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When it comes to prolific, successful resumes, few modern strongmen might be able to match the profile of Jean-FrançoisCaron, aka “JF Caron.” Later this year, the 40-year-old strongman world could see the veteran return to the sport after taking some necessary time away.
In a YouTube interview with Laurence Shahlaei on Apr. 6, 2023, Caron revealed he would attempt a strongman comeback sometime in late 2023. The nine-time Canada’s Strongest Man (CSM) champion (2011-2019) had previously suffered two torn patellar tendons during the 2022 Arnold Strongman Classic (ASC). After a period of recovery, Caron maintained he was training again to return to form.
While largely bedridden while recovering from his injuries, Caron had lost 60 pounds of body weight. Making a jump back to the upper echelon is no guarantee after what the veteran endured, but he seems committed to making it happen through his training. Some recent 400-kilogram (881.8-pound) deadlifts and 270-kilogram (595.2-pound) back squats for reps are demonstrations of the power Caron is reassembling.
That said, it may still take some time before he’s ready to square off with some of the strongest people on the globe in an official competitive capacity. He still has a lot of progress to make before he can perform the requisite movements needed to shine as a professional strongman again.
“The power is there. It’s just not fluid like before,” Caron said. “… Changing directions … I’m not safe like before. Explosive movements will take more time.”
Caron declared that he will begin working on event-focused training with 2021 CSM victor Gabriel Rhéaume once he returns from the 2023 World’s Strongest Man (WSM). That contest will take place on Apr. 19-23, 2023, in Myrtle Beach, SC. At the time of this writing, Caron has not outlined an exact training timeline.
As for Caron’s overall profile, he has quite the mantle to lean on.
According to Strongman Archives, the athlete has appeared in over 80 competitions and earned nearly 20 victories, including his CSM title reign and a win in the 2022 Forca Bruta. Before his recent injuries, Caron had competed 11 of 13 WSM contests since the year 2008 (missing 2009-2010) and placed among the top 6 in seven consecutive editions (2015-2021).
It’s unclear precisely when Caron will try to compete again, but he stated an expectation to be ready to compete by October. Whether he has eyes on the 2023 Rogue Invitational, typically held in late October, wasn’t clear.
If he is healthy enough, Caron did share that he will try to compete again at the 2023 Magnus ver MagnussonClassic. At the time of this writing, that competition does not have a concrete date, but it usually occurs around late November in Iceland, based on past precedent.
Whether the strongman fixture returns to relative prominence in Iceland or at a later date, the strength athlete is sure to be welcomed back, by fans and peers alike, after the devastating injury that many expected to be career-ending.
Evan Singleton — First-ever Arnold Strongman Classic UK (ASCUK) champion (2021)
Kevin Faires — Dinnie Stones Walk World Record holder (31 feet, seven inches)
Spenser Remick — 2022 Official Strongman Games (OSG) champion
Tom Evans — Winner of the 2022 Shaw Classic Open and 2022 Arnold Amateur Strongman World Championships
Six of these American athletes recently came together for a powerful WSM training session about a week before the biggest contest in strongman. Evans was noticeably absent, likely due to his last-minute addition to the WSM roster as a replacement for the injured Pavlo Nakonechnyy. On Apr. 11, 2023, Shaw posted a video on his YouTube channel chronicling the group’s time together.
They began the day by loading sandbags and a weighted keg onto a platform. The weights and distance weren’t revealed. While it was impossible to recreate its exact format in advance, this was in reference to the Loading Race from the Qualifying Stage of the competition.
“Definitely a good start with these guys. All of us are primed and ready for World’s Strongest Man. But this is the tune-up and, at the end of the day, iron really does sharpen iron,” Shaw said after completing the first training medley. “So it’s why I wanted to have these guys out and in the gym with me heading in. My goal is for them to push me, me to push them, and all of our levels to go up. Collectively, that’s what’s going to happen.”
They then shifted to a log ladder with five implements that featured gradually increasing weight. Only Singleton and Faires failed to lift all five logs. The Log Ladder will be the final event of the first day of the 2023 WSM.
Next, the group threw in some heavy overhead dumbbell work and a single Fingal’s Finger. Unlike the start of the session, no one amongst the American group of competitors is guaranteed to perform these events at the WSM, as they comprise different portions of the two-day Final.
To close their day together, the six took to the Conan’s Wheel, where the athlete’s task is to carry around a heavy implement in a circular, fixed motion as far as possible. The Conan’s Wheel will likely be a climactic moment for some WSM competitors as it starts the second day of Qualifying.
Here is an overview of the complete 2023 WSM event schedule:
Qualifying Stage Day One | Wednesday, Apr. 19, 2023
Of the seven American competitors, it would stand to reason that Shaw and his championship pedigree may likely fare the best of the bunch at the 2023 WSM. Someone like Mitchell, with his two consecutive SC victories, could also be a dark horse. Mitchell’s best-ever WSM placing was in 10th at the 2021 iteration.
This isn’t to say that Singleton, Faires, Thompson, and Remick won’t thrive. Just because there are presumed favorites, doesn’t mean another American stud can’t come out of the blue to level a talented field.
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On Apr. 13, 2023, powerlifter Julius Maddox shared an Instagram clip of himself completing a raw 330-kilogram (727.5-pound) bench press during a training session. In his post, Maddox lists the weight as 730 pounds, but that was a likely typo. To add an extra degree of challenge, the mighty Maddox performs the lift with a long pause at the bottom of his repetition. While it’s impossible to discern how much of a challenge this added for Maddox on a numerical basis, it’s undoubtedly an impressive feat for one of the globe’s premier bench pressers.
Maddox completed his feat while wearing wrist wraps and did not appear to have a lifting belt adorned around his torso.
Athletes who add any kind of pause to their bench press are likely looking for increased tension in their chest and arm muscles. Keeping their loaded barbell at the bottom forces the amount of time an athlete has to keep their weight stable before lifting it back up. In addition, adding a pause to a bench press removes the momentum athletes can sometimes use after lowering their weight.
All this to say: Maddox lifting almost 730 pounds while pausing for nearly two seconds is an accomplishment to behold.
For those who are rabid fans of upper body strength in the form of the bench press, Maddox usually offers a treat. The bench press extraordinaire owns the all-time raw World Record of 355 kilograms (782.6 pounds) in the +140-kilogram weight class. According to Open Powerlifting, the athlete scored that mark at the 2021 World Raw Powerlifting Federation (WRPF) Hybrid Showdown III. Notably, it was not in a full power meet, as Maddox only performed a bench press at the contest — a usual approach for the competitor whenever he appears on a sanctioned lifting platform.
