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At 10 years old, many children probably aren’t thinking about picking up heavy objects and lifting them repeatedly. When not in a fifth-grade classroom, they might be outside riding their bikes or watching anime while eating a “delicious” bowl of sugary cereal. Powerlifter Jordan Mica might still do these things whenever he gets a chance, but he’s certainly rare in the respect of pushing his strength in the gym at his young age.
On Jan. 17, 2023, the parent/manager who runs a public Instagram account for Mica shared footage of the young man successfully completing a 83.9-kilogram (185-pound) beltless deadlift. Not only does the 10-year-old Mica get his barbell into a locked-out position completely raw, without a belt, but he makes the lift look rather easy and shows no sign of struggle or hesitation. According to Open Powerlifting, this pull nearly surpassed Mica’s all-time raw competition best of 85 kilograms (187.4 pounds) with ease.
Mica’s massive deadlift is part of his ongoing preparation for the 2023 USA Powerlifting (USAPL) Third Street Barbell Open. As a younger competitor, he will feature in his usual Youth Division in the contest currently scheduled for Feb. 4, 2023, at the Third Street Barbell gym in Sacramento, CA. Mica will compete in the 52-kilogram (114-pound) weight class. Notably, his competition category throughout the 2021 competitive year was 47 kilograms (105 pounds) and he moved up to the 52-kilogram class in 2022.
Per the parent/manager of Mica’s Instagram, he takes his time with his training and never goes full throttle at the risk of harming his long-term health. The young man is apparently a multi-sport athlete, also focusing on being an adept wrestler, and usually takes off roughly two to three months from lifting weights to let his body fully recuperate. When he returns to strength training, he always starts from “square one” — a barbell with no added weight — and progressively works his way back up to a strong place.
“Jordan never attempts to pick up from where he left off. This is a life-long strength journey.”
In a precursor to his upcoming contest, Mica’s competitive history is rather impressive from a glance, regardless of his youth. According to Open Powerlifting, one of the notable contests from Mica’s career came during the 2021 USAPL WARCATs Iron Initiative. He took first place in the Youth 47-kilogram weight class. He followed up that victory by replicating his first-place success at the 2021 USAPL California State Championships, and again did the same during the 2021 USAPL Warcat Open.
The upcoming USAPL Third Street Barbell Open contest in early February 2023 will mark Mica’s first contest appearance in 2023. It will also be his first competition since the August 2022 USAPL California State Championships, where Mica set California state records for his squat (72.5 kilograms/160 pounds), bench press (37.5 kilograms/82.7 pounds), deadlift (85 kilograms/187 pounds), and total (195 kilograms/430 pounds).
It’s abundantly clear Mica is not like other children his age. As he continues to carve out an impressive early powerlifting career, his wide-spanning journey is only just beginning.
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In terms of upper-body prowess and energy, powerlifter Joseph Tumbarello understands what he wants. If one were to peruse his general social media without any context of his career, goals, or ambitions, one would see an athlete wholeheartedly committed to maximizing his chest strength through the bench press by seemingly any means necessary. The chest-focused brick house of power may have outdone himself with his latest impressive feat in the books.
On Jan. 16, 2022, Tumbarello posted a video to his Instagram profile where he successfully locked out a 281.2-kilogram (620-pound) Larsen press while wearing a lifting belt, wrist wraps, and elbow wraps. Usually, a bench press of any sort over 600 pounds is impressive. That’s, understandably, a lot of weight to stack onto a barbell and lift off the chest. Except Tumbarello, who weighed 115.2 kilograms (254 pounds) at the time of the lift, didn’t perform a traditional bench press. He used the Larsen press variation — with the legs fully extended and feet hovering over the ground — and notched a personal record (PR) in the process.
What makes a Larsen press particularly difficult, and what should enhance the perspective on Tumbarello’s latest display of strength, amounts to fundamental physics.
Because an athlete’s feet hover off the ground in front of the bench during their set, a Larsen press removes any potential of using leg drive to help with lockout. In a normal bench press, athletes can harness their leg drive for added stability during the exercise with their feet firmly planted on the ground. With the legs taken out of the equation, an athlete must better utilize a combination of their chest, triceps, and shoulder muscles to finish their press and stay stable at the same time. That could make regularly implementing the Larsen press into a routine potentially all the more beneficial.
For Tumbarello, even while notching a new Larsen press, this showcase of upper-body strength appears to be another day in his barbell-laden “office.”
On a competitive basis, Tumbarello does have experience outside of showing off what he’s capable of on the gym’s bench press. According to Open Powerlifting, the powerlifter has participated in two career contests, the 2019 Revolution Powerlifting Syndicate (RPS) Heatwave 7 (H7) and, most recently, the bench press-only 2022 RPS Bench for Boobs (BFB). Tumbarello competed with wraps in the 100-kilogram weight class at the H7 and raw in the 125-kilogram category at the BFB. He can boast a respecatble first-place victory in both.
(Note: Tumbarello competed in both the Juniors and Open Division at the Heatwave 7 contest. He won the Juniors portion and came in second in the Open.)
Including this massive Larsen press PR, Tumbarello has wasted no time attacking 2023 full steam ahead. Less than three weeks into the new year, the athlete has already shared 10 separate Instagram clips of himself performing some kind of staggering bench press training. With that kind of dedication to his craft, it’s no wonder he can lift over 600 pounds without having his feet rooted deeply into the ground.
Despite being rational humans, we don’t always act in our own best interest. We know we should eat certain foods to look good, feel good, and get healthier, but often succumb to junk food that tastes good in the moment but makes us feel worse in the long term. We know getting to bed before 10 pm makes us perform better the next day, but it’s fun to stay up late. This is the human experience: the push and pull between our rational higher minds and what feels good in the moment. This is most evident in our relationship to working out.
Working out is hard. It’s work. We are applying intense stress to our bodies and getting uncomfortable enough that the body’s only response is to get stronger, faster, and to adapt to the stress. That’s what makes it work, but it’s also what makes it hard to do: it’s not “fun” in the purest sense of the word. There’s pain, sweat, and grueling effort. Hardest of all, we have to want to work out . Most of us can’t get fit through daily living. We work in offices, sit at desks, drive in cars. We aren’t hunting, gathering, exploring, climbing as part of our daily lives anymore. It’s a choice we must make.
