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November 2, 2023

2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia

Filed under: Fitness — Tags: , , , — admin @ 8:27 pm

To say Derek Lunsford left a lasting impression at the 2022 Mr. Olympia would be a massive understatement. Transitioning from the 212 division, he made the most of his Men’s Open debut by coming within one spot of capturing the most coveted title in the sport of bodybuilding.

Determined to topple reigning champion Hadi Choopan from his Mr. Olympia throne, Lunsford enters this year’s contest as one of the prohibitive favorites. With his fellow competitors preparing to showcase their physiques during the Nov. 2-5 weekend in Orlando, FL, the former 212 Olympia winner (in 2021) hit the gym with legendary coach Hany Rambod for his final training session before he steps on stage.

Not only did Lunsford share highlights from his chest and triceps workout, but he also provided insight into his diet and mindset in a vlog posted on his YouTube channel on Nov. 1, 2023.

YouTube Video

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With the most important show of the year right around the corner, Lunsford seems satisfied with how the prep process has gone. Between drinking two gallons of water per day, doubling his dosage of probiotics for digestive health, and being diligent with his diet, the 2022 Mr. Olympia runner-up has put himself in a position to make a legitimate run at the title.

“I’ve never actually felt this good right before a show,” Lunsford said. “I just understand how this process goes better now. It’s a combination of growth as an athlete and also mental maturity in terms of not allowing myself to be overwhelmed with stress and anxiety and worry.”

After consuming a pre-workout meal of fish and white rice, he joined forces with Rambod one last time. The workout begins at the 15:20 mark of the video above.

Plate-Loaded Chest Press Machine

Lunsford started the session on the plate-loaded chest press machine. After warming up with a 45-pound (20.4-kilogram) plate per side, he pushed his pecs further by adding a 25-pound (11.3-kilogram) plate on his next set. For his top set, the 2023 Mr. Olympia hopeful worked with 115 pounds (52.2 kilograms) worth of plates per side, making sure to squeeze out the final few reps before moving on to the ensuing chest exercise.

Pec-Deck Machine

Next, Lunsford aimed to stretch and contract his pectoral muscles and serratus anterior using the pec-deck machine. To do so, he made sure to utilize the full range of motion, opening up his chest completely before bringing his arms together at the top of the movement.

Rather than allowing Lunsford to grasp the pec-deck machine’s handles, Rambod reminded his client to keep his hands open so he could get all of his muscle fibers to fire.

Incline Dumbbell Press

Moving over to the dumbbell section of the gym, Lunsford laid down on a bench to perform an incline press. Working with a pair of 50-pound (22.7-kilogram) dumbbells, he maintained a fairly neutral wrist position as he lowered the weight until his elbows formed a 90-degree angle.

Once he let the dumbbells reach chest level, Lunsford drove them back up, making sure to engage his triceps at the top. He only performed two sets of this exercise before switching up his method of blasting his pecs.

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Plate-Loaded Incline Press Machine

For another push-based movement, Lunsford hit the plate-loaded incline press machine. An easy warm-up set with a 45-pound plate on each side set the stage for a second set with double the amount of weight.

Although his client could go heavier, Rambod refused to let Lunsford increase the intensity. Instead, he had him perform a third set with the same load to wrap up this portion of the workout.

Cable Crossover / Low-to-High Flye

In a similar movement to the pec-deck machine, Lunsford worked his chest with a classic bodybuilding exercise: the cable crossover. Designed to maintain tension through a long range of motion, this exercise forced the top 2023 Mr. Olympia contender to push a little harder than some of the other exercises.

Rambod changed the angle of attack by dropping the cables down to the lowest setting for a low-to-high flye variation. Lunsford kept a supinated (palms-up) grip as he raised his hands in front of him and squeezed the upper part of his pecs at the top.

Cable Rope Triceps Pushdown

For more triceps work, Lunsford performed several sets of cable rope triceps pushdowns. Again, Rambod kept the load manageable, encouraging his client to push his hands apart and lock out his triceps on every rep. Lunsford maintained a slight forward lean during the exercise to ensure his triceps did all the work.

Single-Arm Triceps Extension

After working both arms with the rope, Lunsford performed single-arm triceps extensions using a handle attachment. This isolation movement allowed the 2021 212 Olympia champion to target the medial head of his triceps while also engaging his obliques.

Standing Calf Raise Machine

The final exercise of Lunsford’s final workout before the Olympia had nothing to do with his upper body. Instead, Rambod had him perform calf raises on a plate-loaded machine. Even though he only used a 45-pound plate on each side, Lunsford achieved a visible pump throughout his lower legs from stretching and contracting his calves from a standing position.

Olympia-Bound Chest and Triceps Workout

Lunsford’s last workout certainly didn’t look as intense as some of his other training sessions leading up to the Olympia. However, that makes sense given the timeline and his need to perform well on stage. Still, you can utilize this chest- and triceps-focused protocol to build muscle and upper-body strength at your own pace:

  • Plate-Loaded Chest Press Machine
  • Pec-Deck Machine
  • Incline Dumbbell Press
  • Plate-Loaded Incline Press
  • Cable Crossover / Low-to-High Flye
  • Cable Rope Triceps Pushdown
  • Single-Arm Triceps Extension
  • Standing Calf Raise Machine

There’s no doubt Derek Lunsford has the dedication and drive to be the last man standing at the 2023 Mr. Olympia. And even though he and Hadi Choopan both train with Hany Rambod, you can be sure last year’s runner-up has every intention of beating out the defending champion. With an elite physique and the mindset to match, don’t be surprised if Lunsford leaves Orlando with a new achievement on his bodybuilding resume.

Featured Image: Derek Lunsford / YouTube

The post 2022 Runner-Up Derek Lunsford Crushes Final Workout Two Days Out From 2023 Mr. Olympia appeared first on Breaking Muscle.

