Originally Posted At: https://breakingmuscle.com/feed/rss
When it comes to making a lasting impact, few strongman athletes can compare to the sizable footsteps of Žydrūnas Savickas. A four-time World’s Strongest Man (WSM) champion (2009, 2010, 2012, and 2014), among other illustrious achievements, Savickas is one of the most decorated people ever to lift an Atlas stone or press a log over their head.
On March 27, 2022, the Lithuanian strongman, known as “Big Z,” appeared on Nick Best‘s podcast, Legends of Iron. Alongside his fellow strongman and bodybuilding co-hosts — Jon Andersen and Akim Williams — Best and Co. appeared to leave no stone unturned (pun unintended) when it came to Savickas, the strongman, and Savickas, the person.
In an illuminating conversation, Savickas detailed how he made his career so exceptional and, in the process, what he’d tell rising strongmen to do if they wanted to emulate his uncommon ledger of work.
Advice to Future Rising Stars
In a professional career that dates back almost three decades, there are few things Savickas hasn’t seen or lifted. Due to that longevity and his possession of at least one championship in the prestigious WSM, the Arnold Classic (ASC), and the Europe Strongest Man’s (ESM), many argue “Big Z” is the greatest strongman of all time. It could be hard to find a rebuttal to someone with over 300 trophies (his words) and counting.
At the age of 46, Savickas still competes fairly regularly. Since April 2018, he’s had a hand in 10 sanctioned events, including a notable win in the 2020 Lithuania’s Strongest Man.
Here’s Big Z’s advice for young strongman athletes who want to be tremendous and model themselves after a professional career that began on the very precipice of adulthood.
Always Have Big Goals
In discussing his beginnings in his home country of Lithuania, Savickas muses that he wanted to reach lofty heights from the start.
“I first went to the gym when I was 13, and of course, I started to build muscle, get stronger,” says Savickas. “Later, I saw a strongman competition, and I wanted to compete there…and when I was 16 [in a competition], all the athletes were 25, 30, 35, and I was just a kid.”
The contrast didn’t stop there. It appeared Savickas wasn’t afraid of these ostensibly more seasoned competitors in this undisclosed event. He wanted to win anyway. He says an athlete in a similar position today should have the same approach.
Aim high, keep the ambition as motivation for a diligent effort, and let the rest take care of itself.
“My goal from the first competition was to win first place,” says Savickas. “The big goals help to motivate every day for hard work.”
It took some time before Savickas made a name for himself on the international scene. For example, he didn’t qualify for the WSM Finals until he was 26-years-old in 2002. Years later, he won first place and captured the esteemed Barry Frank Trophy during the 2009 World’s Strongest Man — well over a decade into his strongman endeavors.
During this period, Savickas says he never fretted over his career pace. He bided his time, gradually built his strength, and won events he competed in when he could. He didn’t stress, and he didn’t rush because, according to him, an excellent strongman career takes time.
“A lot of young guys try to get ready, and [they] get strong very fast, and [they] get injured,” Savickas says. “Don’t make that mistake.”
How to Set World Records
In what might have been the first-ever reveal, Savickas said he never intentionally tried to break any records during competitions. His 20 world records — like a 228-kilogram max log press (502.6 pounds) set during the 2015 Arnold Strongman Classic Brazil— came as a result of the Lithuanian trying his best and coming out on top anyway.
He controlled what he could control and flourished.
“The funny and the sad thing is that I never prepared for any world record in my life,” Savickas says. “[During] m best years, there was no money for records, there were no special events to make the world record, and it just happened.”
From this perspective, Savickas says a young strongman shouldn’t necessarily overthink their place. They should focus on competing and let the dominoes fall accordingly.
“I just went to [a] competition, competed, I feel great that day, and I will try to get a great lift — oh, [a] new world record.”
Whenever Savickas does decide to hang his lifting belt up, he can rest assured his place in strongman history is secure. Here are some of the more notable achievements of Savickas’ career:
As far as what he thinks his ultimate legacy will be, Savickas didn’t mince his words.
He beat some incredible, powerful athletes repeatedly, and, while not impossible, he believes that kind of consistency will be hard to replicate in the future.
“The main thing that I did was I won the most competitions ever in strongman sport,” Savickas says. “And it’s difficult to repeat because the level of the athletes is more close. And it’s difficult to dominate because everybody’s strong now. You make one mistake, and you [don’t win] the competition.”
Perhaps if a current young unknown strongman follows Savickas’ tried and true tenets, they might be able to challenge him someday.
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Hello, readers! Scott sent in his first success story five years ago. A lot has happened since then, so he’s back with an incredible update. Join me in congratulating Scott and wishing him well!
Now I have a request for you: I consider it a true privilege to publish these real life stories, and I need YOURS to keep this feature going. If you would like to share it with me and the Mark’s Daily Apple community please contact me here. Your journey can inspire others to take those first steps!
Five years ago, I wrote a success story about living the primal lifestyle to improve my health. After going Primal, I discovered I had advanced stage-four cancer. When I wrote the story, my cancer was in remission, and I had no evidence of disease. But cancer is a sneaky foe, and it didn’t give up as easily as I had hoped.
Cancer reoccurred in my liver two more times, and it spread to my adrenal glands, more lymph nodes, and my lungs. My original prognosis was that I had about a 7% chance of surviving for five years. Every time my disease spread it lowered my odds of survival. However, that didn’t stop me from living, and I continued to adhere to the primal lifestyle.
While battling cancer my exercise and activity level declined until it was nearly non-existent. Even after losing more than 100 pounds I was still unable to put on my own socks and shoes because I still needed a complete hip replacement. I lacked any flexibility in my hips, and my pain level was through the roof.
Eventually, the time between cancer outbreaks extended and I was able to get hip surgery. It’s difficult to explain the joy of pain-free movement after a decade of suffering. I started walking.
At first, I couldn’t complete a half-mile circuit. A decade of muscle atrophy and surgeries had taken its toll on my core and legs. But my primal diet provided me with energy and the desire to go further. And I got stronger.
In 2019, I committed to a dying friend to complete the Camino de Santiago in Spain in his honor. If you are unfamiliar with the Camino, it’s a pilgrimage across Spain. My route was to be 566 miles. I knew to expect troubles, but I had no idea what I was in store for.
