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Can you squat every day? To smug middle school English teachers, the only answer is, “I don’t know. Can you?” We’re not looking for detention, so let’s rephrase rather than retort.

Should you squat every day? To literalists, this is still preposterous. You need to squat every day to sit at your desk or upon your porcelain throne. But to lifters and strength professionals who recognize we’re talking about squatting with weights in the gym, it’s a thought-provoking question.

Like a proper squat, the best way to approach the question is to go deep. Here, you will find a history of “squat every day” protocols and an evidence-based evaluation of daily squatting for a variety of training goals. We will also consider the likelihood of harm, discuss the nuts and bolts of programming, and, inevitably, answer the question: Should you squat every day?

• What are Daily Squat Protocols?
• Daily Squatting for Strength
• Daily Squatting for Hypertrophy
• Daily Squatting for Power
• Should I Max Out Every Day?
• Is it Overtraining?
• The Right Way to Squat Every Day

What Are Daily Squat Protocols?

Broadly, daily squat protocols contain just that — squats every damn day. Past this commonality, different daily squat protocols contain variables. Some require the same type of squat be used (e.g. always barbell back squats). Others incorporate squat variations throughout the week (e.g. front squat, overhead squat, etc.).

Many of these programs are periodized, including planned variation of volume (daily sets and reps) and intensity (weight or percentage of maximum). In the most extreme plans, lifters may be asked to max-out every day with a single or multiple repetition sets.

The defining feature of all daily squat protocols is ultra-high frequency squat training. Traditionally, a muscle group is trained and then given 48 hours (or longer) to recover. (1)

Brazen “squat daily” protocols provide only about 24-hours recovery between bouts. To the traditional strength coach or athlete, this may sound like blasphemy, but high-level athletes are successfully squatting daily and have been for decades. (2)

History of Squatting Every Day

In the age of commercialism, one might think the “big squat rack” industry developed the idea of daily squatting just to sell their wares. But the history of squatting every day runs deeper than pushing powder-coated steel and graphic T-shirts. It even predates social media hashtags like #squatober.

Like many draconian activities in the gym, the origin of modern daily squatting can be traced to Eastern European origins. Starting in the 1960s, Bulgarian coach Ivan Abadjiev successfully trained Olympic weightlifters using a high-volume system that included the competition lifts and squats every day. (3)

This so-called “Bulgarian method” was not without controversy, but it helped to produce gold medalists in Olympic weightlifting. And yes, one could  assume the success of the Bulgarian method was largely pharmacological, but does high-frequency training provide an edge when training for certain attributes?

Daily Squatting for Strength

Daily squat programs may have originated in Olympic weightlifting, but they’ve now taken a foothold in powerlifting. Does high-frequency training make sense for the strength-focused lifter?

Research seem to find an advantage to higher frequency training among certain types of lifters, including young adults and intermediate and advanced trainees. The finding most notable for daily squatting was reported by a pair of meta-analyses — improved strength gain for multi-joint exercises when training at higher frequencies. (4)(5)

In both meta-analyses, this effect was tiered, with significant benefit for each additional training session per week up to four or greater. In other words: the more frequency, the better (to an extent).

However, the findings were based on a limited number of available studies on frequencies at or above four training sessions per week, and studies that allowed more sets and reps for the higher frequency training groups were included in the analysis. (4)(5) More recent studies with intensity- and volume-matched protocols show no difference in strength outcomes. (6)(7)(8)(9)

But the take-home message stands: there does not appear to be any downside to high-frequency training when it comes to strength outcomes. And, if high-frequency training allows you to train harder or do more, there might be a benefit.

Daily Squatting for Hypertrophy

For building muscle, there is an argument for high-frequency training. Protein, as you probably know, is kind of a big deal for muscle growth.

A lifting session stimulates construction of new muscle by increasing rates of protein synthesis. But the increased protein synthesis rate is short-lived, peaking at about 24 hours post-training before rapidly declining. (11) Frequent training, therefore, may help to keep the muscle in a building, or “anabolic,” state by repeatedly stimulating muscle protein synthesis. (12)

Theory aside, a meta-analysis of training studies failed to show significant benefit of increased frequency when volume (total sets and reps) is kept constant. (13) Keep in mind, most of the “high-frequency training” studies in the meta-analysis were looking at three or four sessions per week for a given muscle group. Squatting every day will train the quads, glutes, and calves, well, every day.

While research on ultra-high frequency training (five or more sessions per week) remains sparse, more studies are taking on ultra-high frequency training protocols and comparing muscle gains to lower frequency.

Don’t get too excited yet. The findings of recent, volume-matched studies are unlikely to change the conclusion provided by the previous meta-analysis —“No difference” in muscle growth between ultra-high-frequency training and low-frequency training when overall volume is the same. (6)(8)(9)(10)

Here’s where things get interesting. When total weekly training volumes were not equal, research has reported moderate benefits to three or more sessions per week. (13) This makes sense, as lifting volume is a driver of hypertrophy. (14)(15) This point is key when considering daily squatting because, if squatting every day helps you achieve more quality sets and reps, there’s a good chance it will help you to grow bigger muscles.

Daily Squatting for Power

Bulgarian Olympic weightlifters were early-adopters of ultra-high frequency training. They were training for a power- and technique-driven sport. Although direct research is lacking, squatting every day to develop lower body power appears anecdotally promising.

Power training is most effective when failed reps and general fatigue are avoided. (16) Therefore, power training programs tend to use sub-maximal loads with set, rep, and rest schemes designed to avoid failure.

Squatting every day may be an appealing option because it is likely that power-focused lifters will recover within 24 hours and be ready to perform again. (17) High-level Olympic lifters train as often as 18 times per week.

Distributing training across frequent, shorter sessions not only reduces overall fatigue, but it provides more opportunities to practice exercise technique and skill. Remember the wisdom of legendary American wrestling coach Dan Gable: If something is important, do it every day.

Should I Max Out Every Day?

The most extreme daily squatting protocols ask the lifter to “max out” or test their maximum strength every day. Daily max protocols fly in the face of conventional strength and conditioning practices.

To dissuade lifters from maxing out every chance they get, a coach might say, “training and testing are two different things.” Strength tests are low volume with maximum loads. For example, working up to a one-repetition maximum (1RM) squat and then calling it a day. Training for strength typically consists of multiple sets of multiple repetition sets. For example, four sets of five or three sets of eight.

Maxing out in every session can be physically taxing and might result in rapid accumulation of fatigue. Also, since most lifters are in no condition to train efficiently after maxing out, testing strength comes at the expense of traditional training.

Interestingly, training that consists exclusively of 1RM testing twice per week has been linked to strength improvements similar to higher volume training (i.e. four sets of eight to 12 reps, twice per week). (18) There is something to be said for practicing the test and getting more comfortable under heavy loads.

Research was performed on three very experienced powerlifters who spent 37 days hitting daily 1RMs. (2) Each of the participants improved their 1RM over the course of training, ranging from five to 10%, which is serious progress for an experienced lifter.

However, the lifters didn’t only perform a 1RM. Their daily squat workouts also included five sets of doubles or triples at 90% 1RM and 85% 1RM, respectively, for the first 30 days of the trial. Daily maximum squatting for roughly six weeks appears to be a viable strength-building method in well-trained lifters.

Just be cautious extrapolating this data to your own training. Are you a healthy powerlifter with a lengthy training history? Do you have trained spotters to keep you safe every day? Could you handle the mental and physical grind of maxing out every day?

If you answered “No” to any of the above questions, daily max squatting is probably not for you. Keep in mind, even a middle-of-the-road (non-max) daily squatting routine gives you plenty of opportunities to both train and test your squat.

Is it Overtraining?

Overtraining is defined as a persistent decrease in performance lasting months. (19) It’s the fastest way to derail your train to Gainsville. Overtraining is associated with performing too much exercise volume and/or too much exercise intensity. So, will daily squatting cause you to overtrain? Not likely, but let’s take a step back and discuss the nuances.

Genuine over-training appears to be rare among lifters. (19) But you’re not out of the water yet. Two related and more common phenomena are non-functional over-reaching and functional over-reaching.

Non-functional over-reaching is overtraining’s little brother — not nearly as dangerous, but still a persona non grata in any decent muscle-focused community. It’s a performance loss lasting weeks to months, which rebounds back to baseline after a period of recovery. (19) You end up with no net loss, but nothing gained.

Functional over-reaching, or simply “over-reaching,” is a short-term performance loss followed by super-compensation (rebounded improvement). After days-to-weeks of lagging, you recover and overall performance increases. (19)(20) When used strategically, functional over-reaching is a powerful tool for making new gains.

Over-training vs. Over-reaching

Overtraining, non-functional over-reaching, and functional over-reaching — where will squatting every day put you on this spectrum?

One daily-squatting study sought out to cause overtraining. After performing 10 one-rep max lifts per day, every day for two weeks straight, researchers saw lifters’ 1RM strength drop an average of more than 10% and blood levels of creatine kinase (a marker of muscle damage) nearly double. (20) However, the researchers failed to conduct a follow-up test after a period of recovery.

Instead, the final 1RM test was conducted the day after the final training session. To determine whether the study truly induced overtraining based on our established definitions, a longer period of recovery should have been provided before performance testing. We can only theorize whether the high-intensity squat every day protocol led to long-term losses in performance.

Another study by the same lead researcher clearly showed non-functional over-reaching among intermediate trainees with a high-intensity squat protocol. The training consisted of two singles at 95% 1RM, three singles at 90% 1RM, and three sets of 10 leg curls performed three times weekly for three weeks. (21)

The trainees’ squat strength failed to improve during the rigorous training and failed to improve following three weeks of baseline training for recovery. These findings should be eye-opening. The study shows how quickly high-intensity training, even at moderate frequency, can push lifters away from results.

Non-functional over-reaching can be surprisingly sneaky. The participants didn’t report increased muscle, knee, or low back soreness or pain throughout the high-intensity protocol. (21)

The only published study on daily squatting is the previously discussed research on the three powerlifters who hit 1RMs daily for six weeks. These powerlifters didn’t actually overtrain, but their 1RM fell below baseline at multiple points during the study.

The lifters undoubtedly experienced functional over-reaching at the beginning of the intense protocol, because their strength ultimately rebounded and improved. (2)

While true over-training is unlikely, non-functional over-reaching (unproductive training) is a real risk when squatting frequently. Avoid this pitfall using well-designed programming.

The Right Way to Squat Every Day

If you are going to squat every day, you need to pay attention to more than just volume and intensity. A number of variables are important when selecting a program or developing your own.

Variation

Daily squat programs should include some degree of variation. This can include changes in programming variables: intensity (weight), volume (sets and reps), rep speed, rest intervals, frequency, and exercise selection. (22) Squatting every day precludes variation in frequency, but should not limit manipulation of the other variables.