Today, I’m going to list a number of tools (low- and high-tech) and techniques to help making the right choice easier. Whether we like it or not, we don’t always do what we know we should—myself included—so this post is for all of us. Here are eleven tools and tips that will give you that little nudge you need to stay on track and do what’s best for yourself.
Set a Goal
A lot of people fail because they never even set a goal. Now, a goal can be almost anything. You can aim for a certain amount of weight to lose or inches to shave off your waist. You can try to hit a specific weight on the squat rack or a time on the mile run. Your goal can be more broad, like “run a marathon.” It can be hyper-specific, like “run a marathon in under three hours.” It can be flexible, like “hike 50 miles a month” rather than “12 miles a week.” Your goal can even be “do something fun and active every day” or “play more often.” But the point is that you should probably have a goal of some sort in order to achieve a goal.
Heart Rate Monitor
I’m not a big fitness tracking guy, but I recognize their utility for certain people. A heart rate monitor is probably the best overall option for people because it allows you to track your heart rate and heart rate variability. Why are these important?
Knowing your heart rate throughout a workout helps you adjust intensity to hit your goals. If you’re trying to build up cardiovascular and aerobic capacity, you’ll want to perform low level aerobic activity while keeping your heart rate under “180 minus age.” If you’re 40, that means your target aerobic heart rate is 140. Stay under that and you’re burning mostly fat and building your aerobic capacity. Go over and you’re burning a larger percentage of glycogen. The heart rate monitor tracks that for you.
Knowing your heart rate variability (HRV) in the morning upon waking can tell you how recovered you are and how prepared your body is for a workout that day. A higher HRV means you’re recovered and can push it. A lower HRV means you’re still in recovery mode and should take it easy. HRV is also a good general biomarker to track for overall health.
A Watch
A cheap sports watch will do wonders for anyone who runs or sprints and cares about their times. Easiest way in the world to time your sessions, track your speed, and observe your progress.
You can go fancy and get a Garmin or an Apple Watch, but that’s not necessary for most people with smartphones (unless they want to track HRV as well).
Aesthetic Notebook for Tracking Workouts
Tracking your progress, especially in the weight room, is a great idea for people . When it’s on paper, it’s real. When you know exactly how much you lifted last workout, you know exactly how much to lift next workout. You can look back on your progress and get a nice burst of dopamine, and you’ll be more likely to stick with the program.
There are plenty of apps and spreadsheets and high tech tools for recording workouts, but I find a physical notebook with really high quality paper and an expensive pen make for the best fitness tracking. Barring that, the basic “Notes” app on your phone works too.
Strava
The beauty of Strava is two-fold. First, it turns your smartphone (or other activity-tracking device like a watch or heart rate monitor) into a high-powered activity-data gathering device. Before an activity, you activate Strava and it will track your vital stats and later you’re able to pore over and analyze the data. Second, it acts as a fitness-based social media feed. You see what your Strava friends are up to and they see what you’ve accomplished. You compare, compete, and encourage each other.
It’s great for data lovers who enjoy obsessing over the minutiae of performance and recovery. It’s great for people who derive motivation from competing with their friends or need encouragement from others. It’s particularly good for social media addicts who want to divert their obsessions into more fruitful enterprises.
Fatbet
Fatbet is a throwback to a simpler time online. Make a Fatbet by setting a fat loss goal and placing a wager that you will reach the goal. Convince other people you know to make Fatbets and place wagers, too. If you lose your Fatbet, you must pony up the wager, whether it’s money, donations to charity, personal favors, or buying dinner for the winners. By drawing on mankind’s innate drive to win bets and defeat opponents, Fatbet can help keep you making the right choices on your path to losing weight. This seems like a good choice. It doesn’t necessarily involve money, if that’s not your thing, but it should be effective because everyone likes winning.
Zombies Run!
Zombies Run! is a gamified fitness app that combines real world running, walking, or cycling with zombie-related storylines. Put your headphones on/earbuds in, start jogging, then start the mission. As you run, the story develops and the GPS tracks you or counts your steps. Maybe you’re taking supplies to a local township. Maybe you’re rescuing some stranded civilians. It could be anything. And at any moment, zombies can burst out and give chase, forcing you to really push yourself. It’s actually quite a clever idea and gets great reviews on the iPhone and Android App Stores.
The Jerry Seinfeld
Seinfeld’s method of staying productive while avoiding day-crippling bad decisions is decidedly low-tech and is normally used for getting work done or doing chores, rather than reaching health and fitness goals. But that’s okay. It’s easily modified. You set a few goals (like “lift heavy things” or “eat no grains”), set daily minimums for each goal, devise boundaries and strategies for each goal, print out a calendar for each goal, and procure a big red pen. Every time you hit the daily minimum for a given goal, make a big red “X” on the day of the given goal’s calendar. If you miss a daily minimum, you don’t get an X. Strive to get an X on each day of each calendar. Chain them together. Don’t break the chain!
I like this one. First, I’m a Seinfeld fan, so I might be biased. Two, it’s simple and it requires the user to interact with real-world objects: pen and paper. On the computer, it’s easy to minimize a window, switch to a different browser, ignore email updates, or just never visit the website that logs your unfulfilled commitments, but a calendar on the wall or your desk stares you in the face. It’s right there in your line of vision, and if you want to avoid it you have to physically remove it. I suppose you could use an online motivational calendar like Streaks, but I wonder if the effect would be the same.
Cronometer
There are lots of food trackers, but I think the best is Cronometer. The free app and desktop version have everything you need, and if you upgrade to the premium version (for a pittance) you get access to more customization. All the entries source nutrient info from official food databases, so if you want to know how much methionine, glycine, and folate is in beef sirloin with the fat cut off, you can get that info and trust that it’s based on the best possible
Gymnastics Rings Hung in Your House
Gymnastics rings are the best bang for your buck workout tool to keep laying around. Hang it from a rafter or a doorframe. If that doesn’t work, try a tree branch outside. Just hang it up somewhere you often visit, and then every time you pass by it, do some pull-ups, dips, or rows. It’s that simple.
