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

Men’s Open bodybuilder Samson Dauda has had a competitive year in 2022, but he still faces an uphill battle to make the most of his upcoming debut at the 2022 Mr. Olympia. “The Nigerian Lion” is both figuratively and literally one of the biggest upcoming names in the sport — and an August 24 Instagram post proves it

“The Nigerian Lion” regularly shares updates leading up to the upcoming 2022 Mr. Olympia, noting it’s his goal to have a strong performance at the contest. His latest freakish physique appears to be a step in the right direction. 

On August 24, 2022, Dauda shared a video on his Instagram where his upper-body and lower-body mass look colossal as he works through different poses. According to the bodybuilder, he weighs 330 pounds at the time of the clip.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Samson Dauda (@samson__dauda)

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

Per the caption of his Instagram post, 1989 Mr. Universe Milos Šarčev is Dauda’s coach. (Note: Šarčev also coaches Joe Mackey, another Men’s Open athlete, and Men’s Open Olympia contender Regan Grimes.) Dauda partly credited Šarčev for helping him reach his off-season training goal. 

“Finally ending this off-season at 330 pounds, the exact number we hoped to hit but not for one minute did I really think I was really going to achieve it,” Dauda wrote. “But [Milos Šarčev] had no doubt.”

Dauda’s Rise

Dauda earned his International Federation of Bodybuilding and Fitness (IFBB) Pro League card in 2018. Ever since that point, the athlete has steadily improved performance-wise. According to NPC News Online, he came in 11th place at the 2018 Romania Muscle Fest Pro in his Pro League debut. The following year saw Dauda notch two top-10 performances in the 2019 Wings of Strength Pro (seventh) and the 2019 Vancouver Pro (eighth). (Note: Dauda has only ever competed in the Men’s Open category)

In 2022, Dauda is enjoying some of the best results of his career to date. The Nigerian athlete came in fourth place at the 2022 Arnold Classic and followed up with another fourth-place finish at the 2022 Boston Pro. Per the IFBB’s qualification standards for the 2022 Mr. Olympia, Dauda’s performance in the recent Arnold Classic earned him a whopping eight points in the standings. Dauda’s result in the Boston Pro garnered the athlete two points. Those results appeared to earn Dauda a berth in the 2022 Olympia — his debut at the contest. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Samson Dauda (@samson__dauda)

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

Road to the Olympia

At the time of this article’s publication, Dauda appears to be deadset on making his debut at the Olympia this December a memorable one. After reaching his offseason goal weight-wise, the Nigerian competitor appears to be pushing himself and his strength to the limit with his appearance on bodybuilding’s grandest stage on the horizon. 

The 2022 Mr. Olympia will take place on December 16-18 in Las Vegas, NV. 

Featured image: @samson__dauda on Instagram

The post Bodybuilder Samson Dauda Weighs a Mind-Blowing 330 Pounds in Prep for 2022 Mr. Olympia appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Hey folks, Board-Certified Health Coach Erin Power is here to answer your questions about Primal eating and how to make it easier! If you’re wondering how to eat healthier without the struggle, we’ve got strategies, tips, and backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. 

Roberta asked:
“Eating this way is such a struggle! I try to eat like you say but sometimes food is the only thing that brings me joy. What happened to ‘everything in moderation’? Also, I’m 67 and don’t like bringing attention to my weird diet around friends or family. I have high cholesterol and want to lose weight. Why can’t this be easier?!”

Before I dive in with answers, I want to take a moment to recognize that you’re here, showing up, asking important questions, and seeking to understand your health and eating patterns. At any age, that’s already a win. But I have special appreciation for folks who are in their fifties, sixties, and beyond and who never stop asking what shifts or changes might help them to feel better and thrive.

For many people, there is a strong pull to “do what they’ve always done”—even if it’s not working—to get them where they want to be. This pull gets stronger the longer they’ve been doing it. Good for you for being open to something different. It’s not easy. Oh, and by the way, your brain is wired to be wary of change; so it’s almost not even your “fault” that you’re feeling a certain kind of way about a whole new diet.

Now, just for clarification, when you write “I try to eat like you say,” I’m assuming that you mean in accordance with Primal guidelines. Even within Primal guidelines, an eating plan can look all kinds of ways. Essentially, we’re talking about real, whole food as close to its natural state as possible, including high-quality protein, healthy fats, veggies, fruits, nuts and seeds, high-quality dairy, and occasional indulgences such as dark chocolate or other Primal treats.

Despite the rigid-seeming nature of that list of food choices, there is tons of nuance. Options and variations within these parameters are practically endless. For instance: for people who are sensitive to nuts and seeds or dairy; for those who avoid eating some or all animal products; and for those who aren’t in a socio-economic position to acquire the perfect grass-fed, grass-finished beef, there are still countless ways to craft delicious, nutritious meals.

What I’m getting at here is twofold:

1. There’s not “one way” to eat healthy or to follow a Primal diet.
2. You still can (and should) find joy and deliciousness with a Primal way of eating.

But…there is a caveat.

Everything in Moderation Might Equal Health in Moderation

Everyone’s version of “everything in moderation” looks different, but many of my clients come to me after their version of it decidedly did not get them where they wanted to be with health and wellness. Generally speaking, “everything in moderation” doesn’t seem to be working all that well for most people. I’m not really a tough-love kind of coach, usually, but I can’t argue with the fact that if something is not working, it makes little sense to keep doing it. If nothing changes, nothing changes.

