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There are hot streaks, and then there’s the scorching path of triumph Mitchell Hooper left behind in 2022. In his debut year as a professional strongman, Hooper earned eight podium finishes in nine contests and won two of his last three competitions, including the 2022 Giants Live World Tour Finals and the 2022 Arnold Strongman Classic UK. He began 2023 with a victory in the 2023 Australia’s Strongest International (ASI). Now, as Hooper’s next professional display looms on the horizon, his strength makes it seem like he’s unstoppable.

On Feb. 19, 2023, Hooper posted an Instagram video where he completed a 771-kilogram (1,700-pound) leg press for eight reps. The leg training is likely part of the elite competitor’s ongoing preparation for the 2023 Arnold Strongman Classic in Columbus, OH. Set to occur on Mar. 2-5, 2023, the famed competition will feature other superstars like defending two-time World’s Strongest Man (WSM) champion Tom Stoltman and his brother Luke, as well as two-time WSM runner-up Mateusz Kieliszkowski.

Outrageous showcases of power, within or outside a sanctioned strongman context, are nothing new for Hooper. The athlete has kept busy in 2023, log-pressing 195 kilograms (430 pounds) for two reps in mid-February. A variation of the traditional strongperson Log Press will appear at the 2023 ASC as “The Austrian Oak.” Whether this event will be for reps or a max weight is unclear. Nonetheless, be it with his arms, shoulders, or legs, it appears Hooper is preparing for anything that might come on his plate in early March.

When the 2023 ASC concludes, Hooper will likely shift his focus to intense preparation for the 2023 World’s Strongest Man (WSM), unsurprisingly littered with a constellation of strongman stars. After blitzing the 2022 edition as a rookie, earning eighth place overall, he’ll undoubtedly look to build on those impressive results with his first-ever WSM title. The only exception this time is that Hooper probably won’t catch anyone off guard as a relative unknown.

Training feats aside, Hooper has been sharing occasional teaching videos about proper lifting techniques. One of the more notable was the Canadian strongman walking through how to lift a famed Atlas Stone in an efficient, safe manner. It seems if he has the knowledge, he’s willing to appropriately spread the wealth.

This year figures to be a monumental one in Hooper’s career. He’s already gained a significant foothold in the strongman sphere. Now, it’s about building a prolific legacy of success that seems like it’s only just beginning.

Featured image: @mitchellhooper on Instagram

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To compete like a champion, you have to eat like one. That is, at least you do if you’re a top-level strongman.

As the 2023 Arnold Strongman Classic (ASC) nears in Columbus, OH, in early March, the Stoltman Bros. — Tom and Luke — showcased a sample of their daily diet less than two weeks before the upcoming contest. They ate 10,000 calories combined as they tried to feed their massive builds. For the reigning two-time World’s Strongest Man (WSM) in Tom and the 2021 Europe’s Strongest Man (ESM) in Luke, it’s probably a diet befitting of two trying to lift Atlas Stones at their peak.

Here’s an overview of the Stoltman Bros.’ joint 10,000-calorie diet as they enter the final stages of their 2023 ASC training. Note: Select portions of the meals are segmented by what each brother ate specifically. The exact portions were not disclosed for every food item. Calories estimates are taken from the video notes.

Meal 1 — Breakfast

For their first meal of the day, breakfast, Luke disclosed that what the brothers eat won’t be precise between the pair. That fact doesn’t appear to have phased either athlete from necessary calorie-packing.

• Mushrooms (exact portion unclear)
• Eggs — Six for Luke, eight for Tom
• Toast — Four pieces each
• Bacon — Two pieces each

Calorie intake: Tom Stoltman, 1,300 calories; Luke Stoltman, 1,150 calories

Meal 2 — Mid-Morning Snack

The brothers continued infusing more protein into the second meal of their day. Aside from generous helpings of whey protein, they also had individual mixes of fruit for snacks. Luke consumed an unspecified amount of melon, pineapple, and mango, while Tom had strawberries.

• Whey protein — Three scoops each
• Individual fruit mixes

Calorie intake: Tom Stoltman, 358 calories; Luke Stoltman, 358 calories

Meal 3 — Preworkout Lunch

The brothers’ third meal of the day acted as pre-workout nutrition. With both strongmen having slightly different needs, their caloric layout was a bit different.

• Ground beef (Luke)
• Vegetables (Luke)
• Boiled potatoes (Luke)
• Burger with ground pork (Tom)
• Apple salad (Tom)
• Potato wedges (Tom)

Calorie intake: Tom Stoltman, 1,565 calories; Luke Stoltman, 1,274 calories

Meal 4 — Postworkout Snack

For their fourth meal, the brothers leaned on more protein infusion, this time opting to have an oat-based granola bar instead of fruit.

• Whey protein — Three scoops each
• Granola bar — One each

Calorie intake: Tom Stoltman, 596 calories; Luke Stoltman, 596 calories

Meal 5 — Dinner

To cap their full day of eating, the brothers went all-in on dinner. Fittingly, they once again had a variety of choices within their meals. The athletes explained that, in this case, dinner was their largest meal of the day in preparation for an events-based workout session the following day, which is their most intense training day of the week.

• Whey protein — Three scoops each
• Cheeseburger (Tom)
• French fries (Tom)
• Chicken (Luke)
• Boiled potatoes (Luke)

Calorie intake: Tom Stoltman, 1,630 calories; Luke Stoltman, 1,867 calories

Beyond the 2023 ASC, the Stoltman brothers have big ambitions during this competitive year. Tom will look to make it three straight WSM titles during the latest iteration of the contest in April. Meanwhile, Luke will similarly compete in the said competition as he seeks his first strongman victory since September 2021.

Featured image: @tomstoltmanofficial on Instagram

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Whether you want to build an impressive set of wheels, boost your strength, or improve athletic performance, your training had better include some single-leg exercises. Indeed, they are invaluable for balancing your physique, addressing weaknesses, improving leg strength, and providing a nasty pump.

Among the best single-leg exercises are lunges, notorious for building pain tolerance along with well-developed legs. But should you perform the lunge dynamically, taking a step forward, or should it be done statically, also called a split squat? What are the differences and similarities between these exercises? Is there an even better way of doing lunges?

Let’s compare the split squat and the basic forward lunge, and figure out which could be the right choice for your plan.

