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Joey Swoll Reacts to Woman Mocking Gym-Goer for Going Too Slow on Stairmaster
With gyms and fitness centers a hot spot for viral social media trends, Joey Swoll has been a busy man. In his latest attempt to correct poor gym etiquette, Swoll took issue with a woman who shamed a gym-goer for failing to keep up with her pace on the Stairmaster machine.
Over the last few years, Joey Swoll has become popular in the fitness sector for his continued fight against what he calls ‘toxic gym culture.’ Swoll makes it his top priority to defend people who have become the victim of ruthless attacks, whether it be online or in-person. Ultimately, Swoll wants to see gyms turn into more welcoming places.
Even bodybuilders have begun to encounter issues at the gym. NPC bodybuilder Charly Young was unfortunately involved in a strange mix-up recently. While posing shirtless in front of a mirror, a man started fighting with Charly. While Young’s gym allowed for posing, some don’t. Regardless, Young handled the moment of aggression with class. Swoll later commended his mature behavior.
This is far from Swoll’s first video taking a shot at someone recording at the gym. One of the last times fans heard from Joey, he stressed that public gyms aren’t private studios for influencers. Moreover, he said recording at the gym shouldn’t be a concern for everyone there aiming to work out.
Joey Swoll to Woman Mocking Slower Gym-Goer: ‘She’s Trying to Better Herself, Take a Page Out of Her Book’
Swoll believes recording people without their permission is never acceptable. In the Instagram video, the lady was attempting to market a caffeine product, but Swoll said she went about it disrespectfully.
“So you want to film that woman to post on social media to shame her, to make fun of the way she works out all for what? For some likes and attention? To act as if you’re better than her and you’re working harder all because you’re going faster. And to sell a product? Really? You’re a grown woman at the gym and you don’t know better than to treat people this way?
And I checked Caffeine Army USA’s page, I’m pretty sure this isn’t the message they want to put out there to sell their product. You know, I’m a pretty fit person but I have a bad knee. I guarantee there are days where that woman you’re filming would smoke me on stairs. Maybe she has a bad knee, it doesn’t matter.
All that matters is she’s in the gym working hard trying to better herself, you know, you could take a page out of her book,” said Joey Swoll.
This wasn’t the first time an influencer fell into Joey’s crosshairs as a result of a rude gym encounter. Back in Feb., Swoll called out a TikTok influencer after she mocked an elderly man performing strikes on a heavy bag at his local gym. Again, Swoll highlighted that people online need to stop recording others unjustly for likes and attention.
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Given that people exercise at gyms for a variety of reasons, Swoll hopes his latest subject changes her ways. Many lifters and gym-goers experience injuries, which can obviously affect the way in which a workout is performed. In the months to come, Swoll aims to continue fighting against poor gym etiquette as his movement has gained traction. Even Arnold Schwarzenegger has taken notice of Swoll’s efforts lately.
Published: 22 July, 2023 | 11:51 AM EDT
Breon Ansley Shares Full Day of Eating for 212 Splash & Push-Day Workout
American bodybuilder Breon Ansley made a name for himself with his insane conditioning as a Classic Physique competitor. He’s currently gearing up for a switch to the Men’s 212 division in his next outing. In a recent YouTube video, Ansley laid out his full day of eating 20 weeks from the 2023 Mr. Olympia.
Breon Ansley first rose to prominence for his refined muscle quality and symmetry in the Classic Physique division after taking home the top prize at the 2017 Mr. Olympia. He extended his reign of dominance with a stunning victory at the 2018 Arnold Sports Festival before securing his second Olympia title by defeating future champion Chris Bumstead at the 2018 Mr. Olympia.
Ansley fell out of favor with the judges in 2019 as Bumstead dethroned the former two-time champion. After picking up two consecutive bronze medals over the next two years, there was speculation about whether Ansley was eyeing a move out of Classic Physique.
In Sep. 2022, Ansley presented a massive physique in a guest posing appearance at the NPC AL State Championships. Considering how much muscle Ansley had added to his frame, rumors swirled that he would return to the Men’s 212 division, where he first began competing as a Pro.
During the build-up to the 2022 Mr. Olympia, ’The Black Swan’ confirmed his plan to move to 212 even if he reclaimed the Classic Physique title. He expressed concerns about the weight caps in Classic Physique, which restrict his potential to grow.
In the end, Breon Ansley slotted in fourth place and Bumstead won his fourth title at the 2022 Mr. Olympia. Following the show, Ansley lauded ‘CBum’ for his immense achievements in the division to wrap up their six-year-long competitive rivalry.
Breon Ansley Shares Full Day of Eating in Prep 20 Weeks Out from 2023 Mr. Olympia
In a recent YouTube video, Breon Ansley shared his full day of eating while in prep 20 weeks out from the 2023 Mr. Olympia. He had been following the diet for four weeks and plans to continue it for another four weeks and tweak it based on the results.
Meal 1:
4oz of chicken,
1/2 cup cream of rice
2 whole eggs
Morning Shake
1 scoop of Collagen Hyaluronic Acid
L-Glutamine (10g)
Meal 2:
8oz of chicken
1 and a 1/2 cup of rice
Pre-workout Shake:
25g Karbolyn Hydrate
20g Yavalabs BCAA
Meal 3 (post-workout):
6oz bison
130-140 grams mashed sweet potato
Meal 4:
6oz salmon
1/4 almonds
Meal 5:
8oz chicken
1 and a 1/2 cup of rice
Night Shake:
1-2 tbsp Psyllium Fiber
4oz greek yogurt
4oz pure tart cherry juice
1 cup of berries
2 scoops Pure Iso Whey
1 scoop of Collagen Hyaluronic Acid
L-Glutamine (10g)
He also detailed the push-day workout he performed targeting the chest, triceps, and shoulders.
Hammer Strength Incline Press
Hammer Strength Decline Press
Incline Dumbbell Press
Hammer Strength Shoulder Press
Upright Rows
Dead Skull
Pull Down
Overhead Extension
Breon Ansley revealed he would pack on 10 more pounds of muscle mass for his anticipated move to 212 last month. He opened up on his game plan to make a successful switch and expressed relief in knowing he won’t sacrifice any muscle mass adhering to a weight cap. Then, he partnered with fitness influencer Tristyn Lee for a brutal pull-day workout a week later.
Aside from contest prep, Ansley has also offered his off-season diet plan. He showcased his full day of eating and explained that he was able to have one meal of choice per day. If his track record is any indication, Ansley will bring his best form when he steps on stage to make a splash in the Men’s 212 category.
RELATED: Bodybuilder Breon Ansley Annihilates His Back and Chest with the Rest-Pause Training Method
You can watch the full video below:
Published: 22 July, 2023 | 11:07 AM EDT
Triptorelin for Testosterone Recovery
In the world of bodybuilding, optimizing post-steroid cycle recovery is paramount to maintaining hard-earned gains and overall health. Triptorelin, a potent peptide and synthetic analog of the natural gonadotropin-releasing hormone, emerges as a promising solution. This article delves into how bodybuilders strategically use Triptorelin to kickstart the body’s natural testosterone production post-cycle. Learn about its mechanism of action, dosages, administration, and the essential considerations to ensure a smooth and effective recovery process. Unlock the power of Triptorelin in your post-cycle therapy and elevate your bodybuilding journey to new heights.
GHD Exercise Guide: How To, Benefits, Muscles Worked, and Variations
Most people like to train their mirror muscles. What are those, you ask? These are the muscles that you can look at in the mirror while training them, such as the biceps, shoulders, chest, abs, and quadriceps. Looking at your pumped-up muscles in the mirror makes you want to train them more often.