If you are not a competitive powerlifter, you should not feel limited to programming only the back squat. A wide variety of “squats” can be used in daily squatting programs, each with unique qualities and benefits.

Squat variations that promote a more upright torso are more knee-dominant and will hit your quads harder. Options include, but are not limited to: Zercher squats, goblet squats, heels-elevated squats, and safety squat bar squats.

 

 

 

 

 

 

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Squat variations that encourage the lifter to sit back into the hips are going to be hip-dominant and bias the glutes. Low-bar back squats and box squats are great options. Single leg-biased squats, such as the rear-foot elevated split squat, challenge balance and train your stabilizing muscles.

Machine variations like hack squats can offer reprieve to some of the stabilizing muscles. Belt squats are great for offloading the spine. By alternating or intermixing multiple squat variations throughout the week, you’re adding variability to the program.

Variability should assist with fatigue management by promoting a more equitable distribution of training stress across various body tissues.

There are many ways to vary the remaining programming variables. For ultra-high frequency training, a daily undulating periodization (DUP) structure works very well because it promotes extreme variation by adjusting the intensity and total volume in each session.

One day might have you program one or two working sets of squats in the eight to 12-repetition range. The next day might be a single set in the two to six-rep range. The third day could be one or two sets of 12 to 16 repetitions. Rinse and repeat.

Big Picture Planning

Daily squat programs should be part of your periodized training plan. The program should be conceptualized as a “block” of training being performed for the specific goal of maximizing one aspect of fitness related to the squat (e.g. power, strength, hypertrophy, technique, etc.). (22)

It should fit into your “bigger picture” plan for performance or competition. For example, a powerlifter or Olympic weightlifter might be interested in improving squat strength and technique leading up to a competitive season.

A bodybuilder might program daily squatting to beef up their lower body in the off-season. A CrossFit athlete might squat daily to improve work capacity and lower body strength-endurance.

The daily squatting “block” can be used as a planned over-reaching strategy to accelerate progress toward your goal. To realize the benefits, daily squatting should be terminated early enough to allow for recovery and super-compensation to occur.

For strength-related pursuits, consider ending daily squatting two to four weeks prior to competition. (23) Performing a deload immediately after daily squatting will allow you to get the most out of this training block.

Use Appropriate Volume

“Squat every day” programs should include appropriate volume, relative to your training goal and training status. Massive training volumes are not needed to increase strength. Most individuals can increase their squat strength with two or three weekly hard sets in the six to 12 repetition range. (24)

To optimize strength gain, there will be incremental benefits for adding additional working sets. (5)(25) However, the dose-response relationship has an upper limit. For advanced lifters, this threshold may be approximately 10 to 12 weekly sets. (5)(26) This threshold is almost certainly lower for beginners and intermediate lifters, possibly as low as five to nine sets per week. (5)

Volume is directly tied to hypertrophy. The general recommendation for hypertrophy training is to hit a minimum of 10 weekly working sets per muscle group. (15)(27)

In summary, strength-focused trainees on a “squat daily” program will likely target seven to 12 weekly sets of squats, while lifters focusing on hypertrophy will target a minimum of 10 sets per week. The ultimate number of sets a trainee should use should be individualized based on training experience.

Keep in mind that these are total working sets and does not include warm-up sets. If you are a strong squatter working up to big numbers seven days per week, these recommendations will result in a lot of time at the squat rack. Bear in mind, weekly volume should not be a static target. Your daily squat program ought to be progressive just like any other training.

Considering the close relationship between hypertrophy and volume, it is most prudent to for lifters interested in gaining muscle to add sets throughout their training “block.” (15) Increasing set volume by 20% throughout a month-long squat program is a reasonable target. (27)

Finally, those squatting for substantially less than seven sets per week (i.e. the minimum number required to “squat every day”) should to gradually build their squat volume prior to beginning daily squatting.

Regulate Intensity

Squat every day programs should be intensity-controlled. You are (probably) not an elite athlete, so you probably shouldn’t max out every day like elite athletes can handle. Even if you don’t plan max out often or at all during your squat protocol, be cautious of combining high-intensity with high-frequency.

Just three weeks of 15 weekly singles at 90% and 95% 1RM was enough to stall the progress of intermediate trainees. (21) Ultimately, you can decrease the likelihood of unproductive training by limiting the number of sets performed above 90% 1RM. These sets are taxing and may not be as important for strength gain as you might assume.

For example, competitive weightlifters who completed over 91% of their repetitions at loads below 90% 1RM demonstrated greater increases in strength than weightlifters on a higher intensity, volume-matched protocol. (26)

Make no mistake, building strength is dependent on lifting heavier loads, at least occasionally. On the other hand, building muscle is more dependent on volume. (14)(15) (28) A wide variety of intensities stimulate hypertrophy training provided sets are taken close to failure. (27)(28)(29)

Any load greater than the very light 30RM can be effective for building muscle. (27)(28) Anyone who has taken a light weight, high-rep set close to failure knows how taxing and miserable it can be.

Therefore, a middle-of-road approach to loading your squats may still be most appealing. For most lifters with strength or hypertrophy goals, most sets should be performed in the 70-90% 1RM range with heavier sets programmed judiciously. You don’t need to “max out” often, but when you do, use it as an opportunity to re-calibrate your loads or percentages.

The ultimate number of heavy sets per week appropriate for your program is highly individual. It’s related to your training history (“how long have you been squatting heavy?”), other training stress (“are you also doing other strenuous workouts?”), and how much you’re able to recovery (“are you eating a diet with ample calories and nutrients while getting more than seven hours of quality sleep per night?”).

Start conservatively and plan to progress. Progress intensity by ensuring that you are putting more weight on the bar during your high intensity workouts. For ambitious lifters, the potential consequences of doing too much will always outweigh the potential cost of doing too little. If you under-load one session, you can always do more. If you over-load one session, your recovery and performance will take time to adjust.

Cut the Fluff

When squatting often, dial back elsewhere. Cutting back or eliminating other lower body training during the daily squat protocol is also advisable, especially leg exercises that are loaded axially (through the trunk and spine, such as deadlifts, lunges, and weighted step-ups).

Isolation work is fine for muscle groups sub-optimally stimulated by the squat, such as machine calf raises and hamstring curls.

Set an End Date

Daily squat programs should be time-limited. It was shown that well-trained powerlifters can thrive under a daily squat protocol for nearly six weeks, but it is not known how long even well-trained lifters can tolerate squatting every day.

Researchers explicitly warned against using their study as a model for novice and intermediate lifters. (2) Conservatively, intermediate and novice lifters should experiment daily squatting for just a few weeks and assess their individual tolerance and responses to the program before committing to relatively longer protocols.

Abandon or Modify the Plan if Necessary

Responses to this style of training are highly individual. Studies have shown large individual variation among responses to high-frequency training. (8)(9)(10) The take-home message? You might thrive on a high-frequency squat program, but there is a chance you might bomb.

Monitor progress during daily squatting with objective and subjective data. Objective data could be as simple as tracking your maximum effort or highest intensity sets (e.g. repetition maximum attempts) or the number of repetitions you perform with a typical weight.

Subjectively, you could track Session Rate of Perceived Exertion (Session RPE), which is a number from zero to ten used to rate your workout effort, “zero” means you were resting and “ten” is maximum exertion. (30)

Track trends in your performance and exertion. During the first week of daily squatting, your body is adapting to the new stimulus. You might see some significant drops in performance here. Outside of the first week or so, you should not be losing strength or unintentionally cutting reps for multiple days in a row.

Every session should not be a 10 of 10 Session RPE. If you notice these features, they could be a sign that high-frequency squatting, or the way you are programming high-frequency squatting, is not working for you. Course correct accordingly.

Final Thoughts

If you’ve made it this far, hopefully you have an idea of whether or not you should squat every day. Or, maybe you’ve just skipped to the last section looking for a verdict.

So, should you squat every day? Like any nuanced question, the answer is…it depends. You could boil it down to three key factors — individual preferences, appropriate program design, and individual responses.

There is typically no harm associated with high-frequency training. (4)(5)(6)(7)(8)(9)(10)(20)(21)  Meaning, if you like the idea of squatting every day, you should feel empowered to try it. Once you’ve committed to squatting every day, the next challenge is to determine the program specifics (e.g. volume, intensity, duration of training block, squat variations, etc.). Misjudge these variables, and you’re charting a course toward non-functional over-reaching.

Finally, your daily squatting program can simply be your own “experiment.” No randomized controlled training study will provide you with as much value as your own experiences.

All of these recommendations may provide guidance but, ultimately, it’s the help of a good coach, the latest research, and the lessons you learn from the iron that can help you keep squatting day in, day out.

