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Master the Art of Cluster Sets: Boost Your Workouts and Unlock Your True Potential!
The set is the basis of everything you do in the gym. It comprises a certain number of reps, after which you rest briefly before moving on to your next set. But, just as there’s more than one way to skin a cat, there are several ways to structure your sets. If your goal is to lift as heavy as possible and turn up the intensity, then you need to know about cluster sets.
Cluster sets are an advanced training technique, but there is some confusion surrounding them. Some people confuse them with rest-pause training, while others mix them up with drop sets. In this article, we’ll clear up the confusion as we explain exactly what cluster sets are, why they’re a good technique for increasing strength and muscle, and how you can program them into your routine.
What are Cluster Sets?
Cluster sets are like a series of mini-sets within a larger set. You do a certain number of reps, then rest for a few seconds before doing the next cluster of reps. Typically, a cluster set will consist of three or four of these mini-sets. Cluster sets are considered an inter-set form of training.
Cluster set training is popular among powerlifters and other strength athletes. There is a large body of research investigating its benefits to enhance strength and power. That research tells us that different forms of cluster training are more beneficial for different outcomes.
There are three primary reasons that you would include cluster set training in your routine:
Strength
Power
Hypertrophy
When it comes to power training, the goal is to develop explosiveness. You should use a reduced weight that is 40 to 65% of your one-rep max. The focus will be on completing three to five clean, explosive reps. You then rest for around 20 seconds before completing the same number of reps again. You will usually complete three of these many sets while focusing on maintaining excellent form and producing as much explosive power as possible.
Power training cluster sets aim to train for power rather than exhausting your muscle fibers. This type of training has also been shown to improve the neurological pathways between your muscles and brain.
Cluster sets for strength training should see you working with between 80 and 90% of your one-rep max. So you might take a weight that you can perform four reps on and do two reps. You then rest for around 30 seconds and then do two more. If you did this for a total of four mini-sets of two reps each, you would end up doing eight reps within that cluster set. That represents double the volume and a substantially increased amount of intensity compared to if you were to just do a traditional set of four reps.
When it comes to hypertrophy, cluster sets are an excellent intensity-enhancing tool. That is because it allows you to train with heavier weights than you could usually do to complete the set. It also increases your time under tension. But unlike traditional sets, where it’s usually only the last two or three reps that could be described as high threshold time under tension, with cluster sets, every rep is a high threshold time under tension rep.
Finally, cluster sets allow you to achieve muscle overload. For example, you might choose a weight with which you could normally do eight reps and perform a cluster set of six, four, and three-rep mini sets. That’s a total of 13 reps — five more than you previously would have done.
Cluster Set Research
The vast majority of the research into cluster sets focuses on strength and power training. This research highlights five key benefits of cluster set training.
Rep Quality
According to some research, cluster set training improves the technical precision of each rep within the cluster set. That makes sense because, unlike with straight-set training, there is no fatigue accumulation to impair performance on the last few reps. Doing a technically demanding exercise like the clean and jerk or snatch using the standard high rep approach can lead to form breakdown. However, when you’re only doing a couple of reps and then having a short rest, you are far more likely to maintain correct form. [1]
Greater Power Output
Research suggests cluster sets can result in greater power output on each rep than straight-set training. Again that’s because there is less accumulated fatigue going into each new rep. Greater power output means more explosiveness in sports like basketball, football, and powerlifting. [2]
Reduced Inter-Set Fatigue
Cluster set training, when done in power training and strength training style, will reduce the cumulative fatigue effect from set to set and exercise to exercise. This is beneficial when you want to move to a new exercise fresh and relatively unaffected from the previous exercise. That is what you want when you are training for power and strength. With hypertrophy training, of course, your goal is the opposite — you want to increasingly fatigue the muscle as the workout progresses. [3]
Power Endurance
A 2008 study showed that cluster set training could help develop power endurance very effectively. This type of muscular endurance is needed by cyclists, soccer players, and people who play racquet sports. [4]
Increased Strength and Power
Cluster sets have been shown to produce superior results than traditional straight sets in terms of power and strength gains. In a 2013 study, 22 men were assigned to either a cluster set or a traditional set training protocol. Each group followed a 12-week training program. At the end of the study, the cluster set group showed significantly greater improvement in the bench press, vertical jump, and squat. However, the two groups had no significant difference in lean mass gains. [5]
What a Hypertrophy Cluster Set Looks Like
When using cluster set training as part of your muscle-building routine, you should select a weight that allows you to perform eight reps if you were lifting in traditional set form. On the first set, perform six reps, even though you know you could do a couple more.
Now rest for exactly 20 seconds. During that rest period, put the weight down and let go of the bar.
On the next mini-set, leave one rep in the tank. So, if you know that you can get five reps, stop after the fourth rep. Rest for another 20 seconds, then go to failure, which will probably be around three or four reps.
You can also experiment with higher starting reps. So you might begin with the weight you can do for 12 reps. In this case, you perform ten reps, rest for 20 seconds, then do your next mini-set, stopping with one rep in reserve. In the final mini-set, you go to failure.
What Exercises Should You Use for Cluster Set Training?
The exercises you choose for cluster set training will depend on your objective. If you’re using it for power or strength training, compound exercises like squats, deadlifts, and bench presses are ideal. With this type of training, you’re using 50 to 65% of your one-rep max. That means your risk of injury due to muscular failure and form breakdown is relatively low.
However, when using cluster sets for hypertrophy training, your muscular fatigue goes through the roof. That increases the likelihood that you will fail on the last rep or two of the cluster set. You want to avoid that from happening when using maximum weights on compound movements like the squat or bench press. For that reason, you should select exercises that are relatively safe if you fail on a rep.
So, rather than doing a cluster set on squats when training quads, do it on the leg press. If you fail on the last rep of a leg press, you won’t injure yourself the way you could on a squat. Similarly, when training the chest, you are better off using dumbbells or a chest press machine than a barbell. All those options will allow you to bail out of a rep without ending up with 90% of your one-rep max crushing down on your rib cage.