Our bodies have not evolved to cope with many foods common in a modern diet. Highly processed foods, inflammatory seed and vegetable oils, sugar, and grains can wreak havoc on our metabolic health, endocrine system, and immune system while creating chronic inflammation and contributing to widespread diseases of modern living. Even small exposures to these “immunogenic” foods can trigger irritation and inflammation in the body—the thing we are hoping to avoid inflicting on ourselves.

That being said, we are also trying to cultivate an anti-fragile body. Your body is resilient, and can handle occasional exposures to naughty inputs like less-than-supportive foods, a bad nights’ sleep, or an extra glass of wine at a special dinner. We embrace the 80-20 principle for a reason. We also realize that everyone is at a different place in their wellness journey and brings a different set of circumstances to the table. Any supportive steps—however small—are better than none and will help create a positive feedback loop, encouraging next steps in your journey.

If we were working together in my capacity as a Primal Health Coach, I would gather more specifics on what you’re eating daily and where you’re struggling: what, specifically are you missing or craving, and what can we do to satisfy that for you so this doesn’t feel so hard. How can we fold in some flexibility and joy without backsliding into “moderation” no-man’s-land?

Changing the Story

Whether I’m working with clients or reflecting on where something feels out of alignment in my own life, one of the first places I look is the language we use and stories we tell. Might sound a bit out there, but I promise that the words we choose and the stories we repeat have a huge impact on our experience and reality.

A couple of phrases from your question stand out for me in this regard: “Eating this way is such a struggle!” and “I’m 67 and don’t like bringing attention to my weird diet around friends or family.”

Now, I’m in no way minimizing those challenges. Changing lifelong eating and lifestyle habits is objectively hard.  In other words, I totally get it. AND, I also want to gently propose that so long as you repeat and rehearse a story of struggle, you will continue to reinforce that struggle as a lived experience.

When it comes to changing your stories and beliefs (and thus actions and experience), start with your thoughts and what you say to yourself and to others. Monitor that with utmost care, because you are literally speaking your reality into being. This is a process and takes practice, but each time you catch yourself thinking of Primal eating or making healthy choices as a struggle, I’d like you to:

1. Pause and non-judgementally acknowledge the thought, feeling, or action.
2. Gently and kindly offer yourself compassion: you’re making a big change, and change is hard.
3. Reframe.

The wording you use should feel resonant with you. Try stretching beyond your current stories and beliefs but not so far that it feels totally unbelievable. For example:

• Choosing real food is challenging at times, but I love knowing I’m feeding my body what it needs to thrive.
• The more times I choose to eat real, whole, nutrient-dense food, the easier it will be. Might take a while, but soon this will just “be how I eat.”
• There are many delicious ways to nourish myself with Primal foods.

And, just for fun, here’s a really big reframe for you: Lots of folks are opting into “weird” health behaviors to take care of themselves these days. Maybe that whole “struggle” thing is an outdated story. Maybe the conventional diet that your social circle still subscribes to is actually the weird one!

Very possibly, this self-compassionate reframe exercise will feel awkward or forced at first. Do it anyway. Gently bring yourself back and treat your thoughts as though you are training a sweet but misguided puppy. Eventually, with kindness and repetition, our minds (and our puppies!) will learn.

Make It Easier

Ultimately, we are each our number 1 caretaker. Our thoughts, stories, and choices have consequences and those consequences are cumulative. Making healthy choices and giving our body what it needs to thrive is hard, but it’s not the hardest thing you’ll ever do. And it doesn’t need to be miserable.

When making changes, one of your most important jobs is to get curious and to ask: “How could I make this easier? How could I make this more enjoyable?”

The answers will differ for everyone, but hanging out here and in the Mark’s Daily Apple Facebook group is a great way to gather ideas, inspiration, and support. Ask the question, write out a list of possibilities, and give them a try! For backup and individualized support, consider hiring a coach!

External accountability truly is a game changer, and we can help you troubleshoot your specific circumstances. Visit myprimalcoach.com to learn more and get started!

Do you find Primal eating easy…or not so much? Have any ideas, tips, or inspiration to share with Roberta? Please do and drop other questions for me in the comments!

The post Ask a Health Coach: Why Is This So Hard? What Happened to Everything in Moderation? appeared first on Mark’s Daily Apple.

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

Rhianon Lovelace didn’t become one of the world’s top-tier strongwomen without lofty training ambitions. The self-proclaimed “pound for pound, strongest woman on the planet” latest strength achievement has her join a club of impressive marks throughout her career. 

On August 23, 2022, Lovelace shared an Instagram clip of herself completing a 120-kilogram (264-pound) Atlas Stone One Motion. According to Lovelace’s caption, the feat was just short of double her current (undisclosed) bodyweight. Though, with this footage taken into account, and if her recent competitions are any indication — Lovelace likely weighs somewhere in the range of 64 kilograms (141 pounds).

The athlete wore a lifting belt and knee sleeves while lifting the Atlas stone. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

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

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

Merits of the One Motion

A staple event in many strongwoman/strongman contests, the Atlas stones present a unique challenge to respective competitors. The stones are a regular closing event, meaning they can also decide the eventual victor in many contests. However, stone-only world records also exist in strongman and strongwoman competitions.

To gain an edge over their peers in lifting the Atlas stones onto their corresponding podium, many professionals will practice the “One Motion” which saves time and can be more efficient when executed properly. 