On the other hand, since you cannot look at your posterior chain muscles, such as the back, glutes, hamstrings, and calves, it makes it more difficult to establish a mind-muscle connection with them. Since most people fail to achieve optimal muscle fiber stimulation and contraction while training their posterior chain muscles, it is usually a lagging muscle group for them.
That said, the posterior chain muscles, such as the glutes, back, and hamstrings are some of the biggest muscle groups in your body. Overlooking training them can lead to strength and muscle imbalances and increase your risk of injury.
The GHD machine was developed to fix this issue. This ordinary-looking bench is one of the most versatile pieces of training equipment. An exerciser can perform several exercises on the GHD machine to improve their posterior chain.
Most people use ‘GHD’ glute-hamstring developer and ‘GHR’ glute-hamstring raise interchangeably. By making this mistake, these folks limit the possibilities of what they can achieve with this machine.
In this article, we go over everything you must know to make the most of the GHD machine, including the different exercises you can perform, the muscles worked, its benefits, common mistakes, and the best variations and alternatives. We have a lot to cover, so sit tight and read on.
What is GHD?
The glute-hamstring developer, popularly known as the GHD, is a hyperextension alternative. This isolation exercise builds endurance, strength, and muscle mass in the posterior chain (read: hamstrings, glutes, and lower back).
The GHD machine has become a mainstay in CrossFit gyms worldwide because of its effectiveness. The meteoric rise of CrossFit since 2014 has also led to the popularity of the GHD machine.
In contrast to the hyperextension machine, which usually has its thigh pads set at a 45-degree angle, the GHD machine has its pads parallel to the floor. This setup puts more demands on your posterior chain muscles.
Best GHD Exercises & How To Do Them
There are four main GHD machine exercises you must do to take your posterior chain gains to the next level. These exercises might look the same to an untrained eye. However, this guide will help you differentiate between them and learn the correct form to maximize results.
GHD Glute-Ham Raise (GHD Raise)
The GHD raise is one of the most popular GHD exercises, and it is the exercise most people are referring to while talking about GHDs. Glute-hamstring raises were allegedly developed by the Soviet Union weightlifting team to maximize their snatch and clean and jerk performance. As the name suggests, this exercise helps focus on the glutes and hamstrings.
How To Do the GHD Raise:
Mount the machine and place your knees on the support pads just shy of the center. Your hips should be over the pads at the bottom of the movement.
Hold onto the pads while you get into position.
Anchor your ankles between the foot pads.
Your lower legs should be parallel to the floor, and your torso should be 90 degrees with it.
Hold your hands in front of your chest and keep your back neutral throughout the exercise. This will be your starting position.
Take a deep breath, brace your core, and slowly lean your torso forward by extending your knees until it is parallel to the floor.
Breathe out sharply and flex your knees to return to the starting position.
Focus on contracting your glutes and hamstrings throughout the range of motion.
Repeat for the recommended reps.
Pro Tip: Your body, from the top of your knees to your head, should be in a straight line throughout the exercise. Avoid hinging your hips or rounding or overarching your back during this lift.
GHD Hip Extension
The GHD hip extension focuses on your glutes and is one of the best isolation exercises for folks with a lagging bum. You will also experience greater lower back engagement in this GHD variation.
How To Do the GHD Hip Extension:
Adjust the foot platform so that your hips are entirely off the support pads during the exercise.
Get on the GHD machine and place your feet between the foot pads.
Your feet should be pointing straight down during the exercise. Angling out your feet will put unnecessary strain on your adductors.
Cross your arms in front of your chest.
Lower your torso toward the floor so that your body is perpendicular to the floor, also known as the Superwoman position. Again, your hips should be off the pads. This will be your starting position.
Take a deep breath, brace your core, and lower your torso until it is almost perpendicular to the floor.
Contract your glutes and return to the starting position.
Rinse and repeat.
Pro Tip: Avoid breaking parallel during concentrics as it can remove tension from your glutes and put it on your lower back and hamstrings. Keep your shoulder blades pulled back and down and your chest proud throughout this exercise.
GHD Back Extension
The GHD back extension is a combination of the GHD raise and the GHD hip extension in that you will use the setup of the former, whereas you will follow the range of motion of the latter. That said, the focus of this exercise is your lower back. Your glutes and hamstrings will function as supporting muscles.
Since you’ll focus on your lower back in this exercise, you must round your back during eccentrics (lowering movement) and unfurl your back during concentrics.
How To Do the GHD Back Extension:
Adjust the foot pads so that the top of your hips is above the center of the pad.
Mount the GHD machine and place your ankles between the foot pads.
Cross your arms in front of your chest and get into a Superwoman position so your body is parallel to the floor.
Initiate the movement by tucking your chin into your upper chest.
Slowly round your back, one vertebra at a time, and lower your torso toward the floor.
Your belly should be wrapped around the top end of the pad at the bottom of the movement.
Reverse the movement to return to the starting position.
Squeeze your lower back during concentrics.
Keep the movement slow and controlled to avoid engaging your glutes and hamstrings.
Pro Tip: Compared to the hip extension, the back extension helps keep your hips static, putting more tension on your lower back.
GHD Hip and Back Extension
This is arguably the most complex GHD variation, as it combines everything you have learned up to now. You will experience greater glute and lower back engagement in this exercise, whereas your hamstrings will take a back seat.
Since this exercise has more moving parts than the previous GHD variations, you might need some time to master this exercise.
How To Do the GHD Hip and Back Extension:
Bring the foot pads close to the main support pads, as your hips should be clear of the pads during this exercise.
Get on the GHD machine and put your ankles between the foot pads.
With your arms crossed in front of your chest, assume the Superwoman position. Your hips should be clear off the pads, and your body should be in a straight line and parallel to the floor at the starting position.
Begin the movement by tucking your chin into your upper chest.
Slowly roll your shoulders, then your upper back, as you lower your torso toward the floor. Your upper body should be rounded and parallel to the floor at the bottom of the position.
At this position, arch your back and neutralize your spine.
Round your back again and reverse the motion by extending your hips to return to the starting position.
Contract your hips and lower back during concentrics.
Pro Tip: Since the last two exercises require rounding the spine, you should avoid using additional resistance on these GHD variations. Instead, focus on training the hips and lower back to failure by performing a hip number of reps.
Muscles Worked During GHD
All the four GHD variations explained above target the posterior chain. However, the primary and secondary working muscles vary for each exercise group. Here are the muscle groups worked with the GHD exercises:
Glutes & Hamstrings
The glutes and hamstrings are the primary target muscles of the GHD raises. The glutes are the biggest and strongest muscle in your body, and training them can improve your overall functionality and workout performance. The GHD machine is one of the best tools to develop your hamstrings.
Lower Back
Most exercises want you to avoid lower back engagement; the GHD is not one of them. Since the GHD exercises involve constant hip flexion and extension, you cannot escape lower back engagement, especially while doing a high number of reps.
Calves
Whether you are working above parallel (GHD raise) or in the lower half (hip and back extensions), you will achieve lower leg stimulation. You will experience your calves fire up to a greater degree in longer sets (more than 15 reps).
Given below is an overview of the primary and secondary muscles of the four GHD variations:
Exercise
Primary Target Muscles
Secondary Muscles
GHD Raise
Glutes and hamstrings
Lower back
GHD Hip Extension
Glutes
Lower back and hamstrings
GHD Back Extension
Lower back
Glutes and hamstrings
GHD Hip and Back Extension
Glutes and lower back
Hamstrings
Benefits of GHD
Adding the GHD machine to your training regimen entails the following benefits:
Builds Strength and Muscle Mass
The glute-hamstring developer can help you build stronger and more muscular glutes, hamstrings, and lower back. Adjust your training and volume to meet your objective.
