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Jay Cutler Mike O’Hearn Talk Rep Ranges, Light vs Heavy Weight, & Time Spent in Gym
Jay Cutler and Mike O’Hearn have built physiques that many of us dream of having. Cutler cemented himself as a four-time Mr. Olympia champion during his bodybuilding tenure. Former Mr. Universe winner O’Hearn continues to influence the fitness sector with his shredded build. In a recent YouTube collaboration, Cutler and O’Hearn talked about the best rep ranges, light versus heavy weight, and time spent in the gym for reaching physique goals.
Despite moving on from the stage in 2013, Jay Cutler remains committed to his physique and bodybuilding. Last year, he revealed that he was undergoing a physique transformation. He left a competitive return off the table but said he was rebuilding his body as part of a fitness goal before turning 50 years old.
Cutler has kept fans updated on his body transformation and targeted 6-8% body fat. He’s opened up about training, nutrition, performance-enhancing drug use, and mindset as he’s embarked on the challenge. The former Olympia titleholder also revealed a clean bill of health days after the death of the late Gustavo Badell.
Mike O’Hearn is a fitness icon, revered for his yolked body and longevity. He’s remained ripped for over 30 years and is known for taking an eclectic yet calculated approach to training. Previously, he’s offered exercise demonstrations based on knowledge passed on from stars of the sport such as Tom Platz and Kai Greene.
Jay Cutler, Mike O’Hearn Talk Stimulating Deep Muscle Fibers, Training Strategies & Mindset
According to Cutler, any time he’s at the gym, each body part requires at least 20 sets, which are typically performed with six different exercises. Cutler doesn’t believe in warm up sets but uses ‘feel sets’ to get started in the gym.
“If I choose six exercises to do with my workout which is standard. I might do three, four, five sets of those each. No matter what the workout I’m doing, I’m doing 20 sets per body part. Does that make sense? That may or may not include feel sets. I hate warm up sets. I don’t use that term,” said Jay Cutler. “Feel sets.”
“I agree, it doesn’t fatigue you or get you all pumped up,” said Mike O’Hearn.
“What it does, it’s a set up set, your grip, focus, body position, it’s a plane you’re pushing through. You have that position, that’s the set up. It’s called the set up. That’s how I use – I say feel sets so there’s a lot of meaning in that.”
Even though Cutler has a reputation for always practicing 12 reps, he says that’s not always the case. Instead of focusing on reps or set numbers, his chief concern is the quality of each contraction.
“You can kind of put your body in motion, okay this is how I’m going to power through because I’m only thinking about okay what is my peak contractive set of this? Not a weight. Your weights determined when you get to that, say okay, what is my point of doing this?”
“So repetitions don’t matter. You’re thinking fiber, fiber control. Like where are we going – how much fibers are we going to – I don’t want to say tear, it scares people, tearing is not, but how much fiber are we going to bring into this movement because we are going to stimulate those fibers, right? said Jay Cutler.
“When Jay Cutler says 12 reps, everything should be 12 reps, I’m lying because I can do six, I can do eight, I can do four and still get stimulation and I’ll sometimes stop,” said Cutler. “I feel people shortchange themselves.”
As for O’Hearn, he believes people make the mistake of ‘blasting through’ reps with the intention of completing the set. However, they neglect time under tension and mind-muscle connection by not slowing the movement to feel the burn.
“One of the biggest things for me is if you say, I wish people would listen and watch, there’s a difference between what our belief is like do one rep at a time until you get to 10-12. But I find if I say to people, ‘Hey do 10.’ They went from lifting a plate one or two times slow and controlled a nice contraction, there was a meaning there, to just 10 reps, they just blast though it,” Mike O’Hearn shared.
“Number one tip, when you’re not in the zone, don’t expect to be 95, 100%. We trained more just sometimes more to just go through the motions,” added Cutler.
Cutler on Achieving a Dream Physique: ‘There’s a lot of Thought Process That Goes Into It’
To achieve a dream physique, the four-time Mr. Olympia underlined the value of training the mind. He also stressed that sculpting a next-level body was a detailed effort that demands finesse.
“I started with the mental mindset that weight training put me in. When I got under that bar or I was under you know the pearls and just my mind-to-muscle connection was just no stress yeah. The gym was my game, it was how I kept myself sane right? You have to love it. I’m not sure that everyone today loves it. They might have a dream to look a certain way. You have to eat, sleep, and breath it.”
“Everything is strategic. I can go through my workouts in my mind as I’m walking in the gym. I’m visually like I’m going to do this this and this and that’s how I foresee it. it’s not like I’m walking to the gym and picking up a bar. There’s a lot of thought process that goes into it. It’s surgical,” said Cutler.
Before ending the discussion, Cutler shared that he’ll turn 50 next week and has experienced zero joint pain since retirement.
“I don’t have to be in the gym seven days a week. I don’t get paid to work out any longer,” added Cutler. “I have zero joint pain, zero restriction. I feel like this could all start again. I’ll be 50 next week. It’s the best part of my day.”
“I still deadlift every week, I don’t go crazy but I never did either.”
With Cutler closing in on his ‘Fit-for-50’ physique goal, he’s been transparent about his diet lately. In a recent JayCutlerTV YouTube video, the Massachusetts native revealed that his appetite has been ‘through the roof’ in the final leg of his journey without using ‘heavy’ anabolic steroids.
O’Hearn, meanwhile, continues to impart training wisdom to his fanbase. He took to a video where he explained the number one mistake new lifters make at the gym. Given how many people he’s seen injure themselves, O’Hearn believes it’s important to take exercising seriously and to approach it aggressively.
Whether it was rep ranges, lifting heavy versus light weight, or stimulating muscle fibers, Cutler and O’Hearn were able to find some common ground. When building a dream physique, they both agree it takes a comprehensive and calculated effort.
RELATED: Jay Cutler on Mike O’Hearn and The Rock Being Natural: ‘If They Choose Not To Talk About It, I Respect That’
You can watch the full video from Mike O’Hearn’s YouTube channel below:
Published: 1 August, 2023 | 11:59 AM EDT
Strongwoman Inez Carrasquillo Locks Out 550-lb (249.5-kg) Deadlift PR In Training
The Strongwoman sport is thriving like never before, thanks to the incredible talent and skill displayed by numerous awe-inspiring women. It is impossible to pick out a single greatest Strongwoman currently, but Inez Carrasquillo is definitely in contention for that title. This athlete competing under the flag of Costa Rica sits at or near the top of leaderboards for all events, making her one of the most complete athletes overall. However, Inez obviously has something big in the woodwork since she has just revealed a new personal record in an event which is not usually the greatest for her — the deadlift. During a recent training session, Inez loaded 550 pounds (249.5 kilograms) and deadlifted it successfully for a new PR.
Inez Carrasquillo has long waited for this deadlift PR, as her previous one came around three years ago, as per her Instagram story. It was also 5 pounds (2.3 kilograms) lighter than her new PR, meaning that her performance has improved significantly.
Inez Carrasquillo set her new 550-pound (249.5-kilogram) deadlift PR with a conventional stance. Moreover, she only used a lifting belt and lifting straps. For reference, her greatest lift with a deadlift suit is 580 pounds (263 kilograms).
Watch the deadlift here:
Related: Strongwoman Inez Carrasquillo Sets A 315 lbs (142.9 kg) Unofficial Log Clean & Press World Record
Although she just set a new deadlift PR, Inez Carrasquillo’s greatest strength is her pressing power. She displayed this when she competed in and won the 2023 Rainier Classic. One of the events there was the Max Log Lift which is where she set a new World Record of 145.8 kilograms (321.4 pounds). With that lift, Inez absolutely demolished the previous record, outperforming it by over 10 pounds (4.5 kilograms).
Although Inez Carrasquillo just set a new PR, she already possessed incredible deadlift power from her powerlifting days. However, she did not spend too much time in powerlifting, leaving the sport after taking part in three sanctioned competitions, and winning all of them.
