eliminations and no second chances. 

The ladder encompasses the usual range of weights seen in a three-round elimination-style speed event, but it’s squeezed into a single 10-repetition event. 

The weights are scaled for each age range, with the final barbell expected to be anywhere from 80 percent to 100 percent of the athletes’ 1-rep max. 

For some athletes, this event will truly be a speed ladder, going unbroken, gripping and ripping it, jumping over barbells to minimize the time, as we’ve seen at the Games many times. 

But for some, the final barbell will require a more thoughtful approach, careful setup, and perfect execution. 

Fans in person and on the live stream can expect to see the final minute of the event filled with excitement, multiple attempts, and maybe even a few buzzer-beaters. 

Event 5 

For time: 

75 wallballs, 20/14 pounds

40 shoulder-to-overhead, 115/80 pounds

30 dumbbell step-overs, 50/35 pounds, 24/20 inches

40 dumbbell snatch, 50/35 pounds

75 wallballs, 20/14 pounds 

Time cap: 15 minutes 

Analysis: This is a shoulder-intensive workout, which will also tax the grip in the middle and the capacity to suffer throughout. 

The workout is essentially the classic benchmark WOD Karen split in half. There are then three other movements sandwiched in between, each with its own challenge and opportunity. 

The athlete’s ability to pace will be key to getting through the 40 shoulder-to-overheads after 75 wallballs without redlining or exceeding shoulder capacity. 

By the middle of the workout, the step-overs and snatches will offer the shoulders a break, but not to be underestimated. Steady pacing and breathwork here will be important for setting up the final 75 wallballs. 

Undoubtedly, these will not look or feel like the first 75 as the cumulative fatigue sets in. 

It will be important for the athletes to stay disciplined in pacing and smart in set size to help ensure all the work done earlier won’t be forfeited to squeeze out the last few reps. 

Those looking to attend the event can still purchase tickets here. The event will also be live-streamed.

The Latest From CrossFit

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10 Moments That Made Us Smile At the 2024 CrossFit Games

5 Key Takeaways From Our Call With the PFAA About CrossFit Safety

Featured image: @thelegendschampionship / Instagram

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Can You Put a Treadmill on Carpet?: Our Experts Have the Answer

At long last, you’ve decided to purchase a major piece of cardio equipment to ensure that you always have access to a heart-healthy workout within the comfort of your own home gym. After securing the best treadmill you could find, it occurs to you that you need to identify the best place to put it. All you really know is that you need a non-slip surface, which seems to rule out your home’s laminate floors and hardwood floors.

Once you narrow things down, your carpeted living room is starting to sound like a good spot. However, a question springs into your mind: Can you put a treadmill on carpet? The truth is there are a lot of factors that can make you regret putting your treadmill on a carpet without some additional protection. In this piece, we’ll answer the question of whether you should put a treadmill on carpet and discuss the best ways to protect your cardio machine and home flooring.

So, Should You Put a Treadmill on Carpet?

Certainly you can put a treadmill on carpet, but the real question is should you? The short answer is: “Not if you can help it.” 

BarBend expert reviewer and certified personal trainer Kate Meier suggests avoiding placing a treadmill on carpet, “especially if you have a thick or shag carpet.” She continues, “If you have a very thin carpet or rug, you may be able to use it, but beware that it’s not recommended.” 

Our tester on the ProForm Carbon TLX.

There are myriad reasons as to why a carpet is not the best place to put a treadmill — or any exercise equipment, for that matter. Placing a treadmill on a carpeted surface might damage the treadmill, compromise the quality of your workout, and even ruin the carpet. A better option would be PVC flooring, which is a common surface in most commercial gyms due to its durability and flexibility. 

Aside from having all of your floors completely resurfaced with PVC flooring, the most cost-effective measure is usually a rubber mat. Specifically, you should look into buying a treadmill mat, like those made by brands like SuperMats. The best treadmill mats feature similar materials to what you’ll find on many gym floors, are often available on Amazon, and can help dampen the impact of footfalls on a treadmill. 

Risks of Placing a Treadmill on Carpet

It’s understandable to think that a carpet would be a perfect place to put your new NordicTrack or Peloton treadmill. One might think carpet provides a natural cushioning that can dampen the impact of your feet and do less damage to the treadmill than a hard surface. The truth, though, is that you should always insert a treadmill mat between the treadmill and the floor — carpeted or otherwise — so that none of the following problems can ruin your workout, your treadmill, or your carpet. 