First, my bone density had suffered during my time of inactivity. As I attempted to increase my training, I suffered a couple of stress fractures in my foot. Each occurrence interrupted training for six weeks. I injured myself while training for uphill terrain and got a severe case of plantar fasciitis. That took another 8 weeks off of my training schedule.
I trained the entire time while taking chemotherapy and receiving radiation treatments. But the Primal lifestyle made it possible to show steady improvement. I switched between primal and keto diets without too many cheat days. I also waited to eat until 4:30 in the afternoon and closed my eating window at 6:30 pm.
I still needed to lose a significant amount of weight, and on a long hike, ounces are like pounds. I walked long distances in a fasted state every day. I added to my intermittent fasting by adopting a “no eat Thursday.” I wanted to test my limits for metabolic flexibility and give my autophagy a larger window in which to work. While I don’t suggest my plan as an ideal, it worked extremely well for me.
I would stop eating at 6:30 Wednesday evening and not intake any calories until Friday at 4:30. Except for a little trouble sleeping Thursday night, I suffered no ill effects. I never was tired or weak, and I didn’t reduce my hiking schedule. In fact, I set a goal of 13.1 miles for Thursday and Friday. That way, I would complete an entire 26.2-mile marathon in a fasted state.
In fifteen months, I logged nearly 2200 miles. Excited and nervous, in March 2021 I planned to make travel reservations for my trip to Spain. Oh wait, did I mention the worldwide pandemic? Covid hit the globe, and while on chemo, I was a very high risk. Despite taking precautions, I caught the disease. I had long-haul covid and was very sick for three terrifying weeks. I got a severe case of pneumonia. And though I have no evidence to support this, I believe that my training and diet saved my life.
Despite the setbacks, I never gave in. I had more energy and was more active than I had been since high school. I told my friends that I felt like I was a kid again. The primal lifestyle changed my body, but it also changed my mind. I felt empowered, and my miles were increasing. I knew I wanted to average a daunting 16 miles a day for 35 consecutive days on the Camino.
I eventually managed a 17-mile test hike with a fully loaded, 20 lb. backpack, and I knew I was ready. Unfortunately, Spain would not cooperate. After all my efforts and overcoming many obstacles, most provinces in Spain were still closed to nonessential travel. I cancelled my June 2021 travel plans. My Camino was finished before it began.
But just like the promise I made to myself years ago when I started my primal journey, I was determined to keep this one, at least in spirit. I found a website that offered tracking and other services for completing a virtual Camino. I signed up, loaded up my backpack, and started hiking. I walked around my hometown and on local hiking trails and parks.
I carried everything exactly as if I was in Spain and on my own. I got more than a few strange looks, but people I met were wildly supportive. After a year of lockdown, it was wonderful to reconnect with strangers again.
I’m happy to share that after 38 days I completed my virtual Camino journey on July 4, 2021. Not only have I kept a promise to a dear friend, but I also accomplished something I would consider completely impossible a decade before.
I now weigh less than when I got married thirty-seven years ago. I’m down 175 lbs. since I began the primal lifestyle. I just completed hiking 566 miles, carrying a 20 lb. pack, at 61 years old with stage-4 cancer and two artificial hips. Including training, I’ve logged more than six million steps. Anyone wanting to know what the Primal lifestyle will do for you needs to look no further than at me. This works for anyone at any age.
On a personal note, I’d like to thank Mark Sisson for his incredible contribution. Instead of achieving a major life goal like completing the Camino, I would likely be dead had I not discovered Mark’s Daily Apple. And that’s not hyperbole or exaggeration. I started at the bottom of a huge mountain with no hope until Mark came into my life. Today, I once again show no evidence of cancer and I feel great. The Primal lifestyle is now a habit that requires no effort to follow. On behalf of the hundreds of thousands of others you’ve helped, I’d like to say a big thank you!
Originally Posted At: https://breakingmuscle.com/feed/rss
On March 19, 2022, former World’s Strongest Man (WSM) champions Eddie Hall and Hafthor Björnsson ironed out their “dirty laundry” in the boxing ring. Björnsson defeated Hall by unanimous decision in what might have been the capper to a long-standing back-and-forth.
As Hall moves forward, he took to his Instagram on March 29, 2022, to reflect on the defeat. His address included a few important notes about the fight and what’s next. Among them, was a humble expression of appreciation for his rival.
Hall first offered deference to Björnsson. He shared his admiration for the Icelandic athlete’s achievements, even before they took to the ring together.
“It’s time for me to eat a little bit of humble pie and address a few things,” Hall says in the video. “Firstly, I want to say a massive well done to Thor. I want to say well done for the fight. I want to take this opportunity to say what a great Strongman you are, or were.”
Hall’s commentary makes it appear that he always respected Björnsson, regardless of any potential bad blood. When push came to shove, it seems Björnsson was only another elite strongman who happened to compete against Hall over some of the highlights of his career.
Nothing more. That dynamic could understandably establish healthy regard between two top strength-sports athletes and two human beings.
“I appreciate you [Björnsson], as a man and the things you’ve done and who you are because, at the end of the day, you’re a phenomenon,” Hall continues. “You’re a giant of the world amongst us.”
True to His Word
The lead-up to the fight saw Hall and Björnsson discuss the terms of defeat.
Initially, there was minor contention over the amount of money the loser would donate to the winner’s chosen charity. The two eventually agreed to both donate $200,000 to the winner’s preferred charity. There was also an apparent agreement on the loser getting the winner’s name tattooed on their body.
Adding fuel to the fire post-match, bodybuilder, powerlifter, and strongman Larry Wheels stipulated that Hall owes him $10,000 over a bet about who would win the fight. The two had previously verbally sparred intermittently over social media in 2021.
Wheels mentioned Hall’s debt again in a post-match interview with Björnsson on his YouTube channel.
“We’ve got to wait for people to pay up,” Hall says. “We’ve got like a month sort of clause in the contract for these things to be paid over. Everybody is going to get their money. Larry [Wheels] is going to get his money. I’m a man of my word.”
Notably, Hall leaves the tattoo out of his address. Due to possible miscommunication, he says that he and Björnsson never agreed to formal terms on body ink. As such, he won’t be getting one for now.
Hall stopped short of ruling out the tattoo altogether. He left it as a chip on the table to potentially entice Björnsson into a rematch in the future.
“So, it’s going to be used as a tool for the rematch, which is fine,” Hall says. “I would do the same. I wouldn’t do the rematch unless Thor got the tattoo. It’s going to happen.”
