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On June 29, 2022, strongman Mitchell Hooper completed a 425-kilogram (937-pound) deadlift for two reps during a training session. According to Hooper — despite apparent recovery and sleep roadblocks on the day of — the deadlift figure is just 10 kilograms (22 pounds) off of his all-time personal best.
Hooper’s deadlift training is part of his ongoing preparation for the 2022 Giants Live Strongman Classic. The Giants Live organization announced the 26-year-old athlete as the Wild Card addition to the contest in early June 2022. That competition will take place on July 9, 2022, at the Royal Albert Hall in London, England.
With the events for this year’s edition official, Hooper’s deadlift progress could come into play on the Axle Deadlift. Hooper possesses a 465-kilogram (1,025.1-pound) axle deadlift from the 2021 Static Monsters Worldwide (SMW) competition. That is where he may have first broken out as a professional strongman with a first-place finish.
Hooper’s Ongoing Ascent
Hooper’s invitation to the Strongman Classic came on the heels of a terrific debut at the 2022 World’s Strongest Man (WSM).
Notably, Hooper has stated he’d like to break the current deadlift World Record at the 2022 Giants Live Open and World Deadlift Championships (WDC). 2018 WSM Champion Hafthor Björnsson possesses the official mark to beat with a 501-kilogram (1,104.5-pound) deadlift set at the 2020 World’s Ultimate Strongman (WUS). At the time of this writing, there is a Wild Card spot open at the contest, but Giants Live has not sent a formal invitation to Hooper.
There is a $55,000 cash prize incentive for anyone who deadlifts 505 kilograms (1,113.3 pounds) to break the World Record. The 2022 Giants Live Open and WDC will take place on August 6, 2022, in Cardiff, Wales.
Based on the current field, winning the 2022 Giants Live Strongman Classic will be no walk in the park for Hooper.
Some of the more noteworthy names in the strongman sphere will compete, including reigning Strongman Classic Champion and former WSM Champion (2020), Oleksii Novikov. Not to be outdone, there’s Chieck Sanou, who holds the Log Press World Record with a lift of 229 kilograms (504.8 pounds) from the 2021 Giants Live World Tour Finals. Mark Felix might also be someone to watch. He’s coming off a World Record on the Wrecking Ball Hold from the 2022 WSM when he held the ball up for 2:20.49.
In a stacked field with no shortage of challenging events, it appears Hooper is more than ready to continue building his reputation as a rising star. The 2022 Giants Live Strongman Classic will occur on July 9, 2022, in London, England.
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On June 29, 2022, weightlifter Olivia Reeves clean and jerked 138 kilograms (304.2 pounds) during the 2022 USA Weightlifting National Championships in Las Vegas, NV.
This lift is a new Senior American weightlifting record for the 71-kilogram division. Reeves surpasses Kate Vibert’s (formerly Kate Nye) 137-kilogram (302-pound) clean & jerk from the 2019 International Weightlifting Federation (IWF) Junior World Championships.
Vibert has technically since surpassed that strength feat, with a 138-kilogram clean & jerk but that was while competing as a 76-kilogram weightlifter. However, with a body weight of 70.7 kilograms at the time of her 2019 lift, she remains the lightest American women’s athlete to clean & jerk at least 300 pounds, according to hookgrip. Reeves just barely missed out on that milestone as her body weight was 70.72 kilograms during the 2022 USA Weightlifting Nationals.
Nonetheless, Reeves can still lay claim to the official American clean & jerk 71-kilogram division record.
Reeves at a Glance
In addition to her American clean & jerk record, Reeves scored personal competition bests on her best snatch and total. Here are the American athlete’s top stats from this competition:
Olivia Reeves (71KG) | 2022 USA Weightlifting National Championships
Snatch — 110 kilograms (242.5 pounds) | All-Time Competition Best
Clean & Jerk — 138 kilograms (304.2 pounds) | American Record
Total — 248 kilograms (546.7 pounds) | All-Time Competition Best
Reeves’ gold medal result and clean & jerk record at this contest fall in line with the quality start to her young career. Here are the complete results from her growing resume:
Olivia Reeves | Complete Career Results
2019 IWF Youth World Championships (71KG) — Second place
2020 Rogue Weightlifting Challenge (71KG) — First place
2021 IWF Junior World Championships (71KG) — First place
*2020 Pan-American Junior Championships (71KG) — First place
2021 Junior Pan American Games (76KG) — First place
2021 IWF World Championships (71KG) — Fourth place
2022 IWF Junior World Championships (71KG) — Second place
2022 USA Weightlifting National Championships (71KG) — First place
*Occurred in Summer 2021 after a postponement from the original date.
Notably, in a mid-May 2022 demonstration of her leg strength, Reeves hit a 200-kilogram (440.9-pound) squat personal record (PR). The back squat may not be one of the main Olympic weightlifting movements where Reeves places most of her competitive energy.
That said, her squat PR is roughly 30 pounds more than Vibert’s top figure — who is approximately five years older. If Reeves is matching and surpassing a 2020 Tokyo Olympian in multiple avenues, it could portend great things for her future as a serious contender at the 2024 Paris Olympics. She would have to overcome Vibert for the American 71-kilogram division roster spot, who is currently training for the contest.
What’s Next
While Reeves hasn’t confirmed it at the time of this writing, she will likely aim to gain a spot with Team USA for the 2024 Paris Summer Olympics. Should Reeves qualify, it would be her first-ever Olympic Games. By the time that competition rolls around, if she continues her torrid pace, Reeves could be one of Team USA’s premier stars.
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Over his near-decade-long powerlifting career, Phillip Herndon has built much of his reputation around an increasingly powerful back squat. On June 25, 2022, Herndon completed a sleeved squat of 395 kilograms (870 pounds) while training. That figure unofficially exceeds the raw squat World Record for a 110-kilogram powerlifter. It is five kilograms more than Kevin Oak’s official top mark from the 2020 World Raw Powerlifting Federation (WRPF) Hybrid Showdown II.
