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Whether you call it conditioning, metcon, or plain old “cardio,” some type of cardiovascular training is necessary to achieve results you can’t replicate with standard weight training alone. While there are plenty of programming options, cardiovascular training essentially boils down to one of two camps.

The first is steady-state cardio training, where a single speed or intensity is maintained for the entirety of the workout without resting, The other is interval training, which alternates periods of work with periods of rest.

One unique type of interval training may actually deliver better results in less time. (1) Specifically, we’re talking about HIIT — high intensity interval training. It’s a particular training protocol that alternates periods (or “intervals”) of high effort followed by periods of recovery for the duration of the workout.

A critical element of HIIT workouts are those first two words. High. Intensity. For best results, aim to apply something close to maximum effort in each work period, not simply something that “feels hard.”

Many generic HIIT workouts you see on the internet are “intense” because of short rest periods and insufficient recovery, rather than requiring high intensity output during the work intervals. This short rest/high volume approach can have its place in a workout routine, but it’s just interval training. It’s not going to give you the same outcome as following these truly high intensity workouts.

Perform these workouts no more than three days per week. If you can perform them on consecutive days without rest, reconsider how much “high intensity” you’re really putting into each interval.

The Best HIIT Workouts

• With One Dumbbell
• With One Kettlebell
• EMOM HIIT
• With Bodyweight, Lower Body
• With Bodyweight, Upper Body

One-Dumbbell HIIT Workout

This workout is done for time using an AMRAP approach which, in this case, stands for As Many Rounds As Possible. Start a timer immediately before performing the first rep of the first exercise. Instead of performing strict “sets,” work through the series of exercises continually until the timer ends.

The full-body workout follows a specific sequence: One lower body exercise, one upper body exercise, and finally an ab exercise. This structure lets you move non-stop while also allowing the involved muscle groups to get some rest before you have to repeat an exercise. This is how you keep the overall training intensity high throughout the entire session.

Goblet Squat

• How to Do it: Hold the dumbbell in front of your chest with both hands supporting one side of the weight. Pull your shoulders back and maintain an upright torso as you squat down by bending at both the hips and the knees. The goblet position keeps your torso relatively vertical and allows you to achieve a deeper squat position. Make sure your head and shoulders rise first as you stand up. Throughout the exercise, keep your elbows near your ribs and keep the weight near your chest.

 

 

 

 

 

 

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• Sets and Reps: 12 reps
• Rest time: No rest before moving to the next exercise.

Single-Arm Floor Press

• How to Do it: Lie on the ground holding the dumbbell in one arm. Extend that arm above your chest in a locked out position. Bend your legs and brace your feet flat on the floor. Lower the weight as if performing a dumbbell bench press. Keep your upper arm at an angle roughly halfway between your feet and shoulders. Use a controlled speed to avoid bouncing your arm off of the ground.
• Sets and Reps: 5 reps per arm, 10 total reps
• Rest time: No rest before moving to the next exercise.

Alternating Jackknife Raise

• How to Do it: Lie on the ground with your legs extended straight and your arms by your sides. Raise one leg while reaching the opposite arm above your body until your hand and foot meet. This will require a total-body sit-up motion. Alternate sides with each repetition: left foot meeting right hand, right hand meeting left foot, etc.
• Sets and Reps: 4 reps per side, 8 total reps
• Rest time: No rest before returning to the first exercise. After three minutes of continuous work, rest for one minute. Perform a total of two “sets” of three minutes.

One-Kettlebell HIIT Workout

Many exercises can be performed interchangeably with either a dumbbell or a kettlebell. However, the kettlebell’s unique shape and offset center of mass make it the preferred choice for certain exercises. This workout uses a kettlebell, specifically, to improve muscle recruitment and increase explosive output. It should be done for time using an AMRAP approach — as many rounds as possible.

Goblet Clean

• How to Do it: This dynamic movement brings the weight from the floor to the goblet position, near chin-level, in one powerful motion. Stand with your feet shoulder-width apart and the kettlebell set between them. Squat down and grab the top of the kettlebell with both hands using a palms-down grip. Maintain a neutral spine as you explosively stand up while pulling the kettlebell to chest-height. As the weight passes above your hips, quickly transition both hands to the “horns” of the kettlebell (the handle stems on either side). Stabilize your body in the upright position, with the weight held just below your chin, before reversing the process to lower the weight.

 

 

 

 

 

 

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• Sets and Reps: 12 reps
• Rest time: No rest before moving to the next exercise.

Single-Arm Push Press

• How to Do it: Stand with your feet slightly wider than shoulder-width. Hold the kettlebell in one arm, with your hand near the front of your shoulder and the “ball” of the kettlebell supported along your forearm. Dip down a few inches into a short-range squat and use your body as a spring to generate force as you stand up while pressing the weight to lockout overhead. Slowly lower the weight to the starting position. Repeat all reps for one arm before switching sides.
• Sets and Reps: 5 reps per arm, 10 reps total
• Rest time: No rest before moving to the next exercise.

Straight-Arm Sit-Up

• How to Do it: Lie on the ground with your legs bent and your feet flat. Extend your arms overhead with the backs of your hands touching the ground. Perform a full range of motion sit-up, bringing your chest to meet your knees. As you rise up, bring your arms from overhead to straight out in front of your chest. In the top position, your elbows should be near your knees. Reverse the motion to return to the starting position.
• Sets and Reps: 8 reps
• Rest time: No rest before returning to the first exercise. After three minutes of continuous work, rest for one minute. Perform a total of two “sets” of three minutes.

EMOM HIIT Workout

EMOM training is an intense, time-based protocol which typically requires performing one set of an exercise every minute on the minute. Generally, you have 60 seconds to complete a given number of repetitions. The only rest time is the remainder of that minute, because the next “set” will begin at the start of the next minute. This intense training method incentivizes you to work harder and faster so you can get more rest.

While the most common EMOM uses one-minute periods, you can adapt the method to almost any timeframe. This allows you to perform a higher volume of work with more reps per exercise and/or more exercises per workout. The goal is still to complete each work phase as quickly and efficiently as possible so that you can get enough rest to maintain your performance in the upcoming rounds.

 

 

 

 

 

 

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In this HIIT workout — “E4MO4M” or “every four minutes on the four minutes” — you have four minutes to complete all of the work below. You can use different weights for each exercise to keep the reps challenging, but pre-arrange the weights before starting the workout to save time.

The goal is to finish all 102 repetitions in three to three-and-a-half minutes so you can get some rest before starting the next set. Perform three to five total circuits — a 12 to 20-minute workout.

• Single-arm dumbbell row: 15 reps per arm, 30 reps total
• Single-arm clean: 12 reps per arm, 24 reps total
• Single-arm push press: 10 reps per arm, 20 reps total
• Goblet squat: 16 reps
• Alternating reverse lunge: 6 reps per leg, 12 reps total

Bodyweight HIIT Workout

Bodyweight HIIT workouts can be surprisingly effective. By removing any external load, you reduce the likelihood of raw strength being a limiting factor and you can focus on technique and straightforward effort.

Many bodyweight exercises can be programmed with speed and intensity for a HIIT workout. Here are two ways to blast your upper and lower body.

Lower Body HIIT Workout

This is a relatively advanced workout for lifters who’ve mastered basic technique and can safely perform plyometric jumps quickly, explosively, and safely. Less-experienced lifters can choose an alternative exercise like alternating lunges.

Air Squat

• How to Do it: Stand with your feet slightly wider than shoulder-width. Drop into a squat position, with your thighs roughly parallel to the floor. Keep your hands near your chest and upper body roughly vertical. Quickly return to the starting position. Keep your feet on the ground throughout the exercise.
• Sets and Reps: Perform continuous repetitions for 20 seconds, ideally reaching 18 to 22 reps.
• Rest time: No rest before moving to the next exercise.