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October 27, 2023

Chris Bumstead Trains Shoulders Two Weeks Out From Trying to Capture Fifth Consecutive Mr. Olympia Title

Filed under: Fitness — Tags: , , , — admin @ 8:48 pm

For the last four years, no Classic Physique competitor has been able to outperform Chris Bumstead at the Mr. Olympia contest. The titleholder since 2019, he remains firmly in the driver’s seat heading into the most anticipated bodybuilding competition of the year.

With Bumstead and his peers making their final preparations for the 2023 Mr. Olympia show, the pressure is squarely on the four-time champion’s shoulders to fend off a crowded field headlined by 2023 Arnold Classic winner, and last year’s Olympia runner-up, Ramon Rocha Quiroz and Urs Kalecinski, who finished third at the 2022 Classic Physique Olympia. Luckily, though, Bumstead looks more than capable of delivering another first-place performance when he hits the stage for the Nov. 3-5 weekend in Orlando, FL.

Showcasing the size and symmetry needed to reach the top of the Classic Physique mountain, Bumstead gave fans an intimate look at his intense training style in a shoulder day workout vlog posted on his YouTube channel on Oct. 26, 2023.

YouTube Video

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Before embarking on his workout, Bumstead showed his preferred method for promoting a great pump, energy, and focus. He mixed his signature blue raspberry pre-workout supplement from Raw Nutrition with Pump, a stimulant-free pre-training supplement designed to increase blood flow and improve muscle fullness. That formula provided Bumstead with 200 milligrams of caffeine plus 10 grams of L-citrulline and an unspecified amount of beta alanine — two non-essential aminos acid found in many bodybuilding supplements.

Dumbbell Lateral Raise

Coming off a high-carb day that reinvigorated his brain and replenished his muscle glycogen stores, the determined bodybuilder hit the gym with a full tank and excellent focus. The intense workout begins at the 8:55 mark of the video.

Bumstead and his training partner started out with a classic shoulder day exercise: the dumbbell lateral raise. A time-tested deltoid-building movement, Bumstead used a pair of 45-pound (20.4-kilogram) dumbbells for his first set. He dropped down by five pounds (2.2 kilograms) on each of his next two sets, completing 12 reps on each one.

Plate-Loaded Shoulder Press Machine

Next, Bumstead showed off his strength on the plate-loaded shoulder press machine by working with five 45-pound plates per side on his first set. He removed one plate for his next set of this seated overhead press variation, making sure to control the weight throughout the movement.

Bumstead’s training partner provided plenty of verbal motivation (and a little bit of assistance) to help the reigning Mr. Olympia squeeze out the final few reps on his second and third sets. This push-based exercise directly targeted the front delts while also recruiting the triceps during the lockout phase.

Reverse Pec-Deck Machine

After hitting his shoulders from the frontal plane, Bumstead switched up his angle of attack by working on the reverse pec-deck machine. Making sure to keep his arms extended and his chest firmly against the pad, he retracted his shoulder blades and squeezed his rear delts and rhomboids at the top of every rep.

An exercise primarily aimed at increasing thickness and overall muscular development in the posterior shoulders, this adduction-based movement provided Bumstead with a terrific pump, bringing out the championship-level definition in his upper back.

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Rope Cable Front Raise

After giving his anterior delts a break with the last exercise, Bumstead directly targeted them via the rope cable front raise. Setting up with a slight forward lean and a pronated (palms down) grip, he recruited his front delts to lift the rope from knee height to shoulder-level so his arms were parallel with the floor.

Using an unspecified amount of weight, it took every bit of effort for Bumstead to push through sets of 12 repetitions of the isolation movement. In addition to working all three deltoid heads (anterior, lateral, and posterior), this front raise variation also required his serratus anterior to act as a stabilizer during the exercise.

Standing Shoulder Press Machine

Despite having already performed an overhead press variation earlier, that didn’t stop Bumstead from going back to another push-based movement. This time, though, he utilized a standing shoulder press machine — and a much lighter load.

Bumstead started out with 95 pounds (43 kilograms) worth of plates per side, making sure to keep a neutral wrist position and his core engaged. After two sets that included partial reps at the end, he performed a drop set with a single 45-pound plate per side.

Cable Lateral Raise

For his final shoulder exercise, Bumstead performed a lateral raise variation. Rather than going the single-arm route, he worked both arms simultaneously by crossing the cables in front of him.

Undoubtedly feeling the effects of his muscle-building efforts, Bumstead made sure to keep his palms down and head neutral as he spread his arms apart and raised them to shoulder-level. The four-time Mr. Olympia only showed one set of this exercise.

Seated Calf Raise/Tibialis Raise

Even though it was labeled a shoulder workout, Bumstead worked on his lower body for a brief time by alternating seated calf raises with a unique tibialis raise to work the muscles along the front of his lower leg.

Beginning with the seated calf machine, he utilized a technique in which he flexed his calves halfway up before completing a full rep, Bumstead worked with a pair of 45-pound plates. Again, he only showed one set of this exercise before moving to a specialized seated machine that provided resistance as he raised he toes upward, working one leg at a time.

Classic Bodybuilding Shoulder Workout

Bumstead’s approach to working his deltoid so near to a major contest may not be typical of his standard muscle-building session but, as a whole, it may provide a high-intensity change of pace for your next upper body workout. If you were tempted to follow in the footsteps of the winningest champion Classic Physique has ever seen, here’s a recap of his pre-contest session.

  • Dumbbell Lateral Raise
  • Plate-Loaded Shoulder Press Machine
  • Reverse Pec-Deck Machine
  • Rope Cable Front Raise
  • Standing Shoulder Press Machine
  • Cable Lateral Raise
  • Seated Calf Raise

As the 2023 Mr. Olympia contest nears, other Classic Physique competitors can look forward to trying to take down a champion who just keeps getting better. With a winning mindset and the body to match, Chris Bumstead couldn’t be in a better position heading into the most important weekend of the year. And if he remains on the same path he’s been on for nearly half a decade, who knows how many more titles he’ll have a few years from now.

