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Modern air bikes are far from the creaky machines your parents had at the local Y decades ago. Today’s machines are overbuilt and imposing. With bigger fans, heavier components, and electronic performance monitors, these machines are designed to take, and deliver, a beating.

The Assault Bike® is one of a handful of modern fan-resistance, full-body stationary bikes, or “air bikes.” Similar machines include the Echo Bike, Airdyne Pro, and various other models. However, much like Rollerblade®, Q-tip®, or Band-Aid®, “Assault bike” has become known universally to encompass all brands of air bikes, or simply as a phrase used interchangeably with “air bike.”

Because air bikes work muscle groups in the arms and legs simultaneously and without reprieve, they may be the most efficient machine for conditioning, shedding unwanted bodyweight, and training all major metabolic energy pathways.

If you’re lucky enough to have access to an air bike, check out the brutal workouts below. 

Best Air Bike Workouts

• For Conditioning
• For Fat Loss
• Workout Finishers

Best Air Bike Workout for Conditioning

Due to their formidable and non-adjustable resistance, air bikes are thought to be more strength-based than spin bikes. (1) On a spin bike, individuals typically pedal at 70 to 110 revolutions per minute, whereas most riders on an air bike will reach 40 to 80 revolutions per minute. (1)

Unlike a spin bike, an air bike’s resistance progressively increases the harder and faster you ride. Altogether, air bikes may represent a preferable conditioning method for athletes with strength backgrounds and biases.

Air bikes also offer a more efficient method for training anaerobic capacity, or short-term, high-intensity endurance. Push hard enough on an air bike and you will lean hard into anaerobic glycolysis — a system that provides energy when demand outpaces our ability to deliver oxygen to the working muscles.

You’ll also experience the physical anguish associated with anaerobic training. Lactate is a metabolic by-product of anaerobic glycolysis. Workouts that produce uncomfortably high levels of lactate tend to be perceived as “hard workouts.” (2)

Compared to Wingate cycling — the gold standard “all-out” test of anaerobic fitness — a max effort ride of equal duration on an air bike produces higher lactate levels. Moreover, these elevated lactate levels diminish more slowly. (3)

Now, lactate is not the direct cause of muscle “burning”. Rather, lactate is produced alongside hydrogen ions, which alters the pH of your tissues, likely creating the searing burn of high-intensity exercise. (4) Have trust in the pain. This suffering pays dividends in the form of improved conditioning and fitness. 

Modified Sprint Time-Trial Interval Training

Unless you’re a special type of masochist, you’re riding the air bike for the physiological benefits — the multi-system adaptations that improve our health and our ability to do more work inside and outside the gym.

Your go-to conditioning workout should be like a Swiss Army Knife — versatile yet manageable enough for practical use. Specifically, a robust conditioning workout should train all major energy systems (phosphocreatine, anaerobic glycolysis, and aerobic metabolism). A proper routine will also promote fatigue-resistance, tap into muscle fibers with massive potential for adaptation, and enhance your overall work capacity.

This air bike workout was inspired by a protocol developed by researchers out of Denmark. The original protocol consisted of six five-minute intervals at 85% of one’s maximum heart rate followed by two five-minute intervals with five 15-second all-out sprints followed by 45 seconds of active recovery. (5)

Only elite cyclists and triathletes were included in the Danish study, and the protocol made these extremely fit individuals fitter. For average folks, following an identical protocol would be insurmountable. Therefore, the volume and frequency of the program are modified.

Build towards the full, eight-interval protocol by adding one five-minute interval every month of consistent training. Repeat this workout once or twice per week, ideally after your resistance training or separated by at least six hours to avoid potential interference. 

• How to Do it: Use your arms and legs to pedal during the high intensity intervals. You can use legs-only during the recovery periods. Warm-up thoroughly, and then perform three five-minute intervals at the fastest pace you can sustain for the duration, with two minutes rest or recovery between each interval. After the third recovery period, proceed into five shorter intervals with 15 seconds of an all-out sprint followed by 45 seconds of easy recovery pedaling. 
• Sets and Reps: Three sets of five minutes moderate with two minutes recovery, followed by five sets of 15 seconds maximum effort with 45 seconds recovery.
• Rest time: Rest two minutes between each five-minute interval. Rest 45 seconds between each 15-second interval.

Best Air Bike Workout for Fat Loss

Air bikes may be the most “recoverable” form of cardio. The training stress is distributed across both the upper and lower body rather than overworking one area for the duration of the session.

Air bikes are also a ‘concentric-only’ exercise — meaning the involved muscle groups must overcome resistance with negligible eccentric, or “braking,” action. This makes them less likely to cause post-workout soreness.

High-load and/or high-volume eccentric exercise is associated with delayed onset muscle soreness (DOMS) and varying degrees of damage to the muscle cell at the microscopic level. (6) Ultimately, you’re less likely to be sore in the hours and days following a hard Assault bike workout compared to an eccentric-heavy mode of cardio (like jogging or jumping rope). As a bonus, concentric contractions are more energy demanding, which may result in greater energy expenditure during your workout.

Zone 2 Fat-Burning Workout

For a low-impact, total-body workout that is unlikely to leave you sore, you can’t beat Zone 2 cardio on an air bike. Zone 2 refers to low-to-moderate intensity aerobic exercise — 60 to 70% of your maximum heart-rate.

To find this range, first estimate your maximum heart rate as 220 minus your age (in years). Then, multiply that maximum heart rate by 0.6 and 0.7 to identify the upper and lower bounds of the training range.

If you’re not using a heart rate monitor, these numbers aren’t relevant and you can simply ride at the highest effort you can sustain while breathing only through your nose. If you break into open-mouth panting, you’re training too hard.

Aerobic training is driven by the breakdown of fats in the presence of oxygen. Non-endurance athletes benefit from aerobic training to improve body composition (e.g. fat loss), boost heart health, and enhance recovery between sets of resistance training.

Aerobically trained muscles develop better vascularization and greater density of mitochondria over time. These adaptations help our muscles to do more work and potentially recover more quickly.

The air bike is ideal for aerobic training, because it trains large muscle groups in the upper and lower body. Unless you enjoy the monotony of a steady-state workout, break your Zone 2 work into segments to stay motivated. This fat loss workout consists of five segments with descending calorie targets — use the readout on the bike’s display to monitor progress.

As part of a fat loss plan, repeat this workout three to five times per week, ideally after your resistance training or separated by at least six hours to avoid potential interference with recovery and performance. 

• How to Do it: Warm up, and then begin the workout pedaling with your arms and legs together. Instead of tracking time, pedal to burn 120 calories, 110 calories, 100 calories, 90 calories, and then 80 calories. The goal is to achieve “negative splits” by completing each calorie-segment slightly faster than the previous. Be sure to maintain Zone 2 intensity throughout the workout, either by using a heart rate monitor or by maintaining nose-only breathing.
• Sets and Reps: Five calorie-segments: 120 calories, 110 calories, 100 calories, 90 calories, and 80 calories.
• Rest time: Rest passively (“following” the momentum of the pedals and handles) or actively (very low-intensity pedaling) for 30 seconds after reaching each calorie target. It should be just enough time to grab a sip of water or towel off before going again.

Best Air Bike Workout Finisher

A “finisher” refers to a short metabolic conditioning workout added to the end of your primary workout. After hitting the weights, for example, hop on the air bike to empty the tank and ensure you’ve gotten the most out of your workout.

Since you’ve already trained, your levels of muscle glycogen (a form of stored and readily accessible energy) will likely be low. “Training low,” or training with low levels of glycogen, stimulates energy system adaptations. (2) With regular high intensity interval training, your muscles will build larger stores of accessible energy and better manage the metabolic byproducts of high intensity training.

Sprint Interval Training

Consider this sprint interval training (SIT) “finisher” to rev your metabolism and leave you feeling accomplished when you leave the gym. The workout allows incomplete recovery between short, high-intensity bouts of riding.

Because “fast energy” from the phosphagen system doesn’t fully replenish between bouts, anaerobic glycolysis and aerobic pathways will contribute progressively to the energy demands of the workout. (7)

Translation: You’ll train all three major energy pathways in this workout. Perform this workout at the end of one resistance training workout each week.

