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Weights, by their very definition, are heavy. That would explain why lifting weights is a good way to get stronger. Pick up a weight. If it’s easy, pick up more. If it’s too hard, try until it’s easy…then pick up more.

While many lifters train to improve their physique, working to enhance sheer strength will always appeal to a fundamental instinct. Like muscle-building workouts, the right strength-building program requires a specialized plan to achieve maximum results and move hefty weight. Here’s what you need to know.

How to Build Strength

• How the Body Builds Strength
• Train to Build Strength
• Eat to Build Strength
• Recover to Build Strength
• Sample Strength-Building Program

How the Body Builds Strength

While the terms are sometimes used interchangeably, “strength training” and “muscle building” are interpreted differently by the body. Muscle building is relatively straightforward: A target muscle is put under stress, which triggers muscle protein synthesis, and new muscle tissue is created, making that muscle grow in size.

Strength training is slightly more complex. Strength can be built in several ways. The first is physical, practicing the skill of performing a specific exercise and building the muscles that function during that exercise. The second response to strength-building is neurological — the central nervous system (CNS) essentially “learns” which muscle fibers need to be recruited to move a specific load in a particular exercise. (1)(2)

The CNS is composed of the brain and spinal cord and is responsible for activating, well, everything else in the body. The CNS determines which muscles and muscle fibers need to be recruited to perform any physical activity, whether it’s lifting a 600-pound barbell or picking up a newspaper from the front porch.

Similar to a muscle, the CNS can perform better in response to certain training but it can also be overstressed, resulting in delayed results and potentially counter-productive workouts.

To develop maximum strength, you need to develop your muscles as well as allow your CNS to become more familiar with the movement. Neglecting one or the other will not allow you to lift the heaviest weights possible. Your training program not only needs to address the muscles moving the weight but also the brain that’s telling which muscles what to do.

This is why building strength requires a combination of the proper training volume (sets and reps), training intensity, and exercise choice.

How to Train to Build Strength

The training program of a lifter focused on getting as strong as possible can, and should, be very different from a lifter who wants to build as much muscle as possible. Everything from exercise choice to how many reps are performed to how much weight they lift will determine their results.

Here are the details of setting up a workout routine specifically designed to build strength and allow recovery for optimal results.

Establish a Training Split

The first step to building strength is establishing a plan, and that plan usually starts with knowing what you’re training and on what days (known as a training split). There are a lot of ways to divvy up your training, but not all of them are efficient for gaining strength. For example, a body part split — wherein you train one or two body parts per workout — is a popular choice for bodybuilders or anyone looking to get larger. You can accumulate more muscle-building tension on a specific muscle with body part splits, but by hyper-focusing on isolation movements and a couple of muscles, you leave strength gains on the table.

A popular strength-training approach is to break up your training based on specific movements. If you’re a competitive powerlifters, those movements should be a back squat, bench press, and deadlift — since those are the lifts you’ll perform at a powerlifting meet. If you’re not a competitive powerlifter, you’ll still most likely benefit the most from prioritizing a primary pushing, pulling, and squat movement. 

Planning your training days around a specific lift tends to give way to what’s known as a push, pull, legs split, which is exactly what it sounds like. On the days you train the bench press (or another similar compound exercise), you’ll also perform pushing movements like overhead presses, skull crushers, push-ups, and dips. A pull day may start with the deadlift and then end with movements such as pull-ups, cable rows, and back extensions. And for legs, you’ll prioritize squats and then isolate different parts of you lower body with more specific exercises like hamstring curls, leg extensions, and calf raises. 

Some lifters like to double-up their push, pull, legs split so they hit each category twice per week. Typically, a lifter will dedicate one push, pull, legs cycle to high-intensity, low-volume training for strength and then focus on high-volume, low-intensity work for the second round of push, pull, legs to develop muscle mass. If you’re a new lifter looking to get strong, it’s suggested to train only three times per week. Six days of training is a lot, and if you’re not used to it you risk overtraining, which can lead to lackluster results or, at worst, injury.

A close alternative to the classic push, pull, legs split is to focus on specific movement patterns — horizontal and vertical pushing and pulling, hip hinging, and squatting. Following this split, you’d have four training days (see below) that are primarily built around strength-building compound movements. Your main movements for horizontal and vertical push and pull days may be the bench press, Pendlay row, overhead press, and weighted pull-up. Then, you’d deadlift on hip hinge days and squat on squat (or nee-based) days. 

Another key consideration for organizing your workout split is rest and recovery. Intense workouts can require up to 72 hours of recovery time between repeated sessions to avoid a negative effect on performance. (3) So, training an exercise any more than once every three days (meaning no more than twice per week) would compromise strength and power output, resulting in less efficient training.

You won’t run into this issue following a push, pull, leg split. Though, if you opt for a different approach, workout structure concerning recovery should be top of mind. 

The Best Exercises to Build Strength

If your car was stuck in a ditch, would you instead try pushing it out yourself, or would you want a team of five people helping you? The same basic premise applies to exercises. If you have a 300-pound barbell, would you instead try to lift it with only your biceps or with your biceps, triceps, shoulders, lats, upper back, glutes, and hamstrings?

Multi-joint (compound) exercises activate numerous muscle groups during an exercise, each of which contributes to strength output. In comparison, single-joint (isolation) exercises are more beneficial as accessory or “assistance” training to strengthen weak points and support larger movements. For example, the triceps during a bench press or the hamstrings during a deadlift.

The exact exercises to focus on are essentially up to the individual lifter. Other than competitive strength athletes who perform specific exercise in competitions, very few people in the gym “must” do any specific exercise.

Despite what gym lore says, not every lifter in the gym is required to do the “big three” powerlifts — barbell flat bench press, barbell back squat, and conventional deadlift. Those exercises can certainly be effective for building strength, but so can the overhead press, front squat, and trap bar deadlift, for example.

The priority is to choose multi-joint exercises to recruit the most total muscle to move a heavier weight while allowing for consistent load progression. Choosing exercises which don’t accommodate increased weight from week to week won’t allow the type of progression needed for long-term results.

For example, isolation exercises like leg extensions, lateral raises, or barbell curls aren’t well-suited to adding five to 10 pounds (or more) each and every week because maintaining safe and effective technique becomes nearly impossible at a certain point. Sacrificing exercise form to move heavy weights isn’t a reasonable plan for getting long-term results.

Compound Lift Examples

• Deadlifts (barbell, trap-bar, kettlebell, dumbbell)
• Bench Press
• Back Squat
• Front Squat
• Dumbbell Bench Press
• Romanian Deadlift
• Barbell Row
• Overhead Press

Isolation Lift Examples

• Lateral Raise
• Dumbbell Curl
• Leg Extension
• Hamstring Curl
• Cable Pushdown
• Skull Crusher
• Calf Raise
• Cable Flye

Choosing Sets, Reps, and Intensity for More Strength

A popular saying from weightlifters in the early-1900s was “train for strength and size will follow.” Meaning, a focus on building strength will incidentally lead to muscle growth without requiring specific hypertrophy (muscle building) training.

Many lifters, especially beginners, will build a combination of size and strength from most weight training programs. However, to reach one single goal, a training plan needs to be tailored towards one specific target. (4)

A workout designed to build strength requires a very different approach from a workout designed to build muscle size. While muscle-building workouts require a certain amount of total volume (sets and reps) to stimulate growth, building strength requires performing fewer reps per set, resulting in lower overall volume.

