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Want a more efficient, more effective, more engaging workout? Rest less between sets. More specifically, start using supersets — a common, but often misunderstood and misapplied, intensity-boosting technique.

Performing supersets instead of straight sets can help to reduce your training time by nearly 50%. (1) Supersets might even boost performance via a phenomenon called ‘potentiation’ when used correctly (more on this later).

By integrating cutting-edge strength and conditioning research and applied physiology, you can harness this powerful (and fun) technique. After a brief review of how and why this method works, you’ll discover recommendations for each type of superset and programming guidelines based on your training priority — strength, power, and size. You’ll also find sample supersets to plug into your training split immediately.

• The Three Types of Supersets Explained
• Better Results with Less Fatigue
• Paired Exercises for Power and Size
• Programming Supersets for Your Goals
• Sample Supersets

The Three Types of Supersets Explained

A superset is when you perform one set of an exercise followed by one set of a different exercise with no rest between sets, as opposed to doing an exercise, resting, and then doing another set of the same exercise (known as straight sets). Those two exercises can either be for similar body parts or different body parts.

Supersets can incorporate multi-joint (compound) exercises, single-joint (isolation) exercises, or one of each. The programming specifics will determine your overall results. These distinctions between different types of supersets are not pedantic semantics. There are important differences regarding how the body performs and responds to these techniques.

Agonist-Antagonist Supersets

• What It Is: The most common type of superset includes two exercises that train opposing muscle groups — a chest exercise followed by a back exercise or a quad exercise followed by a hamstring movement. This method is more technically considered an agonist-antagonist superset.
• Why It Matters: Training muscles on opposite sides of the body in superset-fashion may be most intuitive, because it manages fatigue in different muscles. You can minimize peripheral fatigue, the type that develops in engaged muscle fibers, by following this superset structure. However, we must also consider central fatigue, which is related to neurochemical mechanisms in the spinal cord and brain. Training large muscle groups through large ranges of motion and training to failure may accelerate central fatigue.
• Try It: Consider pairing two single-joint exercises or a multi-joint exercise with a single-joint exercise. If you must pair two multi-joint exercises, avoid taking sets to failure. Examples of agonist-antagonist supersets include: Bench press and barbell row, pulldowns and the overhead press, dumbbell curls and triceps pressdowns, leg extensions and leg curls, or chin-ups and lateral raises.

Alternate-Peripheral Supersets

• What It Is: Supersets can also be performed with two exercises that alternate between the upper and lower body movements, technically called alternate-peripheral supersets. (2)
• Why It Matters: Alternate-peripheral supersets are another way to avoid excessive peripheral fatigue. However, because the exercises cover both the upper and lower body, you must also pay attention to synergist muscles that support the body when choosing exercises. An alternate-peripheral superset that taxes the trunk extensors (lower back), such as bent-over rows and deadlifts, will result in poor performance due to low back fatigue. Similarly, avoid pairing abdominal exercises with overhead presses because core stability is essential for safe overhead pressing.

• Try It: To minimize potential issues, consider using a single-joint exercise for the second exercise in any alternate-peripheral superset. Try bench press and leg extensions, Romanian deadlifts and hammer curls, or lunges and dumbbell flyes, or more challenging combinations like squat and bench press or deadlifts and pull-ups.

Compound Sets 

What Is It: If you match exercises of a similar type such as horizontal pressing, chest exercises, vertical pulling, back exercises, etc., it’s technically a compound set because you’re training similar muscle groups or biomechanically similar movement patterns. (3)

Why It Matters: Fatigue during compound sets accumulates (or “compounds”) to a greater degree than other supersets because of the similar movements being trained. (3) Because of this increased fatigue, it would be easy to write off compound sets as misguided or ineffective, but physique athletes and bodybuilders have been successfully using this approach for decades as a way to increase training intensity for a specific body part.

Try It: When programming compound sets, be thoughtful about exercise selection. One of the most practical strategies is to pair a multi-joint movement with a related single-joint movement. Ideally, pick a single-joint exercise that trains a body part activated, but not fully fatigued, by the multi-joint movement. For example, it’s safe to hit calf raises after squats or curls after rows, because even a hard set of the multi-joint exercise is unlikely to deplete the muscles emphasized in the single-joint exercise. More challenging examples include overhead presses and lateral raises, cable rows and pulldowns, or incline pressing and dips.

Better Results With Less Fatigue

With every set of any exercise, you stimulate competing aftereffects of both ‘fitness’ and ‘fatigue.’ Fitness refers to the desired adaptations from exercise — increased strength, muscularity, and/or athletic performance. It’s a safe bet that one or all of these are your reason for training in the first place.

Unfortunately, fitness can be obstructed by fatigue — an unavoidable feature of training. (5) While fatigue cannot be prevented, it can be managed and reduced. Appropriately programming your training volume, intensity, and rest intervals can go a long way toward minimizing fatigue.

A recent study examined which of the three types of supersets can best balance fitness and fatigue. They found the greatest drop in power using compound sets, pairing the dumbbell bench press and barbell bench press. Basic straight sets (without supersets) showed the smallest drops in performance.