Maddox has been in pursuit of a 362.8-kilogram (800-pound) press for some time. One of the last times Maddox shared significant progress on this strength journey was a 361-kilogram (796-pound) bench press personal record (PR) from May 2022. Maddox has not added to that weight or made a formal attempt at reaching the 800-pound barrier since. Though, it appears an attempt could be forthcoming in 2023.
At the time of this writing, only one other person, Daniel Zamani, has ever broached the 800-pound bench press barrier. The Iranian athlete notched a 365-kilogram raw bench press (804.7-pound) during a February 2022 training session. Maddox and Zamani had previously teased a friendly bench press battle at the 2022 Iron Wars V, but that entanglement fell through due to undisclosed reasons.
Tidbits like Maddox’s long-pause lift show that his remarkable milestone might finally be around the corner. Plus, given that no person has yet to eclipse the raw 800-pound mark in an official competition, Maddox can still win this all-time strength race.
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Modesty and consistency have likely described Samantha Rice’s powerlifting outlook. The powerhouse recently gave the sport’s community another example of her unique strength and transcendence.
On Apr. 10, 2023, Rice shared a comprehensive Instagram post recapping her 90-kilogram weight class, first-place performance at the 2023 USA-UA Pioneer on the Beach. By the competition’s end, Rice captured three all-time raw World Records on her squat (267.5 kilograms/589.7 pounds), deadlift (280 kilograms/617.3 pounds), and total (702.5 kilograms/1,548.7 pounds). Rice wore a lifting belt for her top pull and a belt and knee sleeves for her top squat. The contest, which marked the third Pioneer title of Rice’s career (2020-2021, 2023), took place on Apr. 8, 2023, in South Padre Island, TX.
According to Open Powerlifting, Rice’s squat record milestone officially takes back the 90-kilogram World Record from Sherine Marcelle. Before Rice took the record back, Marcelle had held the record for just about two weeks after scoring a 262.3-kilograms (579-pound) squat at the 2023 World Raw Powerlifting Federation (WRPF) Femme Fatale III.
Regarding Rice’s deadlift, she eclipsed her own previous raw all-time record milestone of 275 kilograms (606.2 pounds). The competitor notched that previous achievement in a first-place performance at the 2022 United States Powerlifting Association (USPA) Pro Raw Championships.
Finally, last but not least, Rice’s new record total also rewrites her own tally in the record books. The previous 90-kilogram all-time raw World Record total of 687.5 kilograms (1,515.6 pounds) was also set by Rice at the 2022 USPA Pro Raw. In the span of just about half a year, Rice has added 15 kilograms (33 pounds) to her record total.
Here’s an overview of Rice’s top stats from her Pioneer on the Beach performance:
Samantha Rice (90KG) | 2023 Pioneer on the Beach Top Stats
Squat — 267.5 kilograms (589.7 pounds) | All-Time Raw World Record
Deadlift — 280 kilograms (617.3 pounds) | All-Time Raw World Record
Total — 702.5 kilograms (1,548.7 pounds) | All-Time Raw World Record
Per Open Powerlifting, Rice’s competitive record, which dates back to August 2014, is unblemished. The athlete has never lost a sanctioned powerlifting contest. At this meteoric rate, it’s unclear when or if she ever will.
In her Instagram post, Rice beamed about her latest competitive exploits. She also considered how she might spend a well-earned and lucrative $20,000 cash prize.
“I came home with $20,000, my third Pioneer championship belt, and three all-time World Records,” Rice wrote. “Surrounded by some of the best people in my life … that’s what makes this all worth it. Now, time for a new Momma SUV!”
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Few bodybuilders will ever be able to match Phil Heath’s competitive rap sheet. With seven consecutive Mr. Olympia titles from 2011-2017, only Arnold Schwarzenegger (seven Olympia wins) and Ronnie Coleman and Lee Haney (eight Olympia wins each) are on par with the modern titan. Such a reality potentially makes Heath’s prognostication for the 2023 Mr. Olympia all the more intriguing.
On Apr. 11, 2023, Heath appeared in a YouTube interview with The Voice of Bodybuilding, Bob Cicherillo, to discuss the upcoming Olympia. In the process, Heath named some of his top contenders for the title, including defending champion Hadi Choopan. The living legend even touched upon what it would take for him to return to the stage in posing trunks.
Before breaking down who he thinks could topple Choopan, Heath gave the athlete a wholehearted endorsement for a repeat title. It’s Choopan’s background, in addition to his elite fitness, that Heath thinks provides the champion with bodybuilder an edge over his peers.
“I think Hadi’s [Choopan] a repeat champion,” Heath said. “… You got to look at someone’s origin. Champions have a specific origin of how they got here in the first place. You think of someone that has grown up in that environment in Iran. Everything matters. This thing means everything to him and his country. There’s a lot of expectations, but he’s met those expectations in a very quick period of time. He’s never really been off.”
For different reasons, this trio appears to be bodybuilding’s top Cerberus monster of sorts.
“It’s a three-headed monster at this point,” Heath explained. “It’s either Derek [Lunsford] and I can make a case for Nick [Walker]. Nick is an anomaly, he’s very different … It’s going to cancel out a lot of guys because of the density and muscle maturity, because those two [Choopan and Walker] won’t be out-conditioned. The cool thing about Derek [Lunsford] is, now he’s comfortable in that [Men’s] Open body. He’s a hard worker, got a good support system, a good coach.”
As for his own personal competitive prospects, Heath still has no forthcoming plans to return to a bodybuilding stage. The 43-year-old icon never officially retired but hasn’t competed in nearly three years. His last competitive appearance on-stage was a third-place finish at the 2020 Mr. Olympia, when Mamdouh “Big Ramy” Elssbiay captured his first title.
Heath told Cicherillo that, at the right lucrative price for one of the sport’s biggest names, he might well return to compete soon enough.
“I produce a lot of numbers,” Heath clarified. “I know my worth, it’s worth way more than $100,000 [Heath’s purse for third place at the 2020 Olympia] … There’s definitely a number, they [Olympia organizers] have to come up. It would have to make sense … We would have to have a meeting of the minds and actually figure it out.”
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Tell an experienced lifter to do 20 reps of curls and they’ll say it’s too easy. Tell them to do 20 reps of pull-ups and they’ll say it’s too hard. Tell them to do 20 reps of squats and, if they know their stuff, they’ll start to tremble.
The 20-rep squat program has a long and fabled history in the strength and fitness community because it emphasizes the basics: the classic barbell back squat, plenty of hard work, and a fair amount of mental and physical endurance.
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This time-tested plan is sometimes referred to as “the squats and milk program” due to the abundant whole milk consumption typically considered part and parcel with the massive leg exercise. Here’s a look at how and why this training strategy has been a reliable staple for nearly a century.