• Exercise Differences
• Exercise Similarities
• How to Do the Split Squat
• How to Do the Lunge
• How to Program The Best Single-Leg Exercise for You

Exercise Differences

At first glance, you might think there are no big differences between the forward lunge and the split squat, but you would be mistaken. One simple step forward changes several things.

Balance and Coordination

Unilateral exercises (working one limb at a time) have been shown to increase balance, agility, and coordination, as well as carrying over to injury prevention. (1) But you’re taking things a step forward with the lunge. Because your foot is not fixed in place and any added weights is moving as you step, typically dangling in your hands at arms length, the forward lunge is harder from a stability perspective because more total-body control is needed. 

This makes the lunge a more effective variation if you want to improve these qualities, for instance, if you’re an athlete. (2) On the other hand, if you are prioritizing sheer strength and muscle-building, the static squat will be the superior choice. Relatively less motor control requirement means that you can use heavier weight, apply better control on the eccentric (lowering phase), and focus more on the mind-muscle connection which is critical for muscle gains. (3)

Muscle Recruitment

The instability of the lunge will shift the focus towards stabilizing muscles, which makes sense. If you’re doing lunges for firmer glutes, then you’ll be happy to hear that the three gluteal muscles will be recruited more significantly because they stabilize the hips and the upper leg. Indeed, they externally rotate and abduct the femur. On the other hand, the adductors stabilize the leg internally, and will also be more recruited.

The abs, the lower back, and the other core muscles will have to work extra to compensate for the weight dangling around during the stepping process. Finally, the calves will have to be involved for when the lunge is done, they are used to propel yourself up back to the initial position. On the other hand, the static squat reducing the involvement of these muscles, it will be a better choice to scorch your quadriceps. 

Exercise Similarities

The split squat, also called the static lunge, shares some clear similarities with the forward lunge. 

Unilateral Leg Training

Both exercises involve knee extension and hip extension. As such, they target the same leg muscles — your quadriceps, glutes, adductors, and hamstrings. Your core will also be challenged to support the weight and balance your upper body.

As unilateral exercises, only one leg is working at a time. To be more precise, one leg is primarily working due to the staggered stance. Your rear leg is used for support and will still contribute to the movement in a small degree, but the bulk of the weight has to be supported and driven by the front leg.

Both of these exercises will contribute to improved balance, stability, and coordination. Emphasizing each leg on its own will also be helpful to balance your any potential developmental weaknesses between sides. (4)

How to Do the Split Squat

With the split squat being generally more stable than the forward lunge, you can capitalize on the opportunity to safely use barbells to add resistance. Position yourself in front of a rack, place the barbell on the “shelf” of your upper back and unrack it. Take a few small steps back to make room to perform the exercise. Take a shallow step forward with one leg, and one small step backward with the other leg, ending up in a half-lunge position with a hip-width stance.

Brace your core and bend your legs until your rear knee grazes the floor. Press the weight up by driving through your front foot. Make sure most of your weight is on your front leg. Repeat for the desired amount of repetitions before racking the bar and switching legs.

Form tip: Keep your front foot flat on the ground during the exercise. Focus on pushing through your heel to ensure maximal glute engagement and leg stability. 

Benefits of the Split Squat

• The split squat is the unilateral “squatting motion” exercise that will allow you to use the most weight, making it a great choice for building strength.
• This stable exercise allows you to focus on time under tension, mind-muscle connection, and going to failure relatively safely for an excellent hypertrophy stimulus.

Split Squat Variations

There are several ways to perform a split squat in order to better suit your specific goals. Add them, if needed, once you’ve mastered the basic split squat.

Bulgarian Split Squat

This infamous exercise, often known for creating post-workout soreness, is also one of the best lower-body builders there is. To do the Bulgarian split squat, you elevate your rear leg on a box or a bench, and then perform a traditional split squat. The elevated foot allows you to potentially reach a much deeper stretch and a longer range of motion. This can help focus even more on your glutes and build hip mobility in a new way for deeper squats and better lower body function.

This exercise is better done later in a workout for moderate to high repetitions. If you want to challenge your glutes and core even more, hold a single dumbbell or kettlebell in the hand opposed to the front leg. 

Smith Machine Split Squat

The split squat has the advantage of being more stable, but why not take things a step further and use the Smith machine to provide maximal stability? This way, you can safely scale up the intensity, reach closer to muscular failure, and focus on the mind-muscle connection ensuring maximal hypertrophy.

Position yourself in the middle of the Smith machine, assume a half-lunge position, and unrack the bar before performing the exercise. Complete all reps with one leg before switching sides.

Front Rack Split Squat

The front rack split squat requires more upper body mobility to assume the front rack position with a barbell, similar to performing a front squat. Any potential awkwardness in learning the bar position is compensated by increased efficiency and greater total-body muscle.

Holding the bar this way will target more your quadriceps as well as your upper back and core. If the front rack position is too hard for you, either try the “California grip” variation with your arms crossed over the bar or switch the barbell for a pair of kettlebells or dumbbells.

How to Do the Lunge

Stand tall with a pair of dumbbells in your hands and your arms straight down by your sides. Take a breath and brace your core before stepping forward with one foot. Keep your shoulders back and your torso upright. Bend your legs with control until they both form a nearly 90-degree angle and your rear knee barely grazes the floor. Keep your front foot flat with most of your weight on your front leg.

Drive through your front heel to raise yourself back up, and push through your toe to get back in the initial position. Repeat with the other leg. Finding your forward footing is an added challenge to your stability and balance, so make sure you start with relatively lighter weights.

Form tip: Beware not to use too narrow a step forward, which will compromise your balance and stability. Stepping too far, however, will not allow a significant range of motion and will decrease muscle recruitment.

Benefits of the Lunge

• Improved neuromuscular control, stabilization, and balance, because of the challenge created by the dynamic motion.
• Promotes core and a complete lower-body development — quadriceps, hamstrings, glutes, and calves.

Lunge Variations

When the forward lunge is no longer a secret to you, try these variations to spice up your training or to focus more on certain benefits of the lift.

Walking Lunge

The lunge is dynamic in nature, so why not make it even more dynamic? The walking lunge will challenge your motor control and body awareness even more, as well as provide a robust stimulus for muscle growth because of the constant time under tension.

