Lee posted a snapshot of the one-year mark of mass-gaining efforts below:

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A post shared by Tristyn Lee (@tristynleeofficial)

Lee rose to social media fame years ago as a shredded teenager with soccer skills and a world-class work ethic. At age 13, Lee committed to the low-carb ketogenic regime for years until adopting a carnivore diet when he’d consume fewer than 10 grams of carbohydrates daily. 

However, eating mostly meat seemed to make building muscle mass challenging for Lee. The influencer now consumes over 500 grams of carbs daily. His new diet approach, combined with a specific strength training plan, helped him add 40 (18.1 kilograms) in the past year after switching focus.  Watch Tristyn Lee’s full day of eating in the video below:

Lee is usually an early riser, eating his first meal around four or five a.m. With his groggy crew sleeping in, the Lee settled for a nutritious performance shake around 8:30 a.m. to power his chest and biceps workout. Here’s the pre-workout performance recipe:

“Since the first full day of eating video I ever did on this channel, I touted the benefits of glycerol powder for getting a nasty pump.” Whey is muscle-repairing, carb powders supply fast energy, and creatine does a little of both. (1)

Lee’s Chest and Bi’s Workout

Lee commenced the push-curl gym sesh with a pre-pump arm measurement courtesy of his brother, Tyler Lee, who came for the “vibes.” The bros squeezed a series of intense chest contractions and flexed their biceps under a heavy weight for multiple sets. 

Tristyn Lee revisited his arm measurement at 16.75 inches following the biceps routine. Tyler’s measured 17.2 inches.  The full workout is listed below:

[Related: The Best Biceps Exercises For Your Next Workout]

Post-Workout Lunch — 12:30 P.M.

Lee limits his fiber and fat intake before and after training to allow for faster carb and nutrient absorption into his muscles. His post-workout food combination is as follows:

[Related: What to Eat After a Workout]

“If you’re trying to get more food down [to] bulk, try higher glycemic foods, especially around your workouts,” shared Lee. “You can eat more meals more frequently because you’ll be hungrier faster.”

Mid-Day Meal — 2 P.M. 

An hour and a half later, Lee eats a fatty marine protein, nutrient-rich beef liver, slower-digesting sweet potatoes, quick-absorbing white rice, and olive oil for additional healthy fats.  Here’s the breakdown of each food by weight:

[Related: Why Omega-3s Are Extra Helpful for Strength Athletes]

Does Tristyn Lee Have Cheat Meals? 

The strict bodybuilder would rather have double portions of his normal meals than consume cheat meals he’s not used to. It’s easier to track how a specific food or macronutrient affects his body. 

Dinner — 5 P.M. 

While unwrapping his groceries, Lee mentioned he could have sugary cereals during his bulk but avoids them due to how sugar makes him feel. “I’ve tried putting any sort of sugar into my diet, and I just feel absolutely terrible.” The athlete’s loyalty to Jasmine white rice is commendable. 

Lee usually breaks this meal up into two but combines them for time. Let’s see what’s on the dinner menu:

Protein Pudding and Supplements — 7:30 P.M. 

For a satiating pre-bedtime meal/snack, Lee conjures protein pudding (he did not share the recipe) and gets additional calories from nuts and more white grains. 

“I don’t take many supplements, and no, none of these are necessary,” Lee admits — a notion rarely heard in bodybuilding. Lee shared his secret for a good night’s rest, “the only one that crosses the blood/brain barrier,” referring to magnesium bis-glycinate. “Helps me sleep tremendously.”

 “Having that (Casein protein) before bed keeps muscle protein synthesis higher throughout the night,” touted Lee.

[Related: When Is The Best Time To Drink A Protein Shake?]

Full Day of Calories 

Before signing off, Lee broke down his meals and shared the full day’s calories and macronutrients using the MyFitnessPal app, which displayed the following numbers. 

The beefed-up YouTuber informed viewers of his often-changing diet, but that’s all part of having body goals. The transformation continues as the calories keep coming.

Reference

1. Farshidfar, F., Pinder, M. A., & Myrie, S. B. (2017). Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action. Current protein & peptide science, 18(12), 1273–1287. https://doi.org/10.2174/1389203718666170606105108

Featured image: @tristynleeofficial on Instagram

The post The 4,000-Calorie Diet That Helped Tristyn Lee Gain 40 Pounds appeared first on BarBend.