References

1. Tan, B. (1999). Manipulating resistance training program variables to optimize maximum strength in men: a review. The Journal of Strength & Conditioning Research, 13(3), 289-304.
2. Zourdos, M. C., Dolan, C., Quiles, J. M., et al. (2016). Efficacy of daily one-repetition maximum training in well-trained powerlifters and weightlifters: a case series. Nutricion hospitalaria, 33(2), 437-443.
3. Perryman, M. (2013). Squat Every Day: Thoughts on Overtraining and Recovery in Strength Training. Myosynthesis Books.
4. Grgic, J., Schoenfeld, B. J., Davies, T. B., et al. (2018). Effect of resistance training frequency on gains in muscular strength: a systematic review and meta-analysis. Sports Medicine, 48(5), 1207-1220.
5. Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The effect of weekly set volume on strength gain: a meta-analysis. Sports Medicine, 47(12), 2585-2601.
6. Colquhoun, R. J., Gai, C. M., Aguilar, D., et al. (2018). Training volume, not frequency, indicative of maximal strength adaptations to resistance training. The Journal of Strength & Conditioning Research, 32(5), 1207-1213.
7. Hamarsland, H., Moen, H., Skaar, O. J., Jorang, P. W., et al. (2022). Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants. Frontiers in Physiology, 2374.
8. Franco, C. M., Carneiro, M. A., de Sousa, J. F., et al. (2021). Influence of high-and low-frequency resistance training on lean body mass and muscle strength gains in untrained men. The Journal of Strength & Conditioning Research, 35(8), 2089-2094.
9. Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. The Journal of Strength & Conditioning Research, 33, S130-S139.
10. Damas, F., Barcelos, C., Nóbrega, S. R., et al. (2019). Individual muscle hypertrophy and strength responses to high vs. low resistance training frequencies. The Journal of Strength & Conditioning Research, 33(4), 897-901.
11. MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., et al. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian Journal of applied physiology, 20(4), 480-486.
12. Dankel, S. J., Mattocks, K. T., Jessee, M. B., et al. (2017). Frequency: the overlooked resistance training variable for inducing muscle hypertrophy?. Sports Medicine, 47(5), 799-805.
13. Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286-1295.
14. Schoenfeld, B. J., Contreras, B., Krieger, J., et al. (2019). Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise, 51(1), 94.
15. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
16. Izquierdo, M., Ibañez, J., González-Badillo, J. J., et al. (2006). Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. Journal of Applied Physiology, 100(5), 1647-1656.
17. Helland, C., Midttun, M., Saeland, F., Haugvad, L., et al. (2020). A strength-oriented exercise session required more recovery time than a power-oriented exercise session with equal work. PeerJ, 8, e10044.
18. Mattocks, K. T., Buckner, S. L., Jessee, M. B., Dankel, S. J., et al. (2017). Practicing the test produces strength equivalent to higher volume training. Medicine and Science in Sports and Exercise, 49(9), 1945-1954.
19. Bell, L., Ruddock, A., Maden-Wilkinson, T., & Rogerson, D. (2020). Overreaching and overtraining in strength sports and resistance training: A scoping review. Journal of Sports Sciences, 38(16), 1897-1912.
20. Fry, A. C., Kraemer, W. J., van Borselen, F. E., et al. (1994). Performance decrements with high-intensity. Medicine and Science in Sports and Exercise, 26, 1165-1173.
21. Fry, A. C., Webber, J. M., Weiss, L. W., et al. (2000). Impaired performances with excessive high-intensity free-weight training. The Journal of Strength & Conditioning Research, 14(1), 54-61.
22. DeWeese, B. H., Hornsby, G., Stone, M., & Stone, M. H. (2015). The training process: Planning for strength–power training in track and field. Part 1: Theoretical aspects. Journal of Sport and Health Science, 4(4), 308-317.
23. Travis, S. K., Mujika, I., Gentles, J. A., et al. (2020). Tapering and peaking maximal strength for powerlifting performance: a review. Sports, 8(9), 125.
24. Androulakis-Korakakis, P., Fisher, J. P., & Steele, J. (2020). The minimum effective training dose required to increase 1RM strength in resistance-trained men: a systematic review and meta-analysis. Sports Medicine, 50(4), 751-765. 
25. Marshall, P. W., McEwen, M., & Robbins, D. W. (2011). Strength and neuromuscular adaptation following one, four, and eight sets of high intensity resistance exercise in trained males. European Journal of Applied Physiology, 111(12), 3007-3016.
26. González-Badillo, J. J., Gorostiaga, E. M., Arellano, R., & Izquierdo, M. (2005). Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. The Journal of Strength & Conditioning Research, 19(3), 689-697.
27. Schoenfeld, B., Fisher, J., Grgic, J., et al. (2021). Resistance training recommendations to maximize muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30
28. Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 9(2), 32.
29. Jenkins, N. D., Housh, T. J., Buckner, S. L., et al. (2016). Neuromuscular adaptations after 2 and 4 weeks of 80% versus 30% 1 repetition maximum resistance training to failure. Journal of strength and conditioning research, 30(8), 2174-2185.
30. Egan, A. D., Winchester, J. B., Foster, C., & McGuigan, M. R. (2006). Using session RPE to monitor different methods of resistance exercise. Journal of sports science & medicine, 5(2), 289.
31. Howatson, G., & Van Someren, K. A. (2008). The prevention and treatment of exercise-induced muscle damage. Sports Medicine, 38(6), 483-503.
32. Yoshida, R., Sato, S., Kasahara, K., et al. (2022). Greater effects by performing a small number of eccentric contractions daily than a larger number of them once a week. Scandinavian Journal of Medicine & Science in Sports. Published ahead of print. https://doi.org/10.1111/sms.14220.

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There are some crazy crash diets out there. You’ve got the cabbage diet, where people live (or try to live) off of cabbage soup for weeks at a time. You’ve got the gelatin diet of the 70s, where people would try to lose weight by eating only gelatin (it didn’t work and some people got really, really sick). There are dozens of variations of crash diets, and most of them are unsustainable, unhealthy, and ineffective. 

There’s one that’s a little different: the protein sparing modified fast. No less extreme but far more reasonable and effective than the others, the protein sparing modified fast, or PSMF, is an ultra high protein, low-carb, low-fat, low-calorie diet. It’s intended to accelerate fat loss and minimize muscle loss. It is not intended to be a long term way of eating, but rather a short term intervention that can springboard a person into greater sustained weight loss and healthy living. 

Why Do a Protein Sparing Modified Fast?

Because “weight loss” doesn’t tell you anything. Weight is a non-specific measurement of mass that’s comprised of fat, muscle, connective tissue, bone, and water. To “lose weight” can mean you’ve lost mostly muscle. It can mean you lost a bit of fat and lot of muscle, or a lot of fat and bit of muscle. It can mean reduced bone mineral density. It can mean your tendons and ligaments are losing strength. It can mean you just lost a bunch of water weight. But when the average person wants to “lose weight,” they want to lose body fat and keep their muscles.

The protein sparing modified fast “spares” protein (muscle) and accelerates fat loss. It aims (and mostly succeeds) at creating the kind of weight loss people are looking for.

How Do You Do a Protein Sparing Modified Fast?

Emphasize lean protein.

Lean protein is the basis of the protein sparing modified fast. In order to be “protein sparing” and accelerate the loss of fat and limit the amount of muscle ams you lose, the PSMF emphasizes high protein intakes. By increasing protein relative to calories, your diet provides the amino acids your body needs to convert to energy instead of your body taking those amino acids from your own muscle tissue.

Eat at least 1.5 grams of protein per kilogram of body weight. If you’re lifting weights (which you should be to get the most benefit out of the diet), up that to 2 grams protein per kilogram. I’d actually suggest going as high as 2.6 grams per kg, as a recent study showed that this level of protein intake during aggressive dieting minimized muscle loss.¹

The protective effect of including adequate amino acid intake when dieting is so profound that even infusing starvation patients—people who aren’t eating anything at all—with isolated amino acids can stave off the worst of muscle loss.²

Lean protein sources include:

• Lean cuts of beef and pork: top round, 95% lean ground beef, filet, loin
• Chicken and turkey breast
• Lean white fish: cod, haddock, halibut, tilapia, flounder, rockfish
• Shellfish: mussels, oysters, clams, shrimp, crab
• Egg whites
• Whey isolate protein powder
• Low/non-fat Greek yogurt

The best protein sources are whole foods: meat, fish, shellfish, yogurt. They contain more nutrients and are more satiating than isolated protein powders or egg whites. As such, the bulk of your protein sparing modified fast diet should be lean whole food protein. Powders can be used as adjuncts to an already good diet if you need a boost to get up to your desired protein intake.

Minimize fat.

For the purpose of this short term fat loss diet, you choose lean meats and avoid almost all added dietary fat. All the fat you’ll be consuming will come off your own body. This isn’t supposed to be a sustainable diet for life where flavor, nutrient-absorption, and long term health come into play. This is a rapid fat loss diet.

If you insist on it, use only as much fat as you need to cook—to keep things from sticking.

Minimize digestible carbs.

By minimizing digestible carbs (sugars and starches), you speed up the emptying of liver and muscle glycogen, lower insulin levels, and accelerate the loss of body fat. After glycogen is burned through, fat loss begins.

Stay under 30 grams of carbs a day, depending on calorie allowances.

Emphasize non-starchy vegetables.

For micronutrients, variety, and fiber, the PSMF promotes the consumption of large amounts of non-starchy vegetables. Things like asparagus, broccoli, cauliflower, lettuce, spinach, kale, peppers, onions, garlic, and all leafy greens. The catch is that you can’t add all that much extra fat to make it super-palatable. Veggies must be steamed, boiled, or cooked with minimal fat—no more than a half teaspoon or so to really get the full effects.

Keep calories low.

Clinical protein sparing modified fasts allow 800 calories a day. More casual PSMF-style fat loss diets done on your own can be higher calorie, but still very low. Whatever amount of calories you decide is right for you, hit your protein requirements and fill out the rest of the calories with carbs and fat.

Supplement smartly.

I’ve already mentioned whey protein, a great source of lean protein. But there are a few other things to consider taking.

• Electrolytes: sodium, potassium, magnesium become vastly more important on a low-calorie, low-carb diet. Salt your food liberally, as a PSMF will get boring very fast if you’re eating bland food.
• Omega-3s: if you aren’t eating mussels and oysters, which have adequate levels of omega-3s, you need to be taking fish oil, 3-4 grams per day.
• Multivitamin/mineral: a good multivitamin and mineral supplement is a good idea.
• Bone broth or collagen: the glycine in bone broth/collagen will balance out the methionine in all the lean protein you’re eating, and broth is a great way to add flavor and refinement to an otherwise boring diet.

Do glycogen depleting workouts.

You can speed up the effects of the protein sparing modified fast by doing high-rep circuit training that rapidly depletes glycogen.

Keep in mind that glycogen depletion is localized.³ The muscles you use are the ones that get depleted. Compound movements like squats and deadlifts are more efficient because they’ll deplete multiple muscle sites with the same movement.

Higher intensity elicits greater glycogen depletion. Walking doesn’t deplete much at all, while sprinting depletes a ton. Anytime you increase the intensity, you’re increasing the glycogen burn. Volume also matters. The trick is maintaining intensity over long durations or high volume.

Isn’t Rapid Weight Loss Unhealthy and Unsustainable?

“Slow and steady weight loss” is a myth in my opinion, a grand lie perpetuated on the masses. Rapid weight loss works better, works faster, and leads to greater lasting changes.

Contrary to popular belief, people who lose weight faster tend to keep it off.  The research indicates this as well.

• A 2000 review found that faster, greater initial weight loss improves long term weight loss maintenance, even when that weight is lost using extreme diets like the protein sparing modified fast.⁴
• A 2001 review found that using very low calorie diets to trigger rapid short term weight loss can be highly effective for long term weight maintenance, provided subjects follow up with a “weight-maintenance program” including physical activity, nutritional education, and behavioral therapy. In other words, it works if they make it a lifestyle change.⁵
• A 2004 review of the effect of “lack of realism” in weight loss goals on long term weight maintenance found that “higher dream weight loss goals” were linked to greater weight loss at 18 months. Aim big, get big results.⁶
• Among middle-aged obese women, those who lost weight the fastest were the most likely to keep it off after 18 months.⁷
• There was also a more recent paper where people who lost weight quickly were no more likely than people who lost it slowly to regain the weight in the long term. Members of the fast weight loss group were more likely to hit their short term weight loss goals (12.5% reduction in body weight) and stick with the program. Even though both groups had regained about 70% of the lost weight after three years, the net weight loss in the fast weight loss group was greater.⁸

What’s going on here?

You need to shock the hell out of yourself by the speed at which fat falls off. Only then can you “know” at a guttural level that you need to maintain a healthy lifestyle. This kind of rapid fat loss is what gets you hooked on the possibility that yes, you can actually lose weight. That yes, your obesity or overweight isn’t intractable. In my experience, people who don’t lose a decent amount of weight right away get discouraged, lose faith, and are more likely to give up.

The PSMF is simply one of the fastest ways to lose body fat.