To perform an Atlas Stone One Motion, an athlete will bend over and get their upper abdomen as close to the stone as possible. They do this to limit the distance that they have to row the stone onto their body. Then, they squeeze the stone as hard as they can and lift it in a fashion reminiscent of a stiff-leg deadlift. After the stone passes their knees, they extend their hips and back in one smooth motion before placing it down. 

This technique often puts athletes in a better position to thrive in a speed-focused Atlas stone event. When it comes to lifting the heaviest stone, a more segmented approach — where the athlete lifts it off the floor, positions it in their lap, and then hoists it to the podium or over a bar — is usually preferred. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

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

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

Lovelace’s Recent Path

As a competitor and in the gym, Lovelace has been on a relative tear of late.

In May 2022, the athlete broke the British raw deadlift World Record with a pull of 241 kilograms (530 pounds) at the 2022 British Powerlifting Union (BPU) Single Lift British Championships. Then, in late June, she completed an axle press that was 7.5 kilograms (16.5 pounds) more than the current lightweight world record. Her latest achievement was breaking the deadlift strongwoman World Record with a pull of 282.5 kilograms (623 pounds) at the 2022 Berkshire’s Strongest competition in mid-July. Notably, that deadlift was 4.5-times Lovelace’s body weight of 62.5 kilograms (137.8 pounds) for the contest. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

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

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

At the time of this article’s publication, Lovelace is preparing to compete in the 2022 Arnold Sports Festival UK. That contest will take place on September 23-25, 2022, in Birmingham, United Kingdom. Based on her usual high standards, the elite strongwoman might have a performance to remember.  

Featured image: @rhianon.lovelace.kaosstrength on Instagram

The post Strongwoman Rhianon Lovelace One-Motions an Atlas Stone That’s Almost Double Her Bodyweight appeared first on Breaking Muscle.

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

David Ricks has been a competitive powerlifter in some fashion since February of 1981. Now at the age of 63, the 10-time International Powerlifting Federation (IPF) World Champion continues to push himself with his strength and training to open eyes on sanctioned lifting platforms. 

On August 23, 2022, Ricks (93KG) shared Instagram footage of himself deadlifting 284.5 kilograms (628 pounds) raw for five reps. Ricks donned a lifting belt and wrist wraps to help him with the feat.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by David Ricks (@ricks.david)

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

According to the Masters 3 powerlifter (ages 60-69), the staggering pull session is part of Ricks’ ongoing preparation for the 2022 IPF World Classic & Equipped Masters Powerlifting Championships. That contest will take place on October 8-15 in St. Johns, Newfoundland, Canada.

Judging by how his 2022 competitive year has gone thus far, that may be another productive contest for Ricks.

In late February, while competing in the 93-kilogram division, Ricks took first place in both the Open and Masters 3 divisions at the 2022 U.S. Virgin Islands Powerlifting Federation (USVIPF) Classic & Equipped National Championships. He followed that performance with a first-place Masters 3 result at the 2022 IPF World Classic Powerlifting Championships in early June. That contest also saw Ricks break three IPF raw World Records.

Here’s a rundown of his top stats from Sun City, South Africa:

David Ricks (93KG) | 2022 IPF Worlds Top Stats (Masters 3)

• Squat — 305 kilograms (672.4 pounds) — Masters 3 IPF Raw World Record
• Bench Press — 202.5 kilograms (446.4 pounds) — Masters 3 IPF Raw World Record
• Deadlift —  265 kilograms (584.2 pounds)
• Total — 772.5 kilograms (1,703.1 pounds) — Masters 3 IPF Raw World Record

According to Open Powerlifting, Ricks’ current Masters 3 raw world records are much higher than the next closest lifts. His squat is 65 kilograms (143.3 pounds) heavier than Jósef Gromek in second, his bench press is 45 kilograms (99.2 pounds) more than Ilkka Launonen just behind him, and his total is 117.5 kilograms (259 pounds) above Gromek once again. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by David Ricks (@ricks.david)

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

In a career that spans back more than four decades, here’s an overview of Ricks’ all-time competition bests:

David Ricks | All-Time Best Raw Competition Bests

• Squat — 325.5 kilograms (717.6 pounds)
• Bench Press — 210 kilograms (462.9 pounds)
• Deadlift — 325 kilograms (716.5 pounds)
• Total — 830 kilograms (1,829.8 pounds)

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by David Ricks (@ricks.david)

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

Grinding Away

Ricks usually makes it a point to share noteworthy training feats on his Instagram profile in preparation for competition and otherwise. For example, before completing this most recent deadlift session, the Masters 3 powerlifter squatted 277.1 kilograms (611 pounds) for six reps in mid-August. A squat routine from July saw the athlete capture a 244.9-kilogram (540-pound) squat for an eight-rep personal record (PR). 

Whatever Ricks focuses on with his training appears to transfer well to official competition. That could make his next appearance in Canada a memorable one. The 2022 IPF World Classic & Equipped Masters Powerlifting Championships will occur on October 8-15, 2022, in St. Johns, Newfoundland, Canada.

Featured image: @ricks.david on Instagram

The post At 63 Years Old, Powerlifter David Ricks Deadlifts 628 Pounds for 5 Reps appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Building an adult obstacle course a la Tough Mudder or Spartan Race or Ninja Warrior is a noble goal, but not everyone wants to spend their weekends constructing a complex network of lumber-heavy structures that fill up your backyard. There are prefabricated adult play structures you can buy or companies you can hire if you want to go that route. If you’re handy, you can do it yourself, but, again, it will take a lot of time. I’m more interested in constructing ad hoc adult obstacle courses using simple objects you might already have lying around or can easily obtain at Home Depot. It’s a bit more attainable that way for the average person.