You can also use these to challenge your heart rate, and add a strength training element to your cardio routine.

Reverse Lunge

It might not seem like there’s a difference between stepping backward or stepping forward, but there actually is. The reverse lunge is a relatively safer and more stable exercise that can decrease knee stress.

It’s easier to control the eccentric and maintain your balance, making it an effective choice for size and strength.

Pendulum Lunge

This advanced variation will challenge your neuromuscular control like no other. It essentially combines a forward lunge and a reverse lunge into a single repetition. To perform it, step forward into a lunge, descend, and return to the initial position. Without letting your foot rest on the ground, immediately step back and transition into a reverse lunge.

This exercise challenges your whole body stability, making it a highly effective choice to reinforce your stabilizer muscles or jack up your heart rate because so many muscles are involved during each repetition.

How to Program the Right Movement

The split squat and lunge are both multi-joint free-weight exercises. As such, you can include these in any training program for a variety of goals, be it strength, size, or cardiovascular capacities.

Building Strength

Technically, experienced lifters could perform the split squat for sets of three, or even heavy single repetitions as long as form is maintained. However, the vast majority of lifters should stick to three to five sets of five to eight repetitions. This will ensure the best blend of size and strength to your wheels with a reduced risk of injuries, which can be increased during exercises with high stability requirements.

The forward lunge is not well-suited to very heavy weights because knee strain and impact can be increased during the stepping portion of the movement.

Building Muscle

If you’re more concerned with maximal size and a burning sensation in your legs, two to four sets of 10 to 15 repetitions of either the split squat or the lunge will scorch your lower body and core. Both exercises will provide an excellent hypertrophy stimulus, particularly when performed after your main heavy exercises.

Bodyweight-Only Cardio Training

Adding a strength training element to your cardio routine is a great way to develop multiple qualities at the same time — size, cardio, athleticism, strength. In fact, science has shown that bodyweight circuits can be as effective as any other form of cardio (treadmill, biking, etc.) to build endurance and shed body fat. (5)

Including these in your circuits is a great way to build your heart and your lower body at the same time. If you want to test your mettle, you can try performing walking lunges for distance, or for very high reps, one or two days per week. Aim to increase the distance or total repetitions each week.

• Week One: 50 lunges total reps per leg
• Week Two: 75 lunges total reps per leg
• Week Three: 100 lunges total reps per leg
• Week Four: 125 lunges total reps per leg
• Week Five: 150 lunges total reps per leg
• Week Six: 200 lunges total reps per leg
• Week Seven: 225 lunges total reps per leg
• Week Eight: 250 lunges total reps per leg

Battle for Better Legs

There are many possible ways to lunge, but as long as your working includes either the split squat or lunge, you’re on the right path to bigger, stronger legs. Now that the differences and advantages of each variation are laid out, include the movement best suited to your specific goals and needs, and take a step toward stronger, more muscular, more powerful legs.

References

1. Speirs, Derrick E.1,2; Bennett, Mark A.3; Finn, Charlotte V.4; Turner, Anthony P.2. Unilateral vs. Bilateral Squat Training for Strength, Sprints, and Agility in Academy Rugby Players. Journal of Strength and Conditioning Research 30(2):p 386-392, February 2016. | DOI: 10.1519/JSC.0000000000001096
2. Ramirez-Campillo, Rodrigo & Burgos, Carlos & Henríquez-Olguín, Carlos & Andrade, David & Martínez, Cristian & Álvarez, Cristian & Castro-Sepulveda, Mauricio & Marques, Mário & Izquierdo, Mikel. (2015). Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players. The Journal of Strength and Conditioning Research. 29. 1317–1328. 10.1519/JSC.0000000000000762.
3. Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Brandt M, Jay K, Colado JC, Andersen LL. Importance of mind-muscle connection during progressive resistance training. Eur J Appl Physiol. 2016 Mar;116(3):527-33. doi: 10.1007/s00421-015-3305-7. Epub 2015 Dec 23. PMID: 26700744.
4. Núñez FJ, Santalla A, Carrasquila I, Asian JA, Reina JI, Suarez-Arrones LJ. The effects of unilateral and bilateral eccentric overload training on hypertrophy, muscle power and COD performance, and its determinants, in team sport players. PLoS One. 2018 Mar 28;13(3):e0193841. doi: 10.1371/journal.pone.0193841. PMID: 29590139; PMCID: PMC5874004.
5. Kim JW, Ko YC, Seo TB, Kim YP. Effect of circuit training on body composition, physical fitness, and metabolic syndrome risk factors in obese female college students. J Exerc Rehabil. 2018 Jun 30;14(3):460-465. doi: 10.12965/jer.1836194.097. PMID: 30018934; PMCID: PMC6028228.

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What mental image does the word “yoga” conjure for you? Probably a spandex-clad individual in downward dog or balancing on one leg in tree pose. Or maybe they’re in a complicated full-body knot that requires five times more flexibility than you’ve ever had? Does it look like hard work? 

That’s certainly one version of yoga, the kind that dominates the modern notion of yoga in the West, but it’s not at all what we’re talking about today. 

What if I told you that there is another kind of yoga, one in which you don’t move at all? You don’t even sit or stand; you lie down the whole time. That’s yoga nidra. “Yoga nidra” literally means “yogic sleep,” sometimes translated as “conscious sleep.” The goal of yoga nidra is to achieve an altered state of awareness where you are neither awake nor asleep but in a liminal space in between—or maybe surpassing both. (Technically, the term refers to the state of consciousness beyond wakefulness or sleeping. That is, “yoga nidra” is the destination, not the journey it takes to get there. But in common parlance, people use it to mean the entire practice.) 

Yoga nidra offers the opportunity to step outside your body, thoughts, and emotions. It is a state of deep relaxation and, say proponents, of deep healing where your subconscious becomes more open to learning and establishing new thought and behavior patterns, stress dissipates, and you move towards physical health and homeostasis. “Equivalent to fours hours of deep sleep!” is a common selling point. 

The latter may or may not be true, but it’s clear that yoga nidra has a lot to offer by way of promoting relaxation, better sleep, and even recovery from major stress and trauma. There isn’t a person operating in the modern world who couldn’t benefit from slowing down and intentionally tapping into relaxing, restorative practices. Is yoga nidra right for you?

