In a video posted on his YouTube page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner’s iconic back and biceps workout. Needless to say, the high-volume style of training gave the Canadian strongman an even deeper appreciation for Schwarzenegger’s accomplishments.

Always up for a challenge, Hooper tested his upper-body strength and stamina via a series of back and biceps exercises that left his muscles thoroughly taxed. Paying homage to arguably the most popular bodybuilder ever to live, it didn’t take long for the talented strongman to understand the differences between how athletes from each sport benefit from their specific training modalities.

Hooper kicked off the session with four back exercises before finishing up with several curl variations. The workout begins about 40 seconds into the video.

Wide-Grip Pull-Up

Tipping the scales at about 6-foot-3, 320 pounds, Hooper recruited his lats to lift his sizable frame to the top of the assisted pull-up machine. Going with a wide grip led to enhanced lat engagement and allowed the Ontario native to better utilize his rhomboids and trapezius muscles.

After completing his second set, Hooper took a look at some of Schwarzenegger’s best lifts, which included a 498-pound (226-kilogram) bench press and a 709.9-pound (322-kilogram) deadlift. Despite not being overly impressed by those numbers, Hooper acknowledged that bodybuilders have a distinct advantage in one key area.

“Upper body strength is disproportionally good in bodybuilders because their muscle mass is so high up there,” he explained. “I don’t know what that is. Maybe strongmen should do a lot more upper body accessory work than we do because bodybuilders are so strong comparatively.

Following that brief rest period, Hooper wrapped up the first portion of the workout by completing three more sets of wide-grip pull-ups.

T-Bar Row

Next, Hooper went with a variation of one of Schwarzenegger’s favorite exercises: the T-bar row. Starting with three 45-pound (20.4-kilogram) plates, the big man explosively pulled and squeezed each rep, noting that his upper-body strength isn’t on the same level as his lower body.

“Like 80 percent of everything we do is quad, hamstring, glute,” Hooper said about strongmen. “Leg drive, if you’ve got that, you’re going to do very well.”

Subsequent sets of T-bar rows included heavier loads, which forced the Canadian athlete to use his core and legs to maintain stability throughout the movement.

Single-Arm Dumbbell Row

Hooper then went over to the dumbbell section to perform single-arm rows. A classic back exercise that’s great for building thickness, he made quick work of 130-pound (59-kilogram) dumbbells for his first two sets. However, just because it looked easy doesn’t mean Hooper enjoyed this part of the workout.

“I think this might be my least favorite exercise,” he explained. “The difficulty is a lot in your core, not a lot in the actual pulling. So it’s like a core workout with an arbitrary dumbbell movement.”

Still, Hooper pushed (or in this case, pulled) on to finish two more sets with the same weight, making sure to maintain a neutral spine as he completed the heavy dumbbell rows.

Close-Grip Lat Pulldown

The final back exercise of the workout put Hooper’s lats to the ultimate test. Having already accepted the reality that he would be “sore as hell” the next day, he mustered up the energy to complete four sets of close-grip lat pulldowns. Hooper leaned back slightly during the movement, pulling the handle down to just above chest level.

Once he finished on the cable machine, he moved on to the second half of his session.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Biceps Circuit

With about 20 minutes left to train, Hooper wrapped his biceps in blood restriction cuffs, which have been shown to help increase hypertrophy. (1) Although he performed fewer working sets than Schwarzenegger’s protocol, Hooper still achieved an excellent muscle-building stimulus.

Aiming to hit his biceps from multiple angles, the reigning WSM completed four rounds of a four-part circuit that included the following exercises:

• Standing Barbell Curl — Used a 70-pound (31.8-kilogram) curl bar
• Barbell Preacher Curl — Used the same 70-pound (31.8-kilogram) curl bar
• Alternating Dumbbell Curl — Used 50-pound (22.7-kilogram) dumbbells
• Concentration Curl — Used 45-pound (20.4-kilogram) dumbbells

By the time he cranked out his final rep, an exasperated and vascular version of Hooper seemed happy with the pump he achieved during the expedited biceps session.

Schwarzenegger-Style Back and Biceps Workout

Here’s a complete breakdown of the Arnold Schwarzenegger-inspired back and biceps workout Hooper performed.

• Wide-Grip Pull-Up — 5 x 8-12
• T-Bar Row — 5 x 8-12
• Single-Arm Dumbbell Row — 4 x 8-12
• Close-Grip Lat Pulldown — 4 x 8-12
• Standing Barbell Curl — 4 x 8-12
• Barbell Preacher Curl — 4 x 8-12
• Alternating Dumbbell Curl — 4 x 8-12
• Concentration Curl — 4 x 8-12

While you shouldn’t expect to see Mitchell Hooper enter a bodybuilding show anytime soon, the fact he’s willing to try different styles of training and share his honest feedback shows why he’s one of the more well-respected and popular strength athletes today. Already a world-class strongman, anything he does to improve in other areas will only make him a more fierce competitor moving forward.

Featured Image: Mitchell Hooper / YouTube

References

1. Wortman RJ, Brown SM, Savage-Elliott I, Finley ZJ, Mulcahey MK. Blood Flow Restriction Training for Athletes: A Systematic Review. Am J Sports Med. 2021 Jun;49(7):1938-1944. doi: 10.1177/0363546520964454. Epub 2020 Nov 16. PMID: 33196300.

The post Mitchell Hooper Tackles Arnold Schwarzenegger’s Brutal Back and Biceps Workout appeared first on Breaking Muscle.

The showdown between an American squad led by 2019 World’s Strongest Man Martins Licis and a British side headlined by legendary English strongman Eddie Hall featured seven events during a single-day competition that took place on Nov. 18, 2023, at the M&S Bank Arena in Liverpool, England. After watching their home team claim the crown in 2022, UK fans witnessed Team USA put together a winning effort that included a record-setting performance by Kevin Faires in the latest show from the Giants Live World’s Strongest Man Arena Tour.

Both teams had a mix of female and male athletes squaring off in a series of challenges that tested their strength, power, and conditioning. Teams earned three points for an event win, with a bonus point given to the team that had the top overall performer in each of the first six events. Despite a furious comeback attempt by Hall’s squad, Singleton — winner of both the 2023 Giants Live Strongman Classic and the 2023 Giants Live World Open — sealed the victory for the Americans by hoisting a 551-pound (250-kilogram) weight onto the final step of the “Power Stairs.”

Here are the full results from the seven events, along with an overview of what each entailed.

Event 1: Sandbag Steeplechase

Each competitor had to pick up a sandbag and move quickly to drop it over a hurdle set at the 10-meter point. After retrieving it from the other side, the athlete had to go another 10 meters before heaving it onto a table placed at the 20-meter mark. Men worked with 330.7 pounds (150 kilograms), with women using 220.5-pound (100-kilogram) sandbags.

Team USA won the Sandbag Steeplechase by a sizable margin of nearly 35 seconds for a total of four points.

Team USA (Total Time — 2:39.39 seconds)

• Inez Carrasquillo — 18.20 seconds
• Rob Kearney — 21.39 seconds
• Nadia Stowers — 22.69 seconds
• Kevin Faires — 20.44 seconds
• Erin Murray — 19.59 seconds
• Spenser Remick — 21.39 seconds
• Inez Carrasquillo — 18.19 seconds
• Evan Singleton — 17.56 seconds (bonus point)

Team UK (Total Time — 3:13.87 seconds)

• Andrea Thompson — 33.57 seconds
• Gavin Bilton — 17.66 seconds
• Lucy Underdown — 32.47 seconds
• Mark Felix — 29.63 seconds
• Donna Moore — 24.43 seconds
• Luke Stoltman — 18.00 seconds
• Rebecca Roberts — 19.99 seconds
• Tom Stoltman — 18.12 seconds

[Related: The Best HIIT Workouts With Bodyweight, With Kettlebells, and More]

Event 2: Farmer’s Walk

A classic strongman event, the Farmer’s Walk featured 40 meters of a grueling test of grip strength and endurance. The female athletes worked with 198.4 pounds (90 kilograms) in each hand, with the males carrying 308.6 pounds (140 kilograms) on each side.

Team USA defeated Team UK in the second event thanks to another top performance by Singleton that gave his squad a second bonus point.