Movement Alarm Clock
I like this one a lot. Set the alarm to go off every thirty minutes or so, and use it as motivation to get up and do a set of pushups, pullups, and/or squats or do a microworkout just to keep active throughout the day. If you sit a lot at work (or even if you’re a standup workstation superstar), using a basic alarm clock to keep moving every hour (at least) should keep some of the negative health effects of sitting at bay. You know you shouldn’t be sitting for that long, and the clock is free, so you really have no excuse.
Before you know it, you’ve been hitting a set or two of exercises every hour, going for a short walk every two or three, gotten stronger, fitter, leaner, and accumulated a large amount of training volume without thinking about it or going to the gym. It’s almost magic.
Not everyone needs a dedicated tool to keep on the straight and narrow, but I’d wager that very few of us are completely rational actors who make nothing but logical decisions each and every day. Even something as simple as the alarm clock method or the Seinfeld method could be useful. The only way to really know is to try it out yourself.
Have you used any of these tools to reach your goals? I’d be interested in hearing about your experiences. Can you recommend any of your personal favorites that aren’t on this list? I’m sure readers would love to know more. Thanks for reading!
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In 2022, Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” burst onto the major bodybuilding scene. During his International Federation of Bodybuilding and Fitness (IFBB) Pro League rookie year, the Nigerian athlete made waves by winning the 2022 Texas Pro and Arnold Classic UK. His performances were so notable, bodybuilding legends like Ken “Flex” Wheeler believed him to be the future of the sport. When Jacked successfully overcame established powers like former 212 Olympia champion (2019) Kamal Elgargni along the way and also notched an eighth-place finish at his first-ever Mr. Olympia in December 2022, a bright long-term outlook seemed inevitable.
With 2023 already in full swing, Jacked appears deadset on fulfilling his proposed “destiny.”
During a Jan. 15, 2023, RxMuscle podcast episode, former professional bodybuilder Dave Palumbo revealed Jacked is currently being trained by the esteemed Chris “Psycho” Lewis. The trainer is perhaps most well-known for his work with the late Shawn Rhoden — who defeated the titanic then-reigning seven-time champion, Phil Heath, to win the 2018 Mr. Olympia. Lewis will now use his guidance to help Jacked maximize his upcoming 2023 Arnold Classic (AC) appearance.
As the next steps of Jacked’s IFBB Pro League career unfold, fellow coach Chris Aceto didn’t mince his words. He believes working with Lewis could unlock a lot of potential in Jacked’s overall plans and deliver a top-notch physique.
“I think it’s a game-changer because I remember seeing a picture of Andrew Jacked, I think he was in Flex Lewis’ gym,” Aceto said. “It was before he had competed in one of the shows that he won. And he looked good, you know what I mean? But you take a real look, you might say, ‘God, he might be way better than he actually looks here because he’s very good in proportions. He’s got the narrow waist, narrow hips, big thighs, wide shoulders.’”
As for the bodybuilders Jacked will have to overcome at the 2023 AC, there will assuredly be no shortage of elite competitors. At the time of this article’s publication, former champions William Bonac (2018, 2020) and Nick Walker (2021) are confirmed to compete in the Mar. 2-5 contest in Columbus, OH. The defending champion, Brandon Curry, may unsurprisingly confirm his rostered status at the 2023 AC in the coming weeks.
In early 2023, relative Men’s Open newcomers in Derek Lunsford, Blessing Awodibu, and Michal “Križo” Križánek all announced formal plans to skip the AC in the interest of rest while focusing their energies on improved individual performances at the 2023 Olympia in November.
Many expect great competitive achievements from Jacked in the months and even years ahead. It’ll take time and a lot of stringent effort, but he already appears to be taking proactive steps in confirming people’s faith in his innate talent.
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In many ways, 2022 was quite a year to remember for Oleksii Novikov. The prolific Ukrainian strongman stood on top of the podium on three separate occasions at the 2022 Europe’s Strongest Man (ESM), Giants Live Strongman Classic (GLSC), and Strongman Rogue Invitational (RI). In addition, the former World’s Strongest Man (WSM) champion (2020) set a new all-time Hummer Tire Deadlift World Record of 549 kilograms (1,210 pounds) at the 2022 Shaw Classic. Some would be content with such a resume over an entire career, let alone in a single year. Novikov is not wired that way. He’s never been one to do anything but put the pedal to the metal and go headlong into the next challenge.
On Jan. 16, 2023, Novikov posted a Q&A video to the English version of his YouTube channel, breaking down his upcoming plans for the 2023 calendar year. Among the more notable revelations is that Novikov will try to build on his Hummer Tire Deadlift World Record by successfully pulling 600 kilograms (1,322.7 pounds) at the next iteration of the Shaw Classic, on August 19-20, 2023. This mark would be an astonishing 51 kilograms (112.3 pounds) over his current record achievement.
In discussing why he wanted to extend his Hummer Tire Deadlift record by such a staggering amount, Novikov noted that he didn’t really prepare much before the pull in 2022. He believes that a greater commitment to the process this time around could only result in a dramatic leap skyward as he tries to separate himself from his peers.
“I would also like to go to the Shaw Classic and pull 600 kilograms (1,322.7 pounds) in this [Hummer] Tire Deadlift,” Novikov said. “Because last year I did 549 kilograms (1,210 pounds), now I want to pull 600 kilograms to close the topic about this deadlift. Last time, I didn’t train it at all.”
Aside from extending record marks, Novikov unsurprisingly plans to defend his ESM and RI titles. The 2023 ESM is scheduled for Apr. 1, 2023, in Leeds, England, and the 2023 RI will likely take place in Fall 2023 on a yet unconfirmed date. Plus, while he was unsure about scheduling, Novikov maintained he will appear at a measure of Giants Live competitions, too.
Last but certainly not least, the strongman will vie for another WSM title on Apr. 18-23, 2023, in Myrtle Beach, SC. If he successfully dethrones the reigning two-time champion, Tom Stoltman, it would be Novikov’s second WSM victory in four years.
