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Protein Factory Newsletter
From the Research and Development Desk.
Some of you might have read about the new oil I am testing. I’m still testing it but so far, so good. I really like it.
A new whey protein is being manufactured in Europe that combines pre and probiotics into the whey protein. I don’t have too many details on it, but I have a meeting with them in June to discuss the powder.
I’m working on a sea phytoplankton supplement to be used as an all-around multivitamin.
Product Spotlight
Muscle Shake. Did you know that the latest scientific method to judge protein quality is the DIAA? And milk protein isolate ranks higher than whey!
Muscle Shake (Native Protein Blend) 5 lbs$74.99 – $96.99 — or subscribe and save up to 10%
Supplement Warning.
I see hundreds of testosterone booster supplements on Amazon.com. Most of them are complete garbage, and let me explain why.
If you are under 30, maybe 35, there is no point in using them. You have plenty of testosterone in your body naturally, and taking any testosterone supplement won’t do anything for you.
Testosterone supplements don’t raise your testosterone long enough to create an anabolic condition.
I only recommend ONE ingredient to increase testosterone, and that is LJ 100. If you want to stack tribulus, that is fine, but not before LJ 100 or Unleashed.
If you want to try a testosterone supplement, I recommend being over 35 and STACKING Unleashed, LJ 100, and then an anti-estrogen.
D aspartic acid, boron, ZMA, and Vitamin D are trash for testosterone levels.
Customer Feed Back.
Check out the email below commenting on the Bio Serum Black
Bio Serum Black$59.99 – $134.99 — or subscribe and save up to 10%
My Opinion For What It Is Worth
I’ve been bodybuilding since I was 15. I am now 50. And there are the things I have learned since then.
Everything works, and then it does not. This means that any training method that is new to your body will produce results. And then, after a few months or a year, the gains stop, and that training method needs to be changed. I swear I started using a BAND to train my glutes and legs, and I saw results: no weights, no barbell, just a band.
You need protein. At least 1 gram per pound of body weight to stay muscular and lean.
Sugar is bad, and artificial sweeteners are just as bad, if not worse.
Go to the gym.
I give props to anyone that I see training in the gym. I don’t care what they are doing in the gym, as long as they are there, you’ve won the battle.
Life is short
Master your emotions and thoughts.
Research and Science
Curcumin may reduce cold symptoms
https://www.tandfonline.com/doi/full/10.1080/19390211.2023.2185723
Lycotomato Improves Skin
https://onlinelibrary.wiley.com/doi/10.1111/jocd.15650
Check out the Dirty Dozen. Another reason I eat organic produce.
https://www.ewg.org/foodnews/summary.php
Blast From the Past
One of the Greatest Books You Can Read About Supplements: It is not what you think!
https://proteinfactory.com/the-greatest-book-about-supplements-that-you-can-read-no-its-not-even-close-to-what-you-are-thinking/
Featured TikTok
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Upper Body Cable Workout for Functional Strength and Mass
Cable machines are great! They’re safe, effective, and versatile, which is why most gyms have several cable stations.
And yet, despite their obvious advantages and benefits, a lot of lifters only use cable exercises as finishers or as an afterthought. Instead, they build their workouts around compound free-weight exercises like barbell squats, bench presses, deadlifts, and overhead presses.
While there is nothing wrong with heavy compound free-weight exercises, you can have too much of a good thing. Do the same movements and the same workout over and over and eventually it will stop producing results.
So, if you are stuck in a training rut or just want to try something new, take our upper body cable workout for a spin. Not only will it increase your muscle mass, but it will also improve functionality, so you’ll look AND perform better.
Cable Training Advantages and Benefits
Before we reveal our upper body cable workout, let’s take a look at what makes cable training so darn effective!
The advantages and benefits of cable training include the following:
Target your muscles more precisely
Most freeweight exercises spread their effect across several muscle groups. While this is a great way to overload multiple groups of muscles, it’s less effective for targeting specific body parts.
Cables allow you to work your muscles more precisely, so you can develop localized hypertrophy and sculpt a more aesthetically pleasing physique.
A safer workout
Exercises like freeweight bench presses and squats can be risky, especially when training to failure. A missed rep can result in serious injury, and getting pinned under a heavy bar can even be fatal.
There is no such risk with cable exercises, and a failed rep should result in nothing more dangerous than a loud but harmless crash. This means that cable exercises are ideal for training to failure.
Perfect for drop sets
Most cable machines have selectorized weight stacks, making them ideal for muscle-building, pump-inducing drop sets. Do your chosen exercise to failure, reduce (or drop) the weight by 10-20%, and then rep out again. Repeat for 2-4 drops.
This popular bodybuilding strategy is an excellent way to take your muscles beyond failure, providing an increased stimulus for muscle growth.
A more joint-friendly workout
Compared to many freeweight exercises, cable machines are much easier on your joints. When you lift heavy barbells and dumbbells, the ends of your bones are often pressed together, resulting in a lot of compressive force.
This does not tend to happen so much with the same exercises performed using cables. As such, cable workouts are often more joint-friendly than some freeweight workouts.
More consistent muscle tension
Because you aren’t working directly against gravity, cable exercises tend to involve more consistent muscle tension than their freeweight counterparts. For example, when you do dumbbell flies, muscle tension peaks when your arms are extended but then decreases as you bring the weights over your chest.
In contrast, doing cable flies keep your muscles loaded through the entire range of motion, which may make them more effective for hypertrophy.
Change angles quickly and easily
When it comes to building muscle mass, bodybuilders know that angles matter. They adjust their limbs to hit specific parts of the muscles they want to develop, e.g., incline presses for the upper chest or wide-grip pulldowns to work their upper lats.
Unlike many freeweight exercises, changing the angle of your limbs during cable workouts is very easy. You can often do this mid-set simply by pushing or pulling in a slightly different direction.
All of this saves you from having to use angled benches, which is the norm when training with freeweights.
A more functional workout
Most cable exercises are performed while standing, which makes them more functional than many of the freeweight equivalents. For example, when was the last time you had to lay on your back and press a heavy weight upward? The barbell bench press is undeniably a good exercise. Still, it won’t necessarily improve your ability to push an opponent in football or increase the power of your throws or punches.
Cable exercises improve functional strength, which will enhance your ability to perform movements and activities outside of the gym. Cable exercises are especially useful for athletes, regardless of your chosen sport.
Upper Body Cable Workout for Functional Strength and Mass
This cable workout is designed to build upper body muscle while enhancing functionality. As such, it’s ideal for exercisers training for improved aesthetics who also care about their athletic performance.
Do this program 1-2 times per week in conjunction with a couple of lower-body workouts. After all, friends don’t let friends skip leg day!
