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October 10, 2023

Charles Griffen Overcomes Torn Pec to Secure Spot in 2023 Mr. Olympia Lineup

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Six months after suffering a scary setback that could have easily sidelined him for the rest of the competitive season, Charles Griffen showed the power of perseverance by completing his comeback story in championship fashion.

On Sunday, Oct. 8, 2023, Griffen officially clinched a qualifying spot in the 2023 Mr. Olympia contest by outperforming the rest of the Men’s Open division at the 2023 Legion Sports Fest Pro in Reno, Nevada.

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With the Mr. Olympia contest — the biggest bodybuilding show of the year — scheduled for Nov. 2-5, the Legion Sports Fest Pro provided a pathway for hopeful contenders to secure some of the final few spots in the lineup.

Not only did Griffen ensure he’ll have a chance to wash away the memories of a 14th-place finish at the 2022 Olympia, but he did so despite dealing with the effects of a serious injury he sustained during a chest training session earlier this year.

The Minnesota native made social media waves back in April 2023 with a video that highlighted how everything can change in a split-second when heavy weights are involved. Griffen’s Instagram post showed him injuring his left pectoral muscle as he prepared to perform an incline dumbbell press with a pair of 170-pound (77-kilogram) dumbbells.

Even after sustaining a potentially career-threatening injury, he did not undergo surgery to repair the grade II tear. Facing a four- to six-week recovery period from the partial tendon tear, Griffen didn’t let the mishap break his physical or mental fortitude. Instead, the injury set the stage for a furious comeback that culminated in a clutch victory with Olympia-bound ramifications. 

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What made his first-place finish at the Legion Sports Fest Pro even more impressive was the fact he earned a unanimous stamp of approval from the judges despite having a visibly torn pec. In a sport that values both muscle density and symmetry, Griffen’s win spoke volumes about his complete physique and elite conditioning.

Ultimately, his monstrous quads, well-developed back, and bulging biceps put him above the rest of a crowded field that included John Jewett, who will join Griffen at the ’23 Olympia in Orlando, FL to compete in the 212 division. Jewett’s performance in Reno certainly turned heads, as he earned a unanimous second-place finish in his Men’s Open debut.

Although it looked like Griffen’s victory brought some finality to the Olympia lineup, that didn’t exactly prove to be the case. Less than 24 hours after Griffen secured the last qualifying spot, Brett “The Butcher” Wilkin officially withdrew from the 2023 Mr. Olympia due to recent digestive issues which caused significant and unexpected weight loss.

With Wilkin, Mamdouh “Big Ramy” Elssbiay, and 2023 Toronto Pro Supershow winner Iain Valliere all backing out for various reasons, the Men’s Open division lineup now features: 

Griffen faces an arduous road to finish ahead of some big-name competitors with big-time physiques. With top contenders like 2022 Men’s Open runner-up Derek Lunsford, 2023 Arnold Classic winner Samson Dauda, and 2019 Mr. Olympia Brandon Curry all vying to take down reigning champion Hadi Choopan, it will be fascinating to see where Griffen places following a 14th-place showing a year ago and an Olympia debut of 13th in 2018. 

Then again, with all the adversity he’s had to overcome in 2023, the three-time IFBB Pro League champion has already shown he’s capable of winning an uphill battle. 

Featured Image: ProStudio1 / Instagram

The post Charles Griffen Overcomes Torn Pec to Secure Spot in 2023 Mr. Olympia Lineup appeared first on Breaking Muscle.

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October 4, 2023

Classic Physique Competitor Terrence Ruffin Trains Delts With Former Mr. Olympia Brandon Curry 

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Coming off a clutch performance in Dubai that clinched him a spot in the 2023 Mr. Olympia lineup, Terrence Ruffin has a chance to remind everyone why he’s considered one of the top competitors in the Classic Physique division. The 2022 Arnold Classic winner officially earned a trip to Orlando, FL by taking home the Classic Physique title at the 2023 Dubai Pro on Sept. 24, 2023, putting him on track to walk across the stage during the Nov. 2-5 weekend.

While Ruffin faces an uphill battle to beat out four-time champion Chris Bumstead, he took a step in the right direction by teaming up with someone who’s reached the top of the mountain before: Brandon Curry. Ruffin shared highlights of his delt-focused training session with the 2019 Mr. Olympia Men’s Open champion in a vlog posted on his YouTube channel on Oct. 4, 2023.

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With both bodybuilders looking to bounce back from disappointing showings at the 2022 Mr. Olympia contest (Curry finished fourth in the Men’s Open while Ruffin finished sixth in Classic Physique), the session included both muscle-building exercises and insightful discussions that show the physical and mental toughness it takes to compete at the highest level.

After a quick greeting, their workout begins at the :20 mark of the video.

Single-Arm Bent-Over Cable Lateral Raise

Curry started the shoulder-based session with bent-over cable lateral raises. Maintaining a neutral spine and a slight bend in his knees, he emphasized staying as long as possible with his arm during the movement. After performing several warm-up sets on each side, Ruffin and his workout partner ramped up the intensity.

Trainer Amer Kamra pushed both bodybuilders to complete sets of 15 reps, providing some assistance to maintain a full sweeping motion. During this first exercise, Curry highlighted how most delt movements don’t put a full stretch on the muscle, which limits muscle growth potential. At one point, Kamra had Ruffin go with a lighter load — a programming decision he expounded upon later in the workout.