Is the Protein Sparing Modified Fast Diet Safe?

Yes, it’s safe for just about everyone. Anyone can do a protein sparing modified fast for a week and come out okay. Check with your doctor if you have a medical condition, of course, and I would never recommend that kids, teens, or pregnant women (or those actively trying to become pregnant) do one, but everyone else? Go for it. A week is safe. A week is effective. A week will show you how fast you can lose fat.

But if you decide to stay on it for much longer, or even long term, watch for warning signs.

• Thinning hair
• Weak nails
• Trouble sleeping
• Low energy overall, not just in the gym
• Low thyroid function
• Menstrual changes, or even loss of menstruation
• Not recovering from workouts, injuries, or wounds
• Negative mood changes

These all indicate a worsening of your metabolic rate. You’re becoming less virile, less fertile, and less robust in general. Your diet is no longer improving your health. It’s worsening it. It’s time to start eating more food, more fat, and more carbs.

Also, as women tend to be more sensitive to low calorie diets and things like extended fasts, I’d recommend that any women doing a PSMF pay close attention to these symptoms and signs.

Besides, the PSMF isn’t supposed to be a long-term diet. It’s supposed to be a shock to the system. The trick is losing weight rapidly by adopting a healthy way of eating and living. One that you can stick with.

If you have any other questions about the protein sparing modified fast, let me know down below in the comment section, or ask about it on social media and I’ll try to get back to you.

The post What is the Protein Sparing Modified Fast Diet? appeared first on Mark’s Daily Apple.

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Maxime Boudreault is the champion of the 2022 Canada’s Strongest Man (CSM) contest. It’s the strongman’s first-ever CSM title. This year’s strength competition took place on August 25-27 in Sainte-Anne-de-Beaupré, Canada.

Joining Boudreault on the podium were 2021 champion Gabriel Rhéaume and Wesley Derwinsky in second and third place, respectively. Rhéaume took second place by just a one-point margin over Derwinsky. Meanwhile, after a second-place result in 2021, Derwinsky remained on the podium for a second straight year. 

Here are the final standings from this year’s Canada’s Strongest Man:

2022 Canada’s Strongest Man Final Standings

1. Maxime Boudreault — 93 points
2. Gabriel Rhéaume — 81 points
3. Wesley Derwinsky — 80 points
4. Sean Hayes — 69 points
5. Frédérick Rhéaume — 69 points
6. Joey Lavallée — 68.5 points
7. Simon Pratte — 65 points
8. James Jeffers — 58.5 points
9. Kelly Branton — 51 points
10. Tyler Sigurdson — 43 points
11. Ben Court — 34 points
12. Keven Malenfant-Caron — 33 points

 

 

 

 

 

 

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A post shared by Maxime Boudreault (@max.boudreault23)

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Here’s a quick event-by-event breakdown of every segment from the 2022 Canada’s Strongest Man:

Event One — Squat Lift

The Squat Lift opening event tasked the athletes to perform a squat for as many reps as possible with a 311-kilogram (685.5-pound) implement. Kelly Branton placed himself ahead of the rest of the field with 11 successful reps and notched the event victory. 

1. Kelly Branton — 11 reps
2. Simon Pratte — 10 reps
3. Wesley Derwinsky — Eight reps
4. Joey Lavallée — Seven reps
5. Maxime Boudreault — Six reps
6. Frédérick Rhéaume — Six reps
7. Keven Malenfant-Caron — Six reps
8. Gabriel Rhéaume — Three reps
9. Ben Court — Three reps
10. Sean Hayes — Zero reps
11. James Jeffers — Zero reps
12. Tyler Sigurdson — Zero reps

Event Two — Dumbbell Medley

The dumbbells in this medley for time had a weight range of 78 to 124 kilograms (172 to 273.5 pounds). None of the competitors successfully lifted all five dumbbells within the 90-second time limit, but strong performances from Simon Pratte and Boudreault gave them a tie for first place. 

1. Simon Pratte — Four in 29 seconds
2. Maxime Boudreault — Four in 29 seconds
3. Joey Lavallée — Four in 47 seconds
4. Gabriel Rhéaume — Three in 20 seconds
5. Frédérick Rhéaume — Three in 27 seconds
6. Wesley Derwinsky — Three in 32 seconds
7. James Jeffers — Two in 14 seconds
8. Sean Hayes — Two in 16 seconds
9. Keven Malenfant-Caron — Two in 17 seconds
10. Ben Court — Two in 28 seconds
11. Kelly Branton — Two in 42 seconds
12. Tyler Sigurdson — One in seven seconds

 

 

 

 

 

 

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A post shared by Gabriel Rhéaume (@gabriel_rheaume)

[Related: The Best Sled Workouts for Muscle, Strength, Fat Loss, and Recovery]

Event Three — Atlas Stones

The traditional Atlas Stones came a little earlier during the 2022 CSM in a change-up from the usual strongman format, where the stones are often the final event of a contest. The five stones ranged from 141 to 191 kilograms (311 to 421 pounds). Boudreault made easy work of the stones as the only competitor to lift all five for the event win. 

1. Maxime Boudreault — Five in 26 seconds
2. Gabriel Rhéaume — Four in 24 seconds
3. James Jeffers — Four in 25 seconds
4. Sean Hayes — Four in 32.24 seconds
5. Tyler Sigurdson — Four in 32.94 seconds
6. Joey Lavallée — Four in 35 seconds
7. Frédérick Rhéaume — Four in 35 seconds
8. Simon Pratte — Three in 27 seconds
9. Keven Malenfant-Caron — Three in 39 seconds
10. Wesley Derwinsky — Three in 41 seconds
11. Kelly Branton — One in 10 seconds
12. Ben Court — No successful lifts

Event Four — Max Deadlift

The Max Deadlift is another staple and self-explanatory event in strongman. Whoever could deadlift the most weight for one rep would be the victor. There was a four-way tie at the top with no definitive winner. 

1. Wesley Derwinsky — 379 kilograms (835.5 pounds)
2. Sean Hayes — 379 kilograms (835.5 pounds)
3. Frédérick Rhéaume — 379 kilograms (835.5 pounds)
4. Kelly Branton — 379 kilograms (835.5 pounds)
5. James Jeffers — 365 kilograms (804.7 pounds)
6. Gabriel Rhéaume — 365 kilograms (804.7 pounds)
7. Ben Court — 365 kilograms (804.7 pounds)
8. Keven Malenfant-Caron — 365 kilograms (804.7 pounds)
9. Maxime Boudreault — 340 kilograms (749.6 pounds)
10. Tyler Sigurdson — 340 kilograms (749.6 pounds)
11. Joey Lavallée — 340 kilograms (749.6 pounds)
12. Simon Pratte — No attempt

 

 

 

 

 

 

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A post shared by Wes Derwinsky (@strongman_moose)

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Event Five — Log Lift

The Log Lift of this contest progressed to whoever could press the most weight overhead in one rep. Boudreault won another event as the only athlete to successfully press 188 kilograms (414.5 pounds).

1. Maxime Boudreault — 188 kilograms (414.5 pounds)
2. Wesley Derwinsky — 181 kilograms (399 pounds)
3. Gabriel Rhéaume — 181 kilograms (399 pounds)
4. Sean Hayes — 170 kilograms (374.8 pounds)
5. Frédérick Rhéaume — 170 kilograms (374.8 pounds)
6. Joey Lavallée — 170 kilograms (374.8 pounds)
7. Kelly Branton — 170 kilograms (374.8 pounds)
8. Simon Pratte — 159 kilograms (350.5 pounds)
9. Keven Malenfant-Caron — 159 kilograms (350.5 pounds)
10. James Jeffers — No attempt
11. Tyler Sigurdson — No attempt
12. Ben Court — Withdrew

 

 

 

 

 

 

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A post shared by Cerberus Strength Canada (@cerberus_strength_canada)

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Event Seven — Back Lift

In the Back Lift, the athletes had to position themselves under an implement with their back essentially parallel to the ground and the load supported above their hips. They then lift the implement from said position. Tyler Sigurdson was the winner with a staggering weight more than 43 kilograms (94.8 pounds) heavier than the next best competitor.

1. Tyler Sigurdson — 1,123 kilograms (2,475.8 pounds)
2. Maxime Boudreault — 1,080 kilograms (2,381 pounds)
3. Sean Hayes — 1,080 kilograms (2,381 pounds)
4. Ben Court — 1,080 kilograms (2,381 pounds)
5. Gabriel Rhéaume — 1,037 kilograms (2,286.2 pounds)
6. Simon Pratte — 1,037 kilograms (2,286 pounds)
7. Wesley Derwinsky — No lift
8. Frédérick Rhéaume — No lift
9. Joey Lavallée — No lift
10. James Jeffers — No lift
11. Kelly Branton — No lift
12. Keven Malenfant-Caron — No lift

 

 

 

 

 

 

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A post shared by Tyler Sigurdson (@chudlife)

[Related: How to Do the Zercher Squat for Lower Body Size and Power]

Event Eight — Bag Over Bar

The eight bags in the Bag Over Bar final event ranged from 20 to 32 kilograms (44 to 70.5 pounds). The bar the athletes had to toss the bags over was 4.57 meters (15 feet), and they had 75 seconds to finish. Derwinsky edged out Boudreault for first, but both were the only to toss all eight bags successfully.

1. Wesley Derwinsky — Eight bags in 23 seconds
2. Maxime Boudreault — Eight bags in 33.79 seconds
3. James Jeffers — Six bags in 17.62 seconds
4. Frédérick Rhéaume — Five bags in 18.52 seconds
5. Simon Pratte —Five bags in 31.85 seconds
6. Kelly Branton — Five bags in 37 seconds
7. Joey Lavallée — Five bags in 46.22 seconds
8. Gabriel Rhéaume — Four bags in 21.26 seconds
9. Tyler Sigurdson — Four bags in 34.92 seconds
10. Sean Hayes — Three bags in 9.53 seconds
11. Ben Court — Two bags in 15.43 seconds
12. Keven Malenfant-Caron — One bag in eight seconds

 

 

 

 

 

 

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A post shared by Maxime Boudreault (@max.boudreault23)

Boudreault’s win at the 2022 CSM book-ends a solid spring and summer of results in 2022. The 31-year-old has finished in the top five at four straight contests. A first-time victory in his native Canada is likely the most satisfying for the top-tier competitor. 

Featured image: @max.boudreault23 on Instagram

The post 2022 Canada’s Strongest Man Results — Maxime Boudreault Conquers All appeared first on Breaking Muscle.

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Time and time again, Heather Connor shows why she’s regarded as one of the world’s strongest powerlifters. In advance of her next competition across the pond, the elite 47-kilogram lifter recently showed off her tremendous leg strength. 