Interestingly, alternate-peripheral supersets (pairing the squat and bench press) showed greater losses than agonist-antagonist supersets (supersetting the row and bench press).

Session RPE ratings (rate of perceived exertion — how challenging the lifters felt the training was) were highest for compound sets followed by alternate-peripheral supersets, then agonist-antagonist supersets, and lowest for straight sets.

These findings shouldn’t be too surprising to any lifter who’s used supersets. Performing straight sets can be less challenging than alternating exercises, but supersets are more time efficient (leading to the same or better overall results with shorter workouts) and, as you’ll learn in the next section, specifically programmed supersets can actually improve power output.

The study’s differences between the bench/squat and bench/row conditions might be explained by the fact that squats are systemically demanding — that is, they’re just plain hard! Ultimately, this research shows the importance of properly planning your supersets.

Paired Exercises for Power and Size

Back in 2005, research determined that a set of rows performed before a set of bench throws significantly improved power output of the throw. Since the row trained the pulling muscles and the bench throw trained the pushing muscles, this phenomenon can be explained by improved coordination between the agonists and antagonists as a direct result contracting the antagonist muscles. (6)

Now, this was not actually a study in supersets. It’s considered “contrast training,” which is similar to an agonist-antagonist superset, but with more rest between the two exercises. The row was performed, then three minutes rest was provided before the bench throw was tested.

This approach can be adapted to build power with agonist-antagonist supersets. A lifter can structure agonist-antagonist supersets with a ballistic or power-focused exercise performed first, followed by a second exercise training the antagonist muscles. For example, you might combine plyometric push-ups with a chest-supported row.

But why arrange the superset this way when the study performed the explosive exercise second? It’s all about timing. The transition time between superset exercises is too short for high-performance power training.

You will not experience a potentiation effect in the second exercise of a superset, or if you do, it will be masked by general fatigue. Studies consistently report that resting less than 15 seconds between two exercises is insufficient to maintain power in the second exercise. (2)(7)(8)

It’s more efficient to place the explosive exercise as the first movement and allow the second exercise of the agonist-antagonist superset to potentiate the next round. The chest-supported row you did in the first set will boost your plyometric push-up performance in the second set. Just make sure you take a full three-minute (or longer) rest between each pairing.

Now, you might be thinking, “I don’t train with ballistic exercises or plyometrics, I just want to get bigger and stronger. What does this have to do with me?” Potentially, a lot.

If your primary objective is strength, you need to lift heavy loads (at least 80% of your one-rep max or 1RM). Although ballistic exercises aren’t associated with heavy loads, you should be performing each heavy rep with ballistic intent — trying to move as explosively as possible.

Because the load is heavy, it won’t feel or look fast, but your body will be attempting to move the heavy load as fast as possible, which will maximize performance and ultimately lead to greater strength gains.

Lifters with hypertrophy goals will also benefit from performing repetitions with ballistic intent. This technique maximizes recruitment of high threshold motor units, which are pools of muscle fibers with the greatest potential for growth.

To tap into these fibers, you need to train with very heavy loads, train to failure (or very close to failure), or perform reps with ballistic intent. The latter is appealing and highly effective, because you can stimulate high threshold fibers using a wide-range of loads beginning with the first rep of each set.

Programming Supersets for Your Goal

Supersets may be used as a time-saving efficiency technique, an intensification technique, or a potentiation technique, making them suitable for a wide variety of training goals.

Here’s the meat and potatoes of programming supersets successfully. Guidelines are organized into three categories based on your primary training goal: Strength, power, or hypertrophy. 

Supersets for Strength

Agonist-antagonist or alternate-peripheral supersets are best for building strength. Train your priority movement first, because you’re likely to get more out of the first exercise in the superset. For example, if you are looking to bring up your bench press strength, place the bench press before the row.

To build pure strength, you need to train with heavy weights using 80 to 90% of your one-rep max. It’s not a good idea to program supersets much heavier than 90% because the intense effort and short-term fatigue makes it an inefficient technique. Save those heavier weights for straight sets. You can and will build strength in this range. (9)

Volume is inextricably linked to load because you can only perform so many reps with a given weight. For straight sets, 80-90% of 1RM may be associated with four to eight possible repetitions. (3) However, supersets are an entirely different animal.

Plan on doing three to five supersets with two to six repetitions per set. Estimate repetitions to failure as you perform your set and end the set when you feel you have two good repetitions in reserve. Leaving two good repetitions in the tank helps to ensure that you can maintain intensity and repetition quality in the second exercise, and in subsequent supersets.

Perform the concentric (lifting phase) of the rep with ballistic intent (i.e. as fast as possible). Control the eccentric (lowering phase) taking one to two seconds to lower the weight.

Take a full three to five minute rest between each superset. If you are tempted to rest less, recognize that your performance is likely to suffer. Research has shown that you lose peak force and power with two minutes rest between supersets. (2)

Take closer to five-minute rests when two multi-joint movements are selected for the superset, especially if one or both involves the lower body, which trains more overall muscle mass, thereby carrying greater recovery demands.