Aborah’s rate of progress is accelerating, too. On March 26, 2024, she posted a new deadlift PR of 220 kilograms for three repetitions. She added an incredible 20 kilograms for a raw single one month later. Check out Aborah’s remarkable 240-kilogram raw deadlift in the video below, courtesy of Aborah’s Instagram page:

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Aborah deadlifts with a wide sumo stance, which suits her proportions well. Using only a lifting belt to assist her, she took the barbell in a mixed grip and locked it out smoothly. The only sign of struggle was a shaky right knee.

The Junior world record in the 63KG class belongs to France’s Samantha Eugenie at 216 kilograms. Aborah is a long way past that in training and will almost certainly smash the record to smithereens at the first opportunity.

In the IPF, world records can only be set at an international competition, so Aborah must bide her time until she can officially break the record.

The Open world record in the 63KG class was set at 231 kilograms by Prescillia Bavoil at the 2022 UK Arnold. Aborah appears to have that weight in her lifting repertoire and may break that record while still in the Junior category.

Aborah is preparing for the KNKF Dutch Junior National Championships on May 11-12, 2024, in Stamproy, Netherlands. From there, it’s unclear whether she will compete at the Junior powerlifting event at the heart of the Euro Muscle Show at the Rai Centre in Amsterdam in July or keep her powder dry until IPF World Junior Powerlifting Championships in Malta in August.

Whichever path Aborah chooses, it looks like a brand new name will enter the record books soon.

Featured image: @bettylifts on Instagram

The post Betty Aborah (63KG) Raw Deadlifts 240 Kilograms; 9 Kilograms Over IPF World Record appeared first on BarBend.

Hooper is crisp off an Arnold Strongman Classic title defense and a 2024 Arnold Strongman UK win. He plans to defend his throne at 2024 WSM, scheduled for May 1-5 in Myrtle Beach, SC. Learmont is riding the off-season wave of her impressive Olympia debut last November while strategizing improvements for her next pro show.

How do the Canadian influencer’s grocery food bills stack up — a 6’3”, 325-pound (147.4 kilograms) behemoth versus an aesthetics competitor who is a third his weight, or 125 pounds (56.6 kilograms) in her off-season? Find out below:

“Fruits and vegetable section I like to call ‘not for Strongman,’” Hooper teases as they enter produce territory. Jokes aside, the big man eats plenty of greens but exclusively pre-made salads from Costco. 

Learmont bagged a few potatoes for her homemade air-fried french fries. “That tricks my brain into thinking I’m having good food even though it’s just a plain potato.” The young athlete enjoys avocado oil on her potatoes in the off-season, but the fun stops once she’s prepping for a show. 

One Pound Beef Lunches and An Orange Slurry

Hooper seemed perkier when picking up his four large containers of ground beef. “The Moose” eats 16 ounces of ground cow meat daily, split between two lunches. For reference, that’s four McDonald’s quarter-pound burgers every day. “Little T” eats a fourth of that — 3.5 ounces of ground beef every 24 hours. Both added a pack of chicken breasts as a leaner protein source. 

“This is going to blow your mind a bit. Greek yogurt; I eat one of these (Large size) per day,” Hooper confesses while grabbing five tubs of the dairy goodness. There’s a method to the madness; he calls it orange slurry (Orange juice and Greek yogurt mixed). “I get tagged in orange slurries every single day on Instagram.” 

Diet Sodas All Day, Every Day 

Hooper doesn’t discriminate with his diet soda obsession. “Diet Coke, Coke Zero…anything like that, absolutely all over it”. However, his reasoning is well-researched. 

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A post shared by Mitchell Hooper (@mitchellhooper)

“I haven’t found any evidence to say it’s bad for you. Nothing has come out. It doesn’t really have an effect on your insulin levels, aspartame…you just pee it out. There’s no evidence that it causes cancer,” explained the science graduate. “It’s basically like drinking candy all day; why wouldn’t you do that?”

Speaking of sugary confections, Hooper was sold on Learmont’s gummy snake candy recommendation before heading to another snack variation. 

“I am a hummus fanatic,” Hooper professed. But not without a bag of his favorite unbreakable Tostitos tortilla chips. Hooper prefers Uncle Ben’s pre-made Basmati rice packets for more functional carbohydrates; Learmont grabbed the Jasmine equivalent. 

