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At nine years old, most kids are probably riding their bikes or playing video games with their friends in their free time. The prolific nine-year-old weightlifter Rory van Ulft (30KG) spends much of her downtime showing off incredible strength for her age by lifting heavy weights.
On Sept. 12, 2022, van Ulft posted an Instagram clip where the young athlete locks out a 111-kilogram (244.7-pound) raw deadlift from a sumo stance while wearing lifting straps during a training session. It is unclear whether van Ulft is wearing a lifting belt in the footage. According to the reigning three-time United States National Champion’s caption, the pull is 3.43 times her body weight of 32.3 kilograms (71.1 pounds) at the time of the filmed lift.
Notably, van Ulft’s loaded barbell does shift a bit as she initially tries to lock out her rep. Still, she manages to complete a lockout on a lift that would likely count in an official powerlifting competition.
The strongest kid ever is a girl!?
For more context, van Ulft’s deadlift is one kilogram (2.2 pounds) above the USA Powerlifting (USAPL) Youth Boys’ division record in the 67.5KG weight class — a category over twice her size. Jackson Bo Jensen holds that official mark of 110 kilograms (242.5 pounds) from the 2021 USAPL Youth Nationals.
On an international powerlifting scale, van Ulft’s achievement holds up to an impressive par, too. Her new massive deadlift from training is similarly one kilogram (2.2 pounds) higher than the second-heaviest all-time raw deadlift in the Men’s Youth division 53-kilogram weight class. Elbrus Dzhatiev owns that figure with a pull of 110 kilograms (242.5 pounds) at the 2019 Global Powerlifting Alliance (GPA) European Cup.
Based on her rapid training progress in recent years, a deadlift like this might have been inevitable for van Ulft.
In September 2021, when she was eight, the weightlifter deadlifted 80 kilograms (176.4 pounds). Earlier this year, in April 2022, the athlete scored a beltless deadlift of 90 kilograms (198.4 pounds). For someone whose social media is rife with clips of snatches and clean & jerks to prepare for her primary niche as a weightlifter, van Ulft showing versatile strength on a lift outside of that competitive sphere is plenty commendable.
At the time of this writing, van Ulft has not revealed any upcoming plans for formal competition. Though, it might not be long before she defends her title again. The athlete might parlay her training milestones into a fourth National Championship whenever she is seen on a sanctioned weightlifting platform once more.
The average person spends thousands of dollars a year on skincare products—lotions, creams, serums, tonics, and ointments designed to moisturize, heal, and fend off the outward signs of aging. For most people, the foremost consideration when choosing skincare products is, “Does it work?” However, the growing popularity of so-called clean beauty products indicates that more people are also caring about the quality of the ingredients they slather so liberally over their faces and bodies.
Why does it matter? Skin is the largest organ of the human body. It is also permeable. Anything we put on our skin makes its way inside, so we certainly don’t want to be applying harmful substances to our skin. We also rely on our skin to provide a barrier with the outside world, keeping harmful organisms where they belong. When it’s healthy, skin plays an important role in the immune system. In part, it does this by housing its own microbiome. The skin microbiome is distinct from the one you might be more familiar with in the gut, but just like the gut, the skin microbiome can be disrupted. When that happens, a host of health issues can follow 1 Thus, we want to protect the skin microbiome, and one way we do that is by not applying harsh, even toxic, substances.
And of course, we want our skin to feel good. Dry, itchy, painful skin will make a person miserable. Even when it doesn’t cause physical discomfort, skin conditions can cause embarrassment. After all, it’s the outer shell that we present to people. Granted, other people don’t judge us as much as we think they do (they’re too busy worrying about how other people are judging them), but it’s natural to want to put your best foot—or best face—forward.
All this is to say, we want safe, effective, and affordable ways to care for our skin. Here’s where I’d start.
Choosing the Best Skincare Products
If you walk into your local drugstore and pick up any skincare product or cosmetic off the shelf, you’ll see a mile-long list of unpronounceable ingredients. Unpronounceable doesn’t automatically mean bad or harmful, but it can be hard to distinguish between ones you feel good about putting on your body and those you’d be better off avoiding.
More and more companies are making an effort to produce safer skincare products to meet consumers’ increasing demands. Labels proudly display buzzwords like natural, green, clean, non-toxic, and earth-friendly. The problem is, none of these terms are regulated by the FDA, so ultimately, they could mean anything… or nothing. The FDA does have a short list of banned or regulated ingredients, and “it’s against the law to use any ingredient that makes a cosmetic harmful when used as intended.”2 Beyond that, each manufacturer or retailer gets to decide for themselves what constitutes “clean” skincare.
Therefore, it’s up to the consumer to find trustworthy brands and to scope out the ingredients in the products they buy. You can really go down a rabbit hole here; some skincare companies list literally thousands of suspect ingredients they’ve banned. If that’s too overwhelming—and I wouldn’t blame you if it is—here are the top four I’d recommend avoiding.
Common skincare ingredients to avoid:
1. Parabens
Parabens are ubiquitous in personal care products including shampoos, conditioners, makeup, toothpaste, lubricant, shaving gel, moisturizers, and sunscreens. They are controversial due to their potential estrogenic effects3 and the possibility that they could be linked to various health problems. Although the evidence for their harm is inconclusive, public anti-paraben sentiment is strong enough that many companies have removed parabens from their products.