While Herndon is a balanced, strong powerlifter who attends to each of his main squat, bench press, and deadlift movements accordingly, the squat is where the 26-year-old athlete excels most.
For example, Herndon is the current owner of the squat with wraps World Record for the 110-kilogram division. He achieved that with a 435-kilogram (959-pound) squat with wraps from the 2022 United States Powerlifting Coalition (USPC) Mid-Atlantic Classic. That achievement surpassed Daniel Misencik, who squatted 432.5 kilograms (953.5 pounds) at the 2022 WRPF Ghost Clash. Misencik had previously topped Herndon’s old squat with wraps World Record.
Not long after the USPC Mid-Atlantic Classic, Herndon completed a 410-kilogram (904-pound) squat with wraps relatively easily during an early May 2022 training session. That latter feat seemed to be a tease of the American athlete’s intent to extend his squat with wraps record in the near future. Herndon may attempt to do just that at the upcoming 2022 WRPF American Pro. That contest will occur on July 29-30, 2022, in Manassas, VA.
At the time of this writing, Herndon has not confirmed whether he will compete raw or with wraps at that competition. Notably, Herndon has competed raw just once since late April 2018, per Open Powerlifting.
While Herndon continues to break, unofficially exceed, and push for new squat World Records, his competitive ledger is by no means thin on overall accomplishments. In 35 career contests as both a Junior and Open competitor, the American powerlifter has won 23 times. If that weren’t impressive enough, he has missed the podium on just five occasions.
At the moment, Herndon might even be hotter than ever. He’s currently on an ongoing win streak of nine competitions, which is by far the longest winning streak of his career. His last loss came in August 2019 during the 2019 United States Powerlifting Association (USPA) The Tribute — where he still finished in second place.
A general examination of Herndon’s Instagram would indicate he plans to make it 10 straight wins at the 2022 WRPF American Pro while simultaneously adding to his squat with wraps record. He may go for both feats in Manassas, VA, on July 29-30, 2022.
Hey folks, Board-Certified Health Coach Erin Power is here to answer your questions about Primal dating. If you’re wondering when and how to “break the news,” we’ve got strategies, tips, and backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group.
Cara asked:
“I’ve been Primal for a year and honestly never felt better! It was hard at first but now comes naturally and makes me feel so much lighter. I also lost 10 pounds, which doesn’t hurt! The problem: I’m newly single and on dating apps. I don’t want to turn guys off by being high maintenance. Do I mention I’m Primal in my profile? Or wait until the first date? Or wait to see how things go? Help!”
First, congrats on your year of Primal eating and living, Cara! How wonderful that you feel lighter and better. Huge recognition as well for exploring this question and considering how eating and lifestyle plays a role in dating and relationships. Feeling healthy and more confident and comfortable in one’s body can be so attractive. It creates the sort of compelling radiance that goes beyond “objective” indicators like body weight or beauty.
Not only that, but a little boost of confidence goes a long way as you enter the dating pool. Anyway, onto the matter at hand: how to navigate declaring your Primal status to would-be suitors.
Ask and Tell. Or… Don’t.
These days, it’s far more common for people to ask about and mention their “eating identities” or preferences when sharing a meal with someone for the first time. While we’re focused on dating here, this applies to new friends, acquaintances, and colleagues too. The point is, choosing to eat a particular way is hardly unusual these days. That said, I totally get how navigating conversations around food and lifestyle can be tricky in any relationship—perhaps all the more so when newly dating.
The good news is, you’re arriving with a blank slate and fresh start. As a Primal Health Coach, I work with many clients who are making changes and struggle to explain their new Primal ways to partners, friends, and family members. If it’s important to you, you’ll want to share this aspect of yourself with acquaintances, new and old.
But there’s another option here: Just don’t say anything at all. At least, not right away. It may not be necessary.
The person you’re out on a date with probably won’t notice anything is amiss with your eating habits. If you order a big ass salad, a delicious steak, or a low-sugar cocktail at a restaurant, it’s not going to raise any red flags. Decide to forgo the bread basket? No problem: avoiding or limiting bread is becoming increasingly common in non-Primal circles too.
Priorities and Values
Beyond that, you likely want to be with someone whose priorities and values are similar to your own. This doesn’t mean that they have to embrace the 10 Primal Blueprint Rules (though if they do, what a catch!). It does mean that you may want to consider whether they, like you, are interested in a healthy lifestyle and healthy eating. If they balk at a few healthy food choices, that could be a sign that they aren’t the right match for you.
Whatever you do, don’t enter into a new relationship with expectations of changing how the other person eats. Accept where they are and, if it’s not aligned with a Primal lifestyle, decide whether that’s okay for you or a dealbreaker. Also know that modeling healthy eating without pressure or judgement is probably the best approach to encouraging changes and getting folks to give Primal a try.
Eating and living in ways that make you feel your best is NOT high maintenance, by the way. It’s one of the most important, most impactful forms of self-care. Plus, in supporting your own vitality and longevity, you’re better able to show up for others. Primal Eating is obviously working for you. It’d be a shame to let that slide for the sake of seeming “low maintenance.” Don’t waiver on your own values.
Primal Dating Basics and Strategies
To sum up the basics:
Own up to it right away as you would with any other important, telling aspect of your character OR go with the flow and honor your Primal-ness without feeling the need to announce it at all.
Don’t try or expect to change anyone else.
Decide whether your prospect’s priorities and values align closely enough with your own.
I know sometimes it can seem easiest just to “go along” rather than explain what you eat and why. And, to be clear, don’t feel as though you have to explain anything! Still, leaning into the above basics makes for a good policy. It will likely increase your chances of finding a perfect match…and the chances of it lasting.