What an Explosive Power Cluster Set Looks Like
When using cluster sets for explosive power development, you should reduce the weight to about 50-65% of your one-rep max. Compared to hypertrophy or strength training, your reps will be relatively high.
For example, if you were doing squats, you might choose a weight with which you can do 10 quality reps. Perform five clean reps, concentrating on an explosive drive out of the hole on each rep. Now re-rack the weight and rest for exactly 30 seconds. Now do another five reps. Complete for a total of three mini sets within the cluster set.
Perform three or four cluster sets as part of your power training program one or two times per week.
What an Explosive Power Cluster Set for Strength Looks Like
Cluster sets for strength training typically involve the use of heavier weights than for hypertrophy or power. Choose a weight that is between 80-90% of your one-rep max and keep each mini-set to 1-2 reps. Here’s what that might look like for deadlifts:
Load the bar with 85% of your one-rep max.
Perform two reps.
Rest for 30 seconds.
Do your second mini-set of two reps.
After another 30-second rest, complete your third and final mini-set of two reps.
Complete a total of three cluster sets to complete your deadlift workout. Your rest between cluster sets should be 3-5 minutes.
How To Program Cluster Sets into Your Routine
When training for muscle gain, you don’t want to do cluster sets at the beginning of your workout. That’s because they are so fatiguing that your performance on the rest of the workout will probably be compromised. You should add a cluster set on the third exercise for a body part. For example, if you are training your chest, you might begin with three or four sets of dumbbell bench presses, then go to the incline barbell bench press for four sets before moving to the Hammer Strength machine chest press. This is the exercise you should do a cluster set on. Make it the final set for that exercise.
So, if you are doing the Hammer Strength machine chest press, you might do two sets of 10 reps. The third and final set is going to be a cluster set. If you were doing a traditional set with the same weight you did on the previous set, you might be able to get eight reps. It is because you’re fatigued and can’t get to the 10 reps of the previous set. For the cluster set, though, you will pump out six reps. You then rest for exactly 20 seconds and do another four reps. After another 20-second recovery, you keep going to failure. That might be three or four reps, taking your total for the cluster set to 13 or 14 reps.
At this point of your workout, your chest muscle fibers will be on fire. However, you may choose to do a final exercise. This will likely be an isolation move like dumbbell flyes or the pec dec. If you can handle it, do a final cluster set on the last set of that exercise to max out the intensity of your chest workout.
So, as you can see from the example, just one or two cluster sets per workout are all you need. This is an extremely intense form of training that places exceptionally heavy demands on your muscle fibers. If you overuse the technique, you will overtax the muscle and inhibit your ability to recover fully between workouts.
Who Should Use Cluster Sets?
Cluster set training is not designed for beginners. If you are still within your first two years of consistently working out, you should stick with traditional sets. They will give you all the muscle stimulation you need for growth. Then, once you’ve been training for a couple of years, have built your strength base, and are able to develop the mind-muscle connection that you need to know how many reps you’ve got left in the tank, then you can start experimenting with cluster sets.
The more advanced you become, the more beneficial cluster sets will be for you. The longer you’ve been training, the harder it will be to keep making strength and muscle gains. So an advanced technique like this will help you to push the envelope.
FAQs
Are cluster sets the same thing as rest-pause training?
Though cluster sets and rest-pause training are very similar, the key difference is that cluster sets are pre-programmed. At the outset, you know how many reps to do in all but the last mini-set (which is to failure). You also know how long your rest between each mini-set will be. When it comes to rest-pause training, though, you do reps to failure, then rest for just long enough to allow you to pump out another 2 or 3 reps.
How do cluster sets differ from drop sets?
Drop sets and cluster sets are both an extended set form of training. With drop sets, though, you start with a weight that will allow you to perform 6-8 reps. You then immediately decrease the weight slightly and pump out another few reps. You continue doing this for further drops until you reach muscle failure.
In contrast, cluster sets involve using the same weight for each of the mini sets that make up the cluster set.
Are cluster sets effective for building muscle?
Yes, cluster sets are an effective muscle-building strategy. It allows you to increase your training volume and time under tension while pushing a muscle to maximum fiber stimulation. This advanced technique can help you break through a muscle-building plateau and continue making progress.
How are cluster sets written on an exercise program?
Cluster sets can appear a bit like an algebra equation when you first see them. Here’s what they look like:
1(4 x 4) -20s w/ a 6RM
This means you will do one cluster set consisting of four mini-sets of four reps. Your rest between each mini-set will be 20 seconds. You will choose a weight that you can do six reps with.
Wrap Up
Cluster sets are a safe, effective way to maximally stimulate your muscle fibers for muscle gain. They are also great for increasing strength and power with load and rep modifications. This is a tool to be used in a careful, targeted manner. If you aim to build muscle, you don’t have to do more than one or two cluster sets in your workout to achieve results. Program them towards the end of the workout, during the third or fourth exercise, for maximum benefit.
References
Haff, Guy & Hobbs, Ryan & Haff, Erin & Sands, William & Pierce, Kyle & Stone, Michael. (2008). Cluster Training: A Novel Method for Introducing Training Program Variation. Strength & Conditioning Journal. 30. 67-76. 10.1519/SSC.0b013e31816383e1.
Lawton TW, Cronin JB, Lindsell RP. Effect of interrepetition rest intervals on weight training repetition power output. J Strength Cond Res. 2006 Feb;20(1):172-6. doi: 10.1519/R-13893.1. PMID: 16503678.
Lawton, Trent & Cronin, John & Lindsell, Rod. (2006). Effect of Interrepetition Rest Intervals on Weight Training Repetition Power Output. Journal of strength and conditioning research / National Strength & Conditioning Association. 20. 172-6. 10.1519/R-13893.1.