What to look for: Any word with “paraben” as the suffix in the ingredient list. Look for “paraben-free” on labels.
2. Phthalates
Being plasticizers, phthalates are abundant in plastics, but they also show up in most cosmetics, especially nail polish (to keep the polish from becoming brittle on the nail) and synthetic fragrance (as a preservative). Like most other plastic compounds, phthalates are endocrine disruptors. In humans, epidemiological studies have linked phthalate exposure to an alarming array of issues including insulin resistance and diabetes, obesity, allergies, asthma, and poor sperm function.45 Kids and adults are both at risk.
Now, correlation does not necessarily imply causation, but the observational studies coupled with potential physiological mechanisms (endocrine disruption) make me pretty suspicious of phthalates. Of course, much of our exposure comes from plastics and the ambient environment, but that doesn’t mean we shouldn’t limit exposure through cosmetics, too.
What to look for: Fragrance almost always contains phthalates. Sometimes, ingredient names will have the suffix “phthalate,” but you can’t always rely on that. You know what? Just be wary of that “phth” (how the heck do you even pronounce that?) because it shows up in the middle of words, too. As with parabens, many manufacturers are now letting you know when phthalates are absent in their products.
3. Fragrances
Fragrances are exactly what they sound like: synthetic compounds added to products to make them “smell good” (subjectively—I often despise them). And they’re everywhere.
The real problem with fragrance is that fragrance recipes are considered trade secrets. Companies don’t have to disclose the chemicals contained in a particular fragrance. Unfortunately, most synthetic fragrances contain phthalates, which I’ve already covered, and synthetic musks, which have been shown to impair endogenous cellular defense mechanisms.6 Basically, synthetic musks may hamper our cells’ ability to detoxify. Many fragrance ingredients are also allergens.
What to look for: Fragrance, parfum, aroma.
4. UV-filtering chemicals
Many sunscreens use UV filters like benzophenone and oxybenzone for their UV-blocking properties, but they also come with a cost: endocrine disruption. Certain forms of benzophenone, for example, inhibit the action of thyroid peroxidase, an enzyme necessary for the production of thyroid hormone.7Chemical sunscreens frequently contain parabens and other problematic ingredients, as well.
If you’re looking for safer sun protection, opt for a hat and a lightweight cover-up, or go for a mineral sunscreen instead.
What to look for: Benzophenone, oxybenzone (benzophenone-3), octyl-methoxycinnamate, para-aminobenzoic acid (PABA), 3-benzylidene camphor (3-BC), 3-(4-methyl-benzylidene) camphor (4-MBC), 2-ethylhexyl 4-methoxycinnamate (OMC), homosalate (HMS), 2-ethylhexyl 4-dimethylaminobenzoate (OD-PABA). These are different chemicals with similar effects.
How to Promote Healthy Skin
Healthy skin is more than what you rub on it. Your lifestyle is reflected in your healthy glow—or lack thereof.
Sleep
When you don’t sleep enough, your skin suffers. Insufficient sleep leads to impaired skin barrier function and accelerated skin aging.89 Sleep deprivation has a direct impact on the integrity of the skin, including the production of collagen.10 The result is saggier, more wrinkle-prone skin, a sallow complex, and under-eye circles to boot.
If you’re dehydrated, so is your skin. To maintain skin elasticity, make sure you’re drinking enough water.
And avoid drinking too much alcohol. Alcohol abuse has long been associated with various conditions of the skin, including jaundice, hyperpigmentation, flushing, and psoriasis.11 While I doubt most readers take their alcohol consumption to abusive proportions, these extreme cases indicate that alcohol isn’t particularly skin-enhancing.
Build a Healthy Gut
The state of your gut biome is central to basically every aspect of your health, so why not your skin? Scientists acknowledge that the state of your gut affects you skin via the “gut-skin axis.” Rosacea, for example, can be a sign of underlying H. pylori infection.12 Gut dysbiosis—too many undesirable microbes and/or too few of the good guys—leads to leaky gut and systemic inflammation that in turn contributes to skin afflictions like atopic dermatitis, psoriasis, hidradenitis suppurativa, and alopecia.13 Folks with these skin conditions also tend to have higher rates of ulcerative colitis, Crohn’s disease, and irritable bowel disease. It’s all connected.
If the idea of researching and choosing safe skincare products has your head spinning, here are some ways you can use simple items you probably already have in your home to nourish your epidermis.
Scrub with sugar or sea salt: Finally, a good use for sugar. Be careful using abrasives on the face, but these are great for the neck down.
Moisturize with avocado oil: Avocado oil is packed with good-for-your-skin nutrients, like carotenoids, healthy fat, and vitamins A, D and E. Together, they can boost collagen production, fade age spots, calm inflammation, and treat sunburns. Pour a few drops in your hand and work it into clean, damp or dry skin.
Dab on apple cider vinegar: The acidity of apple cider vinegar can potentially help with acne, atopic dermatitis, and psoriasis. Just make sure you dilute it first.
Moisturize with shea butter: Shea butter—packed with stearic, palmitic, linoleic, and oleic acids, as well as vitamins E and A—smooths dry skin like no other. It’s best when used in its purest, rawest form, so seek out unrefined shea butter.
Make your own deodorant spray: I’ve had many readers tell me they no longer need deodorant after going Primal, but if you want something for your pits, mix equal parts vodka and distilled water in a small spray bottle. Add a few drops of your favorite essential oil (lavender and tea tree are nice), and voila.
