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On Mar. 9, 2023, the King of the Lifts Instagram page reposted one of powerlifter Kasemsand Senumong’s recent raw deadlift build-up sessions. The clip features Senumong pulling 70, 120, 170, 220, 260, 290, 310, and 320 kilograms (a range of 154.3 to 705 pounds) from a sumo stance, with support from a lifting belt, during a staggering training session.
According to Open Powerlifting, the last deadlift in the clip — 320 kilograms (705 pounds) — is 19.7 kilograms (43.6 pounds) more than Senumong’s all-time raw competition best. That competition pull is also the all-time raw World Record for the 66-kilogram division under the International Powerlifting Federation’s (IPF) jurisdiction. The athlete achieved that mark, along with the raw total World Record (710.5 kilograms/1,566.4 pounds), during the 2022 Asian Powerlifting Federation (AsianPF) Championships.
Senumong, sometimes referred to as Sensei Opor, posted the original video clip as part of a training montage on his own Instagram page on January 13, 2023, but it was recently reposted on his gym’s page. The recent repost brought the feat of strength to the attention of King of the Lifts, which regularly features powerlifting PRs from lifters around the web.
A dominant force in the Asian continental powerlifting scene for several years, Senumong is both the reigning 66KG Thailand National Champion and the Asian Powerlifting Federation (AsianPR) continental Champion. Based on his deadlift polish, it looks like the young man in his late 20s is ready to add another title to his resume.
Here’s an overview of Senumong’s all-time raw competition bests:
Kasemsand Senumong (66KG) | All-Time Raw Competition Bests
Deadlift — 300 kilograms (661.4 pounds) | IPF World Record
Total — 710.5 kilograms (1,566.3 pounds) | IPF World Record
After coming in seventh place in the 66-kilogram division during his 2022 IPF World Championships debut, Senumong likely isn’t done. The competitor apparently intends to have another crack at it this summer. Even if he doesn’t come out on top, he may drastically improve his initial performance.
Should Senumong transfer his recent top training deadlift to the 2023 IPF Worlds in Valetta, Malta, it seems apparent he’ll extend both of his record marks while potentially taking home a World title. Sweden’s Eddie Berglund is the defending 66-kilogram World Champion, and the 2023 IPF Worlds contest is scheduled for Jun. 11-18, 2023.
On purely a statistical basis, Senumong might already be the best 66-kilogram powerlifting competitor in the world. He just has to show it on the biggest IPF stage. On this front, the coming June could be a fruitful and historic event for the athlete.
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“How much do you bench?”
It might be the most frequently asked question among hardcore “gym bros” and experienced gym veterans looking to establish a pecking order, as well as curious beginners looking to strike up a conversation. It’s also one of the most popular (if misguided) ways to inquire about someone’s strength, fitness, and general capability in the gym.
Credit: antoniodiaz / Shutterstock
Some might consider the notion of bench press-specific status ridiculous, but you can’t erase the reality of the situation. Also, some people just want to have a big bench press for themselves. You may as well position yourself to move some impressive numbers, and move the weight safely.
Here’s how to fine-tune your bench press, optimize your technique, and set up a plan to start pushing bigger weights.
A strong bench press is built around one thing: Stability. Here’s a step-by-step approach to creating a good environment for a big lift. It all begins with a good starting position before you even unrack the weight.
Step 1 — Find Your Contact Points
Credit: Morit Summers
Once you’re positioned on the flat bench, the bench press requires four points of contact. Your two feet placed firmly on the floor counts as one point. Your butt and upper back are two more points, as they’re pressed hard against the bench and remain in place throughout the lift.
Lastly, your head must also be firmly against the bench and stay put during each repetition. When you set up, get your eyes directly under the bar before taking the weight out of the rack. This four-point setup is the foundation for a good quality set.
You may have noticed that your lower back is not in contact with the bench, and that’s actually an important distinction. Some lifters believe that having an arch in the lumbar region (lower back) when bench pressing is dangerous for your spine, when truthfully, the arch must be there.
The bench press is considered a horizontal pushing exercise (due to the position of the load relative to your body), which means the force angle doesn’t line up to create spinal loading the way a standing overhead press, squat, or deadlift would affect your lower back. The joint that bears the most load during a bench press is your shoulder joint, not your spine, so arching your lower back doesn’t expose it to any significant strain.
Once you’re in place, it’s time to get your hands on the bar.
Step 2 — Get a Grip
Credit: MDV Edwards / Shutterstock
Most barbells you’ll find at a typical gym will have knurling on either side for grip, but also some shiny “rings” on even points on each side. In competitive powerlifting, those rings represent grip-width boundaries a lifter isn’t allowed to exceed.
If you’re not a competitive powerlifter, you can use the rings as reference points as to where your hands belong. Depending on what’s comfortable for your arm length, align the same finger on each hand with the ring on either side. Many lifters will opt for either their middle or ring fingers, but everyone’s preferred grip will be slightly different.
Just be aware of setting your hands too close together with your pinkies far inside of the rings. This morphs the exercise from a standard flat barbell bench press to a close-grip bench press which emphasizes your triceps. (1)
Once your hands are in place, close a strong fist around the bar and you’re ready to lift.