Haff, Guy & Burgess, SJ & Stone, Michael. (2008). Cluster training: theoretical and practical applications for the strength and conditioning professional. Prof. Strength and Cond.. 12. 12-17.
Oliver JM, Jagim AR, Sanchez AC, Mardock MA, Kelly KA, Meredith HJ, Smith GL, Greenwood M, Parker JL, Riechman SE, Fluckey JD, Crouse SF, Kreider RB. Greater gains in strength and power with intra set rest intervals in hypertrophic training. J Strength Cond Res. 2013 Nov;27(11):3116-31. doi: 10.1519/JSC.0b013e3182891672. PMID: 23736782.
Cite this page: Theunissen, S. (2023) ‘Master the Art of Cluster Sets: Boost Your Workouts and Unlock Your True Potential!’, Fitness Volt. Available at: https://fitnessvolt.com/cluster-sets/ (Accessed: 5 May 2023).
Jeremy Buendia Announces Comeback Battle for 2023 Olympia
American bodybuilder Jeremy Buendia boasts one of the most impressive records of any competitor in the Men’s Physique class. Although he stepped away from professional competition a few years ago, he never ruled out the possibility of a return. In a recent Instagram post, Buendia announced his plans to make his comeback at the 2023 Olympia and teased a battle with reigning champ Erin Banks on June 8 with a special collaboration.
Jeremy Buendia grew up playing football in his high school days. He found his passion for bodybuilding after suffering injuries to his neck and back. He earned his IFBB Pro card in 2013, the same year the Men’s Physique division was added to the Mr. Olympia competition. Buendia turned in a strong performance but fell short of the inaugural winner Mark Anthony Wingson.
Having narrowly missed out on the win, Buendia worked hard in the off-season and came back stronger than ever for the 2014 Mr. Olympia. He exacted revenge by dethroning Wingson to secure first. Then, Buendia managed to ward off the new crop of talent and went on a dominant run that saw him become a four-time Men’s Physique Olympia. His last appearance came at the 2018 Mr. Olympia, where he dropped the title to three-time winner Brandon Hendrickson.
Buendia teased a comeback to the Olympia stage in the final quarter of 2019. He teamed up with former Mr. Olympia Brandon Curry to get ready for the event. In July 2020, he offered a jacked physique update ahead of his anticipated return and later shared some of his best tips on training rear delts for muscle growth. Ultimately, his comeback was put on ice again.
The 32-year-old stunned with an impressive physique update in April last year. Buendia presented an improved package that sparked speculation about a potential move to the Classic Physique category. He confirmed his plan was to get back on stage bigger than ever before. Specifically, his goal was to bulk up to 225 pounds.
Jeremy Buendia and reigning Men’s Physique Olympia Erin Banks traded verbal jabs ahead of the 2022 Mr. Olympia last September. Buendia took issue with Banks disrespecting other contenders and Hendrickson stepped in to cool things down. As of late, Buendia opened up on his ambitions to win another Olympia contest following Banks’ victory in December. He believes the competition was razor-close and doubled down on his eventual return.
Jeremy Buendia announces comeback for the 2023 Mr. Olympia, teases battle with Erin Banks in June
In a recent Instagram post, Jeremy Buendia shared his plans to make a comeback for the 2023 Mr. Olympia. He also teased a battle with reigning Men’s Physique champ Erin Banks next month.
“I’m all in we are only 6 months away from the comeback!” he wrote. “Olympia Battle June 8th be sure to tune in to OlympiaTV.”
Jeremy Buendia gave his take on the current state of the Men’s Physique division four months ago. He recognized the danger presented by Banks’ height and believes that added size and conditioning could help him claim gold.
In addition, Buendia laid out a gigantic 4,600-calorie bulking diet he utilized to pack on 19 pounds in a span of two weeks last October. The off-season diet consisted of seven massive meals to keep him energized while still adding muscle mass.
RELATED: Jeremy Buendia to Flex Lewis: To Beat Erin Banks at 2023 Olympia, I Have to Bring a ‘Flawless Package’
It remains to be seen whether Buendia will follow through with his plan to step on the Olympia stage later this year, but all signs point to his return in November, where he’ll face off with Erin Banks.
Published: 4 May, 2023 | 11:12 PM EDT
Eddie Hall Reacts to Hilarious Gym Fails: ‘Nearly Crushed Her Head & Died’
Strongman legend Eddie Hall carved his own space in strength sports and fitness-related activities. While he no longer competes professionally, he stays connected with the community as a revered figure. In a recent video posted on YouTube, Hall shared his reaction to some crazy gym fails.
Eddie Hall started out participating in regional and national Strongman shows in 2010. After coming out on top of his debut contest (England’s Strongest Man), Hall became confident about his chances in the sport. He dominated the British circuit, winning six UK’s Strongest Man titles and five Britain’s Strongest Man honors. He earned his maiden qualification to the World’s Strongest Man contest in 2012.
Hall set several World Records, including the 462-kg (1,019-lb) deadlift in Mar. 2015, the 465-kg (1,025-lb) Elephant Bar deadlift in Mar. 2016, and the epic 500-kg (1,102-lb) conventional deadlift in Strongman rules in Jul. 2016. He finally secured the World’s Strongest Man title by edging out fellow icon Hafthor Bjornsson in 2017. Following the win, Hall indicated his plans to move on from competition.
’The Beast’ switched to boxing for a single bout after getting challenged by Bjornsson, who broke his deadlift World Record. The rivals clashed inside the boxing ring with Bjornsson getting the nod on the judges’ scorecards. In Aug. 2022, Hall laid out his full day of eating ahead of a planned return for the 2022 Giants Live World’s Strongest Nation.
Earlier this year, Eddie Hall announced his ambitions to compete in bodybuilding in 2024 after taking inspiration from former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay and reigning four-time Classic Physique Olympia champ Chris Bumstead. He’s confident he could perform well if he cut down his body fat. He joined forces with Jamie Christian-Johal for an intense back training session weeks later. The duo struck a strong partnership and regrouped for another grueling chest workout three months ago. Then, he continued to improve his physique for bodybuilding with a fierce back workout.