But, before you begin, prepare your muscles and joints by warming up thoroughly. Begin with 5-10 minutes of progressive cardio followed by a few minutes of dynamic mobility and flexibility training for the body parts you’re about to train.
All set? Then let’s go!
Exercise
Sets
Reps
Recovery
1
Cable crossover
3-4
12-20
60-90 seconds
2
Supine cable incline chest press
3-4
12-20
60-90 seconds
3
Straight arm pulldown
3-4
12-20
60-90 seconds
4
Cable Y pulldown
3-4
12-20
60-90 seconds
5
Cable lateral raise
3-4
12-20
60-90 seconds
6
Cable Cuban press
3-4
12-20
60-90 seconds
7a
Cable Bayesian curl
2-3
12-20
60-90 seconds
7a
Cable overhead triceps extension
8a
Cable rope curl
2-3
12-20
60-90 seconds
8b
Cable rope pushdown
Exercises 7a and 7b and 8a and 8b are to be performed as supersets. Do the first exercise (a) and immediately do the second (b). Rest for the prescribed time and then repeat the pairing. Use the same pattern for the second superset.
Exercise Instructions
There are two ways to do most exercises – the right way and the wrong way. The right way keeps the tension on your workout muscles and away from your joints. In contrast, the wrong way makes your workout less effective and more likely to cause injury.
Use these step-by-step guidelines to ensure that you perform each exercise as correctly as possible. If any of the exercises are unfamiliar to you, do a few light sets to get a feel for the movement, and only increase the load when you’ve got your technique dialed in.
1. Cable crossover
Your first cable upper body exercise is a classic! Cable crossovers work all three pectoral heads, emphasizing the costal or lower head. It’s also an excellent exercise for isolating and firing up your chest before moving on to another chest exercise.
Steps:
Attach D-shaped handles to the high pulleys on a cable crossover machine.
Hold a handle in each hand and stand in the middle of the two weight stacks.
Adopt a staggered stance and stand with your arms stretched out to the side, hands about shoulder level.
With your elbows slightly bent but rigid, sweep your arms forward and down so your hands meet in front of your hips.
Slowly raise your arms, get a mild stretch in your chest, and repeat.
Muscles targeted:
Primary: Pectoralis major.
Secondary: Anterior deltoids.
Benefits:
A very shoulder-friendly chest exercise.
An effective way to target the lower/inner pecs.
A great way to prep your pecs for subsequent chest exercises.
Tips:
Keep your core braced and your torso upright to avoid turning this move into a pressing exercise.
Pause with your pecs contracted for 1-2 seconds at the midpoint of each rep to maximize muscle engagement.
For variety, you can also do this exercise with horizontal arms or moving from low to high.
2. Supine cable incline chest press
Supine cable incline chest presses are a uniquely effective upper and inner chest exercise. They feel very different from doing incline dumbbell presses, which is the nearest freeweight equivalent. However, make no mistake, this is a bonafide pec-builder that’s hard to beat!
Steps:
Place an incline bench in the center of a cable crossover machine. Adjust the backrest to around 30 degrees.
Attach D-shaped handles to the low pulleys.
Sit on the bench and hold a handle in each hand. Lie back and pull the handles into your shoulders. Rotate your wrists so your palms face down your body.
Press your hands up and together so they meet above your chest. Pause for 1-2 seconds.
Return your hands to your shoulders, stretch your pecs, and continue for the prescribed reps.
Muscles targeted:
Primary: Pectoralis major, anterior deltoids.
Secondary: Triceps.
Benefits:
A very effective upper/inner chest exercise.
Keeps your muscles under near-constant tension.
Very safe, as no bar or weights can drop on your chest.
Tips:
Adjust the angle of your bench to see what feels and works best for you.
You can also do this exercise with a neutral or hands facing inward grip.
Push your hands inward as much as upward up to maximally engage your chest.
3. Straight arm pulldown
Straight arm pulldowns are one of a small handful of exercises that isolate your lats. That means they don’t involve your biceps, and movement only occurs at one joint. Like cable crossovers, this exercise provides a great way to wake up the target muscles before moving on to your next back movement.
Steps:
Attach a straight bar to a high cable machine.
Grab the handle with an overhand, shoulder-width grip.
Brace your abs and set your shoulders down and back.
With your elbows slightly bent but rigid, push the bar down to your upper thighs. Flex your lats at the bottom of each rep.
Raise your arms, feel the stretch in your lats, and repeat.
Muscles targeted:
Primary: Latissimus dorsi, triceps.
Secondary: Rectus abdominis.
Benefits:
An excellent preparatory exercise for the lats.
An effective way to target the long head of the triceps.
A great move for building a stronger mind-muscle connection with your lats.
Tips:
Drive your elbows back and down to maximize lat engagement.
You can also do this exercise with a rope handle.
Do this exercise while kneeling to make the movement stricter and more demanding.
4. Cable Y pulldown
Most lat pulldown variations involve pulling your arms more-or-less straight down. This unique variation is more of a pull-in than a pulldown, hitting your lats from a very unusual angle. This exercise is guaranteed to give you are wider upper back.
Steps:
Attach D-shaped handles to the high pulleys of a cable crossover machine.
Grip a handle in each hand and kneel in the middle of the pulleys, arms raised to make a Y-shape.
Bend your arms and pull your elbows down and into your sides, squeezing your shoulders down and back.
Reach up and out and repeat.
Muscles targeted:
Primary: latissimus dorsi, biceps.
Secondary: Trapezius, rhomboids.
Benefits:
An effective alternative to traditional lat pulldowns.
A unique lat exercise that will develop your lat width.
A great way to train your lats unilaterally.
Tips:
Kneel on a foam pad or folded mat for comfort.
Lead with your elbows and keep your wrists straight to fully engage your lats.
Think about tucking your elbows into your ribs to make this exercise as effective as possible.
5. Cable lateral raise
Cable lateral raises are a much better exercise than the same move done with dumbbells. With regular dumbbell lateral raises, all the tension comes on at the end of the movement, and the start is almost too easy to have much of an effect. Using cables means your muscles are under tension from start to finish, making this a far superior exercise.
Steps:
Attach D-shaped handles to the low pulleys of a cable crossover machine.
Hold the left handle in your right hand and the right handle in your left hand so the cables cross in front of your hips.
Stand in the center of the pulleys. Bend your arms slightly, but then keep them rigid. Brace your core and set your shoulders down and back.
Raise your arms up and out so they’re parallel to the floor.
Lower your arms back to your sides and repeat.
Muscles targeted:
Primary: Medial deltoids, upper trapezius.