Develop a Robust Posterior Chain
A strong posterior chain can improve your overall functionality, training, and athletic performance. Performing this exercise regularly can translate to better performance on compound movements that require posterior chain engagement.
Perfect For Exercisers of all Experience Levels
Since GHD exercises are isolation movements, they are easy to learn. That said, this machine is just as effective for advanced lifters as it is for newbies. Seasoned trainers can add to this exercise’s difficulty by using additional resistance.
Reduces Risk of Hamstring Injury
Research shows that adding eccentric-focused movements and isometric exercises can reduce your risk of injury during explosive movements [1]. People that deal with recurring posterior chain injuries should add this exercise to their exercise regimen after consulting their healthcare provider.
Common Mistakes While Performing GHD
Avoid committing the following errors to limit the risk of injury and get the best bang for your buck:
Replacing the GHD Machine with a Hyperextension Bench
Many people think that 45-degree hyperextension machines are the same as GHD machines. However, nothing could be further from the truth. The GHD machine is much more demanding on your hamstrings and glutes than the hyperextension bench.
Mixing Two GHD Movements
I cannot tell you how often I see people do GHD raises with a GHD hip extension setup. Remember, going all the way up, and all the way down is not always a good idea. You must get well-versed with the GHD variations to reduce your risk of injury.
Adding Weights Too Soon
Bodyweight versions of the GHD variations explained in this article are good enough for most people to build a strong and muscular posterior chain. You should only use additional resistance after you have drilled the movement.
Variations of GHD
Use the following GHD variations to add variety to your exercise regime:
Eccentric-Focused Glute-Ham Raise
You can use this technique in any of the four GHD variations mentioned in this article. In this exercise, you take three to five seconds on the eccentrics. Slowing down the negatives increases the time under tension, which leads to greater muscle stimulation [2]. Follow the same-old rep tempo during concentrics and the statics contraction points at the top and bottom.
Sorenson Hold
The Sorenson hold is an isometric GHD variation, meaning you hold the same position for a specific time. Think of the Sorenson hold as a plank for your glutes, hamstrings, and lower back.
How To:
Get in the same position as the GHD hip extension. Your hips should be clear of the pads.
Cross your arms in front of your chest.
Extend your hips and lower your torso so your body is parallel to the floor.
Hold this position for as long as possible. Aim for 30-60 seconds.
Repeat for recommended reps.
GHD Oblique Crunch
This GHD variation works your obliques and can help you develop shredded obliques and the coveted sex lines.
How To:
Adjust the foot pads of the GHD machine so that your hips rest on top of the pads.
Mount the GHD machine. Turn to your side so that your right shoulder is facing the ceiling. The side of your left hip should be on the left pad.
Secure your left foot between the foot pads and place your right foot on top of the pads.
Your body should be in a straight line and parallel to the floor at the starting position.
Lower your torso as low toward the floor as possible.
Return to the starting position.
Repeat for recommended reps before switching sides.
Alternatives of GHD
Here are some of the best alternatives to the GHD:
Nordic Curl
You could perform this exercise on a specialized Nordic curl or with a barbell. Since most people don’t have access to a Nordic curl bench, here is how to do this movement with a barbell.
How To:
Attach two-quarter plates on each end of a barbell and place them on the floor.
Kneel on the floor facing away from the bar and anchor your heels under it.
Your body, from your knees to your head, should be in a straight line at the starting position.
Hold your hands in front of your chest.
Slowly lower your torso toward the floor by leaning forward. Control the descent by contracting your hamstrings and glutes.
Break the fall with your hands.
Use your hands for a lift-off. Contract your glutes and hamstrings to return to the starting position.
Repeat for recommended reps.
Reverse Hyperextensions
This exercise flips the GHD hip extension on its head. Louie Simmons on Westside Barbell invented reverse hyperextension and a specialized machine for it. However, you can use a GHD machine for this exercise.
How To:
Stand facing the GHD machine.
Reach forward and grab the foot platform. Adjust the platform so your hips are hanging off the pads.
At the starting position, your body should be in a straight line and parallel to the floor.
Lower your legs toward the floor until they are a few inches from touching it.
Keeping your legs straight, extend your hips and raise your lower body as high toward the ceiling as possible.
Control the descent.
Repeat for recommended reps.
Good Morning
Good mornings are an incredibly effective exercise to work your posterior chain. Use a moderate weight on this exercise to limit the risk of injury.
How To:
Stand upright with a hip-width stance with a barbell across your shoulders.
Maintaining a slight bend in your knees, slowly lower your torso toward the floor while pushing your hips back. Keep your core braced throughout the exercise.
Your torso should be almost parallel to the floor at the bottom of the position.
Return to the starting position.
Romanian Deadlift
The Romanian deadlift is a compound full-body exercise to build overall strength and muscle mass. However, this exercise primarily targets the glutes, hamstrings, and lower back.
How To:
Stand straight with a shoulder-wide stance while holding a barbell against your thighs using an overhand grip.
Maintaining a slight bend in your knees, slowly lower the bar toward the floor by bending at your hips and pushing them back.
The bar should be below your knees at the bottom of the range of motion.
Pause at the bottom and contract your hamstrings and glutes.
Explode back to the starting position.
Rinse and repeat.
FAQs
Who should avoid the GHD raises?
Folks dealing with posterior chain or lower body injuries should avoid the GHD raises. That said, you should consult your healthcare provider before starting a new training or nutrition program, especially if you’re suffering from a health issue, are pregnant, or are under 18 years old.
Can I replace leg curls with GHD raises in my workout?
Leg curls and GHD raises are both isolation exercises that work the hamstrings. However, GHD also targets your glutes. On the other hand, the leg curl machine helps maintain constant tension on your hammies throughout the range of motion. Each machine has its unique benefits, and hence you should include both in your training regimen.
How often should I do the GHD raise?
Since GHD raises are an isolation exercise, they put incredible demand on your hamstrings. According to research, you must give your muscles at least 48 hours to recover between workouts. It will result in better strength and muscle gains and reduce your risk of injury and overtraining. [3]
Who should do the GHD exercises?
The GHD variations explained in this article are great for CrossFitters, Strongman athletes, Olympic weightlifters, bodybuilders, and even hobbyist exercisers. Building a strong posterior chain help virtually everyone.
Wrapping Up
The GHD machine is a versatile training equipment that can help build a stronger and more muscular posterior chain. It can also help develop a robust midline, using exercises like the GHD sit-ups and oblique crunches.
Folks with access to a GHD machine at their gym should add the four GHD exercises explained in this article to their training regimen. Adjust the programming and training frequency to meet your objectives. So, what are you waiting for? Get working on those glutes and hammies. Best of luck!
References
Jonhagen S, Nemeth G, Eriksson E. Hamstring Injuries in Sprinters: The Role of Concentric and Eccentric Hamstring Muscle Strength and Flexibility. The American Journal of Sports Medicine. 1994;22(2):262-266. doi:10.1177/036354659402200218
Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
Monteiro ER, Vingren JL, Corrêa Neto VG, Neves EB, Steele J, Novaes JS. Effects of Different Between Test Rest Intervals in Reproducibility of the 10-Repetition Maximum Load Test: A Pilot Study with Recreationally Resistance Trained Men. Int J Exerc Sci. 2019 Aug 1;12(4):932-940. PMID: 31523350; PMCID: PMC6719818.
Warm Up: The 12 Best Leg Stretches Before a Workout
A good workout starts with a thorough warm-up, or at least it should. Warming up prepares your muscles and joints for what you’re about to do, improving performance while possibly lowering your risk of injury.