Step 3 — We Have Lift Off
The way you take the bar out of the rack is more important — and more technical — than meets the eye. Safe and efficient technique requires your shoulder blades to remain retracted (pulled together) on the bench. This helps to arch your lower back while elevating your chest and ribcage.
The small “press” that might happen as a lifter takes the bar out of the rack can pull your shoulders out of position (with protraction, the opposite of retraction). Protracted shoulders will make your chest sink down and place more stress on the shoulder joints as a result. This is difficult to correct by the time the weight is in your hands, making it tough to re-adjust.
Making the effort to raise your hips during lift off can help with this, placing them back down as soon as the bar’s unracked and in position over your chest. Lifters without a spotter can use this method to begin the movement in a strong position without sacrificing form.
Step 4 — Lower and Press
Credit: Hryshchyshen Serhii / Shutterstock
The bar should descend under control to make contact on your chest. Aim for touching the bar to your mid- or lower chest, and make that point of contact consistent from rep to rep. The finished, locked out position should be a bit more in line with your upper chest or shoulder-level, meaning the bar will travel on a slightly slanted path.
Always remember that a true testament of strength in a big lift like this doesn’t come from how quickly you can perform the reps, it comes from how slowly and well-controlled you can perform them. Especially on the eccentric (lowering) phase, take the speed down a couple of notches. You can even add a pause with the bar on the chest to exert even more control over the weight — just be sure to stay tight and not relax under the weight.
Make each individual rep count and you’ll slap on strength and size.
Bench Press Mistakes to Avoid
Nobody wants to become the next “YouTube fail” video, usually featuring people butchering the bench press movement or, worse, getting into life-threatening situations due to a disregard for safety. Make sure you’ve got your bases covered by stopping these issues before they start.
Lifting Your Hips
Aside from giving yourself a lift off (if needed), your glutes should never leave the bench during the exercise. Lifting your hips won’t make you any stronger on the lift. It’s simply a cheat tactic and an indicator that the weight is too heavy to lift properly. This is the bench press equivalent of doing standing biceps curls and leaning your upper body back to get the weight up.
Credit: Serghei Starus / Shutterstock
Keep the movement honest to your ability. You’ll build strength over time when you apply good form.
Half-Repping
Stopping shy of full range of motion — from full lockout to the bar touching your chest — does nothing to properly service your chest muscles (the prime movers of the bench press) or access the strength the body can put into the weight. (2)
If you feel like you can only perform half reps, chances are the weight is too heavy, your shoulders are too unstable, or both. Instead, reduce the load and practice staying tight through full range of motion.
Credit: Sarayut Sridee / Shutterstock
If that still hurts your shoulders, it could be due to weakness in the movement itself or it could stem from a lack of upper back strength to stabilize and protect the shoulder. Make sure your training plan includes plenty of upper-back pulling exercises like face pulls or reverse flyes.
Using Collars on the Bar
This isn’t necessarily a point about increasing your bench press, but it’s an important issue any time you’re benching heavy. It might sound counterintuitive or controversial but, if you’re lifting alone, securing the weight plates with collars is a potentially high-risk maneuver.
Credit: antoniodiaz / Shutterstock
Common sense would say you usually “should” secure the weights to prevent them from moving around. The truth is that, if you do fail a rep and manage to get pinned to the bench, it could spell danger if you’re not strong enough to press the bar off your chest all the way back up to the rack. You can’t always rely on rolling it down over your hips and waist (which can be extremely painful and uncomfortable on its own).
If you’re a person who lifts unsupervised at home, it’s best to leave the weights unclipped so that, in the event of failure, you can tip the weights off one end of the bar and free you from being stapled. It’s better to crack a couple of tiles on the workout room floor than to crack a couple of ribs or your larynx.
Three Tips for More Gains
Getting the basics down is a good first step, but taking things to the next level involves a little deeper thinking, where this exercise is concerned.
Leg Drive
Tuck your feet closer to your butt to create a knee angle inside 90-degrees. This is essential to taking advantage of a very important and overlooked principle — the bench press is more than just an “upper body” exercise.
Credit: MDV Edwards / Shutterstock
In truth, your legs have a serious role to play in promoting overall bracing and tightness. As you press, think about driving your feet into the ground hard. The bar isn’t just moving away from your chest, it’s moving away from the floor, so this cue will come in handy to add more strength to your lift by increasing overall muscle recruitment. (3)
Tuck Your Elbows
If you want to protect your shoulder joints, focus on improving bench performance while using a slightly narrower grip (as opposed to a relatively wide grip) and tucking your elbows during the movement.
Credit: MDV Edwards / Shutterstock
The closer your upper arm is to your torso, the less vulnerable position your shoulder joints will be put into. Your shoulders will instantly feel happier, more stable, and more powerful by aiming your elbows more forward than sideways.
Use a Thicker Bar or Thick Grip Attachments
Using a larger diameter bar with more surface area spread across the palms of your hands usually feels more comfortable once you get used to the unique grip. It also can reduce joint stress in the elbows and shoulders by increasing forearm recruitment and muscle tension for added stability. (4)
The greater diameter disperses the load and reduces the pressure transferred to your joints. If you don’t have access to thick barbells, you can use thick grip attachments like “Fat Gripz.” This simple pair of removable handles can be one of the most useful tools to have in your gym bag, since it can be used with any exercise that requires grabbing a barbell, dumbbell, or handle.