Supersets for Power

The agonist-antagonist superset structure is best, with the higher-priority exercise placed first in the superset. This structure allows your first exercise to benefit from the contrast training potentiation effect previously discussed. (6) Alternate-peripheral superset structure may also be used. For example, you may pair bench press with squats, but again, make sure to place your high priority exercise first.

For power, you should train across a wide range of loads. This will allow you to move light weight quickly and heavy weight with ballistic intent. However, training with light loads may change certain exercises if you are truly training with the intent to maximally accelerate. A light squat (e.g. less than 50% 1RM) performed with ballistic intent becomes a squat jump.

For horizontal and vertical pressing or pulling exercises exercises, medicine ball throws and slams are fun and effective choices for training power on the lighter end of the load spectrum if you have the tools and space.

Hitting two to five repetitions for three to five total supersets, focusing on crisp purposeful repetitions, is a good general target. Be sure to maximize quality of the repetitions by staying much further from failure than you typically would when training for strength or hypertrophy. (3)

If you are using agonist-antagonist supersets to take advantage of potentiation described earlier, use light load for your second exercise (e.g. 50% 1RM) and perform eight ballistic repetitions for three to six supersets.

Perform the concentric phase with ballistic intent, control the eccentric (one to two seconds), and take at least three minutes between each superset to maximize power. 

Supersets for Hypertrophy

Training for hypertrophy is where supersets shine brightest. Any superset structure could work. Again, place the higher priority exercise first. For example, if you are supersetting shoulders and triceps exercises and you are most interested in building capped deltoids, you would perform lateral raises as the first exercise and skull crushers second.

Volume-load, or the product of weight lifted and reps, is related to hypertrophy. Your goal should be to maximize this value while maintaining repetition quality. In the superset literature, 65% of three-repetition maximum (3RM) for sets of 10 is a common superset loading scheme. (2,9) It equates to approximately 60% of 1RM. (3)

At 60% 1RM, the average trainee will be able to perform 16 or more repetitions for a straight set. Easy, right? It’s conservative, but not necessarily easy. Due to accumulating fatigue during a superset workout, the number of repetitions left in the tank will drop as you work through your supersets.

When you plan a hypertrophy superset workout right, the first few sets will feel somewhat easy, but you will likely reach failure (or very near failure) for both exercises during your final superset.

Training to failure is not required for hypertrophy, it is simply a byproduct of this training scheme. Pick a repetition volume that leaves three or four repetitions in reserve at the beginning of the superset, so roughly 12 reps per set. Now, attempt to hit that same repetition goal for every subsequent superset in the workout, for three to five total supersets.

This will be challenging, motivating, and brutally effective, as it promotes increased effort as the workout progresses, ensuring high volume-load is achieved.

When sets are taken close to failure, it likely doesn’t matter whether you draw out your reps with a slow tempo or perform them with a controlled and comfortable tempo. Use your preferred rep speed during hypertrophy supersets.

Short rest intervals (e.g. 60 seconds or less) may enhance the metabolic stress experienced by the working muscle, which might promote hypertrophy. (12) Bear in mind, metabolic stress is going to be high during supersets simply based on their structure. (4)

If you are midway through your superset workout and find yourself close to failure or unable to reach your repetition target, take a longer rest interval before adjusting the weights or repetition target. Prolonging rest mid-workout is preferable to failure. Remember, failing before your repetition target means you’ve sacrificed volume-load, a key driver of your gains.

Sample Supersets for Your Training Split

Below are sample supersets consistent with the recommendations above. Plug and play based on the organization of your lifting routine.

 

 

 

 

 

 

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A post shared by Merrick Lincoln, DPT, CSCS (@drlincolnlifts)

Reminders: When programming supersets for hypertrophy, establish a moderate working weight that allows us to reach our repetition target with four repetitions in reserve (RIR). Stick with the established weight and rep scheme throughout the superset, resting longer if needed. When programming supersets for strength, be flexible with volume. End your sets with two RIR and come back to fight another set.

Push-Pull-Legs Split

Agonist-antagonist supersets and alternate-peripheral supersets do not fit well with the popular push-pull-legs structure (except on “leg day”). Despite the potential for fatigue-related loss of performance discussed above, compound sets may still be beneficial, especially to accumulate volume for accessory exercises.

Hypertrophy Focus (Push)

1. Seated Dumbbell Press 3 x 10 (14RM)
2. Lateral Raise 3 x 12 (16RM)

Rest: Minimal rest between exercises. Up to four minutes between supersets

Strength Focus (Pull)

1. Cable Row 4 x 3-5 (6RM)
2. Hammer Curl 4 x 5-7 (8RM)

Rest: Up to one minute between exercises. Up to five minutes between supersets.

Power Focus (Legs)

1. Clean 5 x 3 (65% 1RM)
2. Kettlebell Swing 5 x 8 (Very light weight)

Rest: Up to one minute between exercises. Three or more minutes between supersets.

