“I wonder if the massive demand for students in the STEM fields has led to a decrease in academic rigor. More students means more research, which leaves colleges with relatively fewer/less-qualified reviewers to oversee and troubleshoot.
Plus, there is little short-term incentive for universities to chase away paying students. Long-term, allowing sub-par students to succeed only hurts the sciences – but academia today is very compartmentalized and ethics is about as far from STEM as any discipline can be.
I’m not suggesting that STEM professionals are any less ethical than anyone else; just that ethics have become a legal checklist rather than true moral principles. There are, no doubt, truly ethical professionals out there who remain uncompromising in their standards; I just worry they’re the academic equivalent of the northern white rhino – old and infertile, just waiting to see which is the last of a once-proud breed.”
Originally Posted At: https://breakingmuscle.com/feed/rss
Over the years, Larry “Wheels” Williams has done it all in strength sports. He’s shined as a powerlifter. He’s moonlighted as a strongman. On occasion, he’s even shown off commitment to a strict diet and training plan to partake in bodybuilding. It’s this latter niche that Wheels will be placing a particular focus on for the foreseeable future.
On Mar. 9, 2023, Wheels was interviewed by RxMuscle about his upcoming athletic endeavors. In a planned return to bodybuilding, the former Men’s Open participant revealed he wouldbe preparing to compete in the Classic Physique division sometime in 2023. A recent Instagram post on his own page would verify these plans, where Wheels wrote that he’s “starting prep” for the competitive category.
Per NPC News Online, Wheels last competed as a bodybuilder during a Men’s Open first-place performance at the 2021 National Physique Committee (NPC) Mid-Florida Classic.
Beyond trying his hand at bodybuilding again, Wheels’ rationale for featuring in the Classic Physique category seemed logical. After recent health developments like transitioning from steroid use to Testosterone Replacement Therapy (TRT), a back injury that knocked him out of competition in the summer of 2022, and some exciting developments in his personal life, Wheels appears ready to place more of a premium on his health.
None of this planned shift means Wheels won’t push full steam ahead anymore, but it does appear to suggest he’ll be more practical. Transitioning to the Classic Physique division is a part of that mission.
“Where I’m at with my journey right now is taking a healthier approach to achieving my goals,” Wheels said. “I’m recently engaged. I intend on having a family.”
At a height of 6-foot-1, on par with four-time Classic Physique Olympia champion Chris Bumstead, Wheels maintained a realistic perspective. He doesn’t think vying for Men’s Open victories is worth it based on his physical dimensions, due to the larger-sized physiques typically rewarded in the Open division. The same sentiment holds true to any of his strongman or powerlifting pursuits in the sense that Wheels doesn’t have to push his body to the limit as much.
That’s because sheer mass isn’t the primary aim of the Classic Physique division, and it presents Wheels a potentially more sustainable path to success.
“Doing Classic [Physique], I’m already as big as I need to be,” Wheels said. “If not, I have to gain a few more pounds and then cut down to the cutoff at 220 or 230 [pounds]. I think I look great and could actually be competitive, and arguably unhealthy but not to the extent to the extreme if I were to do Open bodybuilding, World’s Strongest Man events, or try and achieve another powerlifting World Record. I think I can have more longevity in Classic Physique.”
Moving up and down divisions in bodybuilding can be challenging. It asks the athlete to change their approach to nutrition and the gym. However, if anyone has proven they have the requisite versatility, it’s Wheels — a bona fide strength sport jack-of-all-trades.
Originally Posted At: https://breakingmuscle.com/feed/rss
In the current bodybuilding pantheon, William Bonac’s name belongs amongst the elite. With a championship build and resume, he’s one of the sport’s biggest stars for a good reason. Unfortunately, no one will be able to see the athlete or his physique shine on stage for a little while.
In a Mar. 6, 2023, Instagram post, Bonac reflected on what was likely a disappointing seventh-place finish at the 2023 Arnold Classic (AC). A two-time AC champion (2018, 2020), Bonac entered the competition with hopes of capturing his third career AC title — a feat only four other bodybuilders have accomplished in the contest’s 34-year history. Instead, while reflecting in the aftermath, Bonac revealed he would not compete for the rest of 2023.
Before Bonac noted he wouldn’t compete for the foreseeable future, he ran down his history at the AC. Compared to his modern peers, it’s mostly unparalleled for someone who has actually stood on top of the contest’s podium.
Here’s an overview of Bonac’s AC competitive history:
William Bonac (Men’s Open) | Arnold Classic History
2018 — First place
2019— Runner-up
2020— First place
2022— Runner-up
2023— Seventh place
*Note: Bonac missed the 2021 edition of the AC due to unexpected travel complications.