• How to Do it: Because your weight training will have just ended, you should still be relatively warm. Perform just two minutes of easy pedaling and then begin the workout. Pedal with all-out effort, using arms and legs, for 20 seconds, every minute on the minute (EMOM). End with two minutes of easy pedaling. 
• Sets and Reps: Perform intervals every minute on the minute for five minutes total.
• Rest time: Using the EMOM approach, work for 20 seconds and rest for the remaining 40 seconds of each minute. The rest period can be active (low-intensity pedaling) or passive (following the moving handles and pedals).

How to Warm-Up for Air Bike Workouts

A proper warm-up primes the body for movement and peak performance. Body temperature and blood flow increase, boosting metabolism and oxygen delivery to the working muscles.

Joints begin moving more freely. You might start to sweat, which helps with temperature regulation when the real work starts. Give this warm-up a try before your next air bike workout. 

Air Bike Workout Warm-Up

• Easy ride: Spend three minutes pedaling at a low level of effort.
• Trunk rotations: Stay seated and brace your feet on the pegs. Maintain an upright posture as you rotate your trunk and reach forward with one arm. Alternate arms with each rotation. Perform 20 total repetitions, 10 per side. 
• Legs-only ride: Rest your arms at your sides and ride for one minute at an “easy” effort using just your legs. 
• Arms-only ride: Place your feet on the pegs and ride for one minute at an “easy” effort using just your arms.
• Triple ramp-up: Pedal with your arms and legs together for 10 seconds at an “easy” effort. Increase to a “moderate” effort for 10 seconds. Transition to a “hard” effort for 10 seconds. Perform the entire sequence a total of three times (90 seconds).

The Most Effective Cardio Machine?

The air bike is unrelenting and versatile. You can push as hard as you’re able during interval training or you can ease off for steady-state aerobic work. Air bike workouts are great for metabolic conditioning and fat loss. They can be stand-alone conditioning or fat loss sessions, or you can tack them onto the end of a traditional workout for a sprint interval “finisher.” Once your recovery and adaptation take their course, air bike workouts set you up for better fitness and future gains.

But you’ve been warned — they can be brutal. 

References

1. Schlegel, P., Křehký, A., Hiblbauer, J., & Faltys, V. (2022). Air biking as a new way for stress testing. Movement & Sport Sciences-Science & Motricité. Published online ahead of print. doi.org/10.1051/sm/2022001.
2. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338.
3. Schlegel, P., & Křehký, A. (2020). Anaerobic Fitness Testing in Crossfit. Acta Facultatis Educationis Physicae Universitatis Comenianae, 60(2), 217–228. 
4. Robergs, R. A., et al. (2018). Lactate, not lactic acid, is produced by cellular cytosolic energy catabolism. Physiology, 33(1), 10-12.
5. Gejl, K. D., Andersson, E. P., Nielsen, J., Holmberg, H. C., & Ørtenblad, N. (2020). Effects of acute exercise and training on the sarcoplasmic reticulum Ca2+ release and uptake rates in highly trained endurance athletes. Frontiers in Physiology, 11, 810.
6. Hotfiel, T., et al. (2018). Advances in delayed-onset muscle soreness (DOMS): Part I: Pathogenesis and diagnostics. Sportverletzung· Sportschaden, 32(04), 243-250.
7. Bogdanis, G. C., Nevill, M. E., Boobis, L. H., & Lakomy, H. K. (1996). Contribution of phosphocreatine and aerobic metabolism to energy supply during repeated sprint exercise. Journal of Applied Physiology, 80(3), 876–884. 

Featured Image: Boonkung / Shutterstock

The post Try These 3 Air Bike Workouts for Conditioning, Fat Loss, and More appeared first on Breaking Muscle.

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On Sept. 24, 2022, during the 2022 United States Powerlifting Association (USPA) Raw Pro in North Kansas City, MO, Jamal Browner successfully locked out a raw 455-kilogram (1,003-pound) deadlift. The mark extends Browner’s own World Record in the 110-kilogram division by 14.4 kilograms (31.9 pounds). He is the second-ever men’s athlete to deadlift at least 1,000 pounds in a full raw powerlifting meet, after Danny Grigsby, who notched the feat in late March 2022. 

By the end of the competition, in a first-place performance, Browner’s staggering pull helped him set an all-time raw World Record total of 1,052.5 kilograms (2,320.45 pounds) in the 110-kilogram class. He surpassed Derek Thistlethwaite, who initially leaped over Browner for the record with a 1,002.4-kilogram (2,210.1-pound) total from the 2022 World Raw Powerlifting Federation (WRPF) American Pro. Browner used a sumo stance and wore just a lifting belt to help him with his deadlift accomplishment. He also used the uncomfortable but effective hook grip, sandwiching each thumb between his fingers and the barbell, for reinforced grip strength:

 

 

 

 

 

 

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A post shared by Jamal Browner (@jamal_b15)

[Related: Workout Splits Explained — How They Work and Why You Need Them]

Browner did almost further extend his record with a 467.2 kilogram (1,030-pound) third deadlift attempt but could not successfully finish the lockout. In addition to his total World Record and extension of the 110-kilogram division’s all-time deadlift figure, Browner scored personal competition bests on his back squat and bench press.

Here’s a rundown of the athlete’s complete performance from the 2022 USPA Raw Pro:

Jamal Browner (110KG) | 2022 USPA Raw Pro Top Stats

• Squat — 370 kilograms (815.8 pounds) | Personal Competition Best
• Bench Press — 227.5 kilograms (501.6 pounds) | Personal Competition Best
• Deadlift — 455 kilograms (1,003 pounds) | All-Time Raw World Record 
• Total — 1,052.5 kilograms (2,320.45 pounds) | All-Time Raw World Record

His World Records aside, Browner has been in pursuit of the 1,000-pound deadlift in a sanctioned meet for some time. The powerlifter has captured pulls of at least 1,000 pounds in past training sessions, but he never managed the achievement in an official competitive capacity. That is until now. 

Here’s an overview of some of Browner’s noteworthy career results: 

Jamal Browner | Notable Career Results

• 2017 North American Powerlifting Federation (NAPF) Arnold A7 Bar Grip Raw Pro Challenge (Juniors/Open/Raw) — First place
• 2018 USPA North American Championships (Open/Raw) — First place
• 2020 WRPF Hybrid Showdown II (Open/Raw) — First place
• 2021 WRPF Hybrid Showdown III (Open/Raw) —  First place
• 2021 WRPF The Bucked Up Showdown (Open/Raw) — First place
• 2022 USPA Hybrid Showdown 4 (Open/Raw) — First place
• 2022 USPA Raw Pro (Open/Raw) — First place 

In a Sept. 27, 2022, video on his YouTube channel that appeared to be recorded during the 2022 USPA Raw Pro, Browner reflected on his overall performance. 

“I beat the old [110-kilogram weight class] record by over 40 kilograms, so it should be out of reach for now,” said a beaming Browner. “My deadlift held up, my hands are good, no rips, no tears. I’m happy. I still want more, but I’m happy. I’m content. For now.”

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Browner hasn’t announced plans for his next competition at the time of this writing but did note that he would be “back to work” soon in his latest video. Whatever one of powerlifting’s superstars has in store next, it’s likely to be another eye-opening performance. 

Featured image: @jamal_b15 on Instagram

The post Jamal Browner (110KG) Breaks World Record Total, Logs Deadlift Over 1,000 Pounds at 2022 USPA Raw Pro appeared first on Breaking Muscle.

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On Sept. 24, 2022, during the latest edition of the United States Powerlifting Association (USPA) Raw Pro, Sullivan captured a 385-kilogram (848.8-pound) raw back squat. It is a new World Record in the 100-kilogram weight class, surpassing his previous own record mark by 5 kilograms. Sullivan scored that past figure of 380 kilograms (837.7 pounds) at the 2021 World Raw Powerlifting Federation (WRPF) The Bucked Up Showdown.

The 2022 USPA Raw Pro in North Kansas City, MO, was Sullivan’s first meet since that WRPF competition. The athlete wore a lifting belt, knee sleeves, and wrist wraps for his squat record. 