When Inez Carrasquillo moved to Strongwoman, she found inspiration in the 2x World’s Strongest Man, Tom Stoltman. Both Inez and Tom are Autistic, and witnessing Tom’s achievements in the sport-inspired Inez to strive for the same level of success.
Inez Carrasquillo has already achieved incredible things in the sport, having won the 2022 Arnold Amateur Strongwoman World Championships, the 2022 Beerstone, 2022 & 2023 Rainier Classics, and more. She also placed third at the 2022 World’s Strongest Woman competition.
Related: Strongwoman Inez Carrasquillo Hits Front Squat PR of 350 Lbs (158.8 kg) + 60 Lbs (27.2 kg) In Chains
It’s not yet clear how many competitions Inez Carrasquillo will participate in for the rest of the year. However, she has already been confirmed as a member of Team USA for the 2023 World’s Strongest Nation competition. However, Inez is also set to make an appearance at the 2023 World’s Strongest Woman competition, hoping to improve her placing from last year.
Published: 1 August, 2023 | 10:04 AM EDT
Ryan Terry Demolishes A Beastly Back Workout To Prepare For 2023 Olympia
Bodybuilder Ryan Terry is carrying immense drive and motivation in his 2023 Olympia prep. He is dedicating time in getting used to the regimented training and diet plan for the grandest stage of bodybuilding and recently shared a beastly back workout on his YouTube channel.
Ryan Terry is a multi-faceted personality and a renowned professional bodybuilder, fitness model and apparel ambassador from the UK. He emerged on the bodybuilding scene in the early 2010s, winning the Mr. Britain and Mr. International titles. He earned the IFBB Pro card in 2014 and became a contender in the Men’s Physique division of the IFBB Pro League.
The Brit is a five-time Olympia participant and came close to winning the Men’s Physique Olympia title at the 2016 Olympia when he finished second. But he has been a perennial contender and produced top seven finishes in every single one of his Olympia appearances. In 2022, Terry finished seventh at the Olympia to conclude the competitive season.
He is coming off a spectacular win at the 2023 New York Pro in his most recent stage appearance. He defeated the likes of Victor Chaves and Sidy Pouye to bring home the trophy and earn a direct invitation to the 2023 Olympia.
Ryan Terry’s prep for the 2023 Olympia started sixteen weeks out of the show. He is now training to improve from last year’s standing and establish himself as a legitimate threat to Erin Banks’ Men’s Physique Olympia title.
In the most recent video posted on his YouTube channel, Terry annihilated a back workout and gave his competition prep update. So let’s see what Terry’s plan of action is for the next 15 weeks and how he is getting ready to challenge the Men’s Physique division once again.
Ryan Terry gives 2023 Olympia prep update
Ryan Terry was set to welcome a baby three days after the video was recorded. Along with the 2023 Olympia prep, he is occupied with home improvement to make room for the new member of the family.
However, the focus on bodybuilding has remained unwavering. His prep started a week ago. 15 weeks out of the 2023 Olympia, the 34-year-old is not in a very comfortable spot. The first four weeks of the prep are crucial for getting used to a regimented six-meals-a-day diet and adapting to high food intake. It is not a very comfortable spot to be in.
“… Hoping my body composition will change, like, that way I’ll fill up, start to lose a bit of body fat but hold, maintain and even grow muscle in these four weeks,” Terry said.
The concept behind this style of competition prep is to make the body function in a more efficient manner before getting into the 12-week prep where food intake starts to reduce. Terry is currently weighing at 220 lbs. He has lost nearly 5 lbs since the start of the prep and will try to maintain this weight for the next three weeks.
Terry’s physique looks to be at the right stage of development at the moment. His wide lats, bulging shoulders, and quads immediately catch attention as the strongest parts of his physique. However, he admittedly has a lot of work to put in in the next 15 weeks to be able to perform well at the 2023 Olympia.
The British bodybuilder’s back workout
Terry’s current training split includes two back sessions every week. He tries to split the exercises between these two days in such a way that all parts of the back get a sufficient amount of work.
The 2023 New York Pro winner is now emphasizing free weight movements, acknowledging that he neglected them in the past couple of years. Terry hypothesized that the density in his back muscles started to wither away because of that. But once he incorporated them back in training before the 2023 New York Pro and the 2022 Olympia, he saw a massive difference.
The same trend now continues in Ryan Terry’s training routine where he employs a mix of machine and free weight exercises instead of relying solely on machines.
Superset – Weighted Hyperextensions and Deadlifts
Terry started the training session with this superset and explained the reason for including hyperextension as the first exercise.
“I’ve been hitting hyperextensions relatively early but trying to hit them every week. Honestly, I think this has brought a lot of thickness onto my lower back,” Terry said.
Growing age has made it difficult for Terry to do deadlifts in high volume. Hyperextensions have proven to be a great alternative to replace some of that volume. Combining both exercises in a superset is the middle-ground Terry has found. The superset includes 15 reps of weighted hyperextensions followed by 15 reps of simple deadlifts with moderate weights.
“The pump you get off this, makes that exercise, a deadlift, 10 times harder and it is unbelievable the pump you get,” He added.
Terry typically does four sets for 15 reps of each exercise in rapid succession to kick off the back workout.
Superset – High Rows and Wide Grip Lat Pulldown
Rhomboids is admittedly the weakest part of Ryan Terry’s back. He fired up this upper back muscle with high rows with pronated grip to get it at par with other back muscles. He superset this exercise with wide grip lat pulldown with a MAG bar and pushed through all the sets within this superset with high intensity.
T-Bar Rows
The Brit performed a few sets of T-bar rows with variable grips to emphasize different parts of the back muscles. After performing the first set with a wide pronated grip, he switched over to using a close neutral grip for the second set with the same amount of weight. He then increased the weight and repeated the sets with similar techniques.
Terry has had several lower back injuries in the past. Therefore the conventional form where the torso is horizontally aligned with the bar puts his lower back in a weak position. He explained:
“So I’m slightly less bent over where my back is always in that fixed position. So all I’m doing is pulling with my back. You’ve gotta find what’s best for you.”
After dealing with some high intensity T-bar row sets, Terry took to the final exercise of the day.
Bent Over Barbell Rows
The Brit finished the training session with bent over barbell rows. He performed a few solid sets of the exercise to work the major back muscles like latissimus dorsi, rhomboids, infraspinatus, trapezius, and teres muscles. Following this, Terry called it a day in the gym.
Overall, the workout included:
2023 Olympia will take place from Nov. 2-5 in Orlando, Florida. Having a kid can change the way most people look at life and fill them up with motivation. Ryan Terry seems poised to elevate his career to the next level in 2023. It will be interesting to see how he does at the 2023 Olympia.
You can watch the full workout video here, courtesy of Ryan Terry’s personal YouTube channel:
Published: 1 August, 2023 | 8:56 AM EDT
How To Do The Adductor Stretch – Muscles, Benefits, Common Mistakes, and Variations
The adductor stretch is a simple floor exercise for the inner thigh muscles that draw the legs toward the body’s midline. While a lengthening activity rather than a muscle builder or strengthening movement, this inverted split is supposed to support healthy adductor function and keep the legs on the right track during your compound lifts (e.g., squat, lunges, etc).
Akin to the red-headed stepchild in the thigh muscle family, the adductors typically go unnoticed unless someone’s in skimpies or tight leggings where they’re bulging out and touching the upper legs together. Nonetheless, they deserve just as much attention as the more popular quadriceps, hamstrings, and glutes.
This is your know it all guide on the basic lying adductor stretch, with progressive variations too.
Muscles Worked In The Adductor Stretch
This guide is all about the inner thigh adductor muscles, therefore, we’ve described their anatomy in great detail below.