“We start with rear delts: two warm-up sets, then we go two top sets,” Kamra explained. “If he didn’t get the first top set, we reduce the weight and we go back-off sets.”

Single-Arm Rear Delt Machine

After using cables for their first exercise, Curry and Ruffin moved on to the rear delt machine. Rather than sitting with their chest against the pad, the bodybuilders sat sideways, which provided more range of motion to build what Kamra described as “3D” shoulders.

Ruffin’s muscular endurance was put to the test during this time. He completed sets ranging between 12-15 reps that pushed him to stretch and contract his rear delts until the point of near-failure.

Lateral Raise Machine

Next, the Olympia-bound duo targeted their side delts on the lateral raise machine. Curry’s sculptured shoulders particularly popped during this exercise.

However, even the former Mr. Olympia winner faced the painful reality of repeatedly performing lateral raises when he finished one of his sets and quickly leaned on a nearby machine to catch his breath. Ruffin wrapped up with a final set that clearly taxed his side delts and traps.

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Seated Shoulder Press

As the group transitioned to the plate-loaded shoulder press machine, Kamra let Curry and Ruffin know they would have to perform three “normal” sets, followed by a drop set. Starting with a 20-kilogram plate on each side, the IFBB pros progressed through several sets of this prime shoulder-building exercise.

Ruffin got a bit of a rude awakening from this part of the workout. After completing 12 reps with 35 kilos loaded on each side, he followed up with a drop set that left him humbled, to say the least.

“First day back and they’re whipping my ass,” Ruffin said.

Curry showcased his impressive combination of strength and stamina by working with a significantly heavier load to wrap up this part of the session. Kamra pushed the Nashville native to complete 15 reps with what appeared to be 90 kilograms loaded on each side, followed by a drop set of 12 reps with 40 kilograms.

Cable Rope Front Raise

Going back to the cables for rope front raises gave Curry and Ruffin another chance to round out their shoulders. In addition, it provided them an opportunity to talk about life away from bodybuilding. Working at a more relaxed pace, they completed rounds of this front delt-focused movement while discussing the how to achieve a balance between bodybuilding and being present for family and other obligations.

“The more you can keep an understanding that these struggle times are going to come, we live in reality, let’s try to plan appropriately,” the 40-year-old Curry explained. “If you have these false expectations or this perfect reality that ain’t going to come, then that’s where you run into roadblocks.”

Kramer brought things back into focus by challenging the bodybuilders to work through five sets at a lighter weight before moving on to the last exercise.

Dumbbell Lateral Raise

The workout ended with a classic bodybuilding move: dumbbell lateral raises. Both Curry and Ruffin initially used lighter weights to achieve a huge upper-body pump. Kramer then had each man complete three straight sets of 10 reps with progressively heavier dumbbells.

Olympia-Level Shoulder Workout

If you’re aiming for that “boulder for shoulders” look, this workout will provide an excellent stimulus. Working in the 12-15 rep range and utilizing drop sets has the ability to deliver effective results, especially if you pair this type of training protocol with a muscle-building diet.

  • Single-Arm Bent-Over Cable Lateral Raise
  • Single-Arm Rear Delt Machine
  • Lateral Raise Machine
  • Seated Shoulder Press
  • Cable Rope Front Raise
  • Dumbbell Lateral Raise

Although their 2022 Olympia experience didn’t go as planned, Ruffin and Curry look poised to perform better when they step on stage at the Orange County Convention Center. After all, based on their post-workout posing session, both men boast impressive physiques that make them worthy contenders in their respective categories for the 2023 Mr. Olympia show.

Featured Image: Ruff Diesel / YouTube

The post Classic Physique Competitor Terrence Ruffin Trains Delts With Former Mr. Olympia Brandon Curry  appeared first on Breaking Muscle.

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October 3, 2023

Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia 

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Considered the king of the Classic Physique division, Chris Bumstead understands exactly what it takes to become a champion. Coming off four consecutive first-place finishes at the Mr. Olympia show, the decorated bodybuilder has his sights set on taking home the title for the fifth year in a row.

Focused on fine-tuning his training and diet so he can be stage-ready for November, Bumstead gave viewers an inside glimpse at what a full day of eating looks like in a vlog posted on his YouTube channel on Oct. 1, 2023.

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Six weeks out from the 2023 Mr. Olympia, Bumstead is officially in full contest prep mode. Following a phase in which he consumed nearly 4,000 calories per day, he’s cut back significantly on his overall caloric intake. Although his diet doesn’t include much variety, there’s little doubt Bumstead’s approach should pay off for the upcoming show in Orlando, FL.

Meal 1

  • Protein pancakes made with 150 grams (two-thirds cup) of egg whites, two whole eggs, 70 grams (three-fourths cup) of oats, 1 scoop of Sunfiber, 1 scoop of collagen protein, 1 scoop of whey protein powder supplement, and 40 grams (one-quarter cup) of pumpkin puree

Bumstead began his day by whipping up a batch of protein-packed pancakes for breakfast. His personal recipe features several sources of this critical macronutrient, including whole eggs, a scoop of collagen protein, and a scoop of whey protein powder. Plus, the uber-popular bodybuilder added pumpkin puree to the blender to help bind everything together.