Team USA (Total Time — 3:04.90 seconds)

• Inez Carrasquillo — 21.68 seconds
• Spenser Remick — 23.26 seconds
• Nadia Stowers — 34.25 seconds
• Martins Licis — 21.12 seconds
• Erin Murray — 24.65 seconds
• Kevin Faires — 20.36 seconds
• Gabi Dixson — 21.48 seconds
• Evan Singleton — 18.10 seconds (bonus point)

Team UK (Total Time — 3:13.65 seconds)

• Andrea Thompson — 21.87 seconds
• Gavin Bilton — 25.17 seconds
• Lucy Underdown — 26.55 seconds
• Luke Stoltman — 20.11 seconds
• Donna Moore — 32.53 seconds
• Tom Stoltman — 19.94 seconds
• Rebecca Roberts — 20.87 seconds
• Mark Felix — 26.61 seconds

[Related: 11 Loaded Carry Variations Worth Trying]

Event 3: Axle Deadlift

A test of deadlift proficiency had the men use 793.7-pound (360-kilogram) axles — a weight that proved incredibly challenging. Meanwhile, the women put together some impressive totals utilizing 485-pound (220-kilogram) axles.

Team UK secured the win over Team USA by five total reps on the back of a bonus point-earning showing by Lucy Underdown.

Team USA (Total Reps — 23 reps)

• Gabi Dixson — 10 reps
• Nadia Stowers — Six reps
• Rob Kearney — Four reps
• Evan Singleton — Three reps

Team UK (Total Reps — 28 reps)

• Lucy Underdown — 13 reps (bonus point)
• Andrea Thompson — Eight reps
• Gavin Bilton — Four reps
• Tom Stoltman — Three reps

[Related: 7 Tips to Perfect Your Deadlift Form]

Event 4: Circus Dumbbell

Arguably the most technically difficult event on the schedule, the Circus Dumbbell tested the athletes’ explosive power and coordination with an overhead press. Licis smartly used his joker card to maximize the potential point haul for his squad — and the move paid off.

Team USA won by three total reps, with Singleton earning his third bonus point by topping all competitors with seven reps. The joker card allowed the Americans to earn double the points.

Team USA (Total Reps — 22 reps)

• Nadia Stowers — Four reps
• Inez Carrasquillo — Five reps
• Rob Kearney — Six reps
• Evan Singleton — Seven reps (bonus point)

Team UK (Total Reps — 19 reps)

• Donna Moore — Four reps
• Andrea Thompson — Six reps
• Luke Stoltman — Six reps
• Gavin Bilton — Three reps

[Related: 8 Overhead Press Variations for Stronger Shoulders]

Event 5: Wrecking Ball Hold

First held at the Giants Live Strongman Open earlier this year, this event tested the athletes’ grip power and willpower. Kevin Faires, who placed ninth at the 2023 Giants Live Strongman Classic, cemented his place in strongman history books by setting a World Record by keeping the wrecking ball in place for nearly two minutes.

However, Team UK still emerged victorious thanks to 18-time WSM competitor Mark Felix recording a highly impressive time of his own that gave his squad the decisive edge.

Team USA (Total Time — 4:01.84 seconds)

• Gabi Dixson — 6.84 seconds
• Nadia Stowers — 46.01 seconds
• Kevin Faires — 1:53.00 seconds (World Record)
• Evan Singleton — 1:15.99 seconds

Team UK (Total Time — 4:23.30 seconds)

• Lucy Underdown — 46.43 seconds
• Rebecca Roberts — 57.47 seconds
• Gavin Bilton — 1:02.02 seconds
• Mark Felix — 1:37.38 seconds

[Related: The 10 Best Medicine Ball Exercises for Power, Conditioning, and More]

Event 6: Tug of War

Eddie Hall confidently used his joker card in an old-fashioned tug-of-war contest. The three-part battle started with separate showdowns between four-person male and female teams and concluded with an eight-a-side mixed-gender dual.

Unfortunately for Team USA, all three rounds went to Team UK, who closed the gap to just three points heading into the last event.

Pull 1: Women

Team UK (Moore, Roberts, Thompson, and Underdown) defeats Team USA (Carrasquillo, Dixson, Murray, and Stowers)

Pull 2: Men

Team UK (Bilton, Felix, L. Stoltman, and T. Stoltman) defeats Team USA (Kearney, Licis, Remick, Singleton)

Pull 3: Mixed

Team UK (Moore, Roberts, Thompson, Underdown, Bilton, Hall, L. Stoltman, and T. Stoltman) defeats Team USA (Carrasquillo, Dixson, Murray, Stowers, Faires, Kearney, Licis, and Remick)

[Related: Australian Strongman Smashes World Record by Pulling 44,753-Pound Crane]

Event 7: Power Stairs

The last event had three men and two women alternate carrying a weight each to the top of a set of stairs. While the men worked with 496-pound (225-kilogram) and 551.2-pound (250-kilogram) weights, the women used 275.6-pound (125-kilogram) and 286.6-pound (130-kilogram) weights.

Between having a 1.5-second head start due to their three-point lead and executing the challenge with excellent technique, Team USA stormed to the top of the stairs and secured the World’s Strongest Nation title.

[Related: The 8 Best Upper Body Pulling Exercises]

Ultimately, all the athletes showcased tremendous class and respect for one another while putting their bodies on the line for the sake of national pride. With the teams splitting the first two matchups, the third iteration of the World’s Strongest Nation should be even more competitive. Only time will tell whether Team USA can become the first back-to-back winners in the contest’s brief history.

Featured Image: Giants Live Strongman / Instagram

The post Team USA Topples Team UK for 2023 World’s Strongest Nation Title appeared first on Breaking Muscle.

Coming off a first-place finish at the 2023 Romania Muscle Fest Pro, the Nigerian Lion looked fantastic in yet another dominant performance from across the pond. After capturing top honors in the Men’s Open division in Romania on Nov. 12, 2023, Dauda stood atop the podium again at the 2023 EVLS Prague Pro, securing an IFBB Pro League show victory and a $10,000 check for the second straight weekend.

2023 EVLS Prague Pro Division-by-Division Results

The 2023 EVLS Prague Pro featured athletes from six divisions competing for a coveted championship, first-place prize money, and automatic qualification for the 2024 Olympia. Here are the final results based on the official scorecards made available by the IFBB Pro League.

• Men’s Open
• Men’s 212
• Classic Physique
• Men’s Physique
• Figure
• Bikini

Men’s Open

Between placing third at the 2023 Olympia and beating out defending Romania Muscle Fest Pro champion Behrooz Tabanai Abarghani for the 2023 title, Samson Dauda had all the momentum heading into the EVLS Prague Pro. However, he faced some stiff competition in the form of Michal “Krizo” Krizanek, who took home top honors at the 2022 show.

Ultimately, though, Dauda’s muscular frame and tighter look helped him fend off an impressive field that also included Rubiel Mosquera and Nathan De Asha, who finished third and fourth, respectively, behind the Columbian native.

1. Samson Dauda (United Kingdom)
2. Michal Krizanek (Slovakia)
3. Rubiel Mosquera (Columbia)
4. Nathan De Asha (United Kingdom)
5. Jan Turek (Czech Republic)
6. Liang Yan (China)
7. Roman Fritz (Germany)
8. Rob Cannon (United Kingdom)
9. Hameed Juma (Bahrain)
10. Pavel Beran (Czech Republic)

212 Bodybuilding

Just like Dauda, Ahmad Ali Ashkanani followed up a solid showing at the Olympia with a win in Romania. And just like the Nigerian Lion, the Kuwait native finished first in his division for the second consecutive weekend.

Once again, Ashkanani earned the nod over Italy’s Giuseppe Zagarella, who also settled for second at the 2023 Romania Muscle Fest Pro.

1. Ahmad Ali Ashkanani (Kuwait)
2. Giuseppe Zagarella (Italy)
3. Lucas Goncalez (Brazil)
4. Dawid Cnota (Poland)
5. Giorgi Adikashvili (Georgia)
6. Daniel Vasilica (Romania)
7. Damian Kryszpin (Poland)
8. Vincent Alliot (France)

[Related: Iain Valliere Believes the 212 Division Should No Longer Exist in Bodybuilding]

Classic Physique

The clash for the Classic Physique division title in Prague came down to two competitors who performed well at the 2023 Olympia. Urs Kalecinski, who finished third at the Olympia before winning the 2023 Texas State Pro on Nov. 11, 2023, went toe-to-toe with Michael Daboul, who placed sixth at the Olympia.