In today’s age of quick fixes and training hacks peddled by online “fitfluencers,” it might be hard to believe that one specific workout program originated in the 1930s and continues to be promoted as a viable routine in the 21st century. However, that’s exactly the case with 20-rep squats. The program was first popularized back when Babe Ruth was calling his shot. It had a resurgence in the ‘80s and the plan continues to be a go-to solution for building size and strength relatively quickly.
Training in the 1930s
From 1914 to 1935, Strength magazine, known informally as “America’s First Muscle Magazine,” was a monthly publication. It featured fitness and nutrition advice collectively known at the time as “physical culture,” rather than “bodybuilding” or “powerlifting” since those activities hadn’t yet formally begun.
Mark Berry was the magazine’s editor from 1927 until the its bankruptcy in 1935. Berry was also an Olympic weightlifter and national weightlifting coach for the 1932 and 1936 Olympic teams. He used the magazine to advocate for, among other tactics, high-repetition barbell squatting for adding muscular bulk and strength.
The training program was built around one centerpiece exercise — the back squat — with very few additional exercises, mainly to address the torso and arms. This type of abbreviated training plan was performed two or three days per week, allowing rest and recovery on the remaining days.
The minimalist training was complemented by high-calorie foods to fuel muscle growth. Specifically breads, fruits, eggs, and good old fashioned milk. These basic staples were generally available to most households, even as The Great Depression rolled across the country.
One of the first names associated with successfully implementing this mass-building routine was Joseph Curtis Hise, or J.C. Hise, a reader of Mark Berry’s work. Hise wrote Berry to announce his results after diligently following the 20-rep squat program. Hise gained nearly 30 pounds of muscular body weight in 30 days, and would go on to be an innovative and influential strength icon in his own right.
Continuing Berry’s work, training advice centered around high-repetition squatting would be echoed in popular fitness magazines over the decades to follow. Most notable was Peary Rader’s Iron Man magazine in the 1960s, where strength advocate and columnist John McCallum would continue preaching the protocol’s benefits. The training tides might’ve ebbed and flowed, but the 20-rep squat program continued to be a mainstay in the weight room.
“Super Squats” and the ‘80s Fitness Craze
The 1980s were a relatively wild time in the fitness world. Arnold Schwarzenegger and Sly Stallone made muscular physiques mainstream in Hollywood; legwarmers and leotards filled commercial gyms; and follow-along workout videotapes made their way into homes.
People were getting their training guidance from an array of newsstand magazines, VHS cassettes, and workout books often emphasizing aerobics and extreme calorie restriction. In a likely welcomed change of pace, one book in particular hit the shelves in 1989 — “Super Squats” by Randall J. Strossen, Ph.D.
“Super Squats” featured the eye-catching (though debatably accurate) subtitle: “How to Gain 30 Pounds of Muscle in 6 Weeks.” This was a clear testament to the significant gains and relatively short timeframe commonly associated with the 20-rep squat program.
In his book, Strossen recalled the lessons of Berry, Hise, and those who came before him in the lifting world. He also re-introduced the 20-rep squat program itself, in detail, while presenting related ideas such as the importance of proper diet, ample rest, and even a section discussing the correct attitude and mindset for the challenging routine.
While plenty of emphasis was placed on the thrice-weekly training sessions, just as much discussion was given to realistic goal-setting, tracking progress, and building the self-motivation and mental toughness needed to complete all 20 repetitions.
More than 30 years since its first printing, Strossen’s book remains on the “suggested reading” list of many strength coaches, personal trainers, and experienced lifters in large part to its continued relevance and applicable lessons.
How to Program 20-Rep Squats
The 20-rep squat program has a few fundamental, non-negotiable aspects as well as general principles that could allow a degree of flexibility.
Breathing Squats
Performing a typical set of 20 repetitions is usually a fairly straightforward scenario. Whether it’s a push-up, lat pulldown, or dumbbell curl, you typically just lift and lower the weight consistently until the set is completed.
However, with the 20-rep squat program, you’re not simply performing a set of squats for 20 reps. You’re performing breathing squats, so named because deliberate, deep breathing is a mandatory part of the exercise technique.
Rather than exhaling while exerting force and inhaling as you lower the weight, or bracing your core throughout the movement and quickly stealing a mini-breath between repetitions, a set of breathing squats is done with very intentional breathing — fully exhaling and fully inhaling multiple times— between individual reps.
This extends the overall duration of the set, keeping the weight on your back for minutes at a time. A long duration set means your body stabilizers are put through a long time under tension which may help to trigger systemic muscle growth. (1) Interestingly, and perhaps not surprisingly, modern sports science research has validated the potential muscle- and strength-building benefits of this type of mid-repetition resting protocol. (2)
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As one might expect, several permutations of breathing squats have been attempted over the years, manipulating the breathing patterns with the loading and repetition performance. Two primary methods have remained.
Breathing squats can be done with multiple deep breaths between each individual repetition. This is a more traditional method, in line with Berry’s original recommendation. After unracking the bar and setting up your stance, take two or three deep diaphragmatic breaths before performing the first repetition. Upon locking out in the standing position, take two or three breaths before performing the next rep. This pattern is continued until 20 squats have been performed.
This approach is very similar to the “cluster rep” technique and helps to maintain performance for longer duration sets. The set of “20 reps” can almost be approached as 20 individual repetitions (without racking the bar between each repetition). This can help to ensure optimal technique and focus. It also accommodates lifters of any strength level and can be performed with any weight, unlike the next breathing squat alternative.
Perform a 10-repetition maximum lift with standard technique, taking deep breaths from reps 11 to 20. This approach requires the lifter to load their 10-repetition max (10RM) on the bar and perform a straightforward set of 10 reps with a typical breathing pattern. Upon reaching muscular failure, rather than re-rack the weight, the lifter stands in the locked out position and takes three to five deep diaphragmatic breaths before performing an eleventh rep.
Upon lockout, take another three to five deep breaths before rep number 12. Repeat this grueling process until you stand up with the twentieth rep, before gratefully racking the bar. For many lifters, this “do 20 reps with your 10RM” method is the more challenging version because it requires taking the movement to muscular failure before continuing the set one arduous squat at a time. It’s not uncommon for lifters to simply be unable to complete all 20 repetitions with this approach.
Assistance Exercises
While the barbell back squat is the training priority of any 20-rep squat program, additional movements are needed to address the rest of the body.
Typically these movements focus on the upper body with little to no added lower body exercises. Performing an excessive amount of assistance exercises would increase fatigue and decrease recovery ability without contributing significantly to results.
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In the early days of Mark Berry and J.C. Hise, the squat was complemented by the behind-the-neck shoulder press, barbell curl, and barbell pullover. This barebones plan allowed lifters to focus their energy on completing the squat portion first and foremost, with the supplemental exercises rounding out a very simplified “full-body workout” by training the chest, back, shoulders, and arms with the chosen exercises.
