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In their respective strength sports spheres, strongman Hafthor Björnsson and powerlifter Daniel Bell possess some unique power. They demonstrated it once again at the 2023 Arnold Sports Festival (ASF) Expo.

On Mar. 4, 2023, Björnsson completed a 395-kilogram (870.8-pound) raw deadlift from a conventional stance with a mixed grip. Later on, in a friendly deadlift battle, Bell would match Björnsson, also pulling 395 kilograms (870.8 pounds) raw with a mixed grip from a narrow stance. Both athletes only utilized a lifting belt to assist with their feats.

Björnsson deadlifting this much weight this fast is impressive, considering his recent journey.

Over the last year or so, the former 2018 World’s Strongest Man (WSM) had been pursuing boxing, among different sports endeavors. He had lost much of his strongman-built body weight and seemed primed for the long-term athletic commitment. However, in October 2022, Björnsson changed gears and revealed he would soon be returning to both strongman and powerlifting. The athlete would notch a 970-kilogram (2,138.5-pound) total in the latter, appearing at the 2022 Thor’s Christmas Powerlifting Meet.

Now, it looks like the all-time deadlift World Record holder (501 kilograms/1,104.5 pounds) is returning to his strength roots.

Meanwhile, in Bell’s case, he’s fully in line with his own past remarkable precedent.

According to Open Powerlifting, Bell is the 120-plus-kilogram raw total World Record holder (1,127.5 kilograms/2,485.7 pounds). The athlete achieved that mark at the 2020 Revolution Powerlifting Syndicate (RPS) Sarasota Showdown. This relatively easy deadlift is also just 17.8 kilograms (39.4 pounds) off his all-time raw competition best from the 2022 American Powerlifting Federation (APF) Showdown at the Storm (412.5 kilograms/909.4 pounds).

As a powerlifting competitor, Bell has not lost a contest since August 2019 and has won on 13 consecutive occasions.

With his strongman return in full swing, Björnsson has publicly stated he’d like to deadlift at least 439.4 kilograms (970 pounds) by mid-April 2023. He’s well on his way toward that lofty ambition. From Bell’s perspective, with his name at the top of the record books, he could seek to extend his record achievements soon. Like the strongman icon, Bell’s goals seem to be going according to plan.

Featured image: @thorbjornsson on Instagram

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If anyone had doubts about Eddie Hall’s earnest commitment to trying bodybuilding, the strongman legend continues to show he’s dead serious. On Mar. 5, 2023, Hall posted a video to his YouTube channel where he worked through a back workout while guided by four-time Mr. Olympia Jay Cutler (2006-2007, 2009-2010). The routine appears to be a part of a series of sessions with established bodybuilders as Hall works toward a debut sometime in the year 2024.

Much like Hall’s previous bodybuilding-esque back routines in 2023 by himself and Jamie “The Giant” Christian, the athlete and Cutler featured a lot of pulldowns and rows.

Here’s a short overview of the complete workout, in order of movement. (Note: The pair did not disclose the exact number of sets and repetitions.) Cutler frequently emphasized the conditioning benefits of strict rest periods with 45 to 60 seconds between sets.

Eddie Hall | Back Workout With Jay Cutler, March 2023

• Machine Lat Pulldown
• Single-Arm Bent-Over Dumbbell Row
• Machine Reverse-Grip Lat Pulldown
• Close-Grip Seated Rows
• Machine Reverse-Grip Row

Among the more notable tips Cutler fed Hall about building mass and refining one’s back was during the lat pulldown. The bodybuilding icon had a lot to say about proper form as the 2017 World’s Strongest Man (WSM) worked through his set.

The idea, as it often is in bodybuilding, was about contracting the muscles enough to challenge them.

“I know this weight isn’t too heavy but we’re going to work on the contraction,” Cutler told Hall. “So, when you come down, I want you to kind of … this is kind of imitating the back double biceps, right? So, you’re going to squeeze, you know? Get that fire in the lats. So, make sure you get the contraction and don’t just pull the weight.”

Cutler appeared to really want to emphasize a quality lat pulldown for Hall. After all, it seemed to be one of the keys to his successful career on stage.

“I had a wider waist, so I had to offset. I had to build as big lats as possible,” Cutler explained to Hall. “So, because you always want to create that taper in bodybuilding, right? Because I was a little wider-waisted, the lats had to really flare out. So I really focused on the pulldown movements.”