Secondary: N/A.
Benefits:
A very effective exercise for the medial or side deltoids.
Keeps your shoulders under near-constant tension.
A perfect exercise for intensity-boosting drop sets.
Tips:
Lead with your elbows (and not your hands) to maximize deltoid engagement.
Keep your shoulders down and back to avoid overusing your upper traps.
You can also do this exercise with a single cable, like this:
6. Cable Cuban press
The Cuban press is beloved by weightlifters, bodybuilders, and functional exercisers. It’s one of a few exercises that manages to work all three deltoid heads at once. It’s also a revered pre/rehab exercise. So, better looking, more muscular, healthier shoulders? We’re in!
Steps:
Attach your D-shaped handles to a low cable machine. Hold a handle in each hand and step back to tension the cables.
Brace your core and set your shoulders down and back.
Bend your elbows and row the handles up to your lower chest.
Next, rotate your forearms forward and up to vertical.
Press the handles up and overhead.
Reverse the movement and then repeat.
Muscles targeted:
Primary: Deltoids, trapezius, rhomboids, rotator cuff.
Secondary: Biceps, triceps.
Benefits:
A total deltoid exercise.
Good for developing shoulder mobility and stability.
An all-in-one solution for bigger, stronger, healthier shoulders.
Tips:
You can also do this exercise with a single handle/bar.
Go light and focus on using a controlled, smooth movement. This is not an exercise for heavy weights!
Skip the overhead press is you want to emphasize your rotator cuff.
7a. Cable Bayesian curl
Bayesian curls work your biceps like incline dumbbell curls. They start with your shoulder in an extended position, so your biceps are stretched. This provides an excellent workout for the long head of your biceps, which gives your biceps their peak.
Steps:
Attach a D-handle to a low pulley machine.
Grab the handle and adopt a split stance with your back to the weight stack. Extend your arm behind you and brace your core.
Bend your elbow and curl the handle forward and up to your shoulder.
Extend your arm, getting a good mid-rep biceps stretch.
Continue for the prescribed number of reps.
Do the same number of reps on each side.
Muscles targeted:
Primary: Biceps.
Secondary: Brachialis, brachioradialis.
Benefits:
One of the best biceps peaking exercises around.
Keeps your muscles under more constant tension than incline dumbbell curls.
Ideal for sleeve-splitting pump-inducing drop sets.
Tips:
Push your arm forward at the top of each rep to fully engage your biceps.
Keep your wrists straight and hips and shoulders squared and level throughout.
You can also do this exercise with a hammer or neutral grip.
7b. Cable overhead triceps extension
If you want bigger arms, this exercise needs to be part of your workouts. By raising your arms overhead, you put the long head of your triceps into a stretched position, forcing them to work harder. This ensures all three triceps heads get a great workout, maximizing muscle growth and size.
Steps:
Attach a rope handle to a low pulley machine.
Grab the handles and straighten your arms above your head so the cable is behind you.
Pull your upper arms into the side of your head, brace your core, and set your shoulders down and back.
Bend your elbows and lower your hands behind your head. Get a good stretch in your triceps.
Extend your arms and repeat.
Muscles targeted:
Primary: Triceps.
Secondary: N/A.
Benefits:
A proven triceps builder.
One of the best exercises for targeting the long head of the triceps.
An effective shoulder and thoracic spine mobilizer.
Tips:
Do this exercise while kneeling or sitting if preferred.
You can also do this exercise with a straight or EZ bar.
Keep your chest up and shoulders back and down to make this exercise as safe and effective as possible. Try not to lean back, as doing so could cause injury.
8a. Cable rope curl
Dumbbell hammer curls are excellent for building thicker biceps and more domineering forearms. However, like so many dumbbell exercises, the tension doesn’t really kick in until the midpoint of each rep. Cable rope curls work the exact same muscles, but there is tension from the very start of each rep.
Steps:
Attach a rope handle to a low pulley machine. Hold one end of the rope in each hand and stand with your arms straight, core braced, and shoulders back and down.
Keeping your upper arms close to your sides, bend your elbows and curl your hands up to your shoulders. Keep your hands neutral, i.e., palms facing inward.
Extend your arms, pause, and repeat.
Muscles targeted:
Primary: Biceps.
Secondary: Brachialis, brachioradialis.
Benefits:
A better exercise than dumbbell hammer curls.
A total biceps and forearm exercise.
More elbow-friendly than straight bar curls.
Tips:
Bend your knees slightly for balance and stability.
Keep your wrists straight throughout.
Do not use your legs or back to help you swing the weight up, as doing so takes tension away from the target muscles.
8b. Cable rope pushdown
Triceps pushdowns are one of the most popular triceps exercises around. However, while the straight bar version is relatively effective, using a rope handle makes it even more do. That’s because the neutral grip afforded by the rope handle increases triceps long-head engagement, which can add a lot to your upper arm size.
Steps:
Attach a rope handle to a high pulley. Grab one end in each hand and pull your upper arms down to your sides. Brace your core and set your shoulders down and back.
Extend your arms and press your hands down to the outside of your thighs. Spread your hands apart to maximize triceps engagement.
Bend your arms and repeat.
Muscles targeted:
Primary: Triceps.
Secondary: N/A.
Benefits:
Targets the all-important long head of the triceps.
Very elbow and wrist-friendly.
An excellent exercise to superset with cable rope curls.
Tips:
Bend your elbows as far as possible without moving your arms away from your sides. There is no need to stop at 90 degrees.
Keep your legs and torso stationary to avoid turning this into a decline chest press exercise.
Use a towel instead of a rope handle to increase forearm engagement, like this:
Upper Body Cable Workout FAQ
Do you have a question about this workout or cable training in general? No sweat because we’ve got the answers you seek!
1. Is this workout for beginner, intermediate, or advanced exercisers?
The great thing about strength training is that people with vastly different fitness levels can often do the same workout. Beginners can use lighter loads and do fewer sets, while more experienced exercisers can load up the weights and do more sets. However, the exercises can remain unchanged.
So, with that in mind, this workout is suitable for all levels, but it’s probably best for beginners and intermediates. More advanced exercisers may find that doing two exercises per body part is not enough volume to build muscle and get stronger.
2. Is this a cutting or bulking workout?
Cutting and bulking have more to do with your diet than your workout. Cutting involves reducing your food intake to create a calorie deficit. This forces your body to burn more fat for fuel so that you get leaner and more defined.
In contrast, bulking involves eating more and creating a calorie surplus. This gives you more energy for training and promotes muscle growth and weight gain.
Providing you train hard enough, it doesn’t matter that much what workout you follow for cutting and bulking. So long as your diet is dialed in, you should be successful.
