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There was a time when International Federation of Bodybuilding and Fitness (IFBB) Pro League member Johnnie Jackson was a fixture on the competitive circuit. In the 2010s alone, the 52-year-old appeared in almost 20 sanctioned IFBB competitions. Overall, in a nearly two-decade-long career, Jackson can boast close to 60 appearances in bodybuilding contests. His profile spans back so far, he can boast of squaring off against various Mr. Olympia legends like Ronnie Coleman, Jay Cutler, and Phil Heath. However, after 2017, while he never formally retired, Jackson stopped appearing on stage — aside from a brief return with two contests in 2020.
Instead, the winner of the “2009 World’s Strongest Professional Bodybuilder” title has since shifted away from posing to primarily focus on strength training — as one glance at his Instagram would indicate. That might change very soon. On Jan. 30, 2023, Jackson appeared in a podcast episode with Muscular Development, where he discussed upcoming plans. Over the course of the appearance, the seasoned pro elaborated on making a potential comeback at the 2023 Masters Olympia on Aug. 26-27, 2023, in Cluj-Napoca, Romania.
One of the main reasons Jackson says he is considering a comeback at age 52 is that he misses the thrill of competition. After spending so much of his life around high-level bodybuilding, walking away outright doesn’t appear to be easy for Jackson.
“I miss the stage so much,” Jackson explained. “I miss the journey. I miss the posing. I miss the crowds. I miss feeling like I’m significant amongst my peers and fans.”
As for following through with any potential plans, Jackson maintained he hadn’t yet made any formal inquiries into competing at the 2023 Masters Olympia. For the time being, the idea of returning is more on the tip of his tongue — even if he has seemingly considered all of the possibilities.
“Nobody [the Masters Olympia organizers] reached out to me, and I haven’t applied yet,” Jackson clarified. “I’m mulling it over. It’s still in the works. I’m totally thinking about it. I mean, I miss competing like you would miss your left hand if it wasn’t attached to your body anymore … Honestly, I’m not one of those guys who is like, ‘yeah, I’m happy in retirement.’”
Judging by Jackson’s tenor and candor within this tell-all conversation, it might be harder to keep him away from the stage as time passes.
Sometimes an athlete just has to scratch their competitive itch.
” … I have to say, since they announced it [the 2023 Masters Olympia], each day more and more I’m thinking about it,” Jackson said. I figure by mid-February, I will be in or out. By mid-February, I have to say yes or no. More and more every day I’m leaning towards yes.”
A pivotal decision in Jackson’s bodybuilding career awaits him.
He could elect to return and harness that competitive energy he notes he’s been missing. He doesn’t appear to have much to lose. At the same time, as he enters the thick of his 50s, there might not be too much of a rush to shift his life around on a dime again. Whatever lies ahead, he certainly has the current appearance of a man who wants to show off an elite physique again.
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Compared to John Haack, most mere mortals would likely struggle to squat, press, and pull a fraction of the weights he logs for himself. However, Haack has routinely proven he isn’t any Average Joe in the weight room. When this powerlifting superstar stacks his barbell with a staggering number of 45-pound plates, chances are he’ll not only succeed with his lift — he’ll make it seem easy, too.
On Jan. 30, 2023, Haack posted a video to his Instagram profile where he successfully locked out a 415-kilogram (915-pound) raw deadlift. According to a caption in the video of his strength feat, this pull is a personal record (PR) for the powerlifter. It’s also five kilograms (11 pounds) more than his current 90-kilogram weight class World Record of 410 kilograms (903.9 pounds). Haack notched that mark at the 2022 World Raw Powerlifting Federation (WRPF) American Pro during a first-place performance. For this latest training feat, the athlete wore a lifting belt and wrist wraps, utilized a mixed grip, and completed his deadlift from a conventional stance.
Haack finished this deadlift relatively easily, but it wasn’t entirely smooth. The powerlifter launched off the ground with ease but did slow his pull to a degree as he reached the full lockout position. The clip shows Haack with a noticeable shake in his lower half as he tries to cap his unofficial largest pull ever. Within the confines of a formal lifting contest, a rigid official on hand might have thrown a red light on Haack’s deadlift, as is there a hint of a hitch to complete it. Hitches are illegal on the powerlifting platform and are typically only permitted in strongman contests.
Haack’s latest groundbreaking deadlift is connected to ongoing preparation for his next sanctioned lifting competition. As he confirms in his Instagram post, the athlete will compete in the upcoming WRPF Ghost Clash 2. The contest will be his first of 2023, as well as his first lifting appearance since late September 2022. If this latest pull is a harbinger of what’s to come from one of powerlifting’s more prominent names, Haack should be ready to fly by his peers on Feb. 18-19, 2023, in Miami, FL.
Per Open Powerlifting, Haack maintained a spotless competitive record in 2022. He won each of the 2022 United States Powerlifting Association (USPA) Raw Pro, the 2022 WRPF American Pro, and the 2022 USPA Hybrid Showdown 4 contests. Between the 90-kilogram and 100-kilogram weight classes, the athlete set five raw World Records in the process. They are as follows:
John Haack | 2022 Powerlifting World Records
100-Kilogram Division
Bench Press — 272.5 kilograms (600.7 pounds) — Raw World Record
Total — 1,030 kilograms (2,270.7 pounds) — Raw World Record
90-Kilogram Division
Bench Press — 267.5 kilograms (589.7 pounds) — Raw World Record
Deadlift — 410 kilograms (903.9 pounds) — Raw World Record
Total — 1,022.5 kilograms (2,254.2 pounds) — Raw World Record
At the time of this writing, it is unclear what weight class Haack will compete in at the WRPF Ghost Clash 2 in mid-February. It’s worth noting his top deadlift of 410 kilograms (903.9 pounds) is identical in both the 90 and 100-kilogram categories. That potentially means regardless of where Haack officially features, he is liable to shine again and put on a show well in line with his past high standards.