What Lies Ahead
Hall’s rivalry with Björnsson began during the 2017 WSM, where Hall claimed the championship over his competitor. That win did not come without controversy. An official appeared to miss the call for one of Björnsson’s Viking Press reps — Hall’s margin of victory.
Later, in 2018, when Björnsson eclipsed Hall’s previous world record 500-kilogram deadlift (1,102.3 pounds) by precisely one kilogram, the competitive spirit continued to fester. Similarly, because Björnsson’s record occurred outside of a sanctioned competition, Hall made it clear he thought it shouldn’t count.
With both men since retired from professional strongman competitions, they couldn’t settle their differences by lifting Atlas Stones. Instead, they took to boxing, and Björnsson ultimately got the last laugh.
Of course, if Hall gets his tattoo, that might change. He could use it as a precursor to continuing his now friendly rivalry with Björnsson.
Originally Posted At: https://breakingmuscle.com/feed/rss
Every year, the world’s elite strongmen gather in one place with a singular mission — to be crowned the World’s Strongest Man (WSM). This year the WSM will be held from May 24-29, 2022, in Sacramento, CA. As always, the competition should showcase some of the world’s current stellar strongmen while they vie for the sport’s top title.
On March 4, 2022, some of the initial athletes competing in the 2022 WSM were announced. On March 27, 2022, with the event a little under two months away, the entire 30-person lineup was confirmed. Here it is:
2022 World’s Strongest Man Lineup
Here’s who will be making their way to Sacramento in a matter of weeks:
Tom Stoltman (United Kingdom) — Reigning WSM Champion
Brian Shaw (United States) — 2021 WSM 2nd place
Maxime Boudreault (Canada) — 2021 WSM 3rd place
Rauno Heinla (Estonia)
Pavlo Kordiyaka (Ukraine)
Rob Kearney (United States)
Gabriel Peña (Mexico)
Kelvin de Ruiter (Netherlands)
Kim Ujarak (Greenland)
Mark Felix (United Kingdom)
Pa O’Dwyer (Ireland)
Shane Flowers (United Kingdom)
Jean-Stephen Coraboeuf (Australia)
Bobby Thompson (United States)
Aivars Smaukstelis (Latvia)
Adam Bishop (United Kingdom)
Evan Singleton (United States)
Eythor Ingolfsson Melsted (Iceland)
Konstantine Janashia (Georgia)
Charles “Trey” Mitchell (United States)
Mika Törrö (Finland)
Peiman Maheripourehir (Iran)
Luke Stoltman (United Kingdom)
Mateusz Kieliszkowski (Poland)
Kevin Faires (United States)
Nedžmin Ambešković (Bosnia and Herzegovina)
Gabriel Rheaume (Canada)
Martins Licis (United States)
Gavin Bilton (United Kingdom)
Oleksii Novikov (Ukraine)
As per the norm, the WSM will pit the athletes against each other in five groups of five people while they tackle different heats consisting of specific events. Examples of events include the Farmer’s Walk and Stone Carry, among many others.
Only the top-performing strongmen from these respective heats will advance to the 10-person Finals group. During the 2021 WSM, the winner of each initial group ended up advancing to the Finals. According to the event’s history, this setup usually tends to be the case. In typical WSM fashion, each 2021 group’s second and third-place finisher’s battled in a Stone-Off — where the two competitors lifted the same increasingly larger stones in a sequence until either of them failed the rep.
2021 WSM reigning champion, Tom Stoltman, had to win a Stone-Off against Mark Felix to advance to last year’s Finals. Suffice to say, Stoltman’s effort more than earned him the title of World’s Strongest Man and the famous Barry Frank Trophy.
Before each WSM, a few athletes might enter with higher expectations. Here are some of the possible 2022 contenders to keep in mind:
Tom Stoltman
Best Career WSM Finish — 2021, 1st place
Any 2022 WSM preview should start with the British strongman and reigning WSM Champion. Stoltman enters this year’s competition having recently captured the 2022 British Strongest Man title in late February. It’s the second of back-to-back championships. The 27-year-old will assuredly be on the hunt for another prestigious strongman repeat in May.
Charles “Trey” Mitchell
Best Career WSM Finish — 2021, 4th place
A former America’s Strongest Man Champion (2018), Mitchell is no stranger to the upper echelons of strongman competition. Last year was the second time the 29-year-old competitor grabbed a spot in the WSM Finals. While he ended up just missing the podium (fourth overall), he could be a good bet to eclipse that performance and surprise some people this May.
Mateusz Kieliszkowski
Best Career WSM Finish — 2nd place (2018, 2019)
This year’s WSM marks the return of one of the sport’s brighter stars in Kieliszkowski. After finishing second in two consecutive WSMs, the 28-year-old Polish athlete missed the 2020 event due to a triceps injury and the 2021 competition for undisclosed reasons. Another undisclosed injury also kept him out of the 2022 Arnold Strongman Classic in early March 2022.
Notably, in each of Kieliszkowski’s four career WSMs, he qualified for the Finals every time. If he’s closer to full strength, he might, at minimum, achieve the same this spring.
Featured image: @theworldsstrongestman on Instagram
While it’s easy enough to pop down to the grocery store and buy butter, yogurt, or kefir, it can be very rewarding—and easier than you think—to make your own products at home. Making staple dairy foods at home allows you to control what goes into them, control the process, and reconnect to the traditional way of doing things.
Yogurt and kefir are also fermented foods that deliver those oh-so-important probiotics to feed the beneficial microbes in your gut. Rather than rely on store-bought products, which often contain sugar and other additives you wish to avoid, why not make your own at home? Being able to make your own butter, yogurt, and kefir gives you flexibility. It gives you power. Most importantly, it gives you agency: the ability to control what you feed yourself or your family.
How to Make Butter
There are some great butters widely available in grocery stores, but sometimes you just want to make something at home. Sometimes you want truly fresh butter.
There are a few ways to make butter at home. First, there’s food processor butter. You’ll need:
2 cups of room temperature heavy whipping cream free of additives or binders or stabilizers. Ingredients should read “heavy cream” and nothing else.
1 cup of ice cold water
1 food processor
The process:
Fill food processor about ½ full with cream and blend at medium speed. As you blend, you will notice that the cream transitions from sloshy to frothy to whipped cream to a very stiff whipped cream.