After cooking up a stack, Bumstead topped his pancakes with 25 milliliters (about 1.5 tablespoons) of monk fruit-sweetened maple syrup.

Macros: 619 calories, 54 grams of carbs, 64 grams of protein, 14 grams of fat

Meal 2

  • 200 grams (1 ⅛ cup) white rice
  • 180 grams (6.3 ounces) white fish
  • Shredded lettuce
  • Sliced cucumbers
  • Dressing made with fresh lemon juice, organic honey dijon mustard, and coconut aminos

For his second meal, Bumstead went with a familiar pairing in the bodybuilding community: fish and rice. He explained that he typically eats something like this around 11:30 a.m. as a simple way to get in quality nutrients. However, with the 2023 Mr. Olympia show rapidly approaching, Bumstead’s trainer, Hany Rambod, recently made some changes to the structure of his eating plan, upping the number of meals from five to six while reducing the amount of protein from 220 grams of meat per meal to 180.

“I need it because the hungrier I get the more soon I want to eat my meals,” Bumstead explained. “My appetite is just crazy right now, and I’m not eating a lot of food that fills me up, so I’m spreading out my meals, helping build up my metabolism, and getting protein in throughout the day.”

Macros: 450 calories, 58 grams of carbs, 46 grams of protein

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Meal 3 – Pre-Workout Meal

  • 200 grams (1.5 cups) white potato
  • 180 grams (6.3 ounces) 99% lean ground turkey

Bumstead’s third meal consisted of a clean source of carbs (potatoes) and a form of ultra-lean protein (ground turkey). Because neither food is particularly flavorful on its own, he spiced things up by adding ketchup and sriracha.

Admittedly not the most creative cook, Bumstead highlighted how he strategically uses specific condiments to make his meals more enjoyable. Despite being a rest day, he utilized meal No. 3 to fuel a cardio workout. The four-time Mr. Olympia winner noted that he likes to have at least three meals of carbs in his body before he trains.

Macros: 360 calories, 40 grams of carbs, 45 grams of protein

Meal 4

  • 200 grams (seven ounces) white fish
  • White rice
  • Broccoli slaw
  • Shredded lettuce
  • Sliced baby cucumbers

In the aftermath of an hour-long cardio session, Bumstead ate essentially the same meal that he did earlier in the day. Just like meal No. 2, his fourth included a mix of vegetables, white fish, and white rice. This time, though, he upped the protein a bit by consuming 200 grams of fish to support recovery.

Macros: 434 calories, 57 grams of carbs, 40 grams of protein

Snack

  • “Ice cream” made with 2 scoops of dark chocolate whey protein powder and water

As close to a “cheat” as you’ll get, Bumstead satisfied his sweet tooth by relying upon a Ninja CREAMi to create a guilt-free treat. While many users of the device have flexed their creative culinary muscles on social media, Bumstead’s recipe contained just two ingredients: water and his signature dark chocolate whey protein powder.

While he suggested using almond milk or oat milk for a better texture, he showed how adding extra water and blending everything again can help produce a fluffier final product that looks similar to soft-serve ice cream.

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Meal 5

  • 200 grams (seven ounces) wild-caught cod
  • 150 grams (three-fourths cup) white rice
  • Shredded lettuce

Bumstead’s fifth meal looked nearly the same as his previous one, with wild-caught cod serving as his source of protein. Although he didn’t provide specific macros, it’s obvious he didn’t have much dietary fat in his penultimate meal of the day.

Meal 6

  • 200 grams (seven ounces) steak

Wrapping up the day with a seven-ounce steak gave Bumstead one last opportunity to feed his muscles much-needed protein and amino acids. He skipped out on any sides, noting that he does not eat any carbs during his sixth and final meal of the day.

Total macros: 2,730 calories, 257 grams of carbs, 330 grams of protein, 31 grams of fat

Bumstead’s no-nonsense style of eating is just one reason he’s become one of the most successful figures in the sport. Add that to an intense training protocol and a disciplined mindset and you have all the tools needed to be a champion. And if Bumstead remains on point over the ensuing weeks, he should emerge victorious at the 2023 Mr. Olympia, too.

Featured Image: Chris Bumstead / YouTube

The post Reigning Champion Chris Bumstead Shares Full Day of Eating 6 Weeks Out From 2023 Mr. Olympia  appeared first on Breaking Muscle.

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October 2, 2023

Australian Strongman Smashes World Record by Pulling 44,753-Pound Crane

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Two years after Canadian strongman Kevin Fast captivated a live television audience by pulling a 28,850-pound New York City public bus down Manhattan’s West 67th Street, Australian standout Jordan “Biggie” Steffens has officially made that historic achievement look rather ordinary. On Sept. 28, 2023, Guinness World Records announced that Steffens broke the record for the heaviest vehicle pulled with the upper body.

No stranger to showcasing his rare strength and power, the 33-year-old didn’t just edge out Fast, either. Instead, Steffens raised the bar significantly by successfully pulling a 44,753-pound hydraulic crane a distance of 16.4 feet to set the new world record.

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A native of Adelaide, South Australia, Steffens smashed the previous mark by 15,903 pounds (7,213 kilograms) after spending six months specifically preparing for the event. Because Guinness World Records rules stipulate that a challenger must be in a seated position, he focused his training efforts on his back and arm muscles.