To Shower or Not to Shower?
Water, the most basic element of hygiene. How could we possibly go wrong there? Grok, for his part, had access to mineral-rich, relatively pristine lakes, rivers, and springs. To really emulate Grok, we’d have to wash ourselves with pure, unchlorinated water (sorry to all those readers who have city water) and abandon all soaps, shampoos, toners, cleansers, and lotions.
Now I know some hardcore individuals who have given up showering and all personal care products. I’m not saying you have to, I’m saying it’s possible. But I also don’t blame you if that’s a bridge too far. That said, if your water is chlorinated to the point where you can smell it, or if you have chronic skin conditions of any kind, consider fitting a water filter to your shower head. And ease up on the soap lathering. Your skin was designed to produce its own oils to provide natural protection against the elements, and a good lather is going to reverse all that hard work. Wash off the dirt, sure. Subject your skin microbiome to an aggressive sand-blasting, no.
Thanks for stopping by, folks. What changes have you seen to your skin since going Primal? What kinds of practices and products do you use for good skin health? Also, what have you stopped doing or buying that made a positive difference?
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If you have the luxury of working out, you’re squandering the opportunity by walking into the gym without a plan. To avoid wasting your time with marginally effective training, you need to get organized. You need a plan.
Credit: MDV Edwards / Shutterstock
A workout split (also called a “training split” or simply a “split”) provides order to your lifting schedule over the course of a week. There are splits that train your entire body, head to toe (or traps to calves) in each session, some splits work each individual body part on its own, and then there are various combination in between.
We’ll break down the most common splits and help you to determine which is best suited for your goals.
Put simply: A workout split is jargon for how you divvy up your week’s worth of training. Just like there are a multitude of exercises to choose from, there are plenty of different training splits to set the framework of your training week. While some splits share overlapping benefits, or hindrances, each might be the right choice depending on your specific goal, individual needs, and other deciding factors.
Body Part
As the name implies, this split is characterized by focusing on a specific body part or muscle group with each workout. Although many variations on the body part split are possible, the “bro split” is most widely known — a week typically looks like:
Focusing on one body part at a time allows for a variety of exercises. For example, one might hit bench press, incline bench, and cable crossovers on chest day; or barbell curls, hammer curls, and a variety of direct triceps training as an arm workout. Typically, each body part receives a single training session per week.
This is a popular split among bodybuilders — competitive and hobbyists — as a body part split delivers more volume to the muscle, which is a requirement for hypertrophy (or muscle growth).
Upper/Lower
This is a two-way split. All upper body lifts are performed on day one and all lower body lifts are done on day two. The upper/lower split is commonly repeated twice per week, which would allocate four days to lifting and three days of “rest” (either non-lifting activity or total rest).
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For high-frequency devotees, advanced trainees, and those pushing for short periods of over-reaching, the upper/lower split can be repeated three times per week with a single rest day. The upper/lower split, therefore, allows either two or three workouts per major muscle group each week.
Trainees will perform fewer exercises per muscle group per workout compared to the body part split. Instead of doing three to four chest exercises, you may perform two. However, because you’re training your entire upper body and lower body twice (or, in extreme cases, thrice) weekly, the overall volume stays about the same.
Push/Pull/Legs
This is another common option for physique-focused lifters, as well as those prioritizing strength. On day one, the lifter hits upper body pressing movements and triceps accessory exercises — bench press, overhead press, skull crushers, etc.
Day two includes upper body pulling — deadlifts, rows, pulldowns, curls, and company. All lower body training is reserved for day three, which is essentially “leg day” for training the quadriceps, hamstrings, and calves.
The push/pull/legs split may be repeated twice per week, which would allow a single day for “rest,” or it can be performed with a rest day between each workout. Major muscle groups are trained once or twice per week in the push/pull/legs split.
Chest & Back/Legs/Shoulders & Arms
Here’s a unique three-way split. One advantage it offers is the ability to integrate agonist-antagonist supersets, a time-efficient programming technique that alternates exercises which target muscle groups on directly opposite sides of the body (like chest and back). For example, you’d perform one set of bench presses followed by a set of rows.
This split is commonly performed once or twice per week. Therefore, each muscle group is directly trained once or twice per week. You should recognize, however, that shoulder and arm muscles tend to get “bonus” training volume because they are indirectly trained and unintentionally recruited during the chest and back workout.
Total Body
Whole-body routines aren’t technically “splits,” because they don’t divide training by body part or movement pattern. All major muscle groups are trained each session. Whole-body training is a relatively common way to train for serious athletes and beginners alike.
Credit: Jasminko Ibrakovic / Shutterstock
Three whole-body workouts per week is standard, but some lifters get by with two or four, depending on their recovery ability. As you might expect, training the entire body doesn’t leave much time for “fluff,” redundancy, or isolation work.
Whole-body routines tend to emphasize big multi-joint exercises with minimal accessory exercises. While some trainees hit whole-body workouts four or more times per week, the typical whole-body training frequency is three times per week with 24 hours or more recovery between sessions.