Indentations

Carpets shouldn’t be looked at as a form of floor protection. Even if it’s made from the highest quality of materials, it’s not designed to bounce back from the magnified force that is driven into it by each foot strike that smashes down upon the treadmill while you run. (1) This can result in indentations in the carpeting that are often permanent.

“First of all, a heavy machine will absolutely take a toll on your carpet,” says BarBend expert reviewer Kate Meier, a certified personal trainer. “At best, there are indentations that take a while to bounce back. At worst, you’ll see tears, rips, possible stains, and even burns.” 

Uneven Surface

Whether you are using one of the best under-desk treadmills or a commercial machine with multiple points of contact with the floor, it’s possible for carpet fibers to bunch up unevenly beneath it. When this happens, it can cause muscle imbalances as you run on a subtle slant. It can also be problematic for your treadmill belt.

BarBend’s Jake Herod cranking up the incline on a NordicTrack treadmill.

“If your treadmill is uneven, first of all, it may not be safe to run on,” cautions Meier. “Even if there isn’t a noticeable unevenness, it’s more likely that the belt will start becoming uneven as it rotates around the deck, causing potential damage and even an unsafe running surface for you.”

Overheating

Carpet can be rich in fibers and dander, which means it can attract additional debris to the inner workings of many types of cardio equipment. Treadmills are more susceptible to this debris than most ellipticals and rowing machines since they tend to have more moving parts and machinery in their design. Over time, circulating debris can creep into a treadmill’s motor, belt, and circuitry, creating friction that can lead to overheating. 

Our tester walking on the Goplus 2-in-1 Folding Treadmill.

Some treadmill brands even make disclosures about their tendency to overheat when placed on carpeting. For instance, the GoPlus 2-in-1 treadmill arrives with an explicit warning that it should not be placed on carpet due to the fact that it will likely overheat. In some cases, using a treadmill on carpet can void its warranty. 

Benefits of Treadmill Mats

“An easy fix is to put a treadmill mat between the machine and the carpet,” says Barbend expert reviewer and certified personal trainer Kate Meier. “This eliminates most concerns.” This simple prescription can turn back almost every threat posed to your treadmill by carpeting. However, even if you have no carpeting in your abode whatsoever, there are still advantages to be had by placing your treadmill squarely on a protective mat.

Floor Protection

Protecting your treadmill from the floor is one thing, but protecting your floor from the treadmill is also something to consider. A concrete floor might offer a sturdy, non-slip surface, but over time even a hard floor is likely to show scuffs, scratches, and dents from having the treadmill’s points of contact repeatedly driven into it. Treadmill mats protect both your treadmill and the floor. 

Puzzle flooring is often made from EVA foam, which provides a thick cushion

If you’re looking for more than just a thick mat, however, check out our list of the best home gym flooring, which includes several solutions for ensuring your floors are protected against treadmills, dumbbells, rowers, and other types of gym equipment. 

“Prioritizing proper gym flooring in your home gym means protecting your home,” says Barbend expert reviewer Amanda Capritto, a certified personal trainer. “By simply installing some rubber mats or tiles, you can minimize the risk of cracking concrete or causing other damage to your home’s foundation.” 

Protects Your Treadmill

Carpet fibers may function as perfect magnets for the collection of dust and dander, but they can accumulate anywhere. Thankfully, a protective mat can reduce the likelihood that any of these troublesome obstructions take residence in your treadmill and pose a threat to its functionality.

Dampen Noise

A quality treadmill mat has the ability to spread the impact from your feet on the treadmill belt over a wider surface area. This redistribution of force is already an effective mechanism for physically protecting your treadmill’s structure. However, an additional benefit of this is that the noise caused by the pounding of your feet are also evenly spread out, which dampens the noise in the process. (2)

FAQs: Can You Put a Treadmill on Carpet?

Should you put something under a treadmill on carpet?

We strongly encourage placing a treadmill mat between your treadmill and your carpet. Doing so can protect your flooring, prevent debris from compromising your treadmill’s machinery, and maintain a level training surface.

What surface should a treadmill be on?

