Category: Fitness

It’s time for a quick lesson in physics. Don’t be scared; the training talk will begin soon. The definition of Work is “Force x Distance.” This is one of the most important concepts to understand when you’re a tall lifter in the gym.

Your arms and legs travel through a longer range of motion in most movements compared to people with shorter limbs. This added distance creates more work performed per rep compared to the same weight being moved by shorter lifters.

When it comes to multi-joint (compound) exercises like the squat, deadlift, and row, a longer range of motion can also mean extra loading on vital joints like the knees, hips, or vertebrae (particularly of the low back).

It’s vital to choose movements that will play to your anatomical strengths in the weight room, rather than invite excessive risk. Below are five of the smartest strength- and muscle-building exercises for tall bodies with long limbs.

Best Exercises for Tall Guys

Front Squat

For most lifters with longer legs, the front squat will reign superior over back squats and other barbell squat variations. Having the bar on the front of the body affects the center of mass.

If the barbell was to leave a trail, the bar should remain within a lifter’s footprint through all phases of the squat, traveling in a mostly straight line from top to bottom. When a lifter lacks mobility, their body mechanics and technique compensate to keep the bar along this general path, even if it means getting into inefficient positions.

The front squat allows your spine to stay much more upright compared to back squats, which can force a long-legged lifter into a forward-leaning position to keep the weight over the mid-foot. Not only is that position uncomfortable, it can be dangerous.

Front squats require you to stay upright and sit back “against” the load, rather than being pushed forward “with” the load in a back squat. This difference allows a tall lifter to finally access a full range of motion without breaking their back to do it. 

How to Do the Front Squat

• Set a barbell in the rack just below shoulder-height. Step under the bar and place it near your collarbones with your hands outside each shoulder.
• Use a clean-grip or rack position to keep your elbows up and create a proper “shelf” for the bar to sit on. If it’s uncomfortable on your joints, chances are you’ve got mobility restrictions at the wrist, shoulder, or thoracic spine that need addressing.

• Find a squat stance that allows you to achieve your deepest, pain-free squat. This will require testing several foot placements and performing (unweighted) squats to find your individual best stance, based on your hip anatomy.
• Stand up and take a small step backward to unrack the bar. Squat down, beginning with a slight emphasis on knee-bending rather than “sitting back.” This will promote a vertical torso.
• Your knees should track in the same direction as your toes, angled slightly outward. They shouldn’t cave in or bow out excessively.
• Aim to achieve thighs-below-parallel depth before standing upright.

Trap Bar Deadlift

Long arms can be helpful for deadlifting since they minimize the total distance the bar has to travel, but this “benefit” is negated when coupled with an above-average leg length or total height.

A standard deadlift begins with the barbell over the shoelaces and requires moving the weight in a straight vertical path. However, for the tall crowd, the bar’s starting position blocks your lengthy shins from traveling forward and you’re forced to hike your hips higher, which puts your torso nearly parallel to the ground — a high-risk pulling position.

Simply put, physics (the tall lifter’s frenemy) has determined that a tall lifter will have to “bend over” more than a short lifter to maintain a direct pulling path. This deeper hinge position (horizontal torso) means your lower back is enduring more work on every rep of every set, which could spell danger over time.

That’s why the trap bar is a gold-standard choice for taller lifters looking to spare their spine while lifting heavy for strength or size — all the same benefits with less risk. The stress is less focused on your core and lower back and more evenly dispersed across your total body.

The trap bar also provides a neutral-grip (palms facing your body) with high or low handle options to individualize the range of motion, compared to an internally rotated (palms down) grip in front of the body at one fixed height.

The “openness” of the trap bar also gives you the ability to individualize your shin, hip, and torso angles more effectively than a barbell. Your knees can travel forward and you can sit lower while keeping your chest higher.