Featured Image: Chris Bumstead / YouTube

The post Chris Bumstead Trains Shoulders Two Weeks Out From Trying to Capture Fifth Consecutive Mr. Olympia Title appeared first on Breaking Muscle.

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October 26, 2023

Larry Wheels Crushes Chest Workout One Week Out from Pursuing Classic Physique Dream at Amateur Olympia

Filed under: Fitness — Tags: , , — admin @ 9:07 pm

With nearly 3 million YouTube subscribers and a laundry list of accolades as a strength athlete, Larry Wheels is easily one of the most recognizable figures in the fitness industry. However, if you only know him by name, you may be surprised at how drastically different he looks compared to some of the photos from his powerlifting days.

Noticeably leaner across the board, Wheels has clearly worked hard to prepare for the next phase of his bodybuilding journey. With his sights set on earning his International Federation of Bodybuilding and Fitness (IFBB) Pro Card at the 2023 Amateur Olympia on Nov. 1, 2023, the winner of the 2018 NPC Gold Coast Muscle Classic Heavyweight division gave a glimpse at his trimmer frame in a chest day workout vlog posted on his YouTube channel on Oct. 25, 2023.

YouTube Video

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Joining forces with IFBB Pro Luis Sierra at Team Zero Gravity Fitness in Claremont, Calif., Wheels kicked off the session with a quick physique update. After pointing out that he weighed about 265 pounds (120.2 kilograms) the last time he competed in bodybuilding, Wheels said, “I’ve never been this conditioned in my life.”

Currently tipping the scales at 240 pounds (108.9 kilograms), he needs to trim eight more pounds (3.6 kilograms) off his sizable frame before he steps on stage. But with the 2023 NPC/IFBB Pro League Ultimate Warriors contest taking place in Anaheim, Calif., just four days before the 2023 Amateur Olympia, Wheels didn’t want to risk getting injured by going too heavy during the workout.

Still, he and Sierra, along with Team Zero Gravity founder and head coach Ryan Bentson, completed a series of four chest exercises that provided a fantastic pump. The workout begins at the 2:45 mark of the video.

Plate-Loaded Chest Press Machine

Starting off on a TuffStuff Fitness chest press machine prototype designed by Bentson, Wheels warmed up with a 45-pound (20.4-kilogram) plate per side. He pushed his pecs further using a progressive overload method, adding another 45-pound plate per side for his second set.

Although Bentson noted that the machine can feel heavy quickly, that didn’t stop the trio from increasing the weight again. Gripping the handles so that his palms faced inward, Wheels had no trouble completing a third set that included an additional 25 pounds (11.3 kilograms) on each side. Even when the group swapped out the 25-pounder for a 45-pound plate, he completed every rep with relative ease compared to his training partners.

Perhaps that shouldn’t have been a surprise given Wheels’ powerlifting background. He told Sierra that he’s used 250-pound (113.4-kilogram) dumbbells for bench press training and 185-pound (84-kilogram) dumbbells for the seated shoulder press. However, lifting that heavy can be a challenge when you’re at the end of a contest prep and depleted of muscle-fueling glycogen.

Interestingly, although Wheels revealed that he’s been eating an incredibly low 1,000 calories per day (including zero carbohydrates) for the previous three weeks to drop from 270 pounds (122.5 kilograms), he doesn’t find cutting nearly as difficult as bulking.

“When you’re doing bulking right, you wake up full, you go to bed full, you’re never hungry,” Wheels explained. “If you’re hungry and you’re bulking, you’re not bulking hard enough. When I’m bulking, there’s never a point in the day where I’m enjoying anything.”

After finishing up their final set, the group moved on to another machine that worked the chest in a much different manner.

Plate-Loaded Incline Flye Machine

Next, Wheels and his training partners worked on the plate-loaded incline flye machine to get a full stretch of the pecs. Despite being “flat” due to a lack of glycogen in his muscles, Wheels had visible striations in his chest as he performed the exercise.

Ordinarily, bodybuilders will consume carbohydrates shortly before a contest to produce a fuller look. However, with Wheels needing to make weight for the Amateur Olympia just 48 hours after he hits the stage in Anaheim, Bentson said he will compete in the first show without any carbs in his system.

In between sets, Wheels practiced his poses, showcasing a well-balanced physique that should surely look even more impressive when he’s filled out for his second show.

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Plate-Loaded Incline Press Machine

The second-to-last exercise targeted the upper pecs, anterior deltoids, and triceps. Starting with a pair of 45-pound plates per side, the group ramped up the intensity with every set. A shirtless Wheels looked right at home working with 180 pounds (81.6 kilograms) worth of plates on each side for five repetitions on the penultimate set.

To finish off this portion of the workout, the group utilized a “burn out,” in Wheels’ words. The weight was reduced back to the starting point, 90 pounds (40.8 kilograms) per side, and the athletes aimed to complete as many repetitions as possible, with Wheels tallying 19.

High-to-Low Cable Crossover

The workout ended with cable crossovers — an isolation movement that applies a high amount of tension to the pecs. This chest flye variation brought out the striations in Wheels’ chest and arms even more, especially as he squeezed his pecs together.

During the final part of the session, Wheels discussed the differences between getting contest-ready and following a less-strict lifestyle.

“I’m a lot happier at 280. I’m a lot happier when you eat what you want, whenever you want,” Wheels said. “Looking good is great for the odd time that I look in the mirror and make a video. Outside of that, it’s a constant battle mentally of ‘can’t have that’ and ‘can’t have this’ and it’s just not as fun as being huge and eating whatever you want.”