“What I am planning at the moment is the Europe’s Strongest Man, the World’s Strongest Man, and the Rogue [Invitational],” Novikov said. “That’s what I want. I also don’t know exactly all the dates and events of Giants Live. So, if it is all OK, I’ll confirm myself competing there.”
Some athletes put their minds to their tasks and achieve nominally great things on occasion. Novikov is, again, not like other athletes. When he has a goal in his crosshairs, chances are he’ll reach it and exceed all expectations.
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In the 1990s, while Michael Jordan’s Chicago Bulls captivated the team sports world with a dominant six NBA championships in eight years, Dorian Yates was simultaneously writing chapter after chapter of his own dynasty. From 1992-1997, the English bodybuilder captured six consecutive Mr. Olympia titles. To establish his royalty, Yates notably overcame legends like four-time Arnold Classic winner Ken “Flex” Wheeler (1993, 1997-1998, 2000), 1985 Mr. Universe Lee Labrada, and even perhaps the eventual greatest competitor in the sport’s history in eight-time Mr. Olympia (1998-2005) Ronnie Coleman.
Years after Yates last trained to have the world’s best physique on a stage, it looks like he’s staying in tip-top shape. On Jan. 10, 2023, Yates posted a picture to his Instagram profile where he has his arms outstretched and neck craned upward as a small waterfall from Tijuca National Park in Rio de Janeiro, Brazil, drenches his body. It’s unclear when Yates precisely captured the image. Nonetheless, his current physique — especially for a man who turned 60 in April of 2022 — is something to behold.
From his ripped abs and chest to tight-knit arms, it’s evident Yates still makes it a point to take care of himself.
Aside from showcasing his physique, Yates partly uses the photo in the “world’s largest urban forest” as a symbolic message of positivity and keeping a clean slate, with eyes forward. It’s a potentially relevant note to boost for others starting fresh in the new year, particularly for someone like Yates, who has roughly 1.4 million followers on his Instagram.
“Wash away all fear and negativity,” Yates wrote. “Feeling gratitude is the ultimate state of receivership.”
After his prolific Olympia run from 1992-1997, Yates would formally step away from the sport of bodybuilding and begin a well-earned retirement in his mid-30s. In November 2022, the legend posted on Instagram and discussed how motivated he was to become one of the greatest bodybuilders of his career as a focused mission. At the same time, Yates alluded to a lifestyle where he didn’t have to push himself at the expense of his physical, mental, and emotional health. He is now actively involved in the nutritional supplement business, most notably forming the company DY Nutrition in 2011, which releases supplements and occasional training guidance videos created by Yates.
The legendary athlete is married to Gal Ferreira Yates, another experienced physique athlete as the 2007 South American champion and 2007 Figure Brazilian winner. The fitness couple primarily resides in Spain, though Yates’ appearance in Rio de Janeiro would suggest they spend a considerable amount of time in his wife’s native Brazil, as well.
With his place in bodybuilding history secure, the world appears to be Yates’ oyster. He can make of it what he pleases. That he continues to be passionately involved in strength and fitness, and is in a position where he can reflect on his past, is a fitting testament to his personal growth in retirement.
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By now, Joe Mackey has a deserved reputation for being one of the strongest professional bodybuilders of all time. The International Federation of Bodybuilding and Fitness (IFBB) Pro League member has made past headlines for being a versatile deadlifting dynamo, having once pulled 385.5 kilograms (850 pounds) at the Iron Wars VI in 2022. With a new year in full swing, Mackey built on that strength feat, illustrating the months ahead might be even more fruitful.
On Jan. 13, 2023, Mackey successfully deadlifted 412.8 kilograms (910 pounds) during the Iron Wars VII contest in Signal Hill, CA. Mackey’s pulling showcase is a personal record (PR). It was one of the fitting headline moments for strength personality C.T. Fletcher’s annual competition allowing various athletes to display unique power. Mackey used a conventional stance, wore a lifting belt and lifting straps to help with his pull, and even had weight plates taped to the ends of his overloaded barbell to provide enough of a challenge.
Mackey’s staggering pull did not come without a struggle. The athlete grinds through his rep slowly as he tries to reach lockout, noticeably shaking as the crowd of onlookers around his lifting platform encourages the athlete to reach new heights. Eventually, upon his successful pull, Mackey almost appeared to be relieved he finished, shaking his head after emphatically dropping the weight before stepping away.
Mackey offered a succinct and prideful reflection about his massive lift in a post on his Instagram. The bodybuilder/powerlifter had unsuccessfully tried to pull the same weight during a training session less than one month earlier, making this deadlift achievement all the more momentous.
“I was able to get the lockout, but I wanted to hold it with my signature smile at the top!” Mackey wrote. “Unfortunately, 910 pounds kept wanting to pull me down, but … we’ll count it! Ever since I missed this one weeks ago, I’ve been thinking about this lift day after day! Nine hundred and ten pounds, much respect to you, but [expletive] you now! Next!”
In a bodybuilding context, Mackey might be separating himself from his peers and past icons regarding deadlift prowess. Eight-time Mr. Olympia (1998-2005) Ronnie Coleman once drew praise for a deadlift of 362.8 kilograms (800 pounds) during the year 2000 while working towards an Olympia title defense. Mackey has since cleared that bar by leaps and bounds, but was notably not preparing for any major bodybuilding competition like the legendary Coleman.
Without official records for competitive bodybuilders who want to test their strength through a powerlifting prism, it’s unclear where Mackey’s latest PR deadlift stands in the sport’s history. However, it’s very likely one of the largest-ever pulls by someone who also makes it a point to show off their professional physique on a stage.
The year 2023 has begun with a bang for Mackey. If this deadlift was his first significant step forward at the turn of the calendar, it probably won’t be the last time he’s heard from in the coming months.
In today’s world, we are constantly being exposed to electromagnetic fields, which tends to make people nervous. Who hasn’t heard concerns about EMFs and their potential health harms? We’re supposed to keep our cell phones away from our heads, turn the wifi off at night, avoid living under big power lines.