Along with the above, make it easier on yourself! Try these 3 simple tips:
1. Eat out.
If newly dating means eating out, make sure you have strategies in place. The free Primal and Keto Guide to Eating Out is a great start. In addition, suggest restaurants or food trucks that have Primal options you’ll enjoy. Being able to order separately removes the pressure of needing to eat the same thing as your companion.
2. Pack a picnic.
Alternatively, offer to cook dinner at home or pack a picnic! This provides a perfect opportunity to ask about the other person’s preferences and mention your own. It also ensures you’ll have tasty Primal food to enjoy, regardless of how the date turns out.
3. Find a Primal date.
Beyond declaring your nutritional preferences in your online dating profile, also consider places where Paleo and Primal ideologies are more widespread. Seek out groups and events (whether online or in real life) that feature topics such as keto, intermittent fasting, functional medicine, and biohacking.
Conferences like KetoCon or the Metabolic Health Summit are examples of larger scale health conferences where you’re sure to find some Primal-aligned allies. Gyms and Facebook groups are a fantastic starting place, too.
For Primal backup navigating the dating pool while staying true to your wellness goals, I recommend hiring a coach. External accountability truly is a game changer, and we can help you troubleshoot your specific circumstances and tricky social situations. Working with a coach for even a month or two can help you put solid strategies in place for staying Primal while dating or hanging with family and friends. Visit myprimalcoach.com to learn more and get started!
Do you come out as Primal when first meeting someone? Have any Primal dating tips to share? Let us know and drop other questions for me in the comments!
Massages are expensive. And your favorite place is always booked. But there’s a reason why many top athletes get massages every single day: they improve recovery, assist in healing, and increase mobilization of your joints and muscles. While most of us can’t get massages as often as we’d like, we can obtain some of the benefits by performing self myofascial release on ourselves.
What is Self Myofascial Release?
Self myofascial release, or SMR is a type of self-massage that focuses on adhesions, knots, or tender spots in the muscle—and the fascia that surrounds and envelopes it—often using tools or implements to effect real change. The popular conception is that SMR is “breaking up” muscle knots in a real physical sense, but this probably isn’t the case. What you’re doing is triggering a neuromuscular response that reduces the tenderness and allows better, more fluid movement through the affected tissues.
You’re “teaching” your nervous system not to tense up and tighten when the tissue is poked and prodded or movement is initiated. You’re blunting the pain and wiping the movement pattern slate clean so that you can then go in and establish a new, better pattern.
How to Do Self Myofascial Release the Right Way
The way most people I see do SMR is they sit on the foam roller (or lacrosse ball, or whatever tool you’re using) for an hour, exploring all their tissues, hitting every body part and being extremely thorough. Sounds great, but it’s the wrong way. Basically, you don’t want to turn self myofascial release into a total body workout in and of itself, because you’re negating the real opportunity the practice presents.
Mobilization before training
SMR works best on a short time horizon. When you hit a tender spot and it starts feeling better, you should immediately work that tissue—preferably under load. This helps establish a healthier, better movement pattern. You’re effectively wiping the movement pattern slate clean and then establishing a superior one.
The thing is that the effect SMR is fleeting. If you wait too long to train a movement after hitting an area, the “neuromuscular inhibiting effect” disappears, or at least diminishes.
Sit on the lacrosse ball, hit the foam roller, or whichever implement you want and then immediately after load the tissues you just “released.” This will entrain the movement patterns you just opened up and begin mobilizing the tissues the way they’re designed to move.1
If you mobilized your shoulders, immediately hit some rows, pull-ups, pushups, and/or presses. If you mobilized your hips or calves, do some squats.
Whatever movements the tissues were inhibiting or “making sticky,” do those movements and begin entraining newer, healthier patterns. There isn’t a lot of compelling clinical research support for self myofascial release, and I think the primary reason is that people aren’t doing it the right way. They aren’t “releasing” the tissue and then loading it with resistance training in order to “cement” the improved movement pattern.
Stress release after a long day
It also makes sense to do SMR at rest, perhaps while you’re watching TV or something. Get down on the floor and make the otherwise “non-productive” time suddenly productive. This is a great way to relax, sort of an active form of meditation. I often do this after the sauna—warm up the tissues, make them more “pliable,” and then do some light self myofascial release.
Don’t tense up
When you do the actual SMR, relax into it. Don’t tense up, even if it’s painful (and it will be painful at times). Don’t grimace. Any outward expression of pain and discomfort will register with your nervous system. What you’re trying to do here is reassure your body that you can handle the pain, that the pain isn’t all that bad, and the tissue can start feeling better.
Focus on the tissues above and below the painful area
If your knee hurts, releasing the knee itself probably won’t help. If your calves hurt, massaging the calves can help but not right at the spot in the calf where it hurts. Instead, focus on the tissues above and below the painful area. Keep rolling/releasing/massaging/scraping the tissues around the painful area, working your way above and below until you find the tender spot.
The Best Self Myofascial Release Tools and How to Use Them
1. Scraper
A scraper is a metal implement that resembles a dull blade that you can use to massage the fascia. First, use it lengthwise along the muscle fibers—”with the grain”—to “lengthen” the fascia. To confirm you’re going with the grain, look at a muscular anatomy image and look for the muscle you’re targeting. Next, scrape at a 45°-90° angle to the grain of the muscle and think about “broadening” the fascia.
You can do superficial scraping across entire limbs or targeted scraping that focuses on individual muscles and muscle bundles. Don’t go too hard. It shouldn’t hurt, but it may be uncomfortable. This scraper is a good one.
2. Lacrosse ball (or two)
Lacrosse balls are hard, dense, heavy balls the size of tennis balls that you can use to pinpoint hard-to-reach tissues. Hamstrings, the TFL, the glutes, the pecs, and specific points in the thoracic spine seem to respond well to lacrosse balls. They offer more direct, targeted pressure and can really get deep in there. Tape two balls together to provide more stability and hit tissues from different angles.