Keep blending until the mixture “seizes” and the whirring you previously enjoyed will now go back to sloshing. This is the butter separating from the buttermilk.
Drain the buttermilk (save it for later), then add some of the ice cold water, blend further, and discard the water when it separates.
Repeat until the water comes away clear (a process known as washing the butter). Place butter in a large jar and shake to remove any excess water.
Store in ramekin, butter dish or in rolls of wax paper. Add salt if you like. Should yield approximately one cup of butter.
Next, there’s jar butter. You’ll need:
Room temperature heavy cream
A quart jar with a lid
The process:
Fill the jar about halfway.
Cover it and shake until the fat clumps together and forms a ball, and the buttermilk separates. This could take about ten minutes.
Pour out the buttermilk into a separate container, reserve the clumped fat (butter), and let any excess liquid drain off.
To get all the excess buttermilk out for long term storage, knead the butter under running cold water.
To spice things up, add a few tablespoons of yogurt to raw cream and let it sit out for a day or two. Once it tastes a little cultured or tangy, use it to make butter.
How to Make Yogurt
Yogurt is one of the oldest ways to consume milk, and of the most nutritious. Good yogurt has little to no lactose (the bacteria digest it), so even the lactose intolerant can usually enjoy it. If you can tolerate dairy, I’d recommend making and eating your own yogurt.
What you’ll need:
A quart of high-quality milk. Raw isn’t necessary because you’ll be heating it, although using raw milk will usually ensure you’re using a high-quality milk.
Starter culture
Cooking thermometer
A starter culture is basically any compound that already has live active cultures in it. You can purchase dry cultures at your local health store or you can use plain yogurt from a previous batch or purchased at a grocery store. However, when doing this, be sure to select a brand of plain yogurt that clearly indicates on its label that it contains live active cultures or else this will not work. To maintain the culture, store the yogurt in the fridge. It’s best to use a yogurt you already enjoy—chances are, the yogurt you make using it will taste similar.
The process:
Pour the milk into a small sauce pan and over low medium heat, heat the milk until it hits 180 degrees F.
Remove from heat and let it cool to 105 degrees F.
Stir in the yogurt/starter culture and pour into a glass jar or bowl. Cover it.
Allow the yogurt to incubate for at least 6-7 hours at 105-112 degrees F. You can do this by using the “yogurt” setting on an Instant Pot, using a yogurt maker, or placing the fermenting yogurt in a pan of hot water whose temperature you monitor and maintain in the 105-112 range.
Once the yogurt is thick enough that you can press a spoon into it and see the impression retained, it’s probably ready. Taste it and if you’re happy, store in the fridge. If you want it sourer (indicating more lactose digestion), keep it fermenting.
To make Greek-style yogurt, let your finished yogurt drain in a colander lined with cheesecloth. After all the whey has drained out into a bowl, you’re left with the yogurt solids: thick, creamy, and casein-y. Reserve the whey to start new yogurt batches or to just drink straight.
Experiment with different yogurt starter cultures. You can even make yogurt using specific probiotic strains, like Dr. Davis’ L. reuteri yogurt.
Bonus: Turn your homemade yogurt into delicious, herby labneh!
How to Make Kefir
Kefir is “super yogurt”—milk cultured with over a dozen bacterial strains and yeasts. Research shows that kefir is full of unique peptides with beneficial physiological and metabolic effects, most of which have yet to be classified but can assuredly be assumed to be “good for you.” You can find kefir in most grocery stores these days, but the best stuff is made at home using live kefir grains.
You’ll need:
1 tbsp kefir grains
1 quart whole milk, ideally raw and organic but if not, high quality un-homogenized milk will work
Glass jar
You can order kefir grains online. You can also use Craigslist to try finding someone local with kefir grains to sell (or gift).
The process:
Add your milk to the jar.
Add the kefir grains to the jar and cover with a clean cloth with a rubber band.
Leave it out on the counter for 1-3 days. The warmer it is, the faster the fermentation occurs.
When the contents have thickened and/or separated into whey and solids, it’s ready.
Pour the kefir into a plastic colander set over a glass bowl. Some say metal will kill the kefir, although I doubt that, but let’s use plastic just to be safe.
Scoop out the grains from the colander and let the liquid fall through into the bowl below, gently pressing the mixture to get everything. The grains will feel solid—they’re unmistakable.
Add the grains to another batch of milk to keep the kefir flowing and put the finished kefir into the fridge.
You can also add a quarter to a half cup of finished store-bought kefir to a jar of room temperature milk and leave out on the counter. It will ferment, although it won’t be quite the same.
That’s it: a few basic ways to make your own butter, yogurt, and kefir. Have you ever made your own? Do you? Let me know how you do it down below, and thanks for reading!
Originally Posted At: https://breakingmuscle.com/feed/rss
Arm training gets a bad rap as being “all show, no go.” That mindset ignores the full range of benefits that come with training these essential muscle groups (in addition to a building good-looking pair of arms).
Want to bring up your bench press? A strong set of horseshoe triceps will help you when locking out the weight. If you struggle with pull-ups, underdeveloped biceps may be holding you back.
Whether you are just beginning your training journey, have been hitting the gym for years, or have no equipment at all but still want great results, you can find the perfect arm workout to get you closer to those goals. Dive in, choose your plan of attack, and get working.
Bodyweight training may not seem like a popular option to consider, but focusing on bodyweight movements can translate into improved body awareness, better muscular coordination, and more exercise options once you start to add weight in the gym.
The Arms Mastery Bodyweight Workout
This workout is designed to be simple and effective. Get stronger, improve muscle coordination, and feel a pump that you never thought could be possible with just your bodyweight.
You will perform two exercises in a superset fashion with the inclusion of the “contrast training method.” Contrast training is when you start a set using a slow-and-controlled rep speed and finish the set performing reps explosively. This contrasting tempo recruits more muscle fibers, which leads to increased power output and an increased stimulus for muscle growth.
Credit: MDV Edwards / Shutterstock
Tempo is indicated by a series of four numbers. The first number addresses the speed for lowering the weight (stretching the muscle), the second number refers to any pause in the stretched position, the third number is the speed to raise the weight (contracting the muscle), and the fourth number covers any pause in the contracted position. The third number, in particular, may sometimes be an “X” instead of an actual number. This means the movement should be performed as quickly as possible. Think of the “X” as “explosive”.