Thigh adductors
Your adductors are inner thigh muscles primarily tasked with pulling the legs toward each other, and beyond (Not to be confused with the abductors that pull the legs apart). While there’s conflicting information on the number of adductor muscles, there’s said to be one for each day of the week.
The adductors include:
Adductor brevis
Adductor longus
Adductor magnus
Adductor minimus
Pectineus
Gracilis
Obturator externus
Note: The glute medius (one of the butt muscles) also plays a role in leg adduction.
Forming the shape of the medial thigh, adductors originate at the pelvis, travel along the inner and rear femur, and just one adductor, gracilis, crosses and acts on the knee joint. Your adductors also stabilize the pelvis when standing, and support hip flexion.
How To Do The Adductor Stretch
As simple as they come, stretching your inner thigh adductor muscles is convenient and time efficient. You can do it upon waking, while you’re watching a show, or during your yoga routine.
Warmup
Before intense stretching of any muscle, it’s important that you warm up to create better pliability in the fiber, which, in turn, prevents pulling a tight, cold muscle. You can achieve this by walking at a brisk pace for several minutes, doing a little body weight resistance exercise, etc.
Now let’s go over the adductor stretch steps!
Steps
Lie on your back and relax your arms down by your sides.
Extend your legs vertical towards the sky.
Engage your core for stability.
Slowly spread your legs apart until you feel a stretch in the inner thighs.
Hold for 20-30 seconds and repeat 3-5 more times.
Tips
Keep your knees bent if you don’t have the flexibility to keep them straight.
Use your hands to gently pull your legs further apart for a deeper stretch.
While there’s a way to do it right, there’s actually no way to do this stretch wrong, so long as you’re feeling an even stretch in your inner thighs, and doing it safely.
Make sure to also include exercises that specifically strengthen the adductor muscles for an overall healthy and highly functional lower body.
Benefits of Adductor Stretch
The adductors are important muscles for movement, lifting, and physical activities. There are certain benefits to taking a few minutes to get loosened up.
Sustain healthy movement patterns
Because they’re so important for stabilizing the pelvis, supporting optimal hip function, and knee alignment, tight adductors can affect your biomechanics in various movements, while also causing knee, groin, and lower back pain. For example, during a squat, tight inner thighs can also cause the leg to collapse inward which is what we don’t want.
It’s also important to note that the adductors are predominantly type I muscle fibers, which can tend to shorten when exposed to chronic stress.
And according to information from The National Library of Medicine, inadequate stretching of the adductors is a risk factor for adductor strain, groin injury, and pain (1). Therefore, poor inner thigh maintenance can also sideline you, and affect your progress.
Prevent pulls and injuries
While the previous benefit also touched on this topic, it needs to be mentioned with separate points.
Because the muscles create joint movement, increasing the flexibility of any muscle will allow your joints to function like they’re supposed to. When tight muscles perform explosive actions, they are more prone to strains, tears, and injuries.
One 2020 study found that athletes with asymmetric thigh adductor strength are at increased risk of incurring groin injuries (2).
Whether you’re an active individual or not, the body still requires regular maintenance. Younger people especially may get away with not stretching and jumping right into physical activity, but it’s not a good long term habit because wear, and the effects of aging can catch up with anyone.
Increase hip flexibility
Imposing its anatomical role on the hips, stretching your adductors is going to contribute to good posture. You’ll also experience better movement in various stretches and resistance exercises. The increased range of motion will allow you to loosen up your other muscles too.
Variations of Adductor Stretch
There are countless ways to stretch the adductors, and it’s actually important that you hit them from a variety of angles for most benefit. However, we simply cannot list all of the variations, but we will show you the ones we like, and that are most commonly recommended.
Adductor stretch/lying split against a wall
An assisted version of the adductor stretch, you’ll lie on your back, with your bottom and heels pressed up against the wall, and legs in an inverted split position. We recommend wearing socks for this one as you’ll slide your feet down the wall toward the floor as they spread apart into the stretch.
Aim for 20-30 seconds in the stretch position, and do 3-5 rounds.
Pro Tip: Try turning your feet in and out to feel the stretch differently.
Strap assisted adductor stretch
While lying on your back you can utilize a strap to pull your legs further into a stretch. This is a common technique used when you cannot effectively use your arms to help stretch a body part.
Wide stance adductor stretch
Standing variations are highly recommended because you have more possibilities, freedom of movement, angles, and weight control to increase or decrease the intensity of the stretch. It also keeps the hips in extension which is going to allow a better full stretch of the inner leg.
Not to mention, it’s great for those who do not have the flexibility to perform other common adductor stretch variations.
Now let’s go over the technique…
Steps
Stand with your feet wider than shoulder width.
Take a step forward with either foot so that one leg is slightly in front of the other.
Now bend the front leg and come into a side lunge until you feel a stretch in the opposite leg adductor muscles. The key here is keeping the non-lunging leg straight. Tense your quad to help keep the knee extended.
Hold this position for 20-30 seconds and gently deepen the stretch if needed.
Then make sure to do the same for the opposite side.
Pro Tip: Experiment with shifting your upper in various directions to feel a stretch in a different part of the inner thighs. Since we’re all unique and different, you’ll have to
Butterfly pose
Everyone knows this popular adductor stretch exercise as it’s one of the most commonly used in physical activity classes (e.g., martial arts, physical education, etc). However, while it is straightforward, and no doubt effective, the one drawback of the butterfly position is that it’s not going to stretch all of the adductors. You also need some flexibility to do it too.
So while it is simple and convenient if you’re already sitting, make sure to also combine it with some of the other stretches that you’ll find in this guide.
Steps
Sit on the floor with your legs straight.
Bend your legs and press the bottoms of both feet together. Grab onto the ankles and rest your elbows on your inner thighs. You don’t need to pull the feet toward your groin.
Allow the knees to drop down. Use the forearms to gently push the legs deeper into a stretch. Don’t force it if there’s discomfort.
Pro Tip: When you feel flexible enough, pull your feet closer to your groin to enhance the stretch in your adductors.
Kneeling adductor stretch
Another very common method to stretch the adductors is to kneel down and use the ground to open up the muscles. From here, you can actually experiment a little, shifting your weight to achieve a stretch in the inside thighs.
Steps
Get down on your knees, and extend either leg out to the side so that your inner foot is on the ground. In this position, only one knee should be on the ground.
Move the knee slightly out so that it’s not directly below the hip.
Place your hands on the floor in front of you and lean forward, keeping your back straight.
Use your muscles to level your hips.
Now rock forward and back. You should feel a nice stretch on the inner thigh of the extended leg.
Watch the half kneeling adductor stretch in 11 seconds!
Spread leg forward fold Upavistha Konasana
A much more intense stretch than anything mentioned, the full expression of a seated forward fold requires intense flexibility and mobility. But you’ll also get a ridiculous stretch in the inner thighs. There are a lot of details in setting up and performing this technique but it’s worth it!
Steps
Start by sitting on your mat, with the knees bent, feet flat on the floor, and arms resting over your legs.
Straighten your legs out in front of you, and spread them out wide.
Use your hands and gently adjust your glutes by pulling them out to ensure you’re able to maintain an upright posture and lengthened torso without limitation.
Flex your feet by pulling the toes back toward your ankle, and press the heels into the ground.
Now place your fingertips behind your butt on the floor, and pull the shoulder blades slightly toward each other, and down. Then lift your chest up.
Hold the stretch.
If you’re ready for a deeper stretch, place your hands in front of you on the floor, then slowly walk your hands forward as much as you comfortably can.
Now allow your upper body to sink down toward the floor to accentuate the stretch. But remember to maintain a lengthened back, not slouching over.
From here, if you do not have the flexibility to descend further, you can use a yoga bolster and/or stacked blankets for support.
Gently, lie your head down, looking to either side, and rest your elbows on the floor with your palms facing up.
Let your entire body relax and sink into the cushions, allowing your arms to also become heavy.