Steffens has spent quite a bit of time working on developing upper-body strength and endurance over the last few years. After all, he had to overcome a ruptured left biceps in 2019 that required 12 weeks of surgery and rehab. The strength coach and decorated strongman competitor suffered the same injury in his right biceps in 2021, which forced him to “start at square one and rebuild” yet again.

Thanks to a support network of healthcare professionals, Steffens put himself on a path to pull off the record-setting feat. And as if doing it once wasn’t enough, he performed the stunt again at the 2023 Royal Adelaide Show, raising just over $25,000 for the Starlight Children’s Foundation by pulling a giant purple crane aptly named “Barney.”

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Steffens started his career at the age of 21 before retiring from competitive strongman in 2018 to shift his focus to performance-based events like plane pulls, train pulls, and crane pulls. And just like the enormous vehicles he works with, he requires a tremendous amount of fuel for optimal performance.

“What a normal person has daily for their man dinner, I have every three hours,” Steffens said.

A typical breakfast includes six to eight eggs, four pieces of toast, fruit, and a protein shake. Every three hours after that, Steffens eats a meal consisting of a portion of chicken, beef, lamb, fish, or kangaroo, some vegetables, and a large serving of rice or pasta. Following that type of nutrition plan provides the decorated strongman with sufficient protein for muscle growth and recovery, as well as carbohydrates to support high-intensity activities that are anaerobically demanding.

Expect Steffens to continue with that approach as 2023 comes to a close. Despite owning two Guinness World Records titles (he achieved the fastest 20-meter by a three-person tower with fellow Australians Shani Stephens and Josh Strachan in 2021), he has “big plans” in the coming months to take on other challenges and raise more money for charity.

And as long as he stays healthy, don’t be surprised to see Steffens set another world record sooner than later.

Featured Image: Jordan Steffens / Instagram

The post Australian Strongman Smashes World Record by Pulling 44,753-Pound Crane appeared first on Breaking Muscle.

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September 29, 2023

Huge Archaeological Discovery Made Within Egyptian Pyramid

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Scientists have unearthed previously unknown rooms in the pyramid of Sahure in Giza, Egypt.

The dig was led by Mohamed Khaled, an Egyptologist at Julius-Maximilians-Universität of Würzburg (JMU) in Germany. His team unearthed a number of chambers (or “magazines”) which likely stored “funerary furniture.” They promise to give new insight to the pyramid itself, as well as to the pharaoh Sahure himself, who ruled around 2500 B.C., during the Fifth Dynasty.

According to his report on the findings, Khaled’s mission was to safeguard the pyramid’s integrity. In 2019, he and his team set about stabilizing the structure from within, going from room to room. During this process, they came upon the chambers which had been inaccessible to previous explorers. 

Of course, that was a great moment,” Khaled told Men’s Journal. “We were jumping from happiness [because] we have achieved something that no one [had] done before.” His team and the construction workers had an impromptu party to celebrate.

During a similar mission in 1836, John Perring had seen indications of passageways which he suspected led to storage rooms, but they were inaccessible due to debris and general decay. Khaled and his researchers used 3D laser scanning to intricately map the inside and outside of the pyramid, giving them a slight edge. Thanks to their efforts, John Perring’s hypothesis has finally been proven true. “We were able to do this thanks to our technology and the good team,” Khaled said.

Describing their discovery, the Egyptologist told us: “The rooms are magazines for the funerary furniture of King Sahure. Unfortunately, we did not find anything inside, but one can imagine that King Sahura had more treasures than King Tutankhamun. The state under Sahura’s reign had a very strong economic situation.”

Khaled says the rooms were used as storage for “funerary furniture.”

Mohamed Khaled / Julius-Maximilians-Universität of Würzburg

Eight chambers have been excavated so far. Most of them have suffered severe deterioration over the years, but parts of the original walls and some of the floor can still be seen. In order to ensure the pyramid didn’t collapse at some point Khaled and his team replaced the damaged walls with new retaining walls.

Once the restoration is complete, Khaled and his team hope to open it up to visitors, so that everyone can explore King Sahure’s secret rooms.

Mohamed Khaled examines the passageways within the pyramid.

Mohamed Khaled / Julius-Maximilians-Universität of Würzburg

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Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout

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Fresh off a first-place finish at the 2023 Europa Pro Championship, Regan Grimes has quickly shifted his focus back in a familiar direction. By narrowly edging out Nathan de Asha for the Men’s Open title on Sept. 17, Grimes punched his ticket to the 2023 Mr. Olympia contest.

Of course, the Canadian-born IFBB pro is no stranger to competing on the biggest stage in the sport. But after placing 15th in the Men’s Open division in each of his first two trips and skipping the 2022 Olympia to pack on more muscle, Grimes has plenty to prove.

With the 2023 Olympia scheduled for Nov. 2-5, he officially kicked off his prep by posting a training vlog on his YouTube channel on Sept. 26, 2023. Grimes’ grueling back and biceps workout begins around the 1:25 mark.

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A busy travel and training schedule won’t stop Grimes from doing everything possible to get in prime shape for his third Mr. Olympia appearance. Clearly successful in his muscle-building efforts over the last year, he began his workout by focusing on his lats.