Despite a strong showing from Daboul, “The Miracle Bear” emerged victorious, further cementing his status as one of the best Classic Physique competitors in the world.

1. Urs Kalecinski (Germany)
2. Michael Daboul (United Kingdom)
3. Alexander Westermeier (Germany)
4. Sebastien Theurel (France)
5. Karol Rogaczewski (Poland)
6. Jordi Romero Marsal (Spain)
7. Ruben Lopez Reyes (Spain)
8. German Pastor (Spain)
9. George Acheampong (Denmark)
10. Matthias Hollweck (Germany)
11. Manuel Moisel (Germany)
12. Karar Aljalabi (Belgium)
13. Tunde Chris Taylor (Germany)
14. Sebastian Guncik (Czech Republic)
15. Ali Khan (Afghanistan)
16. Alberto Milani (Italy)
17. Fernando Gornals Margol (Spain)

[Related: Chris Bumstead Claims Fifth Consecutive Classic Physique Championship at 2023 Mr. Olympia]

Men’s Physique

In another example of why momentum matters, Miroslav Juricek joined Samson Dauda and Ahmad Ali Ashkanani in winning the Romania Muscle Fest Pro and the EVLS Prague Pro. Both he and fellow Czech Republic native Ondrej Kmostake represented their country well by claiming the top two spots in the Men’s Physique Division.

1. Miroslav Juricek (Czech Republic)
2. Ondrej Kmostak (Czech Republic)
3. Furkan Er (Turkey)
4. Adeyemi Awoyani (United Kingdom)
5. Andrea Amato (Italy)
6. Dawid Wachelka (Poland)
7. Dylan Crane (France)
8. Jeffrey Darko (United Kingdom)
9. Viachaslau Tarasevich (Belarus)
10. Mohammad Almutawah (Kuwait)
11. Alessandro Cavagnola (Italy)
12. Panek Alexandru (Romania)
13. Ramzi Boubaker (Germany)
14. Oskar Tchorzewski (Poland)
15. Aryan Ali (Germany)

[Related: The Ultimate Chest and Back Workout for Upper Body Muscle]

Figure

It was another rinse-and-repeat situation with the Figure division, as Romania Muscle Fest Pro winner Tereza Linhartova locked up her second title in as many weeks. While Spain’s Rejoice Godwin claimed third in her second straight show, Romania’s Stefana Sandu went from finishing in second to falling to fourth, as USA’s Maria Luisa Diaz earned the No. 2 spot in Prague.

1. Tereza Linhartova (Czech Republic)
2. Maria Luisa Diaz (USA)
3. Rejoice Godwin (Spain)
4. Stefana Sandu (Romania)
5. Behnaz Nasrollahi Azar (Germany)
6. Zulfya Bitiyeva (Kazakhstan)
7. Kamara Graham (United Kingdom)
8. Karine Hajjar (Qatar)
9. Tamires Silva (Brazil)
10. Sonja Ivanov (Germany)
11. Anna Kohckar (Ukraine)
12. Natalia Sharapova (Russia)
13. Gabriela Linhartova (Czech Republic)
14. Vanessa Happle (Germany)
15. Gabriela Hejna (Czech Republic)
16. Alina Yaman (UKR)

[Related: Superset-Style Upper Body Resistance Band Workout for Muscle Gains]

Bikini

The battle for the Bikini division title turned out differently in Prague than it did in Romania. After earning the title the weekend prior, Italy’s Alice Marchisio fell to third, as Romania Muscle Fest Pro runner-up Valerya Fedorenko stormed ahead to claim the win and a $10,000 prize.

Fellow Ukrainian Violeta Palamarchuk also enjoyed a successful showing, vaulting up from eighth at the Romania Muscle Fest Pro to second at the EVLS Prague Pro.

1. Valerya Fedorenko (Ukraine)
2. Violeta Palamarchuk (Ukraine)
3. Alice Marchisio (Italy)
4. Dorottya Zoe Toth (Hungary)
5. Renata Nowak (Poland)
6. Sara Punzetti (Italy)
7. Lisa Reith (Germany)
8. Sara Lujza Rogacsi (Hungary)
9. Olivia Pohankova Kovac (Slovakia)
10. Petra Voldanova (United Kingdom)
11. Andrina Scharli (Switzerland)
12. Mara Carro
13. Ka’Tai Luca (Hungary)
14. Johanna Durr (Germany)
15. Irene Iravedra Cunarro (Spain)

[Related: Everything You Need to Know About How to Burn Fat]

Overall, Samson Dauda deserves major credit for continuing to compete after putting everything on the line at the 2023 Mr. Olympia. While he could have easily rested on his laurels and been satisfied with a third-place finish at the biggest bodybuilding show of the year, he’s done the exact opposite.

So, even though the Nigerian Lion didn’t leave Orlando, FL, with a $400,000 prize and the most coveted title in the sport, he’s certainly made the most of his trip to Europe by taking home titles in back-to-back contests.

Featured Image: Samson Dauda / Instagram

The post 2023 EVLS Prague Pro Results: Samson Dauda Dominates Second Straight European Show  appeared first on Breaking Muscle.

In a video posted on his YouTube page on Nov. 16, 2023, Hooper took on the improbable challenge of performing a Coleman-inspired back workout that included three basic exercises using loads that gave him a newfound appreciation for the living legend’s accomplishments in the gym.

Besides boasting an incredibly muscular and symmetrical physique, The King earned plenty of praise for his ability to train with the strength of a powerlifter (which Coleman was at one point). Known for working with extremely heavy weights and pushing himself to the point of failure, Coleman set personal records in some staple lifts that still seem unfathomable years later, including military pressing 315 pounds (143 kilograms) for 12 reps and squatting and deadlifting 800 pounds for two reps. Combining that powerbuilding approach with a high-protein diet and an ultra-disciplined lifestyle helped the Louisiana native collect 26 IFBB pro show wins, including eight consecutive Mr. Olympia titles from 1998-2005.

However, even for Hooper, who became the fourth person to win WSM and the Arnold Strongman Classic in the same year back in April 2023, Coleman’s training style seemed well beyond his capabilities. Still, the Canadian strongman showed he’s no slouch by making easy work of the first back exercise.

The three-part workout begins around the 1:05 mark of the video.

Conventional Deadlift — 800 pounds (362.9 kilograms) for two reps

Coleman famously completed two reps of an 800-pound conventional deadlift in the 2000 documentary Ronnie Coleman: The Unbelievable. For most people, replicating that feat would be downright impossible. Yet for Hooper, who has pulled 1,000 pounds, matching Coleman’s best deadlift didn’t present much of a challenge.

The 28-year-old started with a warm-up set of 575 pounds (260.8 kilograms), showcasing picture-perfect form by driving his hips forward during the lockout phase. Before performing his next set, Hooper pointed to the peanut tattoo on the inside of his left ankle and noted that he got it to pay homage to Coleman’s “Ain’t nothing but a peanut” signature catchphrase.

After a final warm-up set of 685 pounds (310.7 kilograms), the accomplished strongman raised the stakes and attempted to hit 800 pounds (362.9 kilograms) twice just as Coleman did more than two decades ago. Unsurprisingly, Hooper had no trouble matching The King’s best deadlift, completing two clean reps.

[Related: 7 Tips to Perfect Your Deadlift Form]

Bent-Over Row — 515 pounds (233.6 kilograms) for 10 reps

Six years after setting his deadlift PR, Coleman smashed 10 reps of barbell bent-over rows with a total of 515 pounds (233.6 kilograms) in the 2006 documentary Ronnie Coleman: Relentless. A taxing exercise that targets your lats, spinal erectors, glutes, hamstrings, and scapular stabilizers, this row variation requires excellent core strength to execute safely.

Despite his strongman background, Hooper didn’t have nearly the same level of confidence about being able to match Coleman’s bent-over row record as he did during the deadlift. Starting with a warm-up set of 405 pounds (183.7 kilograms) that already looked challenging, Hooper added another 50 pounds (22.7 kilograms) to the barbell.