Jump Squat

• • How to Do it: Stand with your feet slightly wider than shoulder-width. Squat down partially, with your thighs above parallel. Let your hands drop down to your side. Bring your arms up near chest-height as you stand up explosively and jump into the air. Soften your landing by catching yourself in a squat and smoothly transition to the next repetition.

 

 

 

 

 

 

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• Sets and Reps: Perform continuous repetitions for 20 seconds, ideally reaching 10 to 12 reps.
• Rest time: No rest before moving to the next exercise.

Squat Hold

• How to Do it: Bring your hands to chest-height and lower your body into a deep squat position. Your thighs should be at least parallel to the ground, or deeper if possible. Actively push your feet into the floor and engage your glutes and core to remain stationary. Maintain an upright torso. Don’t lean forward as you fatigue. Your muscles will be on fire as they work to hold the position. Embrace the burn.
• Sets and Reps: Hold the position for 20 seconds.
• Rest time: No rest before returning to the first exercise. Complete two consecutive sets. Advanced lifters can rest one minute before performing a third set. Extremely advanced lifters should aim for three consecutive sets.

Upper Body HIIT Workout — 55’s

This workout uses the countdown method for an extremely efficient HIIT workout — lots of work, minimal rest. It is often used in a circuit of two or three exercises, to give each muscle group slight recovery for optimal performance.

To perform the countdown method: Complete 10 repetitions of the first exercise, then immediately complete 10 repetitions of the second. Immediately do nine reps of the first exercise, then nine reps of the second, followed by eight reps of the first, and eight of the second, etc. Continue all the way down to one rep of each to complete a total of 55 reps of each exercise.

Be sure to time how long it takes to do the workout. The progression goal is to complete the same workout faster each time you repeat it. This also creates a competitive environment and personal challenge to keep your intensity high.

Push-Up

• How to Do it: Support your body on your toes and hands, with your hands set slightly outside shoulder-width. While keeping a straight line from your neck to your ankles during each rep, bend your elbows to lower your entire body, and press to full lockout. To reduce shoulder joint strain, aim your elbows more towards your feet than your shoulders.
• Sets and Reps: Countdown method, 10 to one reps.
• Rest time: No rest before moving to the next exercise.

Chin-Up

• How to Do it: Grab an overhead chin-up bar using a palms-up grip with your hands roughly shoulder-width apart. Pull your body up until your chin or neck is in-line with your hands. Lower yourself under control until your arms are almost fully extended. Don’t allow your shoulders to shrug up in the bottom (stretched) position. Maintain a tight core to prevent any leg swinging.
• Sets and Reps: Countdown method, 10 to one reps.
• Rest time: No rest before returning to the first exercise.

HIIT for Fat Loss, Conditioning, or Both?

HIIT Workouts are often used as part of a fat loss plan. Fat loss occurs when you create a calorie deficit by consistently burning more energy than you consume. Various types of exercise can contribute to increasing energy expenditure, but it’s much less than you think. Over-focusing on exercise has been shown to be less effective for fat loss than using a more well-rounded approach that combines goal-focused nutrition and training. (2)

The main benefit of fat loss workouts is the maintenance of muscle mass, so that when you do lose weight, the majority of that loss comes from body fat. In order to stimulate muscle preservation, you need to work your muscles close to failure, and HIIT workouts are an effective and efficient way to do that in a short period of time.

HIIT Workouts can also be used to improve conditioning or endurance, as well as general cardiovascular health. HIIT workouts have consistently been shown to be as effective as other cardio training methods when it comes to improving general conditioning and multiple cardiovascular health markers.(3)(4)

Time to HIIT It

HIIT training can be an extremely effective and (relatively) enjoyable part of any training plan. When paired with appropriate nutrition and combined with structured strength training and some low-to-moderate intensity aerobic (steady-state) training, you end up with a comprehensive training program and should be able to see improvements in performance and body composition. The key to HIIT training is to always remember what it stands for. You can’t avoid putting the high intensity into your high intensity interval training.

References

1. Ito S. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. World J Cardiol. 2019 Jul 26;11(7):171-188. doi: 10.4330/wjc.v11.i7.171. PMID: 31565193; PMCID: PMC6763680.
2. Johns, D. J., Hartmann-Boyce, J., Jebb, S. A., Aveyard, P., & Behavioural Weight Management Review Group (2014). Diet or exercise interventions vs combined behavioral weight management programs: a systematic review and meta-analysis of direct comparisons. Journal of the Academy of Nutrition and Dietetics, 114(10), 1557–1568. https://doi.org/10.1016/j.jand.2014.07.005
3. Bacon AP, Carter RE, Ogle EA, Joyner MJ (2013) VO2max Trainability and High Intensity Interval Training in Humans: A Meta-Analysis. PLOS ONE 8(9): e73182. https://doi.org/10.1371/journal.pone.0073182
4. Batacan RB, Duncan MJ, Dalbo VJ, et alEffects of high-intensity interval training on cardiometabolic health: a systematic review and meta-analysis of intervention studiesBritish Journal of Sports Medicine 2017;51:494-503.

Featured Image: Teerasan Phutthigorn / Shutterstock

The post The Best HIIT Workouts With Bodyweight, With Kettlebells, and More appeared first on Breaking Muscle.

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Are you wearing sustainable fabric? It matters.

The provenance of your shirt, pants, and underwear isn’t just aesthetic or ornamental. It’s serious stuff. Consider food, which isn’t that different from clothing. Textile production is an industrial process, with all the economies of scale and chemical adulteration that entails. Just as processed food bears increasingly little resemblance to whole food, clothes are not “whole textiles.” They are processed junk fabric enhanced with plastic fibers and many of the same chemicals we try to limit in our foods. 

But there’s better clothing out there, just as there’s better food. There’s clothing made of sustainable fabric—fabrics that sustain life, rather than detract from it. 

When I say “sustainable,” I’m not thinking about the planet as much as I’m thinking about the health of my own body and my family’s. For if something is going to be sustainable on a global level, it must first be a sustainable fabric for the individual. It has to support the life of the organism that populates the planet and is indeed part of the planet. Again, let’s refer back to food. If a diet isn’t compatible with good health in the population, how can it be good for the planet? Is there any situation where a diet heals the planet and its biological systems while leaving the individual animals who eat it sickly, diseased, weak, and infertile? Of course not.

For clothing to be made with truly sustainable fabric, it must be good for individual health and the environment. No other definition of “sustainable” is acceptable. And so when determining the sustainability of a given fabric, we have to consider the health impacts.

The Best Sustainable Fabrics

Organic Cotton

Cotton is the most common and widely available natural fiber, but it’s also very popular with the bugs. Cotton plants produce nutritious and energy-dense fruits throughout the growing cycle, making it irresistible and leading to heavy pesticide usage. Conventional cotton is the most heavily treated crop in the world, responsible for a lion’s share of total global pesticide applications—despite covering just a fraction of the world’s cropland. 

GMO cotton engineered to repel the most common cotton pests with an in-house toxin worked briefly but ultimately led to resistance to the engineered toxin, necessitating more pesticide usage and triggering a chemical arms race between farmers and pests that continues to this day.¹ In fact, Indian cotton farmers use more pesticides now than they did before the introduction of GMO cotton.²

I was unable to find any evidence of the pesticides used in cotton production residing in the finished fabric and then leaching into human skin, but skin is permeable. These things happen. Washing reduces any surface-level chemicals added to the cotton, but those bound to the fibers itself may remain. Again, there’s not a lot of research on this topic, perhaps because it’s one they’d rather not broach.

Linen

Linen is an ancient sustainable fabric with prehistoric roots—as far back as 30,000 years in present-day Georgia and 10,000 years ago in Switzerland, humans were extracting and dyeing wild linen fibers.³⁴ Throughout Medieval Europe, North Africa, and Central Asia, linen was a common fabric used for undergarments, tunics, dresses, and anything that lay close to the skin.