Strength is most effectively built when performing three to five sets of one to six reps with an appropriately challenging load. (5) (6) “Appropriately challenging” are the keywords there.

For muscle-building, reaching muscular failure in a set is often required. For strength-building, muscular failure is counterproductive. This is a serious mind-shift lifters need to adopt in order to get stronger.

Training between 75% and 90% of your one-rep max (1RM) has been shown to develop maximal strength given the required volume. (7)

Lifting a given weight while avoiding muscular failure is necessary to achieve the required CNS stimulation and muscle fiber recruitment, and avoid negative training effects. Basketball players might never end practice on a missed shot, but strength-focused lifters should never miss a lift in the first place.

Achieving muscular failure and not being able to successfully complete a repetition can trigger an unwanted response, essentially telling your body to not “want” to lift the weight, making progress more and more difficult. (8)

Ensure You’re Progressing Each Week

Some parts of weight training can be complicated. Fortunately, some parts can also be easy. When training to build strength, progression really can be as simple as “add more weight to the bar each week.”

Adding either a predetermined weight (often five to 10 pounds, regardless of the exercise or lifter’s experience) or a specific percentage (typically two to 10%, with lower percentages being more appropriate for experienced lifters) can both be effective weekly approaches.

The key consideration is to maintain a training intensity below muscular failure. Adding reps each week is suboptimal for strength gains because it increases the total training volume at a relatively lower intensity and shifts the priority towards building muscle.

For example, on Monday you performed barbell rows with 205 pounds for three sets of five. Next Monday, use 215 pounds and again aim for the same three sets of five. If you feel extreme muscular fatigue and grind to complete rep four, avoid muscular failure by not attempting a fifth rep.

One overlooked but highly effective progression method, however, is to perform the same weight with the same reps to reinforce or improve exercise technique.

This is sometimes referred to as “owning the weight,” being able to perform the same volume with the same load using better form. With this approach, adding weight every other week, or even every three weeks, is best.

This would be achieved, for example, by performing barbell rows with 205 pounds for three sets of five. The following week, again use 205 pounds again for three sets of five while focusing on applying more bar speed, maintaining strict form, and not allowing any technique errors. In the next workout, use 215 pounds for three sets of five, and repeat.

This method can be particularly effective for competitive lifters or any lifter who’d benefit from improved technique, as well as lifters managing joint pain for whom weekly weight increases may be too much.

How to Eat for Strength

Training for strength has an unfortunate reputation for minimizing the importance of nutrition. If you’re not trying to build muscle or lose fat, then you can eat anything, right? No. Very wrong.

Not only will an inattention to diet affect recovery, but it’s too often associated with fat gain. While some lifters may not be concerned with adding body fat, there are fundamental health issues connected to excessive fat gain worth caring about, ranging from arthritis and cardiovascular issues to cancer and diabetes. (9)

Nutrition plays an important role not only for recovery, but for performance. Here’s how to complement strength-building workouts with a diet plan that supports heavy lifting.

Plenty of Calories, But Not Too Many

A caloric deficit may be beneficial for fat loss goals, but to build strength, sufficient total calories are required to fuel performance and optimize recovery. Anywhere from 15 to 20 calories per pound of bodyweight per day (from a combination of protein, carbohydrates, and fats) is an effective starting point, dependent on the lifter’s size and overall weekly training plan. (10)(11)

While total calorie intake is one factor, overemphasizing “more calories” at the expense of strategic macronutrients is a mistake which can interrupt maximum results. Here’s how to setup the details of a performance-focused, strength-building diet plan.

Protein for Muscle Growth… and Recovery

Protein is most commonly associated with muscle growth. However, protein intake is essential for muscle recovery, as well.

Daily intake as high as 0.9 grams per pound of bodyweight have shown to be beneficial for supporting maximal strength. (12)(13) Rounding up to the more simplified “one gram of protein per pound of bodyweight” is a more well-known, more convenient, and equally effective guideline.

A higher protein intake also serves a secondary benefit of adding total daily calories without contributing significantly to fat gain. (14) So if you want to take in plenty of calories while still having some regard to limiting body fat, pack in the protein.

Carbohydrates for Fuel

Carbs are typically considered the preferred fuel source for athletic performance. This is because, essentially, muscle contractions, whether it’s sprinting around a track or throwing a ball or picking up a heavy barbell, are fueled by carbohydrates.

Two to three grams of carbs per pound of bodyweight per day is an effective guideline to fuel high-intensity training. (15) For better performance, consistent energy, and improved recovery while avoiding excessive calories, nutrient-dense sources such as grains, fruits, and root vegetables are preferred to highly processed, nutrient-void options. (16)

Some top-tier athletes are able to get away with less-that-strict nutrition practices. This is more a testament to their genetic eliteness and super-high workload (sometimes 30+ hours of exercise per week) than it is a template to follow.

Don’t Avoid Fats

Dietary fats are where many nutrition plans take a turn for the worse, either limiting them strictly or allowing an excess. Either extreme can create problems ranging from hormonal disruption to simple (and quick) fat gain.

Fat intake has been shown to support optimal sports performance when kept to roughly 30% of total daily calories, rather than a grams-per-pound guideline used with protein and carbohydrates. (17) For example, if you’re a 180-pound lifter eating 3,600 calories per day, fat intake should be roughly 120 grams (1080 calories) per day.

How to Recover to Build Strength

Lifting heavy weights without recovering is like driving cross-country without stopping for gas. You’re not going to make it very far. Here are two of the most important factors in recovery to ensure that your work outside the gym encourages results from the training done inside the gym.

Rest Days Are Necessary

When it comes to heavy lifting, rest days are often welcomed even by the most enthusiastic and dedicated lifters. Moving heavy weights can take its toll not only on the muscles of the body, but also on the CNS. (18)

Incorporating non-training days can allow full recovery and adaptation, which coincides with maximal performance during workouts. One way to potentially improve recovery without complete rest is known as “active recovery”. (19)

By using lower intensity training such as cardiovascular exercise, stretching, or lower intensity weight training (such as technique practice with lighter weights), overall recovery may be improved compared to total rest, making it an ideal approach for lifters who need to “get up and do something” every day.

Plenty of Sleep Every Night

Like a day of rest, a good night’s sleep is something many lifters look forward to after a hard workout. Pushing your body hard during the day makes resting at night even more important.

Hopefully, getting seven to nine hours per night is achievable for your schedule. That range has been shown to be ideal for ensuring adequate recovery and optimal athletic performance. (20) Getting enough sleep can be just as important as getting into the gym to train when it comes to reaching big goals.

Sample Strength-Building Program

Building strength doesn’t need to be complicated, but it does need to follow the programming principles you’ve just learned. Here’s one example of a workout plan focused on moving big weights, recovering well, and then moving even bigger weights.

Sunday

Cardiovascular exercise (walk, run, or bike), 30 minutes.

Monday

Hip Hinge Workout

• Deadlift: 5 x 3
• Seated Leg Curl: 4 x 8-10
• Single-Leg Romanian Deadlift: 3 x 6-8

Tuesday

Vertical Push & Pull Workout

• Push Press: 5 x 3
• Chin-Up: 5 x 5
• Lateral Raise: 4 x 10-12
• Single-Arm Pulldown: 3 x 10-12

Wednesday

Stretching or mobility training, 30 minutes

Thursday

Squat Workout

• Front Squat: 5 x 3
• Reverse Lunge: 3 x 10-12
• Standing Calf Raise: 4 x 12-15

Friday

Horizontal Push & Pull Workout

• Bench Press: 5 x 3
• Barbell Row: 5 x 5
• Dip: 4 x 8-10
• Bent-Over Dumbbell Flye: 4 x 10-12

Saturday

Cardiovascular exercise (walk, run, or bike), 30 minutes.