Zero-Calorie Syrup and Lucky Charms 

Learmont was overjoyed to introduce Hooper to her favorite zero-calorie syrup. “I would drink this if I could,” said the performance athlete. Convincingly enough, Hooper tore off the seal and took a swig from the bottle. “Yeah, if I were on a cut, absolutely I would,” he tossed in.

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A post shared by TAYLOR | CALISTHENICS & MOBILITY (@littletfitness)

Without conviction, Hooper knocks a box of Cinnamon Toast Crunch and Lucky Charms cereals into his cart, possibly inspiring a new generation of athletes to take up Strongman. 

Grocery Haul Cost Verdict

Before the big reveal of the bill, Hooper predicted a $70 total for Learmont, who was convinced Hooper’s larger cart would cost $350. 

Hooper was nearly spot on with Learmont’s $67.94 receipt. “The Moose” paid $241, or over $100 less than anticipated. “I’m on the smaller side; I’m on the cheaper side to feed,” expressed Hooper regarding his size relative to his strongman competition.

Hooper says he spends roughly $1,000 monthly on food and eats less in the off-season. This may not be a surprise, considering Hooper is a former marathon runner.

“I think there’s no mistaking why you are the size you are and why I’m the size I am,” Hooper said as they wrapped filming. Hooper’s journey to back-to-back WSM titles begins on Wednesday, May 1, 2024, in Myrtle Beach, SC.

Featured image: @mitchellhooper on Instagram

The post Grocery Haul Battle: World’s Strongest Man Mitchell Hooper Vs. IFBB Fitness Pro Tayor Learmont appeared first on BarBend.

On Apr. 28, 2024, Nasar competed at a multi-sport athletic event in Germany called Bundesliga. There, and while weighing slightly more than the cut-off of his usual competition category (Men’s 89-kilogram), Nasar clean & jerked 226 kilograms, or 498.2 pounds.

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A post shared by TOROKHTIY MEDIA (@torwod)

[Related: The Best Barbells for Olympic Lifting]

Does this make the cut as an unofficial world record in Olympic lifting? It might, depending on your perspective. The more objective reality is this: Nasar is the man to beat in Paris this August.

Karlos Nasar | Unofficial World Record?

Setting a world record in weightlifting is pretty straightforward. The International Weightlifting Federation’s (IWF) technical ruleset is a bit dense, but the gist is that new records may only be lifted at IWF-sanctioned, multi-country competitions. Simple enough. Nasar didn’t make the 89-kilogram bodyweight mark, and the weightlifting meet he attended wasn’t a “recognized” setting.

However, Nasar is hardly the only athlete in the world to lift crazy weights that won’t make it into the record books. Unofficial world records are typically performed under one or more of the following conditions:

Some recent examples include Romania’s Loredana Toma, who snatched an unofficial record of 121 kilograms in the training hall days before the 2022 World Weightlifting Championships, or USA’s Hampton Morris, who has clean & jerked four kilograms more in the gym than the 61-kilogram official world record (which Morris himself owns).

What of Nasar, then? His 226-kilogram lift is three kilos above the 89-kilogram clean & jerk record, and he did it in a formalized (though not overseen by the IWF) setting. But he reportedly weighed in “heavy” at about 91 kilograms. 

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A post shared by Lilla Horváth (@lilla_vlogja)

[Related: The Best Weightlifting Shoes on the Market]

Would most fans of weightlifting recognize this lift as an unofficial record? Probably. But consider the case of Rahmat Erwin Abdullah, who set the 209-kilogram world record clean & jerk in the Men’s 81-kilogram class while weighing just 76.67 kilograms. Is that lift also an unofficial record in the Men’s 73s, Abdullah’s “home” category? 

Unofficial records are a gray area in strength sports, but that ambiguity livens the conversation and makes things more exciting for the viewer. Ultimately, Nasar proved one thing beyond a shadow of a doubt: Come the 2024 Olympics, he’s in the driver’s seat.

More Weightlifting News

• 2024 IWF World Cup Results
• ICYMI: Weightlifter Miranda Ulrey (60KG) Squats 180KG
• Tian Tao Announces Retirement From International Weightlifting

Featured Image: @karlos_nasar_ on Instagram

The post Karlos Nasar Hit a 226KG Clean & Jerk. Is It an Unofficial World Record? appeared first on BarBend.