Bring awareness to your groin, feeling the wide position of your legs, while allowing your lower body to sink down into the floor.
Stay here for 5 minutes.
To come out of the pose, turn your hands over onto your palms, then slowly sit up, walking your hands back toward you for support.
Before you finish the pose, and if you’re comfortable, from the sitting position, place the bolster/blankets on one leg, and lie your head down to that one side for 3-5 minutes. Repeat on the other side.
Wrapping Up
The adductor stretch isn’t shy about making its intentions known. It’s a direct, forward approach for unlocking a tight groin in seconds by implementing an upside down split to target those inner adductors with laser precision. Make sure to combine this stretch with the other variations to ensure no adductor gets left out, and remember that you don’t need to be perfect as everyone has to start somewhere. Go as far as you comfortably can, and give your knees permission to bend a little!
The Science of Isometric Training — Explained!
Can you build a stronger and more aesthetically appealing physique by not moving? Wild idea, but that’s what isometric training is all about. On the outside, it looks like nothing is happening. However, on the inside, your muscle activation is off the charts.
Isometric training is not as popular as its dynamic counterpart. I mean, an explosive snatch or a powerful bench press obviously looks pretty exciting. Isometric training doesn’t necessarily attract Instagram views or get your gym crush to give second glances. That said, it’s one of the most researched-backed methods you’re missing out on.
What is Isometric Training?
Isometric training involves static muscle contractions without any visible movement at the joints. The muscle length remains constant during these exercises, and the joint angle doesn’t change. Instead of the traditional range of motion seen in dynamic exercises like squats or bicep curls, isometric exercises focus on maintaining a fixed position against an immovable force.
The plank is a classic isometric exercise where the individual holds a push-up position with arms extended and the body straight. The muscles in the core, arms, and legs engage to keep the body stable against gravity’s attempt at sinking your midsection to the floor.
But isometric training is far more useful than just increasing stability. It will get you strong, jacked, and keep your joints happy forever.
Benefits of Isometric Training
Isometric training is often neglected, but it has a host of benefits. Holding static contractions against resistance will activate lots of muscle fibers and stimulate many favorable adaptations.
Hypertrophy
Unlike dynamic exercises, where you are moving against force, isometric exercises involve exerting force against an immovable object or resisting force applied by external resistance. This produces high tension levels, which is what you need for muscle growth.
You technically don’t need the muscles to change length during your isometric training set. In fact, it might even be advantageous to utilize isometrics when a muscle is in a shortened position. Research has shown this can help promote hypertrophy. (1)
During isometric contractions, motor units are recruited, generating tension within the muscle fibers. This tension increases muscle activation, stimulating muscle fibers to adapt and grow over time. While isometric training is often associated with improving static strength and joint stability, research indicates that it can also play a crucial role in hypertrophy. (2)
The key to growing from isometrics is similar to dynamic strength training. You need to train with enough intensity so high levels of motor unit recruitment occur along with sufficient tension imposed on muscle fibers.
Enhance Your Mind-Muscle Connection
Lifters love feeling their muscles. That burning sensation indicates that we are training what we intend to. It gives us confidence that we are training optimally and, in some cases, can even enhance our muscle growth. Many lifters report a better mind-muscle connection with their stubborn muscles after incorporating isometrics into their workouts.
Isometrics can also be incredibly effective for warming up before a workout. The mind-muscle connection you develop will prepare those muscles to activate in the workout.
Developing Strength
You’re only as strong as your weakest muscles. If you consistently fail your squat in the hole, it’s worth doing isometrics in that position. The same principle applies if you can’t lock out your bench press. Developing isometric strength in that position will be crucial for strengthening the whole exercise. Isometric training also allows you to engage your muscle fibers better and generate more force.
This also translates to improved athletic performance. Many sports, like rock climbing, martial arts, and gymnastics, involve isometrics, where you must hold muscle contractions for extended durations.
Injury Prevention and Rehab
Isometric training improves muscle fiber activation without overburdening your joints and connective tissues. The adaptations from isometric training can also increase joint stability and allow you to keep training for strength and hypertrophy while reducing the risk of injury.
From a rehab perspective, isometric training allows you to train your muscles in specific positions that you can tolerate without doing the full range of motion.
Incorporating Isometric Training Into Your Routine
Most people are clueless about how to incorporate isometric training. It can be simpler than you think. Here’s your go-to checklist for your next workout involving isometrics.
Identify Targeted Muscle Groups
Determine the muscle groups you want to focus on. You can use isometric exercises for various muscle groups, including chest, shoulders, back, core, legs, and arms.
Choose the Right Exercises
Select isometric exercises that target your desired muscle groups. Popular examples include planks and wall sits. However, you don’t necessarily need specific exercises. You can simply take an exercise you already planned on doing and do an isometric hold at a specific point in the lift.
Gradual Progression
Start with shorter holds and gradually increase the duration of contractions. Aim for 10-30 seconds initially and work your way up to 60 seconds or more as you gain strength and muscle endurance. You can use additional resistance as you gain more experience. Isometrics can be highly fatiguing, especially when added on top of your current training load.
Add Them Anywhere in Your Workouts:
If you struggle with your mind-muscle connection, isometrics can be a game-changer at the start of the workout. For example, if your knees are always achy during your leg workout and you never seem to feel your quads, it might be worth pausing at the top of a leg extension’s range of motion or doing a set of wall sits as your first exercise. This recruits your quads and reduces the stress on your knees, giving you a more effective and joint-friendly workout.
However, saving them for the end of your workout can be the way to go if you want a brutal finisher. For example, after you’ve already destroyed your quads on leg day, you can finish with an isometric split squat or a wall sit to failure.
Combine with Dynamic Exercises
Combine isometric training with dynamic exercises for optimal results. A common example of this is to pause at the most challenging point of a dynamic exercise. For example, you can add a four-second pause at the bottom of each squat. This is the most difficult portion of the squat, where muscle activation and muscle tension are highest due to the difficulty and stretched position.
For other exercises where the top is harder, you can pause for three seconds at the top of the range of motion. For example, pause four seconds at the top of a row to develop a good mind-muscle connection while minimizing momentum.
Rest and Recovery
Allow sufficient rest and recovery between isometric training sessions to promote muscle repair and growth. As I mentioned, isometric exercises can be pretty fatiguing, and many people don’t consider this when adding them to their already fatiguing workouts. It’s important to assess your training volume and adjust over time as needed, especially when adding isometrics to the mix.
Full Body Isometric Workout
As mentioned earlier, you can warm up with isometric training or finish with it to torch your muscles. You can also do a full-on isometric workout. It will feel quite different than your typical workout but don’t let the novelty of static movements fool you. These workouts are killer.
Here is a sample full-body isometric workout that you can try.
Exercise
Sets
Reps/Time
Rest
Pause Squats
3
8-12
3 min
Pause RDL
3
8-12
3 min
Pause Bench Press
3
10-15 sec
2 min
Pull Up Hold
3
20-30 sec
2 min
Wall Sit
3
30-60 sec
2 min
Overhead Carry
3
30-60 sec
2 min
Aim for the higher end of the rep range and select a load that is challenging enough to reach close to muscular failure. Rest sufficiently between sets to allow the nervous system to recover.
Popular Isometric Exercises
Here is an overview of some great isometric exercises from the sample program, along with detailed instructions to get the most bang out of your isometric training.
Wall sit
You probably did these in your middle school gym class. They are hard and don’t require any fancy equipment. One set of these will hit your brain with nostalgia and your quads with nasty burns.
Locate a sturdy and clear wall space where you can perform the exercise without any obstructions.
Stand with your back against the wall, ensuring your feet are shoulder-width apart. Keep your feet flat on the ground and your toes pointing slightly outward.
Slowly slide your back down the wall while bending your knees. Lower your body until your thighs are parallel to the ground as if sitting on an invisible chair. Your knees should be directly above your ankles, and your back should be firmly against the wall.