Here are the full results from the 2023 AC:
2023 Arnold Classic Results | Men’s Open
Here’s how the full top 10 shook out at the 2023 Arnold Classic:
As for what lies ahead in the coming months, Bonac kept it plain and simple. He’s going to focus on more personal endeavors for the time being.
“I can honestly say I won’t miss my diet for a while,” Bonac wrote. “Time to focus on family and other business aside from bodybuilding.”
Aside from the general ramifications of Bonac’s decision, it also means the athlete will not appear in the 2023 Mr. Olympia in early November. Bonac has competed in every Olympia since the year 2014. His best-ever result was a runner-up finish to champion Brandon Curry in 2019.
As a competitor who has never won the contest and who also finished in ninth place during the 2022 Olympia iteration, Bonac does not have automatic qualification for the 2023 contest. As such, instead of pushing for a roster berth, it seems he’s decided to rest and refocus rather than commit to a challenging training and nutrition plan in contest prep.
This is not the end for Bonac as a bodybuilder. He plans to make his competitive return to the 2024 AC. Perhaps then he can complete his vaunted mission of capturing a third championship and remind fans why they call him “The Conqueror.”
Originally Posted At: https://breakingmuscle.com/feed/rss
The 2023 World’s Strongest Man (WSM) contest is a little over one month away. This year’s premier showcase in strongman will take place on Apr. 19-23, 2023, in Myrtle Beach, SC. On Mar. 9, 2023, the WSM organization confirmed the expected events for the competition for both the Qualifying Stage and the Final.
Here’s an overview of the expected events at the 2023 WSM contest, in order:
2023 World’s Strongest Man Events
As in previous years, the contest takes place across several days of competition. Athletes are challenged to perform multiple events each day, with one day of rest before the Final.
Note: The WSM organization has not released specifics for the weight of implements or exact format of each event. Though, while unconfirmed, fans can likely expect familiar events like the Stone Off to stay similar to previous years. In the past, this decisive event has featured second and third-place finishers from each Qualifying Round squaring off in an Atlas Stones battle to vie for a spot in the Final.
The 2023 WSM will be the final WSM contest for four-time WSM champion (2011, 2013, 2015-2016) Brian Shaw and longtime competitor Mark Felix. Tom Stoltman is the two-time reigning champion (2021-2022). At the time of this article’s publication, Shaw and Stoltman are the only current or former WSM champions on the roster. Past winners like Oleksii Novikov (2020) have not yet been confirmed. Nonetheless, such a slate potentially paints the picture of a new era for the sport of strongman.
The 2023 WSM competition should act as another terrific showcase of strength and power on an international stage. With the roster and events now confirmed, it seems apparent another dynamite contest is in store.
Featured image: @theworldsstrongestman on Instagram
Originally Posted At: https://breakingmuscle.com/feed/rss
There are powerlifting superstars, and there are powerlifting supernovas. Sherine Marcelle would fit the latter cosmic description. On Mar. 6, 2023, Marcelle shared an Instagram video of herself completing a raw 227.5-kilogram (501-pound) beltless deadlift for three reps. According to the caption of Marcelle’s post, the set was a 2.7-kilogram (six-pound) personal record (PR) with this kind of deadlift for the usual 90-kilogram athlete.
“So grateful for the people that showed up and continue to show up for me. This is the strongest I have felt and the most I’ve shown up for me.”
Marcelle had no other equipment adorned to assist with her strength milestone. She completed her pull from a sumo stance with a mixed grip.
In early June 2022, after competing in February’s Word Raw Powerlifting Federation (WRPF) Ghost Clash, Marcelle had stated she would be taking most of the rest of the competitive year off to recalibrate. The athlete maintained she previously “fought through injuries” and came through with flying colors but seemed to want to take a step back for the time being. The competitor still shared various training tidbits — especially two respective back squat PRs in late August 2022 and early September 2022 — but otherwise only featured in the 2022 United States Powerlifting Association (USPA) PWRBLD Winter War in mid-December.
Based on the recent tenor of Marcelle’s Instagram posts in 2023, the athlete is ready to make her competitive return sometime in late March and early April. However, it is unclear which specific contest Marcelle will participate in, as she has not offered those concrete details. All that might provide a hint is a February 2023 salute to C.T. Fletcher. The influencer is the organizer of the annual Iron Wars, but there doesn’t appear to be another contest listed on his event website for the time being.
Wherever Marcelle does compete, she’s likened to shine: as the athlete usually does.
In her last nine professional appearances, Marcelle has fallen short of first place just twice while competing raw and with wraps. According to Open Powerlifting, Marcelle possesses one of the all-time highest raw squats (244.9 kilograms/540.1 pounds) in the 90-kilogram division, just shy of two-time reigning International Powerlifting Federation (IPF) World Champion Amanda Lawrence. Should Marcelle compete raw with wraps at her next contest, she may potentially turn her early summer 2022 squat PR (297 kilograms/655 pounds) into an all-time World Record. Only Crystal Tate (290.3 kilograms/640 pounds) has ever squatted more, raw with wraps, as a 90-kilogram competitor.