A treadmill should sit on a flat, durable surface that can absorb impact, while protecting both the treadmill and the floor in the process. A dense, foldable floor mat is recommended. While a yoga mat is often a thicker mat than a treadmill mat — which is often only 6 millimeters thick — a dedicated fitness equipment mat purchased from a retailer like Sunny Health & Fitness is stronger and heavier.

Where is the best place to put a treadmill at home?

Knowing where to position your treadmill in your home is key to making an informed purchase. For one, some treadmill warranties can be voided if you’re keeping the treadmill on carpeting or in a space that isn’t climate-controlled. It’s also important to consider a treadmill’s overall weight if you plan to place it on the second floor. Wherever you place it, whether it’s in your home gym, a spare bedroom, or a garage, placing it on an exercise mat can help protect both the machine and your flooring.

References

Nilsson, J., & Thorstensson, A. (1989). Ground reaction forces at different speeds of human walking and running. Acta physiologica Scandinavica, 136(2), 217–227.

Park, M, Park, HK, Shin, HK, Kang, D, Pant, B, Kim, H, Song, JK, Kim, HY. (2019). Sound Absorption and Insulation Properties of a Polyurethane Foam Mixed with Electrospun Nylon-6 and Polyurethane Nanofibre Mats. J Nanosci Nanotechnol. 19(6):3558-3563.

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Thief of Joy: Bodybuilders Are Easily “Triggered” by Physique Updates, Says Hany Rambod

For the world’s best bodybuilders, seeing other physique athletes can sometimes be the final straw.

“Physique updates can be triggering,” says renowned bodybuilding coach Hany Rambod.

In the midst of contest prep, with the stakes as high as they can go and the calories as low as they’ll ever be, bodybuilders are prone to anxiety, mood swings, and other mental side effects.

As Rambod tells it, social media has the potential to push some of his athletes over the edge in the blink of an eye.

Hany Rambod: The Worst Part of Physique Updates

Rambod discussed the “triggering” nature of physique updates on an Aug. 14, 2024 episode of his podcast, The Truth with Hany Rambod. Speaking to guest and Men’s Open bodybuilder Hunter Labrada, Rambod explained:

“I think social media can really polarize us. I know when I talk to my guys, and they see someone’s physique update, it can be triggering. Sometimes a little bit, sometimes a lot.”

Pro competitors often share updates to their muscularity, conditioning, and posing skill online. It’s common for bodybuilders of all levels to use these physique updates as checkpoints on their multi-month journeys to the competition stage.

Rambod continued, describing anecdotes in which his bodybuilding contestants — Rambod works with many of the best bodybuilders in the world, from Derek Lunsford to Chris Bumstead — struggled after seeing their competitors’ physiques on places like Instagram.

“[Bodybuilders] can get freaked out and spiral,” Rambod explained. “You turn into a Tasmanian devil and you want to scorch the earth around you because of your anxiety.”

Bodybuilders in contest prep, during which they severely deprive themselves of calories to burn fat, are prone to severe adverse side effects including anxiety, depression, and mood swings: (1)

“Bodybuilders and fitness athletes are known to have specific psychological traits and motivational patterns … which can also result in higher rates of anxiety or other mental health problems,” says a 2022 paper published in the journal Frontiers in Sports & Active Living.

Despite social media being broadly acknowledged as a “highlight reel”, Rambod elaborated to Labrada on how easily his clients can be triggered by the format, especially compared to previous eras of the sport.

“I used to see this once in a while, but now it’s constantly at your fingertips. They don’t realize the person they’re looking at may have just had a high-carb day, or they’re under good lighting.”

[Related: The Best Mass Gainer Supplements for Bulking]

These woes aren’t exclusive to Rambod’s clientele. Labrada agreed, adding that he’s long battled with his own mental health as a professional bodybuilder. When Rambod asked how he dealt with things, Labrada wasn’t shy:

Rambod: “When you say you do ‘extra work’ for your mental health, are you doing therapy as well?”

Labrada: “Absolutely. Therapy, meditation every morning, looking inward and asking the hard questions. Being present.”

Being present is a front-of-mind concern for Bumstead, whom Rambod has coached since 2022. Bumstead is a five-time Classic Physique Olympia champion and regularly preaches the importance of mindfulness to his 25-million-plus audience on social media.