Cable Rope Pullover

Grimes started the session with three sets of a back day staple: the cable rope pullover. He specifically noted that his goal was to “get some blood in the back” in preparation for the ensuing exercises. Grimes also highlighted the use of short rest periods of about 90 seconds, which provides sufficient time for one training partner to complete a set while the other recovers.

During the initial phase of the workout, he also addressed his ongoing rivalry with de Asha, who finished ahead of Grimes at the 2023 Flex Weekend Pro Men’s Open Show on Sept. 10, 2023.

“He beat me fair and square in Italy. I came back and beat him in Spain, and that’s all there is too it,” Grimes said. “I’ve competed against Nathan three times. I beat him twice, he beat me once. I’ll see you again in six-and-a-half weeks.”

Assisted Pull-Up

Next, Grimes and his training partner made their way over to the assisted pull-up machine. Utilizing wrist straps for support, he grabbed the pull-up bar at its widest point to provide maximum stimulation for his lats.

He worked to the point of failure, finishing with partial reps on his final set.

Chest-Supported Row

Grimes made his over to the free weights for several sets of a chest-supported row (t-bar row). He began with two 45-pound (20-kilogram) plates, keeping his head in a neutral position as he squeezed his lats, rear delts, and traps at the top of the movement. Grimes added another 45-pound plate for his last set.

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Single-Arm Lat Pulldown

The 2023 Mr. Olympia contestant took his workout in a slightly different direction by training his arms independently on a iso-lateral lat pulldown machine. Grimes didn’t show much footage of this exercise, but he did show some humility by admitting he was too heavy at his last show and that shaving “another five to six pounds off” would help squash any controversy about where he stands.

“I feel like I got enough size,” Grimes explained. “The body is way more impressive when it’s in a crazy condition. You look bigger, actually, with less weight.”

Single-Arm Super Low Row

The penultimate back exercise of Grimes’ workout was another isolation movement: the super low row. Working with a pair of 45-pound plates per side, he took a staggered stance, keeping his chest against the pad as he pulled his elbow back and contracted his lower lat muscles. Not only did Grimes deliver clean reps, but he also he delivered useful insight into his nutrition protocol.

For intra-workout fuel, the Canadian native drank a mix of 20 grams of amino acids with 15 grams of carbohydrates from Yamamoto Nutrition GlycoBol. Grimes, who entered the workout having eaten two no-carb meals and one meal with carbs, said his post-workout protein shake also includes 10 grams of glutamine (which helps recovery) and 10 grams of creatine, which has been shown to help promote muscle growth and volume.

Back Extension

Grimes finished with weighted back extensions to target his erector spinae muscles. Holding a 45-pound plate, he extended his body forward as far as possible before arching backwards at the top of each rep. Grimes also performed a variation that included an abdominal crunch at the bottom of the movement for the ultimate test of core strength and endurance.

Close-Grip Biceps Pulldown

A four-part biceps workout began with close-grip biceps pulldowns. While many lifters typically try to keep their arms out of this movement to focus on maximum lat engagement, Grimes encouraged the exact opposite.

He kept the range of motion much smaller, pulling down to just above a 90-degree angle to keep full tension on the biceps from the insertion point to the elbow.

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Preacher Curl Machine

Grimes moved on to the preacher curl machine for several sets of this classic bodybuilding exercise. After putting both of his biceps through some pain, he performed isolated reps with each arm as a finisher.

Seated Dumbbell Biceps Curl

With the session nearly complete, Grimes hammered his biceps again with another curl variation. Working with 30-pound dumbbells, he held his arm at a 45-degree angle away from his body and methodically curled and contracted his biceps to achieve a huge pump.

Cable Curl

Finally, Grimes ended his workout where it started. This time, he swapped out the rope for a handle to perform single-arm cable curls. Employing a pronated (palms-down) grip allowed Grimes to get a great stimulus for both his biceps and his brachialis.

Complete Back and Biceps Workout for Muscle Growth

While Grimes didn’t provide a specific number of sets or reps, there’s no doubt his workout will get the job done. Here’s a full rundown of the exercises performed:

  • Cable Rope Pullover
  • Assisted Pull-Up Machine
  • Chest–Supported T-Bar Row
  • Single-Arm Lat Pulldown
  • Single-Arm Super Low Row
  • Back Extension
  • Close-Grip Biceps Pulldown
  • Preacher Curl Machine
  • Seated Dumbbell Biceps Curl
  • Cable Curl

Just weeks removed from securing a spot in the 2023 Mr. Olympia lineup, Grimes has momentum on his side. Noticeably bulkier than in years past, he must be diligent with his diet and conditioning during contest prep. If he stays on course, though, Grimes certainly looks capable of making everyone forget about those 15th-place finishes in 2020 and 2021.

Featured Image: Regan Grimes / YouTube

The post Regan Grimes Kicks Off 2023 Mr. Olympia Prep With Grueling Back and Biceps Workout appeared first on Breaking Muscle.

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September 26, 2023

Samson Dauda Trains Chest and Calves with Classic Physique Olympia Competitor Michael Daboul 

Filed under: Fitness — Tags: , , — admin @ 8:39 pm

The Nigerian Lion turned heads with his high-volume approach.

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Although they compete in different divisions, Samson Dauda and Michael Daboul share the same goal: to build a championship-level physique in time for the 2023 Mr. Olympia contest. With the former coming off a sixth-place debut in the Men’s Open division of last year’s contest and the latter looking to improve upon a 10th-place finish at the Classic Physique Olympia, both men have ample motivation to make everyone forget about those 2022 Olympia results.