On August 29, 2022, Connor shared an Instagram clip of herself completing a 152.5-kilogram (336-pound) raw back squat during a training session. The feat is a personal record (PR) for Connor, and it also eclipses her all-time competition best by 9.4 kilograms (20.8 pounds). Connor previously notched her competition best back squat of 143 kilograms (315.2 pounds) at the 2022 USA Powerlifting (USAPL) Raw Nationals. 

Connor wore a lifting belt, wrist wraps, and knee sleeves while achieving her new squat PR. 

 

 

 

 

 

 

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A post shared by Heather Connor (@heather.e.connor)

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Connor’s strides with her squat are a part of her overall preparation for the upcoming 2022 Fédération Française de Force (FFForce) Girl Power in France. The competition will take place on October 15, while its precise location is still unclear at the time of this writing. The contest will mark Connor’s debut in a sanctioned French lifting setting.

The athlete has competed on an international lifting platform before. Connor is a two-time International Powerlifting Federation (IPF) World Champion in the 47-kilogram weight class (2018-2019). Her most recent appearance at the IPF Worlds earlier this summer saw the American athlete score a new deadlift IPF World Record of 185 kilograms (407.8 pounds). That staggering pull helped Connor to an eventual second-place finish behind the victor, Tiffany Chapon. 

Here’s an overview of Connor’s all-time raw competition bests:

Heather Connor (47KG) | All-Time Raw Competition Bests

• Squat (Raw) — 143 kilograms (315.2 pounds)
• Bench Press (Raw) — 75 kilograms (165.3 pounds)
• Deadlift (Raw) — 192.5 kilograms (424.4 pounds) | American Record 
• Total (Raw) — 410 kilograms (903.9 pounds) 

 

 

 

 

 

 

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A post shared by Heather Connor (@heather.e.connor)

[Related: How to Do the Kettlebell Swing for Explosive Power, Strength, and Conditioning]

At the time of this article’s publication, Chapon has not made a public allusion to competing in the 2022 FFForce Girl Power against Connor. After falling short to Chapon at the 2022 IPF Worlds in South Africa, Connor seemed disappointed at her performance while giving credit to her peer.  

“Not my best, certainly not my worst, but today is what I had in me,” Connor wrote in a reflective June 6 Instagram post. “The stronger lifter [Chapon] won today, and I’m perfectly okay with that.”

A win at the Girl Power contest, regardless of whether Chapon participates, would undoubtedly be a quality way for Connor to bounce back from her finish in South Africa. In the event there is a confirmation, Connor and Chapon could start making for a fascinating, back-and-forth rivalry in the 47-kilogram weight class in the coming years. 

Featured image: @heather.e.connor on Instagram

The post Powerlifter Heather Connor Captures a Squat PR By Over 20 Pounds appeared first on Breaking Muscle.

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Sherine Marcelle is one of the greatest powerlifters of all time, but she won’t be competing through the rest of 2022. Instead, per a June 6 post on her Instagram, the 90-kilogram athlete is taking time away from sanctioned lifting platforms to perfect her craft. With every new eye-opening feat on her social media, it seems the athlete’s training recalibration is going swimmingly. 

On August 28, 2022, Marcelle shared an Instagram video of herself squatting 257.6 kilograms (568 pounds) raw for two reps while wearing a lifting belt and knee sleeves. The demonstration of leg strength is a new personal record (PR) for Marcelle and unofficially exceeds Amanda Lawrence’s Raw World Record in the 90-kilogram division by four pounds, set at the 2020 USA Powerlifting (USAPL) Gainsgiving Open.

 

 

 

 

 

 

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A post shared by Sherine (@sincerelysherine)

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

According to the caption of Marcelle’s Instagram post, she originally intended only to do one rep of the heavy squat. However, because she “wasn’t a fan of the first rep,” the athlete decided to do another where she took the squat lower to challenge herself.

Super grateful for all of my peers today for being there for me more than I was for myself. This chapter is the one; this chapter defines me as an athlete and where I’m headed.

The look of apparent determination on Marcelle’s face as she weighs whether to do another rep might say it all about this strength achievement. 

Full Steam Ahead

Even while she takes a break from formal competition, Marcelle does not seem to be slowing her ambitions down. The powerlifter has been steadily pushing herself in the gym with some rapid progress of late. 

In late August, in a precursor to her latest leg power achievement, Marcelle captured a (249.9-kilogram) 551-pound squat for two reps. Just a couple of days before that, Marcelle completed a 229-kilogram (505-pound) deadlift PR without wearing a lifting belt. And in early June, the athlete notched a 297 kilogram (655-pound) squat with wraps — 6.8 kilograms (15 pounds) more than Crystal Tate’s current World Record. 

Here’s an overview of Marcelle’s all-time raw competition bests:

Sherine Marcelle (90KG) | All-Time Raw Competition Bests

• Squat — 245 kilograms (540.1 pounds)
• Bench Press —127.5 kilograms (281.1 pounds)
• Deadlift — 227.5 kilograms (501.5 pounds) | Third-Heaviest Squat All-Time (90KG)
• Total — 592.5 kilograms (1,306.2 pounds)

 

 

 

 

 

 

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A post shared by Sherine (@sincerelysherine)

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Whenever Marcelle does return to formal competition, it’s clear she’s preparing to put her best-loaded barbell forward. If the year 2022 might be about stepping back with intent for Marcelle, then the year 2023 could resent a flourish that makes the patience pay off. 

Featured image: @sincerelysherine on Instagram

The post Powerlifter Sherine Marcelle (90KG) Squats 4 Pounds Over the World Record, Twice, in Training appeared first on Breaking Muscle.

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On August 28, 2022, powerlifter Julia Mills set the All-Time UK Record for Women at 612.5 kilograms (1,350.3 pounds) in the Raw With Wraps division. Mills achieved this record at the 2022 Irish Pro Invitational, where she took home the overall win for the women. The contest took place at the Southside Barbell Gym in Limerick, Ireland. 

At the time of this writing, Mills’ competitive body weight was unclear. Based on her weight from her most recent contest at the British Powerlifting Union (BPU) British Powerlifting Championships in early July, Mills may have competed in the 82.5-kilogram weight class. 

Here’s a rundown of Mills’ top stats from the Irish Pro Invitational:

Julia Mills | 2022 Irish Pro Invitational

• Squat — 240 kilograms (529.1 pounds)
• Bench Press — 145 kilograms (319.7 pounds)
• Deadlift — 227.5 kilograms (501.5 pounds)
• Total — 612.5 kilograms (1,350.3 pounds) — All-Time UK Women’s Record

 

 

 

 

 

 

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A post shared by Julia Mills (@juliamillsstrengthcoach)

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

In the caption of Mills’ Instagram post, where she shares her performance, Mills expressed gratitude toward Shane Brodie — the organizer of the Irish Pro Invitational — workers who helped during the event, her other peers, and noted a special point about equality between the men’s and women’s athletes. 

“Brilliant atmosphere huge thanks to [Shane Brodie] for running such a fabulous event,” Mills wrote. “A huge step forward for women’s strength sports that the women’s prize money equaled the male prize. Just amazing to see.”

Note: At the time of this article’s publication, it is unclear what the prize money was for the 2022 Irish Pro Invitational. 

Mills at a Glance

Mills has been powerlifting competitively since her November 2018 debut during the BPU North East Qualifiers. According to Open Powerlifting, the athlete has never lost a powerlifting competition and has now won 10 straight contests. 

Here’s an overview of Mills’ entire powerlifting career to date:

Julia Mills | Complete Powerlifting Career Results

• 2018 BPU North East Qualifiers (Wraps) — First place
• 2019 BPU British Championship at BodyPower (Wraps) — First place
• 2019 BPU NorthEast Qualifier (Wraps) — First place
• 2019 World Powerlifter Congress (WPC) World Championships (Wraps) — First place
• 2020 Global Powerlifting Committee (GPC) Great Britain Tattooed and Strong (Raw) — First place
• 2020 GPC European Championships (Wraps) — First place
• 2021 BPU British Championships (Wraps) — First place
• 2022 GPC-Great Britain Tattooed and Strong (Raw) — First place
• 2022 BPU British Powerlifting Championships (Multi) — First place
• 2022 Irish Pro Invitational (Raw w/wraps) — First place

 

 

 

 

 

 

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A post shared by Julia Mills (@juliamillsstrengthcoach)

[Related: The Best Sled Workouts for Muscle, Strength, Fat Loss, and Recovery]

What’s Next

Per her social media, the next item on Mills’ competitive agenda is the 2022 Official Strongman Games. She received her invitation after successfully making it through the online qualifiers. That contest will occur on November 11-13 in Daytona Beach, FL. It will be Mills’ third strongwoman appearance after participating in the 2021 UK’s Strongest Woman and the 2019 Master’s World’s Strongest Woman, according to Strongman Archives. 

From an Axle Press to a Circus Dumbbell, Mills can expect a challenging set of events in Daytona Beach. However, if she can start to transfer some of her powerlifter success to strongwoman, Mills might soon become one of the more versatile and accomplished women’s strength sports athletes. 

Featured image: @juliamillsstrengthcoach on Instagram

The post Powerlifter Julia Mills Scores Total Over 1,350 Pounds, Breaks UK Women’s Record appeared first on Breaking Muscle.

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If you think about it, many of our everyday movements require us to balance on one leg. When you break into a light jog to catch a bus or catch up to your colleague in the hallway, there’s a brief period in each step when you’re balancing on one leg. When you climb stairs, you push up with one leg at a time. The last time you jumped over a puddle or off a curb, you landed on one foot.

For athletes—by which I mean anyone who participates in any sport or physical endeavor, novice to elite—the need for impeccable balance is even greater. Runners obviously spend a lot of time on one foot, but so do hikers, dancers, and aerobics buffs. Sports like basketball, tennis, Ultimate Frisbee, flag football, squash, and soccer add an extra degree of difficulty by introducing lateral movements where you move in one direction, land on one foot, and then juke in another direction.

Being bipedal creatures, you’d think balance would come naturally to us. And it surely did for our ancestors who moved every day, climbing over rocks and walking on uneven terrain, running and sprinting as needed. Sometimes they stumbled and succumbed to fall-related injuries surely, but honed their balance every day doing the simple acts of living.

We modern humans aren’t tripping over ourselves all day, but we certainly don’t push ourselves in the ways our ancestors did. Chairs, cars, and paved sidewalks have made us soft. Even super fit athletes often struggle with the type of single-leg balance and stability exercises we’re presenting today.

Just like we need to lift weights to develop the strength that our ancestors would have developed naturally, we need to intentionally cultivate excellent balance. That’s what the exercises below, presented by my pal and collaborator Brad Kearns, are for.

6 Functional Balance Exercises (Medium-to-Advanced Difficulty)

Before attempting these exercises, you should feel comfortable balancing on one leg while standing still. Folks still working on building that solid foundation must start with beginner balance exercises first and work your way up to these more advanced movements.