Linen is perhaps my favorite fabric at the moment. It’s almost required to live in Miami during the hottest months. You can almost feel cooler wearing a linen shirt and shorts in the humid heat than you do wearing nothing at all. Linen isn’t just less bad than cotton or synthetics in the heat. It’s actively cooler. It breathes and wicks moisture from your body. It improves in the heat and humidity. The more you wear it and wash it, the softer it gets.

Linen is naturally anti-bacterial, making it the best and most hygienic choice even today for hospital bedding (why they call them “linens”). This quality also means linen doesn’t hold odor as much as other fabrics. It’s such a sustainable fabric that you can hang a linen shirt up to air out after wearing it and there’s a good chance it’ll be good for another day or two.

Wool

Wool is another ancient fabric. If linen is great for hot muggy weather, wool is downright designed by the hand of evolution to provide insulation against the cold. You can stay active in it because it repels bacteria, doesn’t get very smelly, breathes and wicks moisture. It’s even a little resistant to water if the natural lanolin—a fatty substance present in “raw” wool that keeps sheep from getting totally soaked—remains or is added back into the fabric.

Wool can be scratchy, but merino wool is a softer, silkier variety that feels much smoother and “cotton-like.” Merino wool is more expensive than normal wool.

Tencel

Tencel is a sustainable fabric, very similar to rayon, that uses wood pulp with a non-toxic solvent to help it become fabric. Tests show that any residuals of the solvent are eliminated in the finished product, and clothes made with tencel fabric are biodegradable.

Things to Keep in Mind When Choosing Sustainable Fabrics

Trust but verify.

Some otherwise sustainable fabrics, like wool in one notable case, can be treated with BPA and other plasticizers to increase thermal stability and overall resilience, with one study even finding that wool had more BPA than polyester blends.⁵ If you buy wool, cotton, linen, or hemp clothing, be sure to research the manufacturer and confirm that they . But for the most part, any sustainable fabric is going to be a better, safer choice than any polyester or polyester-blend.

Avoid stain-resistant and water-repellant clothing.

PFAS, the “forever chemicals” linked to fertility issues, hormonal changes, and chronic health conditions that end up in our food, water, and salt, are also used to make fabrics stain-resistant and water-repellant. They can be added to any fabric, but aren’t usually incorporated into the sustainable fabrics listed above.

Obviously, water repellant gear can really come in handy when you need it. Backpacking through the Pacific Northwest or along Kauai’s Na Pali coast? Wear the rain gear. Especially since that kind of rain outwear doesn’t ‘really touch your body as much. But don’t make it a habit to wear “water repellant” and “stain resistant” clothing on an everyday basis.

Avoid wrinkle-free fabric.

Wrinkle-free usually means “dosed with formaldehyde.”

Limit polyester.

A pair of interesting dog studies showed the harmful anti-fertility effects of wearing polyester. One study in intact male dogs had them wear either polyester or cotton underwear for a few weeks. The underwear was loose enough not to affect scrotal temperatures, and yet the polyester fabric impaired sperm quality, motility, and overall fertility. The sustainable fabric—cotton—had no effect on fertility measures.

Another study placed garments made from different fabrics on pregnant dogs. One group wore wool, one wore cotton, one wore a cotton-polyester 50/50 blend, and the final group wore 100% polyester. All dogs wore their garments for the duration of the pregnancy. The wool, cotton, and cotton/poly blend dogs all had normal pregnancies with normal hormone levels throughout, while the polyester dogs were more likely to have issues.⁶

Finally, a pair of followup studies in human men explored the polyester issue further. One study split men up into three groups. One group wore cotton underwear, one group wore a cotton/polyester 50/50 blend, and the final group wore underwear made out of pure polyester. While the cotton underwear produced no electrostatic charge across the scrotal sac, both the blend and the polyester did, with the polyester underwear creating the strongest (and most detrimental) charge.⁷

Another study split men into 5 groups: a control group wearing their regular clothing, a group wearing only cotton underwear, one wearing only wool, another wearing a cotton/poly blend, and a final group wearing just polyester. They established a baseline and then tracked how their sexual activity (or “potency”) changed over 12 months. The cotton and wool groups were most unchanged. The cotton/poly blend and polyester groups saw their sexual potency diminish significantly, with the pure polyester group having the worst results.⁸

Watch the leggings and yoga pants.

A recent study found that many popular legging brands, like Lululemon and Old Navy, may also contain the forever chemicals PFAS. Not all of the samples did, mind you, but a good enough portion to be careful or even consider other brands.

Wear plain shirts.

Printed graphics on fabrics are the primary source of dermal exposure to caustic chemicals like benzothiazole. Studies of human skin show that simulated “wearing” of clothing with residual benzothiazole and other related compounds leads to dermal absorption.⁹ The risk is higher in infants wearing socks with benzothiazole, as the increased skin temperature facilitates absorption. Up to 86% of baby clothing (socks, body suits, shirts, etc) samples in one study had measurable residues.¹⁰

Mind your genitals.

Ever since modern humans arrived, we’ve been covering our genitals with fabric. That means just about every hour of the day, you’ll have to wrap your genitals in some kind of fabric. You can be shirtless at the beach but you’ll still cover your genitals. You can be walking out in your boxers to get the paper but you’ll still be covering your genitals in fabric. My point and reason for writing the word “genitals” so much is that they’re a special part of the body that’s uniquely vulnerable to poor clothing choices. If you have to wear something down there, use sustainable fabric.

The human genitals are an incredible sensitive zone covered in permeable skin, making them a prime entry point for topical medicine and uniquely vulnerable to the absorption of unwanted, harmful chemicals. The problem is that a lot of underwear is absolutely riddled with anti-fertility or estrogenic chemicals. 

How to Make Good Choices about Sustainable Fabrics

Make good choices when and where you can.

• Don’t wear snug fitting plastic (polyester) underwear. Maybe don’t wear underwear at all.
• Limit or eliminate print tees.
• Limit water-resistant or stain-resistant clothing.
• Limit wrinkle-free clothing.
• Buy your leggings and yoga pants carefully.
• Focus on quality over quantity. Be willing to spend a little more for better feeling, “healthier” more sustainable fabrics that last longer.
• If you’re dressing your baby or child, spend the money on quality stuff. At the very least, minimize child clothing with prints and graphics and aim for natural fabrics.
• Buy natural sustainable fabric like organic cotton, linen, and wool whenever possible and realistic.
• Visit thrift stores for well-worn natural sustainable fabric clothing that’s had plenty of time to leach out most of its chemical load.
• Blends are better than nothing. Remember that most of the studies discussed above found that cotton-polyester blends were less harmful (and in some cases totally harmless) than pure polyester clothing.

Sustainable Fabric Brands

What are some good brands to get you started on your sustainable fabric journey?

KindHumans: Organic cotton clothing

Icebreaker: Merino wool and wool blends, sometimes with a bit of elastane for stretch

Alex Crane: Great linen clothing

Livegiving Linen: Organic linen

Crann Organic: Organic clothing for kids

Everlane: Nice clothing whose site can be filtered by fabric. Here’s linen, here’s organic cotton. And so on.

Amazon: You can find some great deals on sustainable fabric clothing on Amazon. Just type in “organic cotton shirt” or “linen dress” or whatever. Make sure you vet the vendors, as Amazon listings aren’t always the most reliable.

Etsy: You can also find some great stuff on Etsy, a marketplace for small makers. Here’s “organic merino wool shirt,” for example.

Outdoor gear: This is a good guide to finding PFAS-free outdoor gear. Not all of the fabric is sustainable or natural, however.

Moving Forward

You know when you touch linen or wool. Your brain understands the difference between silk and linen, cotton and wool, synthetics and naturals on a somatosensory level, simply by touch.¹¹ The differences are real, and the studies probably aren’t capturing everything that distinguishes them.

I’d love to see studies into the effects of different fabrics on heart rate variability for example. I’d bet there are real differences in people wearing linen or wool versus polyester. When I wear linen, I know the difference. You just feel better, more at ease, more at home.