All Roads Lead to Rome
If you are consistently hitting the iron and training each muscle group hard — even just once or twice per week — you are virtually guaranteed to make gains. (1)(2) (Your diet needs to be in check, too.) Although many variables play relatively smaller roles, the major drivers of adaptations to resistance training areintensity, or the amount of weight lifted, and weekly volume (the total number of sets and reps). (3)
Broadly, your workout split is a method of determiningfrequency. Frequency can be defined as the total number of workouts per week or, in this case, the total number of sessions each muscle group is trained per week. (2)
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Working on adding muscle mass or boosting strength? Dozens of training studies indicate that per-muscle-group training frequency does notsignificantly affect hypertrophy and strength when intensity and volume are held constant.(2)(4)(5)(6) Meaning, if all else is equal, your split shouldn’t “theoretically” matter.
More interested in fat loss? Simply adding resistance training is likely to improve body composition. (7) This effect is robust enough to occur in the absence of dieting and across a wide range of programming variables (e.g. volume, intensity, frequency of exercise). (7) Though, dialing in your diet would only expedite and enhance your progress.
It does seem any road will get you to ancient Rome, but wouldn’t you prefer to arrive looking more like a Spartan than an Athenian? (Historical spoiler alert: Yes, you would.)
For exceptional results, simply “making gains” isn’t enough. You’re looking for the most efficient path to the best possible improvement, and you’re going to need the best possible workout split for your needs.
Linchpins of Adaptation
Many factors certainly interact to determine the effectiveness of a program. For hypertrophy — building more muscle — volume (weekly sets x reps) appears to be the most important programming variable to maximize. (3)(8)
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Training intensity (weight/load or nearness to muscular failure) is the crucial driver when strength is the priority. (9) Volume earns an honorable mention, as it is a more important determinant of strength adaptations than frequency. (4)(5)(6)
For fat loss goals, volume and intensity interact to stoke the metabolism during training and burn extra calories after training via the EPOC phenomenon. (10) Training major muscle groups regularly during periods of dieting can even accelerate improvements in body composition by promoting fat loss and muscle gain. (11)
Let’s consider how specific workout splits can help you to maximize the key variables for your goal.
How to Choose the Best Split for Your Goal
If you want to use a body part split, push/pull/legs, or chest & back/legs/shoulders & arms split but can only get to the gym twice per week, you’re going to leave body parts neglected and potential gains unrealized.
The first question when identifying an ideal workout split should be, “How many strength training workouts per week am I able to realistically perform?” Don’t force a square peg into a round hole. Your training split will only be effective to the extent to which it gets done.
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If you can only train once per week, you’re on the full-body split. End of conversation. Go train everything, enjoy your workout, rest a lot, and come back again next week. There’s simply no other effective option for these desperate times.
If you can train twice per week, whole-body routines and upper/lower splits are potential options. This is how you can make the best of a near-minimal situation.
If you can train three to four times per week, your options open up to at least one cycle of any of the common splits except the body part split. To avoid neglected areas, body part splits should be reserved for trainees who can commit at least five days per week in the gym.
Ultimately, if you can train six days per week, the world of splits is your oyster. Once you’ve explored your schedule demands, you know your potential split options. Now, it’s time to identify the linchpin programming features for your training goal — the most essential determinants of success and identify a training split that maximizes them.
Workout Splits for Hypertrophy
As previously established, weekly volume is a key determinant of muscle growth. Although training frequency does not seem to affect outcomes when volume is equal, a split program that facilitates more volume each week may be more effective for hypertrophy. (2)(3)(8)
So, how much volume per muscle group should one shoot for? And how can they best achieve this target? Expert consensus maintains a minimum of 10 sets per muscle group in the six to 20 rep range is a viable target for hypertrophy training. (12)
Although there is potential for even more significant improvement if the additional volume is achieved, no more than 10 sets per muscle group should be programmed in a given session. (12)
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From here, deciding your split is about simple arithmetic and a slight personal preference. A lifter can hit the base recommendation of 10 sets by training with a body part “bro” split. Note that 10 hard sets per body part won’t tickle — especially on leg day with (presumably) 10 sets for quads, 10 for hamstrings, 10 for calves.
Intermediate and advanced trainees can typically tolerate a body part split because they will get a whole week to recover before hitting the same muscle group again. The downside is that this split can quickly hinder volume progression if the 10 sets per day maximum warning is observed.
Whole-body split practitioners can get away with doing a moderate volume (e.g., three to four sets) of everything three days per week. This quickly becomes a long and arduous workout but can be accomplished more efficiently if agonist/antagonist or alternate peripheral superset techniques are employed.
Split training is popular among bodybuilders and likely for a good reason. A whole-body approach has been marginally less effective for hypertrophy than a volume-equated split routine. (13)
Hitting the gym four or six times per week on an upper/lower split can be very effective for hypertrophy. However, seeing too many “leg days” on the schedule can be demoralizing for a specific subset of the lifting population (i.e., the would-be skippers of leg day). And no split is effective if you’re skipping out on it.
The push/pull/legs or chest & back/legs/shoulders & arms splits are also highly effective for hypertrophy. Mentally, each day has a target — to “pump and annihilate” a given muscle or muscle group. These splits have the added advantage of facilitating time-saving and effective agonist/antagonist superset techniques.
Workout Splits for Strength
Compared to a volume-matched split routine, a whole-body routine at four sessions per week frequency has been shown to result in superior strength gains. (13)
Now, the differences in strength improvement between groups were small and failed to reach “statistical significance” for most measurements. But this finding is odd, considering that meta-analyses have reported “no difference” between volume-equated training when training frequency is manipulated. (4)(5)
Perhaps there are neurological or endocrine benefits to the whole-body training stimulus? We don’t know. But we do know this — strength training is largely intensity-driven.