Adult Obstacle Course Ideas

The beauty of these types of obstacle courses is that they are endlessly modular. You can adjust the layout, bringing the jumps closer together or farther apart as you progress in skill and strength. You can bring them to the park or the beach and set up an obstacle course wherever you want. Your creativity flourishes. It can be a different course every single time. Here’s some of the supplies I’d recommend getting your hands on and what you can create with them.

Balance beams

Long pieces of lumber are relatively inexpensive balance beams that are easy to transport. You could attach support pieces underneath on either end running perpendicular to raise the beam off the ground and provide more stability, but you don’t really need to. Simply laying the pieces directly on the ground works too. It’s also safer, since you’re not “falling” off anything.

• 2×4 if you’re not very comfortable on a balance beam
• 2×3 if you are
• 1×2 if you really want to learn to balance

You can use these for balance beams. You can use them for crawling—bear crawls along a 2×4 is a great exercise and a nice change of pace for an obstacle course.

River stones for a balancing pathway

Every time you spend a day at the creek or river, grab a few large flat-ish stones and take ‘em home. After a dozen visits you’ll have enough. Or just head down to the landscaping supply store and fill your truck/trunk with some decent sized stones.

Then, make a walking path using the stones that players have to traverse. The key is to get stones that are flat enough that you can stand on them but also have some wobble to them. They should be unsteady but relatively safe, making it a great way to walk across uneven, non-linear “ground” and activate all the muscles and connective tissue in your lower body (and balancing neurons in your brain).

You can also jump from stone to stone, as if you were at the creek. For added difficulty, spray them down with the hose first.

Fitness/yoga balls

Yoga balls get a lot of flack in the “functional fitness” community. They don’t deserve it. Sure, I don’t recommend doing squats on them or overhead presses. That’s silly, and dangerous. What I do recommend is burying it halfway up in sand or dirt to use as a small trampoline.

Get 4 or 5 of them spread out in a line and bounce your way along it. Advanced movers can even do flips, although you won’t find me doing that anytime soon.

Ropes

If you have a tree in your backyard, you can hang a rope from it. What can you do with a rope?

• Climb it- Great strength workout and a mainstay at the toughest obstacle course challenges.
• Swing from it- Just like Tarzan, scream optional.
• Leap and grab it- Stand on a chair, rock or anything high and leap to grab the rope. How far can you safely do this? Four feet? Six feet? Test yourself.

Logs or railroad ties

Something long, heavy, and wooden is a great addition to an adult obstacle course. You can have players lift the log and carry it to the next station. You can have them do a set of overhead presses, deadlifts, or squats with the log, either with one end on the ground or both ends off the ground.

Buckets filled with gravel or sand

Spend 30 bucks on 4 buckets and a couple bags of gravel or sand from the hardware store and you’ve got yourself a nice setup for loaded carries. You can carry the buckets by the handles. You can hug it to your body. You can even carry them overhead. They’re awkward and messy and gritty, and that’s the point. Whatever the course designer requires, the players have to do.

The beauty of the gravel bucket is you can adjust the weight to fit the players. Fill the bucket all the way with gravel and it’s about 75 pounds. Two of those are going to be pretty heavy. Fill it halfway and it becomes more manageable for younger, smaller players.

Light pieces of wood laid between two boxes or two chairs

These might be the most important element of all. By laying sticks or light pieces of wood across boxes or chairs, you can create hurdles to leap over or crawl under. You can even make a string of them to create a tunnel to crawl through, or an alternating series of jumps and crawls.

Tennis balls on strings

Punch holes in the tennis balls and tie strings onto them, then hang them from something overhead like a trellis, tree or gazebo. Create a series of tennis balls at varying heights that contestants have to dodge and weave through without touching. Wind will make it harder. Purposely prodding them so they swing a bit will make it even harder.

If you want, you can coat the tennis balls in charcoal dust so they leave a mark as evidence of being touched (or not).

Cones

Little cones (like you use in soccer practice) are great for creating paths you have to weave through and around. Creating a path makes things more “official,” and people are bound to be more into the obstacle course if you have a predetermined path—a journey for them to complete. It’s a little thing but it’s very important.

Throwing element

Every obstacle course should have a throwing element. In the Spartan Race, contestants have to throw a javelin at a target. You could do that—they even sell javelins on Amazon—or you could have upright sticks and a pile of rocks you have to use to knock them over. You could use a dart board, or throwing knives, or axes.

The point is to introduce an element of throwing accuracy into the course. You don’t want everything to be brute strength.

Chopping element

I still love splitting wood rounds. Takes me back to my childhood in Maine. And there’s no better workout than actually performing a functional activity. In fact, one study showed that wood chopping triggers a higher testosterone response than an equally intense bout of working out.¹

If you don’t want to set up wood round splitting, you could get a sledgehammer and some old tires and have contestants do a set number of hammer slams. The point is to lift a heavy handled object and slam it down with great purpose and intensity.

Remember to Get Creative

Take all the ideas up above and then put them together. Have a balance beam running through the tunnel. Bounce off a buried yoga ball onto a balance beam. Carry buckets of gravel while traversing the wobbly river stones. Swing off the rope onto the yoga ball course. You get the idea.