Ultimately, though, the decorated athlete acknowledged that he’s on a mission to see what he’s capable of. Still determined to become the strongest professional bodybuilder of all time, Wheels stated that he hasn’t abandoned his goal of eventually completing a 1,000-pound deadlift.

Efficient Contest Prep Chest Workout

Although no specific number of reps or sets were provided, you can utilize this short-but-sweet chest workout as a baseline for your own muscle-building goals. Aim for three to four sets of eight to 12 reps of each exercise, and don’t be afraid to use a relatively challenging weight on the chest press and incline press, as they’re multi-joint movements which incorporate your shoulders and triceps, as well as your chest.

  • Plate-Loaded Chest Press Machine  
  • Plate-Loaded Incline Fly Machine
  • Plate-Loaded Incline Press Machine
  • High-to-Low Cable Crossover

Given all the success he’s enjoyed as a strongman, powerlifter, bodybuilder, and fitness influencer, no one should doubt Larry Wheels’ ability to deliver a winning performance. However, he certainly faces a tough challenge to go from being a 270-pound strength athlete to a 232-pound Classic Physique competitor in what’s become arguably the most popular division in the sport of bodybuilding.

Featured Image: Larry Wheels / YouTube

The post Larry Wheels Crushes Chest Workout One Week Out from Pursuing Classic Physique Dream at Amateur Olympia appeared first on Breaking Muscle.

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October 20, 2023

Reigning Champ Hadi Choopan and Top Contender Derek Lunsford Team Up for Chest Workout 3 Weeks Before 2023 Mr. Olympia

Filed under: Fitness — Tags: , , , , — admin @ 8:10 pm

To be the best, you have to beat the best.

Considering how close he came to taking home the title in his Men’s Open debut, 2022 Mr. Olympia runner-up Derek Lunsford certainly seems capable of toppling Hadi Choopan from his throne in just a few weeks. Yet even though the former 212 Olympia winner represents a major threat to Choopan’s chances of claiming the crown in consecutive years, that doesn’t mean the two titans can’t benefit from some friendly collaboration.

With the 2023 Mr. Olympia show set to take place the weekend of Nov. 3-5, Lunsford recently teamed up with the reigning champion for an intense chest workout led by legendary trainer Hany Rambod. In a poignant example of iron sharpening iron, the two bodybuilders showcased their incredible physiques and work ethics in a pec-focused training vlog posted on the Evogen Nutrition YouTube channel on Oct. 19, 2023.

YouTube Video

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Prior to hitting the weights, Rambod put everything in perspective by pointing out that all the athletes in the Men’s Open division have leveled up, which should make this year’s Olympia “an absolute dogfight.” With two of the top contenders joining forces for a muscle-building session at Evogen Nutrition HQ in Irvine, Texas, the workout kicked off near the 1:20 mark.

Incline Machine Chest Press

After consuming a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement that enhances blood and muscle volume, Lunsford started out on the incline chest press machine. Working with three 45-pound (20.4-kilogram) plates per side on his first set, he made sure to completely lockout his triceps at the top of the movement.

Choopan followed with a set of his own before Rambod ramped up the intensity by adding another 45-pound (20.4-kilogram) plate per side. During the initial part of the workout, Lunsford credited the 22-time Olympia-winning trainer with helping him make improvements in 2023.

“That connection is so much better this year, it’s crazy,” Lunsford told Rambod. “Once you told me in the offseason to slow it down, back off the weight a little bit, control it, then I actually started connecting with the muscle. Then I started adding more weight, and now I feel really strong and connected with the muscle.”

Incline Machine Power Press

Before diving into the next exercise, Rambod noted the significant differences in training styles between two of his top athletes.

“Derek’s used to doing much less volume, in general,” he said. “Hadi’s used to doing a ton of volume. So he goes in and does four or five sets. He’ll do like eight exercises. It’s like we’ve got to force him sometimes to cut back.”

Lunsford and Choopan proceeded to blast their pecs and triceps on the incline machine “power press,” using a neutral-grip to adjust muscle recruitment. The training team started out with three 45-pound (20.4-kilogram) plates per side. As the load increased and fatigue set in, Rambod encouraged Lunsford to finish with partial reps.

Incline Machine Flye

Next, the duo made their way to the incline flye machine for four sets of this staple chest exercise. Emphasizing both the stretch and the squeeze portions of the movement, Choopan worked with a slightly heavier load than his peer.

Between sets, Lunsford shared some insight into what it’s like to train alongside someone who he will aim to defeat in Orlando, FL.

“As far as the competition’s concerned we’ll leave it to the day of the show,” Lunsford explained. “But all in all we’re brothers in iron, we’re brothers and teammates here at Evogen, and I’m happy to be training with him, and you got to respect the champion.”

Incline Dumbbell Press

Following three machine-based movements, Rambod switched things up by having his athletes work with dumbbells on an incline bench press. Choopan started with 119 pounds (54 kilograms) in each hand, carefully lowering the dumbbells to his chest before driving them back up.

Meanwhile, Lunsford worked with a weight that appeared to be a little lighter than his counterpart. Still, he made sure to squeeze out every rep of an exercise designed to target the upper pec and front delts.

Flat Machine Chest Press

Next, Ramod went with another bench press variation, this time calling upon Panatta’s unique “Super Horizontal Multi Press” machine for a flat version of the push-oriented movement. He helped Lunsford get familiar with the mechanics of this specially designed chest press machine, which allows the user to get a similar experience as using a barbell with the added benefit of being able to change the bar position, range of motion, and type of bar grip for a significantly more targeted approach.

“It works great for not only chest but you can also use it for triceps because you can go ahead and invert the bar, and it’ll take you into a cambered position so you can do a close-grip bench,” Rambod explained.