A split that gives each workout a defined focus anecdotally allows the lifter to perform with higher intensity. So, if your intensity has been slipping toward the end of your whole-body routine, it’s time to consider a split.
Ivan Kochergin / Shutterstoc
A movement pattern-based split like push/pull/legs works great for some. For others, upper/lower provides each workout with enough focus to maximize each lift.
Workout Splits for Fat Loss
Whole body routines tend to focus on multi-joint exercises targeting large muscle groups. To train all major muscle groups in one session, whole-body workouts are to be longer in duration. These features may be beneficial to those with body composition or fat-loss goals.
Excess post-exercise oxygen consumption (EPOC) describes the increased metabolic activity, or calorie burn, that occurs following exercise. Higher intensity and longer duration resistance training or interval training tend to stimulate greater EPOC.
Although the practical benefits of EPOC have been questioned, some research has reported a greater than 10% boost in resting metabolic rate at 14-hours after whole-body strength training. This equated to an extra 168 calories burned on average, which is quite relevant when added up over several days per week. (10)
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The whole-body strength training EPOC workout wasn’t a walk in the park — four sets of five exercises (squat, chest press, pulldown, shoulder press, and split squat) were performed for 30 seconds each (6-7 reps) at 80% of the lifters’ one-repetition maximum with one-minute rest between each movement. The majority of fit lifters will require 48 to 72-hours of recovery after a workout of similar intensity and volume.
Combined with a high-protein, calorie-reduced diet, whole body strength training produces superior results to dieting or lifting alone. (11) Three sessions per week were enough to elicit this effect. But don’t turn your whole-body workout into a cardio session.
The use of heavy loads (e.g. heavier than 80% 1RM), at least intermittently, is also suggested during a dieting phase. As bodybuilders in “cutting phases” know well, heavy strength training can help to protect lean mass during periods of calorie deficit.
For body composition and fat loss, the whole-body approach checks all of the boxes. Ideally, hit all major muscle groups three days per week with at least 48 hours between sessions. If you’re able to train more often than three days per week, steady-state aerobic exercise or HIIT workout may be programmed on non-lifting days.
Building Up to It
You’ve seen many recommendations for training volume and intensity in this article, but it’s prudent to gradually increase training volume and intensity instead of diving head-first into a drastically different training program.
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A good rule of thumb is to limit increases in weekly set volume to 20% of previous regular volume per month. (12) For example, a lifter who previously trained with eight sets of chest exercises per week might gradually increase to 10 sets over the course of the next four weeks.
For lifters who are not accustomed to high intensity training, it’s also sensible to gradually expose your body to heavy weights over time (e.g. 2 to 4% increase per week). Deloads may be programmed as needed.
Split it or Hit it
Deciding on a training split doesn’t need to be overly complicated. It comes down to knowing your training goal, determining how often you’ll consistently show up to train, and establishing the framework for your program. Once you identify the “perfect” split for your lifestyle and training goals, you’ll be well on your way to consistent gains and progress.
References
Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine, 50(4), 751-765.
Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286-1295.
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The effect of weekly set volume on strength gain: a meta-analysis. Sports Medicine, 47(12), 2585-2601.
Grgic, J., Schoenfeld, B. J., Davies, T. B., et al. (2018). Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Medicine, 48(5), 1207-1220.
Brigatto, F. A., de Camargo, J. B. B., Machado, Y. B., et al. (2022). Does split-body resistance training routine performed two versus three days per week induce distinct strength and morphological adaptations in resistance-trained men? A randomized longitudinal study. International Journal of Strength and Conditioning, 2(1).
Wewege, M. A., Desai, I., Honey, C., et al. (2021). The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis. Sports Medicine, 1-14.
Schoenfeld, B. J., Contreras, B., Krieger, J., et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 51(1), 94.
Lasevicius, T., Ugrinowitsch, C., Schoenfeld, B. J., et al. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772-780.
Greer, B. K., O’Brien, J., Hornbuckle, L. M., & Panton, L. B. (2021). EPOC comparison between resistance training and high-intensity interval training in aerobically fit women. International Journal of Exercise Science, 14(2), 1027.
Miller, T., Mull, S., Aragon, A. A., et al. (2018). Resistance training combined with diet decreases body fat while preserving lean mass independent of resting metabolic rate: a randomized trial. International Journal of Sport Nutrition and Exercise Metabolism, 28(1), 46-54.
Schoenfeld, B., Fisher, J., Grgic, J., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
Bartolomei, S., Nigro, F., Lanzoni, I. M., et al. (2021). A comparison between total body and split routine resistance training programs in trained men. The Journal of Strength & Conditioning Research, 35(6), 1520-1526.
The great thing about making your own snack food at home is that you control what goes into it. This Sweet and Savory Keto Trail Mix combination is no exception. You can have a little sweet and a little salty together without any fear of sending your healthy diet into a nosedive. When you make this recipe in your own kitchen, tailor it to your own preference. Add a little more or less everything but the bagel seasoning. Cut back on the chocolate if you like, or, for that matter don’t add any – the coconut flakes will add plenty of sweetness for some. However you make it, this trail mix is still a fresher, healthier option than most store-bought versions.