 

 

 

 

 

 

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A post shared by Joe Sullivan (@joesullivan_aod)

[Related: Back Squat Vs. Front Squat: Which, When, and Why]

In his overall performance, Sullivan also logged a bench press of 237.2 kilograms (523 pounds) and a deadlift of 274.9 kilograms (606 pounds). However, according to a recap on his Instagram, Sullivan wrote that he broke technical rules on his bench press, and it didn’t count.

As a result, he intentionally scratched on a third deadlift attempt and left more on the table with his top pull once the overall total (goal undisclosed) he wanted was out of reach because of his bench press misstep. (Note: Full outlined results for the 2022 USPA Raw Pro are not available at the time of this article’s publication.)

“I felt electrical after my opener and knew I would not be missing whatever I loaded on the bar that day,” Sullivan wrote. “You can see that in the celebration of my second attempt.”

In an Instagram post from the aftermath of the contest, Sullivan appeared to be appreciative of his new staggering squat record and the support he received from loved ones along the way. 

“What a day it was yesterday [Sept. 24, 2022],” Sullivan wrote. “I didn’t know I could feel that much love and support, but [expletive], was it more and more as the day went on. With all of that love, power, and support for not only me but the work I’ve put in, how could I possibly fail? As soon as I touched a bar in the warm-up room, I knew I was not missing today.”

 

 

 

 

 

 

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A post shared by M R N • t o g r a p h y (@mrntography)

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Should Sullivan add 20 kilograms (44 pounds) to his squat in the coming weeks and months, he’d become the first 100-kilogram athlete to squat 400 kilograms (881.8 pounds) raw. If the athlete continues this potential new precedent of competing in a sanctioned contest roughly once a year, he may well come close to that lofty achievement sometime next year. 

Featured image: @joesullivan_aod on Instagram

The post Powerlifter Joe Sullivan (100KG) Squats 848 Pounds to Break All-Time World Record at 2022 USPA Raw Pro appeared first on Breaking Muscle.

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You’ve probably seen a BOSU exercise ball at the gym. It’s that piece of equipment hanging out by the free weights that looks like half of an inflated beach ball about two feet in diameter attached to a flat disc. You know the one. But do you know what to do with it? Have you ever incorporated a BOSU ball into your workout?

The BOSU ball is actually one of the more versatile items in the gym. This one apparatus can train the upper body, lower body, core, balance and stability, and it even provides a great cardio option if you know how to use it to get your heart rate up. When you’re traveling, if all the meager hotel gym has is a BOSU ball and a mat, it’s easy to devise a total body workout that will have you sweating.

Get started with this list of 12 simple exercises you can do with just a BOSU ball and your body weight, plus variations to make them easier or more challenging according to your fitness level. As always, check with your physician if you have concerns about starting a new exercise program. Folks who struggle with their balance may want to ask a trainer or coach to help get them started.

12 BOSU Ball Exercises

These are roughly broken down into core exercises, upper body exercises, lower body exercises, and “cardio.” The beauty of the BOSU ball, though, is that every exercise is really a full-body exercise. The BOSU’s instability (I believe “wobbliness” is the technical term) means that muscles throughout your body are called upon to stabilize and help you hold each position. Make sure to keep your core contracted throughout each of these exercises.

Each exercise has a suggested time or rep range that constitutes one set. Adjust these to your capabilities. Options for using these exercises to create a whole body workout are in the next section.

Note: “Platform side down” means the flat side of the BOSU is on the ground, dome (ball) facing up. “Platform side up” means the dome side is down, flat side facing up. The BOSU is obviously more stable when the platform is on the ground, making exercises easier. Be advised that the BOSU ball has a weight limit of 300 to 350 pounds (136 to 159 kg), depending on the model.

Core exercises

BOSU BALL PLANK

Place the BOSU platform side down. Put your elbows on top of the ball at approximately shoulder width. Keep your shoulders directly over elbows as you walk your feet back until you are in a plank position with core contracted. Hold for 30 to 60 seconds.

Variations: If this is too difficult, place your knees on the ground. Place your hands on the ball instead of elbows. To make it harder, alternate lifting one foot at a time off the ground. For an advanced version, turn the BOSU over so its platform side up. (See push-up section below for position.)

BOSU BALL SIDE PLANK

Place the BOSU platform side down. Place your right elbow on the ball and walk your feet out so you are in a side plank position with left foot stacked on top of right. Left hand can be on your hip or extended towards the ceiling. Hold this position for 30 to 60 seconds. Repeat on the other side.

Variations: Dip your bottom hip toward the ground and return to plank position. Keep doing this for the duration of the set. To make this easier, bend your bottom leg and rest your bottom knee on the ground.

BOSU BALL V-SITS

Place the BOSU platform side down. Sit on top of the ball with your hands slightly behind your hips. Bring your knees to your chest. Keep your feet together as you extend your legs out in front of you, then bring your knees back into your chest. Repeat for 30 to 60 seconds.

Variation: Really challenge your balance and core by reaching your arms straight out in front of you instead of using them for support.

Upper body exercises

BOSU BALL PUSH-UP

The push-up is one of the Primal Essential Movements, along with the plank. Place the BOSU platform side up. Start in a plank position with hands flat or gripping the edges of the platform. Lower your chest toward the platform using control to try to keep the BOSU from wobbling too much (it will wobble a little no matter what you do). Aim for 8 to 20 reps.

Variations: For an easier version, place your knees on the ground. To make it harder, alternate lifting one foot at a time off the ground. Place your toes on the BOSU and your hands on the ground instead.

BOSU BALL STAGGERED PUSH-UP

Place the BOSU platform side down. Place one hand in the middle of the ball and the other hand on the ground so they are slightly wider than shoulder width. Assume the plank position and lower your body towards the ground as in a traditional push-up. Aim for 8 to 20 reps.

Variations: Drop your knees to the ground to make it easier. This is already a very challenging exercise, but you can dial it up even more by alternating hands every time. Start with your right hand on the ball and left hand on the ground. Do one push-up. Then bring your left hand onto the ball and walk your right hand down to the ground. Adjust your feet as necessary, then do another push-up. Continue to walk your hands back and forth over the ball, alternating push-ups on each side.

BOSU BALL QUADRUPED HOVER

Place the BOSU platform side up. Kneel in front of the BOSU with your feet flexed so you are resting on your toes instead of the tops of your feet. Grasp the edges of the platform with your hands so you are in something like an all-fours position. Lift your knees off the ground, making sure to keep shoulders over wrists. Hover for 30 to 60 seconds.

Variation: Lift one foot at a time an inch or two off the ground and hold it for a few seconds before switching sides.

Lower body exercises

BOSU BALL SPLIT-LEG LUNGE

Place the BOSU platform side down. Stand about 12 inches in front of the BOSU. Reach back with your left foot and place the toes in the middle of the BOSU ball. Keep most of the weight in your front (right) foot. Adjust your stance so you are in a comfortable position to lunge, then bend your knees and lower down until your right thigh is parallel to the ground, keeping your right knee tracking over your toes. Stand back up. Do 15 to 20 lunges on the right leg, then switch sides and repeat.

Variation: Stand facing toward the BOSU. Place your front foot in the center of the BOSU ball and keep your back foot on the ground instead. Lower and stand slowly and with control because this version is considerably less stable.

BOSU BALL SIDE LUNGE

Place the BOSU platform side down. Stand about 18 inches to the side of the BOSU. Step on the ball with the foot closest to the BOSU, landing your foot in the center of the ball. Keep your standing leg mostly straight and lunge toward the foot that is on the BOSU ball, tracking your knees over toes. Push up to return to standing. Do 15 to 20 squats on one side, then switch sides and repeat.

Variation: Lunge toward the foot that is standing on the ground instead. Turn this into a squat by bending both legs and sitting down toward the ground instead of lunging to the side.

BOSU BALL GLUTE BRIDGE

Place the BOSU platform side down. Lay on your back with knees bent, feet resting in the center of the ball, and hips close to the BOSU. Press into your heels to lift your hips until your torso and thighs form a straight line. Lower your hips back down to the ground with control. Do 15 to 20 reps.