Strossen offered two detailed workouts in “Super Squats.” The “basic routine” was quite comprehensive and included the behind-the-neck press, bench press, barbell row, barbell curl, squat, a pullover variation, stiff-leg deadlift, calf raise, and crunch.
The book also offered an “abbreviated program” for lifters who had particular trouble gaining body weight on the expansive basic routine. This condensed program required simply the bench press, squat, barbell row, and a specialized pullover variation known as a “Rader chest pull” — essentially a standing, static/isometric exercise that mimicked the mid-point of a pullover.
The common thread with any assistance training was to primarily target the upper body with a “pushing” exercise, a “pulling” exercise, and some type of pullover. The pullover, in particular, was often suggested to “expand” the lifters’ ribcage. While there’s no anatomical way for that to occur, the exercise does efficiently target the back, chest, shoulder, and triceps muscles, making it an excellent choice for overall upper-body growth.
Two to Three Workouts Per Week
The nature of the 20-rep squat program — full-body workouts performing the squat in every session — allows three concentrated training days with four days of rest.
For lifters with a poor recover capacity or those who perform significant physical activity outside the gym (such as a career in manual labor or playing rec-league sports), two training days could yield better overall results.
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This can be a drastic change of pace for those more accustomed to training four or five days per week with a more conventional bodybuilding-style training split. Balancing high-frequency training (working the squat in each workout) with sufficient overall recovery is critical for steadily recovering and growing during the course of the plan.
This intensity of the 20-rep squat set is so high that many lifters come to realize, “if you feel like training more days per week, you’re not pushing hard enough during the breathing squats.”
GOMAD: Gallon of Milk a Day
The 20-rep squat program isn’t designed for lifters who are looking to get lean. It’s not even necessarily for those looking to get into “bodybuilding shape” by targeting individual muscles, or lifters who want to move heavy weights and hit new PRs.
20-rep squats are used, first and foremost, to gain muscular bodyweight. That requires an abundance of high-quality calories to maximize recovery, growth, and performance in the demanding workouts. (3)
One keys to reaching the necessary (arguably excessive) calorie surplus is a habit promoted since the program’s inception: drinking a significant amount of whole milk every day, in addition to three hearty, well-balanced meals. Drinking milk instead of meals is a common but extremely counterproductive mistake made by some lifters new to the program.
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Whole milk has long-been associated with building muscle. (4) It’s packed with highly efficient protein while delivering usable carbohydrates and calorie-dense fats to round out a complete nutrition profile. It’s also a relatively inexpensive way to add calories compared to whole food sources.
Liquid calories (those that are drank rather than chewed) are generally less satiating, which can make it easier for lifters to take in enough calories when their appetite might otherwise be an obstacle.
Berry’s initial recommendation was two liters (a half-gallon) each day, delivering 1,200 total calories. Strossen took a more drastic approach, suggesting lifters begin with a half-gallon daily and progress up to one full gallon per day to support significant growth.
Benefits of 20-Rep Squats
High-frequency squatting, high-calorie intake, and consistent hard work should be a reliable recipe for progress in the gym. Here’s what you can expect when you push yourself with the 20-rep squat program.
Size
This program is inherently associated with packing on pounds of muscular bodyweight. When the workouts are followed and complemented by an abundance of calories, the scale will be moving up.
Whether you’re looking to go up a weight class in a sport or trying to build a base of muscle, 20-rep squats are one of the most challenging, and most effective, bulking routines the fitness world has seen in almost a century.
Strength
Emphasizing a single lift — the back squat, in the case of the classic 20-rep squat program — is an effective way to improve strength, technique, and overall performance of that exercise. Spending four to six weeks focused on the back squat as your primary lower body exercise should carry over to improved strength gains overall.
Credit: Nestor Rizhniak / Shutterstock
The supportive muscles of your core and lower back also get recruited for high-frequency training. As they adapt, you’ll build strength and endurance along with the capacity to tolerate a greater workload, making them stronger stabilizers to carry over to other lifts.
Mental Toughness
This benefit might not seem as apparent or objective as muscular size or strength, but breathing squats are notorious for building mental toughness with each consecutive repetition. When you’re standing at lockout, supporting the weight across your upper back and taking each deep breath, you’re convincing yourself that you can complete just one more rep.
Repeating that positive self-talk rep after rep, and workout after workout, and week after week can have a net-positive effect on your overall mental approach to challenges, in the gym and outside of it. After some weeks of performing 20-rep squats, a “regular” hard set of deadlifts or bench presses likely won’t seem as daunting compared to the struggle of high-rep breathing squats.
Drawbacks of 20-Rep Squats
While the 20-rep squat program has survived and thrived through generations of lifters, it’s not without a few inherent issue. Here’s what to watch for before tackling this long-established training plan.
Body Fat Gain
Any type of “bulking” routine is often associated with a degree of body fat gain. While you can’t necessarily rush the process of muscle-building, you can encourage it by providing your body with an abundance of nutrients — particularly calories and protein — to create new muscle tissue.
Once the rate of muscle tissue has been met, additional nutrients will be shuttled toward stored body fat. This is sometimes seen as a “necessary evil” when the goal is overall muscular growth. While the body may only be able to build up to two to three pounds of muscle tissue per month, a caloric surplus is an efficient way to achieve the end result. (5)(6)
Before beginning the 20-rep squat routine, understand that lean ab definition is neither the goal nor the end result of the program. That may be a target for a later date, but the 20-rep squat program itself isn’t a means to that specific end.
Limited Development
Any type of minimalist program — one that uses few exercises and/or few training days per week — will knowingly compromise on overall potential development as it works along a more generally efficient training plan.
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The 20-rep squat program isn’t for lifters looking to develop a necessarily fine-tuned, entirely symmetrical physique. It’s also not for lifters looking to target muscle groups with multiple exercises per session for maximum growth in a specific body part. In fact, certain muscles may go under-addressed in the short-term due to the relatively limited exercise menu of the workout plan.
This is necessary by design, since the 20-rep squat plan focuses on the squat itself and only a handful of additional exercises for several weeks. It’s acceptable that the triceps or the abdominals or the calves don’t receive direct training during the course of the plan because the focus is on successfully completing 20 reps of the squat, several times per week.
Were the program to be continued for a long-term, this could potentially raise noticeable development issues. One benefit of the training plan being intentionally a short-term training phase is that those developmental issues never come to pass.
Sample 20-Rep Squat Program
Ready to tackle this time-honored training program? Here’s a plan that’s quite in line with Berry’s original routine. Use the original breathing squat pattern — taking two to three deep breaths between each repetition in the standing, locked out position. Repeat the workout three days per week, with at least one day of rest between each session.