A Brief History of Yoga Nidra

Modern yoga nidra practices have roots tracing back into many ancient yoga and meditation traditions. In ancient texts, yoga nidra or yoganidra sometimes referred to that non-sleep, non-waking level of consciousness or to the goddess Yoga Nidra Shakti. ¹ Yoga nidra was often described as a higher state of being, one in which normal mental and bodily activities ceased, and the yogi achieved a state of bliss.² 

The type of yoga nidra practice you’re likely to encounter today was probably inspired by 19th and 20th century “relaxationists” and hypnotists who were interested in harnessing the healing power of rest, according to scholars,³ but it really got its kickstart thanks to the teachings of Swami Satyananda Saraswati. Beginning in the 1960s and 70s, Satyananda devised a method of using breathing techniques and body scans to achieve progressive relaxation and tap into yoga nidra. If you take a yoga nidra class today, there’s a good chance you’ll be following his method, or something quite like it.

Yoga nidra has since enjoyed a surge in popularity, as well as academic interest. In the 2000s, clinical psychologist and yoga scholar Dr. Richard Miller developed his iRest protocol—a version of yoga nidra—and institute of the same name to help people dealing with issues ranging from “normal” stress to severe PTSD, sleep disturbances, and chronic health issues. More recently, Stanford neuroscientist Dr. Andrew Huberman coined the term “non-sleep deep rest” (NSDR) to encompass practices that can promote stress release, neuroplasticity, more efficient learning, and better sleep, among other benefits. Huberman counts yoga nidra, hypnosis or self-hypnosis, and napping as types of NSDR.

What Happens During a Yoga Nidra Practice?

Yoga nidra involves a guided, meditative practice designed to achieve a deep state of relaxation where you transcend waking, sleeping, and dreaming states to arrive at a deeper level of consciousness. You remain aware of the outside world (unlike when you’re asleep), but you are totally detached from it. You are aware but not really awake. There but not-there. In a true state of yoga nidra, you reportedly experience not only profound relaxation but a sense of interconnectedness with the universe. 

This is where yoga nidra differs from traditional meditation in an important way. With meditation, you are usually sitting up and cultivating intense focus, sometimes on the breath, a chant, or a mental image. You are very much awake, and your conscious awareness is very much “on.” In yoga nidra, conscious thought is “turned off,” replaced by an awareness that is neither focused nor intentional. As yoga scholars Dr. Stephen Parker and Swami Veda Bharati describe it, “Neither thoughts nor images are present, and the practitioner experiences conscious, deep, dreamless sleep, possessing awareness of the surroundings but neither thinking about them nor interacting with them.”⁴ 

Like all forms of yoga or meditation, the particulars of your practice will depend on who’s guiding you. Depending on how your guide or teacher was trained, they may follow a script or they may tap into a more intuitive flow during the session. Either way, it will probably involve a similar series of steps, something like this:

• You begin by lying on your back in savasana, or corpse pose.
• Set an intention, or sankalpa, for the practice. This might be something simple like “I am going to relax,” or it could be something bigger you are trying to achieve like, “I will sleep well at night” or “I will stop drinking alcohol.”
• Next comes a series of visualization and breathing exercises. The purpose is to move you through different layers of the self toward a state of yoga nidra. Typically you would start with a body scan, moving your awareness to different points around your body, followed by instructions to bring awareness to your breathing, your senses, and your thoughts, often with specific visualization cues. Ultimately, you arrive in the desired state of deep relaxation.
• Finally, you reaffirm your intention or sankalpa before returning to a waking state.

Benefits of Yoga Nidra

According to traditional wisdom, yoga nidra is a deeply healing state. Yoga nidra is especially touted as an effective way to alleviate stress, sleep better, and improve overall well-being. And there are plenty of studies to support these assertions, for example:

• Yoga nidra reduced stress and anxiety among college students,^{5 6} nursing students,^{7 8} and professors.⁹
• Adults with chronic insomnia were randomly assigned to receive cognitive behavioral therapy or do yoga nidra at home (using a recording) for five weeks. Both groups’ total sleep time and sleep efficiency improved, but yoga nidra outperformed CBT in terms of  changes in slow-wave sleep and total insomnia severity.¹⁰
• Four weeks of yoga nidra was more effective than progressive muscle relaxation for improving sleep quality in male athletes (though both were helpful).¹¹
• Two studies found that depression and anxiety decreased, and psychological well-being improved, among women with menstrual health problems after six months of yoga nidra.^{12 13} (Interestingly,yoga nidra also seems to affect reproductive hormone levels.¹⁴)
• Yoga nidra may be an effective tool for helping veterans (and potentially others) cope with PTSD symptoms.^{15 16} The U.S. Army Surgeon General has endorsed yoga nidra as an effective strategy for pain management.¹⁷

Scientific studies (small though they are) provide some evidence about the physiological effects underlying sthe mental and physical health benefits practitioners observe.

• According to one study, for example, yoga nidra can activate the parasympathetic, rest-and-digest nervous system, as evidenced by higher heart rate variability (HRV).¹⁸
• Another set of researchers put eight experienced yoga teachers in a PET scan and had them do a yoga nidra practice, during which they showed a 65 percent increase in dopamine release in the brain.¹⁹
• Other studies suggest that a regular yoga nidra practice can reduce blood pressure,^{20 21} inflammation as measured by CRP,²² and blood glucose levels.^{23 24}

Getting Started

There’s no question that all forms of yoga and meditation can offer tremendous physical, mental, and even spiritual benefits for people who practice regularly. However, other forms of yoga have barriers to entry—concerns that you might not be strong enough or flexible enough, for example—that can scare people away. And a lot of people give up on meditation because they find it too hard to quiet the monkey mind and achieve the desired focus (although that does get easier with time). 

The beauty of yoga nidra is that it can be practiced anywhere by anybody. No special equipment nor physical fitness capabilities are required. There are lots of free yoga nidra exercises online, and many yoga studios offer in-person classes. Some are as short as 10 minutes, which are great when you need to take a quick break. To really tap into the benefits, though, most yoga nidra practices will last 30 to 45 minutes or so. 