Hold this position as you squeeze your core and quads.
Pro tip: Hold a dumbbell or kettlebell for added resistance.
Pause Squats
Squats are great for targeting the quads, glutes, and core muscles. Pause squats involve pausing at the bottom, increasing the tension at the bottom position and forcing you to stay tighter and more stable. They also build tons of strength coming out of the hole aka the bottom of the squat.
Position yourself with your feet shoulder-width apart or slightly wider, with your toes pointing slightly outward.
Take a deep breath and brace your core.
Initiate the squat by pushing your hips back and bending your knees.
Once you reach the desired depth of your squat, pause and hold the position for the prescribed duration.
Stand back up keeping your spine neutral
Pro tip: Practice releasing your breath at the bottom to feel your quads and glutes more
Pause Bench Press
The bench press often has sticking points where the barbell seems to stall during the lift. By pausing at these sticking points, you can focus on building strength in those specific ranges, ultimately helping you push through plateaus and improve your full-range bench pressing.
Lie on the bench with your eyes directly under the barbell. Grip the barbell with a shoulder-wide overhand grip.
Unrack the bar and lower it towards your mid-chest.
Pause in this position or press it a couple inches up and hold that position for your desired amount of time. I suggest four seconds.
Complete the lift by pressing all the way up.
Pro tip: You can also hold the isometric by pressing up against safety pins.
Pause RDLs
The Romanian deadlift (RDL) is a highly effective exercise for targeting the posterior chain, including the hamstrings, glutes, and lower back. It is an excellent movement for building strength and enhancing the stability of the hip hinge pattern. However, by incorporating a pause into the RDL, you can take the benefits of this exercise to a whole new level by leveraging the benefits of isometric training.
Stand with your feet shoulder-width apart or slightly narrower. Position the barbell in front of you, resting on your thighs, with a pronated grip (palms facing you).
Initiate the movement by pushing your hips back, allowing the barbell to slide down your thighs. Keep the barbell close to your body as you lower it.
Once you reach the desired depth of your RDL, hold the position for 2-3 seconds.
Drive through your heels to rise back to the starting position.
Pro tip: Use straps if you are dealing with crazy heavy weights.
Planks
The plank is a simple yet incredibly effective bodyweight exercise that targets the core muscles, including the rectus abdominis, transverse abdominis, and obliques. It is renowned for strengthening the entire core, improving posture, and enhancing overall stability. The OG in isometric training, if you will.
Place your forearms flat on the ground, directly below your shoulders. Keep your elbows bent at a 90-degree angle.
Lift your body off the floor by pressing through your forearms and toes. Maintain a straight line from your head to your heels.
Hold the plank position for as long as you can maintain proper form.
Pro tip: Add a small weight plate to your lower back to make the exercise more challenging.
Overhead Carry
With any loaded carry, you’re technically moving, but your hips and upper body are rock solid in this variation to create tightness. These translate well to many sports that require high levels of stability as they train your shoulders, core, and arm muscles in a static position.
Choose an appropriate weighted object for the overhead carry, such as a dumbbell or kettlebell.
Press the weight overhead, fully extending your arms and keeping your biceps close to your ears. Your palms should face forward.
Begin walking forward in a controlled manner while keeping the weight overhead.
To finish the overhead carry, carefully lower the weight back to shoulder height before returning it to the starting position.
Pro tip: You can use dumbbells, kettlebells, or even barbells for this exercise, depending on how spacious your gym is.
Unleash Your Static Potential
Isometric training is a valuable addition to any hypertrophy-focused workout regimen. By targeting high motor unit recruitment, prolonged time under tension, and an increased mind-muscle connection, you will unlock new levels of muscle growth. Not to mention, you can do so without the aches and pain associated with traditional dynamic strength training.
References
Nunes J. Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clinical physiology and functional imaging. 2020. Accessed July 28, 2023. https://pubmed.ncbi.nlm.nih.gov/31984621/.
Oranchuk D. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports. 2019. Accessed July 28, 2023. https://pubmed.ncbi.nlm.nih.gov/30580468/.
How To Watch 2023 NOBULL CrossFit Games
The 2023 NOBULL CrossFit Games have finally arrived, as the competition is set to start on August 1st in Madison and last until August 6th. It will consist of dozens of athletes, all vying for the title of Fittest On Earth. Watching athletes push the boundaries of what is humanly possible is always a captivating experience, and it’s no different with the 2023 CrossFit Games. The interest in this event is soaring! Thankfully, CrossFit has arranged a livestream, providing fans the perfect opportunity to enjoy the thrilling competition from the comfort of their homes.
Obviously, those who want to watch the 2023 NOBULL CrossFit Games in person are able to do so. However, with millions of fans across the world, many want to watch the competition from a remote location. Well, to our luck, the 2023 NOBULL CrossFit Games will be broadcast online. The livestreams will be put up on the CrossFit Games website, as well as the 2023 CrossFit Games App.
On the other hand, you will also be able to find a full leaderboard for Individual and Teams divisions here on our page. In addition, we will provide a detailed recap of each event that takes place at the 2023 CrossFit Games.
Related: Dave Castro Takes Over as Leader of CrossFit Sport Team Following Justin Bergh’s Departure
When To Watch The 2023 CrossFit Games
With the knowledge of how to watch the 2023 CrossFit Games, you might now be wondering when you should tune in to the broadcast. The following is the full schedule for the competition, with all times listed in CT (Central Time).
August 1st, 2023 (Tuesday)
Adaptive & Age Group — 9:00 A.M. to 6:15 P.M.
August 2nd, 2023 (Wednesday)
Adaptive & Age Group — 9:00 A.M. to 5:15 P.M.
August 3rd, 2023 (Thursday)
Individuals — 8:30 A.M. to 3:50 P.M.
Teams — 10:00 A.M. to 2:50 P.M.
Adaptive & Age Group — 9:00 A.M. to 6:55 P.M.
August 4th, 2023 (Friday)
Teams — 9:00 A.M. to 5:00 P.M.
Individuals — 10:35 A.M. to 7:50 P.M.
August 5th, 2023 (Saturday)
Teams — 9:00 A.M. to 6:10 P.M.
Individuals — 10:10 A.M. to 4:55 P.M.
August 6th, 2023 (Sunday)
Teams — 9:00 A.M. to 2:55 P.M.
Individuals — 10:00 A.M. to 4:45 P.M.
Related: Brooke Wells Talks About Injury Preventing 2023 CrossFit Games Qualification: “I Am Heartbroken”
The 2023 CrossFit Games Cuts
Some athletes from the 2023 CrossFit Games lineup will end their campaign early due to the “Cuts” that the organizers will be implementing. A total of two cuts will be made on Friday and Saturday. So, the lineup will be slimmed down to 20 men, 20 women, and 20 teams, on the final day, Sunday, August 6th.
First Cut: The top 30 Men, Women, and Teams, after the competition day closes on Friday will advance, while those who place below will not compete in the remainder of the competition.
Second Cut: The top 20 Men, Women, and Teams, following the conclusion of the competition on Saturday, will advance to the final day, while those placing below will be cut out from the lineup.
Additional Information About The 2023 CrossFit Games
The workouts for the 2023 CrossFit Games have started getting unveiled. However, only four workouts have been revealed so far for the Individual divisions and three workouts for the Teams. Some will not be announced until just a few minutes before they are scheduled to take place, as CrossFit believes that the athletes should know how to make the best of their situation without knowing anything in advance.
In addition, we also saw the first case of a failed drug test for the 2023 CrossFit Games this year, as Jason Smith from South Africa has been kicked out of the 2023 CrossFit Games lineup. His drug test came back positive for two banned substances, but Jason has issued a statement of his own as well.
The organization frowns upon any use of performance enhancing drugs, which is why they will have random on-site testing at the 2023 CrossFit Games. In addition, the top 5 finishers from each division will be drug tested at the end of the competition.