As a consistent means of progress, add five pounds to the squat each workout. For example, if you perform 20 reps with 185 pounds on Monday, use 190 pounds on Wednesday, 195 pounds on Friday, 200 pounds the following Monday, etc. If you fail to achieve all 20 repetitions in a workout, repeat the weight for the following session until successful.
With nearly a century-long lineage, calling the 20-rep squat program “a unique experience” is an understatement. For some lifters, the routine is a rite of passage marking full-fledged entrance to intense weight training. For others, surviving a few weeks of 20-rep squats is a bucket list item to be done for bragging rights, if not size and strength. While some fitness trends come and go, this dependable training plan will continue delivering gains for generations to come.
FAQs
Do I have to perform back squats or can I use a different leg exercise?
If you want to follow the letter of the law, then yes, barbell back squats are the traditional choice for 20-rep squats. If you want to adhere to the spirit of the law, then any squat variation that allows you to safely push yourself to your limits, and beyond, can be used without sacrificing much (if any) progress. In fact, J.C Hise didn’t use the classic barbell back squat for his impressive transformation. He machined a slight curve to his barbell so it would sit more comfortably and more ergonomically along his upper back. Several decades later, the similar “buffalo bar” or camber bar would become a somewhat commonplace barbell design allowing squatters to reduce shoulder strain and increase upper back stability. Following his lead, using a safety squat bar or cambered bar for 20-rep squats would absolutely be acceptable. Exercises like the front squat may be problematic because holding the rack position for the extended duration will likely make upper back and core fatigue a limiting factor rather than lower body strength. Similarly, deadlift variations would likely cause your grip and/or lower back to be the first muscle groups to fail, limiting your ability to safely achieve all 20 repetitions. Machine exercises like the leg press or hack squat virtually eliminate your upper body entirely, making them generally less efficient as the focus lift of the plan.
Do I really have to drink a gallon of whole milk a day? Would skim milk or a non-dairy alternative work?
Remember that the purpose of the milk is an inexpensive, nutrient-dense, food that’s extremely easy to get down. A full gallon is certainly not necessary — Berry advocated for half as much. Low-fat milk options could be considered, as long as you factor in the relatively reduced calories they deliver. A half-gallon of skim milk delivers 720 calories compared to 1,200 calories of whole milk, without trading the quality protein content. Non-dairy alternatives such as oat milk, almond milk, or soy milk would also provide significantly different nutrient levels — most notably, the quality protein that’s indispensable for muscle growth but severely lacking in many nut-based milk alternatives. Without enough high-quality protein, your body won’t have the literal building blocks needed to repair and build muscle. (7)
References
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
Tufano, James J.1,2; Brown, Lee E.3; Haff, G. Gregory1. Theoretical and Practical Aspects of Different Cluster Set Structures: A Systematic Review. Journal of Strength and Conditioning Research 31(3):p 848-867, March 2017. | DOI: 10.1519/JSC.0000000000001581
Slater, G. J., Dieter, B. P., Marsh, D. J., Helms, E. R., Shaw, G., & Iraki, J. (2019). Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training. Frontiers in nutrition, 6, 131. https://doi.org/10.3389/fnut.2019.00131
Roy B. D. (2008). Milk: the new sports drink? A Review. Journal of the International Society of Sports Nutrition, 5, 15. https://doi.org/10.1186/1550-2783-5-15
Thomas, M. H., & Burns, S. P. (2016). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. International journal of exercise science, 9(2), 159–167.
Brett A. Dolezal and Jeffrey A. PotteigerJournal of Applied Physiology 1998 85:2, 695-700
Tagawa, R., Watanabe, D., Ito, K. et al. Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Med – Open8, 110 (2022). https://doi.org/10.1186/s40798-022-00508-w
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Some young powerlifters take time to find their groove and get comfortable on a sanctioned lifting platform. It’s an understandable struggle to figure out what works and hone in on one’s strengths. Such a descriptor does not seem to apply to the 20-year-old Samantha Eugenie.
On Apr. 8, 2023, during the 2023 Fédération Française de Force (FFForce) Junior Nationals, Eugenie set two International Powerlifting Federation (IPF) raw Junior World Records in a first-place performance in the 69-kilogram weight class. The first mark was a 220.5-kilogram (486.1-pound) deadlift, achieved by Eugenie on her final pull of the contest. The second IPF raw Junior World Record was Eugenie’s final triumphant total of 515.5 kilograms (1,136.4 pounds). The marks are official because the FFForce is under the IPF’s jurisdiction.
Eugenie’s raw Junior World Record accomplishments are so impressive, they eclipsed the reigning 69-kilogram IPF Junior World Champion in the record books.
The athlete’s deadlift is more than Clara Peyraud’s previous record of 218 kilograms (480.6 pounds) from the 2022 European Powerlifting Federation (EPF) European Classic Powerlifting Championships by 2.5 kilograms (5.5 pounds). Eugenie’s Junior record total also leapfrogs another past number from Peyraud, who notched a total of 510.5 kilograms (1,136.4 pounds) at the same European contest.
Peyraud captured her first 69-kilogram Junior world title in August 2022. Eugenie is a defending Junior World champion herself, but in the 63-kilogram division. In only her second-ever appearance as a 69-kilogram competitor, it’s clear Eugenie is already on par with its best Junior athletes.
In addition to her IPF raw Junior World Records, Eugenie scored an all-time raw competition best bench press of 110 kilograms (242.5 pounds) and back squat of 185 kilograms (407.8 pounds). Here’s an overview of the top stats from the athlete’s overall performance:
Samantha Eugenie (69KG) | 2023 French Junior Nationals Top Stats
Squat — 185 kilograms (407.8 pounds) | All-Time Raw Competition Best
Bench Press — 110 kilograms (242.5 pounds) | All-Time Raw Competition Best
Deadlift — 220.5 kilograms (486.1 pounds) | Raw IPF World Record
Total — 510.5 kilograms (1,136.4 pounds) | Raw IPF World Record
According to the IPF database, Eugenie is the owner of the 63-kilogram raw IPF Junior World Record deadlift, with a pull of 216 kilograms (476.2 pounds). The athlete captured that mark at the 2022 IPF Junior World Classic Powerlifting Championships while taking home first place.
Eugenie has firmly established herself as a dynamic force in two separate powerlifting divisions. All that might be left for the athlete is to make her stamps in the 69-kilogram class on a grander, international stage. The athlete will likely get the golden opportunity to do so this late summer at the 2023 IPF World Championships in Cluj-Napoca, Romania.