How to Do the Trap Bar Deadlift

• Step into the trap bar and set your feet a comfortable distance apart. Something closer to your basic squat stance will likely be ideal.
• Squeeze your chest up high and stick your butt toward the wall behind you. This will lengthen your spine and promote good starting posture.
• Pinch your shoulder blades together and squeeze your armpits down to engage your upper back.
• Use your whole head, not just your eyes, to look at a spot on the floor about two meters (six feet) in front of your toes.
• Drive your feet into the floor, squeeze your glutes and quads, and stand fully upright.
• Lower the weight to the floor with control. Don’t let the weight free fall to the ground. You should end in basically the same starting position.

Benefits of the Trap Bar Deadlift

• The muscles of the posterior chain (glutes, hamstrings, lower back, and even upper back) do the majority of the work.
• Because the trap bar allows for a deeper seated position and taller torso, your spine is spared from excessive loading.
• Your quadriceps contribute more to the trap bar deadlift than a barbell deadlift.
• Most people can move heavier loads, more safely, with a trap bar than a barbell.

Pin Press

The shoulder joint is arguably the most delicate joint in the entire body, and tall lifters with long arms put this crucial joint through a very long range of motion during upper body pressing exercises.

That’s why classic bench press variations using a full range of motion can work against a lifter’s shoulder joints, despite providing muscular benefits for the chest and triceps.

The pin press is a specific bench press variation, so the general horizontal pressing movement is the same. The slightly shortened range of motion avoids putting your shoulder joint into an extreme stretch, which is the most precarious position for this important joint. (1) If you have access to a Swiss bar (sometimes known as a football bar), the neutral-grip will further reduce joint stress.

The pin press is great for keeping your shoulders much healthier. This specific movement is also a fantastic choice for building brute strength using pure muscle contraction with zero momentum. (2)(3)

The pin press is an efficient tool for tall lifters who want to bench with a ton of volume and plenty of weight with far less risk.

How to Do the Pin Press

• Position a flat bench in a power rack and set the safety pins three to six inches above your chest-level when lying down. Load the bar while it’s on the safety pins, not in the usual J-hooks.
• Slide along the bench and set up with the bar roughly over your mid-chest. Grab the bar with a palms-down grip generally outside of shoulder-width. Adjust, if needed, to feel comfortable.
• Keep your feet flat and positioned under your knees to create a tucked, arched position.
• Pull your shoulders back to raise your rib cage and engage your upper back muscles for stability.
• Breathe in, stay tight from your shoulders to your grip to your feet, and press the weight to full-arm extension. Pause for a one-second count at lockout.
• Lower the weight back down to the pins under control. Take a second to re-set yourself, get properly positioned, and repeat for the next rep.

Benefits of the Pin Press

• The pin press allows you to access strength in the chest, shoulders, and triceps with a slightly limited range of motion, which protects the shoulder joint in its most vulnerable position.(4)
• Resetting from a dead-stop between individual repetitions kills any use of momentum and allows your form to remain squeaky clean. This makes it a true power and strength developer.

Neutral-Grip Pull-Up

Making the switch to a neutral-grip for pull-ups is a simple change that has a big impact on your shoulder joint.

Classic pull-ups place your shoulder and upper arm in internal rotation. That position can get a bit finicky and potentially hazardous at end ranges (in the bottom, stretched position of a pull-up, for example).

The goal should be to target your upper back and lats without getting into impingement problems — pinching or irritating the tendons of the shoulder joint . Rolling the head of the humerus (upper arm) into a more ideal position by using a neutral, palms-facing grip can make all the difference for pull-up comfort, strength, and longevity. 

How to Do the Neutral-Grip Pull-Up

• Hold the neutral handles at a pull-up station and carefully lower yourself into a full hanging position with your elbows fully extended and your body straight underneath the bar.
• Set your shoulders back together and down away from your ears. As you begin to pull, think about making your neck long and raising your rib cage — this will increase stress on your upper back and lat muscles, and decrease joint stress.
• Exhale and keep your chest high as you get to the top. Think about tucking your elbows into your pockets.
• Don’t worry about making your neck pass above bar-level. Don’t reach your neck forward to meet the bar and avoid “over-pulling” and losing your set shoulder position.
• Avoid letting your body weight “jerk” your shoulders when you reach the bottom position. Achieve full elbow extension and perform the next repetition immediately without pausing.