Build a Better Bench: Methods That Work
If you’ve been training in the gym for a while, the classic 3 x 10 or 4 x 6 might not really be doing the job to get you past your strength or size plateau. If your lifting numbers aren’t budging, it’s worth thinking a bit further outside the box to find ways to stimulate your chest.
One-and-a-Half Rep Bench Press
Especially if a lifter has longer arms, it can be a hassle adding muscle to the chest for a better aesthetic. The relatively long range of motion and massive amount of lockout space a lifter will have to move through can make the triceps and shoulders take over a typical chest pressing pattern. This leaves the chest less fatigued over the course of a set.
Performing a “one and a half rep” bench press involves unracking the barbell and lowering it all the way to chest level. Remain tight and press the weight from chest level to halfway up, and pause. Your upper arms should be at roughly 90-degrees. Lower the weight once more to chest level, and then press all the way up to the top — that entire series counts as one single repetition.
This high-tension technique will make your chest work more than your triceps and shoulders because the latter two muscle groups aren’t significantly involved in the bottom-half of the movement.
Your chest is in the strongest biomechanical position, and is the most involved, through this section of the exercise, and the one-and-a-half rep technique takes advantage of that. Three to four sets of four to six reps would be ideal here, remembering that each “one and a half” equals one rep.
Cluster Sets
Cluster sets deserve more mention than they often get when it comes to increasing your strength and size. Understanding how the body works from a physiological level can help create more appreciation for cluster training and its import.
When it comes to short bouts of explosive power like a 100-meter dash, a first down in football, or a heavy, low-rep set of weight training, the body relies on adenosine triphosphate (ATP) as its primary source of energy to make muscles work hard.
The ATP stores leave the body after 10 to 15 seconds and the primary muscles in use begin to shut down and create lactic acid as a byproduct. It usually takes one to two minutes to sufficiently replenish these stores of ATP in the affected muscles.
Knowing that, you can take advantage of this replenishment phase while still lifting heavy weights. A set of three reps can be extended to four or even five total reps if short breaks are taken between each individual repetition.
This mini-rest will partially replenish the stores of ATP available in the body. This can improve your strength over time and also expose you to a higher cumulative volume of heavy reps, which can lead to more muscle growth. Here are some of the most effective ways to use clusters.
Single-Rep Clusters
Put 90-95% of your one-repetition max on the bar. This weight is typically a two-rep max, but you’re about to do four reps with it. Perform one repetition, and rack the weight for 10 to 15 seconds. Then take the weight off the rack and perform another before re-racking it. Repeat until you’ve performed four reps. Rest at least two minutes and perform a total of two to three full sets.
Resetting between single reps also allows you to ensure correct technique on each separate effort.
Multi-Rep Clusters
Put your five-repetition max on the bar. Perform four reps before racking the weight and resting for 10 seconds. Take the bar off the rack and perform two more reps. You’ve just performed six reps with your five-rep max. Complete three to five full sets.
This is a good way to increase time spent under tension (TUT), which benefits muscle growth, while working with slightly lighter-than-max loads, which won’t impact recovery as much as very heavy lifting. (5)
High-Rep Clusters, aka Ladders, for Size
Plenty of heavy lifting can do a number on the nervous system, especially if heavy lifts are employed on the regular. A good change of pace (that doubles as a great way to break a size plateau) is to use high-rep methods with the same approach.
Ladder sets are just the ticket. Use your 10 to 12-rep max weight. Perform a mini-set of two reps, then three reps, then five reps, and finally 10 reps with 10-second breaks between each mini-set.
This creates 20 reps of muscle-building stimulus with a weight that “should have” only allowed 10 to 12 reps. One or two sets can be plenty. It’s a psychological killer as much as it is a muscular killer, all while keeping the nervous system in check due to the higher rep range and relatively lighter weight.
Go Build a Bigger Bench
The bench press is arguably the most popular lift in the gym. With that prestige, it should be the most properly executed, but that’s not always the case. With this information now in hand, you’ll be set apart in the gym and will have found a way to train smart while also training hard. Soon your performance will be turning heads and you’ll have a reliably impressive answer next time you’re asked “how much do you bench?”
References
Saeterbakken, A. H., Stien, N., Pedersen, H., Solstad, T. E. J., Cumming, K. T., & Andersen, V. (2021). The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. International journal of environmental research and public health, 18(12), 6444. https://doi.org/10.3390/ijerph18126444
Pinto, R. S., Gomes, N., Radaelli, R., Botton, C. E., Brown, L. E., & Bottaro, M. (2012). Effect of range of motion on muscle strength and thickness. Journal of strength and conditioning research, 26(8), 2140–2145. https://doi.org/10.1519/JSC.0b013e31823a3b15
Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D.deC., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937
Krings, B. M., Shepherd, B. D., Swain, J. C., Turner, A. J., Chander, H., Waldman, H. S., McAllister, M. J., Knight, A. C., & Smith, J. W. (2021). Impact of Fat Grip Attachments on Muscular Strength and Neuromuscular Activation During Resistance Exercise. Journal of strength and conditioning research, 35(Suppl 1), S152–S157. https://doi.org/10.1519/JSC.0000000000002954
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
“I wonder if the massive demand for students in the STEM fields has led to a decrease in academic rigor. More students means more research, which leaves colleges with relatively fewer/less-qualified reviewers to oversee and troubleshoot.