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On Apr. 10, 2023, powerlifter Blake Lehew shared an Instagram video of himself capturing a 319.9-kilogram (705.4-pound) raw back squat during the 2023 USA-UA Pioneer on the Beach. The contest took place on Apr. 8 in South Padre Island, TX. According to Lehew’s caption, it is the first instance in which the athlete has ever completed a raw squat of at least 317.5 kilograms (700 pounds). A quick perusal of the 27-year-old Lehew’s Open Powerlifting profile confirms this fact. Lehew had previously tried and failed for the same weight at the 2022 World Raw Powerlifting Federation (WRPF) PPC Finals.
Blake Lehew has long since established himself as one of the 82-kilogram division’s top titans in powerlifting. However, many of the athlete’s achievements have come while competing raw with wraps. That includes, per Open Powerlifting, a World Record total of 930 kilograms (2,050.3 pounds) notched in a first-place result at the 2022 WRPF American Pro. As this 319.9-kilogram (705.4-pound) squat demonstrates, Lehew has officially taken his 82-kilogram catalog of accomplishments to the next level.
In addition to his all-time raw competition best squat, Lehew secured a personal record (PR) raw DOTS score of 620 — the ratio of an athlete’s body weight to the weight they’re lifting. Lehew also matched his all-time raw competition best total of 915 kilograms (2,017.2 pounds), which he initially recorded during a first-place performance at the 2022 WRPF PPC Finals.
Here’s an overview of Lehew’s top stats from the 2023 USA-UA Pioneer on the Beach:
Blake Lehew (82KG) | 2023 USA-UA Pioneer on the Beach Top Stats
Squat— 319.9 kilograms (705.4 pounds) | All-Time Raw Competition Best
Total — 915 kilograms (2,017.2 pounds) | Matches All-Time Raw Competition Best
Notably, Lehew had teased his pursuit of surpassing a 385-kilogram (848-pound) raw deadlift by performing it beltless during a late February 2023 training session. The athlete ultimately fell short of repeating the in-gym performance during the Pioneer on the Beach contest, as he summed up portions of the rest of his performance as “subpar” in an Instagram post. That goal will have to wait for another competition to come true.
In the same Instagram post recapping his performance, Lehew — who noted he brought a personal team to a full meet for the first time — seemed over the moon at what he could accomplish in this raw, sanctioned powerlifting setting.
It appears to be one of the best and most collaborative moments of his professional career.
“This was the first time I’ve been able to bring a team to a big meet and it was one of the most rewarding experiences of my life.”
Featured image: @deadliftingorangutan on Instagram
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Pre-workout supplements have become increasingly popular among fitness enthusiasts in recent years. It’s almost as if, are you even a serious lifter if you don’t dry scoop some pre-workout in the gym parking lot before your warm-up?
Due to their prevalence within gym culture and notable performance-boosting effects, everybody has their go to pre-workout supplements whether it’s a simple cup of coffee (aka “caffeine”) or a scoop of the latest tropical punch-flavored, ultra-secret-ingredient formula.
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The world of pre-workouts can be intimidating, sometimes rightfully so. You don’t want to spend more money than you have to. You don’t want to choose an ineffective formula. And you definitely don’t want to take something that makes you so jittery, you end up doing push-ups on the floor of the emergency room.
Here’s what to know about some of the most popular pre-workouts available, so you can approach your pre-training supplementation with a better idea of what should and shouldn’t be in there.
Pre-workout supplements can be a game changer for many people. It’s a staple supplement category for many lifters, whether it’s something used before every workout or only when the planned session calls for it. It’s not necessary, but for lifters who want a high-performance edge, having a go to pre-workout is ideal.
Increased Motivation and Focus
A good pre-workout can help to get you in the right mindset on days when you’re paying more attention to the playlist in your headphones than the barbell in your hands. Even the most dedicated lifter has days when they’re just not feeling it, and a good pre-workout may be able to fill the gap.
Certain pre-workout ingredients have been shown to improve focus, concentration, even your mood. (1)(2) This can carry over to greater general energy levels, allowing you to attack the training session with higher intensity, as well as potentially better attention to technique.
Credit: Syda Productions / Shutterstock
You might also notice a better mind-muscle connection during certain exercises, which can help to recruit more muscle fibers and trigger greater muscle growth. (3)
Improved Strength, Power, and Endurance
Physiologically, a pre-workout can directly boost your performance in the gym by improving strength, increasing power output, or increasing endurance and delaying fatigue — all of which can translate to better training adaptations and improved results. (4)(5)(6)
Whether it’s a stimulant to create a stronger muscle fiber contraction or an ingredient to decrease your required rest periods, pre-workouts can have some significant and impactful influence on your training session. (7)
Cumulatively, these performance benefits can yield greater results from training. However, that doesn’t mean you should, or need to, rely on pre-workouts consistently to perform at a high level.
Even when used sporadically, these benefits can trigger responses that yield better results than you might otherwise find without strategic supplement usage.
Potential Drawbacks of Using a Pre-Workout
Here are the major concerns you should be on the look out for when purchasing a pre-workout supplement.
Proprietary Blends
The term “proprietary blend” describes a mixture of ingredients that is unique to a particular supplement brand. Unlike more transparent labeling practices which list the specific amounts of each ingredient, proprietary blends only list the total amount of the blend without specifying how much of a given ingredient is included in the formula.
This means that you’re not being told exactly how much of each ingredient you are getting. Imagine being served a hamburger: Would you rather be told it’s made of “meat mixture,” 20% ground beef and 80% ground hot dogs, or 100% ground beef? That’s basically the situation with proprietary blends.
With proprietary blends, you don’t know if you’re getting the ingredients you desire in a safe or effective dose. Supplement company take advantage of this gray area and often fill proprietary blends with cheap fillers and less effective ingredients, compared to relatively more expensive and more useful ingredients, to improve their profit margins while compromising on efficacy.
Many supplements also require some degree of troubleshooting, so it might take you one or two (or more) different pre-workout purchases to find a formula your body responds well to. If you are not responding well to a pre-workout, it can be hard to pinpoint an exact reason when you’re dealing with a vague proprietary blend. Learning which ingredients help and hurt you is crucial to finalizing your pre-workout choice.
Stimulant Overload
Stimulants, such as caffeine or yohimbine (and ephedrine before it was banned), are commonly found in pre-workout supplements. These substances work by increasing heart rate, blood pressure, and metabolic rate. While this can provide a temporary boost of energy, it can also put a strain on the cardiovascular system and increase the risk of potentially adverse health effects.
Credit: Adamov_d / Shutterstock
The very ingredients that make pre-workouts useful can also be abused by some individuals, especially if you’re prone to the side effects of stimulants. If you already have a high-level of caffeine intake, are anxiety prone, have high blood pressure, struggle with sleep, you should exercise care when it comes to stimulant-laden pre-workouts.