An isometric hold is the contraction of a muscle group without movement of the surrounding joints. Isometric holds increase time under tension and maximize muscle fiber recruitment, leading to potential muscle gains. A study published in the Scandinavian Journal of Medicine & Science in Sports concluded that isometric training can effectively promote hypertrophy, especially at longer muscle lengths. (1)

Bumstead’s off-season programming involves isometric holds followed by six reps of heavy compound movements. Check out the video below:

[Related: Men’s Physique Athlete Alex Toplyn’s Advice for Making a Living as a Bodybuilder]

Chris Bumstead’s Chest and Back Superset Workout

Bumstead uses antagonistic supersets (alternating between opposing muscle groups) to improve efficiency and boost work capacity. Here is a summary of the training session:

• Superset — Incline Dumbbell Press & Seated Machine Rows
• Superset — Incline Machine Chest Press & Lat Pulldown
• Superset — Incline Cable Flyes & Machine Low Row

Superset — Incline Dumbbell Press & Seated Machine Rows

Unlike dynamic contractions that involve following a full range of motion (ROM), isometric holds allow for heavier loads without adding strain to joints and tendons. 

Bumstead opens with 140-pound dumbbells and pauses for 10 seconds at the mid-point on the first rep, followed by a controlled eccentric and five additional reps.

It’s almost like loading a spring before performing the remaining five reps.

According to a review published in the International Journal of Sports Medicine, to increase muscle hypertrophy, isometric strength training should be performed at 70-75 percent of maximum voluntary contraction (MVC) with sustained contraction of 3-30 seconds per repetition and a total contraction duration of 80 to 150 seconds per session for at least 36 sessions. (2)

Isometric holds at the beginning of a set can pre-fatigue the target muscle and maximize activation. They can be beneficial for experienced lifters to push limits while minimizing injury risk, muscle weaknesses, and imbalances.

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While staying in line with the cues from the previous exercise, Bumstead supersets the incline dumbbell bench press with machine rows to bias the lats. He depresses his scapula to engage the lats. After a 90-second rest, Bumstead repeats this cycle twice more.

Superset — Incline Machine Chest Press & Lat Pulldown

Bumstead trains the incline machine press for the upper chest. He prioritizes explosive concentrics and controlled negatives. He fully extends his elbows at the top of each rep to achieve peak chest contraction. 

The Canadian bodybuilder begins with a heavy weight for 10 reps to exhaust the chest. He progressively increases the reps on subsequent sets.

Bumstead maximizes lat engagement during pulldowns by extending his scapula at the top of his range of motion. Despite his impressive strength, Bumstead admits his lack of muscular endurance and finds training more than 10 reps per set can be challenging.

Superset — Incline Cable Flyes & Machine Low Row

Bumstead sets the arms of a functional trainer station to their lowest position and positions an incline bench a few feet in front to bias his inner pecs. His elbows were slightly flexed and behind the midline at the bottom.

He drove his elbows together on the concentric phase of each repetition. Bumstead kept his hands open throughout the exercise to minimize biceps and forearm engagement.

Bumstead employs an underhand grip on the low-row machine to bias the lower lats. He lifts his chest off the machine’s pad and pauses in the fully shortened position. 

Going Bigger for Number Six

Bumstead is scheduled to compete at the 2024 Olympia (Oct. 10-13) in Las Vegas, NV, where he will aim to win his sixth consecutive Classic Physique Olympia title. The 2024 Arnold Classic US and Arnold Classic UK champ Wesley Vissers and the 2023 Olympia silver medalist Ramon Rocha Queiroz are considered the biggest current contenders.

References

1. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
2. Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International journal of sports medicine, 40(6), 363–375. https://doi.org/10.1055/a-0863-4539

Featured Image: @cbum on Instagram

The post Why Chris Bumstead Uses Isometric Holds to Promote Chest and Back Hypertrophy appeared first on BarBend.

One such athlete is Ronnie Coleman, an eight-time Mr. Olympia champion (1998-2005). His undeniable genetic advantage and chiseled physique earned him eight consecutive Sandow trophies, while his remarkable strength in his prime remains legendary.

On the other end, five-time World’s Strongest Man (WSM) champion Marius Pudzianowski carried an aesthetic physique that could likely have contended in elite Men’s Open bodybuilding contests if given full focus.