There ARE bulking and cutting workouts you can follow, but in reality, it’s more a question of diet.
3. Why do higher reps for cable exercises?
Most cable exercises do not lend themselves to heavy weights and low reps. Because many of the exercises are performed standing, using big loads makes it much harder to maintain good posture and even remain on your feet.
Use a massive weight with, e.g., cable crossovers, and you’ll probably end up moving backward instead of pushing the weight forward.
Using moderate weights and medium to high reps provides the best opportunity to stimulate your muscles while using the best possible form. While this training approach won’t build your maximal strength, it can be effective for hypertrophy, provided you take each set within a couple of reps of failure (1).
4. Can I change any of the exercises?
Feel free to change the exercises providing you choose movements that work the same muscles. For example, doing cable skull crushers instead of cable rope pushdowns is OK, while doing cable reverse curls instead of cable crossovers is not.
Changing exercise is an excellent way to start learning how to write your own workouts, and that’s something every exerciser should be able to do.
5. How long should I follow this program?
Even the best workouts start to lose their potency after 6-8 weeks. Because of something called the repeated bout effect, your muscles get used to the exercises in your program and become less responsive to them.
Avoid training plateaus by changing your workout whenever you feel your progress starting to stall. But, don’t change your workout so often that it doesn’t get a chance to work, e.g., every other week.
However, you can prolong the life of a program by a) increasing the weights week by week, b) using different set and rep schemes, and c) making minor changes to things like the exercise selection and order.
That said, it would be a mistake to keep on doing the same workout once it’s stopped working, as all you’ll do is maintain your current fitness rather than increase it.
More Cable Exercises:
Closing Thoughts
Cable exercises are effective, functional, joint-friendly, and safe. And while there is nothing wrong with lifting heavy barbells and dumbbells, that doesn’t mean they’re the only way to build muscle and develop a high level of performance and conditioning.
If you are banged up or just bored of heavy bench presses and bent-over rows, give our upper-body cable workout a try. Do it 1-2 times a week for the next 6-8 weeks, and the results will speak for themselves.
References:
Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973. https://pubmed.ncbi.nlm.nih.gov/29564973/
Connection Between Intermittent Fasting and The Endocannabinoid System
With each passing day, we continue to discover the amazing benefits of intermittent fasting on the human body. While the world is going ga-ga over its amazing weight management benefits, scientists are busy exploring its impacts on other body functions.
The recent focus has been on exploring the impact of the endocannabinoid system, or ECS. The ECS, or endocannabinoid system, is responsible for hormone regulation and metabolism. It has a direct role in managing weight and how we intake food.
In this guide, we will determine how intermittent fasting can control endocannabinoids.
What is an Endocannabinoid System?
First discovered in 1990, the endocannabinoid system (ECS) is a complex biological system in humans and other animals. It comprises a network of receptors, endocannabinoids (chemical compounds similar to those found in the cannabis plant), and enzymes that work together to regulate various physiological processes, including appetite, pain sensation, mood, and immune function.
The ECS plays a crucial role in maintaining homeostasis, which is the body’s ability to maintain a stable internal environment despite external changes. It helps regulate a wide range of physiological functions and maintain balance within the body.
While much is still unknown about this complex system, scientists believe it may hold promise for developing new therapies for a range of conditions, including chronic pain, anxiety, and inflammation. [1]
How Does ECS Work?
ECS is made up of endocannabinoids, receptors, and enzymes. To understand how ECS works, it’s important to break down the functions of these three components.
Endocannabinoids
Endocannabinoids, or endogenous cannabinoids, are the human-made versions of cannabinoids produced by plants.
Just like the plant-based cannabinoids, they feature THC and CBD. Anandamide and 2-arachidonoylglycerol (2-AG) are two commonly found endocannabinoids. The role of endocannabinoids here is to bind and trigger the cannabinoid receptors in the body.
This way, endocannabinoids significantly impact crucial body functions like inflammation, metabolism, and pain.
Endocannabinoid Receptors
The second component of ECS is endocannabinoid receptors, which are special proteins commonly found in multiple tissues and are responsible for binding the endocannabinoids. These receptors support a wide range of physiological responses by supporting binding. CB1 and CB2 receptors are two common varieties of endocannabinoid receptors.
CB1 receptors are primarily seen in the brain and central nervous system and regulate appetite, mood, memory, pain perception, and motor control, among other functions. On the other hand, CB2 receptors are found in peripheral tissues and the immune system.
CB2 receptors are generally present in the immune system and peripheral tissues, like the spleen, tonsils, and bones. They are involved in modulating inflammation and immune function. These receptors control functions like metabolism, pain sensation, appetite, etc.
Enzymes
Enzymes are the last ECS components that handle endocannabinoids, breaking down when they finish their assigned functions. Two main enzymes are fatty acid amide hydrolase and monoacylglycerol acid lipase.
Fatty acid amide hydrolase handles the breakdown of AEA, while monoacylglycerol acid lipase breaks down 2-AG.
Role of ECS in Influencing Weight and Food Intake
The endocannabinoid system, or ECS, plays a significant role in regulating food intake and body weight. Endocannabinoids and their receptors are present in the central nervous system and various peripheral tissues and are mainly responsible for controlling energy expenditure and metabolism.
Endocannabinoids are known to alter the body’s glucose level and lipid metabolism. The direct impact of these activities is increased energy storage. Research has explored that ECS tends to be highly overactive in obese people and is often responsible for retaining the alleviated fat mass. [2]
It is responsible for maintaining energy homeostasis by balancing energy intake and expenditure. To maintain this balance, the ECS interacts with hormones and neural circuits. The ECS can modulate food intake by interacting with various brain regions involved in appetite regulation, such as the hypothalamus.
Endocannabinoids can stimulate the release of hunger-promoting hormones, such as ghrelin, and inhibit the release of satiety-promoting hormones, such as leptin. This way, ECS might lead to increased food intake, resulting in weight gain.
Additionally, ECS influences energy expenditure greatly as it impacts the activities of BAT or brown adipose tissue. BAT is responsible for controlling calorie burning.
With every endocannabinoid signaling action, there is a slight decrease in BAT activities, leading to a dip in energy expenditure. As energy consumption decreases, fat accumulation happens. [3]
Evidence proves that ECS can impact the homeostatic and hedonic elements of appetite and food intake. Endocannabinoid tone tends to influence feeding motivation in humans. [4]
It has been observed that when we are hungry, the body releases a high level of 2-AG and AEA in our body tissues. With this, we seek food that is delicious and high in calories.
ECS and endocannabinoids can lead to high body weight and fat percentage.