If you’re not careful with your pre-workout blend or the doses you use, you might not have the most pleasant experience. Palpations in the gym can land you on viral tik tok video or in the hospital. Nobody wants either of those. Always start with a half serving of any pre-workout and increase if appropriate.
10 Most Common Pre-Workout Ingredients
Whether you’re searching for a useful pre-workout formula or are looking to create your own by hand-picking specific compounds, here are some of the most reliable, science-based, effective pre-workout ingredients.
Caffeine
Caffeine is a well-known stimulant that is commonly found in coffee, tea, and other beverages. It is also added to many pre-workout supplements because of its ability to increase alertness and reduce fatigue. (8) Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleepiness and relaxation. By blocking adenosine, caffeine makes you more alert. (9)
Without caffeine, many pre-workouts might not even feel like they are working. It’s the primary stimulant that leaves you feeling, “Whoa, I’m not as tired anymore. Time to hit the squat rack.”
Some pre-workout supplements may contain as little as 50 milligrams of caffeine per serving, while others may contain as much as 400 milligrams or more. For context, an “average” cup of coffee contains about 100 milligrams of caffeine.
Credit: MDV Edwards / Shutterstock
Generally, you want to err on the lower end when using caffeine as a pre-workout, especially if you’re caffeine-sensitive or prefer a stimulant-free pre-workout (when training later in the day, for example, to avoid interrupting your sleep).
Don’t overlook the compounding effect caffeine can have over the course of a day. Because caffeine has a half-life of roughly five hours, if you have, for example, a large cold brew coffee with an extra shot at 9 a.m., you’re taking in roughly 325 milligrams of caffeine.
By 2 p.m., you’ve still got around 160 milligrams circulating in your system, so re-consider throwing back a pre-workout loaded with another 200+ milligrams of caffeine before your lunch break workout.
Synephrine
From the depths of Southeast Asia, synephrine is a compound derived from bitter orange. It’s been used to treat digestion and congestion issues, but can also be a stimulant in pre-workout.
Synephrine is a stimulant that is similar in structure and function to ephedrine — another stimulant that was commonly used in dietary supplements before being banned by the FDA in 2004. Like ephedrine, synephrine is thought to increase energy expenditure, reduce appetite, and enhance athletic performance. (10) However, synephrine is considered to be safer than ephedrine because it has a weaker effect on the central nervous system and is less likely to cause adverse side effects.
In pre-workout supplements, synephrine is often combined with caffeine and other ingredients that are intended to increase energy and focus during exercise. These supplements are marketed as a way to improve athletic performance, increase muscle strength, and reduce fatigue. (11)
Research has shown high doses up to 100 to 200 milligrams per day are tolerable depending on body weight, but more common effective doses are closer to 50 milligrams per day.
While synephrine may provide some benefits for exercise performance, it is important to be aware of the potential risks and side effects associated with its use. Some studies have suggested that synephrine can increase blood pressure and heart rate, which can be dangerous for people with certain medical conditions, such as hypertension or heart disease.
Yohimbine
Yohimbine is a potent stimulant that works by blocking alpha-2 adrenergic receptors in the body. This action can increase blood flow which is why many tout it as being helpful with treating erectile dysfunction.
But nonetheless, some people swear by the muscle pumps from yohimbine. Mechanistically, yohimbine has also been shown to increase the release of norepinephrine, a hormone that can stimulate fat metabolism and promote weight loss. Although, actual fat loss recorded in studies seems minimal. (12)
Credit BLACKDAY / Shutterstock
Doses from 10 to 20 milligrams are generally effective, but, similar to other stimulants, yohimbine can pose blood pressure and cardiovascular risks when combined with other stimulants.
Beta-Alanine
Beta-alanine is a non-essential amino acid that is naturally produced by the body. Beta-alanine has gained popularity among athletes and bodybuilders, due to its potential to enhance athletic performance and increase muscle endurance. (13)
Beta-alanine works by increasing the concentration of carnosine in the muscles. Carnosine is a dipeptide found in high concentrations in fast-twitch muscle fibers — the fibers responsible for explosive power and strength. Carnosine acts as a buffer, helping to prevent the build-up of lactic acid in the muscles during exercise.
In layman’s terms, it allows you to push longer and endure higher intensities because it delays muscle-burning. (14) This can lead to improvements in athletic performance, especially in activities that require extended bouts like endurance work or high-rep sets with minimal rest periods. It’s also known for producing a “tingly” feeling which can be hit or miss for people. Two to five grams per day have been shown to be effective.
Highly Branched Cyclic Dextrin
Highly branched cyclic dextrin is essentially pure carbohydrates for performance. Unlike many other types of carbohydrates, cyclic dextrin is “highly branched” which simply means it is rapidly absorbed by the body.
It provides your body fast-acting carbs to replenish muscle and liver glycogen while maintaining blood glucose levels. The ergogenic effects of carbohydrates are well-established, especially for high intensity interval training or endurance training. (15)
Flamingo images/Shutterstock
For some of your more intense workouts, this is a useful ingredient, especially when you don’t want to stomach carbohydrate-dense foods like potatoes or rice near your training session. As a carb source, as little as 15 grams per workout have been shown to be beneficial.
Citrulline
Citrulline is a non-essential amino acid found in watermelon and certain other fruits. If you’ve ever overheard locker room advice about drinking watermelon or pomegranate juice before a workout, there is actually some truth to that.
Citrulline is known to stimulate nitric oxide, which improves blood flow, increases aerobic performance, and gives you those tremendous pumps everybody talks about. (16)
Citrulline has ergogenic properties making it a seemingly perfect pre-workout ingredient. To increase nitric oxide production, six grams is the minimum recommended dose. Depending on your body weight and individual metabolism, you might need doses as high as eight or 12 grams to get noticeably bigger pumps.
BCAAS or Amino Acids
Many pre-workout supplements will have amino acids or branched chain amino acids. While these amino acids can be useful, most people already get plenty in a protein-sufficient diet.
Having incomplete amino acids will always be inferior to a complete protein like whey. These standalone amino acid formulas in pre-workouts often significantly spike the price of your pre-workout while providing little benefit.
If you want extra calories in your pre-workout, you’re better off opting for carbs like highly branched cyclic dextrin instead, which will bring along improved performance.
L-Tyrosine
L-tyrosine is a non-essential amino acid that is found in many protein-rich foods, including meat, fish, and dairy products. It has gained popularity as an ingredient in pre-workout supplements due to its potential to enhance mental and physical performance. (17)
L-tyrosine works by increasing the production of neurotransmitters in the brain, such as dopamine and norepinephrine. These neurotransmitters are important for mood, motivation, and focus, and they play a key role in regulating the body’s stress response. By increasing the production of these neurotransmitters, L-tyrosine can help to improve mental focus during exercise.