Test Your Strength

What good is building strength if you don’t know how strong you’re getting? Testing your 1RM can tread the fine line between assessing your progress and feeding your ego.

However, as long as you approach a 1RM test as a deliberate section of your overall training plan and not a spur-of-the-moment whim, it can be an essential part of your progress. Testing one to three times per year, with several months of uninterrupted training leading up to each test, will give plenty of insight as to how your training is progressing.

The most effective approach is to take several days throughout one week to test your primary lifts, ideally focusing on just one lift per day to minimize cumulative fatigue.

Go through a general warm-up and then commence the test, performing six to eight progressively heavier sets of one rep. Be sure to extend rest periods as weights get significantly heavier, resting up to five minutes between each set. (21)

As with standard training, be sure to avoid muscular failure. The nature of the test itself may mean you do eventually reach failure (be sure to have a spotter on call), but do your best to gauge performance and anticipate your capabilities.

Time to Get Stronger

Training for strength is one of the most fundamental goals in the gym. Even lifters who prioritize muscle-building can benefit from time spent focused on improving their strength. If you’re not interested in fine-tuning your physique and want to be lifting all the plates in the gym, set up a plan and go for it.

References

1. Sale DG. Neural adaptation to resistance training. Med Sci Sports Exerc. 1988 Oct;20(5 Suppl):S135-45. doi: 10.1249/00005768-198810001-00009. PMID: 3057313.
2. Jenkins NDM, Miramonti AA, Hill EC, Smith CM, Cochrane-Snyman KC, Housh TJ, Cramer JT. Greater Neural Adaptations following High- vs. Low-Load Resistance Training. Front Physiol. 2017 May 29;8:331. doi: 10.3389/fphys.2017.00331. PMID: 28611677; PMCID: PMC5447067.
3. Thomas K, Brownstein CG, Dent J, Parker P, Goodall S, Howatson G. Neuromuscular Fatigue and Recovery after Heavy Resistance, Jump, and Sprint Training. Med Sci Sports Exerc. 2018 Dec;50(12):2526-2535. doi: 10.1249/MSS.0000000000001733. PMID: 30067591.
4. Reggiani C, Schiaffino S. Muscle hypertrophy and muscle strength: dependent or independent variables? A provocative review. Eur J Transl Myol. 2020;30(3):9311. Published 2020 Sep 9. doi:10.4081/ejtm.2020.9311
5. American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
6. Campos, G. E., Luecke, T. J., Wendeln, H. K., Toma, K., Hagerman, F. C., Murray, T. F., Ragg, K. E., Ratamess, N. A., Kraemer, W. J., & Staron, R. S. (2002). Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones. European journal of applied physiology, 88(1-2), 50–60. https://doi.org/10.1007/s00421-002-0681-6
7. Thompson, S.W., Rogerson, D., Ruddock, A. et al. The Effectiveness of Two Methods of Prescribing Load on Maximal Strength Development: A Systematic Review. Sports Med 50, 919–938 (2020). https://doi.org/10.1007/s40279-019-01241-3
8. Gabriel DA, Kamen G, Frost G. Neural adaptations to resistive exercise: mechanisms and recommendations for training practices. Sports Med. 2006;36(2):133-49. doi: 10.2165/00007256-200636020-00004. PMID: 16464122.
9. Pi-Sunyer X. The medical risks of obesity. Postgrad Med. 2009;121(6):21-33. doi:10.3810/pgm.2009.11.2074
10. Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018). https://doi.org/10.1186/s12970-018-0242-y
11. Gary Slater & Stuart M. Phillips (2011) Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding, Journal of Sports Sciences, 29:sup1, S67-S77, DOI: 10.1080/02640414.2011.574722
12. Schoenfeld, B.J., Aragon, A.A. & Krieger, J.W. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr 10, 53 (2013). https://doi.org/10.1186/1550-2783-10-53
13. Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8
14. Bray, George A et al. “Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial.” JAMA vol. 307,1 (2012): 47-55. doi:10.1001/jama.2011.1918
15. Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018;53(1):35-39. doi:10.1097/NT.0000000000000238
16. Eck KM, Byrd-Bredbenner C. Food Choice Decisions of Collegiate Division I Athletes: A Qualitative Exploratory Study. Nutrients. 2021;13(7):2322. Published 2021 Jul 6. doi:10.3390/nu13072322
17. Lowery LM. Dietary fat and sports nutrition: a primer. J Sports Sci Med. 2004;3(3):106-117. Published 2004 Sep 1.
18. Zając A, Chalimoniuk M, Maszczyk A, Gołaś A, Lngfort J. Central and Peripheral Fatigue During Resistance Exercise – A Critical Review. J Hum Kinet. 2015;49:159-169. Published 2015 Dec 30. doi:10.1515/hukin-2015-0118
19. Ortiz, R. O., Jr, Sinclair Elder, A. J., Elder, C. L., & Dawes, J. J. (2019). A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. Journal of strength and conditioning research, 33(8), 2275–2287. https://doi.org/10.1519/JSC.0000000000002589
20. Ortiz RO Jr, Sinclair Elder AJ, Elder CL, Dawes JJ. A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. J Strength Cond Res. 2019 Aug;33(8):2275-2287. doi: 10.1519/JSC.0000000000002589. PMID: 29742750.
21. Grgic, J., Lazinica, B., Schoenfeld, B.J. et al. Test–Retest Reliability of the One-Repetition Maximum (1RM) Strength Assessment: a Systematic Review. Sports Med – Open 6, 31 (2020). https://doi.org/10.1186/s40798-020-00260-z

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As a former elite triathlete, I’ve spent more time in the saddle (the bike saddle, that is) than I care to remember. Hour upon hour up and down mountains, through countryside and towns, cranking away on the pedals. That might sound like a cool gig—and it was for a time—but those training sessions slowly wore down my body to the point where I eventually had to walk away from triathlon.

It was a long time before I could enjoy being on a bicycle again. That’s a shame because bicycling is fantastic for many reasons. Commute or run errands on your bike, and you start and end your workday with physical activity, reduce your carbon footprint, and never need to find parking. Mountain biking gets you out into nature, hitting trails you might never reach by foot. Road cyclist ride in packs and then relax at the coffee shop or pub after, so they are getting social interaction along with exercise (the benefits of which are somewhat mitigated by the beer…).

My current passion is fat tire biking on the beaches of Miami. It delivers an outstanding workout entirely unlike Ultimate Frisbee and standup paddling, my other favorite activities. You can’t beat flying down the beach, the air coming off the ocean, sun on your skin. Riding in sand is surprisingly technical. You have to stay completely engaged in what you’re doing. I return home sandy and exhilarated, feeling sharp rather than depleted like I used to be after my long, grueling training rides. I love it.

Suffice it to say, I’m back on the biking bandwagon. Biking is mostly great—with a few downsides. Let’s discuss.

Benefits of Biking

Cycling Builds Fitness

Biking will net you the same health benefits as any other form of cardiovascular exercise:

• Fat burning
• Muscle building
• More endurance
• Improved heart disease risk markers like triglycerides, HDL, and blood pressure¹
• Better cognitive function
• Improved insulin sensitivity²
• More positive mood, mental health, and overall well-being

That’s true whether you prefer biking indoors or outdoors, on roads or trails.