That said, don’t be afraid to challenge yourself! You might be surprised at how wobbly you are the first time you attempt these exercises. Stick with it. If you’re serious about working on your balance, do the following exercises a few times a week.

Before launching into the specifics, here are some guidelines that will make these exercises safer and more effective:

1. Keep your core engaged throughout the exercise.
2. When you bend your knees (lunging, for example), keep the knees tracking over your foot. Do not allow them to cave inward or flare outward.
3. Land softly when you jump.
4. When you first start out, have a wall or pole nearby that you can grab for support, but don’t hang onto it. Use a light touch if you need it.
5. Do these exercises barefoot or wearing the most minimal shoes possible. Remember, balance starts in the feet.

You can do all six of the exercises below as one dedicated balance workout. Do one or two sets of each exercise as described. Or like Brad, incorporate a couple of them into your morning routine or as part of a microworkout.

Low lunge with torso touch

This is similar to a walking lunge with which you’re probably familiar. The difference here is that with each forward lunge, you’re going to bring your torso toward your front thigh. Focus on form over speed. Make your movements deliberate as you lunge forward with the front knee tracking over toes, hinge forward at the hips without rounding your back, and then push up powerfully to take the next step while keeping the glutes and core engaged.

Take 10 to 15 steps in one direction, then turn around and return to the starting point.

One-legged step ups

Place your left foot on a bench, step, or box. Engage your glutes and push through your left foot to stand up on the bench. Bring your right foot to meet the left. Make sure your body rises straight up in the air rather than throwing your body forward and back to harness momentum.

Do 12 to 15 on the left foot, then switch and do the same number on the right.

For a more advanced variation, drive the left knee up to hip height while raising your arms in the air with each step up.

Elevated leg soft jumping

Place one foot on a bench, step, or box behind you. You can dorsiflex the back foot so the toes anchor to the bench, or point the toes so the top of the foot rests on the bench. Hop on the standing leg, keeping a microbend in the knee. These hops should be small, with the foot barely leaving the ground. Mix up the speed from one workout to the next to play around with different stimuli.

Do 10 to 15 on the first leg, , then switch and do the same number on the second side.

Side to side jumps

Jump laterally from one foot to the other. The knee will want to cave in as you land, so pay careful attention to keeping the knee tracking over the foot.

One set is 10 to 20 jumps.

Bulgarian split squat

Place one foot on a bench, step, or box behind you. Nearly all your weight is in the standing leg. Squat down, then stand up and finish with full extension of the hips, snapping your hips forward.

This is a hard one, so 8 reps per leg will suffice. If you want to make it even more challenging, hold a weight in one or both hands or a kettlebell at chest height.

Drinking bird

Stand on your left leg, keeping the knee soft. Hinge forward at the hips and lower your torso toward the ground while your right leg raises straight behind you. Imagine your head, torso, and right leg all being connected in a straight line and moving as a single unit. Reach forward toward the ground with your right hand for balance. Contract your left glutes and hamstrings to reverse the motion and return to standing. Tap your right foot to the ground if needed, but strive to keep it elevated throughout the entire movement.

Tip: Make sure the head stays fixed on the neck so that your gaze should travel up and down with the upper body. When you’re standing, you’re looking straight ahead, and when you’re bent over, you’re looking at the ground. Aim for 15 to 20 reps per side.

For a complete demonstration of all these moves, plus more helpful tips from Brad, check out the YouTube video:

The post 6 Functional Exercises to Improve Balance and Stability appeared first on Mark’s Daily Apple.

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The respective winners of the 2022 England’s Strongest Man and Woman are strongman Paul Smith and strongwoman Lucy Underdown.

Smith successfully captured the victory in the strength competition by overcoming Andrew Flynn by a single point. Meanwhile, in line with recent achievements from training, Underdown won all five events in a dominant performance to notch the second win of her career. The Ultimate Strongman organizing body facilitated this year’s contest, which took place on August 28, 2022, in Warrington, England.

 

 

 

 

 

 

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A post shared by Julian Howard (@worldsstrongestfan)

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Here’s a rundown of the standings for the Men’s portion of the contest:

2022 England’s Strongest Man Rankings

1. Paul Smith — 51 points
2. Andrew Flynn — 50 points
3. Lewis Packham — 46 points
4. Daniel Cave — 40 points
5. Ellis Vine — 35 points
6. Joe Oliver — 29.5 points
7. Mason Fessey — 28 points
8. Josh Norton — 28 points
9. Dean Evans — 25 points
10. Dan Hewson — 23 points
11. Joe Bromiley — 19 points
12. John Ford — 6.5 points

Here’s a rundown of the standings for the Women’s portion of the contest:

2022 England’s Strongest Woman Rankings

1. Lucy Underdown — 40 points
2. Katie Smith — 27 points
3. Shannon Clifford — 24 points
4. Becca Worgan — 23.5 points
5. Chloe Brennan — 22 points
6. Naomi Hadley — 20 points
7. Nadine Guy — 11.5 points
8. Andrea Seed — 5 points

 

 

 

 

 

 

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A post shared by Julian Howard (@worldsstrongestfan)

[Related: Back Squat vs. Front Squat: Which, When, and Why]

Men’s Recap

Here’s an overview of how the Men’s competitors fared in each event during their contest portion.

Event One — Farmer’s Walk 

The first event for the Men was a Farmer’s Walk for time with implements of 150 kilograms (330.7 pounds). None of the competitors made it the entire distance. Andrew Flynn had the farthest carry of 27.82 meters, giving him the event victory.  

1. Andrew Flynn — 27.82 meters
2. Paul Smith — 21.22 meters
3. Ellis Vine — 18.25 meters
4. Lewis Packham — 7.53 meters
5. Josh Norton — 7.48 meters
6. Daniel Cave — 7 meters
7. Joe Bromiley — 6.78 meters
8. Dean Evans — 2.29 meters
9. Joe Oliver — 1.35 meters
10. John Ford — Zero meters
11. Mason Fessey — Zero meters
12. Dan Hewson — Zero meters

Event Two — Block Press

During the second event, the athletes had the task of completing a Block Press with four separate implements. The fastest time would win out in a situation with a tie. After a second-place result to start, Smith took the overall lead by completing his presses nearly five seconds ahead of the next best competitor. 

1. Paul Smith — Four in 52.96 seconds
2. Lewis Packham — Four in 57.95 seconds
3. Mason Fessey — Four in 64.58 seconds
4. Andrew Flynn — Three in 48.63 seconds
5. Josh Norton — Three in 53.13 seconds
6. Joe Oliver — Three in 66.64 seconds
7. Dan Hewson — Two in 23.96 seconds
8. Daniel Cave — Two in 28.55 seconds
9. Ellis Vine — Two in 35.34 seconds
10. Dean Evans — One in 12.06 seconds
11. Joe Bromiley — None completed
12. John Ford — None completed

 

 

 

 

 

 

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A post shared by Paul Smith (@paul_smith_94)

[Related: How to Do the Kettlebell Swing for Explosive Power, Strength, and Conditioning]

Event Three — Tire Flip

The third event of the contest gave the Men’s athletes the task of flipping a massive tire for 30 meters in 75 seconds. Daniel Cave was just one of two competitors to finish and beat Joe Oliver by fractions of a second for the event win. 

1. Daniel Cave — 74.23 seconds
2. Joe Oliver — 74.95 seconds
3. Paul Smith — 18 meters
4. Andrew Flynn — 18 meters
5. Lewis Packham — 18 meters
6. Mason Fessey — 14 meters
7. Ellis Vine — 12 meters
8. Josh Norton — 12 meters
9. Dan Hewson — 12 meters
10. Dean Evans — Four meters
11. Joe Bromiley — Two meters
12. John Ford — Two meters

Event Four — Max Deadlift

The winner of this event was straightforward. Whoever could deadlift the most weight with one rep would get the victory. Dean Evans won by being the only athlete to pull at least 400 kilograms (881.8 pounds). 

1. Dean Evans — 400 kilograms (881.8 pounds)
2. Daniel Cave — 380 kilograms (837.7 pounds)
3. Dan Hewson — 360 kilograms (793.6 pounds)
4. Paul Smith — 360 kilograms (793.6 pounds)
5. Andrew Flynn — 360 kilograms (793.6 pounds)
6. Lewis Packham — 360 kilograms (793.6 pounds)
7. Ellis Vine — 360 kilograms (793.6 pounds)
8. Mason Fessey — 340 kilograms (749.6 pounds)
9. John Ford — 340 kilograms (749.6 pounds)
10. Josh Norton — 340 kilograms (749.6 pounds)
11. Joe Oliver — 320 kilograms (705.5 pounds)
12. Joe Bromiley — 320 kilograms (705.5 pounds)

Event Five — Atlas Stones

In strongman tradition, the Atlas Stones closed the competition. At the time of this article’s publication, it is unclear how the below results were tabulated. Breaking Muscle will update with all relevant information at the soonest notice. 

1. Andrew Flynn — 12 points
2. Paul Smith — 11 points
3. Joe Bromiley — 10 points
4. Lewis Packham — Nine points
5. Ellis Vine — Eight points
6. Daniel Cave — Five points
7. Joe Oliver — Six points
8. Mason Fessey — Seven points
9. Josh Norton — Three points
10. Dean Evans — Two points
11. Dan Hewson — Four points
12. John Ford — One point

 

 

 

 

 

 

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A post shared by Ultimate Strongman (@officialultimatestrongman)

[Related: How to Do the Standing Calf Raise for Complete Leg Development]

Women’s Recap

Here’s an overview of how the Women’s competitors fared in each event during their contest portion.

Event One — Anvil Walk

The Women’s first event was a 25-meter walk with a 50-kilogram (110.2 pounds) anvil. Underdown took charge with the event win and a walk under seven seconds. 

1. Lucy Underdown — 6.63 seconds
2. Shannon Clifford — 7.5 seconds
3. Katie Smith — 10.41 seconds
4. Naomi Hadley — 10.41 seconds
5. Becca Worgan — 10.44 seconds
6. Nadine Guy — 22.71 seconds
7. Chloe Brennan — 42.03 seconds
8. Andrea Seed — 67.9 seconds

Event Two — Max Deadlift

Underdown holds the All-Time Strongwoman World Record deadlift and showed that skill during this event. In an eventual victory, Underdown’s top pull was 10 kilograms (22 pounds) more than the next best athlete. 

1. Lucy Underdown — 240 kilograms (529.1 pounds)
2. Katie Smith — 230 kilograms (507 pounds)
3. Naomi Hadley — 230 kilograms (507 pounds)
4. Shannon Clifford — 220 kilograms (485 pounds)
5. Chloe Brennan — 200 kilograms (440.9 pounds)
6. Nadine Guy — 200 kilograms (440.9 pounds)
7. Andrea Seed — 180 kilograms (396.8 pounds)
8. Becca Worgan — No successful attempt

 

 

 

 

 

 

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A post shared by Lucy Underdown (@lucyunders_strongwoman)

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Event Three — Bag Toss Medley

The bags from the Bag Toss Medley ranged from 10 to 18 kilograms (22 to 39.6 pounds). The fastest finisher was the winner, which was once again Underdown (five in 19.62 seconds). 