As the biggest bodybuilding show of the year inches closer, Dauda and Daboul can’t afford to make any mistakes with their nutrition or training. Just six weeks away from getting to pose for the judges in Orlando, FL, the dynamic duo teamed up for a demanding chest and calves workout that left no doubt about their commitment to being stage-ready by Nov. 2.

Dauda shared highlights from an intense muscle-building session with Daboul in a training vlog posted on his YouTube channel on Sept. 25, 2023. The workout begins around the 1:15 mark.

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No strangers to individual success — Dauda captured top honors at the 2023 Arnold Classic while Daboul won his division at the 2023 New York Pro — the two IFBB pros put in some serious work at the UK-based Factory Gym.

Don’t let the number of exercises fool you, either. Even though Dauda and Daboul didn’t perform a long list of movements, the intensity and structure of the workout provided more than a sufficient stimulus for maximum muscle growth.

Superset: Seated Calf Raise with Standing Calf Raise

Building bulging calves can be quite the challenge. However, Dauda’s method for increasing size and thickness clearly works. Instead of settling for one exercise at a time, the man known as “The Nigerian Lion” doubled-down on his calf-building efforts by utilizing a superset-style plan of attack.

Dauda and his training partners started the workout by alternating between seated calf raises and standing calf raises. The leg-oriented part of the session included grueling sets of 15 repetitions that focused on squeezing at the top of the movement to ensure adequate time under tension.

As if performing multiple versions of calf raises wasn’t challenging enough, Dauda raised the stakes with a blood-pumping finisher.

“We get to the point where we’re maxing out on our heavier set,” he explained. “Then we did a drop set on the seated calf where basically every five [reps] we took 10 kilos [22 pounds] off and worked our way down without stopping.”

Incline Chest Press Machine

After exhausting their calves, Dauda and Daboul showcased their upper-body strength and endurance on a plate-loaded incline chest press machine. Once again, this portion of the workout featured a high-volume, high-intensity approach.

Working in a pyramid-style, the bodybuilders began with a warm-up set of 15 repetitions with a pair of 20-kilogram (44-pound) plates per side. They progressed all the way up to a total of 10 plates before employing a drop-set finisher in which they performed multiple “mini-sets” of five reps, removing two plates at a time until only four plates remained.

Superset: Iso-Lateral Incline Chest Press with Standing Flye Machine

Next, Dauda took things to another level with yet another superset. This time, he and his training partner performed sets of 12 repetitions on the seated incline chest press to target the pecs and triceps. The “iso-lateral” design of the machine allowed each lever arm to operate independently, similar to dumbbells. They paired this compound movement with chest flyes on the Panatta Standing Multi-Flight machine — a unique device with adjustable handles that allow a variety of flyes and lateral raises.

Dauda specifically noted that the focus of the second exercise was “contracting and squeezing” to build the thickness of the muscle and bring out the striations of the chest.

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Incline Hex Press

To finish, Dauda and Daboul used a distinct version of an incline dumbbell press — squeezing the weights together throughout the movement to create an incline hex press. The Nigerian Lion started with 20-kilogram (44-pound) dumbbells while Daboul, “The Saharan Eagle,” worked with 16-kilogram (35-pound) weights.

They focused on touching the dumbbells together, slowly lowering the weight to chest level before extending and locking out their triceps. By the time the workout concluded, Daboul had a new appreciation for his fellow Mr. Olympia contestant’s unique training style.

“I train intense but not in that high volume,” Daboul said. “The combination that he has of high intensity and high volume — not everyone can keep up. I tried to keep up in the first two exercises and then I was exhausted.”

Superset-Centric Chest and Calves Workout

Dauda’s idea of utilizing high-volume training (sets of 12-15 reps) with heavy loads will test your strength and your endurance. Here’s a breakdown of the exercises performed in what was clearly a taxing workout for everyone involved:

  • Superset: Seated Calf Raise with Standing Calf Raise 
  • Incline Chest Press Machine
  • Superset: Iso-Lateral Incline Chest Press with Standing Flye Machine
  • Incline Hex Press

Despite including just six exercises, this high-volume workout will surely deliver results. Utilizing principles like supersets and drop sets, along with working at such a high intensity, should bolster anyone’s efforts to grow muscle and overall size. And if Dauda and Daboul continue to build upon their impressive showings this year at the 2023 Olympia, they might have a chance to celebrate together.

Featured Image: Samson Dauda / YouTube

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September 25, 2023

Mamdouh “Big Ramy” Elssbiay Pulls Out of 2023 Mr. Olympia

Filed under: Fitness — Tags: , , , — admin @ 7:23 pm

The former bodybuilding champion reveals his plans for the future.

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Although the 2023 Mr. Olympia contest will boast plenty of star power, one of the biggest names in the sport will not be making an appearance at the biggest bodybuilding show of the year.

Mamdouh “Big Ramy” Elssbiay has decided to forgo an opportunity to win his third Men’s Open championship by officially taking himself out of the mix for the upcoming competition scheduled to take place from Nov. 2-5, 2023 in Orlando, FL.