Reigning WSM Mitchell Hooper published a deep dive on his YouTube channel, exploring the hypothetical of a strongman battle between Coleman and Pudzianowski. Check it out below:

[Related: The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts]

Physical Attributes

Pudzianowski boasts a slight height and weight advantage over Coleman. “Even though Ronnie is under six feet, and we don’t have many WSM winners under six feet, it is possible for him to win the WSM title,” said Hooper.

Accolades

Coleman and Pudzianowksi competed in 69 professional contests, but their win ratios differ significantly. Coleman emerged victorious in 26 pro shows, whereas Pudzianowski seized gold in 50 contests. 

The Big Three: Comparison

Coleman’s personal best (PB) deadlift is 800 pounds (363 kilograms) double. Pudzianowski’s surpasses Coleman with a 915-pound (415-kilogram) single. 

Coleman squatted 800 pounds (363 kilograms) for a double. Pudzianowski’s outlifts that via his 840-pound (380-kilogram) one-rep max. Hooper admitted:

I could not do that. I could do three or four at 800 pounds without knee wraps and six or seven with knee wraps.

[Related: Rob Kearney Will Retire From Competitive Strongman After 2024 World’s Strongest Man]

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Coleman boasts a 500-pound (227-kilogram) bench press for five reps. Pudzianowski’s claimed 640-pound (290-kilogram) PB left Hooper astounded and skeptical.

That is insane and would destroy anyone on the pro circuit right now.

[Related: Tom Stoltman Prioritizes Sandbag Steeplechase Training In His Final 2024 World’s Strongest Man Workout]

Shoulder Strength Comparison

Coleman’s military press PB is 315 pounds (143 kilograms) for 12 reps. Pudzianowski’s best log lift is 380 pounds (172 kilograms). Hooper opined that Coleman could potentially match this with a single rep and have an overhead pressing advantage.

WSM Event-by-Event Comparison

Hooper’s analysis hinges on comparing Coleman’s best gym lifts and Pudzianowski’s WSM performances in 2002 and 2005. Hooper assumes that Coleman isn’t training specifically for strongman and turns up to the WSM contests in his Mr. Olympia shape.

2002 WSM Events:

• Flip & Drag: Pudzianowski won this event. Hooper assumes Coleman could place in the top three based on his brute force and work capacity. 
• Farmer’s Walk: Pudzianowski was victorious in a time of 34 seconds. Hooper predicts Coleman could have ranked second based on his deadlift strength and the assumption that arm strength is more important than leg strength in this event. 
• Squat & Lift: Coleman is estimated to finish in the top three with eight to 10 reps based on his squatting ability. 
• Truck Pull: Coleman’s upper body strength makes him a top contender in this event. Pudzianowski finished second, and Hooper assumes Coleman could take third.
• Shield Carry: Coleman is estimated to get six points based on his lunging ability.
• Deadlift: Coleman is projected to get 10 reps based on his deadlift strength, earning him a runner-up finish in the event. 
• Atlas Stones: Coleman is unlikely to win the event but is assumed to be able to finish.

Hooper posits that in 2002, Pudzianowski would have likely retained his WSM title, with Coleman trailing behind in a respectable second place.

2005 WSM Events:

• Fingal’s Fingers: Coleman is predicted to beat Pudzianowski based on his arm and triceps strength. 
• Hercules Hold: Coleman is estimated to finish the event at around 55 seconds, earning eight points.
• Fridge Carry: Coleman is expected to be second behind Pudzianowski.
• Log Lift: Coleman is predicted to win this event.
• Squat Lift: Hooper expects Coleman to be third in this event.
• Ding Carry: Coleman is predicted to be second in this event based on his work capacity and conditioning. 
• Atlas Stones: Coleman is predicted to finish the event but might not be the fastest. 

Hooper opined that Coleman could have won the 2005 WSM title if he had competed with moderate directed strongman training.

Featured image: @mitchellhooper on Instagram

The post Ronnie Coleman vs. Mariusz Pudzianowski: A Fantasy Strongman Showdown appeared first on BarBend.

At this point in the off-season, Terry trains each muscle group twice weekly. However, this split changes when he transitions to prep for his first Olympia title defense, set for Oct. 10-13, 2024, in Las Vegas, NV. 