Plus, there is little short-term incentive for universities to chase away paying students. Long-term, allowing sub-par students to succeed only hurts the sciences – but academia today is very compartmentalized and ethics is about as far from STEM as any discipline can be.
I’m not suggesting that STEM professionals are any less ethical than anyone else; just that ethics have become a legal checklist rather than true moral principles. There are, no doubt, truly ethical professionals out there who remain uncompromising in their standards; I just worry they’re the academic equivalent of the northern white rhino – old and infertile, just waiting to see which is the last of a once-proud breed.”
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Over the years, Larry “Wheels” Williams has done it all in strength sports. He’s shined as a powerlifter. He’s moonlighted as a strongman. On occasion, he’s even shown off commitment to a strict diet and training plan to partake in bodybuilding. It’s this latter niche that Wheels will be placing a particular focus on for the foreseeable future.
On Mar. 9, 2023, Wheels was interviewed by RxMuscle about his upcoming athletic endeavors. In a planned return to bodybuilding, the former Men’s Open participant revealed he wouldbe preparing to compete in the Classic Physique division sometime in 2023. A recent Instagram post on his own page would verify these plans, where Wheels wrote that he’s “starting prep” for the competitive category.
Per NPC News Online, Wheels last competed as a bodybuilder during a Men’s Open first-place performance at the 2021 National Physique Committee (NPC) Mid-Florida Classic.
Beyond trying his hand at bodybuilding again, Wheels’ rationale for featuring in the Classic Physique category seemed logical. After recent health developments like transitioning from steroid use to Testosterone Replacement Therapy (TRT), a back injury that knocked him out of competition in the summer of 2022, and some exciting developments in his personal life, Wheels appears ready to place more of a premium on his health.
None of this planned shift means Wheels won’t push full steam ahead anymore, but it does appear to suggest he’ll be more practical. Transitioning to the Classic Physique division is a part of that mission.
“Where I’m at with my journey right now is taking a healthier approach to achieving my goals,” Wheels said. “I’m recently engaged. I intend on having a family.”
At a height of 6-foot-1, on par with four-time Classic Physique Olympia champion Chris Bumstead, Wheels maintained a realistic perspective. He doesn’t think vying for Men’s Open victories is worth it based on his physical dimensions, due to the larger-sized physiques typically rewarded in the Open division. The same sentiment holds true to any of his strongman or powerlifting pursuits in the sense that Wheels doesn’t have to push his body to the limit as much.
That’s because sheer mass isn’t the primary aim of the Classic Physique division, and it presents Wheels a potentially more sustainable path to success.
“Doing Classic [Physique], I’m already as big as I need to be,” Wheels said. “If not, I have to gain a few more pounds and then cut down to the cutoff at 220 or 230 [pounds]. I think I look great and could actually be competitive, and arguably unhealthy but not to the extent to the extreme if I were to do Open bodybuilding, World’s Strongest Man events, or try and achieve another powerlifting World Record. I think I can have more longevity in Classic Physique.”
Moving up and down divisions in bodybuilding can be challenging. It asks the athlete to change their approach to nutrition and the gym. However, if anyone has proven they have the requisite versatility, it’s Wheels — a bona fide strength sport jack-of-all-trades.
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In the current bodybuilding pantheon, William Bonac’s name belongs amongst the elite. With a championship build and resume, he’s one of the sport’s biggest stars for a good reason. Unfortunately, no one will be able to see the athlete or his physique shine on stage for a little while.
In a Mar. 6, 2023, Instagram post, Bonac reflected on what was likely a disappointing seventh-place finish at the 2023 Arnold Classic (AC). A two-time AC champion (2018, 2020), Bonac entered the competition with hopes of capturing his third career AC title — a feat only four other bodybuilders have accomplished in the contest’s 34-year history. Instead, while reflecting in the aftermath, Bonac revealed he would not compete for the rest of 2023.
Before Bonac noted he wouldn’t compete for the foreseeable future, he ran down his history at the AC. Compared to his modern peers, it’s mostly unparalleled for someone who has actually stood on top of the contest’s podium.
Here’s an overview of Bonac’s AC competitive history:
William Bonac (Men’s Open) | Arnold Classic History
2018 — First place
2019— Runner-up
2020— First place
2022— Runner-up
2023— Seventh place
*Note: Bonac missed the 2021 edition of the AC due to unexpected travel complications.
Here are the full results from the 2023 AC:
2023 Arnold Classic Results | Men’s Open
Here’s how the full top 10 shook out at the 2023 Arnold Classic:
As for what lies ahead in the coming months, Bonac kept it plain and simple. He’s going to focus on more personal endeavors for the time being.
“I can honestly say I won’t miss my diet for a while,” Bonac wrote. “Time to focus on family and other business aside from bodybuilding.”