Upper-Lower Split

For your primary exercises, use supersets to promote agonist-antagonist potentiation. You can also pair a multi-joint exercise with a single-joint exercise. 

Power Focus (Upper Body)

1. Bench Press 5 x 3 (65% 1RM)
2. Bent-Over Row 5 x 8 (50% 1RM)

Rest: Up to one minute between exercises. Three or more minutes between supersets.

Hypertrophy focus (Lower Body)

1. Front Squat 4 x 8 (12RM)
2. Seated Calf Raise 4 x 12 (16RM)

Rest: Minimal rest between exercises. Up to four minutes between supersets.

Agonist-antagonist supersets also work well for accessory exercises. Hamstring curls with leg extensions play nice together, but be sure to perform them in that order.

Research has shown that trainees were able to perform more volume-load when the superset was structured with hamstring curls before leg extensions, compared to the reverse order. (13) The mechanism is not fully understood, but it works for me.

Hypertrophy Focus (Lower Body)

1. Prone Hamstring Curl 5 x 8 (12RM)
2. Leg Extension 5 x 12 (16RM)

Rest: Minimal rest between exercises. One minute rest between supersets.

Full Body Splits

The agonist-antagonist supersets from the upper-lower split routine can be programmed as part of a full-body workout. Pairing glute-ham raises or hamstring curls with squats is one of my favorites: 

Strength Focus

1. Glute-Ham Raise 4 x 5-7 (8RM)
2. Back Squat 4 x 3-5 (6RM)

Rest: Up to one minute between exercises. Up to five minutes between supersets.

Alternatively, you can bounce between upper body and lower body during the workout using alternate-peripheral supersets:

Hypertrophy Focus

1. Pulldown 5 x 10-12 (14RM)
2. Romanian Deadlift 5 x 10-12 (14RM)

Rest: Minimal rest between exercises. Up to four minutes between supersets.

Time to Start Supersetting

Lifters with a wide variety of goals can benefit from supersets. Superset structure can vary widely, and different superset structures lead to different physiological responses. Ultimately, the decision of whether to program agonist-antagonist supersets, alternate-peripheral supersets, or compound sets should be based on your training priorities and program organization. Program supersets correctly and your workout will be efficient and brutally challenging. 

References

1. Iversen V.M., Norum M., Schoenfeld B.J., Fimland M.S. (2021). No time to lift? Designing time-efficient training programs for strength and hypertrophy: a narrative review. Sports Medicine, 51, 2079-2095.
2. Weakley JJ, et al (2020). The effects of superset configuration on kinetic, kinematic, and perceived exertion in the barbell bench press. The Journal of Strength & Conditioning Research, 34, 65-72.
3. Sheppard JM, Triplett N. Program design for resistance training. In: Essentials of Strength Training and Conditioning (4th ed). Haff G and Triplett N, eds. Champaign, IL: Human Kinetics, 2016.
4. Wallace W., et al. (2019) Repeated bouts of advanced strength training techniques: effects on volume load, metabolic responses, and muscle activation in trained individuals. Sports, 7, 14.
5. Bartz D., Bartz A. (2022). Fatigue–enemy or ally? NSCA Coach, 8, 24-27. 
6. Baker D., Newton R.U. (2005). Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training. The Journal of Strength & Conditioning Research, 19, 202-205.
7. Bevan H.R., et al. (2009). Complex training in professional rugby players: Influence of recovery time on upper-body power output. The Journal of Strength & Conditioning Research, 23, 1780-1785.
8. Jensen R.L., & Ebben W.P. (2003). Kinetic analysis of complex training rest interval effect on vertical jump performance. The Journal of Strength & Conditioning Research, 17, 345-349.
9. Helms E.R., et al. (2018). RPE vs. percentage 1RM loading in periodized programs matched for sets and repetitions. Frontiers in Physiology, 9, 247.
10. Schoenfeld B.J., Ogborn D.I., Krieger J.W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45, 577–585.
11. Antunes L., Bezerra E.D., Sakugawa R.L., Dal Pupo J. (2018). Effect of cadence on volume and myoelectric activity during agonist-antagonist paired sets (supersets) in the lower body. Sports Biomechanics, 17(4), 502.
12. Schoenfeld BJ (2013). Potential Mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43, 179–194.
13. Balsamo S, et al. (2012). Exercise order affects the total training volume and the ratings of perceived exertion in response to a super-set resistance training session. International Journal of General Medicine, 5, 123-127.

Featured Image: Jacob Lund / Shutterstock

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The 2022 International Powerlifting Federation (IPF) World Classic Powerlifting Championships have seen record after record fall thus far. One up-and-coming male competitor can now add to that extended list of achievements in Sun City, South Africa. 

On June 9, 2022, during the latest edition of the IPF Worlds, powerlifter Asein Enahoro deadlifted a new raw World Record of 362.5 kilograms (799.2 pounds) for the 83-kilogram weight class. The Hungarian athlete wore just a lifting belt and completed the pull from a conventional stance. 