So it would make sense if you were wary of PEMF therapy. In both cases, the “EMF” stands for electromagnetic field (the P standing for pulsed). But while just-EMF is supposed to be harmful (although the degree to which we need to worry is still up for debate), the pulsed kind is supposed to offer wide-ranging benefits. What gives?
Let’s back up. PEMF therapy claims to use low-frequency electromagnetic fields to help your own electrified cells function more optimally. With chronic illness on the rise, PEMF potentially offers a non-invasive therapy that can be used in place of or alongside conventional treatments to enhance their effectiveness.
People have been using magnets for therapeutic purposes since ancient times, long before the principles of magnetism and electricity were fully understood. Modern PEMF technology has been around for decades and is well-studied, although much of the early research was conducted behind the Iron Curtain, so it perhaps feels newer than it actually is. But PEMF therapy isn’t new, nor does it fall under the realm of “alternative” therapies. It has been FDA-approved for healing nonunion fractures for over four decades. NASA has developed PEMF technology to be used in regenerating cartilage.1 There’s a decent chance that your allopathic doctor knows about it and may even have a PEMF device in their clinic.
Before trying it out for yourself, here’s what you need to know to get started.
How Does PEMF Therapy Work?
First, you’ll need access to a PEMF device, which generally consists of a control unit attached to an accessory such as a paddle or mat. The accessory contains metal coils through which electricity is passed, generating an electromagnetic field. Simply place the paddle or pad over the treatment area, turn on the machine, and let it do its thing. Some machines come with pads the size of small throw blankets so you can treat your whole body at once.
While you lie there, a pulsed electromagnetic field (hence the name) is passing through your body. That sounds like the stuff of Dr. Frankenstein’s laboratory, but it’s not painful. You shouldn’t feel anything other than a pulsing or tapping sensation and perhaps some muscle contractions.
As the electromagnetic field passes through, it interacts with your body’s own electrical systems, if you will, to improve health. Exactly how it does that it still something of a mystery. The basic science is well-understood, boiling down to Faraday’s law of induction (for all the physicists in the crowd. The rest of us don’t need to get bogged down in the details, although I invite any of you physics-minded types to expound on electromagnetism in the comments.) But, if you keep drilling down to the fundamental how of it all, things start to get murky.
The general idea here is that when your cells aren’t functioning optimally or they can’t communicate with the cells around them, this forms the basis of many chronic illnesses. PEMFs seem to promote or restore healthy cellular functioning.
By my reading of the literature, PEMF therapy is best characterized as an “enhancer.” Instead of injecting some therapeutic agent or prompting supranormal physiological responses, PEMF enhances your body’s ability to do what it would ideally do naturally: maintain homeostasis, heal from injury, fight off foreign invaders, and eradicate dysfunctional cells (including cancerous ones). It clears the way for optimal functioning, removing barriers where they exist and facilitating the body’s ability to build, repair, and heal itself.
There are now thousands of studies demonstrating various mechanisms of action of PEMF therapy. These include but are not limited to 2
Enhancing cellular energy by promoting ATP synthesis. (ATP, you may recall, is the “energy currency” that fuels all cellular processes.)3
Acting on the cellular membrane. Restoring membrane potential and modifying the activity of receptors and ion channels, allowing for better passage of nutrients and oxygen into the cell and waste products out. Modifying the activity of proteins on the cell’s surface and impacting intracellular communication.
Modulating gene expression.
Improving circulation, perhaps by increasing nitric oxide production, which acts as a vasodilator, and promoting angiogenesis, or the formation of new blood vessels.4 This also boosts nutrient and oxygen delivery and waste product clearance. (Notably, though, PEMF also seems to exert anti-angiogenic effects on tumor cells, cutting off their blood supply.5 It also seems to disrupt harmful angiogenesis in rheumatoid arthritis.6)
Because PEMF therapy seems to promote healthy cellular physiology, and every tissue and organ in the body boils down to cells, PEMFs could theoretically be applied anywhere there is dysfunction or dysregulation. Indeed, if you pop “PEMF and [any medical problem]” into Google Scholar, you’ll probably get a hit.
This is not to say that PEMF therapy is the magic bullet we’ve all been waiting for, ready to eradicate all disease so we can achieve our centenarian aspirations. Any proponents who are being honest will tell you that it’s hard to predict if PEMF therapy will be successful for a given individual and, if so, how long it will take. Insofar as PEMF seems to boost the body’s innate healing and homeostatic processes, it can only do so much. Your body has to do the rest.
Still, PEMF therapy shows promise across an impressively wide array of conditions thanks to the mechanisms of action listed above, plus many others. To give you a taste:
Fractures, Bone Health
This was one of the earliest applications for PEMF and is still a popular non-surgical therapy for non-union fractures, which are bone fractures that refuse to heal. PEMF therapy stimulates osteoblasts (bone building cells) and suppresses osteoclasts (bone degrading cells). A recent 2020 meta-analysis confirms that PEMF helps fractures heal faster and more quickly.12
Similarly, PEMF therapy can help mitigate bone loss, improve bone mineral density, and reduce pain in people with osteoporosis.13
Arthritis
Both rheumatoid and osteoarthritis may benefit from PEMF thanks to its anti-inflammatory action and how it it promotes collagen deposition in joints.14 There’s also evidence that PEMF stimulates special cells in the joints called mesenchymal stromal cells that play a vital role in healing and repair.15
Pain
Pain management, especially chronic pain, is a vexing problem for medical providers or patients thanks to analgesic drugs’ long-term side effects, which are often significant. PEMF doesn’t just mask pain but targets the underlying inflammation and edema that cause pain after injury or surgery,16 as well as in chronic pain conditions like back pain17 and fibromyalgia.18
Mental Health and Neurological Disorders
Electromagnetic therapies have long been used in treating brain issues like depression, but PEMF should not be confused with electroconvulsive therapy (a very intense therapy reserved for severe depression) or the more common transcranial magnetic stimulation (TMS). The latter is conceptually similar to PEMF, with low-frequency electromagnetic stimulation applied to the brain, but it is more targeted and designed to induce neuronal firing. It also can only be used in a clinical setting. PEMF targets the entire brain and can be used at home.