3. Foam roller
A foam roller is a blunt and broad SMR device. It can hit large swathes of tissues. You can adjust the resistance by placing as much or as little of your weight onto the roller.
Explore range of motion when you roll. When you find a tight, tender spot on your quad for example, stay on that spot. Then extend and flex your knee through its full range of motion. This seems to make foam rolling more effective than if you were to just stay on the spot with zero movement through the knee.
4. Theragun or Hyperice massage guns
Both the Theragun and Hypervolt devices are mechanical percussive massage devices that effectively vibrate against your tissues.
They can help improve range of motion, increase mobility, and are probably most effective used pre-workout or to potentiate the adoption of a new motor pattern—just like the other tools listed here. However, you must exercise caution. These can be powerful little tools, and I know of at least one case of a cyclist giving herself rhabdomyolysis through excessive use.2 Use it sparingly and do not linger on a single tissue for more than a minute.
5. Massage cane
The cane is curved with proper ergonomics for letting you hit places you’d otherwise have trouble reaching, like the back, neck, and shoulders. What’s also nice is the double dense balls at one end, which you can use like two lacrosse balls taped together. This massage cane is a good one.
6. Voodoo Floss bands
These are compressive wraps that apply strong pressure to tight tissues and help increase blood flow (and thus healing) to the area. If your knee is feeling tight and uncomfortable during squats, for example, you might wrap the quad right above the knee, then do squats. Or if you have elbow pain, wrap above or below the elbow and then practice flexion and extension. After a few sets of Voodoo Flossing, remove the bands and try the movement again. It should feel better than it did before the treatment.
If you don’t have anything at all, using your own elbow to dig into tender places can work quite well. You’re obviously limited as to which tissues your elbow can reach, but you can get pretty creative.
What Do I Use for Self Myofascial Relase?
As for me, I’m not a big devotee of self myofascial release. I think frequent movement, lots of walking, taking cold plunges, generally reducing stress, and never really overdoing it in the gym are my keys to good movement and pain-free tissues. If I were still competing in endurance sports at a high level, I’d probably change my tune and fill my closet with every tool under the sun—or get daily massages.
I do like the Voodoo bands and the scraper, and I keep a lacrosse ball or two around to work my glutes, hips or thoracic spine when I need it.
What about you, folks? Ever try self myofascial release? What tools do you like to use?
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Throw any obstacle in strongwoman Rhianon Lovelace’s path, and it only seems to make her grow stronger. Even with troubles like a recent bout of pneumonia, the former World’s Strongest Woman Champion (2018) apparently doesn’t let many setbacks deter her from her goals.
On June 27, 2022, Lovelace showed her unflappability again when she completed an axle press of 100 kilograms (220 pounds) during a training session. The training lift is an unofficial World Record for a lightweight strongwoman competitor, exceeding Lovelace’s own record by 7.5 kilograms (16.5 pounds).
According to Lovelace’s Instagram caption, this axle press is the culmination of her battle back from a shoulder injury that she suffered sometime in 2021. With patience and diligence, it seems that injury was just another roadblock.
“Last season, I had quite a shoulder injury that really messed my press up,” Lovelace writes. “It’s been a long road, but it’s nice to be back with some big numbers! I had amazing confidence in the ability of my triceps, and it’s nice to see that coming back- with zero pain!”
A Hot Streak
Lovelace’s recent exploits as a strongwoman and powerlifter continue to stand out in the strength sports world.
In late May 2022, during the annual British Powerlifting Union (BPU) Single Lift British Championships, Lovelace broke the British raw powerlifting deadlift record with a pull of 241 kilograms (530 pounds). At the time of this writing, it remains the heaviest raw British deadlift ever across any women’s powerlifting weight class.
Later that same month, before fighting off her fit of pneumonia, Lovelace unofficially exceeded her own axle deadlift World Record as a strongwoman with a pull of 240 kilograms (528 pounds). Finally, in late June 2022, the British competitor captured a 280-kilogram (616-pound) traditional deadlift. That figure unofficially exceeded the current World Record for the 64-kilogram strongwoman weight class by 7.5 kilograms (16.5 pounds).
Across two different sports, it might appear the British athlete notches a new achievement or record every time she steps onto a lifting platform lately.
Lovelace plans to keep busy as an active competitor this summer. The strongwoman will compete at the 2022 Berkshire’s Strongest Man & Woman contest on July 16, 2022, in Berkshire, England. She has stated that she plans to officially surpass her traditional deadlift World Record at the contest.
In accordance with her recent history, Lovelace may add another top figure to the record books simultaneously.
Featured image: @rhianon.lovelace.kaosstrength on Instagram
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On June 27, 2022, Olympic weightlifter Kate Vibert (formerly Katherine Nye) recorded a 162-kilogram (356-pound) front squat during a training session. According to the Team USA athlete — who most recently competed at 76 kilograms — the front squat rep is a new personal record (PR) by two kilograms (4.4 pounds). Vibert wore a lifting belt and knee wraps while capturing this strength feat.
Vibert’s display of her front squat prowess comes on the heels of another staggering squat, albeit of a different variation. In late April 2022, the American weightlifter scored a 186-kilogram (410-pound) back squat for another PR.
As a weightlifter, Vibert doesn’t have to specifically focus on the front squat (which generally isn’t a part of formal strength sports competitions) or the back squat. As a result, that might make her display of leg power even more noteworthy.
In her Instagram post, Vibert referenced her coach Spencer Arnold after capturing the new top front squat.
“… Always ask for forgiveness and not permission,” Vibert wrote. “I apologize [Spencer Arnold], but ya girl made it happen, so you can’t be too mad.”