Pound for pound, Marcelle is one of the strongest powerlifters ever, regardless of division. As the official start of her personal competitive 2023 season nears, it seems apparent that the athlete will live up to that elite billing again.
Originally Posted At: https://breakingmuscle.com/feed/rss
When it’s time to hit the gym, most people instinctively gravitate toward hitting the weights. That’s certainly an understandable course of action, since weight training plays a role in everything from muscle-building and strength gains to fat-burning and even heart health.
However, for maximum results toward any of those goals — physique, performance, or health — a comprehensive training plan which includes cardiovascular training has shown to be more effective than treating weight training and cardio as either/or. (1)(2)
Credit: PR Image Factory / Shutterstock
That means making time to get outside or, for some weatherproofing, hopping on the old reliable treadmill. While treadmill workouts often bring the dread of slow, painful slogs while staring at the gym’s TV monitors, you can get a more effective workout done in less time when you crank up the intensity with interval training. Here are a few detailed workouts to make your next treadmill session a more productive and (relatively) more enjoyable experience.
For many people in the gym, once they make the decision to drop some body fat, hopping on the treadmill is often considered par for the course, along with cutting calories and skipping desserts. Rather than logging mile after foot-numbing mile, you can crank up the fat-burning by applying high-intensity intervals to your next treadmill session. Interval training has been shown to be more efficient and more effective than steady state cardio programming. (3)
Speed Intervals
This is one of the most common ways to perform an interval-based treadmill workout. Alternating periods of high-intensity, fast-paced running with low-intensity, slower paced walking allows you to effectively balance output with recovery for an efficient training session.
Because “fast pace” and “slow pace” are relative to your own ability, use your judgment when setting the treadmill speed. Aim for a strenuous run, not necessarily an all-out sprint, on the fast portion. Use a significantly slower pace, typically an easy jog or quick walk, for recovery periods.
With this approach to intervals, you have two potential avenues of progression. You can add more interval periods to increase the overall training time. This makes the workout progressively longer, but also increases the amount of work you’re doing in each session.
Credit: 4 PM production / Shutterstock
You can also keep the same number of intervals while gradually reducing the rest period in each “set.” By reducing the rest by 10 to 15 seconds per week, you’re asking your body to maintain high output with submaximal recovery. This increases the overall training intensity. Both methods can be effective, and they can be used sequentially — reduce rest periods each week for two or three weeks and then begin adding intervals once per week.
This workout can be performed two to four times per week, on non-consecutive days for better overall recovery. Don’t perform the workout immediately after training legs with weights due to potential cumulative fatigue in hip, knee, and ankle stabilizers.
Treadmill Interval
How to Do it: Set the treadmill to a very low incline (between one and three percent). Steadily increase the speed up to your fast pace. Begin watching the clock as soon as you reach your ideal speed and maintain for the desired period. After you’ve reached the target time for the fast period, steadily decrease the speed and maintain the slow pace for the desired time.
Sets and Reps: 10 “sets” of 30 seconds at a fast pace and 60 seconds at a slow pace. 15 minutes total training time.
Rest time: No rest between intervals.
HIIT Treadmill Workout for Conditioning
Improved conditioning, sometimes synonymous with endurance or cardiovascular health, can be a welcomed side effect of most types of treadmill workouts. You can adjust the training for a more efficient and more specific conditioning benefit by taking a strategic approach to the interval treadmill session.
On/Off Treadmill Circuit
This circuit-based treadmill workout may appear unconventional, but it delivers total-body conditioning and a high intensity session which has shown to be more effective than moderate-paced cardio workouts. (4) Rather than alternating active periods of fast running with recovery walking periods, this approach alternates steady (submaximal) runs with more traditional exercises using bodyweight movements or dumbbells (for convenience). You’re essentially “supersetting” a treadmill run with a conventional exercise.
Rather than taking a stationary rest period or walking at a low intensity to recover, the exercise acts as a type of “active recovery” from the hard run. This allows you to continue training while you catch your breath as your cardiovascular system recovers.
This plan requires a bit of coordination, because you’ll be getting on and off the treadmill repeatedly (as the workout’s name implies). It also requires a little bit of planning and, ideally, some extra space near the treadmill itself to safely perform the non-treadmill exercise.
Credit: Rawpixel.com / Shutterstock
This workout can be adjusted to incorporate a variety of exercises to train a larger array of muscle groups. Choose one exercise for each muscle and perform them in an alternating fashion: treadmill, first body part, treadmill, second body part, treadmill, third body part, etc.