We have some evidence that PEMF can be a safe and effective treatment modality for depression,19 and there is much interest in its potential to help with other neurological disorders such as Parkinson’s and Alzheimer’s.
Cancer
PEMF therapy won’t cure cancer, but where it might shine is as an adjuvant treatment that increases the effectiveness of conventional treatments and decreases negative side effects. In in vitro studies, PEMF induces cancer cell apoptosis (cell death).20
Long COVID
Untold numbers of people are going to be struggling with post-COVID symptoms such as persistent respiratory issues, weakness, and fatigue in the coming years. PEMF might help by reducing inflammation, improving microvasculature, reducing rouleaux formation in the blood (the clumping together of red blood cells), or other mechanisms. There are already some published case reports documenting benefits.2122 and at least one registered clinical trial. This could be a game-changer.
Is PEMF Therapy Safe?
As I said, most concerns regarding PEMF safety are due to inappropriately conflating PEMFs with EMFs from electronic devices and power lines. PEMF therapy devices have been studied for decades and are being used every day in medical clinics and homes around the world without any reports of serious adverse effects.
More to the point, PEMF therapy devices are not the same as the EMFs people are worried about when they talk about “electro-smog.” Furthermore, even if you wanted to avoid electromagnetic fields, you couldn’t. The Earth itself emits a pulsed electromagnetic field. Solar radiation—the sunlight hitting your skin that is so essential for health that I made sun exposure one of the 10 Primal Blueprint laws—is electromagnetic.
YOU are electromagnetic. The human body is basically electrified meat wrapped around a skeleton. EEGs measure electrical activity in the brain. You’ve heard about electrolytes and their critical role in everyday functioning. Well, the electro in electrolytes refers to the fact that electrolytes are ions that carry a positive or negative charge and facilitate electrical activity in the body. In short, don’t be put off by PEMF because of the “electromagnetic” part.
There are a few considerations to bear in mind, though. Occasionally, people do report mild discomfort when using the device, but this should dissipate over time. Some people may be hypersensitive to electromagnetic fields and so might be more prone to experiencing side effects like fatigue, brain fog, or dizziness. These folks may want to avoid PEMF therapy or at least proceed slowly.
You should consult a doctor before starting PEMF therapy if you have any implanted metal devices, are pregnant, or taking any prescription medications. There is a possibility that PEMFs could increase the drugs’ absorption rate, potentially leading to toxicity.
Choosing a PEMF Device
Many companies now manufacture devices for home use. They range in price from a few hundred dollars to thousands of dollars and into five figures for the highest-end models. Which one to choose?
I’d say the best course of action, especially if you intend to use PEMF to address a specific health issue, is to talk to a practitioner familiar with using PEMF to treat your condition. PEMF applications differ in terms of the intensity, frequency, and waveform (shape of the wave), as well as the frequency of treatment, length of each treatment session, and total duration. You want to try to choose the most effective one. In truth, though, nobody knows with any certainty what exact PEMF protocol is best for a given individual or a particular disorder. Still, try to find someone to point you in the right direction, ideally someone who doesn’t have skin in the game. (If a salesperson tells you their device is definitely best for you, back away slowly. They’re selling you unfounded promises.).
Understand that PEMF therapy can be an expensive and time-consuming proposition. In some studies, participants are using their devices for ten or more hours a day for months at a time. If you’re going to make that investment, it’s worth getting the best device you can afford. If you can, start by finding a doctor in your area who has a PEMF device that you can test drive for a while to see if you notice any benefit before purchasing one yourself.
Bottom Line
PEMF therapy is certainly intriguing. Sure, it’s not something our ancestors would have had access to. That is, unless you consider grounding. Grounding, or earthing, is the practice of walking barefoot to “plug in” to the Earth’s electrical field. Although some of the claims associated with earthing seem a little far-fetched, it’s pretty easy to see the potential overlap between low-frequency PEMF and grounding. Is there something there? Maybe.
In any case, the idea of using a non-invasive, seemingly low-risk devise to improve cellular communication and energy is appealing.
To be clear, although I highlighted the positive effects of PEMF therapy here, plenty of studies also show no benefit (but also no harm). This may be because the researchers in the null studies simply used ineffective protocols. There’s no way to know without more data.
Finally, the current research understandably focuses on specific medical issues more than general health and longevity, but I’m sure a lot of you are more interested in how PEMFs could be used to keep the system fully charged, so to speak. Proponents of the technology will say that PEMFs can be used to maintain health and promote optimal well-being. And I can see why that might be the case. Unfortunately, that kind of thing is hard to test (and will never get research money thrown at it).
What do you think? Does this technology pique your interest? Have you used it before, and if so, what were your results?
I am always leery when I use public toilets. What is lurking on the seat, under the seat, and in the bowl? All those people in and out tracking bacteria all over the place make me cringe. This is even more so now with everything that is going on in the world. Read on to […]
Originally Posted At: https://breakingmuscle.com/feed/rss
Ask 1,000 random lifters if they desire more muscular arms and very few (honest) souls will tell you “no.” The biceps are among the most visible body parts, and an impressive set of guns will usually make heads spin.
But there are other benefits to biceps training beyond adding slabs of meat under your sleeves — improved strength, shoulder stability, and joint health. (1) Heck, you could even use it to shed some fat.
Credit: Ruslan Shugushev / Shutterstock
People usually envision biceps training either as an afterthought after training a larger body part like their back or check, or they approach it as part of a pure arms-only gym session consisting primarily of single-joint (isolation) exercises.
But if you’re smart and creative, or if you’re in a situation with next to no equipment, you can bypass the weights and provide your body with a refreshing and effective workout yielding loads of benefits. Whether you don’t go to a gym, are traveling abroad, or want to spice things up, try one of these weight-free workouts to get your biceps training to the next level.
Training without weights is getting back to the roots of training — being able to master your own body. If you’re tired of lifting iron and want to get back in touch with your primal self, try this routine. It would be a shame to reduce yourself to exclusively single-joint (isolation) exercises, because the biceps are involved in a lot of movements other than simple arm flexion.