Aside from the general ramifications of Bonac’s decision, it also means the athlete will not appear in the 2023 Mr. Olympia in early November. Bonac has competed in every Olympia since the year 2014. His best-ever result was a runner-up finish to champion Brandon Curry in 2019.
As a competitor who has never won the contest and who also finished in ninth place during the 2022 Olympia iteration, Bonac does not have automatic qualification for the 2023 contest. As such, instead of pushing for a roster berth, it seems he’s decided to rest and refocus rather than commit to a challenging training and nutrition plan in contest prep.
This is not the end for Bonac as a bodybuilder. He plans to make his competitive return to the 2024 AC. Perhaps then he can complete his vaunted mission of capturing a third championship and remind fans why they call him “The Conqueror.”
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The 2023 World’s Strongest Man (WSM) contest is a little over one month away. This year’s premier showcase in strongman will take place on Apr. 19-23, 2023, in Myrtle Beach, SC. On Mar. 9, 2023, the WSM organization confirmed the expected events for the competition for both the Qualifying Stage and the Final.
Here’s an overview of the expected events at the 2023 WSM contest, in order:
2023 World’s Strongest Man Events
As in previous years, the contest takes place across several days of competition. Athletes are challenged to perform multiple events each day, with one day of rest before the Final.
Note: The WSM organization has not released specifics for the weight of implements or exact format of each event. Though, while unconfirmed, fans can likely expect familiar events like the Stone Off to stay similar to previous years. In the past, this decisive event has featured second and third-place finishers from each Qualifying Round squaring off in an Atlas Stones battle to vie for a spot in the Final.
The 2023 WSM will be the final WSM contest for four-time WSM champion (2011, 2013, 2015-2016) Brian Shaw and longtime competitor Mark Felix. Tom Stoltman is the two-time reigning champion (2021-2022). At the time of this article’s publication, Shaw and Stoltman are the only current or former WSM champions on the roster. Past winners like Oleksii Novikov (2020) have not yet been confirmed. Nonetheless, such a slate potentially paints the picture of a new era for the sport of strongman.
The 2023 WSM competition should act as another terrific showcase of strength and power on an international stage. With the roster and events now confirmed, it seems apparent another dynamite contest is in store.
Featured image: @theworldsstrongestman on Instagram
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There are powerlifting superstars, and there are powerlifting supernovas. Sherine Marcelle would fit the latter cosmic description. On Mar. 6, 2023, Marcelle shared an Instagram video of herself completing a raw 227.5-kilogram (501-pound) beltless deadlift for three reps. According to the caption of Marcelle’s post, the set was a 2.7-kilogram (six-pound) personal record (PR) with this kind of deadlift for the usual 90-kilogram athlete.
“So grateful for the people that showed up and continue to show up for me. This is the strongest I have felt and the most I’ve shown up for me.”
Marcelle had no other equipment adorned to assist with her strength milestone. She completed her pull from a sumo stance with a mixed grip.
In early June 2022, after competing in February’s Word Raw Powerlifting Federation (WRPF) Ghost Clash, Marcelle had stated she would be taking most of the rest of the competitive year off to recalibrate. The athlete maintained she previously “fought through injuries” and came through with flying colors but seemed to want to take a step back for the time being. The competitor still shared various training tidbits — especially two respective back squat PRs in late August 2022 and early September 2022 — but otherwise only featured in the 2022 United States Powerlifting Association (USPA) PWRBLD Winter War in mid-December.
Based on the recent tenor of Marcelle’s Instagram posts in 2023, the athlete is ready to make her competitive return sometime in late March and early April. However, it is unclear which specific contest Marcelle will participate in, as she has not offered those concrete details. All that might provide a hint is a February 2023 salute to C.T. Fletcher. The influencer is the organizer of the annual Iron Wars, but there doesn’t appear to be another contest listed on his event website for the time being.
Wherever Marcelle does compete, she’s likened to shine: as the athlete usually does.
In her last nine professional appearances, Marcelle has fallen short of first place just twice while competing raw and with wraps. According to Open Powerlifting, Marcelle possesses one of the all-time highest raw squats (244.9 kilograms/540.1 pounds) in the 90-kilogram division, just shy of two-time reigning International Powerlifting Federation (IPF) World Champion Amanda Lawrence. Should Marcelle compete raw with wraps at her next contest, she may potentially turn her early summer 2022 squat PR (297 kilograms/655 pounds) into an all-time World Record. Only Crystal Tate (290.3 kilograms/640 pounds) has ever squatted more, raw with wraps, as a 90-kilogram competitor.
Pound for pound, Marcelle is one of the strongest powerlifters ever, regardless of division. As the official start of her personal competitive 2023 season nears, it seems apparent that the athlete will live up to that elite billing again.
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When it’s time to hit the gym, most people instinctively gravitate toward hitting the weights. That’s certainly an understandable course of action, since weight training plays a role in everything from muscle-building and strength gains to fat-burning and even heart health.