This method can also be performed in a more basic manner focusing on a single body part for the entire session, using a different exercise in each interval. This method can work especially well with ab exercises, turning the session into a “two-for-one” cardio and ab workout.
For safety’s sake, avoid using lower body exercises such as squats or lunges because excessively fatiguing the leg muscles can increase the risk of running-related injuries. Regardless of the body part trained, avoid reaching absolute muscular failure. Doing so will create unnecessary systemic stress and impact recovery. Perform this workout two to three days per week.
Treadmill Run
How to Do it: Set the treadmill to a very low incline (between one and three percent). Gradually increase the speed until you reach a moderately challenging pace — faster than an easy jog but less than a hard sprint. Maintain the pace for the duration of the set before decreasing the speed. If you can safely dismount the treadmill as it continues moving at a very slow speed, it may be easier to begin the next interval. Safety is paramount, so if you need to stop the treadmill completely between intervals, do so.
Sets and Reps: 12-16 “sets” of one minute.
Rest time: No rest before moving to the next exercise (alternate exercises with each interval).
Push–Up
How to Do it: Drop into a classic push-up position with your hands and toes on the ground, and your hands just outside shoulder-width. Keep a straight line throughout your body. Don’t allow your hips to drop to the ground or spike up to the ceiling. Bend your arms to lower your body while aiming your elbows toward your feet rather than toward the walls to your sides. Move at a relatively slow pace with total control. Descend as low as possible before pressing to full lockout.
Sets and Reps: 6-8 x 10-12
Rest time: No rest before returning to the treadmill.
Two-Dumbbell Dumbbell Row
How to Do it: Stand with a dumbbell in each hand hanging at your sides. Hinge forward at the waist while keeping your back straight and your knees slightly bent. Keep your hands facing each other throughout the movement. Drive your elbows up and back until the weights nearest your thumbs are close to your ribs. Pause briefly before lowering to a full stretch.
Sets and Reps: 6-8 x 8-10
Rest time: No rest before returning to the treadmill.
HIIT Treadmill Workout for Beginners
Whether you’re new to the gym or just new to cardio training, you can’t always dive right into an intense workout. However, you can still use HIIT to get familiar with the training method while building a base of conditioning and general fitness.
Incline Intervals
Rather than alternating fast-paced running with slower walking, this approach uses an underappreciated benefit of the treadmill — the incline feature. Most treadmills can reach a 12-15% incline. If you’re unfamiliar with your treadmill, take some time before the workout to test its capabilities.
The goal is to maintain a steady walking pace for the duration of the workout, using the incline to add (and reduce) the difficulty throughout the session. Aim for a near-maximum incline during the high-intensity interval — ideally within two or three points of the machine’s max setting. If it’s capable of 15%, try to use at least 12%; if 12% is the maximum, aim for nine or 10%.
For the low-intensity interval, reduce the incline to one percent. The speed should not change during any interval. Choose a speed that allows a comfortable walking pace during the low interval, and keep the setting the same as the incline increases. This workout can be performed three or four days per week.
One key to maximizing any incline treadmill workout is to resist the urge to hold onto the handrails. As much as possible, allow your arms to swing naturally. Needing the handrails briefly for safety or balance is one thing. Hanging onto them to support yourself during the high incline becomes counterproductive because it reduces your body’s workload.
Treadmill Walk
How to Do it: Set the treadmill to a one-percent incline with a comfortable walking speed and begin the first interval and maintain your pace for the desired period. After the target time, steadily increase the incline to the target percentage. When you’ve reached the target, maintain the pace for the desired time before returning to the lower incline for the next interval.
Sets and Reps: 10-12 “sets” of one minute low incline and one minute high incline, 20-24 minutes total training time.
Rest time: No rest between intervals.
How to Warm-Up for HIIT Treadmill Workouts
Just because you’re using a treadmill doesn’t mean you can skip the warm-up. A thorough warm-up isn’t just beneficial for injury prevention. It’s been shown to improve performance during training. (5) That can help to make sure you’re actually putting “high intensity” into your high intensity intervals.
Be sure to factor time into your HIIT workout for a good warm-up. Don’t just plan on showing up, running for 10-15 minutes, and leaving. The time spent warming up will prepare your ankles, knees, hips, and back for the run, while also improving overall blood flow and ensuring an even more productive session.
HIIT Treadmill Workout Warm-Up
Bodyweight Squat with Pause and Calf Raise: Stand with your feet roughly shoulder-width apart. Descend into a squat as low as possible. Pause in the bottom position for two seconds before standing upright. In the top position, rise onto your toes in a calf raise. Perform 10 repetitions.