As for how Cutler characterized Hall’s work ethic, he was very complimentary while the strongman/hopeful bodybuilder did his single-arm bent-over dumbbell rows.

“He’s [Hall] definitely the hardest worker in the room. That’s for sure.”

Hall’s workout with Cutler aside, he’s certainly not slowing down his bodybuilding ambitions. At least, according to his YouTube channel. Over the past few weeks, the athlete has posted videos of himself doing segments of bodybuilding training, working with Christian and Cutler, and even the powerful Larry Wheels.

At this rate, one fact seems abundantly clear — Hall will take extra bodybuilding knowledge wherever he can get it. And he’s getting it from some well-credentialed sources.

Featured image: @eddiehallwsm on Instagram

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No one wants to come down with a yucky sickness, and we all know that colds, the flu, and painful strep throat are all contagious. Most of us try to do all we can to protect ourselves from these germs, such as backing away when someone coughs or sneezes for fear that their germs will […]

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Sometimes folks who are interested in losing weight or getting healthier get so focused on the minutia of ”optimizing” their diet, supplements, exercise, and lifestyle that they gloss over the basics. This is a mistake. No matter your goal, you have to lay a good foundation before worrying about the finishing touches. When starting a keto diet, that means gradually reducing carbs to build a base of metabolic flexibility and get into ketosis.

To be clear, you can slam your body into ketosis by dropping from several hundred grams of carbs per day, typical in a modern diet, straight to the very low carb intake required for keto. I don’t recommend it, though. 

For one thing, jumping from a high-carb diet into keto sets you up for the world of hurt known as keto flu. When you suddenly deprive your body of glucose, you can expect to experience headaches, lethargy, brain fog, and an inability to perform your typical workouts. Gradually reducing carbs gives your body the opportunity to upregulate its ability to burn fat for fuel, a necessary prerequisite of ketosis. 

Not for nothing, a gradual transition also gives the people in your life time to get on board. You might be excited about your big lifestyle change, but I hear all the time from people who are struggling because their partners, kids, or roommates aren’t exactly supportive of them tossing all the junk food and refusing to go through the drive-thru on the way home. 

Even if you’re already following a moderate-carb Primal way of eating, I still recommend taking the time to make your transition as seamless as possible. No matter where you’re starting, the best way to reach ketosis is to gradually and systematically reduce your carb intake. This is the same approach that I describe in The Keto Reset Diet, and it’s worked for the thousands of people who have participated in our Keto Month challenges.  

What Is Ketosis?

Ketosis is a metabolic state in which your liver is making ketones, which are molecules that any mitochondria-containing cell can use for energy. Your brain and heart especially thrive on ketones. To get into ketosis, you must deplete liver glycogen (the glucose stored in your liver) and keep insulin levels low. Very-low-carb diets and fasting, or a combo of the two, will get you there. Glycogen-depleting exercise helps, too.

Ketogenic (“ketone making”) diets are popular for everything from losing weight to lowering insulin and blood sugar to augmenting traditional cancer treatments. Inflammation is at the root of every chronic illness, and ketones are anti-inflammatory. They are also an efficient fuel source, and athletes across the sport spectrum are experimenting with using low-carb diets to burn fat and ketones during exercise.

The Primal Blueprint qualifies as a low-carb eating style, especially in comparison to the high-carb Standard American Diet, simply by virtue of the fact that it eliminates the major sources of carbs in the typical modern diet: grains and sugar. The version of keto I recommend is an offshoot of the Primal diet you know and love, but with fewer carbs—below 50 grams or so per day. That’s orders of magnitude less than the average person eats, and maybe half or a third of what a typical Primal person consumes. So how do you get there?

How to Gradually Reduce Carbs and Get Into Ketosis

Step one: Start with the big offenders, grains and added sugars

That means no more sugary breakfast cereal, cupcakes, soda, or donuts, but it also means no “heart healthy” whole-grain bread or pasta. Instead, build your meals and snacks around Primal fare—meat, produce, eggs, nuts and seeds, optional full-fat dairy and “sensible indulgences” like very dark chocolate (not the super sugary stuff). For those of you accustomed to the Primal Blueprint, this should be familiar. In Keto Reset lingo, we call this the metabolic reset phase. It’s the first step toward becoming fat-adapted, meaning that your cells can efficiently burn fat for fuel in place of glucose. 