The combination of nuts and seeds brings plenty of healthy protein and fat to this snack mix. You can make these separately or toss them together to enjoy a combination of sweet and savory. This is a perfect non-perishable snack to take hiking or camping (it is, after all, trail mix) or, keep an airtight container in your car or at work for snacking during the day.
How to make savory keto trail mix
Briefly baking this combination of nuts and seeds gives it a rich, toasted flavor and slight crunch that’s hard to beat. First preheat your oven to 325 degrees Fahrenheit. Then place all ingredients in a bowl and toss to combine. Lay them out on a sheet pan in a single layer. Bake the mix for 7-10 minutes, tossing them once while cooking. Keep an eye on them to ensure nothing burns while cooking. Give the trail mix another toss and allow it to cool before eating.
How to make sweet keto trail mix
For this recipe combine all ingredients together in a bowl and enjoy! For another variation, you can melt the chocolate with a small dollop of coconut oil and toss the nuts in this mixture, then lay the trail mix out on a pan in a single layer and refrigerate until a hard bark forms.
This Sweet and Savory Keto Trail Mix lets you have a little sweet and a little salty together without any fear of sending your healthy diet into a nosedive. The combination of nuts and seeds brings plenty of healthy protein and fat to this snack mix.
Ingredients
Savory Trail Mix
2/3 cup almonds
2/3 cup walnuts
1/2 cup macadamia nuts
1/3 cup coconut flakes
1/3 cup pumpkin seeds
1 Tbsp Primal Kitchen Avocado Oil
2+ tsp everything bagel seasoning
Sweet Trail Mix:
1/3 cup coconut flakes
1/3 cup freeze dried raspberries
1/4 cup walnuts
1/4 cup hazelnuts
1/4 cup macadamia nuts
1/4 cup almonds
1/4 cup pumpkin seeds
1/4 cup dark or sugar free chocolate chunks or chips
Instructions
Savory Trail Mix:
Preheat your oven to 325 degrees Fahrenheit.
Place all ingredients in a bowl and toss to combine. Lay them out on a sheet pan in a single layer.
Bake the mix for 7-10 minutes, tossing them once while cooking. Keep an eye on them to ensure nothing burns while cooking. Give the trail mix another toss and allow it to cool before eating.
Sweet Trail Mix:
Combine all ingredients together in a bowl and enjoy!
Notes
For another variation of the Sweet Trail Mix, you can melt the chocolate with a small dollop of coconut oil and toss the nuts in this mixture, then lay the trail mix out on a pan in a single layer and refrigerate until a hard bark forms.
Originally Posted At: https://breakingmuscle.com/feed/rss
On Sept. 16, 2022, powerlifter Heather Connor shared an Instagram video of herself capturing a 190-kilogram (418.9-pound) raw deadlift for two reps during a training session. According to the caption of Connor’s post, her new pulling mark is a personal record (PR) double. Connor completed the deadlift in a sumo stance and wore just a lifting belt to help with the feat of strength.
Additionally, Connor’s training deadlift unofficially exceeds her current International Powerlifting Federation (IPF) raw deadlift World Record in the 47-kilogram weight class by five kilograms (11 pounds). Per the IPF database, Connor achieved that official mark of 185 kilograms (407.9 pounds) during a second-place performance at the 2022 IPF World Classic Powerlifting Championships in Sun City, South Africa, this past early June.
According to the caption of Connor’s post, she went to the hospital on Monday, Sept. 12, 2022, but did not share details. Connor noted that she was back in the gym, notching her latest deadlift training milestone just a few days after her hospital visit.
Connor’s latest display of deadlift prowess is part of her preparation for the upcoming 2022 Fédération Française de Force (FFForce) Girl Power in France. While the precise location of the competition in France is unclear at the time of this article’s publication, it will take place on Oct. 15, 2022. It will also serve as Connor’s debut in a sanctioned French powerlifting environment.
This example of leg power continues a recent excellent string of achievements for Connor in the gym. Roughly a week before her new double PR, in mid-September 2022, Connor scored a 185-kilogram (407.9-pound) deadlift double. Earlier in the same month, Connor successfully locked out a 200.5 kilogram (442-pound) deadlift single-rep PR, unofficially exceeding her World Record by 15.5 kilograms (34.1 pounds).
Factor in Connor taking home a back squat PR by over 20 pounds in late August 2022, and it seems the two-time IPF World Champion (2018-2019) is on the ascent in training. Here’s an overview of her all-time raw competition bests:
Heather Connor (47KG) | All-Time Raw Competition Bests
Deadlift (Raw) — 192.5 kilograms (424.4 pounds) | American Record
Total (Raw) — 410 kilograms (903.9 pounds)
Connor could see her new potential competitive rival, Tiffany Chapon, at the 2022 FFForce Girl Power. Chapon finished ahead of Connor for first place in the 47-kilogram weight class with record-breaking results at the 2022 IPF Worlds. Aside from a reference to disappointment for Connor after the IPF Worlds, neither athlete has made any public allusions to one another since the competition. Chapon has also not confirmed she would compete in France in mid-October.
If Chapon locks in her place in the 47-kilogram division with Connor at the contest, this category might have yet another battle between two elite strength sports athletes in store.