However, for maximum results toward any of those goals — physique, performance, or health — a comprehensive training plan which includes cardiovascular training has shown to be more effective than treating weight training and cardio as either/or. (1)(2)
Credit: PR Image Factory / Shutterstock
That means making time to get outside or, for some weatherproofing, hopping on the old reliable treadmill. While treadmill workouts often bring the dread of slow, painful slogs while staring at the gym’s TV monitors, you can get a more effective workout done in less time when you crank up the intensity with interval training. Here are a few detailed workouts to make your next treadmill session a more productive and (relatively) more enjoyable experience.
For many people in the gym, once they make the decision to drop some body fat, hopping on the treadmill is often considered par for the course, along with cutting calories and skipping desserts. Rather than logging mile after foot-numbing mile, you can crank up the fat-burning by applying high-intensity intervals to your next treadmill session. Interval training has been shown to be more efficient and more effective than steady state cardio programming. (3)
Speed Intervals
This is one of the most common ways to perform an interval-based treadmill workout. Alternating periods of high-intensity, fast-paced running with low-intensity, slower paced walking allows you to effectively balance output with recovery for an efficient training session.
Because “fast pace” and “slow pace” are relative to your own ability, use your judgment when setting the treadmill speed. Aim for a strenuous run, not necessarily an all-out sprint, on the fast portion. Use a significantly slower pace, typically an easy jog or quick walk, for recovery periods.
With this approach to intervals, you have two potential avenues of progression. You can add more interval periods to increase the overall training time. This makes the workout progressively longer, but also increases the amount of work you’re doing in each session.
Credit: 4 PM production / Shutterstock
You can also keep the same number of intervals while gradually reducing the rest period in each “set.” By reducing the rest by 10 to 15 seconds per week, you’re asking your body to maintain high output with submaximal recovery. This increases the overall training intensity. Both methods can be effective, and they can be used sequentially — reduce rest periods each week for two or three weeks and then begin adding intervals once per week.
This workout can be performed two to four times per week, on non-consecutive days for better overall recovery. Don’t perform the workout immediately after training legs with weights due to potential cumulative fatigue in hip, knee, and ankle stabilizers.
Treadmill Interval
How to Do it: Set the treadmill to a very low incline (between one and three percent). Steadily increase the speed up to your fast pace. Begin watching the clock as soon as you reach your ideal speed and maintain for the desired period. After you’ve reached the target time for the fast period, steadily decrease the speed and maintain the slow pace for the desired time.
Sets and Reps: 10 “sets” of 30 seconds at a fast pace and 60 seconds at a slow pace. 15 minutes total training time.
Rest time: No rest between intervals.
HIIT Treadmill Workout for Conditioning
Improved conditioning, sometimes synonymous with endurance or cardiovascular health, can be a welcomed side effect of most types of treadmill workouts. You can adjust the training for a more efficient and more specific conditioning benefit by taking a strategic approach to the interval treadmill session.
On/Off Treadmill Circuit
This circuit-based treadmill workout may appear unconventional, but it delivers total-body conditioning and a high intensity session which has shown to be more effective than moderate-paced cardio workouts. (4) Rather than alternating active periods of fast running with recovery walking periods, this approach alternates steady (submaximal) runs with more traditional exercises using bodyweight movements or dumbbells (for convenience). You’re essentially “supersetting” a treadmill run with a conventional exercise.
Rather than taking a stationary rest period or walking at a low intensity to recover, the exercise acts as a type of “active recovery” from the hard run. This allows you to continue training while you catch your breath as your cardiovascular system recovers.
This plan requires a bit of coordination, because you’ll be getting on and off the treadmill repeatedly (as the workout’s name implies). It also requires a little bit of planning and, ideally, some extra space near the treadmill itself to safely perform the non-treadmill exercise.
Credit: Rawpixel.com / Shutterstock
This workout can be adjusted to incorporate a variety of exercises to train a larger array of muscle groups. Choose one exercise for each muscle and perform them in an alternating fashion: treadmill, first body part, treadmill, second body part, treadmill, third body part, etc.
This method can also be performed in a more basic manner focusing on a single body part for the entire session, using a different exercise in each interval. This method can work especially well with ab exercises, turning the session into a “two-for-one” cardio and ab workout.
For safety’s sake, avoid using lower body exercises such as squats or lunges because excessively fatiguing the leg muscles can increase the risk of running-related injuries. Regardless of the body part trained, avoid reaching absolute muscular failure. Doing so will create unnecessary systemic stress and impact recovery. Perform this workout two to three days per week.
Treadmill Run
How to Do it: Set the treadmill to a very low incline (between one and three percent). Gradually increase the speed until you reach a moderately challenging pace — faster than an easy jog but less than a hard sprint. Maintain the pace for the duration of the set before decreasing the speed. If you can safely dismount the treadmill as it continues moving at a very slow speed, it may be easier to begin the next interval. Safety is paramount, so if you need to stop the treadmill completely between intervals, do so.
Sets and Reps: 12-16 “sets” of one minute.
Rest time: No rest before moving to the next exercise (alternate exercises with each interval).
Push–Up
How to Do it: Drop into a classic push-up position with your hands and toes on the ground, and your hands just outside shoulder-width. Keep a straight line throughout your body. Don’t allow your hips to drop to the ground or spike up to the ceiling. Bend your arms to lower your body while aiming your elbows toward your feet rather than toward the walls to your sides. Move at a relatively slow pace with total control. Descend as low as possible before pressing to full lockout.