If the idea of disconnecting from the conscious mind while still retaining awareness, of “surfing the interface between sleeping and waking consciousness” (a common tag line of yoga nidra) feels a bit too abstract for you, I’d encourage you to give it a try nevertheless. All you have to do is lie still and listen to the teacher’s voice. Consider it a practice of deep relaxation to start. Who couldn’t benefit from that?

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Coffee sometimes gets a bad rap; however, organic coffee is loaded with helpful antioxidants, and the caffeine it contains is quite useful as well. Not only is it good to drink, but it is also great for your skin, the body’s largest organ. Incorporating coffee into your diet and your personal care routine is a […]

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In some ways, the 2023 World Raw Powerlifting Federation (WRPF) Ghost Clash 2 might have been the first significant powerlifting meet of the calendar year. While there were a whole host of impressive and victorious performances at the Miami, FL, competition, Hunter Henderson’s output might have taken the strength cake.

On Feb. 19, 2023, as an 82.5-kilogram competitor, Henderson set an all-time World Record squat with knee sleeves of 267.5 kilograms (589.7 pounds) during the WRPF contest. With the feat, Henderson broke the previous raw record, which she also held, in the 82.5-kilogram weight class after squatting 250 kilograms (551.1 pounds). That mark occurred at the 2022 United States Powerlifting Association (USPA) Hybrid Showdown 4 in January 2022. A year later, the athlete has added 17.4 kilograms (38.6 pounds) to her previous raw best. In addition to her knee sleeves, Henderson also donned wrist wraps and a lifting belt during the squat.

It seemed apparent the lift was of little issue for Henderson. After attaining appropriate depth, Henderson exploded with ease, showing minimal signs of struggle to build on her own World Record. What’s more, Henderson appeared to use this competitive setting as a showcase, actually breaking the record on her second squat attempt when she successfully lifted 257.5 kilograms (567.7 pounds). The competitor’s final lift looked to be more about extending her own mark rather than strategically holding back in earlier attempts to focus on one impressive performance.

Her raw World Records aside, according to Open Powerlifting, Henderson possesses two squats with wraps records. One in the 75-kilogram class with a squat of 294.9 kilograms (650.3 pounds) from the 2021 WRPF Kern US Open. While the other 82.5-kilogram weight class squat of 305 kilograms (672.4 pounds) occurred at the 2022 WRPF FQ Classic 2.

Now, Henderson can add another record notch to her ever-expanding belt of accomplishments on sanctioned lifting platforms.

With 2023 still in its early stages, only time will tell what other achievements Henderson adds to her mantle in the coming months. If she’s adding that much weight to her own record within roughly a year’s time, it’s clear this is an athlete with more room to expand and more records likely to be set.

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It hasn’t even been two months in the year 2023, yet here’s Rhianon Lovelace continuing to push the boundaries of what we might think is possible from a strongwoman. After already setting the U64 Axle Press World Record of 101 kilograms (222.6 pounds) during the 2023 Kaos New Year Push/Pull 2023 contest in January, Lovelace is back to her old tricks. That is, using her Herculean strength to lift incredible amounts of weight and rewrite the record books.

On Feb. 18, 2023, during the 2023 Log Lift for Life Invitational in Tamworth, UK, Lovelace finished off a 146.8-kilogram (323.6-pound) Atlas Stone lift. According to the caption of her Instagram post of the feat, it is an all-time World Record in the U64 (64-kilogram) weight class. Lovelace wore a lifting belt, forearm-protecting sleeves, and knee sleeves for support during the record lift.

Lovelace kept her reflection on her new achievement short and sweet. It’s probably because the athlete understands there’s likely only more to come, given her intense training and commitment.

“Warm-ups flew, I knew we were on for a good day early on!” Lovelace wrote. “Only 49 days into 2023, and we’re already two World Records in, with my best lift still to come! Buckle up. Because this year’s gonna be big.”

To top a productive weekend, Lovelace would shift to the 2023 OLO Pro Invitational where, during a victorious all-around performance, she set the strict barbell curl heavyweight World Record of 55 kilograms (121.3 pounds).

Not to be outdone, Lovelace shouted out the charity money raised by the overall short event, which apparently topped the equivalent of $1,000 dollars and will go straight to men’s mental health awareness. She credited 100% C.A. Promotions, originally founded by trainer Stig Parker. Per the organization’s website masthead, it is committed to safety, inclusivity, and equal promotion for strongmen and strongwomen.

“Big shout out to the hard work from [100% C.A. Promotions] for raising nearly £1000 [$1204.28] for men’s mental health charity!” Lovelace wrote. “And for his [Parker] effort into such a great day, making sure we all had everything we needed and made sure all athletes’ safety was absolutely paramount!”

What lies ahead for Lovelace on a competitive front is unclear. For an athlete seemingly willing to take on all challenges and comers in her path, anything might be possible. The only ideal that might be obvious is that her awesome accomplishments should probably stop surprising the strongperson world.

Featured image: @rhianon.lovelace.kaosstrength on Instagram

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The gym is for everyone. It’s for bodybuilders working to reach 5% body fat on stage and powerlifters who want to bench press 500 pounds. The gym is also for folks who have some gray in their hair, some well-earned laugh lines, and a few general aches and pains from more than two decades of “adulting” — that’s a term today’s kids use for the thing we just call “life.”

If you’re checking the 40 or above age bracket on doctors’ forms, right before that doctor says, “You really should get more exercise,” you need to approach the gym with a few rules in mind. Not to be a buzzkill, but you can’t train like a 20-something because you don’t recover like a 20-something.

That certainly doesn’t mean Gen-Xers in the gym (Gym Xers?) are as delicate as the splinter-laden seesaws that used to be on the playground. You’re not stuck with light weight machine-based training or water aerobics, but you need to follow a few guidelines to get results with less pain. Here’s what to know about getting fit when you’ve got decent mileage on the chassis.

Over 40 Training Guide

• Why Age Matters
• “Age Appropriate” Training Principles
• Tips for Nutrition and Recovery
• Sample Workout Plan

Why Age Matters

The years eventually pile up on everyone and force change. Whether it’s Jennifer Grey going from an “it girl” to “who’s that girl?” or Green Day moving from punk rock revolution to Broadway musical, what matters most is acknowledging and accepting that everyone does, eventually, grow up. Just as sure as you can count on your favorite ’80s flick being resurrected as a weak remake, you can count on your body adapting to the added years. And, in both cases, it happens whether or not you want it to.