A nice, leisurely ride provides low-level aerobic activity that I’m always going on about. You can easily dial the intensity level up or down on a bike, especially when cycling indoors. Just turn the resistance knob, and you’re riding up a hill. Pedal as hard as you can for 20 or 30 seconds, and voila, you’re sprinting. (For safety reasons, I don’t recommend doing bike sprints outdoors. It’s too easy to hit a rock or root and go flying.)

However, cycling shouldn’t be your only form of exercise. You’re not going to get a full-body workout from cycling since your legs do most of the work. The rest of the body is engaged too—core for balance and stability, upper body to hold yourself upright unless you’re riding a recumbent bike—but it’s definitely lower-body dominant.

You get more and different muscle activation by occasionally standing in the pedals (safer on stationary bikes). Likewise if you’re doing something like aggressive mountain biking where you’re working hard to control the bike with your whole body. But biking is never going to take the place of resistance exercise. It’s still important to lift heavy things.

Can Cycling Ever Be “Chronic Cardio?”

Absolutely, any form of cardiovascular exercise can veer into chronic territory.

If you don’t know, chronic cardio is my term for cardiovascular exercise that is too hard, too frequent, done too often, or all of the above. Instead of imparting the desired cardiovascular health benefits, it is depleting, pro-inflammatory, and physiologically stressful. Chronic cardio leads to injury, illness, and burnout if you’re not careful.

If you’re riding most days and keeping your heart rate pegged in the so-called “black hole”, where it’s too high to be considered aerobic but not high enough to be truly high-intensity, you’re doing chronic cardio. No question about it. Indoor spin classes where an enthusiastic instructor urges you to push harder and “leave it all on the bike” are especially likely to be chronic cardio, particularly if you’re going more than once or twice a week.

To avoid chronic cardio on your bike, the usual rules apply:

• Do the majority of your cycling at aerobic heart rates.
• Strategically add intensity. When it’s time to go hard, go hard, but keep it brief.
• Balance stress and rest, listen to your body, and take time to recover between hard rides.

Is Cycling Safer Than Running?

It depends on what you mean by “safer.” Cycling is lower impact than running, which is both good and bad. While cycling might be easier on the body, higher-impact load-bearing exercise does more to promote bone mineral density. On the other hand, lower-impact cycling is often better for people who are rehabbing injuries. It’s also a safer option for folks who can’t do high-impact exercise due to osteoporosis or other issues.

With cycling, your body is held in a more or less static position. Sure, you can change your grip on the handlebars, drop into aero if you have aerobars, or occasionally stand up, but the basic body position and leg rotation stays fairly constant. Bike posture can be hard on your lower back, shoulders, and neck with the weight of your helmet. Overuse injuries can and do occur with cycling thanks to the repetitive movement.³ It’s not much different than running in that regard.

Also, the risk of serious, even catastrophic, injury is considerably greater on the bike. If you fall while trail running, you’re probably walking away with skinned knees and a bruised ego, maybe a broken wrist. Going over your handlebars while you’re bombing down a mountain on your bike will land you in the hospital.

Biking Lets You See the World

When you’re out on your bike, whether on pavement or dirt, you have to pay attention to the world around you. You can’t zone out like you might while walking or riding a stationary bike. You have to be vigilant, watching for cars, potholes, rocks, roots, or rogue squirrels looking to take you out. Mountain biking, cyclocross, and even fat tire biking require you to think about your next move and look for the best track.

It taps into our primal nature to be out in our environments, scanning for danger, keeping our eyes and ears trained on what’s happening around us.

Riding in a car might get you where you’re going faster, but all you’ll see are the cars in front of you and the world whizzing by. Walking allows you to take in your surroundings, but you won’t get to your destination any time soon. Biking offers the best of both worlds.

Benefits of Indoor Versus Outdoor Cycling

I unquestionably prefer riding outdoors, but indoor cycling has some distinct advantages. You’re not going to crash, for one thing. Riding a stationary bike is safer for people who can’t ride traditional bikes due to balance, coordination, or vision issues, for example.

People are probably more likely to hop on the Peloton for a quick 20-minute spin between meetings than put on all their cycling gear, pump up their tires, and hit the road in that same amount of time. Under-desk cyclers can help counteract the effects of sitting in front of a computer all day.

Furthermore, there’s obviously something about indoor cycling classes that appeals to people. Much credit to my friend Johnny G, who launched the spinning craze 30 years ago. He was really on to something. Dark rooms filled with blaring dance music and sweaty people aren’t really my cup of tea, but to each their own. I know tons of people who love these classes and find the pounding music, plus the social aspect of the group fitness environment, motivating.

(Lest you think I’m just a curmudgeon who can’t handle the SoulCycle revolution, there’s actual cause for concern here. Hearing specialists have been sounding the alarm regarding the ear-splitting noise levels in some spin classes for years. There’s a real danger of hearing loss from prolonged or repeated exposure to music that loud. ⁴)

Any Downsides of Biking?

Bikes aren’t cheap, although you can find good deals on used bikes. They require regular maintenance. Once you get serious about cycling, you’ll find more and more stuff you “need”—padded shorts and jerseys, clip-in shoes, accessories for your bike, upgraded wheels, new cassettes. None of that is necessary to go for recreational rides on your local bike trail, but I’ve seen more than a few friends fall into this money pit.

As I already mentioned, cycling on the road can be very risky, now more than ever thanks to distracted drivers. The U.S. is notoriously not set up for biking. I envy those of you who live in bike-friendly areas. Here, “bike-friendly” usually means a narrow, unprotected bike lane on the side of busy roads frequented by drivers who honk and make rude gestures to let you know you’re in their space.

Finally, let’s not forget that biking is active, but it’s also sitting. It’s far better than spending all day in a chair, but you’re doing little to counteract the shortened, tightened hip flexors and relatively weak glutes that result from too much sitting. (Pedaling does utilize the glutes somewhat, but not as much as you might think.) Recumbent bikes and trikes are fantastic options for people who feel safer or better accommodated with the greater stability they offer. Otherwise, I don’t generally recommend them because they keep your body in a typical sitting position, more so than a typical bike.

In any case, I strongly recommend mixing up your activities and getting out of that bent-hip position. Walk, lift weights, swim, do yoga, throw in some Primal Essential Movements, play tag with your kids, do microworkouts, sprint.

Are EBikes Primal?

Someone asked me this recently, and I think it’s an interesting question. Is it “cheating” to have your physical activity augmented by horsepower?

Most eBikes, if you don’t know, still require you to pedal; the motor is there to assist. Others allow you to cruise without pedaling. You can also turn off the motor and ride it like a regular bike. That puts eBikes in a gray area, exercise-wise.

Ultimately, I suspect that eBikes have a lot of the same benefits as regular cycling—and at least one study looking at cognitive function bears that out⁵—but not all. They have their own advantages and disadvantages, but I wouldn’t classify them as “not Primal.” More like “modern conveniences.”

Bike Safety Tips

I’d love to see more people out biking instead of riding in cars, as long as they do so safely. First and foremost, get to know traffic laws or mixed-use trail etiquette. Follow the rules for your own and others’ safety.

If you must ride on the street, opt for roads with well-defined lanes for cyclists. Wear bright clothing and use reflectors and lights to make yourself as visible as possible. Stay vigilant, and don’t wear headphones or use your phone.

Wear your helmet.