We say possibly because you may still get injured even if you warm up (1). Sometimes, injuries happen no matter how well you prepare your body. Luck, it seems, plays a part.
That said, warming up doesn’t take long, and the time saved by not warming up could cost you months of lost training if you suffer an otherwise avoidable injury. Think of warming up like the safety belt in your car – you hope you don’t need it, but you will be glad you put it on if you’re involved in an accident.
Of course, there is a right way and a wrong way to warm up. Static or stationary stretches are generally not a good idea because they can lower your force production potential when held for extended periods (2). Instead, you should build your warm-up around dynamic or moving stretches.
In this article, we reveal the 12 best dynamic lower body stretches to do before a workout.
How to Warm-Up
Before we reveal the 12 best leg stretches to do before a workout, let’s take a moment to look at how they fit into a general warm-up.
Your warm-up should match the demands of the activity you are about to do. For example, a warm-up for jogging should be different from how you prepare your body for an intense leg workout. However, most warm-ups include the same stages, even if what you do or how long you spend on each stage differs.
The generally accepted stages of a warm-up are:
Pulse raiser
The pulse raiser is the part of a warm-up that makes you warm and involves several minutes of cardio. Ideally, you should start at a leisurely pace/level of intensity, and increase it over several minutes, e.g.:
Walk 2 minutes
Jog 3 minutes
Run 5 minutes
This progressive pulse raiser eases you into your workout, so you feel very comfortable throughout. It increases general tissue temperature and blood flow, ensuring your muscles are well-oxygenated. The pulse raiser also prepares your body for the next stage of your warm-up.
Mobility exercises
Now you are feeling a little warmer, it’s time to focus on your joints. A joint is where two or more bones come together to form a union, e.g., your hips, shoulders, and knees.
Mobility exercises improve your range of motion and reduce joint friction, wear, and tear by increasing the production of synovial fluid. This substance lubricates your joints and nourishes the articular surfaces at the ends of your bones, specifically the hyaline cartilage.
A few minutes of mobility exercises can help your joints feel more supple, making your workout more comfortable. Examples of joint mobility exercises include:
Wrist rolls
Shoulder rolls and shrugs
Waist twists and side bends
Shallow progressing to deeper squats
Ankle rolls
Your warm-up should focus mainly on the joints you are about to use in your workout. So, if it’s leg day, spend most of your time working on your ankles, knees, hips, and lower back, and not your upper body.
Dynamic stretches
When it comes to stretching, most people think of static stretches, such as touching and then holding the toes to stretch the hamstrings. While there is nothing inherently wrong with static stretches, dynamic stretches are more appropriate for warming up.
As their name implies, dynamic stretches involve movement. So, instead of holding a stretched position for a set time, you move in and out of the stretch for reps. The benefits of static stretching include the following:
Maintenance/increase of muscle temperature and blood flow.
Maintenance/increase of heart and breathing rate.
Increased motor unit activation for increased strength and power.
Improved functional flexibility and range of motion.
Increased synovial fluid production for more mobile joints.
Replicating the movements you are about to do in your workout.
In contrast, static stretches tend to have many of the opposite effects, which is why they are better suited to your cooldown.
As with your mobility exercises, your choice of dynamic stretches should match the demands of your workout. Focus your energies on the muscles you are about to train. For example, if you are preparing for a chest workout, there is no need to spend much time dynamically stretching your legs.
Ramping
Now you are warm and mobile, you may be tempted to jump straight into your workout. While such enthusiasm is admirable, you may want to build up gradually to your intended intensity level. This is called ramping.
For example, if you plan on running a fast 5k, you’ll probably find your performance is better if you build up to your maximum speed over a couple of minutes. This allows you to practice your running technique and iron out any faults. Starting slower will also probably mean you finish faster.
In strength training, ramping usually involves doing a few progressively heavier sets of your main exercises to prepare your muscles for whatever challenges await them. For example:
10 reps x 20kg/45 pounds
7 reps x 40kg/90 pounds
5 reps x 60kg/135 pounds
2 reps x 80kg/175 pounds
10 reps 100kg/222 pounds – first work set
The heavier your training weights, the longer your ramp needs to be. However, each one should be a submaximal effort and feel relatively easy. Note how the rep count in the example decreases as the weight increases. This ensures you acclimate your muscles to the load while avoiding unnecessary fatigue.
Read more about warming up for strength training here.
Warming up takes time, but it’s time well spent. A thorough warm-up can be the difference between a good workout and a great one!
How long should a warm-up last?
Warming up is a gradual process that takes you from sedentary to ready to train. While these is no one-size-fits-all duration for warm-ups, the time you need to get ready will depend on several factors, including:
The intensity of your coming workout – the harder you plan on training, the longer you’ll need to warm up. Easier workouts usually need shorter warm-ups.
Recent activity levels – you’ll probably need to warm up longer if you’ve been physically inactive.
Your age – older exercisers often benefit from longer warm-ups, whereas younger exercises usually feel ready to train sooner.
Ambient temperature – you’ll warm up faster if your training environment is also warm.
Previous injuries – previously injured joints and muscles often feel better after a thorough warm-up.
So, warming up should take as long as necessary. This might be as little as five minutes for an easy workout or 20-30 minutes for something more intense. Adjust the length of your warm-up according to your training needs and goals.
The 12 Best Leg Stretches Before a Workout
Now you know the components of an effective warm-up, here is a list of 12 of the best dynamic leg stretches to do before your next leg workout.
You don’t need to do all of these exercises. Instead, pick the ones most relevant to your workout. 2-4 should be sufficient for most people. Keep your movements smooth and controlled, gently increasing your range of motion as you feel your muscles begin to lengthen.
Related: Upper Body Warm-Up You Should Be Doing Before Every Workout
1. Forward and back leg swings
Muscles targeted: Hamstrings, gluteus maximus, hip flexors.
Hours spent sitting at your desk or in your car can leave you with tight hips and hamstrings. This simple exercise will warm up these muscles and prepare your legs for more demanding activities. This is an excellent preparatory exercise for all lower-body workouts, both strength and cardio.
Steps:
Stand sideways onto a wall or handrail and hold it for balance. Bend your knees slightly for balance. Brace your core and look straight ahead.
Starting with your outermost leg, swing it forward and back from your hip. Keep your hips and shoulders stationary – no twisting.
Continue for 10-20 reps, gradually increasing height as your muscles relax.
On completion, turn around and swap legs. Repeat on the other side for the same number of reps.
2. Lateral leg swings
Muscles targeted: Hamstrings, gluteus maximus, hip flexors, abductors, adductors.
Many exercisers are stuck in the sagittal plane, meaning their workouts involve mostly forward and backward movements. However, in sports and life outside the gym, activities often occur in the transverse and frontal planes, meaning rotational and sideways. This exercise is similar to #1 but takes you out of that overused sagittal plane. This is an excellent warm-up for athletes and anyone who practices functional strength training, where transverse and frontal plane movements are common.
Steps:
Stand facing a wall or handrail. Place your hands on it for balance and support.
Raise one leg out to the side and then swing it in front of you so it crosses your other leg. Allow your hips to rotate as you swing your leg.
Swing your leg back out and repeat.
Continue for 10-20 reps, increasing your range of motion as you feel your muscles relax.
Switch sides and repeat.
3. Dynamic calf stretch (quadruped calf pumps)
Muscles targeted: Gastrocnemius, soleus, hamstrings.
While you may feel this exercise in your hamstrings if they are tight, it’s actually one of the best ways to prepare your calves for an intense workout. They’re not only ideal before calf raises but also an excellent exercise if your workout involves running or jumping. Calf strains can take a long time to heal, and this exercise could help prevent one.