As you get older, wear and tear will eventually affect you whether it comes from lifting weights, playing tennis, working manual labor, or basic day-to-day activities. If you want to continue performing any of those activities for the long haul, it’s critical that you approach them with some kind of plan in mind.

However, this isn’t a proverbial (let alone literal) death sentence. It simply means that, if you want to begin weight training and other forms of exercise, you need to take a well-thought-out approach that will let your current body carry out the necessary pursuits.

Particularly when it comes to weight training, research suggests that muscular recovery takes longer as a person ages. (1) So your weekly weight training plan needs to accommodate a slightly longer recovery period between sessions.

A relatively older body also doesn’t respond to volume or intensity the same way a younger body responds, so you need to establish a more carefully calculated approach to sets, repetitions, and load (weight). (2)

Lastly, if you’re coming in to the gym with any pre-existing injuries or conditions — which, of course, were totally caught early because you’ve gotten the classic full medical check-up before starting a training routine — those issues will directly impact the exercises you can or cannot (and should or should not) do. You might have your heart set on benching 315, but if you’ve lived with a torn rotator cuff since college, the lift probably isn’t in the cards.

Training for the Over 40 Beginner

There are plenty of successful competitive bodybuilders, powerlifters, Olympic weightlifters, and CrossFit athletes in their 40s, 50s, and beyond. That should indicate a clear sign that you can and should participate in some type of weight training at any age. But unless your actual goal is to compete in a specific strength sport, you’ll be best served by taking a wider outlook on how you plan your training program.

Remember in the early ‘90s when a new sport called “mixed martial arts” appeared on the scene? It highlighted what happened when a kickboxer fought a wrestler or a karate practitioner tussled with a taekwondo expert.

What eventually became obvious (over sequential MMA events and, inevitably, over the years) was that hyper-focusing on one single avenue of training limited overall development. The best modern-day mixed martial artists aren’t just a master of a single fighting style — they’re excellent at a few forms of combat.

To safely and effectively start training as a mature lifter, you must adopt that same well-rounded mindset. Train like a mixed martial artist. More specifically, don’t come into the training world expecting to train “like a powerlifter,” or “like a bodybuilder,” or any other relatively narrowed lens unless you have intentions of competing in a particular strength sport. But the odds are you don’t; you’re probably just here to get in shape. Here’s how you’ll get it done.

Choose The Right Exercises

Generally speaking, when it comes to picking your exercises, forget anything you’ve heard about “must-do” movements. The powerlifting big three — back squat, bench press, and conventional deadlift — are often touted as “the way” to build a base of size and strength. That’s well-intentioned advice but inapplicable and unnecessary for the over-40 crowd.

While there’s nothing inherently wrong with those three specific exercises, they’re not overwhelmingly more effective than, say, front squats, overhead presses, and trap bar deadlifts. Again: If you’re not going to be a competitive powerlifter, you’re not limited to training like a competitive powerlifter.

Choosing a variety of multi-joint and single-joint exercises will efficiently target your entire body without neglecting or over-emphasizing anything. Be sure to incorporate a range of equipment like barbells, dumbbells, cable pulleys, machines, resistance bands, kettlebells, and any useful gear you find in the gym. This can help reduce potential overuse pattern injuries compared to performing the same five exercises for months.

Most importantly, don’t force-feed your body any exercise that doesn’t mesh with your pre-existing joint issues. Suppose you have long legs for your height. In that case, you may be more comfortable performing sumo deadlifts instead of using a closer, conventional stance, even though Internet meme culture will try to convince you that sumo deads are a lesser choice.

Sets and Reps

A popular old school mindset used to advocate throwing everything plus the kitchen sink into a training session. The goal was to thoroughly breakdown the muscle fibers and dig a deep trench of fatigue that “should” later be filled in with an abundance of new muscle tissue. However, a moderate workload can stimulate muscle and strength gains more efficiently than a super-high volume plan that blasts every body part with multiple exercises for a half-dozen sets of each movement.

The specific exercises will play a factor in determining adequate volume for each movement. For example, you typically wouldn’t perform a deadlift for sets of 20 reps because cardiovascular conditioning and low back fatigue would become the limiting factor before other target muscles.

Generally speaking, six to 10 sets of five to 12 reps per body part per week is an effective place to start. (3) Ideally, this would be split into multiple movements across multiple weekly training sessions. Relatively larger body parts like your back and legs could necessitate the higher end of the workload. Smaller body parts like biceps or abdominals can be sufficiently trained with a lesser amount of direct training.

For example, you might perform five sets of lat pulldowns and three sets of cable curls on Monday, followed by five sets of rows and three sets of dumbbell curls on Thursday. Or you could train “back and biceps” one day per week and tackle three to four sets of deadlifts, rows, chin-ups, followed by two or three sets of preacher curls and hammer curls.

As a very general rule, strength-focused lifts that let you load relatively heavier weights are effective when trained with three to five sets of four to six reps. Exercises that aren’t conducive to heavy loading, like many single-joint movements, can be more effectively trained with two to four sets of eight to 12 reps.

How Heavy, How Hard?

Due to a relatively reduced capacity to recover, don’t turn the dial up to 11 in any particular training session. You want to make it through your workout and walk out of the gym feeling successful, not beaten down.

Avoid taking too many (if any) sets to complete muscular failure. Pushing to failure too often can potentially compromise technique, which can invite injury. It also increases overall recovery demands while providing little to no extra stimulus for building size or strength. (4)

Similarly, the weight used for any set should allow you to reach your target rep range with solid form. Struggling to complete a set whenever needed is fine; compromising your form and cheating the movement to get an extra rep or two is a high-risk/low-reward idea.

How Many Days Per Week?

Many people spend 40 to 50 hours per week working. Add in a daily commute, time with family, and maybe even a little time to eat every day, and your schedule can quickly become too crowded for the gym. Making time to train is one of the biggest hurdles you’ll need to overcome before you even touch a weight.

Rather than overwhelm your week by trying to fit five or more workouts into an already crowded schedule, consider starting with three weight training sessions per week. When properly programmed, and paired with a little non-gym activity, that can be a highly effective approach.