For example, using the contrast training method, perform the first six to eight reps working at a 5-0-1-0 tempo — take five seconds to lower the weight (yourself, in this case). Take no rest before immediately raising the weight for one second. Lockout but do not rest at the top before beginning the next repetition. For the next six to eight reps of the same set, you will use a 2-0-x-0 tempo — two seconds to lower, no rest, as fast as possible upwards, and then no rest at the top position.
The amount of reps in this bodyweight workout may not seem too difficult at first, but take into account the total time under tension. The first half of your set can take more than 45 seconds followed by another 20+ seconds, resulting in more than one intense minute for each set.
Diamond Push-up
How to Do it: Support your body on your toes and hands. Set your hands directly underneath your chest to create a triangle or “diamond” shape with your thumbs and index fingers. Your hands do not need to be touching. Keeping them a few inches apart may be more comfortable for your wrist and elbow joints. Maintain a straight line from your neck to your ankles during each rep. Bend your elbows to lower your entire body. Press to full lockout. Allow your elbows to sit roughly at a 45-degree angle towards your body.
Sets, Reps, Tempo: 4 x 12-16 using contrast training. Each set should be 6-8 reps at 5-0-1-0 tempo followed by 6-8 reps at 2-0-X-0 tempo.
Rest time: 60 seconds before moving to the next exercise.
Inverted Biceps Curl With Towel
How to Do it: Wrap a sturdy towel around any fixed object that can support your bodyweight, such as a rail, staircase, or fence. Grab the towel with your thumbs up and the material running out of the pinky-side of the hand. Shift your weight onto your heels. A lower body angle will be more challenging, so adjust the towel length and position your body accordingly. Flex your biceps and curl to pull yourself up. Supinate your wrists (rotate your palms towards you) as you come to the last quarter of the contraction. Your palms should end up directly in front of your face.
Sets, Reps, Tempo: 4 x 12-16 using contrast training. Each set should be 6-8 reps at 5-0-1-0 tempo followed by 6-8 reps at 2-0-X-0 tempo.
Rest time: 60 seconds before moving back to diamond push-ups.
Best Arm Workout For Beginners
So you are just starting your fitness journey. That’s good. But you might be thinking the way to a bigger, stronger, and more functional set of arms is all about getting as pumped as possible. Nope.
It’s important to understand that you cannot rush this process and, much like the larger muscle groups that most trainees dedicate time to, improving the arms should be no different.
The biceps and triceps receive a portion of the tension in almost every exercise involving the chest or back. This indirect work should still be counted towards your overall weekly “arm training” volume. It is also important to understand that, in the initial weeks of starting any new program, you will see an improvement in neuromuscular adaptations before muscle growth can occur. (1)
Credit: WeStudio / Shutterstock
Essentially, when you begin a new workout routine, your brain “learns” how to efficiently use various muscles during an exercise before your body can “tell” those muscles to respond to training by growing larger. When your body is more efficient at using specific muscles, your training plan can become more productive.
This means it would be wise to spend time perfecting these exercises to better serve you in later cycles of training. Because most people work on their larger muscle groups at the start of the week, it makes sense to use this arm workout at the end of the week.
This beginner workout focuses on recruiting the biceps and triceps with simple and effective exercises. This allows you to develop a mind-muscle connection (learning to feel the specific muscles working), reinforces strict form on fundamental movements, and targets the body parts to build a foundation of size and strength.
Close-Grip Bench Press
How to Do it: Take a slightly inside shoulder-width grip. Lower the bar in-line with your mid-chest. Do not aim to keep your elbows tucked in, but allow them to sit naturally or at a 45-degree angle with your forearms perpendicular to the floor. Touch the bar to your chest at the bottom. Reach full lockout before lowering the bar.
Sets, Reps, Tempo: 4 x 6-8 at 4-0-X-0 tempo.
Rest time: 60 seconds before moving onto the next exercise.
Medium-Grip EZ-Bar Curl
How to Do it: Keep your feet flat and grasp the bar with a palms-up grip. Keep your shoulder blades retracted as you brace your abdominal wall. Keep your upper arms perpendicular to the floor. Every rep should start with the muscle fully stretched at the bottom and end fully contracted at the top.
Sets, Reps, Tempo: 4 x 6-8 at 4-0-X-0 tempo.
Rest time: 60 seconds before moving back to the first exercise.
Cable Triceps Extension With Rope
How to Do it: Face a cable high-pulley with a rope attachment. Grab the rope with both hands and take one or two steps back. Maintain a strong, stable upright position. Set your upper arms in place, gently touching the sides of your body. Keep your elbows in position and do not let them move forward or back. As you start the movement by pressing your hands down, think of flexing your triceps to move the weight.
Sets, Reps, Tempo: 3 x 10-12 at 3-0-1-1 tempo.
Rest time: 60 seconds before moving to the next exercise.
Cable Hammer Curl With Rope
How to Do it: Face a cable low-pulley with a rope attachment at the bottom. Grab the rope with a thumbs-up grip and take one or two steps back. Maintain a strong, stable position. Your upper arms should be set in place with your elbows angling slightly outwards. Do not allow your arms to flail as you curl the weight upwards.
Sets, Reps, Tempo: 3 x 10-12 at 3-0-1-1 tempo.
Rest time: 60 seconds before moving back to the previous exercise.
Best Arm Workout With Dumbbells
Whether you can’t make it into the gym or you don’t have a gym membership, no problem. You can still build a respectable set of arms. All you need is a few sets of dumbbells and an adjustable bench.
The Dumbbell-Only Workout for Arm Size
Training with dumbbells can be a great way to spot any lack of strength or coordination from one arm to the other. Requiring the body to move two weights separately in a single coordinated exercise will reveal, for example, if one arm has been under-stimulated by standard exercises or if one side has been overcompensating for the other during specific movements.
It’s not uncommon for one arm to reach muscular failure before it’s opposite side, typically the non-dominant side (right-handed people tend to have weaker left sides and vice versa.). When this happens, end the set when one side reaches failure even if the opposite side is not fully fatigued. This allows the weaker side to eventually “catch up” in development and reduce the discrepancy.
Credit: Vangelis_Vassalakis / Shutterstock
Switching to dumbbells is also a great way to take the pressure off your joints if you get pain when performing the same exercises with a barbell. Dumbbells allow your wrists and elbows to adjust slightly during any given exercise, while a barbell requires your hands to stay in a static position during an exercise, which can sometimes contribute to joint strain.