Lunsford and Choopan’s trainer also took some time to point out common mistakes he sees athletes make when training chest, including trying to push with their shoulders instead of their chest, having weak triceps, and not bringing the bar or dumbbells directly across their chest. Those technical errors can prevent lifters from maximizing their ability to build bigger, stronger pecs.

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Decline Machine Flye

To target the lower pec, Rambod had Lunsford and Choopan utilize the decline machine flye. The eccentric portion produced significant tension on the lower portion of their chest muscles, forcing both bodybuilders to dig deep to squeeze their hands as close together as possible on the concentric portion.

Machine Dip

The second-to-last exercise Lunsford and Choopan performed hit their chest from a different angle. They executed high-volume sets of dips on a plate-loaded machine, focusing on slow and controlled movements.

Rambod emphasized the importance of body positioning and maintaining a strong core throughout the exercise. Although dips are typically viewed as a triceps builder, he noted that leaning forward “will activate much more chest” than staying upright, which recruits more of the triceps.

Cable Flye

Finally, the group made their way to the cable machine for several sets of flye variations. Lunsford and Choopan hit their pecs from multiple angles — something Rambod expounded upon near the end of the workout.

“Change up the position of the pulley,” he explained. “Go high, go mid-point, go low. What you want to do is you want to be able to create variation so that your chest does not get used to the same exercises week to week. When you give variation, you’ll get muscle growth.”

Championship-Caliber Chest Day Workout

  • Incline Machine Chest Press — 4 x 8-15 
  • Incline Machine Power Press — 4 x 8-15 
  • Incline Machine Flye — 4 x 8-15 
  • Incline Dumbbell Press — 4 x 8-15 
  • Flat Chest Press Machine — 4 x 8-15 
  • Machine Decline Flye — 4 x 8-15 
  • Machine Dip — 4 x 12-15
  • Cable Flye — 4 x 12-15  

As two of the favorites to win the 2023 Mr. Olympia, Hadi Choopan and Derek Lunsford bring elite physiques and unparalleled dedication to the mix. Joining forces for a chest workout showed they’re both humble enough to put any egos aside in order to bring out the best in each other. However, only one man can leave Orlando with the Mr. Olympia title, and only time will tell whether Choopan, Lunsford, or another competitor will earn that coveted crown.

Featured Image: Evogen Nutrition / YouTube

The post Reigning Champ Hadi Choopan and Top Contender Derek Lunsford Team Up for Chest Workout 3 Weeks Before 2023 Mr. Olympia appeared first on Breaking Muscle.

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October 19, 2023

After Torn Biceps Tendon Forced Him to Miss 2022, Evan Singleton Has Big Plans for 2023 Rogue Invitational 

Filed under: Fitness — Tags: , , , — admin @ 6:41 pm

Let’s just say last year didn’t go as expected for Evan “T-Rex” Singleton.

Considered one of the front-runners for the 2022 Giants Live World Tour Finals, the former professional wrestler suffered a significant setback in September 2022 when he tore his right distal biceps tendon during a training session. The injury not only knocked Singleton out of competing in a contest in which he finished third overall in 2021, but it also prevented him from making his first appearance at the Rogue Invitational.

However, more than a year removed from undergoing surgery to reattach his biceps tendon, Singleton has proven he’s still a force to be reckoned with by adding two titles to his strongman resume over the last few months. Coming off victories at the 2023 Giants Live Strongman Classic and the 2023 Giants Live World Open, the Pennsylvania native has plenty of confidence about his chances of winning the 2023 Rogue Invitational, which will take place from Oct. 27-29 in Round Rock, Texas.

As part of their “Road To The Invitational” series, Rogue Fitness spotlighted Singleton’s comeback campaign in a video posted on their YouTube channel on Oct. 18, 2023.

YouTube Video

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After making it clear that he wants to be the World’s Strongest Man and win the upcoming Rogue Invitational, Singleton left no doubt about his desire to become the face of the sport he’s competed in since 2018.

“I want the average, casual viewer to think of strongman and picture me,” he said emphatically. “That’s what I want.”

Singleton, who stands 6-feet, 6 inches tall and weighs about 351 pounds (159 kilograms), played “every sport at least once” growing up. Although he didn’t shift his focus to strongman until a serious head injury forced him to retire from pro wrestling, he credited his diverse athletic background with giving him the skills that have helped him become a standout in the strength sports world.

And despite having to call it quits on his WWE dream, Singleton learned some valuable lessons that have carried over to his current line of work.

“A lot of my mentality, my attitude, my aggression, I got all of that from wrestling,” he explained. “There is something that drives me to be better than what I was yesterday and to be better than my competition, to be stronger than anything that I run into.”

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Fully healed from the injury that left him unable to compete in 2022, Singleton showcased his impressive upper body strength by practicing the Fingal’s Fingers and Log Press. Both movements require strong shoulders, triceps, and core. Supersetting the movements in succession also challenges competitors’ cardiovascular conditioning.

Singleton sounded quite optimistic about his chances of winning that event at the Invitational, as he believes his cardio and ability to lift the Fingal’s Fingers and heavy log should put him in an advantageous position.

On the other hand, the humble competitor highlighted that he needs to work on his clean technique to prepare for the Axle Press — an exercise he hasn’t worked on in over two years.

“I’m going to really fine-tune and really work on the clean so that it’s efficient, it’s precise, and it’s accurate every single rep so I can conserve as much energy for the press,” Singleton explained. “If I get it to my shoulders, it’s going up.”

Singleton admitted that the movement “felt hard” during his training session. However, he was only 50 pounds (22.7 kilograms) away from the expected competition weight, which means he may still have a shot at taking home top honors in the event.

“I am coming in the most complete and the hungriest that I’ve ever been in my life,” Singleton said. “I am pushing as hard as I can to give everything that I can on competition day, and there isn’t anybody that’s going to stop me.”