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When James “Flex” Lewis speaks on the current state of bodybuilding, folks in the community tend to listen to the retired legend. As the 2023 Arnold Classic (AC) nears this March — a contest that will now have a lucrative $300,000 cash prize — the former dynastic seven-time 212 Olympia champion (2012-2018) discussed some of his perspectives on the Columbus, OH, event.
On Jan. 27, 2023, Lewis appeared in a podcast episode with Fouad Abiad Media to partly break down what might lie ahead in the 2023 AC on Mar. 2-5, 2023. The fitness icon seemingly spared few details, predicting his top 10 finishers for the major competition.
Lewis viewed Walker as the odds-on favorite to capture his second career AC title in the last three years. However, he did clarify a few names — such as former two-time Mr. Olympia (2020-2021) Mamdouh “Big Ramy” Elssbiay and rising star Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked” — that he thinks could push Walker and keep the athlete from standing on top of the podium.
“I can’t wait to see if Ramy [Elssbiay] is able to bring a better look next to Nick [Walker],” said Lewis. “Andrew [Jacked] is my dark horse. Samson [Dauda] needs one to two years of added muscle in the right areas, and maturity, and then you’re talking about a completely different monster. I feel like Samson [Dauda] will be a threat in any [expletive] show he steps foot in in the future.”
Notably, Lewis asserted that two-time 212 victor (2020, 2022) Shaun Clarida could make some noise. However, it would seem to be a tall task for the 5’2″ athlete to topple lineup of Men’s Open competitors.
“If they judge and look at Shaun [Clarida] with [blinders] on, he’s [expletive] Ronnie Coleman in a 212 size,” Lewis explained. “He [Clarida] never misses. He comes in on point every time … It’s a hard one for me to see somebody who I have a vested interest in, as a 212 champion, but I just think that he’s going to be lost with the height of what’s there.”
As the AC rises in prominence and prestige as a contest, it’s hard not to imagine the spotlight growing bigger and getting more attention from established titans. Plus, if Lewis is giving Walker his blessing — the second former Olympia mainstay to do so recently — it seems the superstar might use the coming AC as another launching-off point in his young career.
Technically, “cryotherapy” refers to any method of using cold therapeutically. Icing a sprained ankle, freezing off a wart, or sitting in an ice bath after a game of Ultimate Frisbee are all forms of cryotherapy. Today, though, I’m using the term cryotherapy to refer specifically to whole-body and partial-body cryotherapy chambers.
Cryotherapy chambers use electric cooling or liquid nitrogen to expose users to super-chilled air in order to achieve various (supposed) benefits. The technology dates back to the late 1970s, and it used to be pretty niche, reserved mostly for top-level athletes and people with specialized medical needs. Now, cryo centers have popped up all over the place, and you can easily book yourself an appointment for any old reason.
Even if you’ve never visited one yourself, you can probably picture what I’m talking about here. A cryo chamber usually looks like a person-sized tin can that you stand up or lie down in, sort of reminiscent of polio-era iron lungs. You might go in with your entire body (whole-body cryo), or your head might stick out the top (partial-body cryo). Sometimes, though, a cryotherapy chamber is just a small room. The air inside isn’t just cold. It’s really, really cold, typically between -200 and -300 degrees Fahrenheit, or below -100 degrees Celsius. (You can also do targeted cryotherapy using a wand to blast a small area with cold air. I won’t be talking about that today because most research focuses on chambers.)
I’ve extolled the virtues of cold therapy before. Cold exposure is a simple and, I’d argue, adaptive way to fight inflammation, boost immunity, and build mental and physical fortitude. My modalities of choice are cold plunges and taking advantage of cold weather, but cryotherapy potentially offers many, maybe even all, of the same benefits.
The questions at hand today are whether cryotherapy chambers are worth trying and whether they offer anything special compared to other types of cold therapy.
How Does Cryotherapy Work?
When you go in for a cryotherapy session, you’ll strip down to only the bare essentials needed to protect your extremities and delicate bits (socks, shoes, or booties, gloves, underwear, and, if your head is in the chamber, ear covering and face mask). After a brief cool-down session, you step into the chamber. Due to the extreme temperature, the session will last only one to three minutes, never more than five minutes.
When exposed to very cold stimuli, several important things happen in the body:
Vasoconstriction, which pulls blood toward the core and improves blood oxygenation and subsequent delivery of oxygen to muscles.1 When applied to an injured area, this prevents blood from pooling at the site and helps prevent secondary injury.
Anti-inflammatory response, characterized by lower pro-inflammatory and higher anti-inflammatory markers.23
Autonomic nervous system stimulation, or activation of the “rest-digest-repair” nervous system, as evidenced by changes in HRV and catecholamines (stress hormones).5
None of these is unique to cryotherapy chambers. Any type of cold exposure elicits these effects. In fact, there’s some evidence that icing and cold water immersion do it better.67 Cold air simply isn’t as good at thermal conduction as ice or cold water.
It’s also worth noting that it’s not clear how long these effects last. Inflammation may go down acutely, for example, but we don’t have long-term studies to show that cryotherapy reduces chronic inflammation (the kind that causes more widespread, long-term health damage). In a study in which ten women did cryotherapy three times per week for three months, researchers observed immediate reductions in HRV right after the cold exposure. However, the women’s baseline HRV did not change from the beginning to the end of the study, meaning that the autonomic response was acute but not long-lasting.8
Potential Cryotherapy Benefits
As with all forms of cold therapy, proponents make big promises about all the things cryotherapy can do. Here are three benefits for which there is enough evidence worth mentioning.
Recovery and injury prevention
The biggest reasons people seek out cryotherapy are for post-exercise recovery and treating sports-related injuries.
Overall, the studies in this area are mostly small and not always consistent, but most studies find that cryotherapy reduces pain and subjective fatigue following exercise.9 However, it doesn’t seem to attenuate muscle damage as measured by creatine kinase levels.10 Nor does it consistently improve performance.11
Altogether, the evidence points to cryotherapy as being better for subjective recovery (how athletes feel) than objective markers of recovery.