At this point you aren’t counting carbs, nor are you worried about the carbs that naturally come along with fruit, vegetables, dairy products, or any other Primal food sources. Depending on where you start, it can take a while to completely eliminate grains and added sugars and get comfortable eating Primally. Stay at this step for as long as it takes. There’s no rush here.  

Step two: Eat less fruit and higher-carbohydrate vegetables, tubers, and legumes

Next, take a look at the foods you’re currently eating and start to notice their carbohydrate content. Most people don’t have any idea how many carbs, or how much fat or protein, they’re taking in on an average day. A nutrition tracker like Cronometer is useful here. You don’t need to meticulously weigh and measure your food at this stage, but you want to pay attention to what’s on your plate.

Start limiting the portion size of your highest-carb foods or swapping them out for lower-carb alternatives. There aren’t any rules about how exactly to do this, but aim to be in the range of 75 to 100 grams of carbs, give or take, on a typical day. (If you were eating Primally to start, this might already be your norm.) If you’re eating two or three servings of fruit per day, maybe you decrease it to one and trade grapes (27 grams of carbs per cup) for strawberries (12 grams of carbs per cup). If you’re still eating a cup of black beans three times per week, try half a cup twice per week, then once. 

This is also a good time to take a look at your alcohol consumption. Besides the carb content, alcohol can interfere with ketosis. 

Step three: Go keto!

The final step is to tighten the reins and get your carb intake below 50 grams per day. I don’t worry about carbs that come from above-ground green vegetables and avocados, so you have some wiggle room there, but 50 grams per day is a good target to keep in mind. 

Whereas the first two steps were somewhat laid back, here you need to be strict. Ketosis only occurs when the metabolic conditions are right. There is a distinct on-off switch. Too many carbs, and you won’t be in ketosis. For that reason, it’s often necessary to track your food  carefully for at least a few days to see where you’re at. You may also want to measure your ketone levels to ensure you’re hitting your goal. That’s not mandatory.  

At this point, there won’t be much room in your carb allowance for fruit, below-ground vegetables, or legumes. Prioritizing the most keto-friendly fruits and vegetables will allow you to enjoy the biggest, most satisfying meals. 

What Else You Should Do To Encourage Ketosis

The transition to keto is all about developing new metabolic pathways. That’s largely about what you eat, but there are other things you can do to help the process along. 

1. Increase your electrolytes. When you drop into ketosis, your kidneys start flushing electrolytes. Mindfully increasing your sodium intake especially, but also potassium and magnesium, is key to staving off keto flu.
2. Adjust your exercise. During the transition, you’ll probably have a hard time accessing top-end speed and power. Dial back the intensity and/or duration, then gradually work back to your normal volume.
3. Mind your stress. Stress activates the fight-or-flight response, which will increase the body’s demand for glucose.   

Reversing the Process – Backing Out of Keto

Transitioning out of keto to a more moderate-carb approach is as simple as gradually increasing your intake of the fruit, higher-carb vegetables, and perhaps tubers and legumes you reduced in step two. Add maybe 25 grams of carbs per week until you find your personal carb tolerance sweet spot—the point at which you feel the best mentally and physically.  

Why would you want to stop eating keto? You don’t have to. I know people who have been happily and successfully keto for a couple of decades. But I don’t think constant ketosis is necessary. For optimal metabolic flexibility, I prefer to cycle in and out of keto. This also gives you the freedom to enjoy holidays, meals out with friends, and fresh summer fruit without concerning yourself about staying in ketosis 24/7. 

That’s it, pretty simple really. Comment below with any questions or topics you’d like me to cover next!

The post How to Gradually Reduce Carbs to Reach Ketosis appeared first on Mark’s Daily Apple.

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Nick Walker entered the 2023 Arnold Classic (AC) as a presumed favorite. After finishing in third place at the 2022 Mr. Olympia, some, like four-time Mr. Olympia Jay Cutler (2006-2007, 2009-2010), expected Walker to capture his second AC title in three years. Walker had the physique and the mindset, but it wasn’t enough. Instead, Samson Dauda edged just ahead of the star to win the 2023 AC title. Walker is seemingly already looking forward, as a sequence of reflective Mar. 5-6, 2023, posts on his Instagram suggest.