Lastly, ensure that your bike fits you correctly to avoid putting your body in awkward positions that cause undue stress on joints. When you hop into a spin class at the gym, arrive early enough to adjust the bike settings. Ask the instructor to check that you’re set up correctly. If you’re planning to spend a lot of time on your road, tri, or mountain bike, it’s worth spending the money for a professional bike fitting.

You’re ready get out there and explore! Where are your favorites places to bike? Do you have a favorite style of biking?

The post Benefits of Cycling for Health and Fitness appeared first on Mark’s Daily Apple.

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Professional bodybuilder Joe Mackey has officially joined the 900-pound deadlift club. On April 16, 2022, the IFBB Pro League Men’s Open athlete completed the staggering deadlift and attained what had once been one of his lofty goals. It’s a feat that could likely stand as the heaviest ever deadlift by a bodybuilder. 

Check out the lift below — where Mackey dons a lifting belt and lifting straps — courtesy of his Instagram profile:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

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

[Related: Bodybuilder Hunter Labrada Powers Through A 495-Pound Banded Squat For 17 Reps]

Not Without a Fight

Mackey could not contain excitement over finally reaching the staggering mark in the caption of his Instagram post. 

“It was not the prettiest, but I told you and myself I was going to do it, and I did just that,” Mackey wrote. “I know I don’t say this often, but holy sh*t, that was heavy!”

Indeed, Mackey does appear to show strain in pushing through the lift — understandable, given the weight. The feat would likely not have counted in a meet due to Mackey hitching the barbell, but he persevered and locked out the rep anyway. 

“If you look midway thru the lift, you’ll see I shake my head no because doubt kicked in and said drop it,” Mackey said.”But that wasn’t going to happen without a fight.”

After expressing gratitude for his achievement, Mackey finishes the post by dedicating the 900-pound feat to his friend, the late Cedric McMillan. McMillan’s death was initially reported on April 12, 2022.

Rest in paradise big bro

Shortly after news of McMillan’s passing circulated around the bodybuilding community, Mackey shared a few private message interactions he had with his friend. The overarching sentiments centered around McMillan making sure Mackey took care of his health.

A fact certainly appreciated by Mackey — before and after. 

“I appreciate it, big bro,” Mackey wrote back to McMillan. “I’m going to go for the goal in the deadlift, and then I’ll back off the extreme heavy weight.”

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

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

[Related: Bodybuilder Derek Lunsford Shows Off Endurance By Squatting 315 Pounds For 100 Total Reps]

A Long Time Coming

Mackey has documented his journey to the 900-pound deadlift quite well of late. 

In January of 2022, Mackey completed an 855-pound deadlift that ESPN’s SportsCenter highlighted on Instagram. A little over a month later, Mackey notched an 870-pound pull that he said was a then-PR. With roughly two more months of steady progress, Mackey can now boast a deadlift that is 30 pounds heavier.

There is no thorough database of lift records for bodybuilders to check where Mackey officially stands amongst his peers. Nonetheless, Mackey assuredly knows his deadlift likely enters a rare territory. Here’s where Mackey stands compared to other notable top deadlift marks that were recorded for famously strong bodybuilders:

Notable Bodybuilder Deadlift PRs

• Ronnie Coleman — 800 pounds
• Johnnie Jackson — 832 pounds
• Stan Efferding — 837.7 pounds
• Dallas McCarver — 845 pounds
• Kyle Kirvay — 855 pounds
• Joe Mackey — 900 pounds

While it’s not possible to check for any official record, Mackey can at least share his deadlift feat with some incredibly esteemed company. 

The Next Level

It could be fair to say Mackey is still seeking a significant breakthrough as a bodybuilder. In five career IFBB Pro League competitions dating back to 2017, Mackey’s highest result is an eighth-place finish at the 2022 IFBB Tampa Pro while competing in the Open division. During his last competition, in the 2021 Chicago Pro last summer, Mackey finished 12th overall. 

There is no word on when Mackey’s next bodybuilding competition will happen. He’ll have to place high in several proceeding shows or even notch his first career victory if he wants to qualify for the 2022 Mr. Olympia — set to occur on December 16-18 in Las Vegas, NV. In the meantime, Mackey can bask in joining an exclusive, impressive club of deadlifters. 

Featured image: @jmackey33_ifbbpro 

The post Bodybuilder Joe Mackey Logs Bar-Bending 900-Pound Deadlift PR appeared first on Breaking Muscle.

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

Roughly two weeks after a training session full of unofficial International Powerlifting Federation (IPF) world records, powerlifter Tiffany Chapon continues to up the ante.

On April 17, 2022, the French athlete exceeded a total raw world of 435 kilograms (959 pounds). In addition, Chapon locked out a 100-kilogram bench press — which eclipses Hanna Rantala’s 95.5-kilogram (210.5 pounds) world record set at the 2017 IPF World Classic Powerlifting Championships. 

Both marks are unofficial because they occurred in training and not in competition. Check out each of Chapon’s lifts below, via her Instagram profile:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Tiffany Chapon (@turbo_tiff)

[Related: Powerlifter Krzysztof Wierzbicki Deadlifts 461 Kilograms (1,016 Pounds) For 3 Reps]

Here are each of Chapon’s stats from this productive training session. Note: Chapon didn’t state how much she weighed at during this session, but considering she’s nearing competition, one could assume she’s close to 47 kilograms. 

Tiffany Chapon — Training Stats | April 17, 2022

• Squat — 165 kilograms (363.8 pounds)
• Bench Press — 100 kilograms (220.4 pounds) | Unofficial World Record
• Deadlift — 170 kilograms (374.78 pounds) 
• Total — 435 kilograms (959 pounds) | Unofficial World Record

In addition to exceeding the current world record by 4.5 kilograms, Chapon has now improved upon her personal best bench press from the 2022 Fédération Française de Force (FFForce) Championnats de France Élite de Force Athlétique by 8.61 kilograms (19 pounds).

Meanwhile, with Chapon already in official possession of the squat and total IPF World Records, she’s free to continue stacking onto them. While her squat remained static from her last workout, it’s still higher than her world record mark of 155 kilograms (341.7 pounds) by 10.02 kilograms (22.1 pounds). As for Chapon’s total, it’s now a staggering 17 kilograms (37.5 pounds), better than her all-time recorded top total of 417.9 kilograms (921.5 pounds).

As for her deadlift, Chapon is still 22.5 kilograms shy of Heather Connor’s all-time world record of 192.5 kilograms (424.4 pounds).

Real Hype

It might only be a matter of time before Chapon is a household powerlifting name — if she isn’t already.

As with any IPF meets, Chapon certainly hasn’t shied away from other powerlifting competitions organized by the Fédération Française de Force (FFForce) and European Powerlifting Federation (EPF). To date, the 20-year-old can boast a stellar six victories with two other podium finishes. 

Here are Chapon’s complete results thus far:

Tiffany Chapon — Career Results

• 2020 FFForce Silent Worker Meet — 1st overall
• 2021 FFForce Test Match Eleiko — 1st overall
• 2021 FFForce Silent Worker Meet — 2nd overall
• 2021 FFForce Championnats de France Jeunes et Élite de Force Athlétique — 1st overall
• 2021 IPF World Classic Powerlifting Championships — 1st overall
• 2021 FFForce Girl Power — 2nd overall
• 2021 EPF European Classic Powerlifting Championships — 1st overall
• 2022 FFForce Championnats de France Élite de Force Athlétique — 1st overall

2022 IPF Worlds Await

Chapon’s upcoming goals aren’t ambiguous anymore. After sharing her recent marks in her Instagram post, she references the upcoming 2022 IPF World Classic Powerlifting Championships on the horizon.