Ryan Terry’s Biceps, Triceps, and Abs Travel Workout

Here is a summary of Terry’s 45-minute training session:

• Giant Set — GHD Crunches, Preacher Curls, Oblique Crunches & Parallel Bar Dips
• Superset — Cable Tricep Pushdowns & Rope Curls
• Superset — Weighted Crunches & Oblique Crunches

Check it out below:

[Related: Samson Dauda’s Off-Season Arms & Shoulders Workout]

Giant Set — GHD Crunches, Preacher Curls, Oblique Crunches & Parallel Bar Dips

Terry targets his biceps, triceps, and abs in a giant set — performing three or more exercises consecutively without rest to maximize efficiency. The British bodybuilder opened with GHD crunches to bias his midline.

With his hips off the bench’s pad and arms crossed over his chest, Terry lowered his torso to nearly 45 degrees before powering to the fully upright position. He employed slow eccentrics during preacher curls and paused in the fully shortened position.

Training in the shortened position can feel like additional stimulus but training in the shortened or lengthened position have both shown to promote hypertrophy for preacher curls. (1)

The 35-year-old transitioned to the oblique machine to train his obliques and serratus anterior. Seated with his chest pressed against the pad, Terry grasped the handles with a neutral grip.

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Terry’s chest was at two o’clock on the bench in the starting position. Exhaling forcefully, he initiated a controlled twist, bringing his torso explosively to the left side. After a pause at peak contraction, he slowly and deliberately returned to the starting position. He repeated on the opposing side.

Terry kept his torso upright during parallel bar dips to load the lateral and medial triceps heads. He used a slow rep cadence on the descent and exploded through the concentrics with a pause in the fully shortened position.

Superset — Cable Tricep Pushdowns & Rope Curls

This superset consists of 15 to 20 reps of cable triceps pushdowns followed immediately by rope curls with 30 seconds of rest between sets. Terry grabbed the cambered bar with an overhand grip, keeping his torso upright and elbows tucked to bias the medial and lateral triceps heads. He locked out his elbows at the bottom of his range of motion.

Cable rope curls with a neutral grip target the biceps brachii, brachialis, and brachioradialis. They offer a bigger and thicker aesthetic to the arms. Terry kept his hands close together in the starting position and pulled them apart on the concentric phase to ensure the short bicep head was moving the weight. 

Superset — Weighted Machine Crunches & Oblique Crunches

“Weighted crunches focus on upper and lower abdominals and help build that thickness in the midsection,” said Terry. In each superset, he performed eight to 10 reps using progressively heavier weights. 

Terry performed oblique crunches on a hyperextension bench, focusing on controlled descents to achieve a deep stretch. He recommends performing oblique crunches every three or four weeks, as overdoing them can lead to an unwanted widening of the lower abdominals.

More Bodybuilding Content

• Taste Will Tennyson’s 3 High-Protein Dessert Recipes (French Toast Bagels!)
• The Evolving History of Bodybuilding Poses
• Chris Bumstead Gives a Full Tour of His Personal Gym; No Bench Press?

Reference

1. Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. https://doi.org/10.3390/ijerph17165859

Featured image: @ryanjterry on Instagram

The post Men’s Physique Bodybuilder Ryan Terry’s Arm Workout to Get Jacked While Traveling appeared first on BarBend.

In a video posted to his YouTube channel, Vissers shared his top three exercises for biceps development, along with detailed instructions on how to execute them for effective results.

[Related: The Best Biceps Exercises + Workouts to Try During Your Next Arm Day]

Vissers’ 3 Top Biceps Exercises 

• Biceps Cable Curl
• Concentration Curl
• Hammer Curl

Biceps Cable Curl

Vissers sets the pulley at hip height for cable curls to train the biceps in their lengthened position. He performs reps standing and facing away from the cable stack.

“The contraction has minimal tension”, Vissers says. There is more tension at the stretch; better growth…more stimulus.”

Vissers performs 12-20 repetitions across two to three sets. Since the biceps are a smaller muscle group, Vissers doesn’t train them to excessive strain, but he does train them to failure as they induce minimal fatigue.

Concentration Curl

Vissers performs concentration curls emulating Arnold Schwarzenegger — standing reps. Vissers works in the 12-20 rep range for two to three sets, pushing to near failure for maximum stimulus.