Credit: Blanscape / Shutterstock
This workout uses a combination of multi-joint exercises tweaked to focus more on the biceps, as well as isolation movements. This will cover all of this muscle’s functions while providing the best stimulus for strength, muscle growth, and fat loss for your body. Indeed, multi-joint exercises are generally better for strength adaptations and calories spent, while single-joint work is great to improve the mind-muscle connection or to bring up a specific weak point.
The No-Weight Workout
Perform this workout once per week for optimal results, after a warm-up. Since you can’t increase the weight to progress, you’ll have to use other methods. When you can comfortably perform the desired numbers of repetitions per set, increase it to the upper bracket of the upper range. For instance, if an exercise calls for 12 to 15 reps, once you can do all your sets of 12, try to bump them up to 15. Then, you can try to add another set. Finally, you can also reduce rest periods progressively.
Commando Chin-Up
Position yourself under a pull-up bar and grab it with your thumbs facing you and you hands touching each other. Hang dead from the bar and brace your core to stabilize yourself. Pull your shoulder blades down to initiate the movement and bend your elbows to elevate yourself towards the barbell, and aim your head toward the left side of the bar.
Aim to touch the bar with your right shoulder. Lower yourself down with control back to the starting position and repeat, this time with your head toward the right side of the bar and aiming to touch it with your left shoulder. Repeat for the desired amount of reps. The next set, switch hands so that the one that was the closest to you on the pull-up bar is now the farthest.
Sets and Reps: 4 x 4-8
Rest time: Three minutes between sets.
Headbanger Chin-Up
Position yourself under a pull-up bar and grab it using a nearly shoulder-width supinated grip (palms facing towards you). Brace your core, pack your shoulder blades together and down, and pull yourself up until your arms are approximately at a 90-degree angle.
Hold that position and start moving your body towards and away from the bar by extending and flexing the arms. No other body part should move and it should look like you were trying to headbutt the bar — don’t do it, though. Repeat this movement for the target amount of time. Because this can be a challenging exercise, begin with a shorter range of motion (extending your arms only partially) and gradually work toward full extension.
Sets and Reps: 3 x 30-60 seconds
Rest time: Two minutes between sets.
Towel Curl
Grab a sturdy towel with both hands and twist it until it forms a noodle or spiral. Sit on a chair or a bench, with your back flat and your chest high. Place the center of the towel under one foot and hold an end in each hand.
Pin your elbows to your side and start flexing your arms towards your face against resistance applied by your foot. When you’re at the top and your hands are near your shoulders, reverse the motion and slowly extend your arms, still providing tension through your foot.
Sets and Reps: 3 x 10-15
Rest time: 90 seconds between sets.
Lateral Plank Walk
Get in a plank position with hands on the floor, both arms extended, and your legs straight. Brace your core, pack your shoulders, and keep your body in a straight line. Take one step to the side with your right arm and right foot. Follow in the same direction with your left hand and foot.
Repeat for a few steps in the same direction, then reverse to the move in the opposite direction. Continue for the desired duration.
Sets and Reps: 3 x 60 seconds
Rest time: 60 seconds between sets.
Inverted Row
Position yourself under a doorway pull-up bar set low, a dip bar, under a table, or a sturdy broom positioned between a pair of chairs. Grab the bar using a shoulder-width, pronated grip (palms facing away from you). Brace your core and flex your legs so your body forms a straight line.
Bend your elbows and pull your chest towards the bar, aiming to touch it the bar with your chest. Lower yourself with control until your arms are extended and repeat for as many reps as you can. Try to beat your score each session.
Sets and Reps: 2 x maximum reps until muscular failure.
Rest time: Two minutes.
Best Resistance Band Biceps Workout
Bands are a very interesting lifting tool because they provide accommodating resistance — tension and force increases as the band is stretched farther. This type of resistance allows for a unique feeling and more training possibilities. It’s also an effective way to complement bodyweight training because bands allow for a wider exercise election and better focus on some muscles. Band training is also invaluable for joint and tendon health. (2)
With such a strong case in favor of resistance band training, it’s time to try this biceps workout to gain some strength, build muscle, and help to shed fat.
One-Band Biceps Workout
Perform this workout once per week for optimal results, after a warm-up. To progress, you can use a heavier band, or a combination of several smaller bands to provide enough resistance. You can also play with volume. For instance, if an exercise calls for 12 to 15 reps, when you can do all your sets of 12, try to bump it up to 15. Then, you can try to add another set. Finally, you can also reduce rest periods each week.
Band-Assisted Chin-Up
Loop a band around a pull-up bar. Hang from the bar using a supinated grip (palms facing you) with your hands close to shoulder-width. Place your feet on the band, keeping your legs straight. Brace your core, puff your chest, pull your shoulder blades down, and pull yourself towards the bar by bending your elbows until you touch the bar with your chest.
Lower yourself with control until your arms are straight. Repeat for the desired amount of repetitions. The band will make the exercise easier at the start of the movement, allowing you to perform more repetitions and slightly favor your arms in the movement.
Sets and Reps: 3 x 8-12
Rest time: Two minutes.
Single-Arm Band Hammer Curl
Stand tall and place one end of the band under your foot. Grab the other end with your working hand. Keep your elbows at your sides. Bend your elbow and flex your arm toward your face. Only your forearm should move, not your shoulder.
Contract for a second at the top, then lower with control to the starting position. Perform all repetitions on one side before switching hands. To increase the resistance, hold both ends of the band in one hand.
Sets and Reps: 3 x 12-15
Rest time: 60 seconds between sets.
Band Concentration Curl
Attach a band to a sturdy object around ground-level. Sit on a chair near the band and grab the band with your closest arm, placing your elbow on the inside of your thigh, just above your knee. Widen your stance to make room for your arm. Bend your elbow and flex your arm toward your face, squeezing for a second at the top.
Slowly extend your arm afterwards until it is straight again. Repeat for the desired amount of reps before switching arms. Make sure that no body part other than your forearms are moving during the exercise — don’t squeeze with your knee to assist your arm. To increase the difficulty, sit farther from the band’s attachment.
Sets and Reps: 3 x 10-12
Rest time: 60 seconds between sets.