Variations: To make this easier, lie with your upper back on the BOSU ball and your feet flat on the ground with knees bent. To make this harder, try single-leg bridges. Lift one foot off the ball and straighten that leg. Do 15 to 20 reps on the first side, then switch feet and repeat. Expect to feel it in your hamstrings the next day! Keep your arms straight by your sides, hands palm down for stability as shown. Or, for more of a challenge, raise your arms straight toward the ceiling.

Cardio exercises

BOSU BALL MOUNTAIN CLIMBERS

Place the BOSU platform side up. Hold on to the edges of the platform and assume a plank position as if doing a push-up. Bring one knee toward your chest, then return it to starting position. Do the same with the other knee. Go back and forth for 30 to 60 seconds. Speed it up to increase the intensity.

Variation: Instead of driving your knees straight forward towards your chest, bring them across your body towards the opposite shoulder. This will target the obliques more.

BOSU BALL SIDE-TO-SIDE HOP OVER

Place the BOSU platform side down. Stand about 12 inches to the side of the BOSU with your right foot in the middle of the ball, knees slightly bent. Push into the right foot to travel, or “hop,” over the ball. You will end up standing on the opposite side of the BOSU with your left foot on top. Alternate back and forth for 30 to 60 seconds. Go slower or faster to vary the intensity.

Variation: For an easier version of this exercise, stand with the BOSU in front of you and alternate tapping your right foot then your left foot on the BOSU.

BOSU BALL BURPEE

Everyone’s favorite exercise! Place the BOSU platform side up. Start in the push-up position holding on to the sides of the platform. Step or jump your feet close to your hands. Stand up and do a shoulder press to lift the BOSU over your head. Reverse the motion and step or hop your feet back to plank position. That’s one rep. Keep going for 30 to 60 seconds.

Variation: Take out the shoulder press and just do a traditional burpee where you let go of the BOSU as you stand up and jump straight up in the air. Bend forward, grab the edges of the platform, and step or hop your feet back to plank position.

BOSU Ball Workouts

Always start with a warmup of at least five to ten minutes of easy movement—walking briskly or using a stationary bike, elliptical, or stair climber, for example—to elevate your body temperature and wake up the muscles and joints, so to speak. Follow this with some dynamic stretching movements such as hip circles, arm circles, easy lunges, and pulling your knees toward your chest.

Once you’re warmed up and ready to go, there are numerous ways you could formulate a workout out of the 12 exercises above. Here are three ideas:

Full-body BOSU workout:

• Pick one core, one upper body, one lower body, and one cardio exercise from the lists above.
• Do one set of each exercise, doing the four exercises back to back. That’s one circuit.
• Rest for a minute or two, then repeat.
• Do a fixed number of circuits (four to six is a good target), or do as many circuits as you can in 20 or 30 minutes.

Full-body BOSU ladder:

Pick one core, one upper body, one lower body, and one cardio exercise from the lists above. Do each of the four exercises back to back for 60 seconds each. Then do them again in the same order for 50 seconds each, then 40 seconds each, 30 seconds, 20 seconds, and 10 seconds.

That’s your descending ladder. This is higher-intensity than the full-body workout above because you are going non-stop for about 15 minutes, but you can also rest for 30 seconds to a minute between circuits (or “rungs”) if you need.

If you want even more work, do ascending and descending ladders. Start by doing each exercise back to back for 10 seconds each, then 20 seconds, then 30 seconds, and so on up to 60 seconds, then work your way back down.

Tabata-style workout:

Choose any of the exercise above. Do the movement for 20 seconds, then rest for 10 seconds. Repeat this pattern—20 seconds work, 10 seconds rest—eight times for a total of four minutes. That’s it!

What do you think, folks? Do you use a BOSU ball in your workouts already? What’s your favorite way to use it?

The post How to Work Out with a BOSU Exercise Ball appeared first on Mark’s Daily Apple.

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Looking for a warm and cozy meal? Our beef stew is the perfect meal to cook for a dinner spent inside. Filled with plenty of vegetables, such as radishes and carrots this stew can be cooked on the stovetop or in the oven for ease. Not only is this Keto Beef Stew great on its own, you can easily top it on cauliflower rice or mash.

How to make keto beef stew

In a bowl, toss the stew meat with garlic, black pepper and salt. In a dutch oven or heavy oven-safe pot, heat a tablespoon of oil on your stovetop over medium-high heat. Once hot, add some of the stew meat to the pot in a single layer – don’t overcrowd the pan! Sear the meat on each side for 4-5 minutes, then remove the meat with tongs and set them aside. Add half of a tablespoon of oil and let it heat up, then repeat with the remaining stew meat until all of it is seared and browned on the outside. Set the meat aside but leave any oil or juices in the pot.

Place the pot back over medium heat. Add the onion, carrot, celery and radish to the pot. Cook for 2-3 minutes, stirring occasionally, until the veggies just start to soften. Add the meat back to the pot along with the broth and fresh herbs and stir to combine.

Cooking keto beef stew on stovetop

To cook on the stovetop, bring the mixture to a boil, then reduce to a simmer and cover the pot. Check after an hour and give the stew a stir, then replace the lid and cook for an additional 1.5-2 hours, or until the meat is tender. You may need to add a little more broth when cooking on the stovetop.

Cooking keto beef stew in the oven

To cook in the oven, place a lid on the pot and place it in the oven for 350 degrees for about 3 hours, giving a stir at about the 1.5-2 hour mark. Continue baking in the oven until the meat is tender.

Uncover the pot and season with salt and pepper to taste, and add more fresh herbs if you’d like. Top with fresh parsley and serve over cauliflower rice or mash or on its own.

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Keto Beef Stew

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• 
  Author: Priscilla Chamessian
• 
  Total Time: 3.75 hours
• 
  Yield: 6

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Description

Looking for a warm and cozy meal? Our beef stew is the perfect meal to cook for a dinner spent inside. Filled with plenty of vegetables, such as radishes and carrots this stew can be cooked on the stovetop or the oven for ease.

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Ingredients

2 Tbsp Primal Kitchen Avocado or Olive Oil

2 lbs beef stew meat, cut into ~1.5 inch pieces (we used chuck roast)

1 tsp garlic powder

1 tsp black pepper

3/4 tsp salt

2 cups chopped celery (about 3–4 stalks)

1.5 cups chopped radishes

¾ cup chopped red onion

¾ cup chopped carrot

2 teaspoons fresh thyme leaves

1 tsp minced fresh rosemary

1.5 cups beef broth (we used low sodium)

Chopped parsley

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Instructions

1. In a bowl, toss the stew meat with garlic, black pepper and salt.
2. In a dutch oven or heavy oven-safe pot, heat a tablespoon of oil on your stovetop over medium-high heat. Once hot, add some of the stew meat to the pot in a single layer – don’t overcrowd the pan! Sear the meat on each side for 4-5 minutes, then remove the meat with tongs and set them aside. Add half of a tablespoon of oil and let it heat up, then repeat with the remaining stew meat until all of it is seared and browned on the outside. Set the meat aside but leave any oil  or juices in the pot.
3. Place the pot back over medium heat. Add the onion, carrot, celery and radish to the pot. Cook for 2-3 minutes, stirring occasionally, until the veggies just start to soften. Add the meat back to the pot along with the broth and fresh herbs and stir to combine. 
4. Continue cooking on the stovetop by bringing the mixture to a boil. Then reduce to a simmer and cover the pot. Check after an hour and give the stew a stir, then replace the lid and cook for an additional 1.5-2 hours, or until the meat is tender. You may need to add a little more broth when cooking on the stovetop.
5. Uncover the pot and season with salt and pepper to taste, and add more fresh herbs if you’d like. Top with fresh parsley and serve over cauliflower rice or mash or on its own.

Notes

After Step 3 you can also cook this stew in the oven. Simply place a lid on the pot and place it in the oven for 350 degrees for about 3 hours, giving a stir at about the 1.5-2 hour mark. Continue baking in the oven until the meat is tender. 