Chronic pain reduction
A 2020 review found that =whole-body cryotherapy is effective at reducing pain in patients with osteoarthritis, fibromyalgia, rheumatic diseases like rheumatoid arthritis and ankylosing spondylitis disease, and other types of chronic pain.12 The protocols in these studies varied but generally entailed one or two sessions per day several times per week for a number of weeks.
Improved sleep
A handful of studies have found that cryotherapy improves sleep in athletes:
7 professional male soccer players did cryotherapy or no cryotherapy (control) after a 90-minute training session. The men moved significantly less during sleep, a measure of sleep quality, following three minutes of cryotherapy. However, these same sleep improvements were not evident when they did only 90 seconds or two 90-second bouts with five minutes of rest in between.13
22 young, fit men did a 55-minute run at 7 p.m., followed by three minutes of cryotherapy (at only -40 degrees) or three minutes of sitting quietly. Cryotherapy improved both subjective and objective sleep quality.14 Similar findings were reported with elite male and female basketball players.15
10 female synchronized swimmers who were preparing for the Olympic trials did either three minutes of cryotherapy or no recovery (control) every day during two-week high-intensity training blocksy. Not only did the athletes sleep better following cryotherapy, but they also seemed to recover better from their workouts.16
Obviously these findings are limited to highly fit individuals, but it’s possible that cryotherapy might work the same way for the average person.
Cryotherapy Risks
Given the extreme temperatures, it’s important that you follow basic safety protocols. Go to a reputable place, never go more than a few minutes, and follow all the instructions to a tee. Don’t do cryotherapy without talking to your doctor if you have a heart condition, circulatory issue, or are pregnant.
The FDA put out a statement in 2016 letting everyone know that cryo is not FDA approved, for what it’s worth.17
Pros and Cons of Cryotherapy
Given all this, here’s what I see as cryotherapy’s pros and cons.
PROS:
It’s quick. You only need to withstand a few minutes of extreme cold to reap the benefits.
Although all cold therapy can be intimidating, I imagine that some folks will find the idea of a cryotherapy chamber easier than jumping into cold water.
Cryotherapy seems pretty safe. (Hyperthermia and frostbite are possible, though.)
It looks cool. Let’s be honest, standing in a cryo chamber with the liquid nitrogen gas swirling around you feels futuristic and kinda badass.
CONS:
It’s expensive compared to cold-water immersion, and there’s not good evidence that it’s any more effective.
Cryotherapy studies are mostly small, and the results aren’t always consistent, possibly because different researchers use different protocols. Although I highlighted some of the probable benefits above, some studies also find no effects.
Like any form of cold therapy, it’s not safe for everyone.
I’m interested to hear about your experience with cryotherapy. Tell me in the comments if you used it and whether it helped. I’m especially interested to hear direct experiences comparing cold-water immersion to cryo chambers.
On Jan. 27, 2023, Bumstead posted a video to his YouTube channel where he made an effort to outline his present competitive mindset. In the process, before he even considers a division change or appearing in contests, the athlete maintained that his mission for the foreseeable future is adding more Olympia titles to his trophy case.
Despite his dominance in the Classic Physique division, Bumstead doesn’t feel like he’s a class above his peers. According to the athlete, his current schedule allows him to go full throttle for recovery and subsequent Olympia training. That, in turn, affords him the advantage he feels is needed to get Olympia wins.
Whereas if Bumstead were to put himself out there for a competition like the AC, he noted it would disrupt the successful rhythm he’s established.
” … Because I won the Olympia, I qualify [to compete in the Olympia contest] for life,” Bumstead explained. “I think that puts me at a huge advantage because I can then take three months off [post-Olympia] to really give my body a break, recover and relax, and then I can get into my off-season, slowly ease into it and make the changes and growth that I need to, and then I can start prep. Then, I don’t have to worry about other shows in between.”
If Bumstead ever worked for a solid showing at the AC, it would reduce his recovery time and potentially hamper his Olympia chances. The athlete would only really have roughly one month of rest after the AC before jumping back into Olympia-focused training and nutritional plans.
Until further notice, that doesn’t appear to be a sacrifice Bumstead is willing to make. He’s involved in his bodybuilding endeavors to create an Olympia legacy alone.
“[Doing the AC] would give me a month to recover, a month off-season, and then I’d be into a three-month prep [for the Olympia]. I would just be in that cycle super-quick with no downtime, and I really want my body to stay young, rested, and youthful,” Bumstead elaborated. “I don’t want to start looking old, tired, beat-up, and injured on stage. All I want to do is win Olympias. That’s the legacy I’m trying to build right now. The Arnold [Classic] is not my priority.”
For what might be the first time in 2023, Bumstead has made his upcoming journey explicitly clear. He wants to extend his reign at the top of the Classic Physique division, with any non-Olympia ambitions being unimportant. For Bumstead, it appears that he wants to continue meticulously refining and polishing the competitive plan that’s been shown to work.
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The 2023 edition of the Britain’s Strongest Man (BSM) contest saw veteran Adam Bishop capture his second career BSM title. Bishop’s first BSM win occurred in 2020 when he overcame the now two-time reigning World’s Strongest Man (WSM), Tom Stoltman, and Stoltman’s brother Luke. According to Strongman Archives, that was also Bishop’s last professional strongman win, with his 2023 Giants Live-organized victory ending an approximate three-year drought. Joining Bishop on the podium at the 2023 iteration of the BSM were Gavin Bilton (second place) and 2019 BSM champion Graham Hicks (third).
Here’s an overview of the final standings from the 2023 BSM competition, which took place in Sheffield, England, on Jan. 28, 2023:
The single-day BSM contest featured five events for the respective competitors to work through: the Deadlift Ladder, Car Walk, Viking Press for Reps, Loading Race, and Power Stairs. In an all-around dominant performance, Bishop won four of the five events save for the Viking Press for Reps, where he finished in seventh place.
Given the context of Bishop finally getting off the schneid to stand on top of a podium again, he was understandably quite satisfied with his performance in the aftermath. Bishop had finished in third place during the 2022 BSM, and that disappointing shortcoming seemed to inspire him to return stronger than ever.