Single-Arm Skull Crusher
How to Do it: Lie on a flat bench as if performing a standard dumbbell bench press, with a dumbbell in only one hand. Keep your elbow pointed directly up to the ceiling. Lower the weight until your arm is fully stretched and the dumbbell is touching the top of your shoulder on the same side (right hand lowers to right shoulder, left to left).
Sets, Reps, Tempo: 3 x 8-10 at 3-1-1-0 tempo.
Rest time: No rest between sides, 45 seconds before moving to the next exercise.
Dumbbell Spider Curl
How to Do it: Set the bench to a high-incline angle. Lie with your chest on the top of the bench. Curl both weights while keeping your your hands supinated (palms facing up). During the movement, do not allow your elbows to shift back towards your body. Be sure to hold an isometric contraction at the top position.
Sets, Reps, Tempo: 3 x 8-10 at 3-0-1-2 tempo.
Rest time: 60 seconds before moving back to the previous exercise.
Dumbbell French Press
How to Do it: While standing, raise one dumbbell over your head with both hands. Your hands should be placed against the top weight plate with your palms facing the ceiling. Be sure to pause in the stretched position before raising the weight. Keep your elbows stationary during the movement. Raise and lower the weight by bending only at the elbows, not pressing with the shoulders.
Sets, Reps, Tempo: 3 x 12-14 at 2-2-1-0 tempo.
Rest time: 45 seconds before moving to the next exercise.
Zottman Curl
How to Do it: Sit on a bench with an upright torso. Retract your shoulder blades and brace your abdominal wall. Your upper arms should remain perpendicular to the floor. Curl the dumbbell up with a supinated (palms up) grip. As you reach the top position and begin the descent, rotate both hands into a pronated (palms down) grip. Lower the dumbbells until the biceps are fully stretched in the bottom position. Rotate both hands to a supinated position before beginning the next rep.
Sets, Reps, Tempo: 3 x 12-14 at 4-0-1-0 tempo.
Rest time: 45 seconds before moving back to the previous exercise.
Best Muscle-Building Arm Workout
Dedicating an entire session to train the biceps and triceps is a classic and effective workout style. Even if you are already hitting your triceps and biceps in other sessions, add this workout 36-48 hours later. You’ll be fully recovered beforehand and can put 100% into this workout. This will make sure you are maximizing your efforts to add muscle, since training a body part twice per week can deliver better results than only training it once per week. (2)
Credit: MDV Edwards / Shutterstock
This workout combines heavy loads, extended sets, and intense peak contractions all into one workout. You begin with a heavy lower-rep exercise, followed by exercises using the high-intensity one-and-a-quarter rep technique. The workout finishes with high-tension isolation exercises using high reps coupled with isometric holds in the fully shortened (peak contraction) position.
You will perform this workout in a superset format using a short rest period after the first exercise and a longer rest period after the second exercise in each pair.
Close-Grip Bench Press
How to Do it: Using a standard flat bench, emphasize triceps recruitment by using a slightly closer grip on the bar. Keep your elbows positioned at a 45-degree angle from your body and don’t allow them to flare out. Note that there is no lockout or pause in any position. Maintain explosiveness coming out of the bottom of the movement.
Sets, Reps, Tempo: 4 x 6 at 3-0-X-0 tempo.
Rest time: 60 seconds before moving to the next exercise.
Medium-Grip EZ-Bar Curl
How to Do it: Grab an EZ-bar with a palms-up grip, setting your hands just outside your hips. Keep your elbows positioned into your rib cage throughout the set. Focus on not letting your elbows move forward or backwards as your lift. Keep your upper arms in place with no internal or external rotation of the shoulders. Maintaining strict form will keep all the tension placed on the biceps.
Sets, Reps, Tempo: 4 x 6 at 3-0-X-0 tempo.
Rest time: 90 seconds before returning to the previous exercise.
Decline Dumbbell Skull Crusher
How to Do it: Position a bench at a slight decline (roughly 20 degrees) and lie back holding two dumbbells overhead with your hands facing each other. Perform each set using the “one and a quarter rep” technique. Lower the weight fully, raise it one-quarter of the way up, return to a fully stretched position, and then return to full lockout. This is counted as one rep. As you lower the dumbbells, fully stretch the triceps by thinking about reaching your arm slightly behind your head.
Sets, Reps,Tempo: 3 x 8-10 at 3-2-1-0 tempo.
Rest time: 45 seconds rest before moving to the next exercise.
Incline Dumbbell Curl
How to Do it: Position a bench at a high incline (roughly 45 to 65 degrees. Choose the higher angle if your shoulder mobility is restricted) and sit fully back with your hips, shoulders, and head on the bench. Begin with the weights hanging straight down. Perform each set using the “one and a quarter rep” technique. Curl both dumbbells all the way up, lower them to a full stretch, curl both weights one-quarter of the way up, and then down to a full stretch. This is counted as one rep. Focus on keeping your elbows in place and don’t allow them to swing forward.
Sets, Reps, Tempo: 3 x 8-10 at 3-2-1-0 tempo.
Rest time: 60 seconds before returning to the previous exercise.
Cross-Body Dual Cable Triceps Extension
How to Do it: Position yourself in a cable station with two high pulleys. Grab the left handle with your right hand and the right handle with your left hand. Take a few steps back to add emphasis to the peak contraction. Bring your elbows in front of your body slightly to line up the cables with each arm. Focus on keeping your upper body stable while allowing your elbows to naturally sit in position. Do not keep your elbows tucked in close to your body. Press both hands down, and once you feel tension in your triceps, focus on maintaining it through the set. Be sure to finish each rep with a two-second isometric hold in the shortened (contracted) position.
Sets, Reps, Tempo: 2 x 15 at 3-0-1-2 tempo.
Rest time: 45 seconds before moving to the next exercise.
High-Pulley Dual Cable Biceps Curl
How to Do it: Position yourself in front of a cable set at eye-level. Grab the handles and take a few steps back until your biceps are almost fully stretched out. Imagine your elbows are sitting firmly on a very high table and do not let them move during the set. Keep your palms supinated (palms facing up), and flex your biceps to bring your palms towards your face. Be sure to use a two-second isometric hold in the shortened (contracted) position.