Related: The CrossFit Games Will Continue To Be Held In Madison, Wisconsin In 2024
This has been a rough season for many elite CrossFit athletes, which is why we have already experienced many withdrawals from the Games. Those include Ricky Garard, Mal O’Brien, Kara Saunders, Haley Adams, and others.
The woman who has won the last six CrossFit Games, Tia-Clair Toomey, will leave the biggest gap in this year’s lineup. She got pregnant last year, making it impossible for her to qualify for the Games this year. She has since given birth to a baby girl named Willow. So, we will see a new women’s champion crowned after a long reign of Tia-Clair.
On the other hand, Justin Medeiros is coming back in hopes of claiming his third consecutive title. However, he will encounter much resistance from the likes of Roman Khrennikov, Pat Vellner, and many others. So, it is clear that excitement will not lack at the 2023 CrossFit Games.
Published: 31 July, 2023 | 11:51 PM EDT
Powerlifter Emily Hu (60KG) Sets 137.5-kg (303.1-lb) Raw Bench Press All-Time World Record
Emily Hu is a well known name in powerlifting, as she has been on the scene for over a decade now. Nonetheless, she openly acknowledges that her preparation demands a much more delicate approach, considering her age of 41. Still, Emily has mastered powerlifting to its fullest and continues getting stronger and breaking records with ease. She displayed her abilities once again at the recent 2023 WRPF Siege of the Shore, which took place on July 23rd, in San Diego. As a part of her appearance at this meet, Emily has managed to lock out a 137.5-kilogram (303.1-pound) Bench Press for a new All-Time World Record.
With her victory in the raw 60-kilogram weight division, Emily Hu broke Jennifer Thompson’s previous U60KG Bench Press All-Time World Record. Obviously, Jen is an icon of powerlifting, so it is no surprise that it took another legendary lifter like Emily to break it. Jen’s U60KG World Record stood at 136.5 kilograms (300.9 pounds), which she set at the 2012 NAPF Raw Challenge.
Emily Hu opened up her bench press session with a comfortable 125-kilogram (275.6-pound) lift. She then jumped up to 132.5 kilograms (292.1 pounds) and found success again. She then had one chance to set a 137.5-kilogram (303.1-pound) Bench Press World Record and seized it with ease.
Watch the bench press here:
Related: Powerlifter Jen Thompson Crushes a 327.5-lb (148.5-kg) USAPL American National Record
Emily Hu’s Full Performance
Emily Hu weighed in at exactly 59.1 kilograms (130.3 pounds) for her appearance at the 2023 WRPF Siege of the Shore. She then put up an almost perfect performance, only missing one deadlift attempt. She failed to set new competition PRs in everything apart from the bench press, but the World Record was her main goal.
Squat
130 kilograms (286.6 pounds)
142.5 kilograms (314.1 pounds)
150 kilograms (330.7 pounds)
Bench Press
125 kilograms (275.6 pounds)
132.5 kilograms (292.1 pounds)
137.5 kilograms (303.1 pounds) — U60KG All-Time World Record
Deadlift
170 kilograms (374.8 pounds)
185 kilograms (407.8 pounds)
Unsuccessful — 200 kilograms (440.9 pounds)
Total — 472.5 kilograms (1,041.6 pounds)
Related: Tiffany Chapon (47KG) Sets 99.5-kg (219.4-lb) Bench Press World Record at 2023 IPF World Classic Open Powerlifting Championships
Emily Hu’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Multi-ply
308.6
402.3
308.6
1096.8
554.43
Raw
358.3
281.1
358.3
1054.9
560.25
Wraps
330.7
253.5
330.7
992.1
522.22
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
WRPF
2022-10-21
Open Nationals
Open
1096.8
554.43
Location
USA-NV
Competition
Open Nationals
Division
Open
Age
40
Equipment
Multi-ply
Class
132.3
Weight
131.2
Squat
270.1
292.1
308.6
308.6
Bench
363.8
-402.3
402.3
402.3
Deadlift
330.7
352.7
385.8
385.8
1
WRPF
2020-10-03
Northern California Open
Open
959
487.92
Location
USA-CA
Competition
Northern California Open
Division
Open
Age
38
Equipment
Raw
Class
132.3
Weight
129.9
Squat
303.1
-314.2
314.2
314.2
Bench
270.1
-286.6
-303.1
270.1
Deadlift
363.8
374.8
374.8
GLP
99.62
4
WRPF
2019-04-27
Kern US Open
Open
1019.6
538.01
Location
USA-CA
Competition
Kern US Open
Division
Open
Age
36
Equipment
Raw
Class
123.5
Weight
122.8
Squat
-319.7
319.7
-341.7
319.7
Bench
253.5
270.1
-281.1
270.1
Deadlift
385.8
407.9
429.9
429.9
GLP
110.41
2
SPF
2018-11-10
Slingshot Record Breakers
Open
1054.9
560.25
Location
USA-CA
Competition
Slingshot Record Breakers
Division
Open
Age
36
Equipment
Raw
Class
165.3
Weight
121.6
Squat
308.6
330.7
358.3
358.3
Bench
259
270.1
277.8
-286.6
277.8
Deadlift
396.8
418.9
-424.4
418.9
GLP
115.11
1
USPA
2018-06-16
Surf City Open
Open
997.6
508.38
Location
USA-CA
Competition
Surf City Open
Division
Open
Age
36
Equipment
Raw
Class
132.3
Weight
129.5
Squat
308.6
Bench
270.1
Deadlift
418.9
GLP
103.81
1
SPF
2018-03-31
March Madness Meet
Open
1041.7
549.05
Location
USA-CA
Competition
March Madness Meet
Division
Open
Age
35
Equipment
Raw
Class
123.5
Weight
123
Squat
347.2
Bench
275.6
Deadlift
418.9
GLP
112.66
4
SPF
2017-11-11
Reebok Record Breakers
Open
1041.7
529.06
Location
USA-CA
Competition
Reebok Record Breakers
Division
Open
Age
35
Equipment
Raw
Class
165.3
Weight
130.2
Squat
297.6
319.7
341.7
-352.7
341.7
Bench
259
270.1
281.1
281.1
Deadlift
374.8
396.8
418.9
418.9
GLP
108
2
WRPF
2017-08-25
Boss of Bosses 4
Pro FR-O
997.6
525.75
Location
USA-CA
Competition
Boss of Bosses 4
Division
Pro FR-O
Age
35
Equipment
Raw
Class
123.5
Weight
123
Squat
286.6
314.2
330.7
330.7
Bench
253.5
-270.1
270.1
-281.1
270.1
Deadlift
374.8
396.8
-418.9
396.8
GLP
107.88
2
USPA
2017-04-15
CETC US Open Powerlifting Championships
Open
992.1
522.22
Location
USA-CA
Competition
CETC US Open Powerlifting Championships
Division
Open
Age
34
Equipment
Wraps
Class
123.5
Weight
123.2
Squat
330.7
Bench
253.5
Deadlift
407.9
1
WRPF
2016-08-19
Boss of Bosses 3
FR-O
981.1
521.02
Location
USA-CA
Competition
Boss of Bosses 3
Division
FR-O
Age
34
Equipment
Raw
Class
123.5
Weight
121.6
Squat
275.6
-308.6
314.2
314.2
Bench
264.6
-286.6
-286.6
264.6
Deadlift
374.8
402.3
-418.9
402.3
GLP
107.05
1
RPS
2016-04-23
US Open
Pro Open
975.5
517.53
Location
USA-CA
Competition
US Open
Division
Pro Open
Age
33
Equipment
Raw
Class
123.5
Weight
121.8
Squat
292.1
Bench
275.6
Deadlift
407.9
GLP
106.31
2
SPF
2016-03-20
CSA March Madness
Light
948
500.74
Location
USA-CA
Competition
CSA March Madness
Division
Light
Age
33
Equipment
Raw
Class
165.3
Weight
122.6
Squat
286.6
Bench
270.1
Deadlift
396.8
GLP
102.78
1
GPC
2015-09-13
World Championships
O
910.5
485.09
Location
USA-NV