In reaction, the experienced strongman shared a thorough, appreciative reflection on his second BSM title and his first win in over three years.
“Back at the top once again, two times as the Britain’s Strongest Man,” Bishop started. “Amazing night with [Giants Live]. It’s always my favourite show of the year with the ever-awesome Sheffield crowd. After the disappointment of last year, it felt great to put in a strong performance and get that trophy back in my hands. A big thank you to all of the crowd, [the Giants Live] crew, and my fellow competitors for putting on such a spectacle of strength.
It was a pleasure sharing the podium with my friends, Gavin Bilton and Graham Hicks. The 2023 season has got off to the perfect start. Let’s keep this thing rolling.”
The 2023 competitive year arguably couldn’t have gotten off to a better start for Bishop. The athlete will now likely turn his attention to notching a place in the 2023 WSM on Apr. 19-23, 2023, in Myrtle Beach, SC. His best career result during that contest was a sixth-place finish in 2020. Chances are, Bishop could parlay being a two-time BSM champion into a benchmark performance at strongman’s biggest competition.
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“Doubling up” can be a good thing — A doubleheader at the ballpark, double meat in your burrito bowl, and a double shot of espresso to jump-start the day. But it can also be, well, double trouble — Double vision, double traffic fines, and double-dipping your chip at a party.
But how about doubling up on big lifts in the same workout with deadlifts after squats? Or maybe deadlifts before rows? The question of whether to put the deadlift on “leg day” or “back day” is a contentious programming issue.
Credit: YAKOBCHUK VIACHESLAV / Shutterstock
Put deadlifts on leg day, and you’re likely combining squats and deadlifts in the same workout. Not exactly a walk in the park, especially considering the heavy loads typically used with these big lifts. Instead, you could slip deadlifts alongside upper body exercises like barbell rows, but now you’ve created a daunting “pull” session with the potential to fry your back.
Before you double-down on any program design biases, consider the potential pros and cons. Explore the root of this question, delve into scientific evidence, and find practical recommendations to solve this lifting conundrum.
Most lifters, particularly those training three more times per week, commonly organize their routine using some type of training split. I wrote extensively about the most popular training splits. In brief, a “split” assigns a specific focus to each session of the week. Two of the most common training split routines are Push/Pull/Legs (PPL) and body part (BP) split.
In PPL split routines, lifters hit the gym three or more times per week. The first session (“push day”) is traditionally dedicated to upper body pushing exercises (e.g. overhead press, triceps extensions, or dips). The next session (“pull day”) is reserved primarily for upper body pulling exercises (e.g. rows, pull-ups, or curls). In essence, “pull day” is a “back day.” Lower body exercises are typically assigned to the third session (“leg day”).
In BP split routines, lifters hit the gym at least five days per week. As the name suggests, each workout in a BP split is assigned its own muscular region of focus. An example of a common BP follows: “Chest day,” which invariably falls on Monday for typical gym-goers, includes exercises targeting the pectoral muscles (e.g. bench press, incline bench, or pec flye). “back day” includes exercises targeting the muscles on the back of the torso (e.g. lat pulldowns, rows, or back extensions).
At face value, the deadlift appears to primarily train the hips and lower body. Therefore, the deadlift belongs in “leg day” of PPL and BP split routines. Done and dusted, right?
Better loosen your lifting belt, because it’s not that simple. Categorizing deadlifts in a split routine is a complex question. Its implications may affect the productivity of your training. We need to consider functional anatomy, the potential effects of fatigue, implications for recovery, individual fitness goals, and more.
Muscles Worked by the Deadlift
The deadlift involves lifting a weight, typically a loaded barbell, using a hip-dominant lower body extension pattern. Although many variations of the deadlift exist, all deadlifts require resisted hip extension, which trains the glutes, most of the hamstrings, and some of the inner thigh muscles. Primary muscles include: gluteus maximus, gluteus medius, gluteus minimus, semimembranosus, semitendinosus, biceps femoris (long head), and adductor magnus.
Above the hips, the trunk muscles must keep the body ridged and transfer forces generated by the hips to the upper body. “Spinal erectors” refers to muscles on the backside of the trunk that act to extend the spine — The erector spinae muscle group, quadratus lumborum, the semispinalis group, and many smaller muscles fall into this category. Mechanically, the spinal erectors are the most significant trunk muscles during the deadlift. Albeit, the abdominal muscles are also essential, as they contract along with the spinal erectors to increase pressure in the abdomen, which further increases the rigidity of the trunk.
Credit: UfaBizPhoto / Shutterstock
Depending on the deadlift variation employed (e.g. conventional versus Romanian), the quadriceps may be more or less involved. Finally, the forearm muscles involved in grip are also active in the deadlift.
The deadlift works the entire posterior chain, including muscles in the legs and back. Clearly, the deadlift does not fit cleanly into either “leg day” or “back day.” But organizing your training split was never about goose-stepping to rules about which body parts can be trained on which day. Your splits should promote the desired training adaptation, such as strength or muscle size. If you want to experience ongoing increases in strength and size, you’ll need to manage fatiguewithin each workout then recoverfor the next one.
Effects of Intra-Workout Fatigue
Fatigue, technically, describes the reduction in a muscle’s ability to contract or produce force. Two types of fatigue occur in response to exercise: peripheral fatigue and central fatigue. Peripheral fatigue occurs at the working muscles, while central fatigue occurs because of processes at the brain and spinal cord. (1)
To be clear, fatigue is an inextricable part of hard training. Peripheral and central fatigue amass simultaneously as we train. Put deadlifts on “leg day,” and fatigue from deadlifts may negatively affect other lower body exercises on “leg day,” and vice versa depending on your exercise order. Hit deadlifts on “back day,” and fatigue from deadlifts may negatively affect other back exercises (and again, vice versa).
While no coach or study can definitively tell you which programming option will work best for you, we can explore the effects of fatigue on postural stability, the potential for injury, and exercise adaptations.