“It’s funny how this is a really light deadlift, but when you pick it up and you’re now in the context of “you have to row it” the feeling is completely different,” he explained during his rest period.

Ultimately, Hooper didn’t even attempt to match the weight Coleman used in his prime. Instead, he topped out at eight reps of 455 pounds (206.4 kilograms) before moving on to the final exercise.

[Related: Legendary Ronnie Coleman Explains the Four Bodybuilding Poses That Built His Career]

T-Bar Row — 505 pounds (229 kilograms) for 12 reps

The session concluded with Hooper trying to go toe-to-toe with Coleman’s T-bar row record of 12 reps of 505 pounds (229 kilograms) set in 2006. He began with an easy warm-up set of 315 pounds (142.9 kilograms), which set the stage for a short discussion about the impact of lifting heavy.

“It’s a reality that every strength athlete has to face — that if you push yourself to the limit over and over and over it can result in long-term damage,” Hooper explained. “All you’re doing is shifting risk profiles. It’s important to recognize that pushing yourself to the limit does increase the risk of certain musculoskeletal issues down the track but it also completely diminishes the risk of others.

After sharing his insight about the dangers of training to the extreme, Hooper shifted his focus back to the corner of the gym for what turned out to be his final set of T-bar rows. As was the case with the bent-over rows, Hooper didn’t come close to matching one of his icons.

The winner of the 2023 World’s Strongest Man competition maxed out at 10 reps of 405 pounds (183.7 kilograms), proving that The King truly was (and still is) on another level.

Featured Image: Mitchell Hooper / YouTube

The post Mitchell Hooper Attempts 3 of Ronnie Coleman’s Heaviest Lifts Ever appeared first on Breaking Muscle.

Located in Syosset, NY, the 30,000-square-foot facility opened in 1987 and has served as a training ground for household names like four-time Mr. Olympia Jay Cutler and the legendary Ronnie Coleman. In a video posted on his YouTube page on Nov. 16, 2023, Lunsford shared highlights from his intense back workout at the iconic gym better known as the “East Coast Mecca.”

Before he dove into his training session, Lunsford spent time with Bev Francis Powerhouse Gym owner and IFBB Pro League head judge Steve Weinberger. The 2021 212 Olympia winner signed a few autographs and discussed his mindset with Weinberger, who’s witnessed how former champions handle the post-victory phase differently.

“Your competition holds you accountable,” Lunsford explained. “These guys are hungry, so literally from the time I stepped off stage this past week, I’ve already been back at the gym training, talking to Hany [Rambod], making sure we’re versing out of this appropriately.”

After reminiscing about his first trip to Bev Francis Powerhouse Gym in 2020 and reflecting upon how much his life has changed, Lunsford shifted his attention to training his lats and other back muscles. The workout begins at the 10:40 mark of the video.

Close-Grip Cable Lat Pulldown

Lunsford’s back session began with close-grip cable lat pulldowns. Leaning back slightly throughout the movement, he allowed the weight to completely stretch his lats on the way up before pulling down and squeezing at the bottom.

Rather than performing a high number of sets like he normally would, Lunsford took a different approach during his day at the East Coast Mecca. Between the impact of traveling and having so many machines at his disposal, he opted to do more exercises, capping the number of sets of close-grip lat pulldowns at four.

Wide-Grip Lat Pulldown Machine

Next, Lunsford attacked his lats from a wider angle on a plate-loaded pulldown machine. Grasping the handles with a pronated (palms-down) grip, he started with a warm-up set using a 45-pound (20.4-kilogram) plate per side. After completing 15 slow-and-controlled reps, he doubled the weight for his second set.

Inspired by the variety of gym equipment available in training facilities he’s used recently, Lunsford shared some insight about one of his personal goals.

“I went to Ronnie’s gym the other day and saw his gym and it just fires me up for me to have my own gym in Clearwater,” the Florida resident said. “Just have it right there 15 to 20 minutes from the house, and get to pick out all the best pieces of equipment that’s going to help me be my best. I just really can’t wait.”

Lunsford wrapped up this portion of the workout with a third set of wide-grip lat pulldowns using 115 pounds (52.1 kilograms) worth of plates on each side.

Neutral-Grip Lat Pulldown Machine

Sticking with the same machine, Lunsford simply switched his grip to get a different stimulus. After performing close- and wide-grip versions of lat pulldowns, he utilized a neutral grip to “light up” his lats without placing too much stress on his wrists.

Just as he did with the first two variations, Lunsford executed three sets of this exercise. Having achieved a noticeable pump that brought out the striations in his biceps, shoulders, and chest, the recently crowned champion moved on to the row-based portion of his back session.

[Related: Best Bodybuilding Supplements for Muscle Mass, Fat Loss, and More]

Chest-Supported Incline Row Machine

Lunsford chose a chest-supported incline row machine as his first method of attacking the upper part of his posterior chain. With his chest firmly against the pad, his feet anchored on the platform, and his body leaned slightly forward, Lunsford took hold of the handles and engaged his rhomboids, lats, and rear deltoids to perform the pull-based movement.

Before he hit his fourth set, the king of the Men’s Open division detailed how and why he changed his grip during this exercise.

“The first one I went a little bit wider and I tried to tuck my hands a little bit underneath,” Lunsford explained. “It wasn’t a complete reverse-grip row, but that was what I was trying to mimic. The last two sets we’re going to do a little bit closer with a neutral grip so they just hit a little bit different angles of the back.”

T-Bar Row

To get his core more involved, Lunsford left the chest-supported row machine behind for a back-day classic: the T-bar row. Starting with a pair of 45-pound plates, he maintained a slight bend in his knees and a neutral spine as he drove his elbows back and squeezed at the top of the movement.

Lunsford completed sets of 15 reps, noting the difference in intensity due to him being roughly two weeks removed from competing.

“Now is the time after a show that you don’t go too heavy and you really focus on the squeeze, the stretch, and the contraction,” he explained. “Just getting that good mind-muscle connection in all of your reps, all of your sets, all of your exercises.”

Lunsford said he plans to train in this manner in the short term to build up strength and keep his muscles healthy. However, he will ramp up the weight and go heavier in about two to three months.

Chest-Supported Seated Row Machine

After performing an angled chest-supported row earlier, Lunsford went with a vertical version. Seated with his chest against the pad, he worked with a 45-pound plate on each side to get a huge pump in his lats. This set the stage for another seated row variation.

Cable Seated Row

Lunsford’s penultimate exercise was a traditional cable seated row. He trained unilaterally by using independent handles, making sure to squeeze his shoulder blades together for the ultimate contraction. Looking every bit the part of a Mr. Olympia winner, Lunsford ramped up the weight for his final sets before he moved on to his final exercise.

Low Row Machine

A low-row machine allowed Lunsford to target his lats and rhomboids, as well as his middle and lower trapezius. He wrapped up his workout with several sets of this strength- and muscle-building movement, ensuring to maintain complete control of the weight to maximize time under tension.

Mr. Olympia-Level Back Workout

Although the 2023 Mr. Olympia winner didn’t go heavy on any of his exercises, he certainly put in some serious work at one of the most iconic training grounds. Between three lat pulldown variations and five rowing movements, Lunsford’s back workout will surely leave you feeling like you’re ready to walk across the stage.

• Close-Grip Cable Lat Pulldown
• Wide-Grip Lat Pulldown Machine
• Neutral-Grip Lat Pulldown Machine
• Chest-Supported Incline Row Machine
• T-Bar Row
• Chest-Supported Seated Row Machine
• Cable Seated Row
• Low Row Machine

Derek Lunsford clearly has an appreciation for how far he’s come during his journey as a pro bodybuilder. Humble yet still ultra-competitive, the first two-division champion in Olympia history has the physique and mindset needed to remain at the top of the Men’s Open division for the foreseeable future.

Featured Image: Derek Lunsford / YouTube

The post New Mr. Olympia Derek Lunsford Trains Back at Legendary Bev Francis Powerhouse Gym appeared first on Breaking Muscle.

Then the nightmare began.