“I think that’s why CBum talks about it so much,” said Rambod. “He says, ‘I try to shut off [social media during prep].” Labrada agreed and, as someone whose livelihood depends on his physical and mental health, offered something more pointed:

“Bodybuilders romanticize misery. They think if you’re not miserable, you’re not working hard enough. Your body goes where your mind is; you’re doing a disservice to yourself by thinking like that.”

“Bodybuilding is the most miserable sport in the world if you attach your self-worth to your contest results,” Labrada finished.

Labrada and Bumstead are deep in their own prep cycles for the 2024 Olympia, which runs from Oct. 10 to 13 in Las Vegas, NV. As the clock ticks down, the number of physique updates posted by bodybuilders online only goes up.

More Bodybuilding News

Jay Cutler’s Bodybuilding Diet Cost Him $50,000 Per Year

Phil Heath’s “Three Ts” for Bigger Arms

Why Bodybuilders Do Leg Curls Before Squats

References

Iff S, Fröhlich S, Halioua R, Imboden C, Spörri J, Scherr J, Butzke I, Seifritz E, Claussen MC. Training Patterns and Mental Health of Bodybuilders and Fitness Athletes During the First Lockdown of the COVID-19 Pandemic-A Cross-Sectional Study. Front Sports Act Living. 2022 May 3;4:867140. doi: 10.3389/fspor.2022.867140. PMID: 35592589; PMCID: PMC9110826.

Featured Image: @hanyrambod / Instagram

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Missy Truscott Shares Health Update and 2024 Olympia Prep Back Training

Two-time Fitness Olympia champion Missy Truscott is preparing to return to competition after she tore two menisci and the ACL in her left leg during her routine performance at the 2023 Olympia last November. Oksana Grishina went on to win her fifth Olympia title that evening.

Since then, Truscott has been on the mend and intends to enter the 2024 Fitness Olympia in Las Vegas, NV, on Oct. 10-13. As a previous champion, Truscott has lifetime qualification for the Olympia, and she recently shared an update on her recovery and prep.

Truscott took prep photos for her coach, followed by a back and biceps training session. The physique round counts for one-third of each Fitness competitor’s overall score. The exercises Truscott performed on camera were:

Wide Grip Lat Pulldown

Chest Supported T-Bar Row

One-Arm Seated Arm Machine

Standing Low Row Machine

Rear Delt Cable Flye

Cable Hammer Curl

Truscott shared an update on her progress and prep for the Olympia, saying that her doctor visit went well overall. Still, she has not yet been cleared to perform any two-foot tumbling, which would be part of her routine for the evening finals.

I did not get cleared to tumble. My leg has to get stronger.

Truscott’s husband reported that Truscott has to undergo further testing before she can be cleared. A pistol squat on the recovering leg is a requisite to Truscott’s routine. She will undergo more physical therapy while maintaining her prep for the competition in Las Vegas.

I ain’t stopping. Hopefully, in a couple of weeks, I can show you flipping stuff.

If Truscott returns to the Olympia stage, she will pursue of her third Fitness Olympia title. Grishina will not compete at the 2024 Olympia as she is expecting a child.

The full 2024 Fitness Olympia lineup will be finalized after the qualifying season concludes on Sept. 15, 2024.

More Bodybuilding Content

What Mr. Olympia Derek Lunsford Hates Most About Bodybuilding Culture

Dorian Yates Explains the Benefits of the Smith Machine Shoulder Press

Build an Upper Body Like Classic Physique Bodybuilder Terrence Ruffin

Featured Image: @ifbbmissytruscott on Instagram

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An Omnichannel Pioneer, Echelon Eyes the Future of Connectivity

Smart workout equipment brand Echelon is investing in connected fitness, helping its gym and studio partners embrace the modern era

Having grown into a leading manufacturer of smart workout equipment in less than a decade, Echelon Fitness could write a book on omnichannel fitness. Today, while also focusing on things like compelling workout content, the brand is still adding pages.

“Echelon Fitness was built from the start as an omnichannel fitness solution,” said John Sweeney, Echelon VP of Commercial Sales. “Our foundation is accessibility, community and coaching – and that begins with being able to work out anywhere, anytime. 