Intermittent Fasting: A Novel Weight Management Approach
Intermittent fasting is a scientifically proven approach to managing body weight. By controlled fasting and eating, intermittent fasting positively impacts hormones, body weight, metabolism, and other key functions.
There are several different methods of intermittent fasting, such as 16/8, Eat-Stop-Eat, the 5:2 diet, and alternate-day fasting. Regardless of the method you pick, intermittent fasting has been proven to reduce body weight and increase muscle mass in humans.
Can Intermittent Fasting Have Any Impact on ECS?
A handful of research outcomes establish a direct relationship between intermittent fasting and ECS. For instance:
Intermittent fasting can reduce CB1 receptor activity
Intermittent fasting has been shown to reduce the activity of CB1 receptors in various tissues, including the liver, adipose tissue, and brain. Even though this research has a limited scope, it has been observed that the endocannabinoid system tends to remain in control with limited food intake and energy balance.
Controlled and time-restricted eating tends to lower cannabinoid receptor 1 (CB(1)R) expression. The reduction in CB1 receptors plays a crucial role in reducing food intake. In fact, CB1 receptor antagonists like rimonabant are used for weight loss treatment in obese patients. The role of these antagonists is to control or reduce diet-induced weight gain.
Anticipations are there because intermittent fasting reduces inflammation and oxidative stress. [5]
As fasting reduces CB1 activities naturally, people can give it a try to maintain their ECS balance and ideal body weight.
Increased endocannabinoid levels
Intermittent fasting has been shown to increase the endocannabinoids 2-arachidonoylglycerol (2-AG) levels in various tissues.
2-arachidonoylglycerol is responsible for controlling food intake along with multiple physiological processes. High 2-arachidonoylglycerol means low food intake. When the body is on a prolonged fasting program, humans perform less breakdown of these compounds. Hence, the level of 2-arachidonoylglycerol increases. [6]
Frequently Asked Questions
Which are some common fasting methods?
Intermittent fasting can be done in multiple ways, including 16:8, 5/2, and Eat, Stop, Eat. Each method has a different approach to fasting. For instance, 16:8 involves eating all meals in an eight-hour window and fasting for 16 hours.
Which fasting method is useful for maintaining the ECS tone?
Individuals can pick any fasting method to maintain the ECS tone. All the fasting methods significantly impact our bodies and can help manage ideal ECS levels, provided you’re fasting correctly.
What is the relationship between ECS and obesity?
ECS impacts hunger, food cravings, and energy expenditure in humans and many animals. Imbalanced ECS is found to be responsible for frequent food cravings and induces overeating in humans. Both of these activities lead to weight gain. Hence, it’s important to maintain ECS levels if you want to maintain your body weight.
Wrap Up
A balanced ECS function is required to maintain balance in various physiological activities such as hunger, pain, inflammation, etc. A slight irregularity in the endocannabinoid system can promote higher food intake and increase body weight.
Intermittent fasting is a novel approach individuals can adopt to maintain the ideal ECS levels and their related processes.
Ensure you know the proper practices before starting intermittent fasting. There are certain dos and don’ts of intermittent fasting that you must adhere to experience the desired results.
References
Russo, E. B. (2016, July 1). Clinical Endocannabinoid Deficiency Reconsidered: Current Research Supports the Theory in Migraine, Fibromyalgia, Irritable Bowel, and Other Treatment-Resistant Syndromes. PubMed Central (PMC).
The role of the endocannabinoid system in the regulation of energy expenditure – PubMed. (2009, February 1). PubMed.
Endocannabinoids and energy homeostasis: an update – PubMed. (2014, August 1). PubMed.
The endocannabinoid system and appetite: relevance for food reward – PubMed. (2014, June 1). PubMed.
The effect of leptin receptor deficiency and fasting on cannabinoid receptor 1 mRNA expression in the rat hypothalamus, brainstem and nodose ganglion – PubMed. (2009, October 2). PubMed.
2-Arachidonoylglycerol: A Signaling Lipid With Manifold Actions in the Brain – ScienceDirect.
Larry Wheels Sporting Crazy Bicep Peak in Classic Physique Posing Before Big Debut
Fitness sensation Larry Wheels is working hard to make a splash in the world of bodybuilding. The powerlifting standout will don the posing trunks for an upcoming competition. In a recent Instagram story post, Wheels shared an impressive physique update before making his anticipated Classic Physique debut.
Larry Wheels first rose to prominence with jarring feats of strength as a world-record-holding powerlifter in 2017. Being a man of many talents, Wheels also competed in other fitness endeavors such as Strongman, bodybuilding, and arm wrestling. His potential in bodybuilding was evident from the start. He took home gold in the overall category in his amateur debut at the 2018 NPC Gold Coast Muscle Classic.
Wheels suffered a severe back injury in preparations for the 2022 Middle East’s Strongest Man last July. The setback motivated him to quit using steroids so he could turn his health around. Given his decade-long use of steroids, he could not go natural instantly and instead started using TRT (testosterone replacement therapy).
Earlier this year, Wheels crushed a huge set of 200-lb (90.7-kg) dumbbell bench press for three reps in a collaborative training session with IFBB Pro Joe Mackey. He followed it up with another shredded training update where he crushed 100-lb hammer curls for reps.
The 28-year-old left the fans stunned by pulling a huge set of 200-lb dumbbell bench presses for six reps recently. He improved his performance without any change in body weight or the TRT dosage. Then, he teamed up with strongman legend Eddie Hall for a brutal shoulder workout weeks later.
Looking ahead, Larry Wheels announced his switch to competitive bodybuilding as a Classic Physique competitor. He chose to go for the Classic division due to health concerns and longevity rather than putting on as much mass as possible in the Open. He enlisted the help of Men’s Open standouts William Bonac and Andrew Jacked to refine his posing abilities last month.
Larry Wheels boasts crazy bicep in Classic Physique posing prep ahead of debut
In a recent Instagram post, Larry Wheels looked ripped while hitting a pose in prep for his inaugural Classic Physique competition appearance.
Then, he performed the front lat spread pose in his Instagram story.
Instagram via @Larry Wheels
Larry Wheels revealed his ambitions to compete in the Classic Physique category last month. He was burned out from powerlifting and believes he already has a physique that could rival other talents without the use of any steroids except for TRT. He lauded four-time Classic Physique Olympia champ Chris Bumstead for elevating the popularity of the division. While Larry isn’t targeting Olympia just yet, it could be on the cards depending on how things go.
RELATED: Larry Wheels Shows Off Downsized 114-kg (251-lb) Physique Using TRT
Wheels’ latest updates indicate a step in the right direction for his bodybuilding future. Fans will be excited to see how he compares on stage next to other Classic Physique competitors.