• Prep Time: 15 minutes
• Cook Time: ~3.5 hours

Nutrition

• Serving Size: 1/6 of stew
• Calories: 453.2
• Sugar: 3.3g
• Sodium: 376.3mg
• Fat: 27.5g
• Saturated Fat: 9.1g
• Trans Fat: 1g
• Carbohydrates: 7.67g
• Fiber: 2.37g
• Protein: 42g
• Cholesterol: 119.4mg
• Net Carbs: 5.4g

Keywords: Keto Beef Stew

The post Keto Beef Stew appeared first on Mark’s Daily Apple.

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The 2022 Arnold Classic (AC) UK took place on Sept. 24-25 in Birmingham, England. With the 2022 Olympia inching ever closer, this edition of the International Federation of Bodybuilding and Fitness (IFBB) Pro League contest held a lot of significant weight as another step in the qualification process.

The 2022 AC UK featured nine divisions, with Chinedu Andrew Obiekea (aka “Andrew Jacked”) winning the Men’s Open category as one of the headliners. The 2022 AC UK is a Tier 2 competition under the IFBB’s official standards. That means the second through fifth place finishers earned points ranging from eight to five in the Olympia season standings. If they hadn’t already, the winners of the respective divisions earned automatic berths to the Olympia stage in Las Vegas, NV, on Dec. 16-18, 2022. 

2022 Arnold Classic UK Winners

• Men’s Open: Andrew Jacked (aka Chinedu Andrew Obiekea)
• 212 Bodybuilding: Naser Mohamed
• Classic Physique: Michael Daboul
• Men’s Physique: Ali Bilal
• Wheelchair: Gabriele Andriulli
• Women’s Physique: Anne-Lorraine Mohn
• Fitness: Terra Plum
• Figure: Lola Montez
• Bikini: Ashley Kaltwasser

 

 

 

 

 

 

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The final point standings for the 2022 Olympia will be locked into place on Nov. 20, 2022. Those athletes who wish to compete in the Olympia but haven’t won an IFBB Pro League contest by then will have to be in the top three of their respective divisions by that time. 

Here’s a short rundown of the results from the Men’s Open category at the 2022 Arnold Classic UK:

Men’s Open

1. Andrew Jacked
2. Patrick Johnson
3. James Hollingshead
4. Martin Fitzwater
5. Marc Hector
6. Jamie Christian-Johal
7. Vlad Alfred Chiriac
8. Maxx Charles
9. Kuba Cielen
10. Rob Cannon

After a sparkling Pro League debut with a win at the 2022 Texas Pro in August, Jacked followed that performance by winning the 2022 AC UK, which was in its sophomore year as a promotion. Should he not compete again until December in Las Vegas, these two results could help carry the ascending Jacked and his impressive mass to a sterling debut on the Olympia stage. 

Here’s an overview of the results from the other divisions at the 2022 Arnold Classic UK:

212 Division

1. Naser Mohamed
2. Radoslav Angelov
3. Ahmed Wardany
4. Peter Molnar
5. David Henry
6. Dean White
7. Jose Maria Mete Bueriberi
8. Pasquale D’Angelo
9. Samir Troudi
10. Jamal Changezi

Classic Physique

1. Michael Daboul
2. Christian Zagarella
3. Wesley Vissers
4. Craig Morton
5. Shane Cullen
6. Kiraly Laszlo
7. Adeyemi Adefioye
8. Marco Ruz
9. Niall Darwin

 

 

 

 

 

 

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Men’s Physique 

1. Ali Bilal
2. Jeffrey Darko
3. Emile Walker
4. Balint Nemeth
5. Elton Mota
6. Omar Suleiman
7. Youcef Djoudi
8. Andrea Miggiano
9. Tyler Smith
10. Ashley Edelman

Wheelchair 

1. Gabriele Andriulli
2. Antoni Khadraoui
3. Karol Milewski
4. Nick Hewitt

Here’s a rundown of the Women’s divisions at the 2022 Arnold Classic UK. 

Bikini

1. Ashley Kaltwasser
2. Ivanna Escandar
3. Jourdanne Lee
4. Eli Fernandez
5. Stine Hansen
6. Nittaya Kongthun
7. Francesca Stoico
8. Allison Testu
9. Patricia Lloyd
10. Ottavia Mazza

According to NPC News Online, Ashley Kaltwasser’s victory in the Bikini category at the 2022 AC UK continues a recent spate of stellar results. In 10 contests in 2022, Kaltwasser has won on six occasions and otherwise qualified for the podium in every instance. She is also a three-time Bikini Olympia winner (2013-2015) who has proven that she can still perform at the top level.

 

 

 

 

 

 

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Figure

1. Lola Montez
2. Gabriela Linhartova
3. Paula Ranta
4. Jennifer Zeinart
5. Megan Sylvester Cielen
6. Stella Miliani
7. Scarlet Hollands
8. Corrie Morales
9. Veronica Gallego
10. Arya Bahar

Fitness

1. Terra Plum
2. Michelle Fredua-Mensah
3. Kamara Graham
4. Jasmine Abercrombie
5. Corinne Elizabeth Bean

Women’s Physique

1. Anne-Lorraine Mohn
2. Barbara Menage
3. Julia Glazycheva
4. Sophie Leo
5. Tanya Chartrand
6. Jeanette Johansson
7. Jodi Lyons
8. Alida Opre
9. Ilaria Armeni
10. Modesta Halby

 

 

 

 

 

 

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For some of these competitors still looking to stake a claim on a place in the Olympia, there will be a short turnaround from the 2022 AC UK. The 2022 Ben Weider Pro is next on the IFBB contest calendar. The IFBB Tier 4 competition will take place in France from Sept. 30 to Oct. 1, 2022. 

Featured image: @arnoldsportsuk on Instagram

The post 2022 Arnold Classic UK Results — Andrew Jacked Wins Men’s Open, Ashley Kaltwasser Takes Bikini appeared first on Breaking Muscle.

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Mitchell Hooper is the champion of the 2022 Arnold Strongman Classic (ASC) UK. During the contest on Sept 23-24, 2022, the Canadian strongman successfully captured the first major pro title of his strength career. Hooper is the only second-ever winner of the competition. Evan Singleton won the inaugural edition in 2021. 

Joining Hooper on the podium in Birmingham, England, were former 2020 World’s Strongest Man (WSM) Oleksii Novikov and Rauno Heinla in second and third place, respectively. It is Novikov’s 16th finish in the top three in 18 contests since September 2020. Meanwhile, Heinla takes home a top-three result for the first time since the 2022 Força Bruta in February. 

Here are the final standings from this year’s Arnold Strongman Classic UK:

2022 Arnold Strongman Classic UK Results

1. Mitchell Hooper— 79.5 points 
2. Oleksii Novikov — 71 points
3. Rauno Heinla — 61.5 points
4. Pa O’Dwyer — 55 points
5. Gavin Bilton — 47 points
6. Paul Smith — 44.5 points
7. Konstantine Janashia — 43 points
8. Kim Ujarak — 37 points
9. Ryan Bennett — 36.5 points
10. Žydrūnas Savickas— 33.5 points
11. Louis Jack — 33.5 points
12. Ervin Toots — 31.5 points
13. Ben Williams — 27 points
14. Zake Muluzi — 23.5 points

 

 

 

 

 

 

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[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Event Breakdown

Here’s a succinct event-by-event breakdown of the 2022 Arnold Strongman Classic UK.

Deadlift

The deadlift for this contest was for reps. The athletes had to pull 370 kilograms (815 pounds) as many times as possible within 75 seconds. The newly-crowned 2022 World Deadlift Champion, Heinla, won this event by locking out a successful eight reps. Hooper (six reps) and Novikov (five reps) followed behind their Estonian peer. 

1. Rauno Heinla — Eight reps
2. Mitchell Hooper — Six reps
3. Oleksii Novikov — Five reps
4. Kim Ujarak — Four reps
5. Pa O’Dwyer — Four reps
6. Gavin Bilton — Four reps
7. Ben Williams — Three reps
8. Paul Smith — Three reps
9. Konstantine Janashia — Three reps
10. Ryan Bennett — Two reps
11. Louis Jack — One rep
12. Žydrūnas Savickas — One rep
13. Ervin Toots — One rep
14. Zake Muluzi — One rep

Bag Over Bar

During this event, the respective competitors had to toss five bags with weights ranging from 20 to 28 kilograms (44 to 61.7 pounds) over a bar with a height of four meters (13.1 feet). The athlete with the fastest time for their throws would come out on top. 