1. Lucy Underdown — Five in 19.62 seconds
2. Becca Worgan — Four in 33.72 seconds
3. Shannon Clifford — Four in 41.08 seconds
4. Chloe Brennan — Three in 12.73 seconds
5. Naomi Hadley — Three in 20.21 seconds
6. Katie Smith — Three in 33.51 seconds
7. Nadine Guy — Two in 20.62 seconds
8. Andrea Seed — One in 27.39 seconds

Event Four — Circus Dumbell Press

Note: The full results for the Women’s Circus Dumbbell Press are unclear at this time. Breaking Muscle will update this article as soon as all information is ready. At the time of this writing, all that is clear is Underdown made it four of four event wins. 

Event Five — Atlas Stones

The famous Atlas Stones made an appearance as the closing event for the Women. The fifth and last stone weighed 130 kilograms (286.6 pounds). Underdown capped a perfect performance with a fifth event win by lifting all five of her stones in just over 30 seconds. 

1. Lucy Underdown — Five in 30.07 seconds
2. Katie Smith — Five in 35.49 seconds
3. Becca Worgan — Four in 36.97 seconds
4. Chloe Brennan — Four in 45.85 seconds
5. Naomi Hadley — Four in 51.87 seconds
6. Nadine Guy — Three in 19.97 seconds
7. Shannon Clifford — Three in 23.34 seconds
8. Andrea Seed — Two in 33.85 seconds

 

 

 

 

 

 

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A post shared by Ultimate Strongman (@officialultimatestrongman)

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

According to Strongman Archives, this competition win is the second for Smith over the last few months. The strongman from the United Kingdom won the 2022 UK’s Strongest Man in early June. As for Underdown, after starting her career with a few records but no victories, the strongwoman has now won two straight contests. In addition to her win in Warrington, Underdown also won the 2022 Britain’s Strongest Woman in mid-August. 

The careers of both athletes continue to evolve at a promising pace. 

Featured image: @worldsstrongestfan on Instagram

The post 2022 England’s Strongest Man and Woman Results — Lucy Underdown and Paul Smith Take Charge appeared first on Breaking Muscle.

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Salmon burgers are the perfect dinner time meal. Not only are they nutritious, but when made on the stovetop are a quick meal to enjoy with the entire family. Plus, salmon includes vitamin D3, B-vitamins, magnesium, iron, and selenium. You can’t beat that. Our recipe also calls for a low-carb bun, but you can always switch it out for lettuce or collard greens. Our patties are so delicious and packed with flavor that we wouldn’t blame you if you even omitted the wrapping all together to eat the burger and and slaw on their own!

How to make salmon burgers

For this recipe we’re using wild-caught salmon filets, which include healthy omega-3 fats and far fewer toxins than farmed salmon. In order to prep the salmon you’ll want to cut the skin of the salmon away from the flesh. Then finely mince the salmon filet with a knife or by pulsing the salmon in a food processor. If you are using the food processor, cut the filet into large chunks, then pulse until a mince forms. Be sure not to over-process! The salmon should look similar to the below photo.

Next, place the salmon in a bowl along with the egg, almond flour, green onion, bell pepper, mayo, coconut aminos, black pepper, coriander, onion powder, paprika, cumin and salt. Mix to combine. Form the salmon mixture into 4 equal sized patties and place on a sheet pan.

How to cook salmon burgers

The great part about this recipe for salmon burgers is there are multiple cooking methods! If you’re running short on time and don’t have time for cooking with an oven, throw these patties on the stovetop for an efficient cooking method.

• Cook the salmon burgers in the oven: Before you start cooking ensure your oven is preheated to 375 degrees Fahrenheit.  Once your patties are formed bake for 18-22 minutes, or until the patties are firm and the salmon is fully cooked, flipping once during cooking. Set aside to cool.
• Cook the salmon burgers on the stovetop: You can also make the burgers in a skillet on the stovetop. Heat a tablespoon or so of avocado oil in a skillet over medium heat and add the burgers. Cook for about 4 minutes on each side, or until the burger is cooked through.

Salmon burger toppings

Our salmon burgers also come with a homemade slaw made with broccoli or cabbage slow then tossed with the chipotle lime mayo and squeeze of lemon. You can also add extra minced red bell pepper or green onion to this mixture if you’d like. As for additional toppings, feel free to mix and match based on your liking! We used sliced tomato and red onion this time around.

Print

Salmon Burger

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• 
  Author: Priscilla Chamessian
• 
  Total Time: 25 minutes
• 
  Yield: 4

Print Recipe

Pin Recipe

Description

Salmon burgers are the perfect dinner time meal. Not only are they nutritious, but when made on the stovetop are a quick meal to enjoy with the entire family.

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Ingredients

Salmon Patties:

1 lb. wild-caught salmon filets

1 egg

2/3 cup almond flour

1/3 cup chopped green onion

1/3 cup minced red bell pepper

2 Tbsp Primal Kitchen Chipotle Lime Mayo

2 tsp coconut aminos

½ Tbsp Primal Kitchen Avocado Oil

½ tsp black pepper

½ tsp coriander

½ tsp onion powder

½ tsp paprika

¼ tsp cumin

¼ tsp salt

Slaw:

6 ounces broccoli or cabbage slaw

1.5 Tbsp Primal Kitchen Chipotle Lime Mayo

Squeeze of lemon juice

Fixings:

Your favorite low carb bun (we used UnBun) or lettuce for a lettuce wrap

Sliced tomato

Sliced red onion

Primal Kitchen Chipotle Lime Mayo

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Instructions

• Preheat your oven to 375 degrees Fahrenheit.
• Cut the skin of the salmon away from the flesh and finely mince the salmon filet with a knife or by pulsing the salmon in a food processor. If you are using the food processor, cut the filet into large chunks, then pulse until a mince forms, but do not over-process.
• Place the salmon in a bowl along with the egg, almond flour, green onion, bell pepper, mayo, coconut aminos, black pepper, coriander, onion powder, paprika, cumin and salt. Mix to combine.
• Form the salmon mixture into 4 equal sized patties and place on a sheet pan.
• Bake for 18-22 minutes, or until the patties are firm and the salmon is fully cooked, flipping once during cooking. Set aside to cool.
• Toss the slaw with the chipotle lime mayo and squeeze of lemon. You can also add extra minced red bell pepper or green onion to this mixture if you’d like.
• Assemble your burgers by stacking the salmon burger on a bun or lettuce wrap, along with sliced tomato, red onion, the slaw and more chipotle lime mayo.

Notes

Lettuce or collard greens would be excellent low carb options to wrap these burgers in, or omit the wrapping all together and just eat the burger and slaw on their own.

You can also make the burgers in a skillet on the stovetop. Heat a tablespoon or so of avocado oil in a skillet over medium heat and add the burgers. Cook for about 4 minutes on each side, or until the burger is cooked through.

• Prep Time: 15 minutes
• Cook Time: 20 minutes

Nutrition

• Serving Size: 1 burger patty, 1/4 of slaw
• Calories: 426.6
• Sugar: 4.9g
• Sodium: 389.1mg
• Fat: 27.6g
• Saturated Fat: 3.6g
• Trans Fat: 0g
• Carbohydrates: 11.9g
• Fiber: 2.9g
• Protein: 33g
• Cholesterol: 0mg
• Net Carbs: 8.96g

Keywords: salmon burgers

The post Salmon Burgers appeared first on Mark’s Daily Apple.

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If you want the most well-developed chest possible, the bench press is not enough. Sure, big multi-joint lifts are very efficient at putting heaps of meat on your frame, but if you really want to take your muscular development to the next level, you’ll have to include some isolation (single-joint) movements to specifically target individual body parts.

The cable crossover has been a favorite in bodybuilding circles for decades, and for good reason. This chest flye variation allows you to apply high-tension to your pecs without much involvement from other muscle groups. If you’re ready to boost your chest development, take a look at how and why you should add this time-tested exercise to your routine. 

• How to Do the Cable Crossover
• Cable Crossover Mistakes to Avoid
• Benefits of the Cable Crossover
• Muscles Worked by the Cable Crossover
• Who Should Do the Cable Crossover
• How to Program the Cable Crossover
• Cable Crossover Variations
• Cable Crossover Alternatives
• Frequently Asked Questions

How to Do the Cable Crossover

This classic exercise is often performed incorrectly and then blamed for poor results or shoulder pain. Execution is of the utmost importance if you want the best results. Here’s what to do.

Step 1 — Start Between Two Pulleys

Stand in the middle of a two-pulley station with a single-handle on each side. Some stations have an adjustable pulley height, which is ideal to adapt the exercise to your body. Set each pulley around chest-height.

Grab one handle and pull it in toward your shoulder. Keep it close to your body as you grab the second handle with your free hand. Stand up tall in the middle of the station. Take a deep breath and flex your abs for stability.

Press the handles straight ahead while rotating your palms to face each other. Stop just before your elbows are locked out. This is the starting position for each rep.

Form Tip: You may feel unbalanced or unstable, especially if you start using heavier weights. Use a staggered stance, with one leg in front of you, for a more stable base of support.

Step 2 — Stretch Your Chest

Slowly lower the weight by reaching your arms out to your sides. Keep your chest up, don’t move at the hips or waist. Maintain a slight bend at your elbows throughout the entire repetition — bending and straightening your arms during the movement turns the exercise into a press.

Focus on feeling your pecs (chest muscles) stretch throughout the range of motion. Your shoulder mobility and chest flexibility will determine the end range of motion. Ideally, aim to go until your elbows are roughly in line with your shoulders or as deep as your mobility allows without losing muscular tension.

Form Tip: Do not focus on excessively driving your elbows backwards into an extreme stretch. You’ll risk joint strain and injury, and won’t be able to generate enough force for the exercise to be efficient. 

Step 3 — Bring Your Arms to Full Contraction

Flex your pecs as you bring your arms to the center. Stop just before your hands touch to keep tension on the muscle.

Your arms should be pointed straight ahead at roughly chest-height. Squeeze your chest as hard as possible in the contracted position. Return to the stretched position and repeat the process for additional repetitions.

Form Tip: Only your arms should move during the exercise. Make sure not to cheat by bending forward at the waist or rolling your shoulders forward. Those adjustments might allow you to move a heavier weight, but it’s at the expense of your shoulder joint health because your shoulders are potentially vulnerable in the stretched position.

Cable Crossover Mistakes to Avoid

Like many chest exercises, the cable crossover is prone to several ego-based mistakes. These can lead to less results and a greater chance of injuries. Let’s take a look at these potential traps.

Pressing the Weight

This can happen either by letting your ego dictate the weight used or by simply losing concentration during a set. In both cases, it drifts away from the purpose of the movement.