Published: 3 May, 2023 | 10:58 PM EDT
Liver King Looks Crazy Ripped After Being Natty for 120 Days
Influencer Liver King, AKA Brian Johnson, became the subject of controversy when he got exposed for lying about steroid use last year. He came clean about misleading his audience and promised to get off gear. In a recent post made on Instagram, Johnson shared a crazy ripped physique update after claiming he’s been off steroids for 120 days.
Liver King first gained attention for his monstrous build and antics online during the pandemic in 2021. He promotes the consumption of raw meat and a natural way of living based on the nine ancestral tenets. His videos of eating raw meat like liver, kidney, brain, and bull testicles went viral on multiple occasions. His unusual diet combined with his intense workouts quickly garnered a massive Instagram following of nearly 2 million and over 4.3 million on TikTok.
There was a ton of speculation about whether Johnson used steroids based on his muscle-bound frame. Johnson repeatedly denied the accusations in several media appearances and credited his health to his ancestral lifestyle. In November 2022, Derek of MPMD (More Plates More Dates) revealed Johnson had been lying about his steroid use. He showed leaked emails exposing Johnson’s steroid cycle and bloodwork. Following the reveal, Liver King admitted he took steroids in an apology video.
UFC color commentator Joe Rogan never bought Johnson’s claims. He went on the offensive against Johnson’s over-the-top gimmick and called on The Rock to come clean about his alleged use as well. Things didn’t seem to end there as Liver King’s former coach ‘Vigorous Steve’ pushed back on the apology. Derek expressed a similar sentiment and said there was more to the story than meets the eye.
Liver King opened up about his motives for lying as well. He claimed he used steroids to help spread the message of ancestral living. Then, he dispelled the rumors that he got ab implants by getting a thorough check from a doctor.
A New Yorker filed a $25 million lawsuit against Johnson and his companies for deceiving people into buying their products. He argued that Johnson knowingly misled his audience and persuaded them to buy products based on a disingenuine social media campaign.
Liver King gave fans a look into his physique after quitting steroids for seven days earlier this year. He appeared to have shrunk down in size and weighed 188 pounds after fasting for 42 hours. Two months ago, he provided another impressive physique update after going 58 days without steroids.
Liver King looks ripped after being natty for 120 days
In a recent Instagram story, Liver King shared a ripped physique update after stopping steroids for 120 days.
via Instagram @Liver King
Liver King took inspiration from The Rock to prepare his epic cheat meal last month. He devoured massive quantities of pizza, fast food, fried items, and desserts for a change from his meat-based diet.
RELATED: Larry Wheels Alleges Liver King Set Up Steroids Confession: ‘That Email Was Leaked On Purpose’
Based on the latest update, it appears Johnson is working hard to maintain his muscular build. He seems to have gained adequate mass, which may prompt fans to once again question his natty or not status.
Published: 3 May, 2023 | 6:02 PM EDT
Samson Dauda Says Hadi Choopan & Derek Lunsford Will Lose 2023 Mr. Olympia If He Improves His Back
Bodybuilder Samson Dauda‘s confidence is rising ahead of his next competition in November. In a recent Muscular Development interview, Dauda explained that a bigger and more detailed back is the ticket to his first Mr. Olympia title against Hadi Choopan and Derek Lunsford.
“That’s going to be one area where they’re holding their strengths on, we need to take that away,” said Samson Dauda.
Dauda caught the attention of the bodybuilding world last year when he turned in a sixth-place finish at the 2022 Mr. Olympia contest. At the event, he managed to push the former two-time champion, Mamdouh ‘Big Ramy’ Elssbiay who claimed fifth. Meanwhile, Hadi Choopan won with Derek Lunsford and Nick Walker taking second and third, respectively.
Dauda immediately jumped back into a show at the 2023 Arnold Classic in March. After the prize money swelled to $300,000, a few high-profile athletes joined the show, such as Elssbiay, Nick Walker, and Andrew Jacked. At his second Arnold Classic competition, Dauda earned gold in a close battle against ‘The Mutant’ and Jacked. While some in the sport found the results controversial, Dauda succeeded in earning his invite to the Olympia stage in 2023.
Bob Cicherillo, a notable voice in the bodybuilding community, has taken to a handful of podcasts to discuss the Men’s Open landscape. According to Cicherillo, Dauda and Lunsford are now equal threats to Choopan’s title after the Nigerian’s latest performance. Now taking a closer look at the potential showdown is Dauda, who joined Giles Thomas for a candid talk.
Samson Dauda on Hadi Choopan/Derek Lunsford: ‘Once I Improve My Back Shots, Where Else Can They Beat Me?’
Dauda said he’s already eying gold at the Olympia show scheduled for November 2-5 in Orlando, Florida.
“I mean, this one, I’m already thinking, okay, fu** we gotta go win the Olympia now,” said Samson Dauda. “A few weeks later off the Arnold stage yeah, I’m like let’s go. I mean, I’m still sort of taking it all in. Enjoying the idea, it’s the Arnold man, it just changes your life.
You sort of taking it in and enjoying the prospect of that but at no point in the back of your mind, every training session – I mean, you go to that gym, one thing is on the mind, you know what you’re training for now. I’m no longer training to be top 10, I’m not training to qualify for the Olympia, I’m not training to be in the top five, now you go into the gym training to be the Mr. Olympia, to be the greatest bodybuilder in the world. This is your moment, this is it,” says Dauda.
“This is the moment, that’s why you got to be prepared, first, you have to fight to be in that call out, then you have to fight to win that call out. Now, this is what you train for. This is what you’re in the gym for. This is what every session, every grueling pain, everything you put your body through, okay, you have to be ready for that one moment.”
Samson believes his back shots are the only obstacle preventing him from winning the Olympia.
“One thing, obviously, I want to make sure that — because I know the one point that those two guys [Hadi Choopan and Derek Lunsford] will have over me will be the back shots. So that one, okay, I got to close that door. Close that gap. I probably won’t be able to pass it but I will close it enough to where it no longer is a night and day sort of thing. Once I do that, the rest of it… where else can they touch me on?
Bring your weaknesses to match up with theirs so then you can show your glaring strengths and make those parts shine out,” added Dauda. “For us, break down our faults… break down what we know we’re weak at. Break down what anybody has an advantage over us; we say, ‘Right, let’s take it away, let’s fix that.’ So they don’t have that advantage.”
Even if he is unable to match the back density of Choopan or Lunsford, Dauda said the improvements would be enough to sway the judges.
“At least if we do that, it will be significantly enough to be like, ‘Okay, he might not beat them in that shot,’ but it’s enough to make them turn around and go, ‘Eh, but,’ and that’s all it needs to be.”