Steps:
Adopt the push-up position with your hands and feet roughly shoulder-width apart. Brace your core. Lift your hips so your body resembles an inverted V.
Keeping your arms straight, alternately lower your heels toward the ground and then push up onto the balls of your feet.
Continue for 10-20 reps per calf, increasing your range of motion as you feel your muscles relax.
You can also do this exercise with your hands against a wall. This puts less stress on your arms and shoulders, although the range of motion at your ankles will be shorter.
4. Squat-to-stand
Muscles targeted: Hamstrings, gluteus maximus, adductors.
The squat-to-stand stretch, also known as bootstrappers, is a great way to get your entire lower body ready for a leg workout. However, it is quite challenging, so you should put it toward the end of your warm-up so your body is ready for it. This exercise could help you squat deeper and jump higher.
Steps:
Stand with your feet about shoulder-width apart, knees slightly bent.
Hinge forward from your hips and reach down to grab your toes.
Bend your knees and descend into a deep squat. Use your elbows to pry your knees apart and open your hips. Lift your chest and pull your butt down toward your ankles.
Keeping hold of your toes, lift your hips and push your butt up toward the ceiling.
Smoothly alternate between these two positions 5-10 times, increasing your range of motion as your muscles start to loosen up.
Pause at the top and bottom of each rep for a few seconds to maximize the benefits of this exercise.
Muscles targeted: Gluteus maximus, hip abductors, hip rotators.
Your hips can perform a wide range of movements. However, when it comes to stretching them, most people ignore hip rotation. Let’s fix that with this simple yet effective dynamic hip stretch. Whatever leg workout you are doing, your hips will feel better after this exercise.
Steps:
Stand with your feet together and your arms at your sides.
Bend one leg and push your knee out as you raise your foot toward your groin.
Grab your foot and shin, gently pulling it up and in.
Release your foot, switch sides, and repeat.
Alternate legs for 12-20 reps per side.
Do this exercise on the spot or while walking forward as preferred.
6. Dynamic side lunge
Muscles targeted: Gluteus maximus, abductors, adductors.
Like exercise #4, the squat-to-stand, this exercise works a lot of different lower body to deliver a time-efficient warm-up. It’s an excellent way to prepare your legs for squats and lunges and is especially useful for athletes involved in lateral movement sports, such as soccer, football, basketball, and hockey.
Steps:
Stand with your feet together and arms by your sides.
Take a large step out to your left, bend your left knee, and lower your hips back and down toward the floor.
Push off your left leg and bring your feet back together.
Repeat on the opposite side.
Alternate legs for 10-20 reps per side.
7. Heels to buttocks
Muscles targeted: Quadriceps.
Whatever leg workout you are doing, the quadriceps are probably involved. This group of four powerful muscles is often tight and will definitely benefit from some extra care and attention. This exercise is one of a few that dynamically stretches the quads in relative isolation. It’s also a good hamstring activation drill.
Steps:
Stand with your feet together and arms by your sides.
Bend one leg and bring your foot up toward your butt. Grab your foot with one or both hands and gently pull it closer in.
Release your foot and repeat with the other leg.
You can do this exercise on the spot or while walking forward as preferred.
Alternate legs for 10-20 reps per side.
8. Walking knee grab
Muscles targeted: Gluteus maximus, hamstrings.
The glutes are the largest and one of the strongest muscles in the human body. It’s incredibly hard-working and involved in most lower body movements, both as a prime mover and stabilizer. This exercise takes your hips into a flexed position, providing your glutes with a brief but welcome stretch.
Steps:
Stand with your feet together and arms by your sides.
Bend your leg and lift your knee toward your chest.
Grab your shin and gently pull your leg in and up to get a deeper stretch.
Release your leg, switch, and repeat 10-20 times per leg.
You can do this exercise on the spot or while walking as preferred.
Rise up onto tiptoe on your supporting leg to warm-up your calves and make this exercise even more dynamic.
9. Walking toe swipe
Muscles targeted: Hamstrings, gastrocnemius, gluteus maximus.
The walking toe swipe is an excellent exercise for anyone preparing for a locomotive workout, i.e., one that features walking or running. Not only is it an effective dynamic stretch, but it will also help fire up the muscles in your supporting leg.
Steps:
Stand with your feet together and your arms by your sides.
Take a step forward and, with your knee straight, pull your toes upward.
Hinge down from your hips and bring your arms forward to brush your foot.
Step forward, stand up, and switch legs.
Continue alternating legs for 10-20 reps per side.
10. Spider-Man lunges
Muscles targeted: Gluteus maximus, hamstrings, hip adductors, calves.
Of all the Marvel superheroes, Spider-Man is arguably the most athletic and agile. His ability to swing from webs and climb walls mean he’s got more in common with an Olympic gymnast than an eight-legged creepy-crawly! While this exercise won’t turn you into a superhero, it will help you develop marvelous hip mobility!
Steps:
Adopt the push-up position with your arms and legs straight. Brace your core.
Bend one leg and place your foot on the floor just outside your hand.
Ease your hips toward the floor to get a deeper stretch.
Return your leg to the starting position and repeat on the other side.
Alternate legs for 10-20 reps per side.
11. Dynamic 90/90 stretch
Muscles targeted: Gluteus maximus, abductors, adductors, hip rotators
Tight hips can hurt your workout and athletic performance in many ways. As well as reducing your range of motion, e.g., squat depth or stride length, tight hips are more prone to acute injury and chronic wear and tear. This exercise is a great way to stretch and mobilize your hips.
Steps:
Sit on the floor with your legs bent to 90 degrees and feet flat. Your torso should be upright and in good posture.
Roll your knees to the side and lower them to the floor. Turn your upper body toward your leading leg and lean forward slightly to deepen the stretch.
Return to the starting position and repeat to the other side.
Alternate legs for 6-10 reps per side.
Place your hands on the floor and use them for assistance if required.
12. Scorpion stretch
Muscles targeted: Hip flexors, quadriceps, rectus abdominis.
The scorpion stretch is one of those exercises that looks incredibly tricky but is actually relatively easy. However, it still provides an excellent dynamic stretch for the front of your hips and thighs while mobilizing your spine. That said, if you have a history of back pain, you may want to take it easy with this stretch or skip it entirely.
Steps:
Lie on your front with your arms stretched out to your sides to form a T-shape.
Bend one leg and cross it behind you toward your opposite hand. Keep your shoulders down, but lift and rotate your hips as much as necessary.
Return to the starting position and repeat.
Alternate legs for 5-10 reps per side.
Leg Stretches Before a Workout – FAQs
1. Why is warming up essential before a workout?
Warming up prepares your muscles and joints for the workout to follow, enhancing your performance while lowering the risk of injury. While injuries can still occur, a good warm-up can reduce the risk, making it a vital part of any exercise routine.
2. What is the difference between dynamic and ballistic stretches?
Both dynamic and ballistic stretches involve movement so they’re easy to confuse. However, where dynamic stretches are done smoothly and with control, ballistic stretches are done much faster.
Ballistic stretches are common in sports where movements are performed explosively, such as soccer and martial arts. However, for most exercisers, the risks of ballistic stretching outweigh their benefits.
You can read more about the pros and cons of ballistic stretching here.
3. How should I structure my warm-up routine?
An effective warm-up should consist of several stages: a pulse raiser involving cardio to increase tissue temperature and blood flow, mobility exercises to improve joint range of motion, dynamic stretches replicating workout movements, and ramped sets to gradually prepare your muscles for your main training session.
Work your way through all four stages spending as much time as necessary in each one. Adapt your warm-up to match the demands of your workout, tailoring each stage to your unique requirements.