 

 

 

 

 

 

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[Related: How To Do The Deadlift For Strength And Muscle]

Thanks largely to his new World Record deadlift, Enaharo notched a career milestone by finishing in third place for the Men’s 83-kilogram division. It’s the first time he has placed on a podium at an international competition. The United States’ Delaney Wallace and Great Britain’s Jurins Kengamu took home first and second place, respectively. 

Enaharo’s podium performance improves upon a 12th place result at his IPF Worlds debut in September 2021. Here are his top stats from the contest:

Asein Enahoro (83KG) | 2022 IPF World Classic Powerlifting Championships Top Stats

• Squat — 272.5 kilograms (600.8 pounds)
• Bench Press — 145 kilograms (319.7 pounds)
• Deadlift — 362.5 kilograms (799.2 pounds) | IPF World Record
• Total — 780 kilograms (1,719.6 pounds)

In a valiant effort, Enahoro tried to extend his World Record with a third deadlift attempt of 385 kilograms (848.7 pounds) —49.6 pounds more than his new best figure. Enahoro was able to pull the barbell above his knees but lost grip of his left hand, and the official didn’t recognize the rep. Nonetheless, he still has a new record that is 4.4 times his official body weight of 82.25 kilograms. 

Finally, the Hungarian competitor surpassed his own previous deadlift World Record of 336 kilograms (740.8 pounds). Enahoro accomplished that feat at the 2021 IPF Worlds.

 

 

 

 

 

 

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A post shared by Enahoro Asein (@ena.memes_)

[Related: Learn How To Build Strength With Three Key Principles]

2022 IPF World Championships Results | Men’s 83KG

Here are the full results for each of the top-three competitors in the Men’s 83-kilogram weight class at the 2022 IPF Worlds. 

1. Delaney Wallace (United States) 

• Squat — 295 kilograms (650.4 pounds)
• Bench Press — 192.5 kilograms (424.4 pounds)
• Deadlift — 315 kilograms (694.5 pounds)
• Total — 802.5 kilograms (1,769.2 pounds) 

2. Jurins Kengamu (Britain) 

• Squat — 295 kilograms (650.4 pounds)
• Bench Press — 172.5 kilograms (380.3 pounds)
• Deadlift — 320 kilograms (705.5 pounds)
• Total — 787.5 kilograms (1,736.1 pounds)

3. Asein Enahoro (Hungary) 

• Squat — 272.5 kilograms (600.8 pounds)
• Bench Press — 145 kilograms (319.7 pounds)
• Deadlift — 362.5 kilograms (799.2 pounds)
• Total — 780 kilograms (1,719.6 pounds)

If Enahoro had successfully finished his 385-kilogram (848.7-pound) deadlift attempt, he would have tied Wallace’s first-place total. In that event, the powerlifter would’ve won the tiebreaker and the gold medal because he has a lighter body weight than Wallace. Enahoro’s official weight was 82.25 kilograms as opposed to Wallace’s 82.4 kilograms.

At the time of this writing, Enahoro hasn’t confirmed when he’ll compete on a sanctioned lifting platform again. He can still hold his head high with his first-ever podium performance at an international contest. 

The 2022 IPF World Classic Powerlifting Championships will end on June 11, 2022. 

Featured image: @theipf on Instagram

The post Powerlifter Asein Enahoro (83KG) Deadlifts 362.5 Kilograms (799.2 Pounds), Sets New Record at 2022 IPF Worlds appeared first on Breaking Muscle.

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On June 9, 2022, during the International Powerlifting Federation (IPF) World Classic Powerlifting Championships, 76-kil0gram powerlifter Jessica Buettner set three World Records on the squat, bench press, and total. In addition, Buettner’s new record deadlift of 261.5 kilograms (576.5 pounds) is the heaviest all-time deadlift by any female IPF competitor. The record-breaking deadlift — where she donned just a lifting belt — helped “The Canadian Forklift” secure her second consecutive IPF World title. 

Here’s a complete rundown of Buettner’s top stats from her title defense: 

Jessica Buettner (76KG) | 2022 IPF World Classic Powerlifting Championships Best Stats

• Squat — 218.5 kilograms (481.7 pounds) | IPF World Record 
• Bench Press — 105 kilograms (231.5 pounds)
• Deadlift — 261.5 kilograms (576.5 pounds) | IPF World Record 
• Total — 585 kilograms (1,289.7 pounds) | IPF World Record 

 

 

 

 

 

 

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[Related: Rhianon Lovelace Exceeds Axle Deadlift World Record With 240-Kilogram (528-Pound) Pull]

For a great deal of 2022, Buettner made it apparent she wanted to make this year one of the best competitive seasons of her career. The athlete shared consistently impressive progress on her deadlift, exceeding the World Record on more than one occasion in strength training.

She first backed her hard work up with a dominant, first-place result at the 2022 Canadian Powerlifting Union (CPU) Nationals in May. Now she has another World championship as a further reward for her efforts.

A Dead Heat

For a moment, Buettner didn’t have a guaranteed championship defense. With fellow 76-kilogram athlete Agata Sitko pushing Buettner to the final round of the deadlift, the Canadian competitor needed to muster up a staggering pull for victory. To win and beat Sitko, Buettner successfully pulled the new World Record of 261.5 kilograms (576.5 pounds) — 11.5 kilograms (25.3 pounds) more than Marte Elverum’s previous top figure. 