Sets and Reps: 6-8 x 10-12
Rest time: No rest before returning to the treadmill.
Two-Dumbbell Dumbbell Row
How to Do it: Stand with a dumbbell in each hand hanging at your sides. Hinge forward at the waist while keeping your back straight and your knees slightly bent. Keep your hands facing each other throughout the movement. Drive your elbows up and back until the weights nearest your thumbs are close to your ribs. Pause briefly before lowering to a full stretch.
Sets and Reps: 6-8 x 8-10
Rest time: No rest before returning to the treadmill.
HIIT Treadmill Workout for Beginners
Whether you’re new to the gym or just new to cardio training, you can’t always dive right into an intense workout. However, you can still use HIIT to get familiar with the training method while building a base of conditioning and general fitness.
Incline Intervals
Rather than alternating fast-paced running with slower walking, this approach uses an underappreciated benefit of the treadmill — the incline feature. Most treadmills can reach a 12-15% incline. If you’re unfamiliar with your treadmill, take some time before the workout to test its capabilities.
The goal is to maintain a steady walking pace for the duration of the workout, using the incline to add (and reduce) the difficulty throughout the session. Aim for a near-maximum incline during the high-intensity interval — ideally within two or three points of the machine’s max setting. If it’s capable of 15%, try to use at least 12%; if 12% is the maximum, aim for nine or 10%.
For the low-intensity interval, reduce the incline to one percent. The speed should not change during any interval. Choose a speed that allows a comfortable walking pace during the low interval, and keep the setting the same as the incline increases. This workout can be performed three or four days per week.
One key to maximizing any incline treadmill workout is to resist the urge to hold onto the handrails. As much as possible, allow your arms to swing naturally. Needing the handrails briefly for safety or balance is one thing. Hanging onto them to support yourself during the high incline becomes counterproductive because it reduces your body’s workload.
Treadmill Walk
How to Do it: Set the treadmill to a one-percent incline with a comfortable walking speed and begin the first interval and maintain your pace for the desired period. After the target time, steadily increase the incline to the target percentage. When you’ve reached the target, maintain the pace for the desired time before returning to the lower incline for the next interval.
Sets and Reps: 10-12 “sets” of one minute low incline and one minute high incline, 20-24 minutes total training time.
Rest time: No rest between intervals.
How to Warm-Up for HIIT Treadmill Workouts
Just because you’re using a treadmill doesn’t mean you can skip the warm-up. A thorough warm-up isn’t just beneficial for injury prevention. It’s been shown to improve performance during training. (5) That can help to make sure you’re actually putting “high intensity” into your high intensity intervals.
Be sure to factor time into your HIIT workout for a good warm-up. Don’t just plan on showing up, running for 10-15 minutes, and leaving. The time spent warming up will prepare your ankles, knees, hips, and back for the run, while also improving overall blood flow and ensuring an even more productive session.
HIIT Treadmill Workout Warm-Up
Bodyweight Squat with Pause and Calf Raise: Stand with your feet roughly shoulder-width apart. Descend into a squat as low as possible. Pause in the bottom position for two seconds before standing upright. In the top position, rise onto your toes in a calf raise. Perform 10 repetitions.
Lunge and Twist: Begin in a push-up position. Step your left foot forward into a lunge position. Raise your left arm and reach up to the ceiling. Aim to feel your hips, core, and upper back stretching. Replace your hand on the ground and step back with your foot. Repeat with the opposite side. Perform four reps per side.
Treadmill Pyramid Run: Get on a treadmill and begin at a slow walking speed. Every 20 to 30 seconds, increase the speed several points until you reach a challenging running pace. Maintain this speed for three to five minutes before reversing the process and incrementally slowing down.
Better Results with the Ups and Downs of Intervals
Steady-state workouts can have a place in your overall workout program. Performing a reliably monotonous walk can help relaxation and general restoration. But when it’s time for a hard and productive workout, some high intensity interval training will pack more results into less time. Narrow down your goal, pick the right workout, and put that treadmill to good use.
Featured Image: Antoniodiaz / Shutterstock
References
Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
Viana, R. B., Naves, J. P. A., Coswig, V. S., de Lira, C. A. B., Steele, J., Fisher, J. P., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British journal of sports medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
Sultana, R. N., Sabag, A., Keating, S. E., & Johnson, N. A. (2019). The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 49(11), 1687–1721. https://doi.org/10.1007/s40279-019-01167-w
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Originally Posted At: https://breakingmuscle.com/feed/rss
Andrew Burton is the winner of the 2023 World’s Strongest Firefighter (WSF) contest. The contest took place as a part of the 2023 Arnold Sports Festival (ASF) in Columbus, OH, on Mar. 3-4, 2023. The festival also featured the 2023 Arnold Classic and the 2023 Arnold Strongman and Arnold Strongwoman Classic contests.
Burton’s victory stood tall in a group of more than 120 athletes and three divisions in the Men’s Open, Men’s U105KG, and Women’s Open. Initial events during the competition whittled the field down to 18 athletes — defending champion Daniel Camacho, 12 Open Men, two U105KG Men, two women, and another competitor. By the contest’s end, Burton, who competed in the Open, emerged as the victor.