Despite all the somewhat troubling research discussed today, don’t lose sleep over your clothing. You’re already eating well, sleeping well, getting sun, getting out into nature, exercising on a regular basis, and all the other good things we emphasize around here. Freaking out about some chemicals on your T-shirt is only worthwhile—and even then, arguably so—if you’ve already taken care of the low hanging fruit and want something else to occupy your time.

Don’t let perfect be the enemy of the good. I own some synthetic exercise stuff myself, and it’s hard to beat for performance. That said, I’m not wearing it all the time and I’m not wearing pure polyester gear. I’m using it for specific instances: hikes, running, paddling, Ultimate Frisbee, workouts. I’d love to train hard in linen shorts or something like that, but it just doesn’t flex like synthetic active wear.

If you find yourself avoiding workouts because you haven’t found the perfect pair of totally toxin-free shorts, you’re missing the forest for the trees.

What’s your favorite sustainable fabric to wear? Got any goods brands you’d like to share?

Take care, everyone.

The post A Guide to Choosing Sustainable Fabrics appeared first on Mark’s Daily Apple.

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The sport of bodybuilding has lost a titan. On Sept. 14, 2022, through a post on his Facebook page, Bill Pearl’s wife, Judy, announced that the retired bodybuilder had died at the age of 91.

His wife noted that Pearl had recently overcome a serious bacterial infection, following a lawn mower accident which occurred in April. He was simultaneously battling Parkinson’s Disease, diagnosed in 2016, which his wife believes may have caused his death. 

[Related: Bodybuilding Legend Jay Cutler Discusses Training Commitment In Retirement, Shares Volume Back Workout]

While serving with the United States Navy in the early 1950s, Pearl began strength training at Leo Stern’s Gym in San Diego. Stern would encourage Pearl to give competitive bodybuilding a try. After Pearl won the 1953 Mr. California, Mr. America, and Mr. Universe Amateur titles, the rest was history.

With a unique mass and strength, Pearl was a bodybuilding mainstay in the mid-20th century. For an intermittent part over almost two decades between 1952-1971, Pearl competed in 11 bodybuilding competitions, winning nine of them. In that time, Pearl won contests ranging from the 1952 Mr. San Diego to three acclaimed Mr. Universe Pro contests (1961, 1967, 1971).

After enjoying his fruitful career, in 1978, Pearl stepped away from bodybuilding as an active competitor at the age of 48. To this day, only Edward Kawak (1982-1985, 1993) and Eddy Ellwood (1997-2001) have ever won more Mr. Universe competitions. Pearl is tied with fellow bodybuilding legend Arnold Schwarzenegger (1968-1970) at three victories. 

Following Pearl’s bodybuilding career, he was a mentor, trainer, and training partner to nine Mr. America winners and 14 Mr. Universe champions. Among the more notable might be 1982 Mr. Olympia Chris Dickerson.

Eventually, Pearl became a successful fitness author, penning notable popular picks such as Keys To The INNER Universe (1979) and Getting Stronger: Weight Training for Men and Women (1986). According to the caption of the post on Pearl’s Facebook page, Getting Stronger: Weight Training for Men and Women has sold over 850,000 copies to date.

[Related: 7-Time 212 Olympia Champion, Flex Lewis, Retires From Competitive Bodybuilding]

In 2003, in conjunction with co-author Kim Scott, Pearl penned his autobiography entitled Beyond The Universe: The Bill Pearl Story. For his tremendous impact on bodybuilding. Pearl was awarded the Arnold Schwarzenegger Classic Lifetime Achievement Award in 2004.

Here’s part of what Pearl’s wife had to say about her late husband’s passing on Facebook:

“All day yesterday, he [Bill Pearl] was fretting about his Facebook page and had me post a couple of things he had prepared,” Judy Pearl wrote. “He loved to share stories of other people’s triumphs and accomplishments.” 

Featured Image: Bill Pearl on Facebook

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There are impressive lifts that are significant signs of progress, and there are noteworthy lifts that double as exceptional milestones. With a recent personal boundary-breaking accomplishment while training in the gym, young powerlifter Jesus Olivares can count himself amongst the special latter group.

On September 13, 2022, Olivares shared an Instagram video of himself completing a 455-kilogram (1,003-pound) raw back squat during a training session. According to Olivares’ post’s caption, it’s also a personal record (PR) as he breaks the hallowed 453.6-kilogram (1,000-pound) squat barrier for the first time. 

 

 

 

 

 

 

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A post shared by Jesus Olivares (@mega.gojira)

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

For context compared to his individual career, Olivares’ PR squat unofficially surpasses his raw all-time competition best by five kilograms (11 pounds). The reigning International Powerlifting Federation (IPF) World Champion in the +120-kilogram weight class notched a 450-kilogram (992-pound) squat at the 2022 AMP Classic Open Nationals. That mark helped Olivares to a first-place performance in the contest. 

For context compared to his peers, Olivares becomes the latest athlete to join the notable 1,000-pound squat club. There’s a plethora of powerlifters and strongmen who have added the massive squat figure to their resumes. However, there was a time when a 1,000-pound squat was rarer in the strongman sphere. With a 456-kilogram (1,005-pound) squat during the 2016 USA Powerlifting (USAPL) Raw Nationals, Ray Williams became the first IPF/USAPL powerlifter ever to reach the milestone. For Olivares to get this accomplishment now might speak to how far he’s come as an elite lifter. 

The 23-year-old seemingly had nothing but gratitude in the caption of his squat Instagram post.

“There is only one certainty in life,” Olivares wrote. “A strong man stands above and conquers all. God gets all the glory for this one.”

 

 

 

 

 

 

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A post shared by Jesus Olivares (@mega.gojira)

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

Olivares is accustomed to making waves with his strength as a powerlifter. Amidst his work at the recent 2022 AMP Nationals, the athlete captured an unofficial world record deadlift of 402.5 kilograms (887.3 pounds). The feat would’ve been a World Record for the +120-kilogram weight class if accomplished at an international competition. Williams still holds the official mark with a 398.5-kilogram (878.5-pound) pull from the 2018 IPF World Classic Powerlifting Championships.

At the same time, Olivares’ final total of 1,110 kilograms (2,447.1 pounds) from that contest would’ve been the second-heaviest raw total in IPF powerlifting history. Daniel Bell still owns the top spot with a 1,182.5-kilogram (2,607-pound) total that he achieved at the 2021 World Raw Powerlifting Federation (WRPF) Hybrid Showdown III. 

 

 

 

 

 

 

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A post shared by Jesus Olivares (@mega.gojira)

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

At the time of this article’s publication, Olivares will not be competing in upcoming contests. At this rate, whenever he steps onto a platform, he may write another great chapter in his blossoming career. 

Featured image: @mega.gojira on Instagram

The post Powerlifter Jesus Olivares (+120KG) Breaks The 1,000-Pound Squat Barrier for a New PR appeared first on Breaking Muscle.

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On September 12, 2022, American powerlifter John Haack shared Instagram footage where he captured a raw 275-kilogram (606.3-pound) bench press during a training session. Per the caption of his post, the successful bench press rep is a new personal record (PR) for Haack. 

 

 

 

 

 

 

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A post shared by John Haack (@bilbo_swaggins181)

[Related: How to Do the Incline Bench Press for Upper-Body Size and Strength]

According to Open Powerlifting, Haack’s new bench press mark unofficially exceeds his all-time raw competition best by 7.5 kilograms (16.6 pounds). That figure of 267.4 kilograms (589.7 pounds) from the 2022 World Raw Powerlifting Federation (WRPF) American Pro is the current all-time World Record in the 90-kilogram division. 

Haack’s display of strength conveniently comes at a time when he’ll soon have the opportunity to extend his World Record. The powerlifter is preparing for the upcoming United States Powerlifting Association (USPA) Pro Raw. That competition will take place on Sept. 24, 2022, at the Brave Enough CrossFit Gym in North Kansas City, MO. 