4. How long should my warm-up last?
The ideal warm-up duration depends on various factors, including the intensity of your workout, recent activity levels, age, training venue temperature, and injury history. Most warm-ups last between five and 20 to 30 minutes.
Adjust the duration based on your training needs and goals. Warm up until you feel ready to train and avoid doing more than necessary, as your time and energy will probably be better used in your workout.
5. Are dynamic stretches good for improving flexibility?
Yes indeed! Contrary to popular opinion, dynamic stretches can help improve your flexibility (3). This is especially true when they are performed before a workout e.g., for a deeper squat. That said, while dynamic stretching is effective for improving flexibility, static stretching still has a place in a well-rounded flexibility program.
Combining dynamic and static stretching with other mobility exercises like foam rolling can lead to greater flexibility increases in less time.
Wrapping Up
An old rugby coach once told me that if you don’t have time to warm up, you don’t have time to work out. Not warming up can hurt your training performance, making your workout less effective, and could even lead to injuries. Skipping your warm-up might save you a few minutes but could cost you months in less productive workouts and injuries.
As warming up will add time to your training session, it makes sense to use the best tools for the job. Regarding stretching, that means dynamic stretches. Dynamic stretches offer many advantages over static stretches, including greater time efficiency and specificity.
Build your lower body warm-ups around the 12 exercises described above. Two to four stretches should be all you need to get ready for your next workout. Pick the exercises that best replicate the movements in your program.
References:
Fradkin AJ, Gabbe BJ, Cameron PA. Does warming up prevent injury in sports? The evidence from randomized controlled trials? J Sci Med Sport. 2006 Jun;9(3):214-20. doi: 10.1016/j.jsams.2006.03.026. Epub 2006 May 6. PMID: 16679062.
Nelson AG, Kokkonen J, Arnall DA. Acute muscle stretching inhibits muscle strength endurance performance. J Strength Cond Res. 2005 May;19(2):338-43. doi: 10.1519/R-15894.1. PMID: 15903372.
Egan AD, Cramer JT, Massey LL, Marek SM. Acute effects of static stretching on peak torque and mean power output in National Collegiate Athletic Association Division I women’s basketball players. J Strength Cond Res. 2006 Nov;20(4):778-82. doi: 10.1519/R-18575.1. PMID: 17194244.
2023 Chicago Pro Results (Live Updates)
The 2023 Chicago Pro, the biggest contest taking place this weekend, took over Chicago, Illinois from July 21-22. This show was an Olympia qualifier for this year’s blockbuster show and featured athletes from ten divisions: Men’s Open, 212 Bodybuilding, Classic Physique, Men’s Physique, Women’s Bodybuilding, Fitness, Figure, Bikini, Women’s Physique, and Wellness.
To secure their place in the Mr. Olympia competition, the most prestigious event of the year, competitors must qualify by Oct. 9. But this year, they have less time and fewer opportunities to acquire a qualification, making it harder than ever to reach the ultimate stage. Last year’s Chicago Pro champion, Antoine Vaillant, has opted not to compete this year. Therefore, a new champion will be crowned in the Open class.
We are actively updating the live results as they become available. Check out the results for Day One below:
2023 Chicago Pro Winners
212 Bodybuilding: Chris Jones
Classic Physique: Coming Soon
Women’s Bodybuilding: Kristina Mendoza
Fitness: Jodi Boam
Women’s Physique: Danielle LaMartina
Wellness: Danai Theodoropoulou
Men’s Open: Coming Soon
Men’s Physique: Coming Soon
Figure: Coming Soon
Bikini: Coming Soon
2023 Chicago Pro Results
212 Bodybuilding
Winner — Chris Jones
Second Place — Jason Nguyen
Third Place — Mohamed Embaby
Fourth Place — Kevin Johnson
Fifth Place — Yumon Eaton
Sixth Place — Jordan Janowitz
Classic Physique
Coming Soon!
Women’s Bodybuilding
In Women’s Bodybuilding, competitors delivered an exciting round of comparisons. During prejudging and the finals, Jessica E Martin and Kristina Mendoza stood out. They both displayed impressive shoulders and even better lower bodies.
Martin is a proven force in the Women’s Bodybuilding category. Her last show came at the 2023 Optimum Classic Pro in ninth place. She always comes to battle on stage and tonight was no different. Another top threat, Kristina Mendoza was out to play. She last competed at Chicago Pro two years ago (2021) where she finished runner-up. In the end, Mendoza secured her first Chicago Pro title and qualified for this year’s Olympia.
In addition, Melissa Teich and Kyna Squarey took third and fourth, respectively.
Winner — Kristina Mendoza
Second Place — Jessica E. Martin
Third Place — Melissa Teich
Fourth Place — Kyna Squarey
Fifth Place — Wendy Sanchez
Sixth Place — Maria Monica Vega
Fitness
Winner — Jodi Boam
Second Place — Noemie Champagne-Cloutier
Third Place — Sara Kovach
Fourth Place — Anna Fomina
Fifth Place — Annaleise Varga
Sixth Place — Aurika Tyrgale
Seventh Place — Layla Mikayla
Women’s Physique
Competitors from the Women’s Physique division shined on Friday. It didn’t take long for Nadia Vandal to assert herself as a title contender. She brought excellent conditioning and her physique was eye-catching during the prejudging rounds. Danielle La Martina also came out strong and impressed fans with her dug-out abs.
Nadia Vandal has been putting in the work season to season. Her last event saw her take 12th at the 2022 Toronto Pro Supershow. Her main adversary, Danielle La Martina last finished ninth at the 2022 Chicago Pro. While it was a close show, Danielle La Martina pulled off the victory to secure her Olympia invite. Runner-up went to Nadia Vandal, with Marie Berouskova and Justin’s Rudnicka taking third and fourth.
Winner — Danielle LaMartina
Second Place — Nadia Vandal
Third Place — Marie Berouskova
Fourth Place — Justyna Rudnicka
Fifth Place — Natalie Juron
Sixth Place — Marika Jones
Wellness
Wellness has quickly become one of the most talked-about divisions in the IFBB Pro League. Heading into prejudging, Amy Li and Danai Theodoropoulou brought round, shapely, and symmetrical physiques. And judging by the comparisons early on, the judges had it close going into the finals.
Amy Li last stepped on stage in 2022 at the Shawn Ray Hawaiian Classic Pro, where she took 10th. She was up against Theodoropoulou, who is riding high off momentum. Her last competition came in second at the 2022 EVLS Prague Pro. After a few intense judging rounds, Danai Theodoropoulou walked away with gold. Amy Li took runner-up with Daniela Deina and Quintaysia Goodley finishing third and fourth.
Winner — Danai Theodoropoulou
Second Place — Amy Li
Third Place — Daniela Deiana
Fourth Place — Quintaysia Goodley
Fifth Place — Maria Paulette
Sixth Place — Edna Ferreira de Souza
Men’s Open
Coming Soon!
Men’s Physique
Coming Soon!
Figure
Coming Soon!
Bikini
Coming Soon!
2023 Chicago Pro Scorecards
Coming Soon!
Fitness Volt congratulates the winners of each division! We look forward to seeing you dominate the Olympia stage!
Published: 21 July, 2023 | 8:42 PM EDT
Brian Shaw Crushes 200-lb (91-kg) Dumbbell Bench Press for 5 Reps in Prep for Final Strongman Show
Legendary Strongman Brian Shaw has left his mark in the sport and is considered by many to be the greatest of all time. However, his stellar run is nearing its end as he gears up for his final professional outing. In a recent post made on Instagram, Shaw crushed a 200-lb (91-kg) dumbbell bench press for five reps in preparation for the 2023 Shaw Classic, after which he plans to retire.