Overall, the 31-year-old seems mentally and physically prepared to do some serious damage at Dell Diamond later this month. With a pair of recent wins under his belt and an opportunity to secure at least one more before 2023 comes to a close, don’t underestimate T-Rex’s chances of leaving the Lone Star State as the Rogue Invitational’s strongman champion.

Featured Image: Rogue Fitness / YouTube

The post After Torn Biceps Tendon Forced Him to Miss 2022, Evan Singleton Has Big Plans for 2023 Rogue Invitational  appeared first on Breaking Muscle.

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October 18, 2023

Did Arnold Schwarzenegger Once Break Barbara Bush’s Leg?

Filed under: Fitness — Tags: , , — admin @ 10:27 pm

Arnold Schwarzenegger sat down with Kelly Clarkson on her NBC daytime talk show this week, where the host asked him about a story that’s been floating around for decades, in which the 76-year-old former governor allegedly broke former First Lady Barbara Bush’s leg in a skiing accident.

And while Schwarzenegger was all too happy to oblige, there have been conflicting reports as to the accuracy of the story.

“Well, George Bush invited me when I was the Chairman of the President’s Council [on Physical Fitness and Sports],” Schwarzenegger told Clarkson. “He would invite me always to Camp David, this was 1991, ’92, when he was president. He would invite me up there literally like every month.” 

He said that Bush “loved” hanging out with him and working out together, and that they two would throw horseshoes and go running together.

“And one time I was up there in the winter,” he recalled. “And so, he said to me, ‘I have this great sled,’ which was not really a sled, it was a toboggan. And so with sleds, you can steer the sled with your feet, but that one I couldn’t really steer.

“So we go down the hill in the snow. He’s sitting behind me and he says, ‘You steer.’ And I did not know how to steer,” Schwarzenegger continued. “So I mean, it’s just going faster and faster, and all of a sudden we’re approaching this tree. And all of a sudden Barbara comes up behind the tree, and then we just ran into her leg.

“And so poor Barbara Bush, she had to go to the hospital afterwards,” he explained. “She had, you know, a sprained leg and she got a cast on it and the whole thing. But I have to say that they were very gracious about it and the way they took it. And, you know, I apologized. I said, ‘I feel really bad.'”

“Nobody has this story, it’s incredible,” Clarkson remarked, in a statement that may be even more accurate than she intended.

Schwarzenegger also wrote about the incident in his 2012 memoir, Total Recall: My Unbelievably True Life Story.

“The president and I came down the hill too fast and crashed into Barbara, and she ended up in the hospital with a broken leg,” he wrote on page 397, according to CNN. “I still have the photo President Bush sent me afterward.”

U.S. President George Bush takes a toboggan ride with Austrian actor Arnold Schwarzenegger at Camp David. 

Getty Images

Was Arnold Schwarzenegger really responsible for the accident?

But while Bush did indeed break her leg in a 1991 sledding accident, and Schwarzenegger was reportedly present on the trip, the media at the time—including both the New York Times and Washington Post—claim that she broke her leg while actually sledding down an icy slope on a saucer sled and crashed into a tree.

According to Bush’s press secretary, Anna Perez, the First Lady told her that the president started yelling “Bail out! Bail out!” when he saw her going down the hill. “She doesn’t know why she didn’t bail out,” Perez told reporters at the time. “She just held on and the next thing she knew, there was the tree.”

Likewise, Bush’s son, Neil Bush, was asked about Schwarzenegger’s version of events during a 2018 appearance on CNN Newsroom, around the last time the story was circulating. 

“About the whole notion of the crash and your, you know, mom breaking her leg, so is he saying that he led to the breaking of your mom’s leg, or did she break her leg in a different way?” CNN anchor Fredricka Whitfield asked. “‘Cause there are different stories out there. What do you recall?”

“Well, she broke the leg running into a—I wasn’t there, but she broke the leg running into a tree,” Bush claimed.

It makes for a wild story—whether Schwarzenegger was responsible or not. Sadly, Bush passed away earlier in 2018, so if there’s a different story out there, she took it to her grave with her.

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CrossFit Legend Josh Bridges Crushes Full-Body Workout Two Weeks Out From 2023 Rogue Invitational

Filed under: Fitness — Tags: , — admin @ 8:47 pm

Despite being five years removed from his last CrossFit Games appearance, Josh Bridges remains one of the most recognizable and well-respected athletes in the sport. In fact, even though the three-time CrossFit Regionals champion hasn’t competed in the Games since 2018, he still looks more than capable of keeping up with fellow legends like four-time Fittest Man on Earth® Rich Froning Jr. and 2009 CrossFit Games winner Mikko Salo.

Bridges will have an opportunity to showcase the strength, stamina, and resolve that made him a fan favorite later this month at the 2023 Rogue Invitational in Round Rock, Texas. Set to take place from Oct. 27-29, the highly anticipated competition will feature a Legends showcase that should provide plenty of highlight-worthy moments over the course of three days.

With another trip to Dell Diamond on the docket, Bridges took his training to another level in a video posted on his YouTube channel on Oct. 15, 2023.

YouTube Video

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In the latest episode of his “Paying the Man” vlog series, the former U.S. Navy Seal put together a full-body workout that forced each of the participants to dig deep from start to finish.

Before Bridges and his two training partners, Tayler and Andrew Patterson, began the main part of the session, they completed a “warm-up workout” that proved far more taxing than hitting the treadmill or rower for a few minutes. To prepare for the HIIT-style workout to follow, the trio performed six rounds of a 100-foot sled push and eight bar muscle-ups.

Combining a heavy sled push (371 pounds/168 kilograms) with a gymnastics-inspired pull-up variation provided the perfect mix of strength and cardio training that set the tone for the rest of the session. Plus, utilizing a 1:1 work-to-rest ratio between rounds gave sufficient time for Bridges and his partners to recover as they trained outside under the heat of the Denver sun.