“We make sure we tick so much boxes that you might beat us in this shot or that shot, but guess what, when you overall tally the score, we get a lot more points than you do and this is how a physique works, being so balanced and so symmetrical that you can’t pick out a bad pose.”
Whether or not Choopan defends his title this year has become a topic of debate. Nick Walker is confident that the next Olympia will be decided following a battle between himself and Lunsford. He emphasized that Choopan won’t repeat as Mr. Olympia. However, William Bonac disagrees and recently stated that Choopan will definitely win at least one more Sandow, likely this year.
RELATED: Seth Feroce Says Nick Walker ‘Allowed to Be Fuc**ng Pissed’ After Samson Dauda Loss at 2023 Arnold Classic
While Mr. Olympia is still several months away, fans will get a sneak peek of the top contenders’ physiques at Jim Manion’s 2023 Pittsburgh Pro next weekend. Hunter Labrada, Derek Lunsford, Nick Walker, Samson Dauda, and Shaun Clarida will all make special guest posing appearances.
You can watch the full video below from the Muscular Development YouTube channel:
Published: 3 May, 2023 | 1:54 PM EDT
Brett Wilkin Crushes A Hypertrophy-Inducing Back Workout
Bodybuilder Brett Wilkin is all set to elevate his career to the next level under Coach Joe Benett AKA the Hypertrophy Coach’s guidance. Wilkin announced the association in the latest video on his YouTube channel. The client and his new coach are now in the process of formulating the new training program for the year 2023.
Wilkin is an American professional bodybuilder that calls the Men’s Open division his home. Although he won the IFBB Pro Card in the Classic Physique division, the 35-year-old never competed in the weight class professionally. Instead, he made the pro debut in the 212 division. But following a couple of humbling performances at the 2019 Puerto Rico Pro and 2019 Toronto Pro Supershow, he took an extended break from the competition to work on his physique.
After a two-year hiatus, Wilkin returned to the stage but in the Men’s Open division. His divisional debut at the 2021 Chicago Pro resulted in a runner-up finish and Wilkin became a hot prospect of the division. However, he could not capitalize on the momentum built in 2021 and the 2022 competitive season yielded moderate success.
After a sixth place finishes at the 2022 Arnold Classic, Brett Wilkin’s hope to compete at the 2022 Mr. Olympia relied solely on winning the 2022 Romania Muscle Fest Pro as per the qualification criteria. However, he secured a runner-up finish at the show and called an end to the 2022 competitive season.
Brett Wilkin is now getting ready for this year’s challenges and Joe Bennett’s presence can certainly make a huge impact in making leaps in terms of progress. The famed coach is widely praised for his hypertrophy inducing training methods and has worked with big names like Terrence Ruffin and Dave Bautista. Under Bennett’s guidance, Wilkin went through a back workout. So let’s take a look at how Bennett’s guidance shaped Brett Wilkin’s workout.
Brett Wilkin demolishes a back workout under Joe Bennett’s guidance
Brett Wilkin has trained by himself for the majority of his workouts. However, he feels that ‘Hypertrophy Coach’ can really level him up with his expertise.
“I’ve somebody who’s looking over the shoulder at everything I am doing, somebody providing feedback… He’s gonna be watching my training just to level me up,” Wilkin said in the beginning of the workout.
One Arm Reverse Grip Lat Pulldown (Machine)
Coach Bennett started Wilkin’s back training with this movement on the plate loaded iso-lateral front lat pulldown machine. Bennett advised Wilkin to bring the arm down and press the triceps against the lats to line up most of the muscle fibers and contract the lats more effectively. He suggested going at a really slow pace to become more aware of the mechanics of the movement and increase the pace only after he was familiar with it.
“Warm-up sets in general, go slow, feel what you’re trying to feel and when you’re going the working sets just go after it,” Bennett added.
Speaking about the benefits of the Hammer Strength machine used for this exercise, Bennett added:
“The most important part of this machine or the range of motion is that stretch… The stretch that you get here, you’re not going to get it on a row, right? So a row doesn’t fully stretch your lat. You have to bring your arm up here somewhere (in the starting position of lat pulldown).”
“It’s probably good for almost everyone to pause for a second and make sure that it’s the lat and not momentum (that pulls the lever down again).”
Wilkin pushed through some heavy sets of this exercise under Bennett’s watchful eye and performed the last set with both arms. He then followed the coach to the next exercise.
Chest Supported T-Bar Rows
Bennett instructed Wilkin to take up the chest supported T-bar rows next to build the upper back muscles. While it is good to have a dedicated machine for this exercise in the gym, The Hypertrophy Coach stated that you can almost always get the same results as long as you can get the similar grip and position. So for example, doing the dumbbell rows using an incline bench for chest support can accomplish the exact same goal as a dedicated T-bar row machine.
“This exercise is going to pretty much train everything when I say upper back form shoulder to shoulder. So there’s going to be rear delts involved, traps involved… rhomboids involved… Pretty much your entire upper back musculature… But yeah, you’re going to get some lats working as well too…”
“Now what I want you to do is feel like you’re keeping the spine position. So slow everything down just a little bit so as everything pulls forward, you don’t do any spinal flexion. This (The spine) stays still and everything just kind of moves around that.”
After getting a few sets of chest supported T-bar rows under the belt, Wilkin curiously went to the Prime chest supported rows machine for the next exercise.
Prime Chest Supported Rows
This horizontal pulling movement followed next and Coach Bennett set up the machine in such a way that it targeted the latissimus dorsi muscles more than other back muscles.
“He (Coach Bennett) turned this Prime chest supported row and set it up so it’s fully isolating the lats, especially the lower lats. So our body’s in the position and all we have to do is keep our elbows tucked to our side, drive down, keep your traps lower. Don’t scrunch up,” Brett Wilkin added.
With this set-up, the resistance profile was harder in the beginning and got easier as the arm was pulled back. Wilkin started out with the warm-up sets to understand the movement and performed a few working sets. Following this, he did a couple of drop sets before taking up the next exercise.
Chest Supported Straight Arm Pulldowns
Straight arm pulldowns increase the scapular strength of the muscles and stability. These attributes are necessary for maintaining a safe posture while performing heavier compound movements like deadlifts, pull-ups and bench press etc. Coach Bennett guided The Butcher through a few sets of this exercise. Wilkin performed it using a banded attachment to the cable machine.
Weighted Back Extensions
Bennett instructed Wilkin to position himself in such a way that his hip crease was blocked. This way, he could bend forward and extend back up using only the lower back.