Hall reflected on his glittering career a few weeks ago. He revealed consuming 20,000 calories in a single day while maintaining a diet of 12,500 to 15,000 calories every day at the height of his powers. He credited his recovery process for leading him to become the World’s Strongest Man.
Eddie Hall reacts to hilarious gym fails
In a recent YouTube video, Eddie Hall shared his reaction to some crazy gym fails, including accidents, mishaps, and dangerously improper reps.
“What’s going to happen here?” said Hall. “Oh my god! Literally her trainer came off the foot and she nearly crushed her head onto her knee, nearly died. That is horrendous.”
“Oh! Did you see that? Her whole knee broke. Her whole one came out the socket for a split second. I don’t know what went on there.”
“The most sketchy rep I’ve ever seen. Oh my god! Ewww, oh dear! Put it down. Put it down. Just put it down. No, let go!”
Eddie Hall partnered with bodybuilding legend and four-time Mr. Olympia Jay Cutler for a brutal upper-body training session two months ago. Cutler lauded Hall for his work ethic while mentoring him through the back workout. Then, Hall collaborated with powerlifting sensation Larry Wheels for a taxing shoulder workout two months ago. Both strength sports veterans are gearing up to make a splash in bodybuilding.
You can watch the full video below.
Published: 4 May, 2023 | 10:47 PM EDT
Lee Haney Shares Iconic Police Traffic Stop Photoshoot After First Mr. Olympia Win in 1984
Bodybuilding icon Lee Haney has a lot of strong memories he’s taken away from his time in the sport. Recently, he looked back on his ‘most iconic’ photoshoot shortly after winning his first Mr. Olympia title in 1984.
As an active IFBB Pro League competitor, Lee Haney was unique and well-rounded. Having possessed an aesthetic combination of mass, conditioning, and fullness, Haney extended his reign as Mr. Olympia from 1984-1991. While building his physique, he faced the who’s who of the bodybuilding world, defeating names such as Frank Zane, Lee Labrada, and six-time winner Dorian Yates.
In addition to discussing his rivalry with Yates, Haney has been critical of the standards present in today’s Men’s Open division. He continues to warn up-and-coming bodybuilders about the dangers of dehydration and poor coaching. In light of the growing problem, Haney recommended a set of safe contest prep tips which center around proper nutrition.
Lee Haney / Instagram
Haney isn’t the only bodybuilding veteran to take aim at dehydration recently. Samson Dauda’s coach, Milos Sarcev, has tackled the topic as well as 1990s standout Rich Gaspari. Sarcev believes dry conditioning should no longer be rewarded by judges as it encourages dangerous practices.
In his latest Instagram post, Haney was filled with nostalgia resharing a photoshoot after winning his first Olympia title. He explained that a nearby police officer was tasked with stopping oncoming traffic so they could capture the image.
Lee Haney Shares Iconic Photoshoot in New York Following 1984 Mr. Olympia Victory
Haney revealed that Mike Nevuea took the photo in the middle of New York City traffic.
“In 1984 after winning my first Mr. Olympia title and completing a indoor studio photo shoot, i was asked by the photographer to (Mike Nevuea) to step in front of a man hole for a out door shot. I said to him “who’s going to stop this traffic”? Low and behold, a police officer was standing near by and brought the traffic to a halt.
I removed my shirt and the rest is history. Thanks to Mike and one of New York City Finest this is one of my most iconic photos. I love New York” Lee Haney shared.
Some in the bodybuilding community reacted to Lee Haney’s post, like Gaspari, who remembered training with Haney before he went on a historic Mr. Olympia-winning reign.
Reflecting on his career, Haney thought about quitting after the seventh Mr. Olympia title. When he was actively competing, Haney struggled with motivation after reaching the top of the sport. Despite the pressures of being a champion, he returned for his final Mr. Olympia contest in 1991 where he defeated Yates to win his final Sandow trophy.
RELATED: Bodybuilding Legend Lee Haney Pleads With Bodybuilders To Be Open About Mental Health
While the Men’s Open has undergone major changes since Haney’s time in the spotlight, there’s no denying his impact on the category. He remains one of the most successful bodybuilders of all time and is tied with Ronnie Coleman with eight Mr. Olympia titles.
Published: 4 May, 2023 | 7:07 PM EDT
2023 WSM Mitchell Hooper Shares ‘Non-Negotiable’ Supplements, Alcohol & Sugar for Recovery
Canadian strongman star Mitchell Hooper is one of the fastest-growing athletes in the game. He’s coming off a sensational performance at the 2023 World’s Strongest Man, where he won the coveted title two weeks ago. He managed to do that by optimizing his recovery and training process. In a recent video posted on YouTube, Hooper shared his thoughts on which supplements to consume and the effect of alcohol and sugar on recovery.
Mitchell Hooper first made headlines for his insane feats of strength in 2022. He got the opportunity to participate in that year’s World’s Strongest Man competition after veteran strongman Rauno Heinla pulled out. Hooper made the most of the chance as he defeated legend Brian Shaw in the qualifying stages of the event. Although he did not finish on the podium, his debut was a sign of things to come.
Hooper was working hard in the training room for other competitions following his maiden WSM appearance. He also got the chance to compete in other prestigious Strongman competitions due to this in insane debut performance. So, he also showed off his crazy strength by smoking a 695-pound squat for a 5-rep PR in preparation for the 2022 Rogue Invitational last September. He made a statement in his next showing at the 2022 Arnold Strongman Classic UK, where he defeated the likes of former champion Oleksii Novikov. Then, he scored gold at the 2022 Giants Live World Tour Finals a few weeks later.
In November 2022, Hooper set his eyes on the Rogue Invitational title. He turned in a dominant performance, setting the new Dinnie Stones Hold World Record on his way to victory. His first year of competition established him as one of the most promising contenders in the sport.