Truscott’s dream of becoming a three-time champion dissipated during the performance round due to a devastating set of injuries that left her in a tremendous amount of pain and unable to complete her routine. On Nov. 11, 2023, the decorated Fitness competitor discussed the extent of the damage in a video posted on her YouTube page, revealing she suffered not only a torn ACL but also meniscus tears on both sides of her left knee.

In the aftermath of her heartbreaking experience in Orlando, FL, Truscott admitted to dealing with “excruciating” pain in her left quadriceps and left knee. Worried that she may have also torn her quad on stage, she was able to breathe a small sigh of relief after receiving her MRI results.

Although Truscott’s surgeon informed her that she tore her left anterior cruciate ligament (ACL) and meniscus on both the outside and inside of the same knee, the two-time Fitness Olympia winner avoided the worst-case scenario.

“The quad is intact, so I’m extremely happy about that,” Truscott explained. “I feel like there is light at the end of the tunnel here. My surgeon is very confident that I will make a full recovery. It’s just going to take some time.”

With her prehab and post-op rehab already scheduled, Truscott will have surgery “in the near future” to fix her damaged knee ligaments. Facing a tough road to recovery that should take several months, she expressed gratitude for all the support she’s received in the wake of her significant setback.

[Related: 5 Exercises to Help Athletes (Possibly) Prevent Injury]

Although she seemed optimistic about the future, Truscott didn’t have quite the same cheery attitude about a controversial move made by one of her peers.

During her fitness routine, 2021 Fitness Olympia champion Whitney Jones threw a shark prop off a pole — an act Truscott deemed “petty” and “beneath a champion.” Considering Truscott’s Team Apex Training logo includes a great white shark, it certainly seems Jones made a conscious decision to incorporate the reigning champion’s signature animal in a degrading manner.

“You wouldn’t see Chris Bumstead bring a dinosaur to the press conference, or Derek Lunsford bring a wolf to the press conference,” Truscott said. “I think she tried to take a shot at me and totally missed.”

Ultimately, though, the well-respected former champion took a bigger-picture approach when speaking about the future of the sport.

“I’ve made a career out of bodybuilding and I’m so excited to see that the IFBB Fitness division is growing,” Truscott said. “We have a lot of talented women coming into the sport and I’m super excited to see this year how much it’s going to grow.”

Vowing to return better than ever, Truscott does not have to worry about qualifying for the 2024 Olympia thanks to her former champion status. However, it will be interesting to see if the apparent rivalry between her and Jones continues whenever the two Fitness competitors share the stage again.

Featured Image: Missy Truscott / YouTube

The post Missy Truscott Suffered Dual Meniscus Tears and a Ruptured ACL During the 2023 Fitness Olympia appeared first on Breaking Muscle.

Coming off another successful showing at the biggest bodybuilding competition of the year, the king of the Classic Physique division can officially call himself a father-in-waiting. On Monday, Nov. 13, 2023, Bumstead and fiancée Courtney King revealed that they’re expecting their first child.

The power couple posted a four-part photo carousel with the simple caption “Baby Bum Coming 2024” to let the world know about their pregnancy. The third photo showed Bumstead and King holding a six-slide sonogram of their child.

While Bumstead brings big-name recognition and an impressive build that’s helped him reach the top of the Classic Physique mountain five years in a row, his partner also boasts impressive accomplishments and great genetics. A decorated athlete herself, King earned her IFBB Pro League Card in 2012, setting the stage for a highly successful run as a bikini competitor. The Chicago native didn’t reach quite the same level as her renowned future husband, but she did secure top-three finishes in 11 out of the 14 competitions she entered between 2013-16.

Notably, King capped off her career in epic fashion by capturing the 2016 Bikini Olympia championship over a crowded field that included three-time winner Ashley Kaltwasser. Two years later, she began dating Bumstead, who soon after started his run of dominance in the Classic Physique division. And just before he earned his fourth Olympia title, the Canadian native got down on one knee and proposed to King in October 2022.

[Related: Tia-Clair Toomey Works On Her Snatches For The First Time Post-Pregnancy]

As one of the most respected figures in the sport, Bumstead received plenty of support from his peers following the public announcement of his fiancee’s pregnancy.

“So so excited to meet Baby Bum! Kameron said he will babysit,” legendary coach Hany Rambod commented.

Seven-time Mr. Olympia Phil Heath also expressed his excitement about Bumstead’s announcement.

“Congratulations! Shurie and I are so overjoyed for you both!” wrote the 43-year-old retired bodybuilder.

Ironically, Bumstead isn’t the only multiple-time champion who will soon become a first-time father. Derek Lunsford, who became the first two-division winner in Olympia history by earning the Men’s Open title two years after taking home the 212 Olympia crown, announced the expectation of his first child back in July 2023.

In a touching moment that only added to the magic of making his Mr. Olympia dream come true, Lunsford kissed his wife’s stomach as he celebrated earning the Sandow trophy and a $400,000 prize that should go a long way in helping the couple set their baby up for success.

Featured Image: cbum / Instagram

The post 5-Time Classic Physique Champion Chris Bumstead and Fiancée Courtney King Share Pregnancy Announcement   appeared first on Breaking Muscle.

Just one week after sharing the podium with newly crowned champion Derek Lunsford and 2022 winner Hadi Choopan, Dauda delivered a decisive win at the 2023 Romania Muscle Fest Pro. Held over the weekend of Nov. 10-12, 2023, competitors from nine of the 11 IFBB Pro League divisions put their physiques on display in Bucharest, Romania, with Dauda taking home top honors in the Men’s Open category.

2023 Romania Muscle Fest Pro Division-by-Division Results

The 2023 Romania Muscle Fest Pro featured nine division battles — only one of which ended with a Romanian native emerging victorious. Here are the full results from the contest:

• Men’s Open
• 212 Bodybuilding
• Classic Physique
• Men’s Physique
• Women’s Bodybuilding
• Women’s Physique
• Figure
• Bikini
• Wellness

Men’s Open

Heading into the contest, most expected Samson Dauda to dominate the Men’s Open division — and the massive bodybuilder didn’t disappoint. The 2023 Arnold Classic winner secured his second victory of the year (and a $10,000 prize) by besting 2022 Romania Muscle Fest Pro champion Behrooz Tabani Abarghani, who could not compete in this year’s Olympia due to visa issues. Surprisingly, Nathan de Asha, who also missed the biggest bodybuilding show of the year after being denied entry into the United States, finished fourth.

1. Samson Dauda (United Kingdom)
2. Behrooz Tabani Abarghani (Iran)
3. Marcello de Angelis Rezende (Brazil)
4. Nathan De Asha (United Kingdom)
5. Mohamed Foda (Egypt)
6. Andrea Presti (Italy)
7. Alfred Chiriac (Romania)
8. Volodymyr Byruk (Ukraine)
9. Jan Turek (Czech Republic)
10. Kevin Brucher (Germany)
11. Gianluca Di Lorenzo (Italy)
12. Roberto Buonomo (Italy)
13. Pavel Cervinka (Czech Republic)
14. Hameed Juma (Bahrain)
15. Anton Bippus (Denmark)
16. Pavel Beran (Czech Republic)

212 Bodybuilding

Like Dauda, Ahmad Ali Ashkanani enjoyed a more successful outing in Romania than he did in Florida. Coming off a fifth-place finish in the Olympia 212 division, the Kuwait native secured his spot in the 2024 Olympia by finishing ahead of Giuseppe Zagarella and Radoslav Angelov, who took second and third, respectively.

1. Ahmad Ali Ashkanani (Kuwait)
2. Giuseppe Zagarella (Italy)
3. Radoslav Angelov (Bulgaria)
4. Alexandru Vasile Uta (Romania)
5. Lucas Garcia (Brazil)
6. Dawid Cnota (Poland)
7. Daniel Vasilica (Romania)
8. Vincent Alliot (France)
9. Junior Pagula (Brazil)
10. Morad Zahir (Morocco)
11. Victor Eric Lopez Garcia (Mexico)
12. Vincente Santamaria (Spain)

[Related: Chris Bumstead Claims Fifth Consecutive Classic Physique Championship at 2023 Mr. Olympia]

Classic Physique

Having already won the 2023 Europa Pro back in September, Wesley Vissers earned his second pro show win of the year. The Classic Physique competitor finished seventh at the 2023 Olympia and will look to improve upon that mark in Las Vegas, NV, on Oct. 10-13, 2024.