A resounding performance from Gavin Bilton, where he tossed all five bags in just over 17 seconds, gave him the Bag Over Bar victory. Hooper (five bags in 18.15 seconds) and Novikov (five bags in 18.35 seconds) followed just behind again. 

1. Gavin Bilton — Five in 17.21 seconds
2. Mitchell Hooper — Five in 18.15 seconds
3. Oleksii Novikov — Five in 18.35 seconds
4. Rauno Heinla — Five in 18.38 seconds
5. Pa O’Dwyer — Five in 18.79 seconds
6. Konstantine Janashia — Five in 19.27 seconds
7. Kim Ujarak — Five in 19.76 seconds
8. Ervin Toots — Five in 21.47 seconds
9. Louis Jack — Five in 24.78 seconds
10. Ryan Bennett — Five in 26.53 seconds
11. Zake Muluzi — Five in 47.84 seconds
12. Paul Smith — Five in 33.81 seconds
13. Žydrūnas Savickas — Five in 37.90 seconds
14. Ben Williams — Five in 47.84 seconds

 

 

 

 

 

 

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Arnold Stone Carry

The Arnold Stone Carry tasked the athletes with picking up and carrying two unevenly weighted stones of 136 kilograms (300 pounds) and 164 kilograms (361.5 pounds) for 15 meters (49.2 feet). Whoever had the farthest distance and fastest time (in the event of a distance tie) would win. 

Hooper logged his first event win of the 2022 ASC UK by taking his stones down the course in 34.01 seconds. Notably, Hooper was the only competitor to cover the entire distance with his carry. 

1. Mitchell Hooper — 34.02 seconds
2. Žydrūnas Savickas — 14.14 meters
3. Zake Muluzi — 10.77 meters
4. Rauno Heinla — 6.19 meters
5. Oleksii Novikov — 5.32 meters
6. Pa O’Dwyer — 5.10 meters
7. Ervin Toots — 4.98 meters
8. Ryan Bennett — 4.88 meters
9. Gavin Bilton — 4.81 meters
10. Paul Smith — 4.45 meters
11. Konstantine Janashia — 4.27 meters
12. Louis Jack — 3.68 meters
13. Kim Ujarak — 3.2 meters
14. Ben Williams — 1.90 meters

Super Yoke

A strongman staple, the competitors at the 2022 ASC UK carried a 500-kilogram (1,102-pound) yoke 10 meters (32.8 feet) as fast as possible. Hooper won a second straight event, blitzing this segment by taking his yoke the full length in 5.70 seconds. Novikov (8.42 seconds) and Paul Smith (11.09 seconds) tailed behind Hooper. 

1. Mitchell Hooper — 5.70 seconds
2. Oleksii Novikov — 8.42 seconds
3. Paul Smith — 11.09 seconds
4. Konstantine Janashia — 12.50 seconds
5. Žydrūnas Savickas — 14.01 second
6. Rauno Heinla — 14.82 seconds
7. Ryan Bennett — 18.84 seconds
8. Pa O’Dwyer — 21.84 seconds
9. Ben Williams — 22.29 seconds
10. Gavin Bilton — 25.26 seconds
11. Zake Muluzi — 32.07 seconds
12. Louis Jack — 34.58 seconds
13. Ervin Toots — 46.91 seconds
14. Kim Ujarak — 3.85 meters

 

 

 

 

 

 

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Dumbbell Press

This competition’s dumbbell press was for reps. The eventual victor would be the athlete who could lock out the most reps with a 100-kilogram (220-pound) dumbbell. The event seemed to play right into Novikov’s hands, who finished an impressive eight reps for the win. Though, Hooper and Smith (seven each) nipped on Novikov’s heels with quality performances. 

1. Oleksii Novikov — Eight reps
2. Mitchell Hooper — Seven reps 
3. Paul Smith — Seven reps 
4. Pa O’Dwyer — Six reps
5. Ben Williams — Five reps
6. Gavin Bilton — Four reps
7. Rauno Heinla — Three reps
8. Ryan Bennett — Three reps
9. Kim Ujarak — Two reps
10. Ervin Toots — Two reps
11. Louis Jack — Two reps
12. Konstantine Janashia — Zero reps
13. Žydrūnas Savickas — Zero reps
14. Zake Muluzi — Zero reps

Atlas Stones

Is it even a pro strongman contest if it doesn’t close with Atlas Stones? The five stones weighed from 120 to 200 kilograms (264.5 to 440 pounds). The winner is whoever can lift each stone to its podium the quickest. 

Louis Jack won the event when he lifted all five stones in 23.91 seconds. However, a second-place result for Hooper (five stones in 25.74 seconds) was enough to cement his overall victory as the 2022 ASC UK. 

1. Louis Jack — 23.91 seconds
2. Mitchell Hooper — 25.74 seconds
3. Konstantine Janashia — 29.71 seconds
4. Kim Ujurak — 31.38 seconds
5. Oleksii Novikov — 31.98 seconds
6. Rauno Heinla — Four in 19.21 seconds
7. Pa O’Dwyer — Four in 19.85 seconds
8. Ervin Toots — Four in 21.02 seconds
9. Žydrūnas Savickas — Four in 21.34 seconds
10. Paul Smith — Four in 22.4 seconds
11. Ryan Bennett — Four in 32.09 seconds
12. Gavin Bilton — Four in 34.09 seconds
13. Ben Williams — Three in 14.15 seconds
14. Zake Muluzi – Three in 16.59 seconds

 

 

 

 

 

 

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In a post on his Instagram, Hooper wrote that winning his first professional title “will take a minute to sink in.” However, as a young and ascending star, Hooper won’t have too much time to reflect on this victory.

Hooper and many of the competitors from this contest will square off in the upcoming 2022 Rogue Invitational on Oct. 28-30 at the Dell Diamond Stadium in Austin, TX.

Featured image: @mitchellhooper on Instagram

The post 2022 Arnold Strongman Classic UK Results — Mitchell Hooper Gets His Flowers appeared first on Breaking Muscle.

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It’s time for a quick lesson in physics. Don’t be scared; the training talk will begin soon. The definition of Work is “Force x Distance.” This is one of the most important concepts to understand when you’re a tall lifter in the gym.

Your arms and legs travel through a longer range of motion in most movements compared to people with shorter limbs. This added distance creates more work performed per rep compared to the same weight being moved by shorter lifters.

When it comes to multi-joint (compound) exercises like the squat, deadlift, and row, a longer range of motion can also mean extra loading on vital joints like the knees, hips, or vertebrae (particularly of the low back).

It’s vital to choose movements that will play to your anatomical strengths in the weight room, rather than invite excessive risk. Below are five of the smartest strength- and muscle-building exercises for tall bodies with long limbs.

Best Exercises for Tall Guys

• Front Squat
• Trap Bar Deadlift
• Pin Press
• Neutral-Grip Pull-Up
• French Press

Front Squat

For most lifters with longer legs, the front squat will reign superior over back squats and other barbell squat variations. Having the bar on the front of the body affects the center of mass.

If the barbell was to leave a trail, the bar should remain within a lifter’s footprint through all phases of the squat, traveling in a mostly straight line from top to bottom. When a lifter lacks mobility, their body mechanics and technique compensate to keep the bar along this general path, even if it means getting into inefficient positions.

The front squat allows your spine to stay much more upright compared to back squats, which can force a long-legged lifter into a forward-leaning position to keep the weight over the mid-foot. Not only is that position uncomfortable, it can be dangerous.

Front squats require you to stay upright and sit back “against” the load, rather than being pushed forward “with” the load in a back squat. This difference allows a tall lifter to finally access a full range of motion without breaking their back to do it. 

How to Do the Front Squat

• Set a barbell in the rack just below shoulder-height. Step under the bar and place it near your collarbones with your hands outside each shoulder.
• Use a clean-grip or rack position to keep your elbows up and create a proper “shelf” for the bar to sit on. If it’s uncomfortable on your joints, chances are you’ve got mobility restrictions at the wrist, shoulder, or thoracic spine that need addressing.