Competition
World Championships
Division
O
Age
33
Equipment
Raw
Class
123.5
Weight
121
Squat
253.5
275.6
-286.6
275.6
Bench
215
231.5
249.1
250.2
250.2
Deadlift
341.7
374.8
385.8
391.3
391.3
GLP
99.72
2
USPA
2015-08-29
Boss of Bosses 2
Open
884.1
490.09
Location
USA-CA
Competition
Boss of Bosses 2
Division
Open
Age
33
Equipment
Raw
Class
114.6
Weight
114.2
Squat
275.6
Bench
233.7
Deadlift
374.8
GLP
101.59
1
USPA
2015-02-21
Pacific Coast Open
Open
793.7
419.67
Location
USA-CA
Competition
Pacific Coast Open
Division
Open
Age
32
Equipment
Raw
Class
123.5
Weight
122.4
Squat
242.5
Bench
215
Deadlift
336.2
GLP
86.16
3
RUPC
2015-02-07
Raw Unity VIII
F-B
226
121.36
Location
USA-FL
Competition
Raw Unity VIII
Division
F-B
Age
32
Equipment
Raw
Class
123.5
Weight
119.6
Bench
215
226
-234.8
226
GLP
94.65
1
APC
2014-10-25
Marvelous Boss Ladys
Open
821.2
433.31
Location
USA-CA
Competition
Marvelous Boss Ladys
Division
Open
Age
32
Equipment
Raw
Class
123.5
Weight
122.8
Squat
220.5
237
248
248
Bench
203.9
220.5
-231.5
220.5
Deadlift
308.6
336.2
352.7
352.7
GLP
88.93
1
USPA
2014-10-02
Boss of Bosses
Open
793.7
428.17
Location
USA-CA
Competition
Boss of Bosses
Division
Open
Age
32
Equipment
Raw
Class
123.5
Weight
118.8
Squat
248
Bench
215
Deadlift
330.7
GLP
88.23
1
SPF
2014-03-23
March Madness
Light
826.7
454.73
Location
USA-CA
Competition
March Madness
Division
Light
Age
31
Equipment
Wraps
Class
165.3
Weight
115.5
Squat
281.1
Bench
209.4
Deadlift
341.7
DQ
USPA
2014-01-25
American Cup
LW
Location
USA-CA
Competition
American Cup
Division
LW
Age
31
Equipment
Raw
Class
132.3
Weight
113.8
Squat
209.4
1
USPA
2013-10-27
Spartan Open
Open
788.2
419.75
Location
USA-CA
Competition
Spartan Open
Division
Open
Age
31
Equipment
Wraps
Class
123.5
Weight
121.1
Squat
286.6
Bench
181.9
Deadlift
330.7
1
USPA
2013-06-29
North American Championship
Open
722
385.18
Location
USA-CA
Competition
North American Championship
Division
Open
Age
31
Equipment
Wraps
Class
123.5
Weight
120.8
Squat
248
Bench
165.3
Deadlift
308.6
1
APA
2013-04-20
California Raw Championships
Open
655
350.98
Location
USA-CA
Competition
California Raw Championships
Division
Open
Age
30
Equipment
Wraps
Class
123.5
Weight
120
Squat
225
Bench
150
Deadlift
280
1
USPA
2013-02-09
West Coast Open
Open
666.9
355.78
Location
USA-CA
Competition
West Coast Open
Division
Open
Age
30
Equipment
Raw
Class
123.5
Weight
120.8
Squat
203.9
Bench
148.8
Deadlift
314.2
GLP
73.16
1
USPA
2012-12-15
NorCal Championships
Open
639.3
343.75
Location
USA-CA
Competition
NorCal Championships
Division
Open
Age
30
Equipment
Raw
Class
123.5
Weight
119.4
Squat
203.9
Bench
143.3
Deadlift
292.1
GLP
70.79
1
USPA
2012-10-07
San Jose Open
Open
562.2
298.24
Location
USA-CA
Competition
San Jose Open
Division
Open
Age
30
Equipment
Raw
Class
123.5
Weight
121.8
Squat
198.4
Bench
126.8
Deadlift
275.6
GLP
61.26
1
USPA
2012-09-08
Sierra Nevada Open Powerlifting
Open
209.4
110.68
Location
USA-CA
Competition
Sierra Nevada Open Powerlifting
Division
Open
Age
30
Equipment
Raw
Class
123.5
Weight
122.5
Deadlift
209.4
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
During her 11-year-long powerlifting career, Emily Hu has taken part in 29 sanctioned powerlifting competitions. Often being the best athlete in the roster, Emily has won 20 competitions. Moreover, she has revealed that her recent bench press marks the fourth time that she has set an All-Time World Record, which is another mind-blowing statistic.
Judging by the caption of Emily Hu’s Instagram post, she has been chasing this World Record for multiple years now. She has had to sacrifice a lot to achieve it, but now she “can enjoy life in the 300 club”. As for her future plans, Emily has kept them under wraps for now. Alongside her fitness pursuits, she has been busy with other aspects of her life. In addition to maintaining her own impressive physique, she has also authored a book to help others achieve their fitness goals.
Published: 31 July, 2023 | 8:14 PM EDT
Joey Swoll Calls Out Man for Breaking Shirtless Gym Rules: ‘If You Can’t Respect the Staff, Stay Home’
Joey Swoll is back once again in an effort to correct ‘toxic gym culture.’ This time, Swoll took to Twitter to call out a man who blatantly ignored gym rules and worked out without a shirt after a staff member politely asked him to wear one.
Influencer Joey Swoll is a well-known figure in the fitness industry who has been challenging ‘toxic gym culture’ or what people commonly refer to as poor gym etiquette. He stands up for people who face cruel attacks, harassment, and bullying. His ultimate goal is to make gyms and fitness centers more inclusive and supportive spaces.
These hostile gym encounters are all too common nowadays and with the prevalence of social media, they are often caught on camera, making Swoll a busy man. The last time Swoll got involved, he fired shots at a woman using the Stairmaster who gloated about moving faster than the person next to her. Swoll took it upon himself to defend the other gym-goer. Despite her pace, she was at the gym trying to better herself, which is something Swoll believes should never be looked down on.
In his latest video stitch, Swoll took issue with a man who broke his gym’s rules by working out without a shirt. After he was confronted by gym staff, he complied. However, as soon as she left, he took his shirt back off and continued on the treadmill. The man in the video mentioned that he was told to put a shirt on because he was making others feel insecure but Swoll isn’t buying his story.
“Respect the Rules of the Gym & Staff When They Enforce Them” Joey Swoll Unloads on Disrespectful Gym-Goer
Find the full video below:
“Respect the rules of the gym and staff when they enforce them. If you can’t, STAY HOME.” Joey Swoll shared.
Respect the rules of the gym and staff when they enforce them. If you can’t, STAY HOME. pic.twitter.com/xk1MMZ1AXA
— Joey Swoll (@TheJoeySwoll) July 31, 2023
Swoll doesn’t believe the man was told by gym staff that he was making others feel insecure. Despite the gym staffer’s courteous warning, Swoll underlined that the man still arrogantly disobeyed the rules.
“You know I’m not the best lip reader, but I’ll bet that she didn’t tell you to put your shirt on because you make other people feel insecure. There’s literally nobody even looking at you in this video. She told you to put your shirt on because those are the rules of the gym. Everybody has to wear a shirt, including you. And she told you because she’s an employee of the gym, she works there, she’s enforcing the rules, that’s her job.