In addition to his staggering bench press record, Haack also possesses the all-time World Record deadlift and total in the 90-kilogram category. Here’s an overview of the athlete’s top all-time raw competition bests:

John Haack (90KG) | All-Time Raw Competition Bests

• Squat — 345 kilograms (760.6 pounds) 
• Bench Press — 267.4 kilograms (589.7 pounds) | All-Time World Record 
• Deadlift — 410 kilograms (903.9 pounds) | All-Time World Record
• Total — 1,022 kilograms (2,254.2 pounds) | All-Time World Record

 

 

 

 

 

 

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A post shared by John Haack (@bilbo_swaggins181)

[Related: How to Do the Triceps Kickback for Arm Size]

Throughout his career, Haack has established a high standard of excellence. Of 25 powerlifting contests to his name, some of which he competed in both the Open and Junior divisions, Haack has won on 21 occasions and qualified for the podium 24 times. When he competes at the USPA Pro, Haack will try to extend his winning streak to four competitions dating back to September 2021. 

Here’s a rundown of notable results from Haack’s career:

John Haack | Notable Career Results 

• 2013 USA Powerlifting (USAPL) Badger Open (Open/Raw) — First Place | First career victory
• 2015-2016 USAPL Raw Nationals (Open/Junior/Raw) — First place
• 2017 WRPF Boss of Bosses 4 (Open/Raw) — First place
• 2018-2019 USPA The Tribute (Open/Raw) — First place
• 2020 USPA Metroflex Powermania (Open/Raw) — First place
• 2020 WRPF The Showdown (Open/Raw) — First place
• 2021 WRPF Hybrid Showdown III (Open/Raw) — First place
• 2021 WRPF Kern US Open (Open/Raw) — Second place
• 2021 WRPF The Bucked Up Showdown (Open/Raw) — First place 
• 2022 USPA Hybrid Showdown 4 (Open/Raw) — First place 
• 2022 WRPF American Pro (Open/Raw) — First place

 

 

 

 

 

 

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A post shared by John Haack (@bilbo_swaggins181)

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

Haack doesn’t have much to prove as a powerlifting superstar with a few World Records under his belt. One of the best things he could do is to continue building a legendary resume by attaining even loftier records. 

Featured image: @bilbo_swaggins181 on Instagram

The post Powerlifter John Haack (90KG) Casually Scores a 606-Pound Bench Press PR appeared first on Breaking Muscle.

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On September 11, 2022, Canadian strongman Mitchell Hooper shared an Instagram clip where he squatted 315 kilograms (695 pounds), raw, for five reps. According to the caption of the athlete’s post, the feat is a new five-rep personal record (PR) for Hooper, who wore a lifting belt and knee sleeves during the set. 

 

 

 

 

 

 

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A post shared by Mitchell Hooper (@mitchellhooper)

[Related: How to Do the Back Squat for Size and Strength]

Hooper’s demonstration of leg power is a part of ongoing preparation for his debut at the upcoming 2022 Rogue Invitational. That contest is scheduled to take place on Oct. 28-30, 2022, at the Dell Diamond Stadium in Austin, TX.

In anticipation of the competition, Hooper recently started filming a series on his YouTube channel entitled “Road to the Rogue Invitational.” The first video — shared on Sept. 7, 2022 — features the athlete practicing various traditional events featured in strongman contests. (Note: At the time of this writing, the organizers of the 2022 Rogue Invitational have not announced the events for the contest.)

Hooper ends up lifting Atlas Stones, working through a respective Farmer’s and Sandbag Carry, and even throws in a one-kilometer run on a treadmill for good measure. All in all, Hooper calls his diligent training in the first episode “a good place to start.”

[Related: How to Do the Triceps Kickback for Arm Size]

Here’s the current roster of athletes slated to compete in Austin at the end of October:

2022 Rogue Invitational Roster 

• Martins Licis — Reigning Champion
• Mitchell Hooper
• Trey Mitchell
• Oleksii Novikov
• Pavlo Nakonechnyy
• Rob Kearney
• Bobby Thompson
• Kevin Faires
• Maxime Boudreault
• Evan Singleton

Notably, while defending champion Martin Licis returns to defend his title, two-time reigning World’s Strongest Man (WSM) Tom Stoltman, 2021 Europe’s Strongest Man (ESM) Luke Stoltman, and four-time WSM champ Brian Shaw each declined their invitations after competing in last year’s edition. Tom Stoltman finished second behind Licis in 2021.

 

 

 

 

 

 

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[Related: Can You Squat Every Day?]

Three such noteworthy absences mean the 2022 Rogue Invitational field could be wide open for an up-and-comer like Hooper. After a 2022 WSM Qualifying Round blitz and three consecutive podium finishes in this year’s Giants Live Strongman Classic, Giants Live World Open, and Shaw Classic — Hooper may very well be in line to capture his first major international strongman victory. 

The 2022 Rogue Invitational is set to occur on Oct. 28-30 in Austin, TX. 

Featured image: @mitchellhooper on Instagram

The post Watch Mitchell Hooper Cruise Through a 315-Kilogram (695-Pound) Squat for a 5-Rep PR appeared first on Breaking Muscle.

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Kiera Aston is a rare breed of a strength sports athlete. The fitness extraordinaire is simultaneously a competitive powerlifter and an International Federation of Bodybuilding and Fitness (IFBB) Pro League bodybuilder. Aston’s latest training accomplishment exemplifies precisely what the versatile competitor brings to the table. 

On September 11, 2022, Aston shared an Instagram post where she completed a raw deadlift of 275 kilograms (606.3 pounds). The pull is a new personal record (PR) for the athlete who wore a lifting belt and lifting straps to help lock out the successful rep. In addition, per the caption of Aston’s post, it is 3.57 times her body weight of 77 kilograms (169.7 pounds) at the time of the lift.

 

 

 

 

 

 

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

Aston’s deadlift achievement appears to have come after a time when she felt she had to take a step back and recalibrate. After a recent hand injury (date undisclosed), Aston learned she needed surgery that would put a wrench in any potential upcoming competitive plans amid recovery.

She channeled this bit of adversity and turned it into a milestone. 

“So apparently, this is what happens when you take a step back and do what you enjoy,” Aston wrote in the caption of her post. “I’ve had zero pressure to exceed in anything since finding out I needed hand surgery. But I don’t do this sport because I have to; I do it because I love it. I haven’t had much structure going into sessions. I just knew I wanted to deadlift, grow my lower body, and get fitter by incorporating some CrossFit sessions. So that’s exactly what I’ve been doing.”

Aston’s new long-term goal is eventually attaining a deadlift of at least 300 kilograms (661.4 pounds) with a body weight of 74.8 kilograms (165 pounds). The mark would also be four times Aston’s body weight. According to Open Powerlifting, no women’s powerlifter has ever deadlifted that much weight in the Raw or Raw With Wraps category. The competitor seems to be well aware of what her potential achievement would mean. 

” … The biggest pull in female powerlifting history has my name on it,” Aston wrote. “It’s not ‘if’ … it’s when!”

 

 

 

 

 

 

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

To date, Aston has competed in just one sanctioned powerlifting meet — the 2019 Global Powerlifting Committee (GPC) Great Britain Bristol Qualifier, where she came in first place. Meanwhile, per NPC News Online, Aston has one bodybuilding result to her name. It came in the form of an 11th-place result in the Figure division at the 2020 Romania Muscle Fest Pro. 

Here’s an overview of the athlete’s top stats at her sole powerlifting contest:

Kiera Aston (76KG) | 2019 GPC Great Britain Bristol Qualifier Top Stats

• Squat (Wraps) — 225 kilograms (496 pounds)
• Bench Press (Raw) — 117.5 kilograms (259 pounds)
• Deadlift (Raw) — 210 kilograms (462.9 pounds)
• Total (Raw W/Wraps) — 552.5 kilograms (1,218 pounds)

 

 

 

 

 

 

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[Related: How to Do the Reverse Crunch for Strong, Well-Developed Abs]

While she isn’t formally competing, Aston has set her sights on a lofty deadlift achievement. At the high level the athlete seems to train, it might only be a matter of time before she makes history. 