Founded in 2017, Echelon offers a seamless and unified exercise experience across countless platforms and devices. The brand allows its users to engage with products at home, in a gym, in a hotel or on the go. This connectivity pays dividends to operators and members alike. 

Omnichannel Fitness as a Retention Tool 

Echelon’s omnichannel approach provides franchisees and franchisors with powerful tools to spur customer retention. Echelon’s equipment is able to stretch across several modalities, attracting users looking for different workout styles. It’s a wider net that reels in more fish. 

“Everyone knows that retention is one of the biggest challenges any fitness owner/operator faces,” Sweeney said. “By integrating smart fitness equipment that supports a variety of workout options, franchises can attract a diverse clientele looking for a tailored fitness experience. The businesses also see it as an augment to their current offerings – because it doesn’t compete with their current personal training and in-studio class offerings.”

John Sweeney (credit: Echelon)

Echelon’s omnichannel approach makes life easier for smaller companies just getting their feet wet in the franchising business as well as larger, more established brands. 

“Our system allows for easy management and monitoring of equipment and user engagement, reducing operational complexities and providing data-driven insights to help franchisors as they think about what to do next for their business,” Sweeney said. “There is a particular benefit for self-managed fitness centers because they are able to offer safe training, community and classes without having a staff on hand.

Connectivity Is a Must

A  connected and high-tech approach is not just something brands need to shoot for, it’s now a requirement for success, according to Sweeney. 

“In today’s fast-paced world, everyone expects convenience, flexibility, and personalization in all services, especially fitness – no matter where they are working out,” said Sweeney. “If it’s not easy, accessible, seamless and an easy experience, people move on. The tolerance levels are short.” 

“Brands that leverage technology to offer these connected experiences are better positioned to meet and beat these expectations, thereby enhancing customer satisfaction and loyalty – which in turn increases usage and results, and keeps customers engaged longer,” he added. “Companies who fail to adapt risk falling behind, as today we increasingly prefer solutions that integrate effortlessly into our digital lives. We are constantly innovating across our hardware, our software, our community offerings and our overall experience.”

One of Echelon’s most appreciated connected features is its real-time performance tracking. The software monitors member progress and adjusts workouts accordingly to help them reach their goals. 

Interactive elements such as live leaderboards motivate members to compete against each other, leading to a more exciting and fulfilling workout experience. The same can be said of Echelon Worlds, a newly launched, real-life gamified racing platform that allows users to race against friends, the computer or themselves in real-time. 

“These features foster a sense of community and competition, motivating all to go to their next level – whatever that may be,” explained Sweeney. “Moreover, offering the ability to integrate personal training and group classes directly through our product makes for a more comprehensive and engaging fitness journey.”

Leaving No Stone Unturned

Despite its arsenal of smart technology and subsequent array of fitness offerings at different levels, Echelon has no plans to slow down. The brand is still committed to carving out new ways to keep its operators, users and equipment linked together. 

credit: Echelon

“Echelon is continuously looking to innovate and expand our omni-channel offerings,” said Sweeney. “We are excited about upcoming enhancements to our smart fitness equipment and digital platforms that will provide even more personalized and immersive workout experiences.” 

Echelon especially sees its utilization of artificial intelligence (AI) as something to expand upon. The brand intends to weave more AI into its products and content going forward to improve member experiences and outcomes. 

Although the brand has yet to venture into the world of artificial intelligence (AI), Sweeney did mention the tech as something they plan to take a look at in the near future. 

“With machine learning and AI – there is so much more to explore and to come,” he said. “We are very excited about the future opportunities.”

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How Strongman Martins Licis Strength Trains for His Competitive Jiu-Jitsu Debut

Several World’s Strongest Man (WSM) champions have competed in combat sports. Many will recall the boxing match dubbed “The Heaviest Boxing Match in History,” which saw 2018 WSM champion Hafthor Björnsson victorious over 2017 WSM champion Eddie Hall.