Notably, even in the heat of an international contest, Sitko sat down after her last deadlift to cheer Buettner on, calling the more experienced Canadian athlete her “idol.” 

In a short Instagram reaction post re-sharing her new deadlift record, Buettner kept it short and sweet.

“Reposting the biggest deadlift of my entire life from yesterday, I’m still so hyped about.”

 

 

 

 

 

 

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A post shared by IPF Powerlifting (@theipf)

[Related: Powerlifter Tiffany Chapon (47KG) Breaks 3 World Records At 2022 IPF World Classic Powerlifting Championships]

A Legend Grows 

With the victory in the 2022 IPF Worlds, Buettner has won seven straight competitions dating back to 2019 and now has two World Championships to her name (2021-2022). She is also the two-time reigning Canadian National Champion (2021-2022). Plus, in addition to her three new World Records, she’s the current owner of all four raw Canadian National Records on the squat, bench press, deadlift, and total. 

At 27-years-old, Buettner is already one of the more accomplished female powerlifters in history. At the time of this writing, she doesn’t have another confirmed prestigious competition on the horizon. Whenever she does compete next, if her past stellar performance says anything, it seems likely she’ll only add to her growing legend. 

Featured image: @theipf on Instagram

The post Powerlifter Jessica Buettner (76KG) Sets 3 World Records, Repeats as IPF World Champion appeared first on Breaking Muscle.

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• Revisiting Sunscreen —All about sunblock.

Comment of the Week

“Re: dealing with food price rises… buying fewer of the “treats” that we really don’t need. Otherwise, doing what we’ve been doing. Eating up the cow we bought in November. Eating the eggs that our ducks lay. Eating greens most of the year from the garden or our attached greenhouse. Saving money elsewhere by heating with wood that we cut and split and powering the AC with solar panels on hot days. Yes, we are lucky but we made some of our luck.”

-“We made some of our luck”: exactly!

The post New and Noteworthy: What I Read This Week—Edition 181 appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

There’s no doubting Joe Mackey’s strength and power. First, the International Federation of Bodybuilding and Fitness (IFBB) Pro League Men’s Open athlete recently joined the 900-pound deadlift club. Then, after losing 20 pounds in just about a month, he still managed to deadlift 850 pounds at the 2022 Iron Wars VI.

Now, it appears that Mackey is backing off of the iron and eyeing the stage.

On June 7, 2022, Mackey shared where his physique stands through a mutual post on Battle Up Productions’ Instagram. The update shows off Mackey’s body as he prepares for the 2022 IFBB Pro League Texas Pro on August 12-13, 2022, in Irving, Texas. 

 

 

 

 

 

 

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A post shared by BATTLE UP PRODUCTIONS (@battleupproductions)

[Related: Everything You Need To Know About How To Burn Fat]

Notably, the 2022 Texas Pro winner automatically qualifies for the 2022 Mr. Olympia on December 16-18, 2022, in Las Vegas, NV. While Mackey hasn’t confirmed this year’s Mr. Olympia is his long-term goal, it likely adds more incentive for the 37-year-old athlete. Mackey has not competed in a Mr. Olympia to this point in his career.

In this regard, Mackey sits in an interesting position. The bodybuilder routinely shares videos of himself attacking a variety of arms and leg workouts on his social media. That he trains strength like this while polishing his gargantuan physique is a delicate balance to juggle.

Given Mackey’s plans for training his body, it doesn’t seem to be much of an issue for him. He confirmed as much in another recent Instagram post. 

“Having a plan every time I go to the gym has been what’s kept me successful with my training and my strength and shape,” Mackey wrote. “I know exactly how many reps, drop sets, and movements I’ll do per body part.”

Mackey’s Bodybuilding Life

Mackey first burst onto the competitive bodybuilding scene when he won the 2015 Ronnie Coleman Classic as a super-heavyweight (225-plus pounds). He eventually earned his IFBB Pro League Card by finishing in second place at the 2016 National Physique Committee (NPC) Nationals.  To date, through five professional competitions, Mackey’s highest-ever result is an eighth-place finish at the 2020 Tampa Pro. His most recent bodybuilding contest was the 2021 Chicago Pro, where he took home a 12th-place result. 

 

 

 

 

 

 

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A post shared by Joe Mackey IFBB Pro (@jmackey33_ifbbpro)

[Related: Why You Should Be Greasing The Groove During Your Workouts]

As a Texas native, history might even be on Mackey’s side. Bodybuilding legend Ronnie Coleman also hails from the Lone Star State, as does rising star Hunter Labrada. 

Winning the 2022 Texas Pro outright would be a sizable step forward for Mackey. Whether he intends to relay a potential fantastic result to a Mr. Olympia stage might be a conversation he has after this next contest. 

The 2022 IFBB Pro League Texas Pro will take place on August 12-13, 2022, in Irving, Texas. 