It’s sometimes too easy, or too tempting, to alter the lift’s mechanics so that it turns into a press rather than a flye motion. If you bend your arms too much when the weight begins to move, you will recruit your triceps and, to a lesser extent, the shoulder muscles.

This is a blunder because the aim of the exercise is to isolate the chest as much as possible and not use assistance from other muscles to move the weight.

Avoid It: Your hands should move in a wide arc, from in-line with your shoulders to nearly meeting in the middle. You shouldn’t be driving your hands forward like a bench press or standing push-up. Start the lift with your elbows slightly bent and keep your elbow angle the same during the entire lift.

Overstretching the Shoulder Joint

The cable crossover shouldn’t turn into a weighted stretch. If you lose control, the cable’s tension can pull your hands too far back and extend your shoulders backwards, where the joints are at their most vulnerable.

If you’re not mobile enough, this can put unnecessary stress on the shoulder joint. Because of the constant tension applied by the cable, going into a super-deep stretch might not be needed to properly stimulate muscle growth — it will be compensated by strong contraction.

Avoid It: Slow down the eccentric (lowering) portion and always use a manageable weight. This ensures that you’re in control and able to feel consistent muscular tension.

Losing Posture

If you use a weight that is too heavy or push well-past the point when fatigue sets in, you risk losing your posture and letting your shoulders roll forwards. This is often done instinctively so the shoulders can assist the chest.

Unfortunately, internally rotating the shoulders in that position is quite risky. It decreases the anatomical space for the many tendons and ligaments that go through the shoulder joint, which results in possible inflammation and tendonitis in the biceps, pecs, or shoulders. It’s also a threat to the fragile rotator cuff.

Moreover, it will decrease the chest stretch, which can decrease the muscle growth stimulus because a stretched muscle under load has the potential to grow more. (1)

Avoid It: Keep your shoulder blades pulled down and back for a stable shoulder position. Stand tall with your chest up and “proud.” Maintain that posture for the duration of the exercise.

Benefits of the Cable Crossover

The cable crossover is an isolation exercise that allows you to really focus on the chest. But there’s icing on the cake because of the adjustable pulley station: you can adjust the pulley’s height and the cables provide constant tension throughout the lift, unlike other exercises such as the dumbbell flye.

The cable crossover has one primary goal — muscle growth — but it is achieved through different means than a compound exercise like the bench press, and offers its own unique benefits.

Tension Through a Long Range of Motion

If you want optimal muscle-building results, you will eventually have to add variety to your training with different kinds of exercises, rep schemes, or training techniques. (2)

The cable crossover is useful because it challenges the muscle both the lengthened range — because of the deep stretch — and the peak contraction where tension is still applied at the top of the lift.

Dumbbell flye variations, for example, typically have reduced tension in the top position due to the decreased force of gravity against the weights.

Developing the Mind-Muscle Connection 

Because of the constant tension applied throughout the whole range of motion, the cable crossover is a fantastic exercise to develop the mind-muscle connection. You can really isolate and focus on the chest in the shortened and lengthened range.

Having a better mind-muscle connection is shown to yield superior muscle growth. (3) Squeezing at the top and pausing on each rep will be a powerful catalyst for building muscle and building a powerful mind-muscle connection.

Versatility

One major advantage of the cable pulley station, compared to a dumbbell or machine flye, is customization. You can use a variety of hand positions or pulling angles, and adjust the weight in small increments.

This allows you to add variation to the exercise and find the perfect setting for you to really feel your chest working. You can also adjust your stance and body position inside the station to find specific cable angles that suit your individual frame.

Muscles Worked By the Cable Crossover

The cable crossover is a single-joint (isolation) exercise that can be one of the most effective ways to directly target the chest if properly done. But the body is a complex machine, and no exercise can really “isolate” a single muscle on its own. Other muscles will always be recruited to some extent.

In this case, while the chest is certainly emphasized, nearby muscles will also be activated when performing the cable crossover.

Pectoralis Major

Commonly known as the chest, the pecs are the biggest and strongest pressing muscles in the upper body. The pecs attach to the upper arm, along the clavicle, the sternum, and the upper ribs. During the cable crossover, this muscle is mainly recruited through arm adduction (pulling the arms toward your centerline). The pecs also work to internally rotate the upper arm.

Anterior Deltoid

The shoulder muscle consists of three separate heads — the anterior (front), the lateral (side), and the posterior (rear). During the cable crossover, the anterior head assists the chest with internal rotation and adduction of the humerus (upper arm).

Biceps Brachii

This two-headed muscle is attached to the upper arm and then goes through the shoulder to the scapula (shoulder blade). It is an important muscle in the shoulder complex and helps to stabilize the shoulder joint during the cable crossover. The biceps are recruited because they are responsible for flexing (bending) your arms.

Because your arms should maintain a bend during the exercise, the biceps are working statically during the exercise. You should not actively bend or straighten your arms during the cable crossover because it will shift focus away from your pecs.

Who Should Do the Cable Crossover

Anyone who wants to emphasize their chest development can include this exercise in their routine. This staple exercise is ideal for muscle-building purposes.

Aesthetics Aficionados

If you’re interested in building an aesthetic physique, the cable crossover is a great fit. An isolation exercise is a great way of bringing up an underdeveloped chest while helping to create a symmetrical upper body.

If you need to emphasize chest development with minimum involvement of other muscles, this will be one of your go-to movements.

How to Program the Cable Crossover

Because it’s a single-joint exercise, this exercise should not be used with relatively heavy weights in order to avoid injuries and reap the most of its benefits.

Use the cable crossover as a secondary exercise after your main pressing movement, as a finisher at the end of your chest workout, or (after a thorough warm-up to prepare your shoulder joints) as the first exercise of the session to pre-exhaust your chest for an even more intense workout.

Moderate Weight, Moderate Repetitions

Using the standard hypertrophy scheme of three to four sets of eight to 12 repetitions will be a reliable way to build your chest. Accumulating volume in this range will be beneficial for hypertrophy. (4)

Low Weight, High Repetition

Sometimes you just want to feel the burn. Doing two to three sets of 15 to 20 repetitions can be just as beneficial for hypertrophy, and the longer time under tension might even be better for developing a great mind-muscle connection and really feeling your chest. This is the perfect scheme for a scorching finisher.

Cable Crossover Variations

The cable crossover is great because the pulley station allows you to modify your training in mere seconds. Simply changing the cable’s height will result in a slightly different range of motion and different muscular targeting.

High-to-Low Cable Crossover

For this variation, adjust the cable station so that the attachment is higher than your shoulders. The higher it will be, the more you will emphasize training the lengthened (stretched) position.

Position yourself like you were to perform the standard crossover, but instead of ending the lift with your hands in front of your chest, aim to bring your hands around your belly button or belt-line.

Low-to-High Cable Crossover

Now, we’re doing the opposite by setting the pulleys at their lowest point. Stand tall and balanced with your chest up, like any other cable crossover.

Bring your arms upwards at around face-level. This motion will recruit more the clavicular portion of the pecs (upper chest), similar to incline pressing. Since the upper chest is underdeveloped in many lifters, you should likely give this variation a go, especially if your chest session did not have any incline  or overhead training.

Cable Crossover Alternatives

If you don’t have a pulley station or just want to spice things up, don’t worry, we’ve got you covered. Here are the best alternatives to the cable crossover.

Dumbbell Flye

The classic chest flye is free weight alternative to the crossover. Set up a bench, grab a pair of dumbbells, and perform the movement very similar to the cable crossover, but lying down on a flat bench. Because dumbbells are relatively unwieldy compared to cables, this alternative can require more shoulder joint stability, which can be useful for building joint health and injury prevention. (5)

This classic exercise is very interesting because it offers a different curve of resistance than the cable crossover. The moment arm is great in the stretched position, but nearly nonexistent in the contracted position. This alternative will focus on the lengthened range, which can be beneficial for exercise variety, muscle growth, and mobility.

Pec-Deck

The good old machine flye has the benefit of requiring no balance at all and even less coordination. Here, you can solely focus on your chest contraction because you are seated and fully supported. Simply sit in the machine and perform the flye movement. 

The guided component allows you to use one unique trick: instead of closing your hands and gripping the handle firmly, just place it in your palms with fingers open. You should be able to feel your chest contract better because the relaxed grip will negate the irradiation phenomenon — also known as Sherrington’s law, which implies that a contracted muscle will also contract the surrounding muscles. (6)

FAQs

I feel my biceps a lot during the exercise. What’s going on?

Your biceps will be tense during the exercise because your arms should be slightly bent with the muscle contracted, but if your biceps are fatiguing before your chest, that’s not normal.

The first step would be to lighten the weight and make sure you’re not actively bending your arms during the exercise. Also, try to think that your hands and forearms don’t exist. You might be activating your arms too much by squeezing the handle too hard. Solely focus on your chest contracting and drawing your elbows and upper arms close together.

My shoulders hurt when I perform this exercise. What should I do?

If it really hurts, then you should stop the exercise and probably consult a medical professional. Some degree of pain or discomfort is unfortunately bound to happen at some point during your lifting journey. It doesn’t necessarily indicate an injury, but it could.

Make sure you always use perfect form. Puff your chest out and keep your shoulder blades back to protect your rotator cuff muscles. If you start rolling your shoulders forward due to fatigue or heavy weights, then you’re opening the door to a potential problem.

Wrap-Up

The cable crossover is one of the few exercises commonly associated with bodybuilding. It’s fundamental purpose is to trigger muscle growth in the chest — and it does that job so well, it’s been a muscle-building staple for decades. If building a fuller, more muscular chest is on your to-do list, the cable crossover should end up in your bodybuilding toolbox.

References

1. Nunes JP, Schoenfeld BJ, Nakamura M, Ribeiro AS, Cunha PM, Cyrino ES. Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging. 2020 May;40(3):148-156. doi: 10.1111/cpf.12622. Epub 2020 Feb 5. PMID: 31984621.
2. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
3. Calatayud, Joaquin & Vinstrup, Jonas & Jakobsen, Markus & Sundstrup, Emil & Brandt, Mikkel & Jay, Kenneth & Colado, Juan C. & Andersen, Lars. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology. 116. 10.1007/s00421-015-3305-7.
4. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.
5. Jaggi A, Alexander S. Rehabilitation for Shoulder Instability – Current Approaches. Open Orthop J. 2017 Aug 31;11:957-971. doi: 10.2174/1874325001711010957. PMID: 28979601; PMCID: PMC5611703.
6. Gontijo, L. B., Pereira, P. D., Neves, C. D., Santos, A. P., Machado, D., & Bastos, V. H. (2012). Evaluation of strength and irradiated movement pattern resulting from trunk motions of the proprioceptive neuromuscular facilitation. Rehabilitation research and practice, 2012, 281937. https://doi.org/10.1155/2012/281937

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