Fatigue and Postural Muscle Stability
Deadlifts, squats, and rows, such as bent-over barbell rows and unsupported dumbbell row variations are considered structural exercises because they place load through the trunk. Structural exercises are typically compound, or multi-joint, movements and tend to be programmed toward the beginning of the workout.
A concern when programming multiple structural exercises in the same workout is the potential for trunk muscle fatigue. A lifter who exhausts the muscles that support the trunk may be less able to maintain stability during subsequent exercises. Moreover, it has been suggested that fatigue of the trunk muscles may predispose a lifter to injury during subsequent lifts. (2)(3)
Credit: Ihor Bulyhin / Shutterstock
So, how do trunk muscles respond to fatigue induced by deadlifts?
Strang and Berg compared a well-rested control group to folks who performed deadlifts to failure. The researchers measured postural muscle activity and postural stability in response to a lateral raise. (4) Postural stability did not differ among the fresh- and fatigued participants. However, the fatigued participants demonstrated earlier onset of trunk extensor (lower back) and hamstring muscle activity. (4)
These findings illustrate the nervous system’s ability to compensate for fatigue by changing the timing of muscle contractions. Relative to the trunk-fatigue question, this study has several limitations. Although the study appears to support training deadlifts on “shoulder day,” it does not directly address our question of how deadlifts affect stability subsequent heavy “back day” or “leg day” performance.
Another study may be more generalized, exploring scenarios when deadlifts are performed before other structural exercises (e.g. squats or bent-over rows). Healthy participants performing fatiguing deadlifts followed by structural loading via standing with 25% of bodyweight in a weight vest. (2) Trunk extensor muscle activity remained similar to unfatigued condition, but abdominal muscle activity decreased following deadlifts. (2)
Altogether, it appears the body compensates for deadlift-induced fatigue by activating muscles earlier and maintaining activity of trunk extensors, but changes in coordination patterns between trunk extensors and abdominals may occur during subsequent exercises.
To be clear, no definitive link between deadlift-induced fatigue and injury risk has been established. However, Breton and McGill have suggested random movement errors may result in injury. Fatigue may increase the rate of errors, albeit with a high degree of individual variability. (3)
Fatigue and Exercise Adaptations
Adaptations to exercise tend to be blunted when training is performed in a fatigued state. (1)(5) Peripheral fatigue and central fatigue reduce the force produced by working muscles. (1) Active muscle force is a component of mechanical tension, which is likely a key driver of muscle growth. (6) Ultimately, reduced force output due to fatigue could lead to less muscle gain.
Fatigue might be an even greater enemy for those interested in building strength. According to a meta-analysis by Nunes and colleagues, the lifts performed last in the workout result in reduced strength improvements compared to those performed first. (7) The negative influence of fatigue is thought to underlie this phenomenon. (5) Fatigue cannot be avoided during hard training, but it can be managed. Managing fatigue is a priority in solving our “deadlift dilemma.”
Strategies to Manage Intra-Workout Fatigue
When programming the deadlift, it’s prudent to scrutinize your own fatigue response. Due to individual variations in fatigue and its effects, a bit of self-reflection may be in order. Here are some common scenarios and potential action plans to guide your decision-making.
Deadlifting Delivers a Massive Low Back “Pump”
You might experience disproportionate peripheral fatigue in the spinal erectors (lower back). If you put deadlifts on “leg day,” you might be better off following them up with supported exercises, such as leg press or leg extensions instead of squats, and choosing hamstring curls rather than good mornings.
If you choose to put deadlifts on “back day,” bench-supported rows, pull-ups, and pulldowns are all great options that spare your spinal erectors.
Deadlifts Hammer Your Hamstrings More Than Anything
In this scenario, hamstrings experience the lion’s share of peripheral fatigue. You could embrace this and use the deadlift as your primary hamstrings exercise on “leg day.”
On the other hand, programming deadlifts on “back day” may be a great option for you. This provides an opportunity to train hamstrings with non-deadlift exercise of your choice on leg day and potentially increase your overall weekly hamstring-training volume. This strategy of adding volume may be effective if your recovery is on point.
Simply “Fried” After Deadlifts
If you notice big drops in your performance of other lifts after a few sets of deadlifts, central fatigue may be overriding. Central fatigue is the type that affects exercised and non-exercised muscles. (1) So, it is likely to affect subsequent back or leg exercises.
Perhaps counterintuitively, central fatigue has been shown to be greater following lower load exercises to failure than higher load exercise to failure. (8) Therefore, adjusting deadlift intensity and volume might be useful. Favor fewer sets and repetitions with heavier loads. To address whether to pair deadlift with “back day” exercises or “leg day” exercises, consider placing deadlifts in the lower volume workout of the two — The one that tends to have fewer total sets and reps.
Recovery Between Workouts
The deadlift has a reputation for producing lingering fatigue, delayed onset muscle soreness, and general malaise after a hard session. But is this reputation justified?
Contrary to popular lore, there is reason to believe the deadlift may be the most “recoverable” of the three powerlifts — Squat, deadlift, and bench press. Belcher and colleagues took athletes through workouts including four sets to failure of a single powerlift with 80% of one-repetition maximum. They showed reduced mean concentric (lifting) velocity, or bar speed, for the squat and bench press at 24-, 48-, and 72 hours postworkout; but the bar speed of the deadlift was not significantly slower than in the initial workout. (9)
Credit: Artem Varnitsin / Shutterstock
Delayed onset soreness was present and similar at all three timepoints following each of the three powerlifts. However, cell-free DNA concentrations — an indicator of muscle damage in this context — increased for bench press and squat following the rigorous workout, but not for deadlift. (9) These data indicate deadlifts may be more recoverable, in some ways, than the squat or bench press.
Although the deadlift may not be the full-on menace to recovery many may have thought, it has the potential to impose substantial recovery demands. One major limitation to the Belcher study is it did not measure low back soreness or range of motion. Anecdotally, high-intensity or high-volume deadlifts can result in low back soreness and stiffness. This may affect readiness to train, especially when subsequent workouts involve other structural exercises. Recall, these exercises load the low back, and include squats, good mornings, military press, unsupported rows, bent-over rows, and more.