Now that Chapon has revealed her next competition, it seems it’s only a matter before all of her records become official. The 2022 IPF World Classic Powerlifting Championships will take place on June 6-12 in Sun City, South Africa. 

Featured image: turbo_tiff on Instagram

The post Powerlifter Tiffany Chapon Exceeds Total & Bench Press World Records, Again, in Training appeared first on Breaking Muscle.

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You probably already cook with coconut oil. Maybe you enjoy big flakes of toasted coconut in your trail mix or shredded coconut in your grain-free Primal “oatmeal.” But have you tried the richest, most decadent coconut product of them all: coconut butter?

What is coconut butter, you ask? It’s simply dried coconut blended until it forms a smooth, creamy paste. Since the only ingredient is coconut, it’s naturally dairy-free and gluten-free.

Our favorite way to enjoy it is making the world’s easiest two-ingredient keto treat: dark chocolate with a schmear of coconut butter. Or just eat it with a spoon. We’ll never tell.

How to Make Coconut Butter

Servings: 1 to 2 cups

Time in the kitchen: 10 to 20 minutes

Ingredients

4 or more cups of unsweetened, dried coconut flakes

Directions

There’s only one necessary step: blend!

But if you want to make the best coconut butter ever, follow these 10 no-fail tips.

10 Tips for Making the Best Coconut Butter Ever

Tip #1: Use large unsweetened dried coconut flakes. These are easier to turn into butter.

Tip #2: For a deeper, nuttier flavor, toast the coconut.

Lay the coconut out on a sheet pan and place in the oven at 300 degrees Fahrenheit (150 degrees Celsius) until the coconut is lightly brown and toasted. This elevates the flavor of the coconut butter, and it will also make it easier to turn the flakes into butter.

This is not a necessary step but if you have a weak food processor, it might be a better option. If you choose to toast the coconut, the final product will be light brown instead of white, as shown in the photos later in the post.

Tip #3: Use at least 4 cups of coconut flakes and place them into a food processor. You can also use a high-speed blender, but a food processor typically makes it easier to scrape down the sides and remove the coconut butter when it’s done processing. Blenders will make a somewhat smoother finished product, but some blenders will overheat before you’re done blending the coconut.

Tip #4: Take your time! It takes anywhere from 10 to 20 minutes to get a nice smooth butter.

Tip #5: Once you turn the food processor on and let it begin to grind the coconut, stop every so often to scrape the sides of the bowl with a spoon or spatula to pick up any flakes on the sides.

Tip #6: The coconut flakes will go through multiple transformations as it turns to butter. First they will look like coarse sand.

Next, it will become liquid-y but still look grainy.

Last, it will be a smooth, thick sauce. The end result will still be thin, but it will firm up as you store it.

Tip #7: Pour the butter into an airtight jar and let it cool. Optionally, store it into multiple small containers, which makes it easier to warm up and use later on.

Tip #8: Coconut butter can be stored at room temperature, but keep in mind that toasted coconut butter will go rancid much more quickly than non-toasted. Consequently, we recommend storing toasted coconut butter in the fridge.

Tip #9: Coconut butter hardens at cooler temperatures. To use hardened butter, set up a warm water bath and let the jar sit in it for a few minutes to help soften the butter, stirring occasionally. We don’t recommend directly heating or microwaving the butter as this can mess with its consistency, but you can do it in a pinch!

Tip #10: Use the coconut butter for almost anything! We love dunking fruit or nuts in softened butter. Try adding a spoonful to savory options like curries, soups, or even to mashed veggies.

The post How to Make Coconut Better: 10 Tips for the Best Coconut Butter Ever appeared first on Mark’s Daily Apple.

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

On April 14, 2022, International Federation of Bodybuilding and Fitness (IFBB) Pro League bodybuilder Hunter Labrada showed off his strength and stamina in the squat rack. After attaching resistance bands to his rack and barbell, and elevating his heels on small platforms, Labrada squatted 495 pounds for 17 unbroken reps. 

Check out the lift below — where Labrada donned a lifting belt, lifting straps, and knee sleeves — via his Instagram profile.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Hunter Labrada IFBB Pro (@hunterlabrada)

[Related: Bodybuilder Derek Lunsford Shows Off Endurance By Squatting 315 Pounds For 100 Total Reps]

Hunting for More

Like many IFBB Pro League bodybuilders, Labrada is in the middle of his off-season. Whatever he does to train and recover has appeared to work out quite well for him throughout his career. Here are Labrada’s complete competition results to date, per NPC News Online:

• 2016 National Physique Committee (NPC) Branch Warren Classic (Heavyweight) — 1st place
• 2016 NPC San Antonio Extravaganza (Super Heavyweight) — 1st place 
• 2017 NPC Europa Dallas (Super Heavyweight) — 1st place
• 2018 NPC Junior USA Championships (Super Heavyweight) — 1st place
• 2018 NPC National Championships (Super Heavyweight) — 1st place | Earned Pro Card
• 2020 IFBB Tampa Pro (Men’s Open division) — 1st place 
• 2020 IFBB Mr. Olympia (Men’s Open division) — 8th place 
• 2021 IFBB Chicago Pro (Men’s Open division) — 1st place 
• 2021 IFBB Mr. Olympia (Men’s Open division) — 4th place 

It’s not hard to find a potential reason why Labrada became a professional bodybuilder. His father is the legendary Lee Labrada — the 1985 Mr. Universe and a member of the IFBB Pro Bodybuilding Hall of Fame. His mother, Robin, also once competed as a bodybuilder.

It appears Labrada decided to follow in his parent’s footsteps by becoming one of modern bodybuilding’s more notable active athletes.

Benefits of Banded, Heel-Elevated Squats

A traditional squat is already a quality way to activate and develop lower-body muscles. If an athlete adds bands into the mix — which, when pulling against the athlete’s strength, can add more resistance to reps — they’re usually aiming for a stiffer challenge. The benefits are even more foundational when utilizing bands during a high-repetition set like Labrada’s.

Research shows that using bands in high-repetition weight lifting leads to significant improvements in isokinetic strength — where the speed of a movement is consistent while the resistance stays constant. Athletes who actively work on their isokinetic strength could rehabilitate a preexisting injury by exerting control over the resistance of their lift. (1)

Today I was still a little gunshy, not going to lie, but there wasn’t any pain like last session, just a little awareness in the previously injured area.

In Labrada’s case, he wrote in his Instagram caption that he strained his quad lightly the last time he tried squatting. Utilizing banded squats could have been a means for him to ease back in. 

The same injury prevention rationale can apply to heel-elevated squats, too. One study showed that athletes who occasionally squatted elevated heels saw better hip mobility and ankle flexibility over a consistent training period. (2)

By using bands and elevating his heels, Labrada’s squat might have been about taking care of his quads and trying to improve aspects of his lower body stability. 

Road to 2022 Mr. Olympia

After a fourth-place finish in the 2021 Mr. Olympia, Labrada will again likely be one of this year’s top contenders for the title. The Open division, in particular, should feature a stacked field with names like defending champion Mamdouh “Big Ramy” Elssbiay and runner-up Brandon Curry. Provided Labrada stays diligent with his training, he may find himself supplanting his competitors this time around. 

The 2022 Mr. Olympia will take place on December 15-18, 2022, in Las Vegas, NV. 