Hammer Curl

Vissers advocates a traditional approach to hammer curls, utilizing dumbbells to target the brachialis. He maintains a natural arm position with a slight hip hinge to prevent elbow discomfort.

Vissers ensures completes hammer curls through his full range of motion. He sticks to two to three sets within a 12-20 rep range, performing the exercise unilaterally and beginning with the weaker arm. This helps in correcting muscle imbalances between the arms.

[Related: The Best Dumbbells For Any Budget and Fitness Goal]

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A post shared by Wesley Vissers (@wesleyvissers)

Vissers shares techniques for effectively training forearms during hammer curls: maintain a straight wrist to maintain stimulus on the forearms. “Keep the wrist straight on the forearm to ensure forearm contraction,” he says.

Vissers’ Biceps Training Tips

Here’s how Vissers optimizes his biceps training:

Train Back First to Warm-Up

Vissers prefer training biceps after a back workout. His back training mainly features compound exercises, effectively warming up the biceps.

Train at an Extended Muscle Length

Vissers explains that muscle growth accelerates with heightened tension in the lengthened position. The science supports his take: enhanced [biceps and brachialis] adaptation, including size augmentation, occurs when performing exercises at extended muscle lengths. (1)

Increase Training Frequency 

Vissers recommends distributing numerous sets throughout the week rather than condensing them into a single training session. He performs approximately four to six working sets during each biceps session.

Focus on the Short Biceps Head & Brachialis

Vissers prioritizes training the short biceps head (outer head) as the short head offers a more pronounced biceps peak.

Vissers explains that the brachialis visually enhances the width of biceps when viewed from the front. Located between the biceps and triceps, the brachialis, when developed, exerts outward pressure on the biceps, thus increasing their apparent width.

Use Proper Form

Maintaining proper form when training biceps may require using lighter weights. Heavier curls often lead to surrounding muscles compensating, which detracts from the training’s effectiveness. The objective is to isolate the biceps as much as possible.

More Bodybuilding Content

• The Evolving History of Bodybuilding Poses
• Chris Bumstead Gives a Full Tour of His Personal Gym; No Bench Press?
• The 7 Ways Genetics Impact Bodybuilders, From Pro Coach Joe Bennett

References

1. Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., Nosaka, K., & Nakamura, M. (2021). Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Frontiers in physiology, 12, 734509. https://doi.org/10.3389/fphys.2021.734509

Featured image: @wesleyvissers on Instagram

The post Wesley Vissers’ Top 3 Exercises to Build Golden Era Biceps appeared first on BarBend.

On April 22, 2024, Dauda published a video on his YouTube channel revealing his hypertrophy-focused off-season arm and shoulder workout during his off-season.

Samson Dauda’s Arm & Shoulder Workout

Here is a summary of the high-volume training session:

• Single-Arm Dumbbell Curls
• Concentration Curls
• Smith Machine Close-Grip Bench Press
• Superset: Rope Triceps Extensions and Cable Biceps Curls
• Superset: Behind-the-Neck Smith Machine Shoulder Press & Cable Lateral Raises
• Cable Rear Delt Flyes

Check out Dauda’s training below:

[Related: Taste Will Tennyson’s 3 High-Protein Dessert Recipes (French Toast Bagels!)]

Single-Arm Dumbbell Curls

Unilateral training is excellent for identifying and correcting any strength or muscle imbalances. While not as efficient as standard training, unilateral training helps ensure muscular symmetry since the dominant arm can’t overpower the non-dominant arm.

Dauda opened with 18-kilogram (40-pound) dumbbells, progressed to 20 kilograms (45 pounds) for the second set, and concluded with 24 kilograms (53 pounds). 

Concentration Curls

Dauda performed concentration curls in a hip hinge, with his torso parallel to the floor. His non-working arm was situated on the dumbbell rack. He fully extended his elbows at the bottom to achieve a deeper biceps stretch. 

After a set of crossbody concentration curls, Dauda adjusted the exercise, positioning his forearm at 90 degrees to better isolate the biceps. He employed momentum in his final reps, swinging his torso to train past mechanical failure. 

Smith Machine Close-Grip Bench Press

Dauda grabbed the Smith machine barbell inside shoulder-width to bias the triceps. He lowered the bar until it was a few inches off the chest while keeping the elbows tight to the sides and stopped shy of full elbow extension at the top of his range of motion (ROM) to maintain constant tension on the triceps. 