Originally Posted At: https://breakingmuscle.com/feed/rss
Regan Grimes will not participate in this year’s upcoming 2022 Mr. Olympia. On Sept. 15, 2022, the bodybuilder announced the decision during an episode of four-time Mr. Olympia Jay Cutler’s podcast, the Cutler Cast. Grimes will shift his focus to 2023 in a mission to build more mass.
Grimes made the appearance on Cutler’s podcast alongside his coach Miloš Šarčev. The pair outlined Grimes’ upcoming strength training plans, maintaining that Grimes’ new goal is to add 15 pounds of muscle mass before returning to compete at the 2023 Olympia. Grimes finished in 15th place in each of the last two Mr. Olympia contests and would like to improve his results the next time he steps onto the Olympia stage. (Note: Šarčev also coaches Grimes’ fellow Men’s Open competitors Samson Dauda and Joe Mackey.)
“I want to really get in the top five, and I don’t think, right now, I’m just not there yet,” Grimes says. “So this year, we’ve decided to take it off and continue this rhythm of putting the tissue on, and we’ll hit a show next year and go to Olympia.”
Grimes says he weighs 295 pounds in the clip, but after consultation with Šarčev with the contest roughly four months away — the two agreed that Grimes’ progress wasn’t where they wanted at this point in the lead-up process.
Over the past few years, Grimes has been a consistent fixture in the competitive bodybuilding scene.
According to NPC News Online, among other notable appearances aside from the last two Olympias, Grimes won the 2018 New York Pro as a Classic Physique competitor. He also took first place in the Men’s Open division at the 2020 Romania Muscle Fest Pro. With more time on his plate instead of focusing on any pending contests, Grimes says stepping away from the Olympia will allow him more flexibility to improve his physique for the future.
“It’s still a muscle contest — it doesn’t matter what we say,” Sarcev says. “When you stand next to ‘Big Ramy,’ you have to have size. And if he doesn’t have it, he would be outclassed.”
Cutler echoed a similar sentiment about Big Ramy and any potential challengers.
“A month ago, I said okay, people may challenge [Big Ramy]. But now, I can’t see him losing being in the shape he is in.”
Grimes earned an automatic qualification for the 2022 Mr. Olympia by winning the 2022 Cairo Pro. This past competitive year also saw respective seventh-place results at the 2022 Arnold Classic and 2022 Boston Pro.
At the time of this writing, Grimes has not clarified when he would compete next as he resets his sights on the 2023 Olympia. In the next instance that Grimes is seen on a stage, his physique could look dramatically different.
Originally Posted At: https://breakingmuscle.com/feed/rss
Derek Lunsford is the reigning 212 Olympia champion from 2021, but it appears he will not defend his title this coming December. On Sept. 15, 2022, Olympia LLC posted an Instagram announcement revealing Lunsford has received a “special invite” to compete for the 2022 Mr. Olympia title. The news follows a recent request from the International Federation of Bodybuilding and Fitness (IFBB) Pro League athlete to switch divisions.
“Lunsford submitted a formal request to receive a special invitation to compete in the open division this December,” the announcement wrote. “… After careful consideration, the Olympia promoters and the IFBB Professional League have granted Lunsford a Special Invitation. The addition of Lunsford further bolsters what many are calling ‘one of the best lineups’ in the history of the event.”
Lunsford’s official shift to the Men’s Open division, or vying for the Mr. Olympia title itself, comes on the heels of some recent now-clear hints of the bodybuilder’s future.
The athlete reportedly guest-posed at 257 pounds at the 2022 Pittsburgh Pro in May. Later, in a mid-July 2022 edition of Olympia TV on YouTube, Chief Olympia Officer Dan Solomon suggested Lunsford was “nowhere near 212 [pounds] at this point.” At the time of Solomon’s comments, Lunsford did not address the sentiments in public, but the writing appeared to already be on the wall.
“Earlier this year, Derek Lunsford revealed a jaw-dropping new version of his championship physique when he made a surprise appearance in Pittsburgh,” the Olympic LLC continued. “The reigning ‘212 champ’ went toe to toe with some of the biggest and best in the world. The photos and videos had the global bodybuilding scene buzzing with excitement.”
Not long after his Pittsburgh Pro cameo, Lunsford apparently filed his Open division request as his bulking nutrition filed suit.
Lunsford’s new competitive task in 2022 is overcoming many of the same elite athletes he featured alongside in Western Pennsylvania.
Mamdouh “Big Ramy” Ellsbiay is the two-time reigning champion (2020-2021). However, established challengers like the ascending Nick Walker, former winner Brandon Curry (2019), and Hunter Labrada could all find themselves in prime positions for the 2022 Olympia title. Former 212 winner and 2021 runner-up Shaun Clarida may also be a factor in the Open category. At the time of this writing, Clarida has not confirmed whether he will compete in the 212 or Open division in December.
It’s a stacked field for Lunsford in his forthcoming Open debut. In the event he captures the Mr. Olympia title, Lunsford would be the 17th unique winner of the championship. In addition, he’d be the first IFBB Pro League competitor to ever win the Olympia in two divisions. The star bodybuilder will have to overcome a cadre of elite peers, but his potential history certainly isn’t out of the realm of possibility.
“Eat enough of that Nigerian stock and you probably won’t have to worry about Original Antigenic Sin (though I’d skip the new bivalent boosters anyway).”