Credit: Jacob Lund / Shutterstock
However, L-tyrosine seems to primarily have a noticeable effect in stressful, anxious, or sleep-deprived scenarios. It could be considered the “sleep-deprived saver” — it might not make a big difference in your usual routine on days when you have sufficient sleep, but if your night’s sleep pattern is disrupted, it may be more beneficial. The effective dose seems to be between 500 to 2,000 milligrams depending on your body weight.
L-Theanine
L-theanine is an amino acid commonly found in certain tea leaves. L-theanine works by increasing the production of neurotransmitters in the brain, particularly gamma-aminobutyric acid (GABA). (18) GABA is a calming neurotransmitter that helps to reduce feelings of anxiety and stress.
It has many cognitive benefits as well. It doesn’t sedate or make you tired, but it could be seen as more of a “downer,” compared to over-the-top stimulants working as “uppers” as they ramp up your nervous system. Theanine generally provides a more mellow energy and is often added to pre-workouts to serve as a way to add more performance clarity while reducing the jittery side effects of stimulants like caffeine.
L-theanine also has a relatively positive safety profile at any dose, but around 300 milligrams is recommended as a minimum effective dosage.
Creatine Monohydrate
Creatine is an extremely popular ingredient, considered one of the most thoroughly researched sports supplements in the field, known for its ability to enhance physical performance and muscle growth. (19)(20) It is a naturally occurring compound that is found in several animal products such as red meat and fish.
Creatine works by increasing the body’s levels of phosphocreatine, which is used to produce energy during high-intensity exercise. By increasing the body’s stores of phosphocreatine, creatine can help to improve athletic performance, increase strength, and reduce fatigue. It’s even been shown to boost cognitive function and general brain health. (21)
It also draws water into your muscles cells, signaling for anabolic processes. It’s almost like the strength and hypertrophy version of beta-alanine. Despite its common everyday use and scientific reliability, creatine only works once your muscles are fully saturated. This process takes a couple weeks of consistent use.
If you don’t take your pre-workout daily, you will have a hard time leveraging creatine’s benefits. Many brands also add creatine to spike up the price of their pre-workout, due to the “name recognition” of the ingredient, even though creatine on its own is relatively inexpensive.
While it might be more convenient to have it in your pre-workout, a better approach is to supplement with creatine separately, using a standalone creatine monohydrate powder. This is a way to save money while maximizing creatine stores within the muscles, since you can take creatine daily without any additional pre-workout ingredients.
How to Use Pre-Workouts
One of the most overlooked aspects to pre-workouts is taste. Make sure it tastes good, so you’ll actually want to take it, and make sure you feel energized without your blood pressure exploding or your sleep-quality tanking.
Credit: Day Of Victory Studio / Shutterstock
Be on the lookout for a pre-workout that has the ingredients you want in the doses you need, and be careful about the number of stimulants in them. Whenever possible, avoid proprietary blends.
For most ingredients to work well and be properly digested and absorbed, take your pre-workout 30 to 60 minutes before your workout. Most people just take it before they leave for the gym, regardless of timeframe. Worse, they might quickly down a pre-workout in the gym’s parking lot while they’re loading up their favorite playlist.
The only other thing you have to consider is how often you take a pre-workout. For some lifters, taking a pre-workout boost before every workout has become a part of gym life — just another ritual like packing your gym bag or filling your water bottle.
Others prefer to take a pre-workout only on days they’re dragging and need a good pump or an extra boost to hit a new PR. This latter approach should help to make sure you don’t desensitize yourself to any of the ingredients, especially stimulants like caffeine, which can quickly lose it’s effects if taken too often in high doses. (22)
Pre-workouts can also be useful if you train fasted, and they may be less needed if you train well-fed. The carbohydrate, sodium, and nutrient component of your pre-workout meal can improve your performance, mental alertness, and muscle pumps even without the stimulating jitters.
Like anything else in fitness, you have to experiment with what works best for you when it comes to taking a pre-workout. As you find with most things in the gym, a bit of patience, combined with well-informed periods of trial and error, should gradually steer you in the right direction of safe and effective goal-focused results.
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Originally Posted At: https://breakingmuscle.com/feed/rss
After shocking the bodybuilding world by winning the 2023 Arnold Classic (AC), Samson Dauda appears to be keeping his nose to the fitness grindstone. At this rate, with stated lofty ambitions of capturing the 2023 Mr. Olympia title in early November, Dauda’s diligence may well pay off. That is, according to a recent tease of his current physique.
On Apr. 8, 2023, during the 10X Ben Weider 2023 contest in Maidenhead, UK, Dauda appeared as a guest poser on stage. Even while the rising superstar didn’t formally compete, it’s still apparent his ongoing training is paying off with a hulking physique. A short clip of Dauda’s impressive posing was shared on Instagram via photographer Viktor Källberg (@vkallbergphoto).
Dauda’s guest posing appearance is probably more of a culmination than an outright shock to anyone who has paid attention to his recent exploits. His reflection speaks more to someone who has their eye on a bigger prize while hoping to leave the ladder behind for peers who could follow in his footsteps.
He’s no longer an “outsider,” so to speak.
“We had such an amazing time at [the 10X] Ben Weider Pro qualifier this past weekend,” Dauda wrote on Instagram. “It was motivating watching up and coming athletes battle it out showing us all how hard they’ve worked to take the stage and earn their pro cards. It was truly a great event and a fun day.”
After winning the 2023 AC, there’s a clear pattern to a meteoric rise for Dauda.
According to NPC News Online, Dauda’s first notable appearance on the scene might be his second-place finish at the 2020 Monsterzym Pro and a top-five result at the 2020 Europa Pro, respectively. Dauda would follow that competitive year by finishing in at least the top three in each of the 2021 Arnold Classic UK, the 2021 Yamamoto Pro, and the 2021 Romania Muscle Fest Pro.
All of that said, Dauda’s 2023 AC triumph appears to have acted as an early-career zenith. It’s no wonder some bodybuilding icons have begun to hype up his 2023 Olympia victory chances. It’s also no shock that Dauda is feeding into the hype, using the pressure of higher expectations as motivation to follow through on his recent momentum.
Until his 2023 AC win, Dauda would have had to earn a new roster berth for the 2023 Olympia. Instead, the AC victory not only gave him qualification for the 2023 flagship contest, it built his profile. It elevated the reputation he now possesses as an elite bodybuilder and gave him breathing room to focus on climbing the tallest summit in bodybuilding.
Something says this recent guest posing appearance won’t be the last jaw-dropping Olympia teaser Dauda shares with his contemporaries.
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