Rather than training just one or two body parts per day, which would require at least five training days to target your entire body, consider following an upper/lower split, a push/pull/legs plan, or a full-body training routine to set up more efficient training within the framework of three sessions per week.

On any non-lifting days, you can perform short conditioning workouts or some type of cardio training to complement the gym sessions. By staying active throughout the week, you’ll burn a few extra calories and improve your cardiovascular health. In fact, when performed as part of a comprehensive program, doing some type of cardio exercise for as little as three hours (total) per week has been associated with a reduced mortality risk. (5)

Combine that with research indicating that weight training for 60 minutes per week (a bare minimum target) is also associated with reduced mortality risk, and it’s clear why the doctor keeps harping on you to start exercising. (6) If you’re active more days of the week than not, you’ll be moving in the right direction in terms of health, physique, and performance.

Nutrition and Recovery Tips

If going to the gym was all it took to get into great shape, well, it would be a lot easier for everyone to get into great shape. However, training is only one part of the puzzle. Just like Ferris had Sloane and Cameron, your training needs support from good nutrition habits and recovery methods.

Nutrition

Once you’ve made the decision to begin training, you’ve also made the decision to support that training with a goal-focused nutrition plan. They’re linked. Otherwise, you’ll end up wasting time and energy because you won’t be able to capitalize on the fat-burning, muscle-building training stimulus.

Whether your goal is to drop some body fat or pack on more lean muscle, it’s important to pay attention to your protein intake (the critical building block for muscle tissue), monitor your total calories, and adjust on a weekly or biweekly basis according to results.

There are countless specific nutrition plans available, with varying degrees of effectiveness. If you can adhere to a handful of tips, you’ll be able to stay on course.

• Drink as few calories as possible — This includes fruit juice, soda, high-sugar coffee drinks, and alcohol.”Liquid calories” often add up quickly and sneakily, which can be a deal-breaker if you’re trying to shed some pounds.
• Drink more water — Inconceivable, right? Drink water to improve your health. It’s still worth repeating. Proper hydration can improve everything from your blood pressure to your in-gym performance. (7) Get a half-gallon jug and finish it every day.
• Have high-quality protein every time you eat — Carbohydrates and fats can be very important nutrients to fuel performance in and out of the gym. However, ample protein from quality sources is the only way to build more muscle tissue. Aim for .75 to one gram of protein per pound of body weight. (8)
• Eat fresh, home-cooked food more than you eat out — Consider this the “pack a lunch, don’t hit the drive-thru” rule. Highly processed foods have been associated with higher saturated fat, higher sugar, and increased body fat gain compared to less processed foods. (9)(10) 

Recovery

Train all you want, but without ample recovery, you won’t get any closer to your goals. As a slightly older lifter, you’ll benefit from focusing on general recovery methods to support your training efforts. (1)

One of the most efficient ways to improve your daily recovery is to improve your sleep quality and, as best as possible, sleep quantity. Poor sleep habits have been shown to negatively impact hormone levels, strength levels, and lean muscle mass. (11)

Another overlooked recovery booster is going for a walk. Daily or frequent walks have been shown to improve cardiovascular health and fat loss. (12) Walk the dog, walk your kids to the bus stop, walk the grandkids to the playground, whatever gets the job done.

If you start your training plan and feel like it’s still too much to handle, consider swapping one workout day for a day of exercise “snacks.” These brief mini-sessions, lasting less than five minutes each, can be used either as a cardio alternative or for strength training. When done consistently, this can boost cardiovascular fitness. (13)

When you apply this throughout-the-day method to strength training exercises, it’s known as “greasing the groove” and it can be an excellent way to improve exercise technique, build strength, and trigger muscle growth. It’s most commonly applied to bodyweight exercises like push-ups or pull-ups, but it can be performed with weighted movements as well.

Mobility

If you’ve started calling your ankles, knees, and wrists “Snap, Crackle, and Pop” because of the constant noises they make, it’s probably time for some mobility work. Whether it’s a few minutes of simple stretching, an online yoga class, or some time spent on a foam roller, you can significantly reduce the general aches and pains by treating mobility work with a bit of attention.

Mobility training could technically be considered an adjunct to recovery, since it can enhance general blood flow, improve flexibility, and reduce post-workout soreness. Whichever way you want to categorize it, make sure it’s on your weekly to-do list.

Don’t want to spend an entire session on mobility drills? Then try starting every weight training workout with two or three reps of the Turkish get-up. That’s one “hack” to finding out exactly where your body needs work since it’s a total-body movement that involves your ankles, knees, hips, core, elbows, shoulders, and upper back in a single go.

Sample Workout Plan

You need some strength work, and some muscle-building work, and some conditioning, and some mobility training. Fortunately, you don’t have to do everything in every workout. Plan on hitting the gym three days per week, alternating between two basic full-body workouts. Save one or two additional days for cardio/conditioning sessions and plug them in according to your schedule.

The only rule with this workout design is to not perform the same type of workout two days in a row. For example, a weight training workout can be followed by a rest day or a cardio/conditioning day, not another weight training workout.

The details of the program (exercises, sets, and reps) can be adjusted according to your specific goal, but this is an effective “all-around” starter program to become acclimated to consistent training.

Weight Training Workout One

Rest two minutes between sets of the first exercise. Rest 45 to 60 seconds between sets for other exercises.

• Front Squat with Straps 4 x 6
• Seated Cable Row 3 x 12
• Standing Dumbbell Shoulder Press 3 x 12
• Triceps Pushdown 2 x 10
• Reverse Crunch 2 x 20

Weight Training Workout Two

Rest two minutes between sets of the first exercise. Rest 45 to 60 seconds between sets for other exercises.

• Trap Bar Deadlift 4 x 6
• Lat Pulldown 4 x 10
• Incline Dumbbell Press 4 x 10
• Incline Dumbbell Curl 2 x 10
• Bear Plank 3 x 20 seconds

Cardio/Conditioning Workout One

Perform the following as a complex — perform one set of each exercise with no rest between movements. Rest 90 seconds after the final exercise before repeating the entire sequence. Use the same barbell and the same weight for each exercise.