Arnold officially began working as Vibert’s coach in March 2021. Several months later, in her first-ever Olympics, Arnold helped Vibert capture a silver medal at the 2020 Tokyo Summer Olympics.
Front Squat Olympic Connection
While the front squat isn’t a competition lift in weightlifting, it has direct carry over to the snatch and clean & jerk (the two competition lifts). Not only does a quality front squat help with the eventual lockout of the clean movement in the clean & jerk, but it can also help stabilize the back muscles and improve posture when pulling from the floor.
Vibert won’t have to deploy an official front squat in any of her competitions, but it makes sense that she finds time to train it, given its potential translation to her primary movements. A robust front squat could assist Vibert as she continues to push for new heights during her professional career.
Much of Vibert’s current training is part of her ongoing preparation for the 2024 Paris Summer Olympics. As the International Olympic Committee (IOC) moves to reorganize its weight classes for that competition — in turn dissolving the 76-kilogram division — Vibert has stated she will compete at her past category of 71 kilograms moving forward.
The American athlete has plenty of time to prepare for her next Olympics as the Paris edition is still roughly two years away. In all its forms, her squat training might be a part of another outstanding achievement in the future.
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Some lifters believe the more they work out, the better their results will be. That might mean training every day of the week or grinding out monstrous three-hour sessions in the gym. However, to paraphrase a warning from the philosopher B.I.G. — mo’ training, mo’ problems.
Credit: tsyhun / Shutterstock
Excessive training is a good way to burnout and pile up injuries. But here’s an important point: excessive isn’t always the same as more. You can walk the line between “a lot” and “too much” if you follow a few key principles. You can even train twice a day if you know what you’re doing. Lucky for you, when you’re done reading this, you will know what you’re doing.
The phrase “two-a-days” might give some high school or college athletes flashbacks of yelling coaches, sweat-soaked practices, and all-around good times. But in this context, we’re talking about performing two workouts per training day instead of one more traditional workout.
Two-a-day training requires precise attention to program design for the workouts and, possibly more important, the resting periods. Training twice per day isn’t a method for beginners and it isn’t for lifters who freestyle their training when they walk through the gym door each day.
Credit: Tom Wang / Shutterstock
Training twice a day requires you to not only know in advance what you’ll be doing in each session, but it requires that you actually follow the plan and improvise as little as possible.
This method has been a reliable approach for traditional sports athletes, strength athletes, and physique competitors because it can optimize performance and recovery, resulting in a greater net benefit than a more conventional approach to training. (1)(2)
Two-a-day workouts can be tailored to emphasize skill, strength, muscle size, or fat loss depending on the exercise choices, sets, reps, and intensities of each training session.
It’s also important to recognize that performing two workouts per day isn’t the same as performing two workouts every day. Just like with conventional training, rest days are necessary, likely more so for obvious reasons.
Benefits of Two-A-Day Workouts
Training twice in one day may seem like something only professional athletes need to do, but plenty of recreational lifters can benefit from hitting two training sessions in one day.
Credit: StratfordProductions / Shutterstock
Not only can it provide an exciting and engaging change of pace, it can yield a serious boost to strength and muscle when properly programmed. Here are more reasons to consider two-a-days.
Shorter Workouts
Performing two workouts per day may not initially sound like a time-saver, but it’s essentially based around performing brief workouts. It can be easier to schedule into your training day when you use basic at-home workouts instead of making multiple trips to the gym. You can also chop up one longer session with into two separate, faster paced minute workouts.
Whether it’s one quick training session before work and one after work or capitalizing on a free weekend to swing by the gym in the morning and afternoon, shorter, more frequent workouts can often fit better into a hectic weekly schedule because they offer more flexibility and can be “squeezed in” without sacrificing effectiveness.
Improved Performance
Two training sessions per day, targeting the same body parts in each session, has been shown to increase strength gains compared to one session per day. (3)(4) This makes it an ideal technique when the goal is to increase strength and power.
Shorter workouts combined with relatively lower volume per session allows a greater focus on form and power output with less cumulative fatigue during the workout. This lets you focus on maximum performance without worrying about pacing yourself throughout a longer workout.
More Muscle
When you dial in the correct balance of training stimulus and recovery methods, you put your body in an ideal position to build more muscle. Research has shown that increased training frequency can lead to increased muscle growth because weight training stimulates protein synthesis, which is ultimately responsible for adding new muscle (5)
Training twice per day certainly falls under the high-frequency umbrella. When supported by proper nutrition to encourage muscle growth, two-a-day sessions can be a highly effective approach for packing on size.
Drawbacks of Two-A-Day Workouts
Training twice a day has the potential to become too much to recover from if the training and recovery methods are improperly planned or planned well and not followed.
Credit: BAZA Production / Shutterstock
Two-a-days aren’t suitable for every lifter. The most significant requirement is an ability to follow a predetermined plan and stray from the program as little as possible. There are a few other potential issues.
They’re Time Consuming
As counterintuitive as it sounds, two-a-day workouts can be time-saving because the workouts are typically brief. However, they can also be difficult to schedule if you’re unable to train at home, if your gym is a relatively long distance away, or if your work hours are exceptionally long.
It’s a tired cliche to say “if you want it bad enough, you’ll find time.” The fact is, not everyone can feasibly perform two workouts per day. As much as the training session itself can be shorter than a standard workout, it still requires twice as much planning and preparation. Having the most basic equipment at home can make it more likely, but this approach isn’t for everyone.
Recovery is Essential
Recovering from any training session is essential for progress. Recovering from two-a-day sessions is even more important to avoid digging a deep hole of muscular stress that you can’t crawl out of.
When you’re training twice a day, your nutrition plan needs to deliver enough total calories, protein, carbohydrates, and fats to allow optimal performance in each session and deliver a net-positive result in strength and muscle. (6)
Time spent between workouts should, ideally, be non-strenuous. If you work a high-activity manual labor job and plan on training twice a day, your baseline physical stress is already increased and fitting in added training sessions requires that much more attention.