Sets, Reps, Tempo: 2 x 15 at 3-0-1-2 tempo.
Rest time: 60 seconds before returning to the previous exercise.
The Arm Musculature
Building an impressive pair of arms requires training both the biceps and triceps. Neither body part can be neglected when the goal is overall size. In order to optimally train these muscles, it’s important to understand the details of how they perform and how they’re best recruited.
Biceps Brachii
When you flex your biceps in the mirror, you’re actually looking at more than just one muscle. The upper arm consists of two main muscles on the anterior (front) side. Both are responsible for achieving the desired look.
Credit: Mintybear / Shutterstock
The biceps brachii is what most people consider “the biceps”. It is composed of two heads: a long head commonly referred to as the “outer” and a short head referred to as the “inner.” Both muscle heads originate at the scapulae and insert on the radius bone of the forearm.
Because the biceps muscle crosses both the elbow and the shoulder, it’s worked during the classic curling motion (elbow flexion) and it’s worked during front arm raise movements (shoulder flexion).
Brachialis
The brachialis originates at the humerus bone of the upper arm and inserts on the forearm’s ulna bone. Due to its location, the brachialis isn’t involved in shoulder movement; it only bends the elbow and moves the forearm. Its anatomy also makes it the stronger elbow flexor. (3)
Triceps Brachii
The triceps brachii is the main muscle on the posterior (back) side of the upper arm. The triceps muscle has three distinct heads, each with a slightly different shape and function — the long head, the medial head, and the lateral head.
The long head is located closest to the torso. It can be seen in poses such as the bodybuilder’s classic “front double biceps”. The lateral head, responsible for a triceps’ “horseshoe” shape, is on the outer side of the upper arm and it’s most visible in a “side triceps” pose. The medial head is a deeper muscle, located below the long head, and isn’t often noticeable on the surface.
The primary function of the triceps is elbow extension. All three heads cross the elbow joint and insert onto the ulna bone of the forearm. The origin of the lateral and medial heads are both on the humerus bone of the upper arm. The long head crosses the shoulder joint and originates on the scapula.
This different attachment point is one reason why different triceps heads can be influenced by shoulder and upper arm position during an exercise. (4)
Physical Preparation is Non-Negotiable
It does not matter what muscles you are planning to train — a warm-up is an absolute must. It not only prepares for what is to come physically, but mentally as well.
Credit: Bojan Milinkov / Shutterstock
An effective warm-up will have your muscles firing and your nervous system ready to hit the ground running before you start your first working set. Arm workouts, in particular, require warming up the shoulder and elbow joints to train hard without pain.
The Biceps and Triceps Warm-Up Circuit
Perform these exercises back-to-back for three total rounds. Take no rest between each exercise, but take 30 to 45 seconds rest after each full round.
Push-up: Perform a basic push-up. Take two seconds to lower your body and two seconds to press up. Complete 10 reps.
Bench Dip: Sit off of the side of a standard flat bench with your feet flat and knees bent. Place your hands on the bench to each side of your hips with your fingers pointed at your feet. Straighten your arms and then lower your hips below bench-level until you create a 90-degree angle with your arms before returning to the top. Complete 10 reps.
Inverted Row: Use a Smith machine or any sturdy bar set at roughly waist-height. Grab the bar and suspend yourself from locked arms below it. Keep a straight body with only your heels touching the ground. Pull your chest to the bar. Perform five reps with a pronated (palms down) grip and then five reps with a supinated (palms up) grip. If necessary, keep your feet flat and bend your knees to improve leverage and complete the reps with less difficulty. This should be a warm-up, not an intense working set to muscular failure.
Bigger Arms Start Now
Wanting larger triceps and biceps isn’t just for bodybuilders. A workout dedicated to building a set of arms helps to put the finishing touch on any lifter whether their training priority is strength, athleticism, or all-out muscle. Stop short-changing your physique and start adding an arm day to your program.
References
Moritani T. (1993). Neuromuscular adaptations during the acquisition of muscle strength, power and motor tasks. Journal of biomechanics, 26 Suppl 1, 95–107. https://doi.org/10.1016/0021-9290(93)90082-p
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551630/
Kholinne E, Zulkarnain RF, Sun YC, Lim S, Chun JM, Jeon IH. The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthop Traumatol Turc. 2018;52(3):201-205. doi:10.1016/j.aott.2018.02.005
Worldwide, more than 50 billion chickens are slaughtered each year and another 305 million hens are used for egg production. In fact, more chickens are killed annually than all other animals combined. Based on the poor conditions that conventionally raised chickens endure, many individuals concerned about animal welfare and the environment are opting to raise […]
Originally Posted At: https://breakingmuscle.com/feed/rss
Roughly 11 months after tearing his lat, strongman Nick Best pulled 755 pounds off of the floor — raw. Now that’s what you call a comeback.
Best’s injury happened during the 2021 WRPF Kern US Open on April 24-25 (where he ranked third overall). Ever since he’s taken the appropriate time and steps to heal while he trains. His latest recovery feat — the staggering deadlift session recorded in his garage — might signify that he’s well on his way back to competing.
On March 27, 2022, Best shared a video of him pulling a 342.5-kilogram (755-pound) deadlift on his Instagram profile. Also of note, the strongman opted for an over-under grip and did not use straps.
What makes this deadlift all the more impressive is that Best’s 755-pound pull isn’t dramatically far off from his best-ever deadlifts.
According to Open Powerlifting, Best pulled a career-best 382.46-kilogram deadlift (843.2 pounds) at the 2017 American Cup Los Angeles Fit Expo. Perhaps more importantly, it eclipses Best’s top recorded pull at the 2021 WRPF US Kern Open, where he sustained his lat injury. There, he notched a 330-kilogram deadlift (727.5 pounds). Best surpassed that mark at home — while using a conventional stance and wearing a lifting belt— by an astounding 12.47 kilograms (27.5 pounds).
Nick Best’s Career
Best is no stranger to the competitive, professional scene. In a strength sports career dating back four decades, he’s appeared in 28 sanctioned powerlifting meets, winning 63 percent of the time (17 victories). Some major highlights include a gold-medal finish in his powerlifting debut at the 1991 United States Powerlifting Federation (USPF), along with a victory in the 1996 World Drug-Free Powerlifting Federation (WDFPF) World Championships.