Hailing from Colorado, Brian Shaw first rose to prominence for his insane strength on the regional circuit. He quickly rose to the professional ranks and made waves in the community. After narrowly missing out on gold to Zydrunas Savickas at the 2010 World’s Strongest Man, Shaw returned with a vengeance to secure his maiden WSM title and also win the Arnold Strongman Classic in 2011.
Shaw continued to deliver strong performances, winning three more World’s Strongest Man titles and several other competitions, including Strongman Super Series, Giants Live, and America’s Strongest Man over the next few years. He also launched his own competition, the Shaw Classic, in 2020.
Earlier this year, Shaw announced the 2023 World’s Strongest Man would mark his last appearance at the WSM. He chose to give it a go this year since he was not content with his showing in 2022, thus wanting to improve his performance in the 2023 edition. Then, he laid out the lineup for the 2023 Shaw Classic, which would be his final Strongman event. He unveiled the events for the competition which should make his last appearance a memorable one.
During the build-up to the 2023 WSM, Shaw opened up on almost losing his leg at the beginning of the year. He got hospitalized after the serious leg infection spread and later revealed the issue to be a severe case of leg cellulitis.
Brian Shaw (Courtesy of World’s Strongest Man)
Brian Shaw completed his final appearance at the 2023 WSM three months ago. He turned in a stellar performance, winning three events and also qualifying for the finals with a record-breaking account on the Stone-Off. Following the event, Shaw called for a change in the format for qualification to the finals and a change in the standard of the referring at the show.
Shaw left the fans stunned with his unreal strength by rolling up a frying pan with his bare hands in front of a group of school kids two months ago. Further, he rolled more pans and handed them out to the kids as souvenirs. He followed up by providing more information about the nearing Shaw Classic, including the final competitor and the addition of grip events and arm wrestling.
Brian Shaw Crushes 200-lb (91-kg) Dumbbell Bench Press for 5 Reps in Prep for Final Strongman Show
In a recent Instagram post, Brian Shaw crushed a massive 200-lb (91-kg) dumbbell bench press for five reps in preparation for the upcoming 2023 Shaw Classic, his final strongman show. However, he made it even more impressive by taking both dumbbells from the rack himself, carrying them to the bench, and setting up the lift all by himself. Usually those who are able to lift this kind of weight need spotters to help them with the setup.
“GETTING IT DONE,” he wrote. “Grabbing the 200lb/91kg dumbbells from the rack and walking them to the bench for my working set of 5 reps.
How many lifters in history who could bench the 200lb dumbbells could actually carry them from the rack and get them into position without help?
“Just curious what everyone’s thoughts are?
Just because everyone will comment that I didn’t do more reps…this was a working set and not a set of max reps. It’s ok to just train without having to max out for every video
BE GREAT!”
Brian Shaw recently gave fans a look into the 10,000+ calorie diet which is helping him get ready for his last strongman contest. He also revealed some very exciting news, as the winner of the 2023 Shaw Classic will earn the title of ‘Strongest Man on Earth’ after Paul Ohl gave Shaw the trademark for the title.
The 2023 Shaw Classic is scheduled for Aug. 19-20 in Loveland, Colorado. Fans will be excited to witness Shaw display his unreal strength one last time at the event.
Published: 21 July, 2023 | 4:35 PM EDT
Jay Cutler, Milos Sarcev Talk Hassan Mostafa & Blessing Awodibu’s Potential + Lack of Athletes Entering Shows
Jay Cutler continues to oversee the Men’s Open division, which served as his proving grounds following an illustrious career. In a recent Cutler Cast Podcast, Cutler examined the physiques of top talents Hassan Mostafa and Blessing Awodibu. Then, he joined Milos Sarcev for an honest discussion about athletes who live like bodybuilders but refuse to enter contests.
Making a name in the Open class has arguably never been more difficult. To reach the sport’s most-coveted throne, athletes must present a perfect combination of mass, conditioning, and balance on stage. There are still a number of athletes who have yet to earn their invites to 2023 Mr. Olympia – the biggest show of the year. Two of which are Blessing Awodibu and Hassan Mostafa.
Last year, Awodibu turned in a career-best season. This campaign saw him lay claim to gold at the 2022 Indy Pro and New York Pro. With two Pro show victories fueling his ambitions, Awodibu entered his first Olympia competition but didn’t place. As a result of the performance, Awodibu put his head down and trained in the 2023 off-season. As one of the more entertaining Open talents, fans are thrilled to see him back in action.
Hassan Mostafa, meanwhile, has kept a busy schedule this season. In June, Mostafa kicked off his year by finishing second to Iain Valliere at the 2023 Toronto Pro Supershow. A week later, he pushed himself against 49-year-old Phil Clahar at the Orlando Pro though ultimately finished runner-up. Three times a charm, as was the case for Mostafa, who achieved his first win of the season at the recent Vancouver Pro.
Jay Cutler, Milos Sarcev Take Closer Looks At Physiques of Hassan Mostafa and ‘Huge’ Blessing Awodibu
According to Sarcev, there was no way Stan ‘Stanimal’ de Longeaux had a shot at defeating Hassan in Vancouver, Canada.
“No way [Stanimal can’t beat Hassan]. He would not beat you right? No matter how conditioned… you have so much size and power in the Open division. So, for me, there was no contest for first place. I mean, Hassan – on the pictures – it was very good condition. Not Stan’s condition, but this kind of conditioning that’s why I’m saying, just condition can not be a perfect physique,” said Milos Sarcev.
“Years ago we talked about the most muscular bodybuilder on the planet, and we thought it was Hassan. We used to see him at Dragon’s Lair and he could barely walk he was so big. He’s come down a lot since then,” said Cutler. “Samson might be the most muscular bodybuilder right now. Samson is pretty – and Nick Walker is really big too.”
Looking at last year’s Olympia finishers, Sarcev said Mostafa wouldn’t have been able to defeat Rafael Brandao due to the Brazilian’s shape, width, and aesthetics.
“Close second twice, and if he would lose this one – there would be so much disagreement,” said Sarcev. “Hassan? Ten being Rafael Brandao… I would give it Rafael, myself. So, I don’t think he would make the top ten. Look, crazy size, but Rafael Brandao beat Samson a year before in Romania. Rafael has shape and width and aesthetics and everything. So, I’m not going to go for just pure muscle,” explained Sarcev.
Sarcev and Cutler agree Awodibu looks motivated ahead of this weekend, where he’s set to face off against rising talent Justin Shier.
“Justin is phenomenal. Yes for sure [Justin can win]. He has everything that it takes. I still haven’t seen him in person. The pictures that I’ve seen and the videos, he’s super impressive. The v-taper is – I think there was an argument that he could have bigger legs and a little bit fuller chest.”
“Blessing looked super motivated. He looked huge. He’s super wide. My advice is I told him right there in front of you: he has one of the craziest v-tapers and a super small waist when he opens up, right? He should not risk whatsoever to push down as his obliques come out and then his waist doesn’t look as good. This is about that presentation.
It’s not what you have it’s what you show. If you never show them a wider waist, they only see a smaller waist, and that’s how they’re going to judge. Then, you’re a super contender. Upper body, I mean, Blessing is a phenomenon, a phenomenon.
If Awodibu brings a comparable physique to what he displayed at last year’s New York Pro, Jay Cutler said the Chicago Pro is his show to win.
“If he comes like the New York Pro, I think he can win,” suggested Cutler.