Following a similar path, the 2019 WSM champion Martins Licis is prepping for his competitive Brazilian jiu-jitsu (BJJ) debut on Oct. 12, 2024. On Aug. 20, 2024, Licis shared his BJJ-centric strength training routine:

Martins Licis’ Strength Training For Jiu-Jitsu

Deadlift (with double pause) — 3 x 5-10

T-Bar Row (with pause) — 3 x 8-10

Cable Pulldown (with pause) — 3 x 8-15

Incline Dumbbell Row (with pause) — 3 x 10-12

Incline Dumbbell Curl (with pause) — 3 x 10-12 

[Related: Why Olympic Weightlifting Improves Mixed Martial Arts Athletes]

[Related: The Best Boxing Workouts According to a World Champion Coach]

Deadlift

Licis pauses with the barbell just below his knees during the concentric and eccentric portions of the lift.

Focus on the controlling aspect allows me to build a solid base for when I’m ready to go more explosive and heavy.

The pause at knee level reinforces proper form and prevents the hips from rising too quickly, ensuring the bar stays close to the body. This optimizes power transfer from the lower to the upper body and incentivizes keeping the back braced throughout the movement. Furthermore, the extended time under tension (TUT) leads to greater muscle activation, potentially increasing muscle tissue and strength gains. (1)

Licis emphasizes that the knees should remain extended during the lowering phase until the bar descends past the patella. Initiate the downward movement by pushing the hips back until the bar passes the knees.

Conversely, begin the lift by extending the knees, then drive the hips forward once the bar clears the knees.

A good deadlift should combine a squat and a Romanian deadlift.

[Related: How to Do the Romanian Deadlift: Form, Benefits, and Variations]

T-Bar Row & Cable Pulldown

Licis opted for relatively lighter weight for T-bar rows as he is recovering from a biceps injury. He paused at peak contraction to maximize upper back engagement.

Make light weights feel heavy; that’s the goal.

During cable pulldowns, Licis paused in the fully shortened position, with the close-grip handle touching his upper chest. However, he refrained from fully extending his elbows during the eccentric to avoid excessive biceps strain. 

Incline Dumbbell Row & Incline Dumbbell Biceps Curl

Licis performed dumbbell rows on a 45-degree incline bench but avoided driving his elbows past his midline to prevent shoulder impingement and discomfort. Instead, he initiated each rep by retracting the scapula and pausing at the top of his ROM. 

The Latvian-American strongman incorporates incline dumbbell curls in his training to aid long biceps head rehabilitation. He prioritized slow, controlled reps, pausing in the fully shortened position.

More Storngman Content 

References

Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200

Featured image: @martinslicis on Instagram

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Karlos Nasar Reveals 185KG Unofficial Snatch World Record

The gold medal was engraved with Karlos Nasar’s name before the 2024 Olympics even began.

Just kidding; they don’t put the winners’ names on the medals. But Nasar had the gold spoken for, thanks to his seemingly untreatable addiction to setting world records.

Nasar won the 89-kilogram weightlifting event in Paris with, in part, a 180-kilogram (396.8-pound) snatch. During his prep for his first Olympics, Nasar performed even better.

Karlos Nasar: 185KG Unofficial World Record Snatch

In the weeks leading up to the 2024 Olympics, Nasar, already the category’s frontman and gold-medal favorite, pushed his strength to its limit. Perhaps the biggest highlight of his Paris prep was an unofficial snatch world record of 185 kilograms, or 407.8 pounds: 

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The footage above was provided courtesy of @vintagelifts_ on Instagram. Nasar performed this snatch, which exceeds the existing record by three kilograms (as of Aug. 2024), without lifting straps

Why didn’t Nasar hit this weight in Paris? To understand that, you need to grasp how weightlifting works in the first place.

Karlos Nasar & Unofficial World Records in Weightlifting, Explained

Nasar’s 185-kilogram snatch isn’t an official record because he did not lift the weight in a valid competition setting. Regardless, Nasar, 20, clearly has the strength

He was also the only 89-kilo competitor in Paris to successfully lift all three of his snatch attempts at 173, 177, and 180 kilograms, which put him in a commanding position heading into the clean & jerk — his specialty. 

Weightlifting meets are chaotic, unpredictable environments. 

In the gym, an athlete like Nasar has control over the attempts they lift and how long they can rest between them.

At a meet, the pace at which a competitor moves is partly determined by the choices of their adversaries. 

Weightlifters have a better chance of hitting their absolute peak in a training environment, where they’re comfortable and in control.

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The stakes are extra high at the Olympics, too: There are no individual medals awarded for performance of the snatch and clean & jerk. If an athlete “bombs out” during the snatch, they aren’t permitted to even perform in the second half. 