Featured image: @kierajaston_fitness on Instagram

The post Bodybuilder and Powerlifter Kiera Aston Deadlifts 606.3 Pounds, 3.57 Times Her Body Weight appeared first on Breaking Muscle.

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For some lifters, nothing beats the upper-body pump they get from a high-intensity chest workout. Many of these gym-goers hope to build a bigger, stronger chest by focusing on the bench press, but mastering the simple and effective bodyweight dip often goes overlooked.

This staple movement isn’t just for gymnasts or calisthenics enthusiasts. It’s a fundamental old school exercise that’s been used by bodybuilders and strength athletes for decades.

Adding dips to your workout routine will target your pecs, triceps, and shoulders for an all-around bigger, fuller, stronger upper body. Here’s how to use only your body weight to deliver a deep burn and explosive pump for your chest.

• How to Do Dips
• Dip Mistakes to Avoid
• Benefits of Dips
• Muscles Worked by Dips
• Who Should Do Dips
• How to Program Dips
• Dip Variations
• Dip Alternatives
• Frequently Asked Questions

How to Do Dips

Dips can be done on dedicated dip bars, at an assisted dip station, or a sturdy and stable pair of chairs. Whichever setup you’re using, ensure it’s at a height where you can keep your legs and feet off the ground when in the bottom (stretched) position. This will allow a full range of motion for maximum benefit.

Step 1 — Get up on the Bars

Step up to the dip station and grab the bars with palms your facing inward. Keep your arms straight — depending on the setup, you may need to sightly jump into the locked out position. Bend your legs slightly so that your arms support your entire body weight.

Keep your back straight and your head looking forward. Engage your core and glutes by squeezing them both to keep your entire body tight.

Form tip: Ideally, your hands should be roughly shoulder-width distance. Some dip bars are angled to allow different grip widths. If your hands are farther apart, shoulder-joint strain can increase and tension on your chest muscles can decrease.

Step 2 — Lower into a Stretch

Slowly lower your body until your elbows are roughly at 90-degree angles, if your mobility allows. Maintain a forward-looking head position, but let your upper body angle slightly forward to increase recruitment of the chest muscles.

Your elbows will naturally angle slightly outwards. Avoid excessively flaring your elbows directly to the sides, which can increase strain on the shoulder joints.

Form tip: Use a slow tempo to ensure control, maximum muscle tension, and boost muscle growth. (1) Take up to three seconds to reach the bottom position.

Step 3 — Drive up to Full Contraction

Push your body up in a controlled, fluid motion. Stop once you’re back at the starting position with nearly straight arms. Briefly pause at the top to stabilize your body and minimize any swinging.

As your body rises, focus on feeling constant tension contracting your chest muscles. Engage the mind-muscle connection by focusing your full attention on the pecs and visualize the muscle fibers working.

Form tip: Your body’s path upwards should mirror the lowering phase. Your head and shoulders should arc slightly in front of your hands on the way down, and your upper body should return to a fully stacked position with your elbows above your wrists.

Dip Mistakes to Avoid

Dips are a classic bodyweight exercise that can add strength and size to your chest, arms, and shoulders. However, poor form can lead to suboptimal results or potential injury, including wear and tear on your rotator cuff tendons. (2) Fortunately, the most common errors are relatively easy to avoid.

Locking Your Elbows

In the top position, avoid locking your elbows ramrod straight. Maintain a slight bend in your arms to keep them under constant tension and yield optimal muscle-building results. (3) Paying attention to your arm position at lockout reinforces using a relatively slow tempo while focusing on maximum muscle recruitment.

In addition, locking your elbows puts them in a potentially hyperextended state, which may increase your risk of injury.

Avoid it: As your body approaches the top of the movement, pay attention not only to your chest muscles contracting, but your arm position. This will be difficult to do if you use sloppy, swinging repetitions, so maintain a constant, fluid motion throughout each repetition.

Dipping Too Low

The bottom, stretched position of most exercises is where the involved joints are under the greatest potential stress. Save your shoulders by paying close attention your depth when doing dips.

Going too low, beyond the point where you feel your shoulder muscles stretching, can significantly strain the joints. Remember, form is king when it comes to any exercise. Bodyweight exercises, including dips, are no different.

Avoid it: As you lower your body into the stretched position, you should feel both your chest muscles and shoulder muscles stretching. Don’t let your ego talk you into using an excessive range of motion. If you can see a mirror during the exercise, pay extra attention as your elbows approach a 90-degree bend. Stopping slightly higher is more acceptable than dropping too low.

Benefits of Dips

This basic bodyweight exercise allows you to build muscle mass and strength in your upper body, particularly your chest, shoulders, and triceps. Mastering strength training exercise with your bodyweight can also help to reduced your overall risk of injury and improve core stabilization.

Increased Muscle Mass and Strength

Doing dips stimulates your pecs, triceps, and core significantly. By stretching and creating tension on the entire chest muscle, dips are an efficient exercise for boosting muscle growth. (4) Bodyweight exercises have also been shown to be comparable to free weight exercises for building strength. (5)

Improved Joint Health

Maintaining muscular balance is essential for joint stability and overall health and performance, and bodyweight training is a highly effective solution. (6)

If you perform many pulling exercises or participate in activities that are pulling-intensive (e.g. training on rowing machines, pull-ups, many combat sports, etc.), regularly performing dips can build strong pushing muscles to help prevent muscular imbalances. A 10% increase in strength training volume has shown to substantially minimize overall injury risk. (7)

Improved Core Stabilization

Dips aren’t solely a chest exercise. You’ll engage your core by keeping your lower body stable throughout the movement. While your core isn’t directly trained during dips, it is strongly recruited to provide total-body stability and coordinated movement as you press. Improved core stability helps to promote overall strength, health, and injury prevention. (8)

Muscles Worked by Dips

Dips are a highly effective exercise for strengthening the muscles located in and around the chest. While dips primarily target the chest itself, the triceps and shoulders are also directly trained, as well as smaller stabilizers throughout the upper body.

Pectoralis Major

The pectoralis major is a thick, fan-shaped muscle that’s the largest muscle of the front chest wall. The pecs have multiple functions controlling arm movement including flexion and adduction (bringing the arms toward the body’s centerline)(9)

The pec major has two heads, the clavicular (upper chest) and the sternocostal (mid and lower chest). When executing dips, the clavicular head is more significantly worked as you approach the top portion of the movement. The sternocostal head is more highly activated as you lower into the stretched position. (9)

Triceps Brachii

The triceps consist of three separate but functionally similar muscle heads — the long, medial, and lateral. These are found on the back of the upper arm. The triceps are responsible for straightening the arm at the elbow joint, extending the shoulder, and moving the arm behind the torso — all of which work in sync during dips. (10)

Dips apply tension on all three heads of the triceps. Interestingly, the medial head, in particular, is more activated when the elbow is flexed beyond 90-degrees and the body reaches a relatively significant depth. (10)

Anterior Deltoid

The anterior deltoid (front shoulder muscles) is involved when raising the arm forward, in line with your body. More particularly, it’s engaged when moving your arm from behind your body to the front and/or overhead. During dips, the anterior deltoid is activated when your upper arm moves from the 90-degree bent position into the top position with your arms straight arms by your sides.

The anterior deltoids shoulder not be the primary working muscle during dips, but they are recruited significantly, which is why lifters with pre-existing shoulder problems may not be comfortable performing the exercise.

Abdominals

The abs are worked statically to control your lower body and maintain a stable total-body position. Similar to performing pull-ups, it’s not uncommon for lifters to feel some ab tension (or even post-workout soreness) in their abs after several intense sets of dips.