“All I want you to think about is – some of it’s obviously rounding and folding over the front. But while you’re doing that I actually want you to feel like you’re pushing your lower back to the ceiling as well.”
“So it’s a combination… So obviously as you go down, because your hips are blocked, everything’s going to half the round but by overdoing it, you’ll get even a little more rounding from that. That’s what we want here… As much rounding as we can and then as much extension as we put on the way up,” Bennett explained.
Wilkin performed a few reps without the barbell to get accustomed to the movement as Bennett watched over. He then cranked out some sets using the barbell which summoned the end of the training session.
The training session comprised of exercises in the order mentioned below:
Brett Wilkin’s training program heading into the 2023 Mr. Olympia competition will be documented on his YouTube channel and will be available on Joe Bennett’s app as well. So those looking forward to elevating their own performance can stay tuned to his YouTube channel to take its advantage.
You can watch the full workout video here, courtesy of Brett Wilkin’s personal YouTube channel:
Published: 3 May, 2023 | 12:56 PM EDT
Strongwoman Rhianon Lovelace Hits 320-kg (705-lb) 15-inch Axle Deadlift; 5x Her Bodyweight
Rhianon Lovelace is having the greatest year of her career so far, breaking records month after month. Thus, she is now motivated to continue her streak and focuses on improving her deadlift. After setting numerous world records in this event, Lovelace now hopes to make history. Thus, she recently locked out a massive 320-kilogram (705-pound) 15-inch Axle Deadlift in training. Rhianon shared the lift to Instagram and revealed some massive plans about her future.
Rhianon Lovelace performed the 320-kilogram (705-pound) 15-inch Axle deadlift with a pair of lifting straps, a deadlift suit, and a lifting belt. While this massive weight would be impressive for everyone, it is particularly impressive for Rhianon since she weighs 64 kilograms (141.1 pounds). Based on this, Rhianon’s recent deadlift was 5x her bodyweight.
“5x Bodyweight starting to feel not horrendous.”
Watch the lift here:
Related: Strongwoman Rhianon Lovelace Pulls Off Atlas Stone “One-Motion” Nearly 2x Her Bodyweight
Rhianon Lovelace completed the 320-kilogram (705-pound) 15-inch Axle deadlift in preparation for the 2023 Static Monsters World Championships. This competition is set to take place on July 29-30, in London, England. So, Rhianon will further improve by the time it comes.
In addition, Rhianon Lovelace has revealed what she hopes to accomplish this year. Seeing how she locked out 700 pounds (317.5 kilograms) on an 18-inch deadlift last year, she now hopes to further improve it. So, this year, Rhianon hopes to achieve an 800-pound (362.9-pound) 18-inch deadlift. In light of her low bodyweight, this would be mind-blowing.
“I set the Record for Biggest Deadlift in Statics (18″ Axle) in October at alittle over 700lb.This year Im chasing 800lb???LETS DO THIS?”
Rhianon Lovelace has set the Axle Press, Atlas Stone, and Strict Curl World Records this year already. However, this is just a snippet of what she has accomplished during the previous years. Rhianon broke deadlift records in every variation possible and won the greatest competitions in the world. That is why she earned the title of 2018 & 2022 U64KG World’s Strongest Woman.
In addition, Rhianon Lovelace was also crowned as the Pound-For-Pound World’s Strongest Woman before. She did so by taking part and coming out victorious in Eddie Hall’s Log Press and Deadlift challenge.
Rhianon Lovelace is also an experienced powerlifter, which is probably why her deadlift abilities are so great. During her 8-year-long powerlifting career, Rhianon Lovelace took part in 20 sanctioned competitions and won all of them.
Related: Rhianon Lovelace Wins the First-Ever Arnold Strongwoman Log Lift and Deadlift Championship UK
As she begins the new season, Rhianon Lovelace has an extremely busy schedule ahead of her. However, if everything goes according to plan, she will be able to build on her reputation and leave a lasting legacy. She is giving her all to achieve this difficult task, which is clear by the way that she is training. So, her 320-kilogram (705-pound) 15-inch Axle deadlift is not only proof of her strength, but also her determination.
Published: 3 May, 2023 | 12:03 PM EDT
51-Year-Old Mark Wahlberg Shows Off Washboard Abs with Insane 4 A.M. Workout
Entertainment mogul Mark Wahlberg attacks the gym with a chip on his shoulder. In a recent Instagram post, Wahlberg showed off an ab-burning training session using a weighted crunch variation.
Wahlberg has remained a bona fide superstar for decades now, having taken part in a number of marquee endeavors. From producing music in the hip-hop group Marky Mark and the Funky Bunch to working as a Calvin Klein model, Wahlberg is a well-respected celebrity figure who built his name with hard work and perseverance.
In addition to acting/directing/producing high-profile big-budget films, Wahlberg is dedicated to his work in the gym. In fact, he’s used his training as a tool to transform his body for various movie projects. In preparation for his role in Father Stu, the Boston native gained nearly 30 pounds, courtesy of an 11,000-calorie diet. He was tasked with portraying a boxer who reshaped his life after becoming a priest.
Known for middle-of-the-night workouts, Wahlberg maintains a strict schedule, which he credits for his exceptional shape and condition. He recently tested his lower body strength with a series of Bulgarian split squats while holding dumbbells. In his latest training display, Wahlberg demonstrated a workout he uses to maintain some of the best abs in Hollywood.
Mark Wahlberg Reveals His 4 A.M. Abs Workout for a Shredded Physique at 51
Check out Mark Wahlberg’s latest crunch training session below:
“We went about an hour and a half, that old man shit still works, you missed the 4 A.M. club, why are you still sleeping?” Wahlberg said. “4am club @municipal Time to go to work.”
At 51 years old, Wahlberg hasn’t slowed down in the slightest. He regularly showcases training sessions for fans online. To maintain his physique, Wahlberg jumps from gym to gym. He also owns a fitness center at his house where he often trains.
On the nutritional side of things, Wahlberg opened up about a plant-based diet recently, which he says changed his life after eating for a six-month period. Given his ability to stay lean and shredded year-round, people listen when Wahlberg talks about health and longevity.
As an avid bodybuilding fan, Wahlberg will have the opportunity to oversee a movie project about the sport. Wahlberg’s Unrealistic Ideas production company will join forces with Wonderfilm Media to create a film that honors the legacy and story of the late Jack Lalanne.
RELATED: Mark Wahlberg Shows Off Lean Physique While Doing Two Workouts In One Day
Wahlberg’s weighted crunches are ideal for building core strength. Considering that his abs are one of his strongest body parts, surely fans can take a few pointers away from Marky Mark’s latest workout.
Published: 3 May, 2023 | 11:30 AM EDT