No Ego Allowed
Allowing your ego to get in the way during a workout is almost always a bad idea but, okay, it happens. In a normal workout, presuming you get away injury-free, there’s no real harm done with a spontaneous extra-heavy set once in a while.
But when you’re training twice a day, that extra work comes with an extra recovery cost because you’ll have more effort to recover from with just a few hours before your next training session. If you’re the type of lifter who has trouble ignoring that little devil on your shoulder telling you to pile on an extra plate, you’ll probably run into issues with two-a-days.
Who Should Do Two-A-Day Workouts
Two-a-day training isn’t reserved for elite athletes. Whether you’re looking for a short-term change of pace or a restructuring of your training plan, you can use two-a-day workouts for a bump in size and strength.
Strength Athletes
Competitive strength athletes — powerlifters, Olympic weightlifters, strongmen and strongwomen, and CrossFit athletes — have frequently broken their training days into multiple sessions, often using each separate workout to focus on a specific lift or type of training.
Credit: Vladimir Sukhachev / Shutterstock
Recreational lifters who don’t compete but want to prioritize strength can also benefit from a similar approach. For example, you might perform only deadlifts in one workout followed hours later by less intensive back and hamstring exercises.
Training for Body Composition
If you’re trying to put on muscle, training twice daily can yield greater potential gains than one workout per day. This is due to increased protein synthesis (triggering muscle repair and growth) and a chance to increase overall training volume, which is associated with muscle gains. (7) For example, working a body part with eight sets twice daily compared to 12 sets in a single workout.
If your goal is to burn some fat, knocking out two workouts per day increases your daily caloric expenditure, making it easier to achieve the caloric deficit needed for fat loss. Training twice per day may also increase excess post-exercise oxygen consumption (EPOC), which is the increased rate at which your body burns calories in the hours after a workout. (8)
General Sports Athletes
Two-a-day training sessions may be most familiar with general athletes — football, baseball, hockey, combat sports, etc. It’s not uncommon for these athletes to practice their specific sport in one workout and return to the gym hours later for a strength and conditioning session.
This approach allows each specific session to be performed with minimal fatigue from the previous session since the type of training is so different. There’s little carry-over between throwing a football and squatting a barbell. This allows greater focus and improved performance in each targeted workout.
Programming Two-A-Day Workouts
Proper programming is one of the make-or-break points of two-a-day training. Regardless of your goal, several general principles should be followed when setting up a two-a-day routine.
Aim for at least six hours of rest between each workout. This allows enough time to minimize general fatigue.
Have at least one meal between training sessions. This further enables muscular recovery and encourages rehydration and glycogen replenishment, which fuels performance in each session. (9)
Make the workouts as different as possible. This can be done by emphasizing different body parts, using different sets, reps, loads/intensities, or using different exercises. It’s another way to minimize cumulative fatigue by reducing overlap between workouts.
Build your work capacity and progress gradually. Don’t dive into two-a-day workouts, five days a week. Transition from your current training plan by replacing one or two training days with two-a-day sessions and, after a few weeks, add additional sessions if desired. This helps your body acclimate to the increased stress and avoid overtraining. (10)
Credit: Maxim Morales Lopez / Shutterstock
There are also several specific considerations to set up an effective plan according to your goal. Approaching two-a-days with a well-designed plan is essential for results.
Skill Session/Weight Training
This is familiar territory for general sports athletes. You work on your sport in one session and hit the gym later in the day. This approach can be adapted to anyone who participates in recreational sports like tennis, MMA, pickup basketball, adult-league dodgeball, or whatever you’re into.
This is one of the simplest plans to program because the movements performed are inherently different in each session and overlap is minimal. Still, you want to work on your skill-specific training and then train weights.
Cardio Session/Weight Training
This approach is popular with competitive bodybuilders as it works exceptionally well for body composition changes. By separating weight training (muscle-building) and cardiovascular exercise (fat-burning) stimuli, you can make the most of each session for greater overall results.
The sessions can be performed in either order, depending on your schedule and preference. Cardio training isn’t shown to burn significantly more fat when performed first thing in the morning on an empty stomach, as some popular suggestions recommend. (11) Hitting the weights during the day and a long walk at night after work, for example, is equally effective.
Weight Training/Weight Training
Performing two weight training sessions per day requires precise planning to balance recovery and muscle-building/strength-building stimulus. But when set up correctly, it can be one of the most effective ways to train.
This approach can be used for strength-focused workouts with a priority lift (like the squat, an Olympic lift, bench press, etc.) in a single workout followed later by minor assistance work (like lunges, ab training, general upper body exercises, etc.).
It can also be designed to split up traditional training splits like full-body workouts, upper/lower splits, or push/pull/legs splits. Chop your standard workout roughly in half and perform one section in each workout. For example, you could train your whole body each day with several lower body exercises in one session and several upper body exercises in the next session.
For an upper-body-focused workout, you could perform chest and triceps exercises in the morning with back and biceps exercises at night. “Leg day” would be a few quad exercises followed hours later by your hamstring and calf training. Have a big dinner that night. You’ll have earned it.
Recovering From Two-A-Day Workouts
Recovery is always the other side of the training coin. When you’ve decided to train twice daily, recovery methods like nutrition and sleep become much more important because you are applying extra strain on your body’s systems.
Credit: Photo Smoothies / Shutterstock
Here’s how to make your recovery as effective as your training plan.
Nutrition
Whether you’re trying to build strength, add muscle, or even burn fat, you won’t get far with two-a-day workouts if your nutrition doesn’t supply enough calories. Ample calories from all three macronutrients — protein, carbs, and fat — are needed to fuel intense workouts that build size and strength.