References: 

1. Jee, YS. (2015). Usefulness of measuring isokinetic torque and balance ability for exercise rehabilitation. Journal of Exercise Rehabilitation. 2015 Apr; 11(2): 65–66.
2. Sriwarno, A.B., Shimomura, Y., Iwanaga, K., Katsuura, T. (2008). The Effects of Heel Elevation on Postural Adjustment and Activity of Lower-Extremity Muscles during Deep Squatting-to-Standing Movement in Normal Subjects. Journal of Physical Therapy Science. 2008 Feb; 20(1): 31-38.

Featured image: @hunterlabrada on Instagram

The post Bodybuilder Hunter Labrada Powers Through a 495-Pound Banded Squat for 17 Reps appeared first on Breaking Muscle.

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

On April 14, 2022, the Giants Live organization revealed its roster of competitors for the 2022 Strongman Classic. The event will take place on July 9, 2022, at the Royal Albert Hall in London, England. The Giants Live Strongman Classic is a relatively new competition — only dating back to 2020 — but is nonetheless a quality showcase of some of the world’s stellar strength-sports athletes. 

This year’s event has locked in 11 of its 12 competitors, while a still-undetermined “wild card” holds the final slot. Giants Live will reveal the wild card at a later date. 

2022 Giants Live Strongman Classic Lineup

Here are the confirmed competitors for London in early July:

• Oleksii Novikov (Ukraine) — Defending Champion
• Evan Singleton (United States)
• Paul Smith (United Kingdom)
• Chieck Sanou (Burkina Faso)
• Ken McClelland (United States)
• Konstantine Janashia (Georgia)
• Rob Kearney (United States)
• Andy Black (United Kingdom)
• Mark Felix (United Kingdom)
• Spenser Remick (United States)
• Adam Bishop (United Kingdom)
• Unannounced wild card 

The 2021 Giants Live Strongman Classic Champion, Oleksii Novikov, is back to defend his title. After a disappointing finish at the 2021 World’s Strongest Man (WSM), the Ukrainian athlete came in strong and beat Evan Singleton by a 1.5-point margin. Chieck “Iron Biby” Sanou rounded out the podium with a third-place result.

Of the five events — including the Axle Press, Hercules Hold, Axle Deadlift, Frame Carry, and Castle Stones — Novikov was only the athlete to notch a top-three finish in four of the five events, helping him to his eventual victory. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by GIANTS LIVE: WSM Arena Tour (@giantslivestrongman)

[Related: 2022 World’s Strongest Man Reveals 30-Person Lineup]

Potential Contenders

There are two notable absences from this year’s competition — the Stoltman Brothers.

The 2021 WSM reigning champion, Tom Stoltman, also didn’t participate in the 2022 Europe’s Strongest Man (ESM). He appears to be focusing his current energy on defending his title at the 2022 WSM, which will take place on May 24-29, 2022, in Sacramento, CA.

Meanwhile, Luke Stoltman tried to defend his 2021 ESM championship at the 2022 ESM before coming in second place to Novikov. 

Even without these two elite athletes in the fold, here are a few names to watch — outside of Novikov — for this year’s competition. Note: Giants Live has not confirmed the 2022 Strongman Classic events. 

Chieck Sanou

While he didn’t win, Sanou’s overall performance at the 2021 Strongman Classic was still noteworthy. He won two of the five events outright — the Hercules Hold and Axle Press. On the latter, Sanou notched the current axle press world record of 217 kilograms (478.4 pounds). He also possesses the current log lift world record with a 229-kilogram press (504 pounds) set at the 2021 Giants Live World Tour Finals.

Sanou does not typically compete in full competitions, usually opting for singular world-record lifts. If anyone can capture first place and break a record along the way, it might be him. 

Evan Singleton

The 2021 Arnold UK was Singleton’s last formal competition. A victory there bookended a successful late 2021 run where Singleton had at least a podium finish in four of his final five competitions — including the 2021 Strongman Classic. Seeing as how Singleton fell short by the slimmest of margins last time around, look for him to try and fill in the gap with another opportunity. 

Adam Bishop

Bishop might be more of a dark horse, but his competitors shouldn’t take him lightly. In late February 2022, the British athlete most recently finished in third place in the 2022 Britain’s Strongest Man (BSM). An overall fourth-place result at last year’s Strongman Classic — where Bishop won the Axle Deadlift event and came in second on the Frame Carry — might be a harbinger of things to come. 

Featured image: @giantslivestrongman on Instagram

The post 2022 Giants Live Strongman Classic Reveals Lineup appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Research of the Week

Blood donation lowers PFAS levels.

Psilocybin may alleviate depression by increasing global integration in the brain.

TRT improves heart disease risk in type 2 diabetics without affecting classic risk factors.

Television promotes consumption.

Gut bacteria patterns can predict long COVID.

New Primal Kitchen Podcasts

Primal Kitchen Podcast, Episode 26: The Buzz on Nutraceuticals with Beekeeper’s Naturals Founder Carly Stein

Primal Health Coach Radio: Diana Bishop

Media, Schmedia

Even a little bit of light at night disrupts your sleep.

Irish academics question the latest Lancet “red meat will kill you” study.

Interesting Blog Posts

An ancient partnership.

Random COVID discussions (check comments).

Social Notes

Do it right now.

The difference between hunger and hunger and hunger.

Everything Else

Infrared-based mind control coming?

A new micronation off the coast of Belize. 1.2 acres is very micro.

If bots are able to write compelling copy, how will people stand out?

Things I’m Up to and Interested In

Interesting: Do we really understand the brain?

Fascinating thread: Erectile dysfunction drugs as anti-aging pills.

Infuriatingly dangerous study: Vegan diets best for dogs.

Well, are you?: Are you eating enough protein (video)?

Get these guys on the Tim Ferriss podcast: NYC chess hustlers giving life advice.

Question I’m Asking

What life advice would you give?

Recipe Corner

• Oxtail soup, hearty and nutrient-dense.
• Filipino chicken and coconut soup (sub coconut or avocado oil).

Time Capsule

One year ago (Apr 9 – Apr 15)

• Rest Pause Training: How to do Myo Reps— How and why.
• Do You Know How to Properly Hydrate? It’s Not as Straightforward as You Might Think — How to drink water.

Comment of the Week

“the Sunday comment,
‘Too often, people are too hard on themselves for having these “contradictory” preferences or beliefs. As if they’re upsetting the fabric of reality or something. That’s not how this works. We can be contradictory. We are contradictory. Those contradictions don’t all have to be resolved. They can just be.’

reminds me of Walt Whitman,
Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)

and William Empson,
life involves maintaining oneself between contradictions that can’t be solved by analysis.

and Keats’ idea of negative capability, that a poet must be “capable of being in uncertainties, Mysteries, doubts, without any irritable reaching after fact and reason.

It’s taken me decades of living to give up my hope of a rational world ?
and maintain myself in contradictions..”

-Agreed, Doug.

The post New and Noteworthy: What I Read This Week—Edition 173 appeared first on Mark’s Daily Apple.

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

On April 9, 2022, reigning 212 Olympia Champion Derek Lunsford recorded himself in the squat rack, among other lifts, on his YouTube channel. Over five sets of 20 reps, the International Federation of Bodybuilding and Fitness (IFBB) Pro League bodybuilder squatted a total of 100 reps at 315 pounds. 

The high-stamina leg workout was part of Lunsford’s ongoing off-season. He’s seeking to defend his title at the 2022 Mr. Olympia. This ambitious lift is undoubtedly an excellent example of what the bodybuilder brings to the table in strength.