• Find a squat stance that allows you to achieve your deepest, pain-free squat. This will require testing several foot placements and performing (unweighted) squats to find your individual best stance, based on your hip anatomy.
• Stand up and take a small step backward to unrack the bar. Squat down, beginning with a slight emphasis on knee-bending rather than “sitting back.” This will promote a vertical torso.
• Your knees should track in the same direction as your toes, angled slightly outward. They shouldn’t cave in or bow out excessively.
• Aim to achieve thighs-below-parallel depth before standing upright.

Trap Bar Deadlift

Long arms can be helpful for deadlifting since they minimize the total distance the bar has to travel, but this “benefit” is negated when coupled with an above-average leg length or total height.

A standard deadlift begins with the barbell over the shoelaces and requires moving the weight in a straight vertical path. However, for the tall crowd, the bar’s starting position blocks your lengthy shins from traveling forward and you’re forced to hike your hips higher, which puts your torso nearly parallel to the ground — a high-risk pulling position.

Simply put, physics (the tall lifter’s frenemy) has determined that a tall lifter will have to “bend over” more than a short lifter to maintain a direct pulling path. This deeper hinge position (horizontal torso) means your lower back is enduring more work on every rep of every set, which could spell danger over time.

That’s why the trap bar is a gold-standard choice for taller lifters looking to spare their spine while lifting heavy for strength or size — all the same benefits with less risk. The stress is less focused on your core and lower back and more evenly dispersed across your total body.

The trap bar also provides a neutral-grip (palms facing your body) with high or low handle options to individualize the range of motion, compared to an internally rotated (palms down) grip in front of the body at one fixed height.

The “openness” of the trap bar also gives you the ability to individualize your shin, hip, and torso angles more effectively than a barbell. Your knees can travel forward and you can sit lower while keeping your chest higher.

How to Do the Trap Bar Deadlift

• Step into the trap bar and set your feet a comfortable distance apart. Something closer to your basic squat stance will likely be ideal.
• Squeeze your chest up high and stick your butt toward the wall behind you. This will lengthen your spine and promote good starting posture.
• Pinch your shoulder blades together and squeeze your armpits down to engage your upper back.
• Use your whole head, not just your eyes, to look at a spot on the floor about two meters (six feet) in front of your toes.
• Drive your feet into the floor, squeeze your glutes and quads, and stand fully upright.
• Lower the weight to the floor with control. Don’t let the weight free fall to the ground. You should end in basically the same starting position.

Benefits of the Trap Bar Deadlift

• The muscles of the posterior chain (glutes, hamstrings, lower back, and even upper back) do the majority of the work.
• Because the trap bar allows for a deeper seated position and taller torso, your spine is spared from excessive loading.
• Your quadriceps contribute more to the trap bar deadlift than a barbell deadlift.
• Most people can move heavier loads, more safely, with a trap bar than a barbell.

Pin Press

The shoulder joint is arguably the most delicate joint in the entire body, and tall lifters with long arms put this crucial joint through a very long range of motion during upper body pressing exercises.

That’s why classic bench press variations using a full range of motion can work against a lifter’s shoulder joints, despite providing muscular benefits for the chest and triceps.

The pin press is a specific bench press variation, so the general horizontal pressing movement is the same. The slightly shortened range of motion avoids putting your shoulder joint into an extreme stretch, which is the most precarious position for this important joint. (1) If you have access to a Swiss bar (sometimes known as a football bar), the neutral-grip will further reduce joint stress.

The pin press is great for keeping your shoulders much healthier. This specific movement is also a fantastic choice for building brute strength using pure muscle contraction with zero momentum. (2)(3)

The pin press is an efficient tool for tall lifters who want to bench with a ton of volume and plenty of weight with far less risk.

How to Do the Pin Press

• Position a flat bench in a power rack and set the safety pins three to six inches above your chest-level when lying down. Load the bar while it’s on the safety pins, not in the usual J-hooks.
• Slide along the bench and set up with the bar roughly over your mid-chest. Grab the bar with a palms-down grip generally outside of shoulder-width. Adjust, if needed, to feel comfortable.
• Keep your feet flat and positioned under your knees to create a tucked, arched position.
• Pull your shoulders back to raise your rib cage and engage your upper back muscles for stability.
• Breathe in, stay tight from your shoulders to your grip to your feet, and press the weight to full-arm extension. Pause for a one-second count at lockout.
• Lower the weight back down to the pins under control. Take a second to re-set yourself, get properly positioned, and repeat for the next rep.

Benefits of the Pin Press

• The pin press allows you to access strength in the chest, shoulders, and triceps with a slightly limited range of motion, which protects the shoulder joint in its most vulnerable position.(4)
• Resetting from a dead-stop between individual repetitions kills any use of momentum and allows your form to remain squeaky clean. This makes it a true power and strength developer.

Neutral-Grip Pull-Up

Making the switch to a neutral-grip for pull-ups is a simple change that has a big impact on your shoulder joint.

Classic pull-ups place your shoulder and upper arm in internal rotation. That position can get a bit finicky and potentially hazardous at end ranges (in the bottom, stretched position of a pull-up, for example).

 

 

 

 

 

 

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The goal should be to target your upper back and lats without getting into impingement problems — pinching or irritating the tendons of the shoulder joint . Rolling the head of the humerus (upper arm) into a more ideal position by using a neutral, palms-facing grip can make all the difference for pull-up comfort, strength, and longevity. 

How to Do the Neutral-Grip Pull-Up

• Hold the neutral handles at a pull-up station and carefully lower yourself into a full hanging position with your elbows fully extended and your body straight underneath the bar.
• Set your shoulders back together and down away from your ears. As you begin to pull, think about making your neck long and raising your rib cage — this will increase stress on your upper back and lat muscles, and decrease joint stress.
• Exhale and keep your chest high as you get to the top. Think about tucking your elbows into your pockets.
• Don’t worry about making your neck pass above bar-level. Don’t reach your neck forward to meet the bar and avoid “over-pulling” and losing your set shoulder position.
• Avoid letting your body weight “jerk” your shoulders when you reach the bottom position. Achieve full elbow extension and perform the next repetition immediately without pausing.

Benefits of the Neutral-Grip Pull-Up

• Neutral-grip pull-ups recruit more biceps than standard (pronated or palms-down) pull-ups.(5)
• The adjusted position avoids “shoulder glide” which can plague long-armed lifters who goes through too great a range of motion.(6) Shoulder glide occurs when your shoulder joint travels forward in its socket rather than remaining properly centrated.

French Press

Your triceps muscle is made up of three heads — the lateral, medial, and long. Most triceps exercises heavily recruit the lateral head (the “horseshoe” most people can visually locate when someone flexes) while the remaining heads are under-emphasized.

Common movements like dips, pushdowns, and the close-grip bench press are three quick examples of the lateral head being put to the most work. The French press brings the weight overhead, which allows the neglected long head to get worked much more.

This a great way to beef up your triceps, especially for long-armed “hardgainers” with relatively long muscle bellies. The exercise also serves as a shoulder stabilizer because the long head attaches on the scapula (shoulder blade) and the muscle plays a role in overhead shoulder movement.

How to Do the French Press

• Sit in an upright or high-angled bench, holding a bar across your lap with a fairly close, palms-down grip. Brace your core and bring the weight to a full lockout supported above your head.
• Bend your elbows while angling them slightly outward, instead of forcing them to aim straight ahead. The weight should lower to just behind the base of your skull.
• When you’ve reached deep elbow flexion, exhale as you reverse direction and bring the weight back to the overhead position.
• Put your mind in your muscles during this bodybuilding-style isolation exercise and visualize your triceps getting a wild pump throughout the entire movement.
• Higher reps (10 to 15 per set) are more effective for this movement, to maximize muscle recruitment without excessively heavy weights.

Benefits of the French Press

• Tall lifters who struggle to add size to their upper arms will get plenty of new growth stimulus from changing the emphasis of which triceps head they’re hammering.(7)
• The French press significantly activates the long head of the triceps, which is not often well-recruited with other triceps exercises.(8)

Success Leaves Clues

Many people wouldn’t think that training in the gym is too similar to competing in sport. But if you take a second to think about it, you’ll see that many general restrictions and crucial influences are found in both.