In the traditional PPL split, “pull day” may occur 24- to 48-hours before “leg day, ” depending on your training frequency and structure of “rest days.” Ostensibly, programming deadlifts on “pull day” may result in lingering fatigue on leg day. On the other hand, placing deadlifts on “leg day” may provide more recovery between the deadlift and the next workout heavy in structural exercises.
In the BP split, the effects of residual fatigue from deadlift on other structural exercises may be mitigated by separating “back day” and “leg day the routine. Slide an “arm day,” a “chest day, and/or a “rest day” between “back day” and “leg day.” When planned in this fashion, it doesn’t likely matter whether you deadlift on “back day” or “leg day,” at least from the perspective of between-workout recovery.
But we haven’t fully considered the programming considerations related to your training goal. Lifters commonly deadlift for strength or for muscle-gain (“hypertrophy”) — Let’s examine how training goals affect deadlift programming.
Programming the Deadlift for Strength
Lifters training for sheer strength tend to gravitate toward incorporating the deadlift. It’s one of the three competitive powerlifting movements, along with bench press and squat. And among the trio, the deadlift typically allows the lifter to move the greatest amount of weight.
If your goal is to enhance your deadlift strength, you will need to prioritize this lift and your recovery between deadlift sessions. Whether you choose to perform deadlifts on leg day or back day, consider placing this lift early in the session. Recall, it is well-appreciated that strength adaptations are greater for exercises performed earlier in the workout compared to later. (7)
Next, ensure your program allows for sufficient volume and intensity of deadlifts and deadlift assistance exercises. Deadlift assistance exercises are intended to support deadlift performance. Common assistance exercises for the deadlift include deficit deadlifts, which improve proficiency at the bottom of the lift; and deadlifts with bands or chains; or rack pulls, which may improve lockout ability at the top of the lift. (10)(13)
The optimal number of weekly sets and intensity for improving deadlift strength will likely vary between individuals and interacts with other programming variables, such as repetition volume and level of effort. (11)(12) Informed by Peterson and colleagues, shooting for eight hard weekly sets using 85% 1RM or greater is a nice “rule of thumb.” (12) But keep in mind, anywhere between four and 14 weekly sets may elicit strong improvements in strength among well-trained lifters. (12) And if you are a novice lifter, even fewer weekly sets may be just as effective.
More is not better. Consider limiting volume per exercise to a maximum of less than 15 sets per week. (12) Note: if deadlift assistance exercises are performed with high levels of effort, they should be included in the tally of total deadlift weekly volume.
Finally, consider recovery between sessions. Per the typical course, 72-hours or greater between sessions may be required to fully recover from a demanding deadlift workout. (9) While “full recovery” between deadlift sessions may not be essential for ongoing strength gains, extremely high-effort sessions should be programmed in a well-recovered state for best results.
Ultimately, these objectives can be accomplished by programming deadlifts on “leg day” or “back day.” However, if you are concurrently training to improve squat strength, you may wish to place deadlifts on “back day.” This way, deadlifts can be performed early in its respective session, which is likely to maximize strength outcomes per our discussion exercise order above. Just as important, deadlifts on “back day” avoids the potential negative effects of intra-workout fatigue on squat performance.
What about hitting deadlifts both on “back day” and “leg day?” The strategy of performing deadlifts on multiple days per week may seem unorthodox, but it may be helpful. Especially for those who notice decreased output during their final sets. Hit a few high-quality sets on “back day,” a few more good sets on “leg day,” and watch your numbers improve.
Programming the Deadlift for Hypertrophy
If your primary objective is to build muscle, your programming should reflect this goal. Plenty of muscle can be built through full-body workouts, but many lifters elect for a training split. And programming decisions within the training split could affect outcomes.
Expert consensus for hypertrophy training recommends most individuals perform 10 to 20+ high-effort sets per week per major muscle group. (14) But clearly, not all high effort sets are equal. To help explain how some exercises are more taxing than others, practitioners commonly discuss a phenomenon called “stimulus-to-fatigue ratio.” Although the term “ratio” makes this concept sound measurable, the appropriate method for quantifying stimulus is a controversial topic. (1)
Therefore, most practitioners discuss this concept qualitatively — Exercises with a high stimulus-to-fatigue ratio are thought to subject the target muscle(s) to more training stress, while sparing the lifter from high levels of fatigue. On the other hand, exercise with a low stimulus-to-fatigue ratio still trains the target muscle(s), but the lifter tends to experience disproportionately greater fatigue as a consequence.
The deadlift is notoriously claimed to have a low stimulus-to-fatigue ratio. While the deadlift undeniably allows for effective loading of the glutes and hamstrings, it also demands coordination throughout the body and hammers muscles of the trunk. Although findings from the Belcher study discussed in the “Recovery Between Workouts” section fail to support the claim of disproportionate fatigue from deadlifts, lifters know they can be downright exhausting. As such, the deadlift is typically programmed sparingly in bodybuilding-type programs.
If you wish to include the deadlift in your hypertrophy routine, consider it may affect your training, and program it accordingly. Performing deadlifts close to failure with moderate to light loads characteristic of typical hypertrophy programs (e.g. 65 to 80% 1RM) is likely to produce appreciable peripheral- and central fatigue.
If you’re hitting deadlifts to build your glutes and hamstrings, peripheral fatigue local to muscles is expected and may be welcomed as part of the training process. But buildup of peripheral fatigue in non-target muscles, such as the spinal erectors, grip muscles, or lats may ultimately reduce performance in subsequent exercises targeting these muscles. Central fatigue may be an even greater concern because it reduces output of muscles throughout the entire body. (1)
Keep in mind that deadlifts aren’t the only exercise that produces central fatigue. All exercises result in some amount of central fatigue. High-repetition lifts involving multiple joints, large muscles, and high demands for coordination or stabilization are likely to result in substantial central fatigue — Squats, rows, and presses are guilty too.