Mitchell Hooper (Credit: Todd Burandt / World’s Strongest Man)
Mitchell Hooper continued to improve in the gym and set a new two-rep PR of 350-kg (771.6-lb) on the raw squat earlier this year. He then kicked the season off with a commanding victory at the 2023 Australia’s Strongest International show weeks later. However, Hooper did not stop there, having recorded a raw deadlift PR of 420-kg (925.9-lb) in training a few days after the win.
The 27-year-old educated his audience on the technique of performing a loading medley and front carry exercises, thus becoming even more likeable among the fans. Then, Hooper gave fans a look into a lower body training session in preparation for the 2023 Arnold Strongman Classic. His workouts were clearly very effective, seeing how Hooper extended his winning streak by securing the prestigious title in Colombus, Ohio.
Hooper was last seen in action at the 2023 World’s Strongest Man, which took place Apr. 19-23 in Myrtle Beach, South Carolina. He got the lead early on the first day and managed to retain his spot in a close-fought battle on day two. In the end, Hooper emerged victorious and won the title in only his second WSM appearance.
Mitchell Hooper offers tips on supplements & recovery
In a recent YouTube video, Mitchell Hooper shared his thoughts on the necessary supplements to take.
“Creatine, non-negotiable, protein powder, non-negotiable, if you can’t get it through food which most of us can’t, and pre workout if you’d like it, if it makes you feel energized go for it,” said Hooper. “But in terms of the multivitamins, I need or I’m minority deficient in this and macro doses of Vitamin C, it’s just not supported when it comes to performance all that much so focus on a varied diet.”
“After workout is best but we get to the point where it’s statistical significance versus practical significance. Meaning that they’ll have enough people in a study and study it long enough that they’ll report a difference but the difference is statistically significant but makes no difference to the actual reality of things. For me, I take it the first thing in the morning just because that’s when I remember to take it.”
He stressed the importance of optimizing recovery after intense training.
“It’s tough. Treat it as an individual and learn how to monitor yourself. For me, number one is I’ll get irritable and so if I notice I’m getting irritable, I know I need to sleep. I know if I don’t sleep I do really poorly. Sleep needs to be number one for me. Nutrition isn’t something that has to come and go. That’s not really a negotiation. Life stress, how much control do you have over that? It just becomes like how much sleep you can get and maximize it. If you’re not recovering well, think about taking a deload week, taking a couple of easy sessions.”
Hooper advocates moderate use of sugar & alcohol
Mitchell Hooper believes sugar and alcohol could fit into the athletes’ diet without any adverse effects if consumed in moderation. In fact, after one of the 2023 World’s Strongest Man competition days concluded, Hooper was seen with a bear in his hand since it helped him sleep better.
“I don’t think sugar is a particular vice per se because it’s some of the most useful fuel we can have. I think putting it always in the context of fuel is important because sugar during a workout can be highly useful if you can tolerate that. In terms of alcohol, from a health perspective, it’s more healthy to have up to 8 drinks a week than to not so long as those eight drinks are spread over the week. So how much of a vice is it really? It comes down to general responsibility. When it comes to the evidence, it’s not the end of the world. I drink probably more now than I ever have, not that much but still. Before carbs, I’ll have a couple of beers because that helps me get to sleep better.”
“If you drink alcohol and that stimulates your parasympathetic nervous system because you’re having a quiet night at home, having a glass of wine and that’s what you enjoy, it could actually benefit your recovery even though the alcohol itself is poor, which is a completely different conversation than you’re at the club having a piss up. There’s absolutely nothing wrong with moderation for either of those.”
Mitchell Hooper utilized a bodybuilding style training routine for his first workout after winning the 2023 WSM a week ago. While he did not feel terribly sore, he enjoyed the lower-intensity training that helped boost his endurance and pump.
He opened up about his experience competing at the show a few days ago. He identified a need to develop a proper ruleset while detailing his analysis of the competition.
Hooper made history by becoming the first Canadian to win the WSM title. Based on his track record, it certainly appears he has a bright future ahead in competition.
You can watch the full video below.
Discover comprehensive coverage of the 2023 World’s Strongest Man competition at our WSM coverage hub, featuring exclusive interviews, final results, event recaps and in-depth analysis: FitnessVolt.com/wsm
Published: 4 May, 2023 | 5:15 PM EDT
Powerlifter Laura Sancho (82.5KG) Scores Huge 263-kg (579.8-lb) Raw Deadlift British Record
The professional powerlifting scene is witnessing a wave of brand new amazing athletes in the sport and the newest one comes from Wales. The 2023 GPC-GB Welsh National Championships took place on April 30th, 2023, in Swansea, and Laura Sancho stood out as a notable competitor. Laura competed in the Knee With Wraps division and won the female division overall. However, that was not the peak of her experience, since she also set a new British Raw Deadlift Record in the 82-kilogram weight class.
Laura Sancho started off with a relatively light deadlift of 230 kilograms (507 pounds), which was just enough to fire her up for the next two attempts. She immediately broke the British Record on the second attempt of 250 kilograms (551.1 pounds), but that was not enough for her.
Laura Sancho decided to load 263 kilograms (579.8 pounds) for her third and final attempt. After approaching the barbell with just some chalk and a lifting belt, Laura positioned herself perfectly for a conventional stance pull. She then grabbed the bar with a mixed grip, pulled out the slack, and crushed her third attempt for a new U82.5KG British Record.
The previous British record was also in Laura Sancho’s possession, as she lifted 247.5 kilograms (545.6 pounds) at the 2022 GPC-GB British Finals. So, with almost six months of preparation, Laura managed to add 15.5 kilograms (34.2 pounds) to her deadlift.