While your abs aren’t contracting through a significant range of motion, they are recruited to maintain control over the hips and pelvis, and prevent any leg swinging.

Who Should Do Dips

Whether you’re pushing a lawnmower or pushing a weight overhead, having adequate upper body pressing strength is essential. Dips can help to increase muscle mass, improve functional strength, and build greater upper body mobility.

Bodybuilders and Physique Athletes

Dips are a bodyweight-only alternative to the bench press or other chest pressing exercises. It allows lifters to train the chest with high tension, high intensity, and minimum equipment. Dips can help to sculpt the chest by working the pecs at a unique angle, creating an effective stimulus for growth. (11)

Strength Athletes

Any lifter focused on moving maximum weight in a pressing movement (bench press, overhead press, clean & jerk, etc.) can benefit from adding dips to their accessory training. By building the chest, shoulders, and triceps, you can improve the potential power and strength those muscle can exert. (12) The bodyweight dip also allows an intense workout with relatively less load, which can reduce cumulative stress on the joints.

How to Program Dips

Most beginners will find the dip to be challenging because you’re required to lift the majority of their own body weight, which can be too difficult due to lack of strength. Fortunately, persistence and effort will yield improvement. Experienced lifters can also benefit from the exercise as a training staple for size and strength.

Unweighted, Moderate Volume (Sets and Reps)

When chasing optimal muscle gains, training the bodyweight dip with four to six sets of 12 to 15 reps, once or twice a week can be highly effective. Approach failure on the final reps of each set to ensure appropriate intensity. This total volume provides your chest with sufficient time under tension to trigger muscle growth.

Weighted or Unweighted, Low Repetition

Performing low volume with low repetitions, such as four to five sets of three to six reps, is a reliable method to build strength. This low volume can be achieved by suspending weight from a belt, holding a dumbbell between your feet, or from simply being unable to perform more than six repetitions with good form.

Performing unweighted, low repetition sets frequently throughout the day is one effective method for building strength and improving technique. This is known as greasing the groove and it’s a highly effective way to master any bodyweight exercise, including dips.

Dip Variations

Dips can be used by lifters and athletes of any fitness level to apply tension to the multiple heads of the chest, triceps, and delts. Begin with more manageable versions of the dips while focusing on form, then add intensity and volume as you progress.

Ring Dip

Ring dips are a more challenging variation that requires significant muscular coordination, balance, and stability. This exercise applies tension to the pecs through a long range of motion while also challenging the smaller stabilizers in the shoulders and upper back.

Ring dips are a popular exercise in CrossFit programming, as well as general gymnastic-based programs, but the increased recruitment of the upper body stabilizers can help to improve muscular coordination and overall shoulder health when programmed appropriately.

Triceps Dip

This very subtle variation uses slight adjustments to your arm and torso positions. These will decrease emphasis on the chest and increase recruitment of the triceps, making it a popular and efficient arm-building movement.

The first significant difference from the chest-focused dip is to maintain an upright torso during the descent rather than leaning forward, to reduce recruitment of the chest muscles. Even more importantly, keep your elbows near your body and aimed towards the wall behind you. (13) Don’t allow them to flare outwards.

Dip Alternatives

If a lack of shoulder mobility or pre-existing injury prevents you from executing dips, there are plenty of alternative exercises you can do to continue adding size and strength to your chest.

Push-up

Good ol’ push-ups. This classic exercise is an excellent alternative to dips that still uses your own bodyweight to apply tension to the pecs and pressing muscles.

Some experienced lifters consider push-ups to be too easy but, like dips, push-ups can be progressed with increased volume or external load to consistently challenge the muscles. The chest and shoulder muscles aren’t put through a significant stretch during push-ups, compared to dips, making them an ideal option for lifters with pre-existing joint pain.

Bench Press

The classic bench press is an excellent substitute for dips because the potential to move heavy weights can carryover to size and strength gains. Some gym veterans would rank the bench press on par with dips as fundamental chest-building exercises.

The flat barbell bench press is obviously essential for powerlifters, as one of the competitive lifts. Its potential to build upper-body strength can also carryover to other strength athletes including strongmen and strongwomen.

FAQs

Are dips bad for the shoulders?

Using proper form and avoiding the technique mistakes explained above, dips will place more stress on the pecs, triceps, and anterior deltoid muscles instead of the associated joints. This optimal muscle recruitment can significantly reduce the risk of injury.

However, if the exercise is executed with improper form or too heavy a load, dips may lead to shoulder impingement, potentially straining the rotator cuff tendons. (14) Fundamentally, the principles which apply to all exercises apply to dips — do them properly, with programming appropriate for your fitness level, and you’ll minimize potential hazards.

How should I program dips with other presses in a chest workout?

Specific programming variables will depend on a number of factors, including your experience level, training frequency, and goals. Generally speaking, performing one to three various types of presses in a single workout can be an effective way to train your chest.

Ideally, the exercises will be diverse — such as the flat barbell bench press, dips, and incline dumbbell press. Redundant training — such performing the flat barbell bench press, flat dumbbell bench press, and close-grip barbell bench press in one session— will deliver excessive fatigue and minimal results.

Time to Take a Dip

Shoulder injuries, poor shoulder mobility, and lack of “pushing strength” can interfere with daily life and hinder performance in the gym, on the platform, and on the field. However, incorporating dips into your training program can pack on muscle, increase strength, reduce injury risk, and enhance physical performance for lifters, athletes, and weekend warriors alike.

References

1. Wilk, M., Zajac, A., Tufano, J.J. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med 51, 1629–1650 (2021). doi: 10.1007/s40279-021-01465-2
2. Mckenzie, Alec & Crowley-McHattan, Zachary & Meir, Rudi & Whitting, John & Volschenk, Wynand. (2021). Glenohumeral Extension and the Dip: Considerations for the Strength and Conditioning Professional. Strength and Conditioning Journal. 43. 93-100. 10.1519/SSC.0000000000000579.
3. Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
4. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
5. Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of strength and conditioning research, 29(1), 246–253. https://doi.org/10.1519/JSC.0000000000000589
6. Harrison, Jeffrey. (2010). Bodyweight Training: A Return To Basics. Strength & Conditioning Journal. 32. 52-55. 10.1519/SSC.0b013e3181d5575c.
7. Lauersen, J.B., Andersen, T.E., Andersen, L.B. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018 Dec;52(24):1557-1563. doi: 10.1136/bjsports-2018-099078.
8. Huxel Bliven, K.C., Anderson, B.E. Core stability training for injury prevention. Sports Health. 2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200.
9. National Institutes of Health: Stat Pearls. Anatomy, Thorax, Pectoralis Major Major.
10. Landin, D., Thompson, M., Jackson, M. Functions of the Triceps Brachii in Humans: A Review. J Clin Med Res. 2018 Apr;10(4):290-293. doi: 10.14740/jocmr3340w.
11. 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
12. Reggiani, C., & Schiaffino, S. (2020). Muscle hypertrophy and muscle strength: dependent or independent variables? A provocative review. European journal of translational myology, 30(3), 9311. https://doi.org/10.4081/ejtm.2020.9311
13. Cinarli, Fahri & Kafkas, Muhammed & Soylu, Abdullah & Yılmaz, Nurkan. (2021). EFFECT OF ELBOW ANGLE ON TRICEPS BRACHII AND PECTORALIS MAJOR MUSCLE ACTIVITY DURING PARALLEL BAR DIP. 27. 57-69.
14. Escamilla, R. F., Hooks, T. R., & Wilk, K. E. (2014). Optimal management of shoulder impingement syndrome. Open access journal of sports medicine, 5, 13–24. https://doi.org/10.2147/OAJSM.S36646

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The 2022 Yamamoto Pro took place on September 10, 2022, in Padua, Italy. With the 2022 Olympia inching ever closer, this year’s International Federation of Bodybuilding and Fitness (IFBB) Pro League contest in Italy held a lot of weight as another step in the qualification process. As the respective competitors showed off their immense mass, it was another opportunity for some to make a name for themselves.  