Band Reverse Curl
Step in the center of a band and grab the ends with both hands using a pronated (palms facing down), shoulder-width grip. Stand tall, brace your core, and pack your shoulder blades down. Bend your elbows by flexing your biceps to pull the band toward your face. Only move your forearms, don’t allow your elbows to move forward. Keep your palms facing down during the exercise.
Lower your hands with control until your arms are straight, and repeat for the desired amount of repetitions. For a more intense exercise and a serious burn, you can immediately add several partial range repetitions, coming up only halfway to fully finish off your arms.
Sets and Reps: 3 x 15-20
Rest time: 90 seconds between sets.
The Biceps Muscles
The biceps are probably the most known and most frequently flexed muscles. Developed biceps are mostly coveted for an aesthetic purpose, but they also cover an array of functions for health and performance.
Biceps Brachii
The biceps brachii is the biggest arm flexor, the ball of meat on your upper arm. Composed of two heads — hence its prefix, “bi” — the biceps is attached from the ulna (forearm bone) to the scapula (shoulder blade) going through the shoulder complex.
Credit: Jasminko Ibrakovic / Shutterstock
It is mostly known as an arm flexor and supinator (rotating the palm towards your face), but also contributes to raising your arms and stabilizing your shoulder and humerus (upper arm bone). Having healthy and strong biceps is a prerequisite for having upper-body strength and health.
Brachialis
This muscle is a part of the upper arm complex, and is located directly under the biceps. It goes from the elbow to the upper humerus, and is only involved in elbow flexion (bending the arm). It’s actually the strongest arm flexor, not the biceps.
Credit: ArtFamily / Shutterstock
Developing this muscle will also help if you’re only interested in looks. Making it bigger can actually increase the “peak” of your biceps, by pushing it higher. When you’re lean enough, you can also see it for a truly impressive set of guns. To emphasize this muscle, assume a neutral (hammer) grip during curls.
Brachioradialis
The biceps’ other friend, the brachioradialis, is also attached from the ulna to the humerus. It’s the biggest and strongest forearm muscle. It works synergistically with the biceps and the brachialis, assisting in forearm flexion, supination, and pronation (rotating the palms away from you).
Credit: Ruslan Shugushev / Shutterstock
Having big and strong forearms is useful for many exercises, but can also serve as a visual illusion to compensate for shorter biceps by making them look bigger. You emphasize this muscle with a pronated (palm down) grip.
Biceps Warm-up
Warming up before a workout can improve your performance while minimizing connective tissue strain and risk of injuries. (3) It’s especially true before doing biceps, as the elbow is a notoriously sensitive joint, and some biceps exercises involve the shoulder complex — the most unstable joint in the entire body.
A good biceps warm-up should at least mobilize your biceps and triceps, but if the exercises require other body parts, make sure to include them as well. Here’s a complete resistance band warm-up to prime your body before a biceps workout.
Biceps Band Warm-up
Band Over-and-Back: Grab a band with both hands, using a very wide and pronated (palms down) grip. Stand tall, then hinge at the hips to slightly bend forward while keeping your back flat, and hold this position. While keeping your arms straight, raise the band over your head, then back down to your lower back. Return to the starting position by rotating your arms, still keeping them straight and under tension. Perform 15 reps before moving to the next exercise.
Band Pull-Apart: Stand with a resistance band in your hands, palm downs. Raise your arms to shoulder level, in front of your chest. Pull the band with your hands, bringing them to your sides until it touches your chest. Keep your arms straight the whole time. Return to the starting position. Perform 15 reps before moving to the next exercise.
Band Row: Anchor the band to a sturdy item, just under chest-height. Stand tall with your chest high and grab it using a neutral grip (palms facing each other). Pull with your elbows and squeeze your back as hard as you can until your hands are at your sides. Revert the motion with control. Perform 15 reps before moving to the next exercise.
Band Curl: Step into the band, hold it with your palms upwards, arms extended. While keeping your body braced, curl the band toward your face and squeeze your biceps. Extend your arms with control and perform 15 reps before moving to the next exercise.
Band Pressdown: Attach the band high, at least to eye-level. Hold the ends with a pronated grip. Slightly bend forward at your waist and glue your elbows to your ribs. Completely extend your arms down, only moving your forearms, and squeeze your triceps. Bring your hands back to your chest for a total of 15 repetitions, and perform the entire circuit one more time for a thorough warm-up.
Arm Yourself With Bigger Guns
No weights? No problems. You don’t need them to fill your sleeves. Performing these no-weight biceps workouts can increase your arm size, as well as your strength, and contribute to shedding some fat in the process. This body part might be eye-catching, but there’s more to biceps training than meets the eyes.
References
Rodosky MW, Harner CD, Fu FH. The role of the long head of the biceps muscle and superior glenoid labrum in anterior stability of the shoulder. Am J Sports Med. 1994 Jan-Feb;22(1):121-30. doi: 10.1177/036354659402200119. PMID: 8129095.
Kim GJ, Oh H, Lee S, Lee K, Kim K. Effects of resistance exercise using the elastic band on the pain and function of patients with degenerative knee arthritis. J Phys Ther Sci. 2020 Jan;32(1):52-54. doi: 10.1589/jpts.32.52. Epub 2020 Jan 22. PMID: 32082029; PMCID: PMC7008024.
Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010 Jan;24(1):140-8. doi: 10.1519/JSC.0b013e3181c643a0. PMID: 19996770.
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(@jordan_mica)
Despite being rational humans, we don’t always act in our own best interest. We know we should eat certain foods to look good, feel good, and get healthier, but often succumb to junk food that tastes good in the moment but makes us feel worse in the long term. We know getting to bed before 10 pm makes us perform better the next day, but it’s fun to stay up late. This is the human experience: the push and pull between our rational higher minds and what feels good in the moment. This is most evident in our relationship to working out.
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In today’s world, we are constantly being exposed to electromagnetic fields, which tends to make people nervous. Who hasn’t heard concerns about EMFs and their potential health harms? We’re supposed to keep our cell phones away from our heads, turn the wifi off at night, avoid living under big power lines. 
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