Perhaps the most recognizable strongman competition Best has recently participated in is the annual World’s Strongest Man (WSM). Here are his complete career results from the event:
World’s Strongest Man Finishes — Nick Best
2010 WSM — 6th overall
2011 WSM — Qualified
2012 WSM — Qualified
2013 WSM — Qualified
2014 WSM — Qualified
2015 WSM — Qualified
2016 WSM — Qualified
2017 WSM — 10th overall
2018 WSM — Qualified
2020 WSM — Qualified
When it comes to his powerlifting output, Best is no slouch either. Here are his career-best in-competition powerlifts:
Powerlifting Competition Records — Nick Best
Squat — 395 kilograms (870.8 pounds) | Raw W/Wraps
Total — 1,010 kilograms (2226.6 pounds) | Raw W/Wraps
The Road Back
Best entered the 2021 Kern US Open in a good place, coming off a win in his previous powerlifting meet, the 2018 IPL Old Dogs World Cup. As he told BarBend, the powerlifter was hoping to break his own deadlift world record of 370 kilograms (815.7 pounds) in the Over 50, 140-kilogram class.
Best’s world record attempt didn’t go as well as he’d imagined — he tore his left lat muscle at the tendon. While his competition was over, because there’s a limited number of nerves and arteries in tendons, Best thankfully didn’t experience much pain.
It was time to look ahead.
The next step for Best was surgery and then, recovery. According to Best, even this process wasn’t so simple at first. For many people, this sort of surgery would take around an hour. Best’s extensive muscle mass complicated this timeline and his surgery ended up lasting three hours and 45 minutes.
Best didn’t waste any time from there on out. The knowledge he gained about body recovery throughout his lengthy strength-sports career allowed him to hit the ground running. Whereas many people might wait at least three months before starting formal physical therapy, Best was back pushing, pulling, and pressing a lot faster. Between his home gym and different local gyms he now usually trains around three times a week.
The Future
At the time of publishing, Best has not yet announced his next sanctioned competition.
Looking ahead to the near future of the 2022 calendar year, Best could try his hand at the 2022 WRPF FQ Classic 2 on April 30-May 1, 2022, in Las Vegas, NV. He might also consider competing in the 2022 World’s Strongest Man on May 24-May 29, 2022, in Sacramento, CA.
Whatever decision Best makes, it appears he’s still going strong after all these years.
Originally Posted At: https://breakingmuscle.com/feed/rss
Danny Grigsby is officially a powerlifting pioneer. At the United States Powerlifting Association (USPA) Virginia Beach Classic on March 26, 2022, he became the first-ever athlete to deadlift over 1,000 pounds in a full powerlifting meet. Grigsby notched a raw 465-kilogram pull (1,025.2 pounds) on his third attempt — which gave him the raw world record.
You can check out Grigsby’s record-breaking lift below, courtesy of fellow powerlifter Nabil Lahou’s Instagram page.
With time on the clock running, Grigsby shows a degree of perseverance. At first, the deadlift appears to be challenging for the powerlifter, who sets himself up in a wider sumo stance. To the crowd’s encouragement, Grigsby pushes through an initial strain and eventually quickly locks out the pull with good form. In this case, it looks like the third time was indeed the charm.
A Record in Context
Grigby’s achievement puts him in excellent company. According to Open Powerlifting, the previous record-holder for the heaviest raw deadlift in a full power meet was held by Jamal Browner— who pulled 440.5 kilograms (971 pounds) at the 2020 World Raw Powerlifting Federation (WRPF) Hybrid Showdown II at 110 kilogras. Grigsby not only surpassed Browner’s mark, he shattered it by an astonishing 24.5 kilograms (54 pounds).
Here are Grigsby’s full stats from the meet:
USPA Virginia Beach Classic 2 Results — Danny Grigsby | 125KG
Deadlift | 465 pounds (1,025.2 pounds) | All-Time World Record
Total | 940 kilograms (2,072.4 pounds)
In a post on his Instagram page, Grigsby elaborated on what went into his exceptional performance. The powerlifter noted that he “didn’t push squats” and recently started to overcome some mental barriers with his bench press. Notably, he had previously injured his quads multiple times, possibly setting back his progress. In response, during the meet, Grigsby modulated the weight on his barbell to mitigate potential injury.
Even still, a 274.8-kilogram squat (606 pounds) is nothing to sneeze at in a sanctioned event. Grigsby’s career-best in a formal competition is 337.5 kilograms (744.1 pounds), which he managed at the 2020 USPA Iron Mongers Pro Day.
All in all, Grigsby said part of this process was about looking ahead. He alluded to competing sometime again in the summer of 2022. Naturally, he wants to keep his quads and hips healthy for that coming occasion.
Here are additional angles of Grigsby’s lifts from his record-breaking meet, via his Instagram profile. The first clip is of Grigsby’s record-breaking deadlift. Scroll right once to see his bench press, and scroll right twice to see his squat.
It’s worth noting that Grigsby’s honest struggle with injuries from his squats is nothing out of the ordinary for a powerlifter.
One study showed that a majority of dedicated powerlifters (anyone who’s been powerlifting for a minimum of a calendar year) are contending with at least some sort of acute injury related to their training routine. (1) Almost half of the study’s participants had two different ongoing injuries. Of course, in a refrain that will ring familiar, the most common injuries, by far, were related to the powerlifter’s hips and quads and their respective heavy squats and deadlifts.
Grigsby listening to his body and making appropriate adjustments is also nothing new for a powerlifter. Over half of the powerlifters from the same study continued to train despite reporting at least one concurrent injury (1). While never stopping their training, most of these people instead made changes to the amount of weight they lifted and their technique — similarly to Grigsby.
The Summer Ahead
Whenever Grigsby does compete in the summer of 2022, he has said his new goal is at least a 1,043.3-kilogram (2,300-pound) total. Such a mark would give him the second-heaviest total of all time for someone competing at 125-kilograms. Only Zac Meyers‘ 1,053-kilogram (2,321.5-pound) world record total from the 2020 USPA No Luck Needed Open would exceed it.
Given the record Grigsby broke, his careful and attentive approach to the USPA Virginia Beach Classic 2 appeared to be a good start.
References
Stromback, E., Aasa, U., Gilenstam, K., Berglund, L. (2018) Prevalence and Consequences of Injuries in Powerlifting: A Cross-sectional Study. Orthopaedic Journal of Sports Medicine, 2018 May; Volume: 6, Issue: 5
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