Despite an apparently improved training regimen, Walker couldn’t channel his preparation into a victory at the AC. However, rather than dwell on what went wrong, the athlete seemed to focus on the positives first and foremost. After all, a loss doesn’t have to sting for long.

For an elite athlete like Walker, it can and probably should be a useful learning experience.

“We came in better [than] the O [the 2022 Mr. Olympia], improved in all areas we wanted to improve upon,” Walker wrote. “I’m really happy with the package we brought, came up a little short, but you know how I do, when I lose, I only come back better.”

Some ensuing posts would see Walker drop random quotes about what’s next and his current mindset. He maintained that he’ll always prioritize his conditioning first and that he’s a “fighter.”

Eventually, Walker came to a point where he was ready to give credit where credit was due. First, to the Arnold Sports Festival (ASF) for, in Walker’s opinion, running the contest without a hitch. Second, in a display of sportsmanship, to Dauda: for breaking through in bodybuilding’s second-biggest competition.

“I want to give a huge shoutout to the [Arnold Sports Festival] putting on an amazing show!” Walker wrote. “You guys killed it! Awesome production and everything was run smoothly … Huge shoutout to [Samson Dauda] for coming in guns blazing and taking the title win! It was a close battle but it was a well-deserved win! Samson is an awesome guy and I’m incredibly happy for him!

Appropriately, with Walker likely only aiming at big fish moving forward in his professional career, he ended his line of reflections in an expected place. Next in his crosshairs is the 2023 Mr. Olympia. After his recent spate of podium results, he’ll once again be a likely top contender for the biggest title in the sport.

“Time to go back to work! Olympia is only around the corner!”

More Bodybuilding Content:

• Kamal Elgargni Keeps 2023 Masters Olympia In Play During Ambitious Year
• 7-Time Mr. Olympia Phil Heath Looks Jacked in New Training Video
• Eddie Hall Takes Another Step Toward Bodybuilding With an Intense Back Workout

Featured image: @nick_walker39 on Instagram

The post Nick Walker Promises To Return Stronger After 2023 Arnold Classic Runner-Up Finish appeared first on Breaking Muscle.

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It’d be hard to top the weekend of March 2-5, 2023 for Victoria Long. While the strongwoman captured her second consecutive Arnold Strongwoman Classic (ASC) title in Columbus, OH, she notched a remarkable feat in the process. On the second day of competition, Long set a new World Record by completing an Elephant Bar Deadlift of 295.2 kilograms (651 pounds). It was quite the way to put a cherry on top of a fruitful performance.

The Elephant Bar deadlift was introduced by Rogue Fitness and made its debut during the 2016 ASC, though it didn’t have a record among strongwomen competitors until 2020. An Elephant Bar is a specialized barbell manufactured by Rogue Fitness. The 10-foot length is significantly longer than a traditional barbell, which allows the bar to bend as an athlete pulls through the range of motion. The extended distance also adds “whip” to the lockout position as the weights rebound slightly from momentum. Overall, this combination makes the lift uniquely challenging compared to other deadlift variations.

A little later in the competition, 10th-place ASC finisher Tamara Walcott would match Long’s mark by pulling identical weight. During the 2022 Rogue Record Breakers, Walcott had previously set the Elephant Bar Deadlift record with a pull of 290.7 kilograms (641 pounds) at the 2022 ASC. The athlete has now added 4.5 kilograms (10 pounds) to her all-time best number. Both competitors utilized lifting belts for support. Long applied lifting straps, which are in abidance with Strongwoman rules, to assist with the milestone.

Notably, Walcott opted not to use any grip support, likely owing to her experience as a competitive powerlifter where straps are not permitted. However, fans and commentators were notably surprised by Walcott’s significant struggle to achieve a decisive lockout compared to Long’s apparent ease with the record lift. Nonetheless, for Long and Walcott to put on a show with this variation of a barbell remains impressive.

On a wide-spanning competitive level, Long’s victory and record-setting performance are nothing new for the strongwoman superstar. According to Strongman Archives, the athlete has only ever fallen short of a win once in six career contests — her competitive debut at the 2019 World’s Strongest Woman (WSW) contest. Ever since, Long has maintained a spotless resume including two America’s Strongest Woman titles (2021, 2022), the 2022 Shaw Classic championship, and now two consecutive ASC titles.