Watch the lift here:
Related: Powerlifter Reece Fullwood (125KG) Sets 412.5-kg (909.4-lb) Raw Squat All-Time World Record
Laura Sancho’s Full Performance
Laura Sancho weighed in at exactly 80 kilograms (176.4 pounds) for the 2023 GPC-GB Welsh National Championships. In addition, she only missed two of her squat attempts, but still came out with new competition PRs in every event.
Squat
200 kilograms (440.9 pounds) — Competition PR
Unsuccessful — 220 kilograms (485 pounds)
Unsuccessful — 220 kilograms (485 pounds)
Bench Press
100 kilograms (220.4 pounds)
107.5 kilograms (237 pounds)
112.5 kilograms (248 pounds) — Competition PR
Deadlift
230 kilograms (507 pounds)
250 kilograms (551.1 pounds)
263 kilograms (579.8 pounds) — U82.5KG British Record & Competition PR
Total — 575.5 kilograms (1,268.7 pounds) — Competition PR
Related: Powerlifter Hunter Henderson Smashes 501-lb (227.2-kg) Raw Conventional Deadlift PR
Laura Sancho’s Competition History
Personal Bests
Equip
Squat
Bench
Deadlift
Total
Dots
Wraps
440.9
226
440.9
1196
507.12
Raw
209.4
209.4
88.91
Competition Results
Place
Fed
Date
Competition
Division
Total
Dots
1
GPC-Scotland
2022-11-27
Sultans of Squat
F-O
396.8
168.46
Location
Scotland
Competition
Sultans of Squat
Division
F-O
Age
33
Equipment
Wraps
Class
181.9
Weight
178.8
Squat
396.8
-440.9
-440.9
396.8
1
GPC-Scotland
2022-11-27
Bench Gathering
F-O
209.4
88.91
Location
Scotland
Competition
Bench Gathering
Division
F-O
Age
33
Equipment
Raw
Class
181.9
Weight
178.8
Bench
209.4
-231.5
-231.5
209.4
GLP
71.53
1
GPC-GB
2022-11-19
British Finals
F-O
1196
507.12
Location
England
Competition
British Finals
Division
F-O
Age
33
Equipment
Wraps
Class
181.9
Weight
179.2
Squat
-440.9
-440.9
440.9
440.9
Bench
198.4
215
226
226
Deadlift
463
507.1
529.1
545.6
545.6
1
GPC-GB
2021-11-27
British Finals
F-O
1041.7
460.85
Location
Wales
Competition
British Finals
Division
F-O
Age
32
Equipment
Wraps
Class
165.3
Weight
164.9
Squat
358.3
374.8
385.8
385.8
Bench
170.9
187.4
-198.4
187.4
Deadlift
-418.9
440.9
468.5
468.5
1
GPC-GB
2021-06-26
Scottish Championship
F-O
903.9
393.35
Location
Scotland
Competition
Scottish Championship
Division
F-O
Age
32
Equipment
Wraps
Class
181.9
Weight
170.2
Squat
308.6
330.7
-396.8
330.7
Bench
132.3
-165.3
165.3
165.3
Deadlift
352.7
374.8
407.9
407.9
Data Source: Open Powerlifting. Last Updated: April 12, 2023
Analyze Lifts
Laura Sancho has been competing for less than two years, but she has already accumulated six sanctioned appearances. What is even more impressive is that she is still holding a perfect streak, having won each of the six competitions. Moreover, her recent 263-kilogram (579.8-pound) raw deadlift is the Fourth-Heaviest in the world at her weight class of 82.5 kilograms. So, she is getting close to the World Record territory as well.
We do not know what Laura Sancho’s future plans are at this time. Nonetheless, as she has seen improvement in all events, she is likely to continue to raise her goals and chase records in the future.
Published: 4 May, 2023 | 2:09 PM EDT
Fouad Abiad & Stu Sutherland Talk 2023 New York Pro and Hassan Mostafa’s Potential
Steve Weinberger’s 2023 New York Pro takes place May 20 and Stuart Sutherland is one of the current Men’s Open favorites. In a Bro Chat podcast appearance, Sutherland, joined by Fouad Abiad and Iain Valliere, previewed the lineup expected to compete in New York. In addition, the group discussed Hassan Mostafa teaming up with Mamdouh ‘Big Ramy’ Elssbiay‘s trainer Chad Nicholls.
The two biggest bodybuilding events of the year ended with surprising outcomes. Last December, Elssbiay was unable to replicate the success he enjoyed in 2020 and 2021. He lost the Mr. Olympia title to Hadi Choopan, which quickly transformed the Open landscape. Unlike in years prior, a mass monster no longer held the crown, instead, gold was fought for by two former 212 competitors.
Attention turned to the 2023 Arnold Classic next. Fans recognized Nick Walker as the obvious frontrunner given his third-place finish at 2022 Olympia months ago. In the end, Samson Dauda won the show, which ignited more discussions about whether or not the judging process was/is fair.
Given the unpredictable nature of the category, IFBB Pro League contests have never been more exciting. The bodybuilding world will head to the east coast in two weeks for the New York Pro, which was won by Blessing Awodibu last year.
Stuart Sutherland, Abiad, Iain Valliere Talk 2023 New York Pro: ‘There’s Not a Ton of Studs Doing It’
Sutherland said he’s feeling good ahead of his New York Pro appearance. He added that there are a number of competitors making their respective debuts. While it seems unlikely, Valliere teased the possibility of a surprise entrance.
“I feel pretty good [ahead of the New York Pro]. Yeah, one of the things I’m happy about with New York, there’s not like a ton of studs doing it. Like, ther’es a lot of new guys. There’s Carlos. There was going to be Justin [Shier] but he fuc**ng bailed. There’s Nate Spear, he competed last year, it’s not his debut,” said Stuart Sutherland.
“You know, Iain is not going to show up and just sweep the floor with us,” said Stu.
“Maybe I am,” teased Valliere.
“Yeah, you know there’s a chance for a lot of us to kind of show our faces and get recognized there, that we wouldn’t have at another show. You know, with just somebody who is just the odds-on guy to win,” said Sutherland.