The most important thing is to introduce all the elements of human movement: speed, balance, strength (upper body, lower body, total body), skill, dexterity, throwing accuracy, cardiovascular fitness, upright, ground-based (crawling), jumping, landing. Oh, and fun.

Now I’d love to hear from you. How would you put together an adult obstacle course?

The post How to Build an Adult Obstacle Course appeared first on Mark’s Daily Apple.

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

At just 30 years old, Hassan Mostafa might have the best days of his bodybuilding career ahead of him. After winning the 2022 Puerto Rico and Orlando Pro earlier this year, the Men’s Open athlete earned his second-ever qualification to the upcoming Mr. Olympia contest, taking place this December. Roughly four months before Mostafa steps onto the Las Vegas stage for the second time, a recent training update shows the Egyptian competitor is preparing well for his debut. 

On August 22, 2022, Mostafa shared Instagram footage of himself flexing his muscles and showing off different ripped aspects of his current physique. Without a caption, what Mostafa’s body weight is in the clip is unclear. All that is evident is that his arms, legs, back, and chest look impressive as he displays them one by one. His lower-body vascularity is also very apparent. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Hassan Mostafa (@hassan_mostafa92)

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

According to NPC News Online, Mostafa began his International Federation of Bodybuilding and Fitness (IFBB) Pro League career in early 2019. Since then, the athlete has steadily tried to rise up the Men’s Open Division ranks.

Mostafa’s first Pro League contest saw the athlete earn a third-place result at the 2019 Indy Pro. He followed that with a fifth-place finish at the 2019 Tampa Pro. Eventually, after stringing together a few solid performances over the years, Mostafa made his first Mr. Olympia appearance during the 2021 edition. He finished in 13th place. 

The year 2022 has been the most productive for Mostafa thus far, as the Puerto Rico and Orlando Pro competitions were the first wins of his career. Here’s a rundown of Mostafa’s Pro League resume:

Hassan Mostafa | IFBB Pro League Career Results 

• 2019 Indy Pro — Third place
• 2019 Tampa Pro — Fifth place
• 2020-2021 New York Pro — Fourth place (2020), Third place (2021)
• 2021 California Pro — Third place
• 2021-2022 Puerto Rico Pro — Third place (2021) | First place (2022); First career victory
• 2021 Chicago Pro — Sixth place
• 2021 Texas Pro — Fifth place
• 2021 Arnold Classic — Ninth place
• 2021 Mr. Olympia — 13th place
• 2022 Orlando Pro — First place

Note: Mostafa has only ever competed in the Men’s Open division as an IFBB Pro League member.

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Hassan Mostafa (@hassan_mostafa92)

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

Mostafa’s Challenge

To push as a dark horse in December’s Olympia, Mostafa will have to overcome a host of worthy Men’s Open athletes. Among the more notable names, there’s the son of a bodybuilding legend in Hunter Labrada, one of the sport’s bigger rising stars in Nick Walker, former Olympia champion Brandon Curry (2019), and last but not least — two-time defending champ (2020-2021) Mamdouh “Big Ramy” Elssbiay. Plus, in the event he earns his IFBB Pro Card in time, there’s also promising newcomer Michal Križánek. 

It’s a tall order for any athlete, let alone an elite bodybuilder like Mostafa. Yet, anything might be possible if he can carry the momentum of a strong 2022 into the Olympia. The 2022 Mr. Olympia will occur on December 16-18 in Las Vegas, NV. 

Featured image: @hassan_mostafa92 on Instagram

The post Mr. Olympia Dark Horse Hassan Mostafa’s Latest Physique Looks Absolutely Shredded appeared first on Breaking Muscle.

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

On August 22, 2022, powerlifter Ashley Contorno (75KG) shared an Instagram clip of herself completing a 237.2-kilogram (523-pound) mat pull during a training session. In the caption of her post, Contorno asserted that the feat of strength is a new personal record (PR) for her “worst deadlift variation.”

For a new PR, the lift didn’t seem difficult for Contorno, who pulled the loaded barbell off two thin mats with relative ease and erupted with joy when her lockout was successful. The athlete wore a lifting belt and used a mixed grip to help her notch the new deadlift PR. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Dr. Ashley Contorno (@veggie_lifter)

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

According to Open Powerlifting, Contorno’s all-time competition best raw deadlift is 237.5 kilograms (523.6-pound). She achieved that pull at the 2021 World Raw Powerlifting Federation (WRPF) The Bucked Up Showdown. Contorno’s recent Instagram caption asserted confidence in a 540-pound deadlift the next time she’s on a platform.

After winning the 2022 WRPF Ghost Clash in the 75-kilogram division in February, recent months have seen Contorno stay busy with her overall training instead of formal competition. The athlete usually shares updates on her progress with similar clips of accomplishments in the gym. For example, Contorno captured a new raw back squat PR of 233.6 kilograms (515 pounds) in mid-August 2022. A few days before her back squat PR, Contorno completed a 137.4-kilogram (303-pound) squat with an additional 80 pounds of chains attached to the barbell. 

The 33-year-old Contorno isn’t new to the competitive powerlifting scene, having been involved in some capacity since January 2016. To date, she has participated in 15 contests, placing on the podium 11 times while winning on eight occasions. 