Featured image: @jmackey33_ifbbpro on Instagram

The post Check out Bodybuilder Joe Mackey’s Impressive Physique Update During Prep for 2022 Texas Pro appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

In competition, Olympic weightlifters don’t have to worry about having a powerful squat. That didn’t stop Mattie Rogers from showing off some of her recent gains on the compound lift. 

On June 8, 2022, the 26-year-old Rogers locked out a 190-kilogram (419-pound) squat for a new personal record (PR). Rogers wore a lifting belt and knee wraps for the impressive feat. 

 

 

 

 

 

 

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A post shared by Mattie Rogers (@mattiecakesssss)

[Related: How To Do The Zercher Squat For Lower Body Size And Power]

In the caption of her post on social media, Rogers says she’s been on a long journey in trying to improve her squat. Her post compares her improved squat strength from June 2020 to June 2022, but even that doesn’t tell the whole story.

Before that 171-kilogram (370-pound) squat in 2020, Rogers maintains her top figure hadn’t noticeably changed much in almost half a decade. 

“It’s been a long journey trying to get my eight-foot-long legs stronger,” Rogers writes. “I am a notoriously ‘bad’ squatter (or very efficient lifter), and prior to the 171-kilogram PR from 2020, I hadn’t improved my squat (from 170) in about four years (and just about [expletive] myself trying to do so).”

It seems Rogers’ efforts and struggles with her squat might have been worth any potential frustrations. Considering she says she also weighed more (undisclosed) on her previous top PR, the Olympian can hold her head high over her achievement. 

“Back squats are still my absolute least favorite thing to do most days,” Rogers writes. “But an eight-kilogram PR on the day is nothing to be mad at.”

Rogers at a Glance

While Rogers has taken some time to improve her squat, she certainly hasn’t neglected the lifts she dedicates most of her attention to — the clean & jerk and snatch. Rogers is the current American Record holder for the snatch, clean & jerk, and total in the 81-kilogram competitive weight class. Rogers achieved each of those marks at the 2021 USA Weightlifting (USAW) National Championships. 

Here are Rogers’ all-time best stats:

Mattie Rogers | Personal Best Stats

• Snatch — 112 kilograms (246 pounds) | American Record (81KG)
• Clean & Jerk — 143 kilograms (315.2 pounds) | American Record (81KG)
• Total — 255 kilograms (562.1 pounds) | American Record (81KG)

 

 

 

 

 

 

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A post shared by Mattie Rogers (@mattiecakesssss)

[Related: How To Build Muscle: The Training And Diet Guide For Beginners And Advanced Lifters]

In addition to her respective U.S. records, Rogers is a three-time silver medalist (2017, 2019, 2021) at the International Weightlifting Federation (IWF) World Weightlifting Championships. She was also a member of the United States Olympic weightlifting team and teammates with Katherine Nye at the 2020 Tokyo Summer Olympics. Notably, that competition was her first time competing in the 87-kilogram weight class, which might explain her eventual sixth-place finish. 

Rogers will next compete at the 2022 IWF World Weightlifting Championships, and she’ll be competing as a 76-kilogram athlete. At the time of this writing, those will take place in Bogotá, Colombia, sometime from November to December 2022. While Rogers’ new squat prowess won’t be necessary there, she can at least take solace in her improved leg strength and power. 

Featured image: @mattiecakesssss on Instagram

The post Weightlifter Mattie Rogers (76KG) Hits 190-Kilogram Squat For New Personal Record appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

On June 7, 2022, the 2022 Giants Live World Tour revealed its 13-person roster.

The strongman competition will take place on October 8, 2022, in Glasgow, Scotland. From two-time reigning World’s Strongest Man (WSM) Tom Stoltman and former WSM Champion (2020) Oleksii Novikov, to rising stars like Charles “Trey” Mitchell, it’s a stacked field with some of the strongest people on the planet.

Here is the current lineup as it stands: 

2022 Giants Live World Tour Finals Roster

• Luke Stoltman — Defending Champion
• Tom Stoltman — 2021 second place 
• Evan Singleton — 2021 third place
• Chieck “Iron Biby” Sanou
• Maxime Boudreault
• Pavlo Kordiyaka
• Oleksii Novikov
• Andy Black
• Tyler Cotton
• Kevin Faires
• Graham Hicks
• Trey Mitchell
• Pa O’Dwyer

 

 

 

 

 

 

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A post shared by Luke Stoltman – Highland Oak (@luke.stoltman)

[Related: Strongman Mitchell Hooper Announced As Final Addition To 2022 Giants Live Strongman Classic Lineup]

Luke Stoltman is the defending champion of this competition. He captured the top spot in 2021 after Evan Singleton and his brother, Tom Stoltman, moved so fast during a head-to-head Atlas Stones event that they both mishandled a stone and threw off their times. A single point separated the Stoltman brothers between first and second place, while Singleton finished a mere four points behind. 

After just narrowly missing out on a victory, both athletes will assuredly be looking for redemption and a chance to unseat Luke Stoltman in Scotland this October. 