Lunge and Twist: Begin in a push-up position. Step your left foot forward into a lunge position. Raise your left arm and reach up to the ceiling. Aim to feel your hips, core, and upper back stretching. Replace your hand on the ground and step back with your foot. Repeat with the opposite side. Perform four reps per side.
Treadmill Pyramid Run: Get on a treadmill and begin at a slow walking speed. Every 20 to 30 seconds, increase the speed several points until you reach a challenging running pace. Maintain this speed for three to five minutes before reversing the process and incrementally slowing down.
Better Results with the Ups and Downs of Intervals
Steady-state workouts can have a place in your overall workout program. Performing a reliably monotonous walk can help relaxation and general restoration. But when it’s time for a hard and productive workout, some high intensity interval training will pack more results into less time. Narrow down your goal, pick the right workout, and put that treadmill to good use.
Featured Image: Antoniodiaz / Shutterstock
References
Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
Ho, S. S., Dhaliwal, S. S., Hills, A. P., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12, 704. https://doi.org/10.1186/1471-2458-12-704
Viana, R. B., Naves, J. P. A., Coswig, V. S., de Lira, C. A. B., Steele, J., Fisher, J. P., & Gentil, P. (2019). Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). British journal of sports medicine, 53(10), 655–664. https://doi.org/10.1136/bjsports-2018-099928
Sultana, R. N., Sabag, A., Keating, S. E., & Johnson, N. A. (2019). The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 49(11), 1687–1721. https://doi.org/10.1007/s40279-019-01167-w
Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Originally Posted At: https://breakingmuscle.com/feed/rss
Andrew Burton is the winner of the 2023 World’s Strongest Firefighter (WSF) contest. The contest took place as a part of the 2023 Arnold Sports Festival (ASF) in Columbus, OH, on Mar. 3-4, 2023. The festival also featured the 2023 Arnold Classic and the 2023 Arnold Strongman and Arnold Strongwoman Classic contests.
Burton’s victory stood tall in a group of more than 120 athletes and three divisions in the Men’s Open, Men’s U105KG, and Women’s Open. Initial events during the competition whittled the field down to 18 athletes — defending champion Daniel Camacho, 12 Open Men, two U105KG Men, two women, and another competitor. By the contest’s end, Burton, who competed in the Open, emerged as the victor.
Here are the results from the 2023 World’s Strongest Firefighter competition:
2023 World’s Strongest Firefighter Results
Andrew Burton
Brooks Larkin
Nathan Warfel
Idelfonso Nieves
Cameron St. Amand
Peter Juhasz
Zack Hash
Casey Shoe
Olivier de Launiere
Harry Walker
Coefficient percentages were used to balance appropriate scoring and weights for the athletes in the different divisions. The now-former reigning champion in Camacho would take home 13th place. Laura Moran was the highest-finishing woman, while Julianne Durante had won the Women’s category in the pre-Finals round. Harry Walker came in first in the U105KG category. Both Durante and Walker received prizes for their efforts.
As for Burton, his victory should probably be no surprise considering his ledger at the competition. Of the four events — the Ambulance Tire Deadlift, Sandbag Carry, Axe Hold, and Fire Hydrant Load — Burton recorded at least a top-five finish in each instance. He was in the top three in three of four slated events. Burton would win the Fire Hydrant Load outright with a time of 17.17 seconds, helping to cement his overall WSF triumph.
Here is how Burton fared on each event. Note: The Women’s Open, U105, and Men’s Open divisions used varying weights throughout the contest. Burton competed under the mandates of the Men’s Open division accordingly:
Andrew Burton | 2023 World’s Strongest Firefighter Event Results
Ambulance Tire Deadlift (272.1 kilograms/600 pounds, for maximum reps) — 16 reps (Tied for second)
Sandbag Carry (136 kilograms/300 pounds, for time) — 43.33 seconds
Axe Hold (11.3 kilograms/25 pounds, in each arm at shoulder-height for max time) — 59.7 seconds
Fire Hydrant Load (79.3, 90.7, 102.5, 113.7 kilograms/175, 200, 225, 250 pounds, as quickly as possible) — 17.17 seconds
On his Instagram, Burton, a native of Texas, appreciated his moment while living an apparent dream. Part of said dream was getting to meet the legendary Arnold Schwarzenegger.
“Well … what a week,” Burton started. “I’ve spent the day recovering and reminiscing. My legs are bruised, my traps are sore, but my heart is full. I have always wanted to be identified as an athlete. It’s one of the reasons I joined the fire service. And here I am pictured with [Schwarzenegger] after winning the title of [2023] World’s Strongest Firefighter, living my wildest dreams to the fullest!
Burton has previously competed in amateur strongman contests and is now the second WSF champion in the contest’s two-year history. Should he return to defend his title in 2024, he could potentially look forward to repeated success on the platform and renewed prestige for an already respected career.