And she’s very nice about it. She’s respectful, she tells you, she smiles, and she walks away. And what do you do? You take your shirt off anyway. You act like you’re better than everybody else just to make this video so you can get some likes and attention on social media. Really? I’m sorry. You don’t own the gym. If you can’t respect staff, if you can’t respect the rules of the gym, stay home or build your own. Until then, you need to do better. Mind your own business,” Swoll shared.
Even though Swoll has worked hard to make gyms more welcoming, he continues to encounter problem after problem. Earlier this month, Swoll contacted Planet Fitness after multiple men in a locker room harassed and bullied a special needs person.
Joey Swoll
RELATED: “The Gym Is Not Your Personal Studio” – Joey Swoll Calls Out Influencers Recording at Gyms
Swoll hasn’t let up on his goal to make gyms better for everyone. Former seven-time Mr. Olympia and bodybuilding legend Arnold Schwarzenegger took notice of his movement and extended his support for Swoll’s mission. Given how often these unfortunate situations arise, Swoll hopes to see more people respect the rules and staff present at gyms in the future.
Published: 31 July, 2023 | 6:48 PM EDT
Bradley Martyn Reacts to Potential Fight w/ MMA Legend Demetrious Johnson: “I Can’t Wait”
Bodybuilder and YouTuber Bradley Martyn has been the talk of the MMA world lately, and it looks like he may have a fight lined up. On the Callabassis Fight Companion, Brendan Schaub told Martyn that Demetrious ‘Mighty Mouse’ Johnson intends to fight him when he’s back from vacation.
Martyn is an immensely popular fitness personality who built a huge following on social media and YouTube. He hosts major productions like The Full Send Podcast and Bradley Martyn’s Raw Talk Podcast. Martyn also draws headlines routinely for his brutish strength.
Recently, some of Martyn’s statements have gone viral, like when he told Pro boxer Devin Haney to his face that he’d ‘beat his ass’ in a street fight. His remarks ruffled feathers, but most MMA fans quickly laughed off Bradley’s comments. However, Martyn poured fuel on the fire again after a podcast with former UFC star Nate Diaz. During their interaction, Bradley mentioned that he could possibly take Diaz in a street fight. Martyn also had some disparaging remarks to say about Jake Paul, which prompted his brother Logan Paul to call him out.
Earlier this week, Bradley Martyn invited Logan Paul to his Zoo Culture gym for a ‘no cameras’ fight. And while fans thought these two were destined to scrap, it looks like Martyn may have to deal with an MMA legend first. ‘Mighty Mouse’ is a decorated former UFC Flyweight champion and the current One Championship Flyweight champion.
Brendan Schaub Setting Up Fight Between Demetrious ‘Mighty Mouse’ Johnson and Bradley Martyn
Schaub is convinced that Bradley would get beat up by Demetrious Johnson given his lack of combat experience.
“I think the clip of us is at over 8 million views now, of me telling you Mighty Mouse would beat you up. A little update on that, spoke to Mighty Mouse because he reposted the clip. I was like, ‘Yo man,’ I tell – all fighters hit me up about you. I’m like, ‘He’s my boy, good dude, trolling also but he’s really humble, works his ass off, really disciplined.’ Anybody who meets you is going to love you,” said Brendan Schaub.
“I told Mighty Mouse that you’re a good dude, he’s like, ‘Yeah, no doubt. Just tell him, I’m down. It’s not going to go well.’ I tell him, ‘No I know, that’s why I want it to go down.’ He goes, ‘I have to go on vacation.’ I can’t say where he’s going, he said I’m going on vacation, but let’s figure it out, but I’ll come to LA just let me know.”
Martyn looked forward to meeting Johnson for a fight.
“I can’t wait. I can’t wait,” said Bradley Martyn.
Schaub says he spoke to DJ.DJ vs. Bradley Martyn is gonna happen.
Full Calabasas Fight Companion here:https://t.co/P7f3ldEbw7 pic.twitter.com/omI5m0ta06
— Jed I. Goodman © (@jedigoodman) July 30, 2023
Obscure fights appear to be the norm in 2023. While it’s yet to materialize, there are ongoing discussions about a potential combat showdown between Facebook’s Mark Zuckerberg and X’s Elon Musk. Zuckerberg has been spotted training in the company of UFC champions such as Israel Adesanya and Alexander Volkanovski. According to UFC President Dana White, both men are ‘dead serious’ about facing each other in the octagon.
Earlier this year, popular bodybuilding influencer Big Boy and former UFC Light Heavyweight Champion Tito Ortiz were slated to fight each other. Big Boy made it clear that Ortiz was passed his prime and planned to ‘retire his ass’ when they finally decide to share the squared circle.
Should they actually meet for a fight, Bradley Martyn would hold an overwhelming size advantage of ‘Mighty Mouse.’ Martyn stands at 6’3″ and 265 pounds, while Johnson weighed in for most of his fights between 125-135 pounds at a height of 5’3″.
RELATED: Roy Jones Jr. Set To Fight IFBB Pro NDO Champ Robert Wilmote In Celebrity Boxing Match
You can find the full video from the Thiccc Boy YouTube channel below:
Published: 31 July, 2023 | 4:22 PM EDT
The CrossFit Games Relocates from Madison, WI, For 2024 Edition
The 2023 CrossFit Games start in just one day, and they are set to last from August 1-6. Moreover, they are taking place in Madison, Wisconsin, which is the sixth year that the action takes place in this location. Although Madison has hosted the CrossFit Games since 2017, with the only exception being 2020, this will be the final year. So, the 2024 CrossFit Games will not be taking place in Madison as per multiple sources.
While many officials from CrossFit and the city of Madison have released Statements, the most credible source is definitely Dave Castro. Dave recently took over as the leader of CrossFit Sport Team, and now holds one of the highest positions in the organization.
Dave Castro turned to his YouTube video on July 31st, directly from Madison. He addressed multiple currently relevant topics about the CrossFit Games, including Jason Smith’s recent drug test fail. However, what stood out was his announcement that the 2024 CrossFit Games will not be held in Madison. However, he did not reveal any information about where they plan to relocate the competition.
“The Games won’t come back here… It was our first home outside of California and it has been a significant location for the development of the Sport… Tons of memories. We will always be grateful to Madison for hosting us.”
Watch the video here:
Related: 2023 CrossFit Games Workouts For Individuals & Teams Revealed
The news that CrossFit Games will not come back to Madison in 2024 comes as a shock. Largely because both CrossFit & Madison initially announced the continuation of their agreement back in January. However, for some undisclosed reason, their agreement fell apart. So, CrossFit will have to find a new location, which will open up a new chapter of the sport.
“We’re thrilled to return to Madison where we’ve been able to form an incredible partnership with the city and local community,” said CrossFit CEO, Don Faul, back in January.
However, the era of Madison will never be forgotten. It has displayed some of the greatest moments in the history of CrossFit. Among countless achievements seen in Madison, we also witnessed Tia-Clair Toomey becoming the Winningest Individual in CrossFit.
The city of Madison also experienced benefits, as the CrossFit Games attracted tens of thousands of tourists to the city each year. This resulted in a massive increase in revenue, which reached $12 million according to the estimation of Destination Madison.
However, although the agreement stood, CrossFit started looking into other hosts for their greatest competition in 2021. Ever since then, it has become almost impossible to predict whether the show will remain in Madison or move to another city. Some names that frequently came up in the talks about a new location were Dallas, Denver, Austin, and a few others. We will see if any of these come out as a new location for the 2024 CrossFit Games.
Related: CrossFit Releases The Competition Rulebook For The 2023 CrossFit Games & All Qualifying Stages
Although it is unfortunate that the CrossFit Games won’t be held in Madison anymore, the announcement comes at a good time since everyone will want to make the most of this year’s competition. Dave Castro’s statement indicates that CrossFit has already determined where its next location will be, but hasn’t released it yet.
Published: 31 July, 2023 | 2:15 PM EDT