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Elssbiay, who won his first Sandow trophy in 2020, spoke with RXMuscle on Saturday, Sept. 23 about his decision to back out of the 2023 Olympia.

“I have to be smart to know the best time for me to be on stage and the best time for me to stop a little bit,” the 39-year-old told RXMuscle’s Siddique Farooqui. “I think this year I have to get a break for the show, and if I have the chance to come better and bring something different, yeah, I would be in the next show.”

A native of Egypt, Elssbiay has helped the sport expand throughout the Middle East thanks to his sizable frame and success on stage. Ironically, he revealed his decision during the 2023 Dubai Pro, an event that undoubtedly draws more attention thanks in part to the two-time Olympia winner.

“For many people in the Middle East, that’s not making them happy. But I work hard to give them the best version of Ramy, and I don’t think this is the right time to go to Olympia this year,” Elssbiay explained. “Me and my team spoke about that and I think the best thing we can do right now, we’re looking forward to the other goal. Yeah, we’re thinking about next year.”

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Not long ago, it looked like Elssbiay had a chance to completely take over as one of the preeminent figures in the sport. Yet since capturing top honors at the Olympia in both 2020 and 2021, it’s been a difficult two-year run.

Elssbiay went from winning back-to-back titles to placing fifth at the 2022 Olympia. Following that disappointing showing, he fell short of expectations again by finishing in fourth place at the 2023 Arnold Classic.

Moving forward, it’s clear Elssbiay and his team have their sights set on coming back bigger and better than ever in 2024. However, his absence from the 2023 Olympia lineup certainly raises questions about whether he can reclaim his place atop the Men’s Open division in the near future.

With Elssbiay removing himself from the competition roughly five weeks out, it will be interesting to see who replaces him in a stacked field of contenders that includes reigning champion Hadi Choopan, former 212 division winner Derek Lunsford, and 2019 Mr. Olympia Brandon Curry.

Featured Image: Mamdouh “Big Ramy” Elssbiay / Instagram

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September 22, 2023

Hafthor Björnsson Puts Powerlifting on Pause for Return to Strongman Competition

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The former World’s Strongest Man has a new outlook on competing.

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Hafthor Björnsson sent a clear message to the strength sports world by announcing he will shift his focus from powerlifting to competing in strongman again.

The 2018 World’s Strongest Man and three-time winner of the Arnold Strongman Classic made headlines in February of 2023 when he officially came out of retirement. However, just two months later, Björnsson encountered a serious setback in his quest to prove his dominance again when he tore his pectoral muscle during a powerlifting competition held at Thor’s Power Gym in Kópavogur, Iceland.

Nearly six months since suffering the injury that forced him to alter his training plans, Björnsson shared a video on his YouTube channel on Sept. 21, 2023 detailing his decision to take his career in a different (but familiar) direction.

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“As of now, because of the injury, I feel like it’s the smartest decision for me to step away for a little bit, keep training, keep building up the static strength,” Björnsson explained. “Then at some point later on in my journey, maybe a year from now, two years from now, three years from now, I might pick it back up.”

This isn’t the first (or likely the last) time the 2023 International Sports Hall of Fame inductee has switched his athletic priorities. After earning a reputation as an all-time great strongman, Björnsson retired from the sport in August 2020 and subsequently competed in both boxing and powerlifting.

Although he didn’t fare quite as well in the ring, the experience of changing sports provided some important perspective.

“When I decided to do powerlifting in the first place, after being in boxing for two years, I set my goals so high and I was getting strong so fast that my body wasn’t ready for it, and that’s why I got injured, in my opinion,” Björnsson said. “I need to be smart with my training. I need to give myself more time to build up that static strength.”

After providing his rationale for putting his powerlifting aspirations on pause, the legendary competitor gave a simple explanation behind his decision to return to strongman.

“The main reason is just because I have so much love for the sport,” Björnsson said.

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Motivated to make a successful comeback, the man known for portraying “The Mountain” in the television series “Game of Thrones” plans to take a patient approach to the process. Björnsson said he will take things at his own pace as he prepares to compete again.

“I’m obviously going to set big goals for myself, but when I’m going to go into a competition I’m going to do my best,” he explained. “What that means is I’m not going to be chasing a man, chasing a record, chasing something right away. I need my body to get used to the heavy lifting. I need my tendons to get stronger, and that just takes time overall.”

Despite being three years removed from his last strongman contest — a championship title at Iceland’s Strongest Man in August of 2020 — it might not be long before Björnsson captures his 39th victory in the sport.

Once he returns to active status and competes again, he would be automatically qualified to enter the 2024 World’s Strongest Man thanks to his status as a former champion. Of course, if that occurs, the Iceland native would face a tall task to take down reigning winner Mitchell Hooper, who became the first Canadian-born victor in April 2023.

But if Björnsson wins his second World’s Strongest Man title six years after earning his first, that might just be the most impressive accomplishment of his decorated career.

Featured Image: Hafthor Björnsson / YouTube

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September 21, 2023

Derek Lunsford Crushes Chest and Ab Training 6 Weeks Out From 2023 Mr. Olympia

Filed under: Fitness — Tags: , , — admin @ 7:08 pm

Coming off a second-place finish in his Men’s Open debut, Derek Lunsford has his sights set on knocking defending champion Hadi Choopan off his throne at the 2023 Mr. Olympia. The former 212 Olympia winner (2021) boasts one of the best physiques in the sport, particularly when it comes to his upper body.