Originally Posted At: https://breakingmuscle.com/feed/rss
On Sept. 14, 2022, powerlifter Kheycie Romero shared an Instagram video wherein she squats a personal record of 234 kilograms (516 pounds) for two reps in training. The 90-kilogram powerlifter wore a lifting belt, knee sleeves, and wrist wraps to help notch the strength milestone.
According to Open Powerlifting, Romero’s new double PR also unofficially exceeds her one-rep all-time competition best by 14 kilograms (31 pounds). Romero achieved that top personal competitive squat figure of 220 kilograms (485 pounds) during the 2020 World Raw Powerlifting Federation (WRPF) Hybrid Showdown II. She competed in the 90-kilogram weight class in the Raw division
At the time of this article’s writing, Romero’s squat PR mark doesn’t appear connected to any competition on her upcoming docket. That said, it speaks to the athlete’s progress with her leg power in recent weeks. Per her social media, Romero seems to be focusing mainly on improving her squat lately.
Roughly a week prior to Romero’s latest achievement, in early September 2o22, she finished a 229-kilogram (505-pound) squat for a three-rep PR. Before that, in late August, Romero logged a squat of 218.2 kilograms (481 pounds) for a four-rep PR.
On an overall powerlifting scale, Romero’s all-time raw competition best deadlift of 265 kilograms (584.2 pounds) is the third-heaviest in the 90-kilogram category. Only Samantha Rice (273.5 kilograms/602.9 pounds) and Chakera Ingram (273 kilograms/601.8 pounds) have ever pulled more in the trio’s respective weight class. Here’s a rundown of Romero’s all-time raw competition bests:
Since March 2017, Romero has participated in eight sanctioned competitions, some of which she doubled up in the Juniors 20-23 and Open categories. The athlete has five victories to her name and has never finished lower than second place. Here’s an overview of some of the more notable results from Romero’s powerlifting career to date:
Kheycie Romero | Notable Career Results
2017 International Powerlifting League (IPL) Orlando Inzer Europa (Raw) — First place | Won in both the Juniors 20-23 and Open categories
2019 United States Powerlifting Association (USPA) Battle of the Bay V (Raw/Open) — First place
2020 WRPF Hybrid Showdown II (Raw/Open) — First place
2021 WRPF The Bucked Up Showdown (Raw/Open) — First place
Romero hasn’t competed since late September 2021. The next time the athlete lifts in an official contest, she could be adding a few new impressive marks to her personal career ledger.
Originally Posted At: https://breakingmuscle.com/feed/rss
Hafthor Björnsson might not be a competitive strongman anymore, but that doesn’t mean he isn’t staying active as an athlete. For example, for the past two years, Björnsson has been cultivating a boxing career where much of his preparation centers around how he can improve in the ring. The latest training update from the 2018 World’s Strongest Man (WSM) champion’s post-strongman journey shows how the Icelander has been pushing his body lately.
On Sept. 13, 2022, Björnsson shared an Instagram post where he displayed a shredded lean physique and a small sample of a challenging back and abs workout he recently completed. Judging by the respective short clips Björnsson includes, the workout features leg raises on a dips machine, one-arm hammer rows, T-bar rows with handles, and some reps on a reverse pec deck machine.
In the caption of the former Game of Thrones star’s post, the strongman legend wrote that the physique update and workout came after “12 hours of a hardcore day at work” while filming a “very physical fight scene” scene for an undisclosed movie/television show. Regardless of what Björnsson is filming for, he is indeed seemingly staying quite busy.
A few months later, in June, Björnsson disclosed that he had lost 13 pounds since his fight with Hall. The weight loss had apparently come as a part of an athletic experiment for the 33-year-old, who seems to be seeking a new long-term niche after strongman.
“I’m human like everyone else, and I’m going through a period in my life where I’m not 100 percent focused or dedicated all the time,” Björnsson wrote in his June Instagram post. “It’s weird because, for the last 10-plus years of my life, I’ve been super focused and driven because I’ve always had a goal to strive towards.”
This new update and workout might be an extension of the athlete’s early summer thought process.
At the moment, Björnsson appears to be in a verbal war of words with British heavyweight boxer Tyson Fury. The pair have been in talks for months about a potential fight but, at the time of this writing, have not set a concrete date.
Fighting, let alone beating an established professional like Fury, would be a considerable step up in pedigree for Björnsson. In 33 career matches, Fury has won 32 times and never lost. Should Björnsson eventually fight Fury, it might signal a significant step forward for the strongman legend in finding a new athletic commitment.
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The average person spends thousands of dollars a year on skincare products—lotions, creams, serums, tonics, and ointments designed to moisturize, heal, and fend off the outward signs of aging. For most people, the foremost consideration when choosing skincare products is, “Does it work?” However, the growing popularity of so-called clean beauty products indicates that more people are also caring about the quality of the ingredients they slather so liberally over their faces and bodies.
The great thing about making your own snack food at home is that you control what goes into it. This Sweet and Savory Keto Trail Mix combination is no exception. You can have a little sweet and a little salty together without any fear of sending your healthy diet into a nosedive. When you make this recipe in your own kitchen, tailor it to your own preference. Add a little more or less everything but the bagel seasoning. Cut back on the chocolate if you like, or, for that matter don’t add any – the coconut flakes will add plenty of sweetness for some. However you make it, this trail mix is still a fresher, healthier option than most store-bought versions.
Total Time:
Yield:
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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