As such, Nasar likely opted to play things a bit safer in the first half of the event, even if he had the strength to beat Colombia’s snatch world record holder and silver medalist Yeison Lopez.

Nasar has looked unstoppable since his return from a grievous injury in 2023. A betting man would say there’s a good chance he’ll load his barbell with 185 kilograms sooner than late. 

More Weightlifting News

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Featured Image: @karlos_nasar_ / Instagram

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Inside Retro Fitness’ Plan To Take Over the HVLP Gym Market

Under CEO Andrew Alfano, Retro Fitness is taking pages from the playbooks of food giants like Starbucks and McDonald’s, and infusing them with modern fitness ideals

The world’s biggest companies often do two important things: create a strong brand ethos and execute on a rock-solid business plan. 

Retro Fitness is confident it’s ticking both those boxes. Under CEO Andrew Alfano, the high-value, low-price (HVLP) gym brand has poured resources into a massive rebranding effort and bolstered its franchise operations with best-in-class leadership.

A former Starbucks executive who helped build the once-fledgling coffee brand into a worldwide behemoth, Alfano now believes Retro Fitness is the next big thing.

“This is hands down, minimally, a 1,000-club system domestically, and we have international aspirations,” Alfano tells Athletech News. “We’re actively looking for capital partners to take this journey with us.”

Retro Fitness currently has around 200 locations open or in development, and it’s seen encouraging signs that it can deliver on Alfano’s lofty vision, including getting buy-in from one of the world’s largest investment firms.

The Rebirth of a Brand

Founded by fitness and wellness entrepreneur Eric Casaburi in 2004, Retro Fitness quickly built up a large following in its home state of New Jersey, in surrounding states in the Northeast and Florida. 

The big-box gym brand became known for its punchy red-and-yellow color scheme, tanning services and a wide array of fitness equipment, all at a low price. 

Alfano, who took over as CEO in 2019, felt it was time for a change. 

“Even McDonald’s doesn’t use red and yellow anymore,” Alfano noted, alluding to the need for brands to sometimes pivot away from once-successful marketing tactics. “When was the last time you saw Ronald?”

Andrew Alfano (credit: Retro Fitness)

Under Alfano’s watch, Retro Fitness has embarked on a full-scale rebrand, moving away from red and yellow as dominant colors in favor of a more minimalist, modern aesthetic.

Beyond the toned-down color palette, newly opened Retro Fitness clubs are modern in every sense, featuring communal-gathering spaces, nice furniture and large, turf-filled functional training areas. 

“When old gyms were built, the first thing you did was walk up to the check-in counter, which is very uninviting,” Alfano explains. “When you walk into our clubs, the very first thing you’re going to see is an open-air, inviting community area where you can sit and get some email done or drink a smoothie with friends.”

credit: Retro Fitness

Retro Fitness’ newly built clubs all feature the rebranded vibe while older clubs are gradually incorporating parts of the rebrand into their existing facilities. 

There are early signs that the new branding is attracting new customers, namely women. Before the rebrand, membership at a typical Retro Fitness gym skewed around 66% male. At the redesigned clubs, female members make up around 50% of gym-goers, according to the brand.

“If you want to be competitive, you need to be appealing to as many people in your community as possible,” Alfano says of the rebrand. 

Brand Building: Taking a Page From Starbucks 

Retro Fitness’ rebranding efforts extend beyond the physical look and feel of its clubs. 

“Coming from a company like Starbucks, I really came at this from a perspective of consumer engagement with a brand, not just joining a gym,” Alfano says.

To drive consumer engagement, the brand has sought to tie Retro Fitness into all aspects of living a healthy lifestyle, from lifting weights and doing cardio to much, much more. 

Inside the gym, members can recover from their workouts with cutting-edge wellness modalities like red light therapy along with traditional favorites like massage chairs and tanning beds.   

Equally important, according to Alfano, is what happens when members leave the club. To stay top of mind, Retro Fitness offers an array of content through its app including healthy cooking classes as well as nutrition, mental wellness and music content. 

“It can’t simply be our weights against your weights or our cardio against your cardio,” Alfano explains, noting how hard it is for gyms to differentiate themselves that way. “So we really build a community inside the four walls of our club, and more importantly, we become a fabric of the community outside the four walls.”