Originally Posted At: https://breakingmuscle.com/feed/rss
Samson “The Nigerian Lion” Dauda’s win in the 2023 Arnold Classic (AC) probably wasn’t shocking per se. He just wasn’t the athlete some expected to stand on top of the podium. Now, the new title notch in Dauda’s belt is rightfully drawing the attention of prominent bodybuilding commentators and analysts. The overall message is clear: Dauda’s AC victory has put him on the map.
On Mar. 7, 2023, famed bodybuilding trainer Miloš Šarčev appeared on the Cutler Cast with Mr. Olympia icon Jay Cutler. The pair recapped the events of the AC which occurred just days earlier, and, naturally, they discussed Dauda’s standout performance. Šarčev and Cutler would eventually conclude that Dauda should be considered one of the top contenders for the 2023 Mr. Olympia title in early November.
Šarčev and Cutler could have chosen their words carefully. They could’ve treaded lightly around the potential Dauda presents. Instead, they gave the first-time AC winner a ringing Olympia endorsement. (Note: Dauda finished in sixth place at the 2022 iteration of the contest.)
Why? They view Dauda as a well-rounded, elite competitor who can topple anyone, including reigning Olympia champion Hadi Choopan and runner-up Derek Lunsford.
He’s [Dauda] the best combination of everything,” Šarčev said. “Can he beat Hadi [Choopan] and Derek [Lunsford]? Yes. Would his conditioning and size beat them at the [2023] Olympia? We’d have to see them lined up next to each other.“
Cutler would echo this sentiment from Šarčev, explaining that he thinks Dauda is starting to piece together how to prepare for an elite performance on stage. The four-time Mr. Olympia (2006-2007, 2009-2010) related it to his own career experience and put it plainly.
Dauda just has to refine small details moving forward.
“I think now you’ve figured the formula and it’s just working to get the skin a little thinner as you progress,” Cutler said. “It’s just routine now … you’re in that ‘click’ period and there’s a certain click period that people go through. I experienced this in my late 20s … I feel that his [Dauda] peak is a little delayed because of the experience and you’ve seen this crazy growth over the last year. But now, it’s just refinement of the skin thinning down a little bit better. Nothing else. Everything will improve. It’s all about just routine and training.”
After winning the 2023 AC, Dauda would write in an Instagram post that “it’s a dream come true.” There’s no telling what sorts of emotions would run through the competitor were he to win his first Olympia title in the same year. Though, if Cutler and Šarčev are correct in their evaluation, a second bigger dream might be fulfilled for Dauda on November 3-5, 2023, in Orlando, FL.
When most people think about whey protein, they think about building muscle. Protein shakes at the gym. Meal replacement drinks in lieu of real food.
The six-meal-and-three-snack-a-day bro who keeps a whey shake on his bedside table to maintain those 2 AM gains.
The up-at-dawn-to-beat-rush-hour woman who drinks a shake in the car in lieu of a pastry.
As most people see it, whey protein’s just for people who want more protein in their diets, people who don’t have the time to cook, or people who hate to cook and also need more protein. It’s for weight lifters and athletes. It’s a “poor replacement” for real food. It’s a compromise when life happens. If you can cook and eat real food regularly, the popular story goes, you don’t need whey protein. Just eat real food—right?
But there’s actually much more to whey than just building muscle.
What is Whey Protein?
Whey is a protein-packed byproduct of cheese production. It’s that pseudo-clear liquid remaining after milk has been curdled and strained. Cheese makers used to toss it aside as waste material, turn it into ricotta cheese, or feed it to livestock until food scientists started to understand its value as a protein supplement for humans.
Today, we know that whey protein is the single best supplementary source of complete essential amino acids. It contains all the essential amino acids we need to promote muscle protein synthesis and muscle growth. is far more than a byproduct of cheese-making. It’s also more than just a single protein. Instead, it houses an impressive array of components with a wide variety of biological effects: beta-lactoglobulin, alpha-lactalbumin, lactoferrin, and immunoglobulins.
Beta-lactoglobulin:
Promotes glutathione synthesis and reduces allergic disease incidence.
Improves retinol/vitamin A absorption and uptake.1
Those are just a few of the components found in that undigested whey powder sitting in your pantry. Once the whey hits your GI tract, it forms even more bioactive peptides with their own unique effects. Some improve blood lipids, lower blood pressure, or act as opioid receptor agonists (if you’ve ever seen a milk-drunk baby bliss out after nursing, his opioid receptors are likely being severely agonized by bioactive whey peptides). Others induce satiety and improve metabolic health biomarkers.
Is Whey Protein Good for You?