As for Walcott, after a disappointing competitive strongwoman debut, matching the Elephant Bar Deadlift record was likely a welcome way to finish. Transitioning from powerlifting to strongwoman and vice versa can be challenging for athletes. For Walcott to find a way to maximize her initial appearance could speak volumes of massive improvements should she continue in strongwoman competitions. For additional context on prowess in her first professional strength sport, according to Open Powerlifting, Walcott has not lost a powerlifting competition since October 2019.

Long may have enjoyed the victory en route to her second title win. To notch a World Record in a prestigious contest is not insignificant and speaks to the growing power of one of the most formidable women competitors in strength sports.

Featured image: @roguefitness on Instagram

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There seems to be something magical about Kevin Faires when it comes to his unique grip strength and the famed Dinnie Stones. On Mar. 5, 2023, during the 2023 Rogue Record Breakers (RRB) contest, Faires broke the Dinnie Stone walk World Record when he carried them 31 feet, seven inches. The two Dinnie Stones have a cumulative weight of 734 pounds but, as added challenges to competitors, they are unevenly weighted by design and offer only thin metal rings to grip. The achievement shatters the previous record mark of 25 feet, eight inches which Faires himself set at the RRB one year ago, almost to the day.

The 2023 RRB competition was the final part of the annual Arnold Sports Festival (ASF), which also featured the 2023 Arnold Classic (AC) and the 2023 Arnold Strongman Classic (ASC). Faires was also not the only strongperson competitor to achieve a record milestone during its proceedings.

Faires appeared to use the updated rulebook of the RRB competition to his advantage. The athlete’s previous Dinnie Stone record was achieved using one uninterrupted walk. By contrast, the 2023 RRB afforded competitors leeway in that they could drop the stones one time during the event before regathering themselves and continuing the attempt. Faires dropped the Stones once after taking a single step beyond his previous mark before extending his place in the record books, picking them up and carrying them even farther.

For his remarkable Dinnie Stone efforts, Faires was awarded a lucrative $5,000 prize. Though, just erasing and rewriting his name in the record books was probably worth the achievement alone.

Regarding recent accomplishments, Faires can add his new Dinnie Stone walk to an impressive ledger. During the 2022 Strongman Rogue Invitational, the athlete broke the Thor’s Hammer Deadlift World Record when he pulled the titular implement of 147.4 kilograms (325 pounds). Such a lift surpassed former 2019 World’s Strongest Man (WSM) champion Martins Licis, who pulled 136.3 kilograms (300 pounds) during a 2021 Rogue Invitational victory.

On a grander scale, Faires’ most notable contest result might be his third-place finish during the 2022 Giants Live World Tour Finals. According to Strongman Archives, while it’s been a while since the athlete last recorded a victory (March 2017), Faires does have six top-five finishes in his last eight competitions dating back to June 2021.

A common saying some people might hear when they get flustered in life is to “get a grip.” While not outright confirmed, after his latest Dinnie Stone display of greatness, it’s apparent this hasn’t been an issue for Faires for a long time.

Featured image: @roguefitness on Instagram

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So, you have made the change from disposable plastic water bottles to your very own reusable type. Yes, this is a good move for the planet but poor management of this bottle can result in dangerous health consequences. It’s only water, right? So, why would you need to wash out your water bottle? If that’s […]

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On Sunday, March 5, 2023, the final day of the Arnold Sports Festival in Columbus, OH, strength athletes competed in the Rogue Record Breakers series after the Arnold Strongman Classic concluded the day prior. The final competition focused solely on breaking records in specialized events rather than simply earning points to rise above fellow athletes.

In its first appearance at a Rogue Record Breakers event, Trey Mitchell set the Stone Over Bar record with a dominant five-rep performance. Competitors had two minutes to lift a 460-pound (209-kilogram) stone without the assistance of “tacky” for improved grip. Arnold Strongman Classic winner Mitchell Hooper, who attempted the Stone Over Bar prior to Mitchell, achieved a single repetition.

Mitchell’s record-setting performance earned him a $5,000 prize — his second bonus award of the day after breaking his own Forward Hold record from 2022. During the Forward Hold, Mitchell, again, beat Hooper’s performance in the same event.