Here are the results from the 2023 World’s Strongest Firefighter competition:
2023 World’s Strongest Firefighter Results
Andrew Burton
Brooks Larkin
Nathan Warfel
Idelfonso Nieves
Cameron St. Amand
Peter Juhasz
Zack Hash
Casey Shoe
Olivier de Launiere
Harry Walker
Coefficient percentages were used to balance appropriate scoring and weights for the athletes in the different divisions. The now-former reigning champion in Camacho would take home 13th place. Laura Moran was the highest-finishing woman, while Julianne Durante had won the Women’s category in the pre-Finals round. Harry Walker came in first in the U105KG category. Both Durante and Walker received prizes for their efforts.
As for Burton, his victory should probably be no surprise considering his ledger at the competition. Of the four events — the Ambulance Tire Deadlift, Sandbag Carry, Axe Hold, and Fire Hydrant Load — Burton recorded at least a top-five finish in each instance. He was in the top three in three of four slated events. Burton would win the Fire Hydrant Load outright with a time of 17.17 seconds, helping to cement his overall WSF triumph.
Here is how Burton fared on each event. Note: The Women’s Open, U105, and Men’s Open divisions used varying weights throughout the contest. Burton competed under the mandates of the Men’s Open division accordingly:
Andrew Burton | 2023 World’s Strongest Firefighter Event Results
Ambulance Tire Deadlift (272.1 kilograms/600 pounds, for maximum reps) — 16 reps (Tied for second)
Sandbag Carry (136 kilograms/300 pounds, for time) — 43.33 seconds
Axe Hold (11.3 kilograms/25 pounds, in each arm at shoulder-height for max time) — 59.7 seconds
Fire Hydrant Load (79.3, 90.7, 102.5, 113.7 kilograms/175, 200, 225, 250 pounds, as quickly as possible) — 17.17 seconds
On his Instagram, Burton, a native of Texas, appreciated his moment while living an apparent dream. Part of said dream was getting to meet the legendary Arnold Schwarzenegger.
“Well … what a week,” Burton started. “I’ve spent the day recovering and reminiscing. My legs are bruised, my traps are sore, but my heart is full. I have always wanted to be identified as an athlete. It’s one of the reasons I joined the fire service. And here I am pictured with [Schwarzenegger] after winning the title of [2023] World’s Strongest Firefighter, living my wildest dreams to the fullest!
Burton has previously competed in amateur strongman contests and is now the second WSF champion in the contest’s two-year history. Should he return to defend his title in 2024, he could potentially look forward to repeated success on the platform and renewed prestige for an already respected career.
Originally Posted At: https://breakingmuscle.com/feed/rss
Samson “The Nigerian Lion” Dauda’s win in the 2023 Arnold Classic (AC) probably wasn’t shocking per se. He just wasn’t the athlete some expected to stand on top of the podium. Now, the new title notch in Dauda’s belt is rightfully drawing the attention of prominent bodybuilding commentators and analysts. The overall message is clear: Dauda’s AC victory has put him on the map.
On Mar. 7, 2023, famed bodybuilding trainer Miloš Šarčev appeared on the Cutler Cast with Mr. Olympia icon Jay Cutler. The pair recapped the events of the AC which occurred just days earlier, and, naturally, they discussed Dauda’s standout performance. Šarčev and Cutler would eventually conclude that Dauda should be considered one of the top contenders for the 2023 Mr. Olympia title in early November.
Šarčev and Cutler could have chosen their words carefully. They could’ve treaded lightly around the potential Dauda presents. Instead, they gave the first-time AC winner a ringing Olympia endorsement. (Note: Dauda finished in sixth place at the 2022 iteration of the contest.)
Why? They view Dauda as a well-rounded, elite competitor who can topple anyone, including reigning Olympia champion Hadi Choopan and runner-up Derek Lunsford.
He’s [Dauda] the best combination of everything,” Šarčev said. “Can he beat Hadi [Choopan] and Derek [Lunsford]? Yes. Would his conditioning and size beat them at the [2023] Olympia? We’d have to see them lined up next to each other.“
Cutler would echo this sentiment from Šarčev, explaining that he thinks Dauda is starting to piece together how to prepare for an elite performance on stage. The four-time Mr. Olympia (2006-2007, 2009-2010) related it to his own career experience and put it plainly.
Dauda just has to refine small details moving forward.
“I think now you’ve figured the formula and it’s just working to get the skin a little thinner as you progress,” Cutler said. “It’s just routine now … you’re in that ‘click’ period and there’s a certain click period that people go through. I experienced this in my late 20s … I feel that his [Dauda] peak is a little delayed because of the experience and you’ve seen this crazy growth over the last year. But now, it’s just refinement of the skin thinning down a little bit better. Nothing else. Everything will improve. It’s all about just routine and training.”
After winning the 2023 AC, Dauda would write in an Instagram post that “it’s a dream come true.” There’s no telling what sorts of emotions would run through the competitor were he to win his first Olympia title in the same year. Though, if Cutler and Šarčev are correct in their evaluation, a second bigger dream might be fulfilled for Dauda on November 3-5, 2023, in Orlando, FL.
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