Yes. Whey protein can help you gain muscle and improve many health conditions, like obesity, diabetes, fatty liver, and more.
Muscle: Regardless of your age, gender, or when you take it, combining whey protein with strength training consistently produces better results and larger muscles.5 It isn’t necessary to gain muscle and build strength if you’re eating enough protein through food, but whey protein certainly helps you add high-quality animal protein to your diet.
Obesity: Whey tends to reduce fasting insulin levels in the obese and overweight (but not healthy prepubertal boys, who could use the growth promotion), increase satiety, reduce food intake, and improve resting energy expenditure.678910 If you’re trying to lose weight or prevent obesity, increasing the amount of energy you burn at rest and decreasing the amount you consume—by manipulation of satiety and fat-burning hormones—are indispensable effects.
Diabetes: Eaten before a meal, whey reduces the glucose spike from the subsequent meal in non-diabetics and type 2 diabetics alike. It achieves this by “spiking” insulin, but transiently; the insulin area under the curve improves even as the immediate insulin response increases.111213 Plus, as seen above, fasting insulin tends to lower in people consuming whey protein.
Fatty liver: In obese women, a whey supplement reduces liver fat (and as a nice side effect increases lean mass a bit).14 Fatty liver patients also benefit from whey, enjoying improvements in glutathione status, liver steatosis, and antioxidant capacity.15 Rats who supplement with whey see reduced fat synthesis in the liver and increased fatty acid oxidation in the skeletal muscle.16
Stress: In “high-stress” subjects, a whey protein shake improved cognitive function and performance by increasing serotonin levels.17 The same shake had no effect on “low-stress” subjects. And dietary whey also lowers oxidative brain stress, at least in mice.18
Cancer: Both the lactoferrin found in whey and the glutathione synthesis whey promotes may have anti-cancer effects. Lactoferrin shows potential to prevent cancer that has yet to occur and induce cell death in existing cancer cells.1920 In a recent human study, oral lactoferrin suppressed the formation of colonic polyps.21 And in animal cancer studies and human cancer case studies, whey protein has been shown to increase glutathione (“foremost among the cellular protective mechanisms”) and have anti-tumor effects.22 Whey protein can also help cancer patients stave off muscle loss and maintain strength.23
HIV: HIV is characterized by a drastic reduction in glutathione levels. And even if whey doesn’t always increase body weight in HIV patients, it does improve CD4 (a type of white blood cell) count, lower the number of co-infections, and persistently increase glutathione status.242526
Heart disease: A review of the effect of whey on major cardiometabolic risk factors found that whey protein improves the lipid profile, reduces hypertension, improves vascular function, and increases insulin sensitivity and glucose tolerance.27 Whey peptides that form during digestion actually act as ACE-inhibitors, reducing blood pressure similarly to pharmaceuticals without the side effects.28
Sarcopenia: Muscle wasting, whether cancer-related or a product of age and inactivity, is a huge threat to one’s health and happiness. Studies show that whey protein is the most effective protein supplement for countering sarcopenia, especially compared to soy.2930 A buddy of mine can attest to this; a couple months back, his grandmother hadn’t eaten for a few days, was suffering from diarrhea, mental confusion, and basically appeared to be on her deathbed. He started making her whey protein-based milk shakes and the recovery was rapid. She grew alert, active, and regained her appetite and control of her bowels. She’s not out of the woods, but at least her remaining days will be much better than the direction they were heading.
Gastrointestinal disorders: Contrary to concerns about dairy and gut health, whey can actually improve gut health and gut barrier function, even in patients with gastrointestinal disorders. In human Crohn’s disease patients, a whey protein supplement reduces leaky gut.31 In rodent models of inflammatory bowel disease, whey protein reduce gut inflammation and restore mucin (the stuff used to build up the gut barrier) synthesis.32
Is whey protein dairy?
Whey comes from milk products, so yes, whey protein is dairy. it’s a major bioactive component of dairy. And, as with other forms of dairy, we have to consider the issue of dairy intolerances and allergies. Dairy just doesn’t work for everyone, whether it’s the lactose or the proteins.
Lactose intolerant. Lactose intolerance is a sensitivity to a form of sugar in dairy products.
Casein sensitive. Casein sensitivity is an intolerance of one of the proteins in dairy products
Whey sensitive.
Luckily, most people can tolerate whey without issue. You’re far more likely to be allergic, sensitive, or intolerant to lactose or casein than to whey. And whey may even be downright anti-allergenic, as whey-based formulas have shown efficacy in the prevention of allergic diseases like asthma and eczema in susceptible children and infants.3334
The exception to this may lie in geography and ethnicity: In East Asian countries like Taiwan, whey sensitivity appears to be more common than casein sensitivity. In western regions like the United States and Europe, casein intolerance is far more common than whey.35 However, that’s just one study in people with atopic dermatitis. It might not apply to everyone.