• Bent-Over Barbell Row 4 x 6
• Romanian Deadlift 4 x 6
• Upright Row 4 x 6
• Front Squat 4 x 6
• Overhead Press 4 x 6
• Back Squat 4 x 6

Cardio/Conditioning Workout Two

Complete the farmer’s walk. Follow with a regular, plain ol’, unweighted walk either immediately or later in the day.

• Farmer’s Walk 3 x 100 feet
• Walk 30 minutes

Welcome to the First Day of the Rest of Your Life

The Kurgan was wrong. It’s definitely not better to burn out than to fade away. Fortunately, with the right approach, you don’t have to do either. Whatever prompted you to start hitting the gym — whether it was a health scare, a little grandbaby you want to see get married some day, or just a desire to look great at your 30th high school reunion — follow the plan and you just might feel like you’ve gone back in time.

References

1. Fell, J., & Williams, D. (2008). The effect of aging on skeletal-muscle recovery from exercise: possible implications for aging athletes. Journal of aging and physical activity, 16(1), 97–115. https://doi.org/10.1123/japa.16.1.97
2. Foster, Carl & Wright, Glenn & Battista, Rebecca & Porcari, John. (2007). Training in the aging athlete. Current sports medicine reports. 6. 200-6. 10.1007/s11932-007-0029-4.
3. Borde, R., Hortobágyi, T., & Granacher, U. (2015). Dose-Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 45(12), 1693–1720. https://doi.org/10.1007/s40279-015-0385-9
4. Grgic, J., Schoenfeld, B. J., Orazem, J., & Sabol, F. (2022). Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of sport and health science, 11(2), 202–211. https://doi.org/10.1016/j.jshs.2021.01.007
5. Coleman, Carver & McDonough, Daniel & Pope, Zachary & Pope, C.. (2022). Dose-response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416,420 US adults. British Journal of Sports Medicine. bjsports-2022. 10.1136/bjsports-2022-105519. 
6. Momma H, Kawakami R, Honda T, et alMuscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studiesBritish Journal of Sports Medicine 2022;56:755-763.
7. Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
8. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
9. Poti, J.M., Braga, B. & Qin, B. Ultra-processed Food Intake and Obesity: What Really Matters for Health—Processing or Nutrient Content?. Curr Obes Rep 6, 420–431 (2017). https://doi.org/10.1007/s13679-017-0285-4
10. Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., Chung, S. T., Costa, E., Courville, A., Darcey, V., Fletcher, L. A., Forde, C. G., Gharib, A. M., Guo, J., Howard, R., Joseph, P. V., McGehee, S., Ouwerkerk, R., Raisinger, K., … Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of AD Libitum Food Intake. Cell Metabolism, 30(1). https://doi.org/10.1016/j.cmet.2019.05.008 
11. Auyeung, T. W., Kwok, T., Leung, J., Lee, J. S., Ohlsson, C., Vandenput, L., Wing, Y. K., & Woo, J. (2015). Sleep Duration and Disturbances Were Associated With Testosterone Level, Muscle Mass, and Muscle Strength–A Cross-Sectional Study in 1274 Older Men. Journal of the American Medical Directors Association, 16(7), 630.e1–630.e6306. https://doi.org/10.1016/j.jamda.2015.04.006
12. Serwe, K. M., Swartz, A. M., Hart, T. L., & Strath, S. J. (2011). Effectiveness of long and short bout walking on increasing physical activity in women. Journal of women’s health (2002), 20(2), 247–253. https://doi.org/10.1089/jwh.2010.2019
13. Jenkins, E. M., Nairn, L. N., Skelly, L. E., Little, J. P., & Gibala, M. J. (2019). Do stair climbing exercise “snacks” improve cardiorespiratory fitness?. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 44(6), 681–684. https://doi.org/10.1139/apnm-2018-0675

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Mark Felix began his World’s Strongest Man (WSM) career back in 2004, and slowly but surely chipped away. The established titan would attain his best career result in 2006 when he finished in fourth place. Now, after years of lifting Atlas Stones among the world’s best almost every spring, the 56-year-old Grenadian athlete will be focusing his strength and energy elsewhere moving forward.

On Feb. 19, 2023, Felix wrote an Instagram post where he revealed he would soon retire from WSM competition. Once the 2023 iteration of the contest is in the books after April — his 18th appearance over the past 19 years— Felix will no longer participate in the WSM. He joins the legendary Brian Shaw as the latest strongman veteran to announce their WSM retirement. Though, crucially, it won’t be the last anyone sees of Felix as a professional strongman overall.

After clarifying that he would officially be on the 2023 WSM roster, Felix made sure to nip a few potential questions in the bud. The 2023 WSM might be his last, but he’ll still be quite active on other competitive circuits.

Why? Competing in strongman appears to be his passion.

“So incredibly excited to be a confirmed athlete for my 18th [World’s Strongest Man] show and the oldest strongman ever to compete at the WSM,” Felix wrote. “I have decided that this year will be my last time I compete at the [WSM] show, but I will continue to compete at [Giants Live] shows and [Official Strongman Games] shows. Strongman is in my blood, and I will hopefully be able to continue to compete for many many years to come.”

According to Strongman Archives, Felix debuted as a strongman during a sixth-place performance at the 2004 Britain’s Strongest Man (BSM) competition. His career highlights might be his prolific 17 berths at the WSM, along with four Finals appearances. One of his better Giants Live contest results was taking fifth place at the 2021 Arnold Strongman Classic UK (ASCUK). Meanwhile, in the Official Strongman Games (OSG), he is the defending champion in the Men’s Masters 50-plus category.

When it comes to international records, Felix recently set a World Record on the Wrecking Ball Hold at the 2022 WSM when he held up the titular implement for two minutes and 20.49 seconds.

While Felix might be set to lift his last Fingal’s Fingers and pull his last vehicles in a WSM setting, the strongman community certainly hasn’t seen the last of this competitor. For someone who has been so active for so long, perhaps the opportunity to refocus will lead to improved performances in the years to come.

@markfelixwsm on Instagram

The post Mark Felix Reveals 2023 World’s Strongest Man Will Be His Final Appearance at the Contest appeared first on Breaking Muscle.

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Do you crave a warm shower each day to help you relax? The truth is, most of us think the health benefits of showering come from a warm shower, when turning the temperature down is actually highly therapeutic. Although it may not seem appealing at first, swapping out a few warm showers a week with […]