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A post shared by Samson Dauda (@samson__dauda)

The 32-year-old employed slow eccentrics and paused in the fully shortened position to increase the time under tension (TUT) and maximize muscle hypertrophy. (1) Dauda started with a 10-kilogram plate on each side, progressively adding one weight plate per side until reaching three plates on his final set.

Superset: Rope Tricep Extensions and Cable Bicep Curls

Cable rope extensions bias the medial and lateral triceps heads. Staying in line with form cues from the previous exercise, Dauda used slow eccentrics and paused in the fully flexed position. 

Dauda secured two D-handle attachments to a single pulley for the cable biceps curls. He grabbed the handles with a narrow, supinated grip. 

Superset: Behind-the-Neck Smith Machine Shoulder Press & Cable Lateral Raises

Dauda performed behind-the-neck presses seated on a weight bench. He lowered the barbell until it was at the base of his skull, then fully extended the elbows at the top. 

The bodybuilder performed cable lateral raises on a functional trainer, positioning himself slightly behind the pulleys. He grabbed the right D-handle attachment with his left hand and vice-versa with the other. While maintaining slight elbow flexion, Dauda raised his arms to the sides until they were parallel to bias the lateral deltoids. 

Cable Rear Delt Flyes

Dauda set the pulleys at eye level. He grabbed the cables and stepped back to engage the weights. He retracted his scapula, pulled the cables out to the sides with a slight bend in the elbows, and paused at the top to fully shorten the delts. 

Dauda’s bronze medal performance at the 2023 Olympia earned him qualification to the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. He remains a top contender to challenge Lunsford for the Olympia throne.

References

1. Azevedo PHSM, Oliveira MGD, Schoenfeld BJ. Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biol Sport. 2022;39(2):443-449. doi:10.5114/biolsport.2022.105335

Featured image: @samson__dauda on Instagram

The post Samson Dauda’s Off-Season Arms & Shoulders Workout appeared first on BarBend.

I announce today that the 2024 World’s Strongest Man will be my final competition.

Kearney’s post can be seen below:

 

 

 

 

 

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A post shared by Rob Kearney (@worlds_strongest_gay)

Kearney’s announcement was received with many good wishes and comments of support from throughout the strength community, including fellow strongman Bobby Thompson and Laurence Shahlaei, two-time Fittest Man on Earth Justin Medeiros, and retired powerlifter Mark Bell, among others.

Kearney will be one of 30 athletes competing in the longest-running strongman contest in history on the week of May 1-5, 2024, in Myrtle Beach, SC. It will be the conclusion of Kearney’s career, which has spanned 15 years. At 5 feet, 10 inches tall, and weighing around 280 pounds, he was usually one of the smaller men in the lineup for his competitions.

Rob Kearney’s Journey

Kearney started competing in strongman in 2009. He went to the WSM stage three more times in the years since. He hopes to make the WSM Final for the first time in his fifth and last WSM. In 2020, Kearney won the “Pound for Pound Strongest Man in the World” title through Official Strongman.

Kearney has been successful in other strongman competitions throughout his career. His first international win came at the 2017 Giants Live North American Open on July 29, 2017, in Martinsville, IN. He competed in the Arnold Strongman Classic (ASC) thrice, finishing as high as fifth in 2022.

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A post shared by SBD World’s Strongest Man (@theworldsstrongestman)

Kearney’s most notable victory came at the 2019 Arnold Australia event in Melbourne, Australia, on March 15-16, 2019. The 32-year-old married his husband, Joey, that same weekend, celebrating his win and his marriage with Arnold Schwarzenegger in Melbourne.

Kearney’s biggest contribution as an athlete may not be on the platform, but rather as an advocate and inspiration for others around the world by openly sharing his life as “The World’s Strongest Gay” as well as a survivor of testicular cancer. Kearney authored the children’s book “Strong,” released in May 2022.

Kearney did not elaborate on his future plans but invited fans and supporters to greet him and be a part of his final competition experience in Myrtle Beach through the first week of May.

Featured image: @worlds_strongest_gay on Instagram 

The post Rob Kearney Will Retire From Competitive Strongman After 2024 World’s Strongest Man appeared first on BarBend.