Here’s an overview of some of Contorno’s more notable results:

Ashley Contorno | Notable Career Results

• 2016 United States Powerlifting Association (USPA) Arizona State Powerlifting Championships (Raw) — First place | First career victory
• 2017 USPA Drug Tested California State Powerlifting Championships (Raw) — Second place
• 2019 Southern Powerlifting Federation (SPF) Super Training Classic — First place (Unlimited); Second place (Raw)
• 2019 USPA San Diego Fit Expo (Raw) — First place 
• 2020 USPA Rise of the Valkyrie (Raw) — First place
• 2021 WRPF The Bucked Up Showdown (Raw) — Second place
• 2022 WRPF The Ghost Clash (Raw) — First place

Note: Contorno has competed raw in all but three instances throughout her career. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by Dr. Ashley Contorno (@veggie_lifter)

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

Contorno’s Plans

At the time of this article’s publication, Contorno has not announced when she’ll appear on a sanctioned lifting platform again. Even if the athlete isn’t competing for the time being, she seems to be staying busy with her small business, the South Bay Strength Company — a powerlifting gym she co-owns with her husband Steven in Harbor City, CA. The 2022 WRPF South Bay Strength Company Boo Bash will be held at their gym on October 29, 2022.

In addition, per her LinkedIn profile, Contorno is a certified medical professional specializing in physical therapy. With that sort of health and strength background, it might only be a matter of time before Contorno starts making some of her recent training PRs official. 

Featured image: @veggie_lifter on Instagram

The post Powerlifter Ashley Contorno (75KG) Pulls Over Triple-Bodyweight, 523 Pounds for a New PR appeared first on Breaking Muscle.

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

During the recent 2022 North American Powerlifting Federation (NAPF) North American Regional Powerlifting Championships, powerlifter John LaFlamme (93KG) squatted 198 kilograms (436.5 pounds) raw. The strength feat demonstrating LaFlamme’s leg power is a new Masters 4 (ages 70-plus) International Powerlifting Federation (IPF) World Record. The contest took place on August 14-20, 2022, in Panama.

The 71-year-old LaFlamme’s new record surpasses the previous mark by 5.5 kilograms (12.1 pounds). Christian Buchs, 74, held the past record with a squat of 192.5 kilograms (424.4 pounds) at the 2019 European Powerlifting Federation (EPF) European Masters Classic Championships.

LaFlamme donned a lifting belt and had knee sleeves on to help him capture this record squat. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by King Of The Lifts (@kingofthelifts)

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

LaFlamme’s fresh squat record in the Masters 4 division might be even more noteworthy, considering he moved up a weight class. The American athlete has competed as an 83-kilogram competitor in 11 of 12 contests dating back to October 2018. On this occasion, per LaFlamme’s social media, he weighed in at 198 pounds or 89.8 kilograms — enough to compete in the 93-kilogram category.

By capturing the Masters 4 IPF World Record in the 93-kilogram division, LaFlamme now owns the record mark in both the 83 and 93-kilogram weight classes. LaFlamme squatted 193 kilograms (425.5 pounds) at the 2021 IPF World Classic Powerlifting Championships for the 83-kilogram record; he also won the contest.

“In 2020, the year I became a Masters 4 [powerlifter], my goal was to compete twice internationally to break both the Masters 4 83-kilogram and 93-kilogram weight class raw squat World Records,” LaFlamme said on Instagram. “A huge thanks to the NAPF community for your kindness and friendship at the 2022 NAPF Championships.”

LaFlamme has been competitive powerlifting in some capacity since April 1978. After an absence from the mid-1980s through the 2000s, he returned as a Masters 60-64 competitor in November 2013. Here’s a rundown of LaFlamme’s all-time competition bests:

John LaFlamme | All-Time Raw Competition Bests

• Squat — 210 kilograms (462.9 pounds) 
• Bench Press — 112.5 kilograms (248 pounds)
• Deadlift — 245 kilograms (540.1 pounds)
• Total —  557.5 kilograms (1,229 pounds) 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by John LaFlamme (@johnlaflamme83kg)

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

On the Brink

Should LaFlamme add just two kilograms (4.4 pounds) to his squat in a future competition, he would become the first Masters 4 powerlifter to squat at least 200 kilograms (440.9 pounds). Notably, LaFlamme once squatted 210 kilograms (462.9 pounds) at the 2018 USA Powerlifting Virginia State Championships. However, LaFlamme was 67 years old then, and that was as an Open competitor. 

Between several Open and Masters divisions since 1978, the next time LaFlamme competes will also be his official 50th competitive appearance as a powerlifter. It’ll be but another achievement for a long-time powerlifting icon. 

Featured image: @johnlaflamme83kg on Instagram

The post 71-Year-Old John LaFlamme (93KG) Squats 198 Kilograms (436.5 Pounds), Sets New World Record appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

So you’re thinking about investing in an air purifier for your home. Perhaps you’re worried about allergens, mold, wildfire smoke, volatile organic compounds (VOCs), or weird smells in your house. Maybe now that you’ve done a bunch of other work to “clean up” your body and environment—eliminating oxidized seed oils, swapping out your personal care products, getting that reverse osmosis system to filter your water—the next logical step is making sure you’re breathing the cleanest air possible.

You go to the store and get hit with sticker shock when you see small units for going upwards of a thousand dollars or more. Are air purifiers really worth the price, you wonder? Sure, they might be worth it if they work as advertised, but that’s if they work.

The good news is that home air purifiers do a pretty good job churning out cleaner air, provided you select the right one. They have some cons, though, too:

• Air purifiers can be expensive and noisy.
• They require regular maintenance to work properly.
• They won’t completely purify the air in your home, especially if you choose the wrong device.