“Yeah [he can win] by all means. In Las Vegas, maybe he would be the odds-on favorite still, but Justin is just — too complete and balanced. From an aspect of balance, that’s what the downfall was of Blessing’s. He had a crazy upper body and legs lacking a little bit. Patrick Moore the same thing.”
Sarcev, Cutler Talk Passing on Shows and Weak Prize Money
Given the costs associated with bodybuilding, Sarcev is surprised at how few athletes decide to compete regularly at contests. Cutler was quick to point out that the prize money in bodybuilding has remained lackluster for decades now.
“It makes zero sense [to not compete]. All these guys – so, gear costs. Gear costs. They’re going to do the gear whether they compete or not, they’re going to take pictures for Instagram or not. When they’re in the gym they do what they do, they eat what they’re supposed to. Okay, now, when you do all that stuff. Wouldn’t you want to be in shape – contest shape – and when you’re in contest shape and you have a Pro card you can be on the biggest stage in the IFBB? And you’re passing on all these shows, what the hell?” said Milos Sarcev.
Cutler and Sarcev believe the inactivity problem boils down to the lack of financial opportunities available from sponsors.
“They can compete but they choose not to compete, why would you not compete? You have a Pro card,” said Sarcev. “[It’s] too many shows, like you mentioned it, and it’s the same prize money. Why don’t you force promoters, promoters aren’t going to like me, they should easily double-up the prize money.”
“They can’t because the sponsors are scarce,” said Jay Cutler.
“Then don’t make the show. Have fewer shows and start valuing this bodybuilders,” said Sarcev.
This isn’t the first time that prize money in bodybuilding has taken over headlines. In June, athletes rep Bob Cicherillo took to a Voice of Bodybuilding Podcast to discuss the pressing issue. Similar to Cutler and Sarcev’s point of view, Cicherillo highlighted that prize money hasn’t changed for decades. Moving forward, Cicherillo would like to see the minimum purse raised from $10,000 to $20,000 for typical bodybuilding contests outside of the Arnold Classic and Mr. Olympia.
With the sport’s greatest event taking place in three months, athletes still have time to earn their tickets. Should Awodibu claim gold this weekend, he’ll have the chance to face the reigning Mr. Olympia Hadi Choopan later this year. As for Hassan Mostafa, he hopes to make it on the Olympia stage after health issues sidelined him from an appearance in 2022.
RELATED: Hassan Mostafa Shares Ramadan Diet And Workout
Watch the full video from the Cutler Cast YouTube channel below:
Published: 21 July, 2023 | 12:11 PM EDT
Most 3D bodybuilder ? Vlad’s next show + Wesley at his biggest +Iain 15 weeks out of Mr Olympia 2023
#MrOlympia , #Bodybuilding , #bodybuildingupdates Most 3D bodybuilder ? Vlad’s next show + Wesley at his biggest +Iain 15 weeks out of Mr Olympia 2023 @pablollopis , @VladSuhoruchko , @VintageGenetics , @i27v1 Timestamps 0:00 Pablo Llopis 1:11 Vlad 1:46 Lack of aesthetics 2:17 Iain Valliere 3:04 Cracking top 8 ? 3:45 Wesley 4:16 Top 6…
Hafthor Bjornsson Invests $116,000 To Upgrade His Gym
Hafthor Bjornsson has been a professional strength athlete for most of his life, which means he has spent a great deal of time training in the gym. This is why he made his own “Thor’s Power Gym” and it is where he set the 501-kilogram (1,104.5-pound) Deadlift World Record, which stands to this day. Well, Hafthor has now decided to upgrade his gym and has invested $116,000 for that purpose. He revealed everything about this project on YouTube, where he showed off the equipment, building process, and some more technicalities behind everything.
Hafthor Bjornsson has thought about adding new stuff to his gym for some time now, but he never acted upon his desire until now. However, following a $116,000 investment, Hafthor’s gym has transformed completely. He has also acquired some equipment which will help him in the near future, as he is still recovering from a pec tear, but wants to train regardless of it.
Related: Hafthor Bjornsson Shares Intense Pre-Surgery Recovery Techniques for Gruesome Pec Tear
Hafthor Bjornsson’s Gym Upgrade
Hafthor Bjornsson’s gym is already packed with equipment. So, in order to add new stuff, he had to make some room for it. He did not want to remove anything from his gym, so the only way was to buy another unit. Luckily, the people who owned a unit right next to the one that his gym is stationed in were ready to sell. So, he bought it and connected it to his own unit.
“That was probably the reason I delayed so long, like I wanted to buy more stuff but never did it because I had no space.”
Hafthor Bjornsson first introduced his favorite purchase, the Belt Squat. This machine allows him to perform squats without a barbell and with no pressure on his upper body. The belt is locked in around the hips, so he won’t risk complicating his chest tear any further.
“This is the belt squat, which is probably the best investment that I have made, especially now, because I’ll be able to train my legs right away… I’ve been wanting this for years, and finally I own one.”
After making a 1.5-meter wide door to connect his gym to the new nextdoor property, adding some flooring, and tidying up the space, Hafthor Bjornsson showcased his new equipment.
All of the new stuff that Hafthor acquired is to suit the needs of bigger athletes. However, Hafthor’s wife was most impressed by the size of a Lying Hamstring Curl, which is almost double the size of a standard one.
“It is massive. This machine is built for big boys. This is what you would think you’d find in a Strongman gym,” said Hafthor’s wife.
Flat Chest Press and Incline Chest Press machines were placed at the entrance of the new unit. Right next to them was one Cable Machine, which Hafthor revealed to be one of his favorites.
Next up was the leg equipment, starting off with the Standing Calf Raise, which has the capacity to go much heavier than the standard ones. Next to it was a Leg Extension machine, which is not new, but was transferred to the new part of the gym.
Right next to the wall, Hafthor Bjornsson decided to place a Chest Fly Machine, which has the option to transform into a Rear Delt setup.
“This is a beauty. It is a chest-fly and back combo. The guys in the gym have been complimenting this piece a lot. All the guys in the gym love this piece, and I cannot wait until I can put my hands on this piece.”
Hafthor then presented yet another Hamstring machine, as well as a second Cable Machine. However, the next machine coming up was the Inverse Curl, which is unusual, but very helpful to big guys.
Inverse Curl is basically a machine that helps athletes perform Nordic Curls, which have proven to be one of the greatest hamstring and lower back muscle builders.
“It is very cool for heavy guys… It is a killer for the hamstrings. The more weight you put on, the easier it gets. I think it was made for big guys, because big guys have a hard time doing this specific movement.”
Another addition to the gym was the Seal Row, which is a piece of equipment adored by another elite Strongman, Brian Shaw. Now Hafthor Bjornsson has also decided to add it to the gym.
While presenting this machine, Hafthor revealed that his chest is already feeling very good. So, he will try to train on the Seal Row as early as next week.
“I am super excited to try it out. My chest is already feeling good. So, I can probably try this out next week.”
Hafthor then presented the Hip-Quad Machine, which is yet another rare piece of equipment, but also an incredible addition to the gym. The final new addition to the gym was the Hack Squat, but Hafthor did not get the chance to use it yet.
Watch the full video here:
Related: Hafthor Björnsson Drops The Bar on Himself After Squatting 340-kg (749.6-lb) For Two Reps; Avoids Serious Injuries
After retiring from boxing, Hafthor Bjornsson announced that he would be coming back to Powerlifting. He set massive goals, most notably, to set an All-Time World Record Total by the end of 2023. However, despite his training going extremely well, Hafthor tore his pec, which ruined his plans. Hopefully, Haftor will be able to return even sooner than anticipated thanks to the new equipment in his gym and continue to make history in strength sports.
Published: 21 July, 2023 | 9:26 AM EDT