The 2022 edition of the Yamamoto Pro featured four divisions, with Vladyslav Suhoruchko as one of the headline victors. The respective winners of each category earned an automatic place in the Olympia on December 16-18, 2022. Meanwhile, with the Yamamoto Pro being an IFBB Tier 4 contest, the second to fifth place finishers earned points ranging from four to one in their overall bid for the prestigious bodybuilding competition.

 

 

 

 

 

 

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A post shared by Vlad THE IMPALER Suhoruchko (@suhoruchko)

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The final point standings for athletes who haven’t won an IFBB Pro League contest this season will be finalized on November 20, 2022. Here’s a rundown of the results from the Men’s Open division at the 2022 Yamamoto Pro:

2022 Yamamoto Pro Results | Men’s Open

1. Vladyslav Suhoruchko
2. Mohamed El Eman
3. Andrea Muzi
4. Jamie Christian-Johal
5. Roman Fritz
6. Pasquale D’Angelo
7. Harry Harris
8. Anton Bippus
9. Mustafa Yildiz
10. Fabio Romagnolo

With his win, Suhoruchko continues a quality spate of performances in recent years. The Ukrainian athlete finished in fifth place at the 2022 Big Man Evolution Pro. Plus, according to NPC News Online, he took home a second-place result at the 2020 Romania Muscle Fest Pro. As a result of his victory, Suhoruchko will now compete in his first career Olympia contest. He follows in a recent line of athletes who will make their Olympia debut this late fall. 

Here’s an overview of the other Men’s divisions featured at the 2022 Yamamoto Pro. 

Classic Physique

1. Christian Zagarella
2. Valeri Enchev
3. Siem Goossens
4. Abdullah Al-Sairafi
5. Richard Gyula Nagy
6. Edoardo Ciocchetti
7. Jabar Al Kuwari
8. Simone Bestagno

 

 

 

 

 

 

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A post shared by Christian Zagarella Ifbb Pro (@zagarella_ifbb_pro)

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Men’s Physique

1. Jeffrey Darko
2. Chao Peng
3. Emile Walker
4. Victor Ramirez
5. Andrea Antonelli
6. Andrea Miggiano
7. Omar Suleiman
8. Lorenzo Giachetti
9. Giuseppe Riserbato
10. Tyler Smith

Here’s how the respective athletes fared in the Women’s Division, the Bikini category:

Bikini

1. Rukiye Solak
2. Francesca Stoico
3. Kerry Sexton
4. Jessica Kavanagh
5. Eszter Oczella
6. Renata Nowak
7. Margherita Todeschini
8. Martyna Derlat
9. Giuditta Taccani
10. Vania Maria Mesquita

 

 

 

 

 

 

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A post shared by Rukiye Solak | IFBB BIKINI PRO (@_rukiyesolak)

[Related: How to Do the Reverse Crunch for Strong, Well-Developed Abs]

According to the IFBB Pro League calendar, the next contest on the docket for some of these competitors is the 2022 Arnold Classic UK Pro, set to occur on September 24-25, 2022, in Birmingham, England.

The Arnold Classic UK Pro is Tier 2 under the IFBB’s umbrella, meaning the second through fifth place finishers can earn qualifying points ranging from eight to five. It’ll assuredly be another significant rung on the ladder to the 2022 Olympia. 

Featured image: @suhoruchko on Instagram

The post Vladyslav Suhoruchko Wins the 2022 Yamamoto Pro, Plus Full Results appeared first on Breaking Muscle.

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Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside. Enjoy the eggplant as is with a sprinkle of fresh herbs, or drizzle on balsamic vinegar, tahini sauce or Primal Kitchen Italian Dressing or Balsamic Vinaigrette.

We like using Italian, Graffiti, Chinese or Japanese eggplant for this recipe. They are meaty, firm, and hold up to grilling well. Feel free to adjust grill time depending on your grill and any parts of it that are hotter than others. The end result should be crispy on the outside and soft and flavorful on the inside without being chewy. If the flesh of your eggplant ends up chewy but the outside is already too browned, reduce the heat of your grill a little and cook the eggplant for longer – chewy eggplant usually means it’s undercooked.

How to Grill Eggplant

First, cut off the stem and end of each eggplant. Then slice the eggplants into rings about ½” thick. You can also slice them on an angle or into thick strips if you’d like. Place the sliced eggplant in a large bowl and add a generous pinch of salt. Toss the eggplant to distribute the salt. Place a large cloth or towel on top of a large sheet pan and lay the sliced eggplant out on top of it. Allow the eggplant to rest for 30 minutes or so. You can also place a towel on top of the eggplant and another sheet pan on top of that to push down on the eggplant and release more water.

Blot or wipe the eggplant slices with a towel to remove excess moisture. Then salt and place them into a bowl. Toss in another bowl with the olive oil until the oil coats and starts to get absorbed into the slices.

Heat your grill to medium-high heat and clean the grates well. Once hot, add the eggplant slices and grill for about 2 minutes, then turn them 90 degrees with tongs and grill for another minute or two to get nice grill marks on one side. Repeat on the other side until eggplant is crisp on the outside but soft on the inside. Adjust the time as needed depending on what part of your grill is hottest so the eggplant is cooked through but doesn’t burn. Repeat with the remaining eggplant.

Serve your eggplant with a sprinkle of fresh herbs, a drizzle of balsamic vinegar or tahini, or your favorite Primal Kitchen dressing such as Italian or Balsamic Vinaigrette!

Print

Easy Crispy Grilled Eggplant

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• 
  Author: Priscilla Chamessian
• 
  Total Time: 50 minutes

Print Recipe

Pin Recipe

Description

Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside.

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Ingredients

2–3 eggplants (Italian, graffiti or Chinese eggplants work well), about 2.5 pounds

1/3 cup Primal Kitchen Organic Extra Virgin Olive Oil

Salt

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Instructions

1. Cut off the stem and end of each eggplant. Slice the eggplants into rings about ½” thick. You can also slice them on an angle or into thick strips if you’d like.
2. Place the sliced eggplant in a large bowl and add a generous pinch of salt. Toss the eggplant to distribute the salt.
3. Place a large cloth or towel on top of a large sheet pan and lay the sliced eggplant out on top of it. Allow the eggplant to rest for 30 minutes or so. You can also place a towel on top of the eggplant and another sheet pan on top of that to push down on the eggplant and release more water.
4. Blot or wipe the eggplant slices with a towel to remove excess moisture and salt and place them into a bowl. Toss in another bowl with the olive oil until the oil coats and starts to get absorbed into the slices.
5. Heat your grill to medium-high heat and clean the grates well. Once hot, add the eggplant slices and grill for about 2 minutes, then turn them 90 degrees with tongs and grill for another minute or two to get nice grill marks on one side. Repeat on the other side until eggplant is crisp on the outside but soft on the inside. Adjust the time as needed depending on what part of your grill is hottest so the eggplant is cooked through but doesn’t burn. Repeat with the remaining eggplant.
6. Serve your eggplant with a sprinkle of fresh herbs, a drizzle of balsamic vinegar or tahini, or your favorite Primal Kitchen dressing (we like Italian or Balsamic Vinaigrette!)

• Prep Time: 40 minutes
• Cook Time: 8-10 minutes

Nutrition

• Serving Size: 1/6 or recipe
• Calories: 153.3
• Sugar: 6.7g
• Sodium: 102.3mg
• Fat: 12.3g
• Saturated Fat: 1.7g
• Trans Fat: 0g
• Carbohydrates: 11.1g
• Fiber: 5.7g
• Protein: 1.9g
• Cholesterol: 0mg
• Net Carbs: 5.22g

Keywords: grilled eggplant

The post Easy Crispy Grilled Eggplant appeared first on Mark’s Daily Apple.