High-volume deadlifts have the potential to put a damper on your entire hypertrophy workout. So, it pays to be strategic. Reduce overall volume of deadlifts by substituting exercises with a more favorable stimulus-to-fatigue ratio, such as leg curls for hamstrings and hip thrusts for glutes.
If your body and brain are cooked after long leg days, shift deadlifts over to “back day.” Or, if you like to perform a lot of unsupported or bent-over rowing variations on “back day,” it might be best to leave deadlifts on “leg day.”
A growing body of research indicates total weekly volume is a stronger determinant of hypertrophy than volume during individual workouts. (15)(16)(17)(18) This has two implications: First, lifters who experience undue fatigue with the deadlift may consider breaking up the sets across “back day” and “leg day.” Second, lifters struggling to reach adequate training volume for glutes and hamstrings might add additional sets of deadlifts when split across two sessions. Increasing the training frequency of an exercise such as the deadlift can be a potent strategy for muscle gain.
The Deadlift Decision
The deadlift is a high impact, high-fatigue exercise. It not only hammers the target muscles, but also affects the entire body. Fatigue from deadlifts appears to alter trunk muscle activity and may decrease performance in other lifts. Perhaps surprisingly, recovery from deadlifts tends to be similar, if not faster than other “big lifts.” Deadlifts are great for building strength, and despite claims by “stimulus-to-fatigue” naysayers, can be a productive exercise in a hypertrophy program.
To maximize their use, deadlifts must be programmed sensibly. For some, this may mean hitting deadlifts on “back day.” For others, it may mean keeping deadlifts on “leg day.” And for those who can resist the urge to classify the deadlift, there’s the option of splitting difference — Hit a few sets of deadlifts on “back day” and a few more sets on “leg day.”
In any case, track your progress and see how you respond. Don’t hesitate to modify things if your plan doesn’t end up doubling your pleasure and only delivers a double whammy with too much stress and too few results.
References
Alix-Fages, C., et al. (2022). The role of the neural stimulus in regulating skeletal muscle hypertrophy. European Journal of Applied Physiology, 1-18.
Hoseinpoor, T. S., Kahrizi, S., & Mobini, B. (2015). Trunk extensor muscle fatigue influences trunk muscle activities. Work, 51(4), 793-797.
Brereton, L. C., & McGill, S. M. (1999). Effects of physical fatigue and cognitive challenges on the potential for low back injury. Human Movement Science, 18(6), 839-857.
Strang, A. J., & Berg, W. P. (2007). Fatigue-induced adaptive changes of anticipatory postural adjustments. Experimental Brain Research, 178(1), 49-61.
Spiering, B. A., et al. (2022). Maximizing strength: the stimuli and mediators of strength gains and their application to training and rehabilitation. The Journal of Strength & Conditioning Research, 10-1519.
Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 126(1):30-43.
Nunes, J. P., et al. (2021). What influence does resistance exercise order have on muscular strength gains and muscle hypertrophy? A systematic review and meta-analysis. European Journal of Sport Science, 21(2), 149-157.
Farrow, J., et al. (2021). Lighter-load exercise produces greater acute-and prolonged-fatigue in exercised and non-exercised limbs. Research Quarterly for Exercise and Sport, 92(3), 369-379.
Belcher, D. J., et al. (2019). Time course of recovery is similar for the back squat, bench press, and deadlift in well-trained males. Applied Physiology, Nutrition, and Metabolism, 44(10), 1033-1042.
Swinton, P. et al. (2009). Contemporary training practices in elite British powerlifters: survey results from an international competition. The Journal of Strength & Conditioning Research, 23(2), 380-384.
Mattocks, K. T., et al. (2017). Practicing the test produces strength equivalent to higher volume training. Medicine and Science in Sports and Exercise, 49(9), 1945-1954.
Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Maximizing strength development in athletes: a meta-analysis to determine the dose-response relationship. The Journal of Strength & Conditioning Research, 18(2), 377-382.
Belcher, D. (2017). The sumo deadlift. Strength & Conditioning Journal, 39(4), 97-104.
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
Colquhoun, R. J., et al. (2018). Training volume, not frequency, indicative of maximal strength adaptations to resistance training. The Journal of Strength & Conditioning Research, 32(5), 1207-1213.
Hamarsland, H., et al. (2022). Equal-volume strength training with different training frequencies induces similar muscle hypertrophy and strength improvement in trained participants. Frontiers in Physiology, 2374.
Franco, C. M., et al. (2021). Influence of high-and low-frequency resistance training on lean body mass and muscle strength gains in untrained men. The Journal of Strength & Conditioning Research, 35(8), 2089-2094.
Gomes, G. K., et al. (2019). High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. The Journal of Strength & Conditioning Research, 33, S130-S139.
Originally Posted At: https://breakingmuscle.com/feed/rss
The first month of 2023 hasn’t even concluded, and Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” has already kept his schedule jam-packed. The eighth-place finisher at the 2022 Mr. Olympia has followed that sterling top-10 performance by diving head-first right back into his training and nutritional plans. Part of the former note is connected to Jacked’s recent reveal he would start some work with a new trainer, Chris “Psycho” Lewis. The trainer is perhaps previously best known for his time working with the late 2018 Mr. Olympia Shawn Rhoden. Judging by a recent update, Lewis possibly seems on track to unlocking Jacked’s full potential.
On Jan. 26, 2023, Jacked posted a photo to his Instagram where he’s flexing his ripped chest and arm muscles. Per a general perusal of Jacked’s feed to this point in 2023, it’s the first relatively comprehensive look the bodybuilder has offered of where his physique stands over the last few weeks.
“When the hoodie comes off … chest and triceps work! … Training seems to be going pretty well.”
With the 2023 Arnold Classic (AC) on the horizon in March, it might even be a great sign of Jacked’s prospects at the major contest.
While there’s a stacked cadre of competitors on tap for the 2023 AC, that doesn’t appear to be an intimidating gauntlet for Jacked.