Regarding fat loss, “calories in vs. calories out” is a general and somewhat accurate guideline. (12) Fundamentally, you need to burn more calories than you take in. Two-a-day workouts increase the “calories out” by increasing your daily activity, which means you may not need to cut your calorie consumption drastically.
This logic is why many bodybuilders add a cardio session to their weight training regimen. Eventually, they reach a point where it’s not feasible to cut out more calories in the form of food, so they perform more calories to increase their caloric burn.
Creating a calorie deficit of roughly 500 calories daily is a realistic, reliable, and effective target for sustained fat loss. (13) Many people would instead hit that extra gym session while cutting back very little on their diet compared to reducing their intake more significantly. As long as your rate of fat loss is one to two pounds per week, you’re on a steady path to losing body fat and preserve muscle and strength. (14)
Sleep
Sleeping is an under-appreciated way to boost your results in the gym. If you’re not getting seven to nine hours per night, your recovery, gym performance, hormone levels, muscle mass, and strength gains will be compromised. (15)(16) That’s how important a good night’s sleep is.
Before you think about training twice a day, address your sleep quality and quantity. Adding two-a-day sessions on insufficient sleep will just be burning the candle at both ends.
Rest Days
You may have read about gold-medal Olympians training twice a day, seven days a week, or elite-level powerlifters going through eight or nine workouts per week combining weight training with restorative cardio-type sessions. That can work for world-class athletes who’ve spent years building the ability to thrive under extreme stress.
For everyone else, four to six training sessions spread out over the week should be plenty of stimuli to work towards the majority of goals. Interspersing hard training with focused rest/recovery days will allow your body to respond by building strength and muscle.
Incorporating rest days also allows you to enter each session with more energy and focus, which means more intense training, a greater stimulus response, and a greater need to rest.
Sample Two-A-Day Workout
The most basic template for two-a-day training is fairly straightforward: Perform workout one, rest several hours, then perform workout two. Like all programs, the details will decide whether you’re on the right track or not.
Credit: ARENA Creative / Shutterstock
Here’s an example of how to set up a two-a-day plan. Take the framework and adapt it to your own goal.
Two-A-Day Workout for Muscle Size
This sample program follows an upper/lower split and delivers six workouts per week. It includes two days of two-a-day workouts and three rest days. That’s likely more training and more rest than some lifters are doing right now.
Training twice in one day may sound like a daunting commitment. Or, if you’re a die-hard gym lover, it may sound like paradise. Both are a little right. With proper planning, enough self-discipline to stick to the plan, and paying as much attention to recovery outside the gym as lifting in the gym, two-a-days might be your ticket to new PRs and new gains.
References
Andrade-Souza, VA, Ghiarone, T, Sansonio, A, et al. Exercise twice-a-day potentiates markers of mitochondrial biogenesis in men. The FASEB Journal. 2020; 34: 1602– 1619. https://doi.org/10.1096/fj.201901207RR
Hartman, M. J., Clark, B., Bembens, D. A., Kilgore, J. L., & Bemben, M. G. (2007). Comparisons between twice-daily and once-daily training sessions in male weight lifters. International journal of sports physiology and performance, 2(2), 159–169. https://doi.org/10.1123/ijspp.2.2.159
Corrêa, D. A., Brigatto, F. A., Braz, T. V., DE Carmargo, J. B., Aoki, M. S., Marchetti, P. H., & Lopes, C. R. (2022). Twice-daily sessions result in greater muscle strength and similar muscle hypertrophy compared to once-daily sessions in resistance-trained men. The Journal of sports medicine and physical fitness, 62(3), 324–336. https://doi.org/10.23736/S0022-4707.21.12118-8
Häkkinen, K., & Kallinen, M. (1994). Distribution of strength training volume into one or two daily sessions and neuromuscular adaptations in female athletes. Electromyography and clinical neurophysiology, 34(2), 117–124.
Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., Counts, B. R., Laurentino, G. C., & Loenneke, J. P. (2017). Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?. Sports medicine (Auckland, N.Z.), 47(5), 799–805. https://doi.org/10.1007/s40279-016-0640-8
Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B., Willoughby, D., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. https://doi.org/10.1186/s12970-017-0189-4
Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.
MacKenzie-Shalders, K., Kelly, J. T., So, D., Coffey, V. G., & Byrne, N. M. (2020). The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis. Journal of sports sciences, 38(14), 1635–1649. https://doi.org/10.1080/02640414.2020.1754716
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition reviews, 76(4), 243–259. https://doi.org/10.1093/nutrit/nuy001
Armstrong, Lawrence & Bergeron, Michael & Lee, Elaine & Mershon, James & Armstrong, Elizabeth. (2022). Overtraining Syndrome as a Complex Systems Phenomenon. Frontiers in Network Physiology. 1. 794392. 10.3389/fnetp.2021.794392.
Schoenfeld, B. J., Aragon, A. A., Wilborn, C. D., Krieger, J. W., & Sonmez, G. T. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. Journal of the International Society of Sports Nutrition, 11(1), 54. https://doi.org/10.1186/s12970-014-0054-7
Howell S, Kones R. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab. 2017 Nov 1;313(5):E608-E612. doi: 10.1152/ajpendo.00156.2017. Epub 2017 Aug 1. PMID: 28765272.