Not everyone needs an air purifier, but it’s definitely worth considering, especially if you live some place with poor air quality or you have respiratory issues. Before whipping out your credit card, here’s what you need to know about selecting the best one for you.

How Do Air Purifiers Work?

There are many types of air filters and air cleaners, from big industrial units to the filtration systems built into your home’s HVAC to portable air purifiers you can place around your home. The latter are what we’re covering today.

Air purifiers can roughly be divided into two categories:

Mechanical air purifiers use filters to remove particulates from the air, including dust, pet dander, pollen, mold and fungal spores, and potentially even some microbes like viruses. These filters trap and hold the particles, preventing them from returning to circulation.

Electronic air purifiers—ionizers and electrostatic precipitators—electrically charge particles, which causes them to attach to surfaces so they are no longer floating around in the air for you to inhale. Some electronic air purifiers include collection plates to attract the charged particles, while others send them back into the room to stick to walls, furniture, or floors.

Both technologies remove physical particles from the air, not gases like VOCs. VOCs are chemicals that are emitted by a wide variety of items you already have in your home, such as paints, glues, cleaning products, cosmetics, carpet, upholstery, and more. These chemicals have been linked to both acute and long-term health issues. Activated carbon filters can absorb gases and reduce odors.

Some air purifiers will also use ultraviolet (UV) lights to kill living organisms like viruses, bacteria, and fungi. Heavy-duty units in hospitals often use a combination of mechanical filters and UV lights, but they’re also available for home use.

Air Purifier Benefits and Limitations

Air purifiers have been extensively tested and mostly proven effective for removing potentially harmful substances from the indoor air we breathe. (I’ll talk about which are best below.)

However, there is only limited evidence that this translates to measurable health benefits. They might help with allergies^{1 2} and possibly asthma.^{3 4} Otherwise, their value seems to lie in users’ subjective evaluations of breathing easier.

The general consensus among experts, including the Environmental Protection Agency (EPA) in the U.S.,⁵ is that the best way to improve your home’s environment is to use air purifiers in conjunction with frequent cleaning, good ventilation, and removing potentially harmful substances. For the cleanest indoor air possible,

• Vacuum and change sheets frequently to minimize allergens and dust.
• Ensure good ventilation via windows (assuming the air outside your home isn’t polluted or smoky) and a well-maintained HVAC system.
• Use safer cleaning products, low-VOC paint, and the like.
• Deal with mold at the source using approved remediation methods.
• Don’t smoke indoors (obviously).

Know that air purifiers aren’t tested for their ability to remove gases like radon or carbon monoxide, even if they include activated carbon filters. If you’re concerned about those substances, hire an expert to test your air quality and provide guidance.

Choosing the Right Air Purifier

First and foremost, what are your goals? Do you want to clean, sanitize, or deodorize your air?

• To clean your air—remove particulate matter like dust, pollen, smoke, and spores—HEPA filters are what you need.
• To sanitize—kill mold, viruses, or other living organisms—look for a combination HEPA filter to trap them and UV light to deliver the killing blow.
• To deodorize or remove gases like VOCs, you want an activated carbon filter.

Opt for an air purifier that uses a physical (HEPA) filter instead of electronic air filters. Electronic air filters emit ozone, a potential lung irritant. At low levels, ozone can cause symptoms like nausea or headaches; at high levels, it’s quite dangerous. Although the amount of ozone produced by these devices is supposed to be fairly minimal and too low to cause health issues, it can vary based on how you use the unit in your home.⁶

Speaking of ozone, there’s another type of air purifier, ozone-generating cleaners, that pump out ozone to (supposedly) neutralize chemicals in the air. This process can ironically create potentially harmful byproducts you wouldn’t want to breathe in. Ozone-generating cleaners also can’t remove particulate like dust or dander from the air, and the EPA is very clear: “If used at concentrations that do not exceed public health standards, ozone applied to indoor air does not effectively remove viruses, bacteria, mold, or other biological pollutants.”⁷ I’d stay away from these.

Once you’ve settled on the type, check the specs on the models you’re considering:

• Purifiers that are AHAM Certifide have been independently tested by the Association of Home Appliance Manufacturers.⁸
• Energy Star-rated appliances will use less electricity, which is worth considering for an air purifier you might be running day in and day out, year-round.
• The CADR score tells you the clean air delivery rate—how effective the unit is, essentially. The higher the better, and the bigger your room, the higher the CADR you need. The AHAM, which is responsible for testing and verifying CADR, recommends that the CADR be at least 2/3 of the room’s area in square feet. So, if your room is 12 feet by 12 feet, that’s 144 square feet, and you’ll want a CADR of at least 95 (or more if the room has high ceilings).

If you’re opting for a physical filtration system, look for a true HEPA filter, not “HEPA-like” or “HEPA-style.” Those latter terms don’t mean anything. If choosing a non-HEPA filter, check the MERV (multiple efficiency rating value). This indicates how well the filter removes small particles, with higher numbers being better.⁹ MERV ratings of 13 or higher seem to be the gold standard.

Finally, you’ll want to consider noise level and price. Bear in mind that filters need to be replaced regularly, every 3 to 12 months depending on your air purifier. Factor that into the cost, especially if you’re considering an air purifier with multiple different kinds of filters. You might want to look for one with washable and reusable filters.