With the initial part of the workout complete, the group hit the stationary bike for a few minutes before ramping up the intensity with a four-part circuit that targeted just about every major muscle group. Rather than trying to hit a specific number of reps or rounds, the six-time CrossFit Games athlete utilized the AMRAP (as many rounds as possible) approach for the 30-minute workout.

“I love AMRAPs because it’s just you against the clock,” Bridges explained. “It’s not a set ‘how much work you’re going to get done,’ it’s a set ‘time you’re going to do work.’ So everyone has the same amount of time, but who’s willing to push harder during the work to get the more reps in, to get more work in.”

Bridges made sure to cover all his bases by selecting two conditioning exercises (the Jacobs Ladder and a 200-meter run), one lower body movement (back squat), and one upper body movement (flat dumbbell bench press).

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The workout didn’t necessarily focus on building strength or utilizing heavy loads. Instead, Bridges utilized a relatively light weight (70 pounds/31.7 kilograms) to complete 10 reps on the dumbbell bench press. He followed the same strategy with the squats, opting for 195 pounds (88.4 kilograms) so he could hit all 15 reps on every set. For context on his output, the experienced athlete disclosed that he weighed 165 pounds (74.8 kilograms) several days prior to the session.

However, sandwiching the two muscle-building exercises between the Jacobs Ladder and 200-meter run proved to be particularly challenging.

“That workout is a trap because where you make and lose time is on the bench and squats, and everything else is like just maintain a pace,” Bridges explained. “It’s not long enough to gather spare seconds for the effort.”

Covered in sweat and clearly fatigued from the four-exercise HIIT session, it’s clear his style of programming paid off for everyone involved. Bridges, who impressively finished in 13th place at the 2016 Games as both the oldest (33) and shortest (5-foot 2-inch) Individual Mens competitor, delivered some words of wisdom from his home gym once the workout concluded.

“Like any sport, it takes time to realize who you are as an athlete and where you should push, where you shouldn’t push, and where you should back off,” he explained. “It’s really fun getting to share these types of workouts and showing her [Tayler] what kind of athlete she can become.”

30-Minute Full-Body AMRAP Workout

  • Jacobs Ladder – 100 feet
  • Flat Dumbbell Bench Press – 10 reps
  • Back Squat – 15 reps
  • Run — 200 meters (656 feet)

While Bridges may no longer be “in his prime,” the 41-year-old most certainly still has the mindset of a champion. And after representing the CrossFit Legends well a year ago, he looks ready to give the Round Rock crowd another classic performance at the 2023 Rogue Invitational.

Featured Image: Josh Bridges / YouTube

The post CrossFit Legend Josh Bridges Crushes Full-Body Workout Two Weeks Out From 2023 Rogue Invitational appeared first on Breaking Muscle.

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October 17, 2023

Archaeologists Find 11,000-Year-Old Statue Clutching Its Own Penis

Filed under: Fitness — Tags: , , — admin @ 8:52 pm

Archaeologists in Turkey have unearthed an 11,000-year-old statue of a man who appears to be clutching his penis. It was found alongside several other statues, including that of a life-size boar.

The sculpture of the man was discovered at the site of Karahan Tepe in Turkey’s Şanlıurfa Province. According to a statement from Turkey’s Ministry of Culture and Tourism, the statue stands over seven feet tall, with its ribs, spine, and shoulders especially pronounced. It also suggests the person may be shown as being dead.

While scientists are unsure of the statue’s exact age, the site at Karahan Tepe dates back 11,000 years and has been the discovery ground for many other statues and artifacts.

Ted Banning, a professor of anthropology at the University of Toronto who was not involved in the discovery, spoke with Live Science about its significance. “Any interpretation of the statue is conjectural at this point,” he said, but confirmed that it was likely the person was depicted as being dead. Banning said the person on whom it was based was “an important ancestor associated with the building in which it was found.”

Banning also believes this to be true based on its unique pose. “The fact that the figure is clutching its penis potentially [symbolizes] that this person was the progenitor of a social group, such as a lineage or clan, associated with the building,” he confirmed.

A photograph taken at the archaeological site of Karahantepe in Sanliurfa, southeastern Turkey on October 9, 2023, shows a newly found 2.3-meter high human statue (R), a stone man seated, clutching his sex with both hands, a vulture at his feet on the wall of a room. On this archaeological site, a stone statue, over 2.30 m high and seated on a bench adorned with a leopard, was discovered at the end of September in south-east Turkey, at the heart of a complex of some twenty sites that were home to thousands of humans during the Stone Age, twelve thousand years ago.

OZAN KOSE/Getty Images

A photograph taken at the archaeological site of Karahantepe in Sanliurfa, southeastern Turkey on October 9, 2023, shows a newly found 2.3-meter high human statue (R), a stone man seated, clutching his sex with both hands, a vulture at his feet on the wall of a room. On this archaeological site, a stone statue, over 2.30 m high and seated on a bench adorned with a leopard, was discovered at the end of September in south-east Turkey, at the heart of a complex of some twenty sites that were home to thousands of humans during the Stone Age, twelve thousand years ago.

OZAN KOSE/Getty Images

The sculpture of the wild boar was found at the Göbekli Tepe site, about 22 miles from Karahan Tepe. It dates back to 8700 B.C. and 8200 B.C., according to the German Archaeological Institute, and is flecked with pigment, giving scientists reason to believe it was painted at one time.

Banning believes that the structures at Göbekli and Karahan may have been used as homes rather than temples, “in which case it makes a lot of sense that each would have its own lineage ancestor,” he explained of the statues.