Lunsford’s Off-season Legs Workout

Before starting the more challenging part of the workout with the squat, Lunsford elects to warm up some of his leg muscles appropriately.

Research has shown that a proper warmup is vital to an athlete’s squat performance — both before their workout and in how they feel after. Tested subjects who utilized a progressive warmup before squatting saw increased availability of oxygen during their working set and usually felt less fatigue in their legs in the aftermath. (1)

Seated Leg Extension

Sets and Reps: 3 x 12-15 each leg

Lunsford starts the training by performing unilateral leg extensions (working the same number of reps on both legs). He begins the lift with eight plates on the machine and concludes with 14 plates on the final set. 

Lying Leg Curl

Sets and Reps: 3 x 15-20

Next, Lunsford proceeded over to the lying leg curl machine. His first set is of the slower variety to recruit (or activate) more leg muscles for his eventual squat. 

Studies have shown that an athlete recruiting muscles with single-joint exercises such as leg curls saw more significant strength gains when later performing compound movements like the squat. (2)

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Derek Lunsford (@dereklunsford_)

[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]

Barbell Squat

Sets and Reps: 5 x 20

After sufficiently warming his legs up, Lunsford turns toward the main squat event. After performing two warmup sets at 135 and 225 pounds, respectively, he dives right in. 

Over five sets of 20 reps, Lunsford completes the 100 squat reps rather casually. He doesn’t take any extended breaks and powers right through each set as soon as possible. For the challenge, Lunsford wore a lifting belt and performed shallow repetitions — he kept his legs slightly above parallel throughout. 

Once finished, Lunsford’s exhaustion is evident. He lies down on a bench to recuperate and doesn’t mince his words regarding how he feels about his feat. 

“As much as it sucks in the moment, these are the days I live for,” Lunsford says. This is why I do what I do, and I love it.”

Leg Press and Standing Leg Curl

Sets and Reps: 2 x 15 (for both movements)

To cap his leg workout while fatigued from the squats, Lunsford finishes with a couple of sets on the leg press and standing leg curl machines, respectively. 

I think I need a bucket. I don’t ever throw up during a workout.

Notably, Lunsford is a professional bodybuilder who assuredly knows his limitations. Some studies have shown that most regular athletes needn’t push past their point of muscle fatigue. Once fatigued, most people have already reached their peak muscle activation and will usually only see diminishing returns in strength gains until they recover. (3)

Onward to Mr. Olympia

Lunsford is one of bodybuilding’s more esteemed active competitors. After starting with the National Physique Committee (NPC), here are the results of his IFBB career, per NPC News Online:

• 2017 IFBB Tampa Pro, 212 division — First place 
• 2017 IFBB Mr. Olympia, 212 division — Fifth place 
• 2018 IFBB Mr. Olympia, 212 division — Second place
• 2019 IFBB Mr. Olympia, 212 division — Second place
• 2020 IFBB Mr. Olympia, 212 division — Fourth place
• 2021 IFBB Mr. Olympia, 212 division — First place

It’s a long road to the 2022 Mr. Olympia in December, but the greater sport of bodybuilding can still potentially look forward to an exciting matchup.

After coming in second place to Lunsford during the 2021 Mr. Olympia, Shaun “The Giant Killer” Clarida may come for the title again. However, while he typically competes in the 212 division, Clarida might opt for the Open division, nixing that matchup with Lunsford. Clarida has not yet clarified his decision for this year’s event. 

Regardless of who Lunsford faces off against, the 2022 Mr. Olympia should, as usual, present a thrilling stage for top-level bodybuilders. The 2022 Mr. Olympia will happen on December 15-18, 2022, in Las Vegas, NV. 

References: 

1. Ribeiro, B. et al. (2020). The Role of Specific Warm-up during Bench Press and Squat Exercises: A Novel Approach. International Journal of Environmental Research and Public Health. 2020 Sep; 17(18): 6882
2. Sugisaki, N., Kurokawa, S., Okada, J., Kanehisa, H. (2014). Difference in the Recruitment of Hip and Knee Muscles between Back Squat and Plyometric Squat Jump. PLOS One. 2014 Jun
3. Nóbrega, S.R., Libardi, C.A. (2016). Is Resistance Training to Muscular Failure Necessary? Frontiers in Physiology. 2016 Jan; 7: 10

Featured image: Derek Lunsford on YouTube

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The Silver Dollar deadlift world record has a new king sitting on its throne. On April 2, 2022, Sean Hayes pulled a 560-kilogram (1,235-pound) silver dollar deadlift during the 2022 Strongman Corporation Canada King & Queen Of The Throne contest. The competition has several events, including, among others, a log press, but Hayes only participated in the “Silver Dollar Deady” event.

The Canadian athlete’s mark exceeds Anthony Pernice’s previous Silver Dollar deadlift record of 550 kilograms (1,212 pounds), set at the 2020 United States Strongman (USS) Farm Strong Record Breaker.

Watch Hayes’ record-breaking pull below — where he donned a lifting belt and lifting straps — courtesy of his Instagram profile:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Sean Hayes (@sirseaningtoniii)

[Related: Strongman Oleksii Novikov is the 2022 Europe’s Strongest Man]

Worth Every Dollar 

While the Silver Dollar deadlift shares similarities with its close, more traditional cousin, its distinction is clear. Whereas an athlete performs a regular deadlift with a straight barbell (or trap bar), a Silver Dollar deadlift is a partial deadlift — an athlete moves the weight starting from 18 inches off the floor.

The modern nickname for the Silver Dollar deadlift comes from its presentation. Athletes often stack and encase weight plates attached to both ends of a barbell, giving the lift a unique appearance. It becomes a partial deadlift because of its starting position that has the boxes elevating the attached barbell. 

According to Strongman.org, the Silver Dollar deadlift has deep, differentiating origins. Historic competitors once lifted crates full of actual silver dollars at the ends of their barbells. Over the years, top athletes have strived for identical records and marks, but some deployed different weight variations.

For example, when strongman Tom Magee held the 535-kilogram (1,187.4 pounds) record for over three decades (1983-2017), he filled his crates with bricks. When Pernice set the previous record of 539.7 kilograms (1,189.8 pounds), he encased regular weight plates in his boxes. Notably, using weight plates was also Hayes’ setup for his Silver Dollar deadlift. 

A Strong Start

Hayes is a relative newcomer to the professional strongman scene. Per Strongman Archives, the Canadian-born athlete has competed in two events to date. Here are his results from the respective competitions:

• 2021 Official Strongman Games — Seventh place
• 2021 Canada’s Strongest Man — Third place

Hayes wrote that he tried to extend the world record further in his Instagram post. The strongman had a third Silver Dollar attempt to utilize and was ambitious by shooting for a 589.6-kilogram pull (1,300 pounds). He didn’t complete the lift.

Alas, despite the miss, Hayes managed to set himself apart. His record lift drew praise from perhaps the greatest strongman ever, Žydrūnas “Big Z” Savickas. Roughly a week after the lift, Hayes shared a recorded Cameo video message for him, sent by Savickas. The strongman legend seemed impressed and told Hayes, “For the future, I wish you more world records.”

Check out Savickas’ entire message for Hayes below:

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Sean Hayes (@sirseaningtoniii)

[Related: Strongman Nick Best Pulls A 755-Pound Deadlift At Age 53, Continues Comeback From Lat Injury]

Featured image: @sirseaningtoniii on Instagram

The post Sean Hayes Smashes Silver Dollar Deadlift World Record by Pulling 560 Kilograms (1,235 Pounds) appeared first on Breaking Muscle.