Trey Mitchell’s record-setting feats of strength wrap up an otherwise successful weekend for the two-time Shaw Classic winner (2021, 2022). Mitchell placed 4th in the 2023 Arnold Strongman Classic, an improvement from his 7th place achievement in the 2022 edition of the contest.

On the first day of the Arnold Strongman Classic, Mitchell won the Austrian Oak Log Lift event. Mitchell displayed phenomenal overhead pressing powering by hoisting the 195-kilogram (430-pound) log for four repetitions. In a possible coincidence, Hooper once again placed just behind Mitchell in the log lift event by completing only three repetitions with the same weight.

Whether the recurring pattern of besting Hooper was chance or a potential foreshadowing of the coming competitive season, it’s clear that Trey Mitchell appears to be headed into the 2023 strongman season ready to continue a powerful output.

Re-Watch the Action

It’s not too late to re-watch the competitors in action. To watch the strongman competitions, head to Rogue Fitness’ YouTube channel. For the bodybuilding events in the Arnold Classic, fans can visit FanMio to purchase the pay-per-view for $59.99. It can be played on any Apple device, as well as on an Android TV, Google TV, and Amazon’s Fire TV.

Featured Image: Rogue Fitness / YouTube

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Kamal Elgargni is one of the headline competitors at the 2023 Arnold Classic (AC). The Columbus, OH, contest will see Elgargni try to topple Men’s Open mountains like Nick Walker and Mamdouh “Big Ramy” Elssbiay. However, when the dust settles on the AC for this 212 third-place finisher at the 2022 Mr. Olympia, there’s still an entire 2023 competitive season to run through. Elgargni is already thinking ahead.

On Feb. 28, 2023, Elgargni was a guest on the Muscular Development podcast with Ron Harris. The conversation saw the former 212 Olympia champion (2019) discuss his bodybuilding ambitions for 2023. In the process, Elgargni revealed that he isn’t ruling out the upcoming 2023 Masters Olympia later this summer. The contest is scheduled for Aug. 26-27, 2023, in Cluj-Napoca, Romania. With the competition returning for the first time in 11 years, this would be Elgargni’s first appearance.

At 51 years old, Elgargni is eligible for both the Men’s Open and 212 divisions at the 2023 Masters Olympia. (Note: Athletes must be at least 45 to compete under both classifications). At the time of this writing, Elgargni maintains he will compete in the Men’s Open to stay relatively consistent with his training and nutrition.

What’s more, Elgargni was frank about why he’d even consider competing at the Masters Olympia: he expects the prize money to be enticing. (Note: The show’s organizers have revealed that the overall prize purse is $229,000.)

“You never know what’s going to happen down the road but, yes, it is a good title [the 2023 Masters Olympia],” Elgagrni said. “We don’t hear much about it at the moment. We don’t know what the prize money is. I hope they do something good that makes people [want to compete]. At the end of the day, it’s a business. It’s work. It’d be silly if you’re spending more than what you’re getting. It’s a good title, but it should still be a decent amount of prize money.”

As for what else lies ahead this year, Elgargni is ruling out featuring in the Men’s Open at the 2023 Mr. Olympia. Because of his perception that the judges favor size, he will stick to a 212 pursuit at the flagship competition instead. Then, after finishing up his 2023 AC appearance, the Tampa Bay, FL, resident plans to feature at the next Tampa Pro and potentially set his sights on the Masters Olympia.

Across the board, the athlete’s rationale was rather simple:

“I would love to do Tampa [Pro] again because I live in Tampa [Bay],” Elgargni said. “I would love to do it and maybe win it. To do the Olympia [Men’s] Open, no. No, no, no. I’m not thinking about the Olympia Open because the judges are not going to judge small, young, whatever they call me in the 212. Then, they’re going to judge mass monsters. If the way they judging changes, maybe you give it a try but I don’t think so. At the moment, I’ll do the Arnold [Classic], maybe the Tampa Pro in the Men’s Open, and then the Masters Olympia. That’s it. If everything goes well, I’ve done what I have to do.”

It’s been a little while since Elgargni stood at the top of any Olympia podium. In the event of a fruitful 2023, the superstar could find himself standing on two iterations of the podium.

Featured image: @ifbb_pro_kamal_elgargni on Instagram

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