At the beginner or intermediate level of nearly any sport, it’s easy to hold your own as long as you possess a good base of natural athleticism. In the gym, this is seen when everyone benefits from short-term “newbie gains.”

However, once you move up to more advanced levels, you start to notice some repeating trends. Just being “athletic” doesn’t cut it past a certain point, and other influential factors become difficult to overlook, in sports and in the gym.

 

 

 

 

 

 

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Most distinctly, the general body types that naturally contribute to success become more and more important. The rough silhouette of the top-level competitors in each sport all start to look similar. Take a closer look at the body proportions of elite swimmers, gymnasts, or 400-meter sprinters, for example.

You’ll notice many anatomical similarities among the top of each sport. Swimmers typically showcase longer torsos, larger hands and feet, and wide shoulders. Gymnasts are often defined by a stockier frame with short extremities and full muscle bellies. 400-meter sprinters are sure to sport long, lithe frames, with powerful musculature.

When it comes to lifting weights, your body type will impact performance just the same — especially when your goal is to be in a category far above average.

In general, lifting weights to build muscle and get very strong is much more a shorter person’s game than it is for taller folks. With the exception of competitive strongmen and strongwomen, most successful strength athletes and physique competitors benefit from not being overly tall, leaving the long folks hanging out to dry.

Tall lifters have a few distinct struggles when getting stronger and more muscular is the goal, and a number of highly regarded exercises need to be looked at through this new lens when you’re a lifter whose longer levers are moving through longer ranges of motion.

Apply this new approach to your program and you’ll get on track for more efficient training, more effective workouts, reduced risk of injury, and quicker results.

References

1. Haupt H. A. (2001). Upper extremity injuries associated with strength training. Clinics in sports medicine, 20(3), 481–490. https://doi.org/10.1016/s0278-5919(05)70264-7
2. Seiberl, W., Hahn, D., Power, G. A., Fletcher, J. R., & Siebert, T. (2021). Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?. Frontiers in physiology, 12, 693141. https://doi.org/10.3389/fphys.2021.693141
3. Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of applied physiology (Bethesda, Md. : 1985), 93(4), 1318–1326. https://doi.org/10.1152/japplphysiol.00283.2002
4. Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
5. 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/
6. Johnson, A. J., Godges, J. J., Zimmerman, G. J., & Ounanian, L. L. (2007). The effect of anterior versus posterior glide joint mobilization on external rotation range of motion in patients with shoulder adhesive capsulitis. The Journal of orthopaedic and sports physical therapy, 37(3), 88–99. https://doi.org/10.2519/jospt.2007.2307
7. Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989
8. Maeo, Sumiaki & Wu, Yuhang & Huang, Meng & Sakurai, Hikaru & Kusagawa, Yuki & Sugiyama, Takashi & Kanehisa, Hiroaki & Isaka, Tadao. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. 1-26. 10.1080/17461391.2022.2100279.

Featured Image: Gerain0812 / Shutterstock

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In the late fall of 2022, Mamdouh “Big Ramy” Elssbiay will try for a rare accomplishment during the 2022 Mr. Olympia on Dec. 16-18, 2022, in Las Vegas, NV. Should the two-time reigning Mr. Olympia champion capture this year’s title, he will complete a historic three-peat. The superstar’s latest update on his training, mass, and physique might say he’s ready for the unique milestone. 

On Sept. 22, 2022, Ellsbiay shared an Instagram post where his weight in two photos is 337.7 pounds. According to his post’s caption, they are the “last pictures” before he starts his “contest diet” for the 2022 Mr. Olympia. 

 

 

 

 

 

 

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Since 2016, Elssbiay has centered his focus on the Mr. Olympia accordingly. According to NPC News Online —aside from occasional guest-posing appearances and one third-place result at the 2020 Arnold Sports Festival — the Olympia is the only sanctioned bodybuilding competition Elssbiay has participated in that time frame. 

Should Elssbiay win his third straight Mr. Olympia title, he will enter an exclusive company in the sport of bodybuilding. The only competitors to ever win the Mr. Olympia on at least three consecutive occasions are Arnold Schwarzenegger (1970-1973), Frank Zane (1977-1979), Lee Haney (1984-1991), Dorian Yates (1992-1997), Ronnie Coleman (1998-2005), and Phil Heath (2011-2017).

Elssbiay’s final physique update for the 2022 competitive season is only a small change weight-wise from when he weighed in at 336 pounds in early August 2022. That weight update drew reactions from around the bodybuilding world. One of the more memorable impressions was from Nick Walker, who will attempt to challenge Elssbiay’s title in December. 

In an Aug. 13, 2022, appearance on the Fouad Abiad Media YouTube channel, Walker noted that “if he [Elssbiay] comes in shredded, he’s probably going to win again.” At the same time, Walker maintained that he thinks it could be a “good battle” between himself and Elssbiay. Walker finished in fifth place during his Olympia debut in December 2021. 

 

 

 

 

 

 

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Walker isn’t the only one Elssbiay will have to topple to make Olympia history. 

A who’s who group of elite competitors in the Men’s Open division features former winner Brandon Curry (2019), perennial contender Hadi Choopan, and ascending star Hunter Labrada. Reigning 212 champion Derek Lunsford will also join the Men’s Open division, potentially further adding to an already stacked field of top-notch athletes. (Note: Elssbiay, Curry, Choopan, Labrada, and Walker comprised the respective top-five at the 2021 edition of the Olympia.)

It won’t be an easy task for Elssbiay to take his ripped physique and enter a special pantheon of all-time greats with a third consecutive Olympia win. Though, those who make history rarely do so without overcoming challenging obstacles. 

Featured image: @big_ramy on Instagram

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The 2022 Arnold Sports Festival UK (ASFUK) will take place on Sept. 23-25, 2022, in Birmingham, England. The Festival’s namesake, strength sports and Hollywood icon Arnold Schwarzenegger, will not be in attendance. The 2022 Arnold Classic UK and the 2022 Arnold Strongman Classic UK contests are a part of the overall Festival. 

In a formal statement released on Sept. 22, 2022, Executive Director of the Arnold Sports Festival, Brian Flowers, noted that Schwarzenegger wouldn’t be in attendance at this year’s edition because of financial issues behind the scenes. 

“While Gov. Schwarzenegger very much wished to attend, we were informed that financial obligations to a variety of people had not been met and requested assurances that the financial commitments to all competitors be satisfied by having monies put it in escrow for them,” Flowers wrote. “As a result of the Promoter’s failure to do so and the fact we were never able to reach an agreement with the Promoter regarding details of the appearance, Gov. Schwarzenegger will not appear in-person.”

The ASFUK Instagram page released its own statement. It clarified that fans who have special event tickets to the Festival would be contacted at an undisclosed time:

 

 

 

 

 

 

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With the hiccup between Schwarzenegger’s non-attendance and promoters, the other significant change to the ASFUK is that the Festival will have a new name, “Experience With Sports Festival UK,” moving forward. Whether this change would take place immediately for the 2022 edition or go into effect in 2023 was not disclosed. 

“We are looking forward to growing the Experience With Sports Festival UK, and we are eager to bring you on this journey with us,” the ASFUK Instagram page wrote. 

2022 will mark the second straight occasion that Schwarzenegger does not attend the Festival. He missed the inaugural edition after concerns with COVID-19. 

 

 

 

 

 

 

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The 2022 ASFUK features various tentpole contests involving sports like powerlifting, CrossFit, and bodybuilding. The status of the latter segment — the 2022 Arnold Classic UK — was addressed by the International Federation of Bodybuilding and Fitness (IFBB) Pro League in a statement released on Sept. 22, 2022.

The organization, led by President Jim Manion, guaranteed that “all IFBB Pro League athletes who place at the 2022 ASF will be paid.” The 2022 Arnold Classic UK features nine divisions from the Men’s Open and 212 to Women’s Physique and Bikini. 

At the time of this writing, the 2022 ASFUK is proceeding as planned. In the event of any new developments or updates, Breaking Muscle will adjust this information accordingly. 

Featured image: @arnoldsportsuk on Instagram

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