Sure, a field that, at this time, features two-time AC winner (2018, 2020) William Bonac, two-time Mr. Olympia champion (2020-2021) Mamdouh “Big Ramy” Elssbiay, and Nick Walker (another former AC victor from 2021) may appear daunting from an initial glance. However, in this case, if Jacked was going to capture what would arguably be the biggest win of his career in Columbus, OH, on Mar. 2-5, 2023, he was likely to have to topple a set of elite peers anyway. From that perspective, overcoming stars like Bonac, Elssbiay, and Walker might be a great fortune because it would speak to, and validate, Jacked’s meticulous work in his preparation.
The athlete maintained as much during a recent Jan. 25, 2023, interview with Muscular Development while breaking down his feelings about his new training regimen and setup. Jacked also works with Chris Aceto, an experienced bodybuilding coach and consultant with 111 on-stage victories spread across his clients over the years.
“I like working with people that go together,” Jacked explained about what lies ahead in his prep work for the 2023 AC and other contests in the calendar year. “I think things will be very smooth. He [Chris Aceto] said it’s cool, so I’ll walk with him for the Arnold [Classic] … Aceto, ‘the real technician.’ He’s a wonderful guy. Well, both Chris’s. I’m working with Chris [Aceto] and Chris [Lewis]. Both of them are amazing people to start with. Amazing. It’s all business and not brotherly or intimacy or whatever.”
It’s apparent Jacked’s ambitions seem entirely valid based on the focused, hands-on attention and guidance he is now receiving. At the very least, his pair of trainers give him confidence for the journey ahead.
“Even ‘Psycho’ [Lewis], I told him, ‘Bro, I need a drill sergeant, not a brother,’” Jacked noted. “And he’s [Lewis] like, he wanted the same, too. We train and we go. There is no time for chitchat, smiling, whatever. No. We are in this for business and that’s exactly what I want. Aceto is doing his thing, too, and I’m like, ‘Yeah, good, awesome.’”
A pivotal year in Jacked’s career could await him. He might have put himself on the map with respective wins at the 2022 Texas Pro and 2022 Arnold Classic UK, but it’s readily apparent he’s not satisfied with such an early highlight reel. To work simultaneously with two elite trainers and put one of bodybuilding’s most significant competitions in his crosshairs speaks to the legacy Jacked wants to create. He seems to desire to be special, and such a strong mentality goes a long way in a sport of intense commitment.
Originally Posted At: https://breakingmuscle.com/feed/rss
Nick Walker has spent the better part of the roughly last two years turning heads. The young bodybuilder won the 2021 Arnold Classic, took home a top-five debut result at the 2021 Mr. Olympia, and followed that performance with a podium finish behind Derek Lunsford (second) and Hadi Choopan (first) at the 2022 Olympia. As the next chapter of his already productive career unfolds, Walker will first tackle the 2023 Arnold Classic (AC) in March. It’s there where an established legend thinks the athlete should be the favorite.
On Jan. 26, 2023, during a podcast episode of The Cutler Cast, four-time Mr. Olympia champion (2006-2007, 2009-2010) Jay Cutler and esteemed trainer Miloš Šarčev discussed storylines and potential comparisons for the upcoming AC. One of the Cutler’s main points was that he believes Walker has a pole position for the Columbus, OH, contest on Mar. 2-5, 2023. It’s quite the endorsement for Walker from a respected competitor who, himself, is one of only four athletes to win the AC three times — Cutler captured the title in 2002-2004.
While the final complete roster for the 2023 AC hasn’t been confirmed at the time of this writing, Cutler expressed to Šarčev that he thinks the other athletes aren’t on par with Walker’s overall build. Notably, some of the early confirmed competitors include former two-time winner William Bonac (2018, 2020), Samson Dauda, Kamal Elgargni, and Akim Williams.
“Are the big dudes going to have enough combination to push Nick [Walker] to the side?” Cutler said rhetorically. “I have a hard time believing that.”
The only peer Cutler seems to believe can truly push Walker is former two-time Mr. Olympia (2020-2021), Mamdouh “Big Ramy” Elssbiay. The Egyptian athlete had previously revealed he would compete at the 2023 AC in his second career appearance at the contest, having placed third in 2020. To Cutler, even with a disappointing fifth-place finish at the 2022 Mr. Olympia, if Elssbiay shows up in top form, it could morph into quite a battle.
“Ramy [Elssbiay] wasn’t full [at the 2022 Mr. Olympia],” Cutler said. “Ramy needed to be Ramy. His skin would have been tighter. His appearance, there would have been more roundness to everything. Listen, Ramy, we talked about it. If Ramy is 100 percent, he beats everybody. He’s still Big Ramy.”
That said, Cutler seems to sense something special and innate in Walker’s competitive mindset. He alluded to the point that Walker won’t let himself fall short so easily now that he’s established superstar in bodybuilding. As a result, for Cutler, a second AC title is clearly in the works for Walker.
“ … I just know Nick’s [Walker] mindset,” Cutler explained. “I know his vision. I know every night before he goes to bed, he’s visualizing winning this competition. And sometimes, you can’t overtake someone’s willpower. He believes more than anyone else on this planet. We can talk about the confidence of these people leading into these shows … I just don’t think there’s anyone more dedicated than Nick Walker. I think in the end, he’ll be a two-time champ.”
From the time of Cutler’s prediction, the 2023 AC is still a ways off. A lot can change in the coming weeks before Walker and the other respective athletes take the stage in Columbus. It’s possible that another top-tier challenger who can duke it out with Walker on stage might emerge. Until then, Walker seems to have Cutler’s wholehearted seal of approval, and that is no small thing.
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Technically, “cryotherapy” refers to any method of using cold therapeutically. Icing a sprained ankle, freezing off a wart, or sitting in an ice bath after a game of Ultimate Frisbee are all forms of cryotherapy. Today, though, I’m using the term cryotherapy to refer specifically to whole-body and partial-body cryotherapy chambers.
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