Valliere said he’s excited as the show will serve as an opportunity for lesser-known bodybuilders to receive attention. Stuart mentioned a few names like Sergio Oliva Jr who were initially interested in the contest but later opted out.
“It makes it exciting for me. You see the dawn of a new crop coming up. Like you said, there’s no Olympia top five guys in there, where everyone is just talking about one singular person; it makes it interesting. It gives the opportunity for some guys to be seen and talked about and get their moment in the sun,” Valliere said.
Sutherland hopes to find success on the New York Pro stage in a few weeks. He recently guest posed in the company of Labrada and held his own.
“We’re inside of three weeks out and I still don’t know of everyone that’s doing it. I have a list with a white board where I try to keep a list and track it. Sergio might jump into it if he can make it over here.”
Fouad Abiad & Valliere Discuss Hassan Mostafa Now Working with Ramy/Bonac’s Coach, Chad Nicholls
Fouad Abiad and Iain Valliere confirmed that Hassan Mostafa is now working with Chad Nicholls. While competing actively, Fouad said Nicholls had him use substances with anti-estrogen qualities.
“I heard some horror stories about his preps previously about how low he went with food and everything. Then, he started working with AJ and he looked the best he ever looked,” Fouad Abiad said.
“He’s working with Chad [Nicholls],” said Iain Valliere. “He looks good right now though.”
“I don’t know – AJ is really big on anti-estrogens and that – that would scare me off, I mean it worked,” said Stuart Sutherland.
“I don’t think it will be a drastic difference. He’s a little bit like Chad. I don’t think it will be a drastic difference. Chad’s pretty big on – well he was when I worked with him, anti-estrogens too. I think the benefit to someone like Hassan working with Chad, is Chad is very extreme in his diets, and it works for somebody like Hassan because Hassan has so much muscle, he can afford [it]. Yeah, if he drops a couple pounds of muscle while he’s getting shredded, it’s not going to hurt his fuc**ng physique at all,” said Abiad.
Stuart said he doesn’t like the side effects caused by anti-estrogen drugs despite their utility.
“It’s not like the anti-estrogen thing doesn’t work, it just feels horrible,” replied Sutherland.
The last time fans heard from Fouad Abiad outside of his Bro Chat podcast, he joined seven-time 212 Olympia Flex Lewis for an honest conversation about his health. According to Abiad, he’s been suffering from extensive kidney damage and fears he’ll be on dialysis by the time he’s 55.
RELATED: Iain Valliere Breaks Down 2023 Arnold Classic, Says 212 ‘Has No Case’ For Sticking Around
Fans will get their first taste of what’s to come in the Men’s Open division next week at Jim Manion’s 2023 Pittsburgh Pro, where a star-studded lineup is expected to guest pose, featuring: Nick Walker, Derek Lunsford, Samson Dauda, Hunter Labrada, and Shaun Clarida.
Watch the full video below, courtesy of the Fouad Abiad Media YouTube channel:
Published: 4 May, 2023 | 2:13 PM EDT
Hadi Choopan smashing weights in the gym + Phil & Bonac’s Prediction + Prize Money revealed + Tonio
#MrOlympia , #Bodybuilding , #bodybuildingupdates Hadi Choopan smashing weights in the gym + Phil Heath & William Bonac’s Prediction + Prize Money revealed for Master’s Olympia+ Tonio Burton looking nuts , Hadi Choopan looking amazing in the recent update Timestamps 0:00 Master’s Olympia 0:34 Is It Enough ? 1:05 No legends 1:41 Hadi Choopan 2:20…
Jay Cutler Details High-Protein Diet and Gives Update on Fit for 50 Physique Goal
Motivation is at an all-time high for Jay Cutler who is currently transforming his physique before turning 50. In a recent YouTube video on JayCutlerTV, the bodybuilding legend discussed his ambitions for 2023 and the high-protein diet he’s using to rebuild his body.
Jay Cutler was a proven force during his time as an active Men’s Open pro. He is well known in the community for his rivalry with eight-time Mr. Olympia winner Ronnie Coleman. In 2006, Cutler dethroned Coleman with a blend of conditioning and mass. After upsetting the long-standing champ, Cutler would eventually lose the title in 2008 to Dexter Jackson.
The following year (2009), Cutler became the only Men’s Open pro in history to regain a Mr. Olympia title that was lost. Retiring with four Sandow trophies, the Massachusetts native remains one of the sport’s most popular and visible ambassadors.
Late last year, Cutler’s physique update spurred comeback discussions online. He trained and posed in the company of fitness influencer Lexx Little. Shortly after the collaboration, Cutler had to inform his fans that a return to the sport was not a part of his agenda. Instead, he explained that he was transforming his body for a fit-for-50 challenge. Taking to another podcast, Cutler discussed his latest progress and the types of food he’s utilizing to get back in shape.
Jay Cutler Reveals Struggles of Fit-for-50 Goal: ‘There’s Holes in My Physique & Atrophy in Certain Areas’
Cutler believes muscle atrophy and ‘holes’ in his physique are preventing him from returning to guest pose. He shared that his legs, biceps, and lats are all areas where he’s struggling to regain volume.
“You know what, I’ll be honest, it’s motivating, so… we asked for – I asked people what motivates you to go to the gym, the simplest term is progress right? When you see your body changing that’s where you in a positive way, whether you’re losing weight or adding muscle or getting leaner,” said Jay Cutler. “It’s like you’re trying to prove things but the question is does this give me more motivation when people are like, ‘Are you doing the Masters?’ But it does not make me think, ‘Maybe I should do it.’ And I’ll be honest, that’s one thing about [me] I’m very transparent, I have no no no no intentions of getting on stage and competing.”