1. Wesley Vissers (Netherlands)
2. Ruben Lopez Reyes (Spain)
3. Alexander Westermeier (Germany)
4. Sebastien Theurel (France)
5. Ali Shams Ghamar (Iran)
6. George Achampong (Denmark)
7. Nicolas Alberto Concepcion (Philippines)
8. Mehmed Mehmedov (Bulgaria)
9. Chris Pistolas (Greece)
10. Pekka Kotipohja (Finland)
11. Milos Stojanovic (Serbia)
12. Francesco Della Vedova (Italy)
13. Karol Rogaczewski (Poland)
14. Luc Andre Steinker (Germany)
15. Fernando Gornals Margol (Spain)
16. Alberto Milani (Italy)

Men’s Physique

Stepping on stage for the first time since the 2022 Warsaw Pro, Miroslav Juricek made the most of his return with a clean sweep of first-place votes. As a result, the Czech Republic native will get to make his Olympia debut next year.

1. Miroslav Juricek (Czech Republic)
2. Caike DeOliveira (USA)
3. Furker Er (Turkey)
4. Mohammad Ali (Austria)
5. Jeffrey Darko (United Kingdom)
6. Alessandro Cavagnola (Italy)
7. Mauro Fialho (Spain)
8. Alexandru Panek (Romania)
9. Alessandro Colacchi (Italy)
10. Andrea Amato (Italy)
11. Andrea Antonelli (Italy)
12. Giuseppe Riserbato (Italy)
13. Jaime Maso Lopez (Spain)
14. Hamad Al-doseri (Bahrain)
15. Oskar Tchorzewski (Poland)
16. Mishal Alhassan (Saudi Arabia) — Tied for 16th
17. Aryan Ali (Germany) — Tied for 16th
18. Nasreddine Bouakouk (Algeria) — Tied for 16th
19. Nikolay Rashkov (Bulgaria) — Tied for 16th
20. Jose Luis Rivas (Spain) — Tied for 16th

Women’s Bodybuilding

Leyvina Rodrigues Barros cemented her case as one of the top female bodybuilders in the world by parlaying her well-balanced physique into a well-earned victory in the Women’s Bodybuilding division. After finishing well outside the top 10 in her Olympia debut in 2022, she will look to vault up the standings in the 2024 contest.

1. Leyvina Rodrigues Barros (Brazil)
2. Anastasia Korableva (Romania)
3. Tiana Flex (South Africa)
4. MayLa Ash (USA)
5. Barbara de Freitas Moojen (Brazil)
6. Hagit Seindlis (Israel)
7. Jacqueline Fuchs (Switzerland)
8. Viktoria Knysh (UAE)
9. Gemma Lancaster (United Kingdom)
10. Ivana Dvorakova (Czech Republic)
11. Simone Ellis (England)

[Related: Try This Beginner Bodybuilding Routine If You’re Looking To Build Mass]

Women’s Physique

Raluca Raducu represented Romania well by narrowly beating out runner-up Caroline Alves Dos Santos for the Women’s Physique division title. A one-point advantage allowed the IFBB Pro to stamp her ticket to the 2024 Olympia.

1. Raluca Raducu (Romania)
2. Caroline Alves Dos Santos (Brazil)
3. Sahar Rahmani (Iran)
4. Natalia Bystrova (Russia)
5. Silvia Cuartero Martinez (Spain)
6. Julia Glazycheva (Russia)
7. Jo Kelly (United Kingdom)
8. Modesta Halby (Denmark)
9. Marina Kassinopoullou (Cyprus)
10. Emilija Martic (Canada)
11. Tanya Chartrand (Canada)
12. Petra Osterwald (Switzerland)
13. Dany Jacot-Descombes (Switzerland)
14. Christina Kremser (Austria)
15. Sarah Crail (Australia)
16. Emilia Balkova (Bulgaria) — Tied for 16th
17. Tatiana Bulut (Turkey) — Tied for 16th
18. Cristina Chatti (Spain) — Tied for 16th
19. Diana Hristova (Bulgaria) — Tied for 16th
20. Lisa Kurzamann (Austria) — Tied for 16th
21. Laura Pyszora (United Kingdom) — Tied for 16th
22. Natalia Spierings (United Kingdom) — Tied for 16th

Figure

Two years removed from earning runner-up status at the Romania Muscle Fest Pro, Tereza Linhartova took home the title in the Figure division. Her ultra-sculpted physique and posing skills gave her the decisive edge over Romanian Stefana Sandu.

1. Tereza Linhartova (Czech Republic)
2. Stefana Sandu (Romania)
3. Rejoice Godwin (Spain)
4. Jennifer Reece (Canada)
5. Jennifer Zienert (Germany)
6. Sonja Ivanov (Germany)
7. Daiane Aparecida Freitas (Brazil)
8. Maria Ignacia Mas Delgado (Spain)
9. Veronica Gallego Garcia (Spain)
10. Anna Kohckar (Ukraine)
11. Behnaz Nasrollahi Azar (Germany)
12. Charlotte Goubet (France)
13. Helen Zavitsanou Pistolas (Greece)
14. Yadviga Zakurina (Russia)
15. Maria Ignacia Mas Delgado (Brazil)
16. Reem Albareeq (Bahrain) — Tied for 16th
17. Vanessa Happle (Germany) — Tied for 16th
18. Cristina Araujo Silva (Spain) — Tied for 16th
19. Lubomira Steftcheva (Bulgaria) — Tied for 16th

Bikini

After settling for second place at the 2023 Italian Olympus Pro back in October, Alice Marchisio achieved her goal of earning a gold medal. Her first pro win gives her a chance to compete in the Olympia.

1. Alice Marchisio (Italy)
2. Valerya Fedorenko (Ukraine)
3. Giuditta Taccani (Italy)
4. Dorottya Zoe Toth (Hungary)
5. Kerry Sexton (United Kingdom)
6. Rania Stamatiadou (Greece)
7. Irene Iravedra Cunarro (Spain)
8. Violeta Palamarchuk (Ukraine)
9. Lorena Blanco (Spain)
10. Andrina Scharli (Switzerland)
11. Luca Katai (Hungary)
12. Sara Lujza Rogacsi (Hungary)
13. Mara Carro (Germany)
14. Natalia Koursari (Greece)
15. Aleksandra Duba (Poland)
16. Johanna Durr (Germany) — Tied for 16th
17. Noemi Lavacca (Italy) — Tied for 16th
18. Anna Thaarup (Denmark) — Tied for 16th

[Related: Major Change to Mr. Olympia Qualification System Will Have Immediate Impact on 2023 Contest]

Wellness

Despite being one of the last competitors to enter the show, Gisele Machado proved she’s still a force to be reckoned with in the Wellness division. The Brazilian bodybuilder claimed her fourth pro show victory of 2023 in lopsided fashion, earning unanimous first-place votes. Although she did not compete in the 2023 Olympia, Machado should take the stage in Las Vegas in 2024.

1. Gisele Machado (Brazil)
2. Paula Dominguez (Spain)
3. Sandra Colorado Acal (Spain)
4. Klaudia Vanessza Csuri (Ukraine)
5. Dainora Dvarionaite (Lithuania)
6. Lexy Oliver (Italy)
7. Valentina Mabrouk (Italy)
8. Houda Hmini (Morocco)
9. Rosa Benadero Munoz (Spain)
10. Laleska Bruschi (Brazil)
11. Lisa Beck (Germany)
12. Carlotta Tonelli (Italy)
13. Marjelle De Cock (Belgium)
14. Lenia Fernandes (Portugal)
15. Laurene Gaudelier (France)
16. Celandine Holenweg (Switzerland) — Tied for 16th
17. Lidia Melero (Spain) — Tied for 16th

Featured Image: Samson Dauda / Instagram

The post Samson Dauda Wins 2023 Romania Muscle Fest Pro One Week After Finishing Third in Mr. Olympia  appeared first on Breaking Muscle.

Coming off an impressive performance at the 2023 NPC Ultimate Warriors in which he won his Classic Physique debut, the uber-popular powerlifter-turned-bodybuilder still had to trim a few inches off his sizable frame. Unfortunately for Wheels, his peak week efforts to go from 240 to 232 pounds didn’t result in a first-place finish in Orlando, FL, as Ejike Enwereuzor Jr. captured the Amateur Olympia Classic Physique championship on Nov. 2, 2023.