Champagne, C. M., Broyles, S. T., Moran, L. D., Cash, K. C., Levy, E. J., Lin, P. H., Batch, B. C., Lien, L. F., Funk, K. L., Dalcin, A., Loria, C., & Myers, V. H. (2011). Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. Journal of the American Dietetic Association, 111(12), 1826–1835. https://doi.org/10.1016/j.jada.2011.09.014
Garthe, I., Raastad, T., Refsnes, P. E., Koivisto, A., & Sundgot-Borgen, J. (2011). Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. International journal of sport nutrition and exercise metabolism, 21(2), 97–104. https://doi.org/10.1123/ijsnem.21.2.97
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Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength–A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association, 16(7), 630.e1–630.e6306. https://doi.org/10.1016/j.jamda.2015.04.006
Featured Image: StratfordProductions / Shutterstock
Originally Posted At: https://breakingmuscle.com/feed/rss
On June 26, 2022, strongman Jacob Finerty completed a block press of 175.5 kilograms (386.6 pounds) during the 2022 Wrath of the Strongest contest in Sacramento, CA. With this strength mark, Finerty now possesses the World Record block press as an Open competitor. He surpasses 2020 America’s Strongest Man (ASM) Champion Marcus Crowder, who captured a 172.3-kilogram (380-pound) block press at the 2022 Strongman Showdown in Fairmont, WV.
Finerty did not disclose his specific body weight for the record block press, but he did don a lifting belt, knee wraps, and elbow wraps for the successful lift. Check out the feat below, courtesy of strongwoman Nadia Stowers‘ Instagram profile:
To some athletes, the block press is a notoriously difficult challenge because the “block” implement often has an awkward shape and is clunky to handle. There is no standardized way to complete a block press. Many find themselves cleaning and pressing the implement like they would for a log press or even using their bellies to put the block in a front rack position for an overhead press.
The footage of Finerty’s lift makes it appear he opted for the latter overhead press strategy.
Finerty’s Moment of Triumph
Per his Instagram profile, Finerty refers to himself as “the strongest dude you’ve never heard of.” Though, with functional strength feats like this World Record block press and a World Record natural stone press of 145.1 kilograms (320 pounds) from the 2021 805 Strongest in Newbury Park, CA — that moniker might not apply for much longer.
Finerty understandably had a lot of emotions in discussing the path to his new record over social media.
“386.6 pound World Record Block Press block is one of the hardest implements to press in my opinion, and that’s why it means a lot to me,” Finerty writes. “The goal today was 406 [pounds], but the Sacramento heat said hell no. It took me several attempts because I couldn’t stop passing out.”
As Finerty struggled to lock out the record rep, he notes that his coach — former ASM Champion (2011) Travis Ortmayer — was instrumental in getting across the de facto finish line.
“Having the legendary Travis Ortmayer [there] was gigantic,” Finerty writes. “His words were as intense as his competition style. On my last attempt, he saw that I was falling forward, so he moved the platform without asking me. On that attempt, I pressed it and got it.”
Finerty has not shared when his next competition will be at the time of this writing. A quick perusal of the training he features on his social media would indicate that whatever Finerty’s next contest is, it will likely feature some sort of potentially awkward implement.
Originally Posted At: https://breakingmuscle.com/feed/rss
Throughout his nearly decade-long career as a strongman, Robert Oberst has assuredly picked up many nuggets of knowledge along the way. He likely couldn’t have competed for as long as he has if he didn’t learn the tools of the trade regarding proper training and technique.
On June 26, 2022, Oberst shared some of his professional strength experience on his YouTube channel by outlining three tips for a quality deadlift.
In its many variations, the deadlift is a staple compound movement across parts of the strength sports world. Not only is it a competitive fixture in strongman and powerlifting contests, but it’s a great movement for anyone looking to develop leg and back strength. (Provided they execute the movement with good technique.)
As an eight-time World’s Strongest Man (WSM) competitor, Oberst assuredly knows the core components of what goes into a stellar deadlift rep. Is tips are as follows:
Tip 1 — Slightly Arch Your Bacl
Before Oberst does any deadlifts, he starts his walkthrough by emphasizing body positioning. He stresses that slightly arching the lower back creates more stability when pulling the weight. The American strongman compares this tenet to the process of another compound movement in the back squat.
“If you are an experienced lifter, you know that at the bottom of a squat, when you get down there, you get a little bit of an arch,” Oberst says. “Your butt starts to flex out, nice and tight, and that actually ends up stabilizing you much more. It’s the same at the bottom of a deadlift. You want to have that slight arch in your back. Make sure that that part of your body is braced and ready to lift.”
Tip 2 — Actively Extend Your Arms
Next in his deadlift guide, Oberst muses about athletes making sure they keep their arms long during their pulls. As Oberst notes, keeping the arms long through a rep will make the range of motion on a deadlift shorter and ultimately easier to lift.
“You want to make sure your arms are long and strong, as tight to your body as you can without keeping you from being able to stand up,” Oberst says. “That keeps your arms nice and straight. The closer [the barbell] to your body, the straighter [the arms] are going to be.”
Tip 3 — Push Your Knees Past the Arms
In Oberst’s final piece of deadlift advice, the strongman advocates for putting the knees past the arms while pulling. Oberst believes that an athlete’s knee positioning is perhaps the most essential aspect of a successful deadlift — even more critical than hip height.
“For a standard deadlift…I need to make sure that my knees are past my arm, so when I pull, my knees are over the bar,” Oberst explains. “That is so important that my trainer even explained to me, ‘Don’t worry about high your hips are.’ I don’t care how high your hips are! We’re at the beginning, at stage one of building back your deadlift. And at stage one, it’s the most important thing to make sure your knees are past your arms.”
His core deadlift tenets aside, Oberst has been keeping busy of late. In April 2022 — after recovering from a torn shoulder tendon that knocked him out of much of the 2022 season — Oberst stated that he will retire from strongman competition after the 2023 WSM.
Oberst’s squad — which features names like Trey Mitchell, Nadia Stowers, and Inez Carrasquillo — will square off against Team UK, led by captain and 2017 WSM Champion Eddie Hall. On his team, Hall will have the support of athletes such as reigning two-time WSM Champion (2021-2022) Tom Stoltman. That competition will occur on November 26, 2022, in Liverpool, England.
From training advice and team endeavors to pondering his individual future, it certainly seems Oberst has no shortage of creativity in staying active.
Featured image: American Monster Productions on YouTube
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