Professor and director of the department of prehistory at Istanbul University Necmi Karul shows the 1.20 m long, 70 cm high newly found polychrome wild boar at the archaeological site of Gobeklitepe, southeastern Turkey on October 9, 2023. With its red eyes and teeth and black-and-white body, this 11,000-year-old wild pig is “the first colored sculpture from this period discovered to date.”

OZAN KOSE/Getty Images

Professor and director of the department of prehistory at Istanbul University Necmi Karul shows the 1.20 m long, 70 cm high newly found polychrome wild boar at the archaeological site of Gobeklitepe, southeastern Turkey on October 9, 2023. With its red eyes and teeth and black-and-white body, this 11,000-year-old wild pig is “the first colored sculpture from this period discovered to date.”

OZAN KOSE/Getty Images

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October 16, 2023

Air Force Vet With Parkinson’s Shares Ironman Triathlon Journey

Filed under: Fitness,Health — Tags: , , , , — admin @ 9:24 pm

Cleveland Clinic anesthesiologist Sara Whittingham has faced many challenges in her life, from graduating the Air Force Academy to becoming a physician to training as an endurance athlete. But her latest challenge might be her most difficult yet.

After being diagnosed with Parkinson’s Disease in 2020, Whittingham began participating in a study that determined how strenuous exercise can (along with medication) help slow the development of her disease. This weekend, she completed the IRONMAN World Championship in Hawaii, her first triathlon since being diagnosed.

“I was pleased because I felt like a real runner again,” Sara recalls. “With medication and exercise, I wasn’t feeling as stiff. I was feeling better overall.”

Sara Whittingham

“Sara’s case is both touching and inspiring to all of us. To see her overcome the effects of her disease, and compete in an IRONMAN, is absolutely amazing,” said Dr. Walter. “She shows what people with Parkinson’s can do, when medicine and exercise work together.”

Sara Whittingham

She explained that her goal was more than just finishing the race, it was about bringing awareness to Parkinson’s and how people can continue to accomplish amazing things.

“With the support of my family, friends, colleagues and my care team, I have gone from starting to apply for disability in January 2022 to competing in an IRONMAN in October 2023,” Sara said. “There are thousands of men and women who are still working and living full lives with this disease. I hope that gives people with Parkinson’s hope to never stop dreaming big.”

You can read more about her journey here.

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Hafthor Björnsson Announces Three-Part Return to Strongman Beginning with 2024 Arnold Strongman Classic

Filed under: Fitness — Tags: , , — admin @ 8:02 pm

Less than a month after letting the world know about his decision to step away from powerlifting, Hafthor Björnsson has officially put a timetable on his return to the sport that made him a living legend.

Working his way back from a torn pectoral muscle that’s taken several months and plenty of patience to rehabilitate, Björnsson unveiled his comeback plan by announcing that his first strongman competition will be in March at the 2024 Arnold Strongman Classic (ASC).

The three-time ASC winner (2018-2020) and 2018 World’s Strongest Man champion delivered more details about his health status and competition schedule in a video posted on his YouTube channel on Oct. 14, 2023.

YouTube Video

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Björnsson, who will turn 35 in November of 2023, stated that he will make his return at the 2024 Arnold Strongman Classic, which will take place during the weekend of March 1-3 in Columbus, Ohio.

“A lot of you guys might think it’s too soon, too heavy, and that’s okay,” Björnsson explained. “I’m going to the show with the mindset that I’m going to do my best, and I want to go and try my best against the best in the world … In my opinion, the Arnold Strongman Classic in Columbus, Ohio is one of the toughest shows with the best athletes in the world.”

Although he’s still not fully healed from his pec injury, the 2023 International Sports Hall of Fame inductee said he’s “back to 100 percent training” and has been performing staple loaded carry movements like the yoke walk, farmer’s walks, and the frame carry.

“I’m even going to throw in some [log press] soon,” Björnsson said. “So things are definitely moving in the right direction, and I’m feeling awesome.”

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In addition to the Arnold Strongman Classic, “The Mountain” has two more events penciled into his schedule for next year: the 2024 Arnold Strongman UK and the 2024 Rogue Invitational.

Björnsson won’t get a much of a break once he makes competes at the ASC in early March, as the Birmingham, England-based Arnold Strongman UK competition will take place just two weeks later.

Although the March 15-17 competition won’t be quite as big as the US version, there shouldn’t be any shortage of star power across the pond. Björnsson hinted that 2023 Arnold Strongman Classic champion Mitchell Hooper, who Björnsson currently considers the best in the world, will compete in the contest. That could set the stage for an epic showdown between the iconic athlete and the reigning World’s Strongest Man.

Björnsson unsurprisingly also has his sights set on showcasing his strength and power at Rogue’s preeminent event. As a sponsored athlete who accomplished his goal of setting a record at the 2022 Rogue Invitational by throwing a 25.5-kilogram (56-pound) Scottish Highland Games weight over 6.17 meters (20 feet, 3 inches), he has ample motivation to perform at an elite level again.

“I think by the time I’ll be competing at Rogue Invitationals I should be back to a very good strength point,” Björnsson said. “So I should be able to push very hard at that show and I should be very competitive and a good threat. I think I’d be a good threat at the Arnolds anyways — with my experience, with my background, I’m a threat at any show, but I’m also giving the guys competing nowadays huge respect.”

With the 2023 Rogue Strongman Invitational scheduled for Oct. 27-29, Björnsson should have roughly a year to get ready for another record-setting outing. But with 2023 winding down, he faces a pivotal five-month stretch to prepare for a successful showing at his first strongman competition since his last official competitive appearance when he took home the title at Iceland’s Strongest Man in August of 2020.

Featured Image: Hafthor Bjornsson / YouTube

The post Hafthor Björnsson Announces Three-Part Return to Strongman Beginning with 2024 Arnold Strongman Classic appeared first on Breaking Muscle.

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