Less than a week later, however, Wheels’ body appeared vastly different than it did when he stood on stage at the Orange County Convention Center. On Nov. 5, 2023, a noticeably larger version of the versatile strength athlete shared a video on his YouTube video detailing how he gained 53 pounds in five days after competing in the Amateur Olympia. Not only did Wheels discuss his use of diuretics, but he also delivered a complete breakdown of the cheat meals he consumed that contributed to such a substantial jump.

Having last stepped on stage at around 265 pounds, Wheels went on a serious cut to get contest-ready for the Classic Physique category. Besides severely reducing his calories and essentially eliminating carbohydrates from his diet for several weeks, his weight-loss process also involved the use of diuretics, which bodybuilders often use during peak week to reduce muscle water retention, increase urine output, and excrete sodium to present a more aesthetic physique. (1)

“This was my first time getting fully depleted for a show,” Wheels explained. “I did use diuretics to make weight and to have that dry, hard look on stage.”

Despite falling short of his goal of earning his IFBB Pro League card, the record-setting powerlifter-turned-bodybuilder certainly proved how powerful combining diuretics with a calorie-restrictive diet can be for quickly transforming your physique. Yet after tipping the scales at 231.4 pounds during weigh-ins on Oct. 30, 2023, and competing in the Amateur Olympia at 238 pounds two days later, Wheels surprised himself by ballooning up to 284 pounds by Nov. 4, 2023.

“I don’t think I’ve consumed enough fluid and solid food to add up to 40 pounds,” he said. “I don’t understand where all the weight came from.”

[Related: Walking for Weight Loss: A Guide to Drop the Pounds]

While Wheels’ massive weight gain may seem shocking, it shouldn’t be based on both his diuretic use and his post-contest diet. After utilizing diuretics twice within three days to make weight for both shows, it would only be natural for his body to begin retaining fluids instead of shedding them. Plus, when you stop taking diuretics and start binge eating like Wheels did, you’re bound to see the number on the scale go up as you replenish your muscle glycogen stores.

In a classic example of the effects of a post-contest cheat meal spree, here’s what the social media star ate that left him 53 pounds heavier.

Larry Wheels’ Full Cheat Meal Lineup

After abstaining from any type of comfort food for quite some time, Wheels went all-in over two days with nine calorie-dense cheat meals:

Day One

• Cheat Meal One: Two bacon double cheeseburgers and one large fry (Five Guys)
• Cheat Meal Two: 16-pounce ribeye steak and sweet potato mash (Ruth’s Chris Steak House)
• Cheat Meal Three: One bag of Pop-Tarts
• Cheat Meal Four: Two cups of noodles

Day Two

• Cheat Meal Five: Cinnamon roll pancakes, hash browns, and sunny-side-up eggs
• Cheat Meal Six: Cinnamon roll bagel with cream cheese, orange juice, and a bowl of cereal
• Cheat Meal Seven: Bacon double cheeseburger with French fries and lemon cookies
• Cheat Meal Eight: Fried chicken sandwich, six bone-in wings, three chicken tenders, and French fries — plus chocolate cake with vanilla ice cream for dessert (Buffalo Wild Wings)
• Cheat Meal Nine: 14-inch margherita pizza, garlic knots, and a salad

Ultimately, Wheels estimated that he consumed about 20,000 calories within the first 24 hours after stepping on the Amateur Olympia stage. But after taking a no-holds-barred approach to eating and seeing the number on the scale shoot up by more than 50 pounds in such a short amount of time, he sounded ready to get back to a more disciplined lifestyle.

“It’s time to screw my head back on straight and eat clean,” he said.

Featured Image: Larry Wheels / YouTube

References

1. Escalante, G., Stevenson, S.W., Barakat, C. et al. Peak week recommendations for bodybuilders: an evidence-based approach. BMC Sports Sci Med Rehabil 13, 68 (2021). https://doi.org/10.1186/s13102-021-00296-y

The post Larry Wheels Gained 53 Pounds in 5 Days After Finishing Second at 2023 Amateur Olympia appeared first on Breaking Muscle.

On Nov. 8, 2023, CrossFit HQ announced the upcoming 2024 CrossFit Games season will commence with the 2024 CrossFit Open on Thursday, Feb. 29, 2024. That event will kick off a multi-stage competition that concludes with the top Individuals and Teams taking their talents to Fort Worth, TX, for the 2024 CrossFit Games scheduled for Aug. 8-11, 2024.

Below is a division-by-division breakdown of the 2024 season structure, along with key competition dates to keep on your calendar.

• Individuals
• Teams
• Age-Group
• Adaptive

Individuals

The Open

Registration for the Open begins on Jan. 9, 2024. Participants must complete three workouts during a three-week span at their affiliates or home gyms. The workouts will be released on the CrossFit Games website on Thursdays at noon PT. All athletes have until the following Monday at 5 p.m. PT to submit their scores online.

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

The second virtual stage of the 2024 CrossFit Games season will separate the top athletes from the rest of the field as individuals complete a series of workouts at their affiliate gyms across six days to see who advances to the Semifinals. After allowing only the top 10 percent of individuals in each region to move from the Open to the Individual Quarterfinal in 2023, CrossFit HQ has opened the door for more athletes to participate in 2024 by expanding that threshold to the top 25 percent of the worldwide Open.

The regions include North America West, North America East, Europe, Asia, Africa, Oceania, and South America.

• Registration begins: April 1, 2024
• Individual Quarterfinal: April 17-22

Semifinals

The final qualifying stage for athletes vying for the sport’s ultimate prize will feature the top 40 individual men and 40 individual women from each region competing in person.

According to CrossFit HQ, dates and locations for the Semifinals will be released at a later time.

The CrossFit Games

Scheduled for Aug. 8-11, 2024, the CrossFit Games will take place at Dickies Arena in Fort Worth, TX. There, the top 40 men and 40 women in the world will battle for the honor of becoming the Fittest Man on Earth® and the Fittest Woman on Earth®, respectively.

[Related: 2023 Rogue CrossFit Invitational Results — Laura Horvath and Patrick Vellner Become Two-Time Champions]

Teams

The Open

Per CrossFit HQ, any licensed affiliate in good standing with the company can register a team for the CrossFit Games Team competition. A team must consist of at least two men and two women who register as Individual competitors in the Open.

Teams will advance to the Quarterfinals based on their top two female and top two male scores in each workout, which must be done individually.

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

In the second stage of the competition, four-person teams comprised of two males and two females must work together to complete the Quarterfinal workouts at their affiliate gyms during a six-day period.

Just like the Individual division, the top 25 percent of teams in each region will advance to the Quarterfinals.

• Registration begins: April 1, 2024
• Team Quarterfinal: April 3-8

Semifinals

Although no dates or locations have been announced yet for the 2024 CrossFit Semifinals, the top 30 teams from each region will take part in the in-person competition.

The CrossFit Games

The top 30 teams in the world will join the top 40 men and top 40 women Individual competitors in Texas from Aug. 8-11 for the championship round of the 2024 CrossFit season.

[Related: 2023 CrossFit Games Team Division Results]

Age-Group

Broken into two distinct groups, here’s how the 2024 season will play out for the Age-Group divisions.

Masters

The Open

Featuring athletes between the ages of 35 and 65+, the Masters division will start its season with the same three-week worldwide Open. The groups are separated accordingly:

• Men and Women: 35-39
• Men and Women: 40-44
• Men and Women: 45-49
• Men and Women: 50-54
• Men and Women: 55-59
• Men and Women: 60-64
• Men and Women: 65+

Key dates to keep in mind:

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

In another change for 2024, the top 25 percent (minimum 200) of athletes from each division will advance to the Age-Group Quarterfinal. Any athlete who qualifies for both the Age-Group and Individual Quarterfinals may compete in both without having to pay separate registration fees.

All workouts for individuals and select age groups (35-54) will be the same.

• Registration begins: April 1, 2024
• Age-Group Quarterfinal: April 17-22

Semifinals

The top 200 athletes from each age group will earn the opportunity to compete in the online Age-Group Semifinal, which will take place on May 8-13, 2024.