What to Expect

The Giants Live organization has yet to announce the events for the 2022 World Tour Finals.

Given that the competition is in Scotland, some have speculated that the Nicol Stones — functionally similar to the Scottish tradition of the famed Dinnie Stones — will likely be featured. The Nicol Stones weigh 114 kilograms (251 pounds) and 138 kilograms (304.2 pounds), respectively, while the Dinnie Stones weigh 144.5 kilograms (318.5 pounds) and 188 kilograms (414.5 pounds)

Kevin Faires might particularly excel during this event. Faires owns the Nicol Stones World Record of 22.2 meters from the 2021 World Tour Finals. He also possesses the Dinnie Stones World Record of 25 feet, which he achieved at the 2022 Rogue Record Breakers.

[Related: 2022 Giants Live Strongman Classic Reveals Lineup]

If the Log Lift makes a comeback, expect the Stoltman brothers to duke it out for top status. Both Luke and Tom managed to press a 150-kilogram (330.7-pound) log overhead for nine reps in 2021. Maxime Boudreault wasn’t far behind with eight presses. Chieck Sanou is the current Log Lift World Record holder with a press of 229 kilograms (504 pounds) from the 2021 Giants Live World Tour Finals. 

Finally, as a staple of many strongman contests, the trademark Atlas Stones will probably make a return. Boudrealt is the reigning winner of this event after he loaded five stones in 19.55 seconds during the last iteration of the World Tour Finals. However, watch out for Tom “King of the Stones” Stoltman. 

Once Giants Live announces the events, there will be a clearer idea of expected contenders for the competition. For now, with multiple WSM champions and a variety of different top-notch skill sets, it seems like anyone could win this contest. It’ll be a tall order for anyone to separate themselves — even for defending champion Luke Stoltman.

The 2022 Giants Live World Tour Finals will take place on October 8, 2022, in Glasgow, Scotland. 

Featured image: @luke.stoltman on Instagram

The post 2022 Giants Live World Tour Finals Lineup Revealed appeared first on Breaking Muscle.

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Strongwoman/powerlifter Rhianon Lovelace is undoubtedly one of the strongest people on the planet. The 2018 World’s Strongest Woman (WSW) Champion proved it again during a recent session at the gym. 

On June 7, 2022, Lovelace shared footage of herself locking out a 240-kilogram (528-pound) axle bar deadlift in a training session. Lovelace did not disclose precisely when this deadlift happened. The figure unofficially exceeds Lovelace’s own axle deadlift World Record of 233.5 kilograms (515 pounds) from mid-May 2022. Lovelace wore lifting straps and a lifting suit for the pull. 

 

 

 

 

 

 

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A post shared by Rhianon Lovelace (@rhianon.lovelace.kaosstrength)

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Lovelace completes the axle deadlift relatively easily. She alludes to that reality in her Instagram post, saying it was “piss-easy.” The main distinction between an axle bar deadlift and a deadlift with a traditional barbell is that the axle bar is several inches thicker, which tests an athlete’s grip strength even more than a “normal” deadlift. There’s also no flex in an axle bar, making the weight feel harder throughout the entirety of the lift. 

Notably, Lovelace is the current British raw traditional deadlift record holder with a pull of 241 kilograms (530 pounds). She achieved that mark at the 2022 British Powerlifting Union (BPU) Single Lift British Championships. That Lovelace can excel so well with both deadlift bars is a testament to her power. 

A Surprise Setback

Unfortunately for Lovelace, she couldn’t bask in her axle deadlift training feat as much as she might have wanted to.

Per her Instagram caption, the British athlete went to the hospital with pneumonia about two days after her staggering axle bar pull. As a result, Lovelace withdrew her apparent official attempt at the axle deadlift World Record that was going to take place on the weekend of June 10-12, 2022. 

“Feels absolutely pants to do, just a really [expletive] feeling,” Lovelace wrote. “But after being discharged from the hospital last week with a severe case of pneumonia, we’re left with no other sensible option. I genuinely thought I was just run down with back-to-back records, with a tough cough, but things went south pretty quickly, and I ended up not in a great way in the hospital.”

[Related: Deloading 101: What Is A Deload And How Do You Do It?]

In the aftermath of her bout with pneumonia, Lovelace says she lost eight percent of her (undisclosed) bodyweight. That might throw a wrench into the rest of her competitive year in 2022. In the near purview, Lovelace has a spot in the 2022 Arnold Sports Festival UK on September 23-25, 2022, in Birmingham, England. At the time of this writing, it is unclear if she will still move forward with those plans.

However, it doesn’t seem like she’s letting this step back ruin her long-term goals. 

“I’m hopeful of another deadlift attempt this year, but right now, I’m unsure if full competitions come into this season for me,” Lovelace wrote. “I’ll get to work, I know what I need to do, but these things can’t be rushed. When I’m ready, I’ll be back.”

Featured image: @rhianon.lovelace.kaosstrength on Instagram

The post Rhianon Lovelace Exceeds Axle Deadlift World Record With 240-Kilogram (528-Pound) Pull appeared first on Breaking Muscle.