Creating Community: Inside Project Lift

Central to Retro Fitness’ community-building strategy is Project Lift, an initiative that could change the face of America’s gym landscape if all goes according to plan. 

Announced in 2022, Project Lift will see Retro Fitness and its investor partners potentially open hundreds of gyms in predominantly Black and Brown communities across America.

Alfano says Retro’s leadership team got the idea for Project Lift after understanding the disproportionate impact the COVID-19 pandemic was having on Black and Brown communities, who suffered from pre-existing conditions like obesity at higher rates than other groups of Americans, and were thus more susceptible to harm and death from the virus. 

credit: Retro Fitness

From the outside looking in, a Project Lift club looks like any other Retro Fitness location, but the economics are a bit different. At Project Lift clubs, Retro Fitness waives the franchise fee and also donates a portion of its royalties as franchisor to a local community organization for the life of the gym business. 

Notably, Project Lift gyms are open for free to the entire community on Friday nights, giving non-members a chance to improve their fitness and wellness. 

Last year, the BlackRock Impact Opportunities Fund signed on to open at least 80 and as many as 100 Project Lift gyms across Dallas-Fort Worth, Houston, Southeast Florida; and Queens/Long Island, New York. 

“Our goal is 500 Project Lift locations in 50 cities over the next five years,” Alfano declares.”That may sound significant, but when you think about what BlackRock has committed to, 80 with aspirations of doing 100, we really (only) need four more (investment groups).”

Franchising Fundamentals: Best-In-Class Support

On the business side, Retro recently brought on franchising and licensing vet Larry Strain to serve as its chief operating officer. 

Like Alfano, Strain is a former Starbucks executive who played a key role in the coffee brand’s early growth. He also has experience scaling brands including McDonald’s, Dunkin’, and Potbelly Sandwich Shop. 

“I don’t know any franchisor in the world today that’s providing the level of support services that Retro Fitness is providing,” Strain says of Retro’s hands-on approach to franchising, calling it a “turnkey” solution for franchisees.

Larry Strain (credit: Retro Fitness)

“It’s not only disruptive to the fitness industry, it’s disruptive to the entire franchise industry,” he adds.

According to Strain, Retro Fitness offers a robust suite of development services for multi-unit franchise partners including managing broker relationships in-house, handling market analytics and site selection, offering in-house design services and overseeing construction for new clubs.

Once a lease is signed, Retro’s corporate office assigns franchise business coaches who work with franchise owners in the early stages of getting their clubs up and running, including extensive pre-sale support along with support in hiring and training staff. 

Boutiques Beware? The Case for HVLP Gym Domination

It’s worth noting that Retro Fitness isn’t the only HVLP gym brand to be plotting aggressive expansion, so it’s got some competition.

Crunch Fitness is nearing 500 locations, opening new clubs at a rapid clip, while brands like EoS Fitness and Vasa Fitness are also putting up impressive numbers as of late. And that’s to say nothing of HVLP giant Planet Fitness, which continues to win with Gen Z as it closes in on 20 million members

Still, despite the seemingly saturated nature of the low-price gym market, Strain believes there’s a ton of white space for certain HVLP brands to open even more locations, provided they go after the right types of consumers.

“The Planet Fitnesses of the world have done extremely well and have really maxed out on their audience that they have marketed themselves to and defined their brand toward,” he explains. “But there’s a large middle- and upper-middle-class group of people out there whose only access to fitness today is through a boutique offering such as an Orangetheory or CycleBar.”

HVLP gym brands in the vein of Retro Fitness can step in and take over, Strain says, since they’re able to provide the benefits of a boutique fitness offering – small group classes and a premium feel – while also offering a larger selection of equipment, access to diverse wellness modalities and a host of other amenities. 

“We have an ability to go into those markets that are inundated by boutiques and take that market share away relatively easily,” Strain believes.

credit: Retro Fitness

For Alfano, there’s no better horse to back in the great HVLP race than a renewed, re-energized Retro Fitness. 

“If you’re going to be in fitness you want to be in high-value, low-price fitness, for a lot of reasons,” the Retro Fitness CEO says. “And if you are going to be in high-value, low-price, we’re the darling of the street right now.”

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