DIY Air Purifier

I was skeptical of all these photos you see online of people taping HEPA filters to the front of a basic box fan, but it turns out that it probably works! The Puget Sound Clear Air Agency has tested and endorsed this method.¹⁰ The California Air Resources Board likewise concedes that DIY purifiers can combat wildfire smoke indoors, although they still recommend using commercially manufactured devices.¹¹ They also caution that you should choose a fan manufactured after 2012 because it will have a fused plug that cuts down on the fire danger if the fan falls over or overheats (a small risk to begin with), and only run the filter when you are in the room and awake out of an abundance of caution.

Considering that you can assemble a DIY air purifier for less than 50 bucks, it seems worth a shot. Here’s how you do it:

1. Get a fan. Any size or shape will do, but the more powerful the motor, the better. One side of the fan needs to be flat.
2. Get a HEPA filter or a filter with MERV rating of 13 or higher that is big enough to cover the flat side of the fan completely.
3. Secure the filter to the fan, making sure that air can’t escape out the sides. Seal it with duct tape if necessary. Air is meant to go through the filter in one direction, indicated by arrows on the side of the filter, so make sure you have it oriented correctly.
4. Run the fan and enjoy your sweet, sweet cleaner air.

As with commercial air purifiers, how effective it is depends on the size of your room, the amount of air the fan is able to move, how much you run it, and how clean the filter is. You can always test how well your DIY set-up works by procuring a digital air quality monitor and doing before-and-after tests with your homemade device. (This is also a good way to see if you need an air purifier in the first place.)

What If I Just Fill My Room with Houseplants?

I’m all for getting as many houseplants as you can reasonably fit in one space. Unfortunately, though, they probably won’t deliver the air purifying benefits you want. There’s some evidence that they remove carbon dioxide and VOCs, but they won’t filter out dust or allergens, for example. Get houseplants, sure, but get a proper air purifier if you need one, too.

Bottom Line: Do Air Purifiers Work?

Air purifiers do what they are supposed to do: remove stuff like pollen, dander, spores, and smoke that you’d rather not breathe. The most effective ones aren’t cheap, but you can get a well-rated unit for a small-ish room for a couple hundred dollars. You’ll probably be happy with your investment as long as you buy the right type of air purifier for the job and maintain it regularly. If you don’t clean and replace your filters on the manufacturer’s recommended schedule, they won’t work as well.

Just don’t expect them to completely eliminate allergy symptoms, asthma, or other health issues. Remember, cleaning your home—vacuuming, dusting, changing your sheets—is the first line of defense in keeping allergens and dust at bay. Air purifiers add an additional layer of protection.

As someone who lives in wildfire territory, I’ll probably be investing in an air purifier this year, or perhaps making my own. Tell us in the comments if you’ve tried an air purifier in your home and what benefits you experienced, if any.

The post Do Air Purifiers Work? appeared first on Mark’s Daily Apple.

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

The powerlifting sphere would do well to pay attention to Shahram Saki any time he steps into a squat rack. His latest strength feat demonstrating his leg power is one of the athlete’s best yet. 

On August 21, 2022, the Iranian athlete shared Instagram footage of himself capturing a raw 460-kilogram (1,014.3-pound) back squat during a training session to notch a new personal record (PR). Saki utilized lifting straps, wore a lifting belt, and had knee sleeves on while capturing the squat figure. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by shahram powerlifting (@shahram_power_lor)

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

According to Open Powerlifting, if Saki were to transfer this raw squat to an official competition, it would be the third-heaviest all-time, surpassing Craig Foster (457.5 kilograms/1,008.6 pounds). Only Jezza Uepa (470 kilograms/1,036.1 pounds) and Ray Williams (489.9 kilograms/1,080.2 pounds) would have higher official raw squats.

460 kilograms raw, I was born to break equations.

Saki’s new raw squat figure is 20 kilograms (44 pounds) more than his raw all-time competition best. The competitor squatted an Asian powerlifting record 440 kilograms (970 pounds) at the 2022 Iran Bodybuilding Federation (IranBBF) National Classic Powerlifting & Bench Press Championships in mid-April. That same contest saw Saki eventually score a 1,025-kilogram (2,259.7-pound) total — the highest in Asian powerlifting history. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by shahram powerlifting (@shahram_power_lor)

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

As impressive as Saki’s raw squat is, it doesn’t seem related to any upcoming competitions. At the time of this writing, Saki hasn’t given any indication of when he’ll appear on a sanctioned lifting platform next.

That said, the powerlifter usually makes a habit of showing off his progress and achievements with regular updates over his Instagram profile. Of late, Saki appears to have centered on improving his squat especially. Recent noteworthy sessions include a 430-kilogram (947.8-pound) raw squat double from mid-August and a 470-kilogram (1,036.1-pound) squat raw with wraps from earlier in the month. 

 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

 

A post shared by shahram powerlifting (@shahram_power_lor)

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

Among a litany of accomplishments, Saki captured a 510-kilogram (1,124.36-pound) squat raw with wraps in an early May 2022 workout. While some might have found the depth of Saki’s squat questionable because he didn’t necessarily reach the powerlifting competitive standard of below parallel — that achievement was five kilograms (11 pounds) more than Daniel Bell’s current all-time raw with wraps record. 

At the rapid pace Saki continues to make with his back squat and overall leg strength, he may make that record official whenever he competes again. 

Featured image: @shahram_power_lor on Instagram

The post Watch Powerlifter Shahram Saki (120KG+) Squat Over 1,000 Pounds Raw appeared first on Breaking Muscle.