“Listen man, I would love to feel like I could get up there and guest pose at a contest but I don’t even think I could do that, no. Because I just, my body still has somehow can I say this… there’s some holes. There’s some holes in my physique that I feel are just biceps the legs are definitely smaller, atrophy in certain areas. The lats aren’t ever going to come back to what they were. For me, I think it’s just going to hurt it a little bit.”
According to Cutler, his biggest obstacle was consuming food during the height of his career. Despite the reservations about his physique, Cutler underlined that he’s happy with the way he looks today.
“As I lead into, I’m pretty much back on May 2nd. That’s when I kind of start this full push of this thing. And we got to get a physique update here pretty soon before I leave. I got to have to lock into a gym session at some point, I leave on, I think I leave next week.”
“My appetite is really good. That was my biggest fear is when you get a little older, people’s problem is, when they’re trying to get bigger, even these young kids; they don’t eat enough. Even you know, you have to eat a ton to stay at it right? So, I’m hoping that continues because if you remember and a lot of our viewers don’t actually know this, my biggest obstacle was the food when I was really big.”
“Sometimes it was obviously the anabolics I took too, right? Yeah, so, I think now doing it with a very very little help in that area it’s going to make it a lot better, I think my look is going to be a lot better. I’m happy with the way I look today. Yesterday I felt really good in the gym. Today, I’m going to get a good workout in.”
Cutler Talks High-Protein Focused Diet
Cutler mentioned that he’s tracking his food carefully and named chicken, steak, and bison as his protein sources.
“I ate good yesterday, that was one thing, I’m trying to stay on track keeping with the food. Like I said, the title of our last video was ‘I quit cardio,’ and it’s kind of true. In the comments people were like, ‘Dude you’re walking around the neighborhood,’ this was kind of stop-and-going because Capone was with us. At the same time, this is considered cardio right?”
“I’m focusing more on chicken and steak from Trifecta and bison and that kind of stuff,” added Cutler.
The last time Cutler took a closer look at nutrition he discussed the differences between bulking and lean-bulk diets. He shared that most people today outside of the bodybuilding industry desire a leaner body. To achieve this, Cutler emphasized the importance of setting realistic goals, overcoming challenges, and making recovery a priority.
Upon announcing his fit-for-50 goal, Cutler laid out a framework that he plans to follow. The four-time Mr. Olympia made it clear he’s exclusively using testosterone replacement therapy (TRT) over more powerful compounds like Trenbolone.
RELATED: Bodybuilding Legend Jay Cutler Discusses The Rock & TRT: ‘I’ll Never Say It’s Not A Steroid’
Cutler will be in attendance at the 2023 Masters Olympia contest, which formally announced its roster last week. Fans look forward to seeing the results of Cutler’s physique transformation in the near future.
Watch the full video below from Jay Cutler’s YouTube channel:
Published: 4 May, 2023 | 11:27 AM EDT
Flex Lewis Shares Top 3 ‘Tried and Tested’ Movements for Better Triceps
Bodybuilding legend Flex Lewis continues to give back following a successful career in the IFBB Pro League. In a recent Instagram video, Lewis offered tips for building triceps with triceps pushdowns, seated pushdowns, and dumbbell skull crushers.
Lewis tested his talents as a Men’s 212 Bodybuilding competitor for over a decade. He rose to the top quickly, having earned the 212 Olympia title in 2012. He used his muscle detail and hardness as a weapon during his reign, which saw him earn a total of seven titles until 2018. While building his legacy, Lewis defeated mainstays in the category like Derek Lunsford, Kamal Elgargni, and Jose Raymond.
While he stopped competing following his final Olympia win, fans expected Lewis to switch to the Men’s Open class before calling it a career. There were rumors that he would receive a special invitation for the Mr. Olympia show, however, they never materialized. Last May, Lewis closed the door on his career once and for all and announced his retirement. Instead, Derek Lunsford received the special invite and earned second place in his Open debut at the 2022 Olympia.
While enjoying retirement, Lewis teased the possibility of competing in a recent Straight Outta the Lair podcast. Joined by Steve Kuclo, Lewis shared that a seven-figure price tag would lure him back on stage. In his latest undertaking, Lewis shared his go-to exercises for building sharper triceps.
Flex Lewis Shares How To Build Olympia-Level Triceps with Top 3 Favorite Movements
Lewis favors rope triceps pushdowns, seated pushdowns, and dumbbell skull crushers for building his triceps. He offered tips for each exercise which you can find below:
“This is my top three triceps movements: exercise number one, the tried and tested rope triceps pushdowns, I’m contracting the triceps at the very bottom as you can see I’m stretching it all out; controlling the weight past 90 degrees getting a full stretch at the top and getting a full stretch at the bottom. As I said, these are tried and tested these are better to grow the biceps.
I’m a big fan of mixing up reps with heavy weight as you can see on this second movement – with this second exercise the seated pushdown, I’ve changed my body to face the actual machine. As you can see here I’m pushing some serious weights along with some serious reps, try this along with some heavy reps next time.
Last of all is number three: the dumbbell skull crushers, I’m a big fan of these, I’ve been doing these since I was a teenager. If it’s not broke why fix it. Try these, the dumbbell skull crushers in your next workout,” Flex Lewis shared.
The 39-year-old has been open about life post-bodybuilding. He showed off his ripped physique in an update where he revealed major changes to his diet and training plan. At the time, Lewis was weighing 200 pounds and mentioned that his current goal was to pack on 10 or 15 pounds of muscle. To accomplish this objective, Lewis shared that he’s regularly consuming six meals daily.
Aside from ‘The Welsh Dragon,’ four-time Mr. Olympia Jay Cutler also offers consistent training tips and techniques. The legend took to his YouTube channel in March to explain how he built an Olympia-caliber chest with just four exercises.
In retirement, Lewis continues to offer value to the bodybuilding community. Considering the muscle maturity and detail Flex Lewis displayed in his prime, fans can learn a lot from his technique breakdowns.
More Triceps Workout:
Published: 4 May, 2023 | 9:07 AM EDT