The Masters CrossFit Games by Legends

While the date and location for the Masters CrossFit Games by Legends have yet to be announced, we do know exactly how many athletes from each age group will advance to the championship stage.

• 35-39: 40 men and 40 women
• 40-44: 40 men and 40 women
• 45-49: 40 men and 40 women
• 50-54: 30 men and 30 women
• 55-59: 30 men and 30 women
• 60-64: 20 men and 20 women
• 65+: 20 men and 20 women

[Related: 2023 CrossFit Games Age Group Results]

Teenagers

The Open

Teenage athletes are divided into two groups: Boys and Girls 14-15 and Boys and Girls 16-17. All participants will start their season with the three-week Open.

• Registration begins: Jan. 9, 2024
• Workout 24.1: Feb. 29-March 4
• Workout 24.2: March 7-11
• Workout 24.3: March 14-18

Quarterfinals

The top 25 percent of each age group will get a chance to move on to the Quarterfinals. Like the Masters division, any athlete in the 16-17 division who also qualifies for the Quarterfinals as an Individual may compete at both. Athletes who qualify for both competitions only have to perform one set of programming.

• Registration begins: April 1, 2024
• Age-Group Quarterfinal: April 17-22

Semifinals

The top 200 teen competitors from each age group will inch one step closer to securing a spot in the championship round, with the online Age-Group Semifinal scheduled for May 8-13, 2024.

The Teenage CrossFit Games by PIT Teen Throwdown

Instead of traveling to the Lone Star State to try and win a title, the top 30 boys and top 30 girls will take their talents to Three Rivers, MI. The Teenage CrossFit Games by Pit Teen Throwdown will be hosted at a site that includes a 10,000-square-foot gym nestled on a 65-acre fitness ranch.

No date has been announced for the Teenage CrossFit Games.

[Related: 2023 CrossFit Games Adaptive Division Results]

Adaptive

The Adaptive CrossFit Open by WheelWOD

Run by WheelWOD for the first time, a more robust version of the Adaptive division will start its season with the online Adaptive CrossFit Open. To be more inclusive and allow more athletes to participate, there will be 15 Adaptive divisions in 2024, including:

• Upper Impairment 1 Point of Contact
• Upper Impairment 2 Points of Contact
• Lower Impairment Above Knee
• Lower Impairment Below Knee
• Lower Impairment Minor
• Seated Without Hip Function
• Seated With Hip Function
• Seated Quadriplegic
• Neuromuscular Major
• Neuromuscular Moderate
• Neuromuscular Minor
• Standing Diagnosed
• Visual Impairment
• Short Stature
• Intellectual 

Here are important dates to keep in mind for the upcoming season:

• Registration begins: Jan. 9, 2024
• Adaptive 24.1: Feb. 29-March 4
• Adaptive 24.2: March 7-11
• Adaptive 24.3: March 14-18

The Adaptive CrossFit Semifinals by WheelWODFOLLOW

The top 20 athletes from each adaptive division will move on to the online Adaptive CrossFit Semifinal by WheelWOD, which takes place from May 8-13, 2024.

The Adaptive CrossFit Games by WheelWOD

Finally, the top 10 athletes from all 15 divisions will compete for their respective championships. According to the press release, the date and location for the Adaptive CrossFit Games will be announced soon.

Featured Image: crossfitgames / Instagram

The post 2024 CrossFit Games Season Schedule: Division-by-Division Breakdown appeared first on Breaking Muscle.

Forced to withdraw from the biggest competition of the season because of a torn hamstring, Walker recently revealed he suffered even more damage than initially thought. In a video posted on his Instagram page on Nov. 6, 2023, “The Mutant” delivered an update about his injury status and his mindset as he embarks on the road to recovery.

After congratulating Derek Lunsford for becoming the 18th Mr. Olympia and the first two-division champion, Walker divulged more details about his health status. Not only did Walker suffer a serious hamstring injury in the leadup to the Olympia, but he also hurt his calf.

“I think it was Friday, we went and got the MRI done and it came back that I do have a partial hamstring tear and a grade 1 strain, little tear in my calf as well,” Walker said. “Nothing crazy, nothing too significant that would require surgery, so that’s great news. I’m very happy, literally very happy about that.”

Luckily for Walker, a grade 1 strain includes mild damage to individual muscle fibers that typically causes a small loss of strength and motion. On the other hand, a grade 3 strain involves a complete rupture of a muscle or tendon and usually requires surgery to reattach the damaged structure. So, even though Walker’s Olympia dream turned into a bit of a nightmare, he avoided the worst-case scenario.

The 2021 Arnold Classic winner noted that his doctors were “very impressed” with how quickly his body started the healing process. Despite dealing with a major setback at the most inopportune time, Walker displayed maturity and humility when discussing his injury.

“I am a firm believer that things happen for a reason, and I can’t seem to find what reason this,” Walker explained. “This was supposed to be a really special moment. I’m just holding on to that saying, things happen for a reason, for greater things to happen, so that’s what we are going to do.”

[Related: 2023 Amateur Olympia Results]

Although Walker can’t crush a leg workout anytime soon, he won’t let that stop him from preparing to compete again in 2024. Focused on training his upper body and testing his limits as he recovers, he vowed to return stronger for next year’s Olympia.

However, whether Walker will have an opportunity to participate in the sport’s tentpole contest is far less certain than his conviction about making a comeback. Due to changes to the Olympia Qualifying System, only the top three finishers from the Mr. Olympia contest automatically qualify for next year’s event.

With Walker already ruling himself out of the 2024 Arnold Classic, he will have to win an IFBB Pro League show to secure a spot in the Men’s Open lineup for the 2024 Olympia. Then again, perhaps promoters will grant “The Mutant” his request to receive a special invite to share the stage with the newly crowned champion and the rest of the Olympia hopefuls.

Featured Image: nick_walker39 / Instagram

The post Nick Walker Reveals He Suffered More Than Just a Torn Hamstring Before Bowing Out of 2023 Mr. Olympia  appeared first on Breaking Muscle.

“The expansion into cables is a natural progression for Eleiko,” CEO Erik Blomberg said in a Nov. 6 press release. “From our roots in lifting and free weights to functional cable training, we aim to empower individuals to improve their performance in sports and life with meticulously engineered, precision-crafted strength equipment.”

Since breaking into the strength training space in 1957, Eleiko has become much more than a barbell manufacturer. With a wide range of fitness equipment that includes bumper plates, platforms, weight benches, dumbbells, and kettlebells, as well as lifting gear like belts, straps, and knee sleeves, the Swedish-based company commands widespread respect for producing high-quality products.

“Strength is fundamental to overall health and wellbeing, and we aim to help create premium strength training experiences and inspire more people to train,” Blomberg said.

Now, lifters worldwide can add to their home gym arsenal by designing a custom cable machine station suited to their needs. Customers and clients don’t have to worry about putting together a system alone, either. Not only does Eleiko offer a series of pre-built stations, but it also provides direct design assistance via an exclusive consultation call with one of its representatives.

[Related: Best Functional Trainers of 2023 for Small Spaces, With Smith Machines, and More]

For those who don’t want to go the custom route, the pre-build options include:

• Free-standing
• Wall-mounted
• Multi-function

Featuring knurled handles for optimal grip, Eleiko cable systems feature steel frames, aluminum pulleys, and fully protected weight stacks that minimize potential injury. Designed with athletes and coaches in mind, the one-to-one weight ratio on the stack allows lifters to see the actual resistance applied by the cable — a definite plus from a lifter’s perspective. No lubrication is required for shaft maintenance.

Whether looking to upgrade your current cable machine or ready to expand your home gym setup entirely, Eleiko’s latest innovation can help take workouts to the next level. While free weights offer unique benefits — such as helping build coordination and power — cable stations allow for constant tension on the muscles and the capacity to switch between exercises more efficiently.

Given Eleiko’s reputation for manufacturing elite gym equipment, there should be plenty of optimism surrounding its newest release. From lower chest flyes to seated rows, cable-based workouts supplied by a brand backed by nearly seven decades of design and production experience are possible.

Featured Image: Eleiko Sport / YouTube

The post Eleiko Sport is Now Making Cable Machines appeared first on Breaking Muscle.