I’ve found that most people with “dairy intolerance” can usually handle whey protein isolate, which has little to no lactose and almost zero casein.
Why eat whey protein when we could just eat yogurt, cheese, or drink milk?
In most mammalian milk, casein protein predominates and whey is a minor fraction of the total protein content. Cow, goat, horse, sheep—very high in casein, low in whey. But in human breastmilk, this ratio flips. As much as 80% of the total protein in human breastmilk is whey protein, where it plays important roles in immune system regulation and programming, cellular growth and differentiation, and overall physical and mental development. Infants raised on formula higher in casein end up with less lean mass and more fat mass than infants raised on formula higher in whey (and closer to the composition of breastmilk).36
You could make the argument that whey protein is one of the most ancestrally consistent dairy foods a person can eat.
Overall, whey protein is much more than just a protein supplement. It builds muscle, improves glucose control, regulates immune function, lowers stress, and confers a ton of beneficial effects on people who consume it. Real food is the foundation for a healthy diet. But whey protein is much more than a muscle-builder and meal replacer. I’d argue that it deserves a spot on the “supplemental foods” list alongside egg yolks, liver, fatty fish, and all the other foods that are powerful and vital in small doses.
I feel comfortable recommending its use for almost everyone, given that it’s one of the best-studied and oldest dietary supplements around.
Let’s hear from you guys. Do you take whey? If so, what kind and why? How have you benefited?
Originally Posted At: https://breakingmuscle.com/feed/rss
After an eighth-place debut at the 2022 Mr. Olympia, some had surmised that Chinedu Andrew Obiekea, aka “Andrew Jacked,” would show out at the 2023 Arnold Classic (AC). To a degree, he did. The relative rookie, beginning his second year as an International Federation of Bodybuilding and Fitness (IFBB) pro bodybuilder, took home a third-place podium finish. Like his contemporary Nick Walker, who was the runner-up to champion Samson Dauda, Jacked isn’t lamenting over what could’ve been. He’s got his vision aimed straight ahead.
On Mar. 5, 2023, Jacked shared a poignant and thoughtful Instagram post offering a personal reflection on his AC performance. Among the more notable tidbits was the rising star’s assessment of an earned result.
In some ways, Jacked seeming content with his AC result is appropriate. The athlete has already enjoyed a sterling rise to prominence. His respective wins at the 2022 Texas Pro and 2022 Arnold Classic UK contests demonstrate as much of someone with elite mass and a dynamite commitment to nutrition. At this pace, Jacked appears to only be improving.
That makes his heartfelt evaluation of the 2023 AC all too fitting. He only fell short of two other athletes while finishing ahead of established superstars like two-time Mr. Olympia (2020, 2021) Mamdouh “Big Ramy” Elssbiay (fourth place) and two-time 212 Olympia champion (2020, 2022) Shaun Clarida (fifth place), and two-time AC winner (2018, 2020) William Bonac (seventh place).
The best might truly be ahead for Jacked.
“Arnold Classic 2023 done and dusted, gameplan was executed,” Jacked wrote. “[I was] awesome and tighter in prejudging, slacked a bit in the Finals, and third place was so deserved! I’m so happy with the package presented on stage.”
As the athlete takes a break after an apparent “366 consecutive days” of contest-focused preparations, he thanked his two coaches, Chris “Psycho” Lewis and Chris Aceto, for their help. It might only be fair to assume they’ll continue to coax out the best in him.
“I’m sincerely grateful to Chris [Aceto] and Chris [Lewis] for an amazing six-week camp prep,” Jacked wrote. “Taking a break now after a long 366 days of actively prepping … and will come back fresher, stronger, prettier, classier & better.”
With names like the former two-time Mr. Olympia (2020-2021) champion Elssbiay losing their mantle, bodybuilding appears to be in a current state of flux. An established juggernaut might not be coming out victorious in every significant contest just yet. Based on his recent progress, that competitor could very well become Jacked in due time.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
Warrior Fit Testimonials
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
Thank you!! - Theresa F.
The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
I would recommend these classes to anyone. Darrin is a great trainer and he'll keep you going with his energy.
- Jami L.
Warriors Fit Audio
Warrior Fit uses High Intensity Music to get ya Moooovin' So we can all "Get Our Sweat On"
The link below will give ya a freeee shot at Audible plus a couple audio books just to try it out and if you haven't used audio books on your commutes you are missing out. Get pumped up before you get to where you are going and exercise your mind. I use it Everyday. Go get yours now!
(@sincerelysherine)
When most people think about whey protein, they think about building muscle. Protein shakes at the gym. Meal replacement drinks in lieu of real food.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