With just six weeks until he takes the Olympia stage in Orlando, FL, the weekend of Nov. 3-5, Lunsford’s focus has to be on another level if he wants to earn the most prestigious award in bodybuilding.

Based on his chest and ab training vlog posted on Sept. 21, 2023, there’s little doubt Lunsford is physically and mentally prepared to take on the challenge of trying to go from runner-up to champion in the span of a year. The workout begins around the three-minute mark.

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Before diving into his weightlifting routine, Lunsford consumed a serving of Evogen Nutrition EVP AQ Liquid Glycerol, a specialized pre-workout supplement designed to enhance blood and muscle volume. A short stint on the treadmill set the stage for a six-part chest workout, followed by a three-exercise ab finisher.

Plate-Loaded Incline Chest Press

After mixing a serving of Evogen Nutrition Amino K.E.M. (an intra-workout supplement containing BCAAs and other amino acids) into his shaker bottle, Lunsford began his pec-building day with the plate-loaded incline chest press. He completed a warm-up set with a pair of 20.4-kilogram (45-pound) plates on each side before ramping up the intensity by adding an 11.3-kilogram (25-pound) plate to each side.

Lunsford continued to increase the load on a set-by-set basis, topping out at 81.6 kilograms (180 pounds) per side for eight repetitions. He put on a pair of elbow sleeves to provide an added layer of protection for his final set.

Incline Dumbbell Bench Press

Next, Lunsford attacked his upper pecs on the incline dumbbell press. He started with 24-kilogram (52.9-pound) dumbbells and made sure to lower the weight slowly and methodically. Lunsford worked up to a pair of 33-kilogram (72.7-pound) weights for 13 high-intensity reps.

“We twisted the elbows and wrists in so that’s really going to get that top contraction, that inner pec, that upper pec. It’s a very humbling exercise for me, to say the least,” Lunsford explained.

Low-to-High Cable Flye

After blazing through some heavier dumbbells, Lunsford continued his chest workout with a pair of cable-based exercises. First, he went with a low-to-high cable flye — an exercise that recruits the clavicular portion of the pecs. Lunsford used a supinated grip (palms upward), which helped him achieve quite a noticeable pump.

Between sets, the 2022 Mr. Olympia runner-up practiced a few poses that emphasized the vascularity throughout his upper body.

Seated Cable Flye

Rather than standing, Lunsford opted for seated cable flyes. He maintained an upright posture throughout the exercise, making sure to squeeze and contract his pecs at the top of the movement.

As fatigue set in, Lunsford went from full-range reps to partial reps at the end of the set. Following a second set, he provided some insight into his mindset as the 2023 Olympia inches closer.

“Six weeks out … this is the time to get after it and really grind and stay focused. Some people are not so drawn-in the way I am mentally. I think it comes from my sports background, especially wrestling,” Lunsford said.

Plate-Loaded Dip Machine

Lunsford’s penultimate chest exercise of choice was plate-loaded dips. Although the machine is often used to target triceps, the Indiana native took a different approach to make sure he engaged his lower pecs.

Rather than facing inward, Lunsford faced the opposite way so he could lean forward and “hang over” the weight. He compared the movement to a combination of a decline press and a dip, emphasizing the importance of keeping your chest upright and remaining in the seat.

Smith Machine Bench Press

To wrap up the chest portion of his training, Lunsford completed several sets of the Smith machine bench press. Not only did he end up delivering nine clean, quality reps with 125 kilograms (275 pounds), but he also shared some motivational advice for his followers.

“Somebody has to be the best in the world,” Lunsford said. “If you’re gifted, you’re passionate, and you’re willing to do whatever it takes and God opens up doors for you, the sky’s the limit. Anybody can be great at whatever it is that they’re passionate at and they’re willing to put the work in.”

Weighted Decline Crunch

After pushing his pecs to the limit, Lunsford began his ab training on a bench with a weighted decline crunch. He used a 20.4-kilogram (45-pound) plate for resistance.

Lunsford specifically highlighted that keeping the weight at the top of his chest makes the exercise more challenging than resting it on his stomach. He also noted that he’s been performing this ab exercise since his college days.

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Cable Crunch

Lunsford went with the classic kneeling cable crunch as his second ab exercise. He maintained a neutral spine as he contracted his core on every rep. Although he did not specify the weight or reps, it was evident that Lunsford chose a fairly challenging load.

Lying Leg Lift

The final exercise Lunsford executed was a lying leg lift. He returned to the Smith machine to work on this taxing movement, holding the barbell as he lowered his legs nearly to parallel to the ground before raising his feet toward the ceiling.

Derek Lunsford Olympia-Bound Chest and Ab Workout

  • Plate-Loaded Incline Chest Press 
  • Incline Dumbbell Chest Press 
  • Low-to-High Cable Flye
  • Seated Cable Flye 
  • Plate-Loaded Dip Machine 
  • Smith Machine Bench Press
  • Weighted Decline Crunch
  • Cable Crunch 
  • Lying Leg Lift

At the end of his grueling workout, Lunsford raised his shirt and had his cameraman show what looked like a well-defined 10-pack. However, the only number that matters is where he places when the 2023 Mr. Olympia takes place in November.

Featured Image: Derek Lunsford / YouTube

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