Benefits of the Neutral-Grip Pull-Up

• Neutral-grip pull-ups recruit more biceps than standard (pronated or palms-down) pull-ups.(5)
• The adjusted position avoids “shoulder glide” which can plague long-armed lifters who goes through too great a range of motion.(6) Shoulder glide occurs when your shoulder joint travels forward in its socket rather than remaining properly centrated.

French Press

Your triceps muscle is made up of three heads — the lateral, medial, and long. Most triceps exercises heavily recruit the lateral head (the “horseshoe” most people can visually locate when someone flexes) while the remaining heads are under-emphasized.

Common movements like dips, pushdowns, and the close-grip bench press are three quick examples of the lateral head being put to the most work. The French press brings the weight overhead, which allows the neglected long head to get worked much more.

This a great way to beef up your triceps, especially for long-armed “hardgainers” with relatively long muscle bellies. The exercise also serves as a shoulder stabilizer because the long head attaches on the scapula (shoulder blade) and the muscle plays a role in overhead shoulder movement.

How to Do the French Press

• Sit in an upright or high-angled bench, holding a bar across your lap with a fairly close, palms-down grip. Brace your core and bring the weight to a full lockout supported above your head.
• Bend your elbows while angling them slightly outward, instead of forcing them to aim straight ahead. The weight should lower to just behind the base of your skull.
• When you’ve reached deep elbow flexion, exhale as you reverse direction and bring the weight back to the overhead position.
• Put your mind in your muscles during this bodybuilding-style isolation exercise and visualize your triceps getting a wild pump throughout the entire movement.
• Higher reps (10 to 15 per set) are more effective for this movement, to maximize muscle recruitment without excessively heavy weights.

Benefits of the French Press

• Tall lifters who struggle to add size to their upper arms will get plenty of new growth stimulus from changing the emphasis of which triceps head they’re hammering.(7)
• The French press significantly activates the long head of the triceps, which is not often well-recruited with other triceps exercises.(8)

Success Leaves Clues

Many people wouldn’t think that training in the gym is too similar to competing in sport. But if you take a second to think about it, you’ll see that many general restrictions and crucial influences are found in both.

At the beginner or intermediate level of nearly any sport, it’s easy to hold your own as long as you possess a good base of natural athleticism. In the gym, this is seen when everyone benefits from short-term “newbie gains.”

However, once you move up to more advanced levels, you start to notice some repeating trends. Just being “athletic” doesn’t cut it past a certain point, and other influential factors become difficult to overlook, in sports and in the gym.

Most distinctly, the general body types that naturally contribute to success become more and more important. The rough silhouette of the top-level competitors in each sport all start to look similar. Take a closer look at the body proportions of elite swimmers, gymnasts, or 400-meter sprinters, for example.

You’ll notice many anatomical similarities among the top of each sport. Swimmers typically showcase longer torsos, larger hands and feet, and wide shoulders. Gymnasts are often defined by a stockier frame with short extremities and full muscle bellies. 400-meter sprinters are sure to sport long, lithe frames, with powerful musculature.

When it comes to lifting weights, your body type will impact performance just the same — especially when your goal is to be in a category far above average.

In general, lifting weights to build muscle and get very strong is much more a shorter person’s game than it is for taller folks. With the exception of competitive strongmen and strongwomen, most successful strength athletes and physique competitors benefit from not being overly tall, leaving the long folks hanging out to dry.

Tall lifters have a few distinct struggles when getting stronger and more muscular is the goal, and a number of highly regarded exercises need to be looked at through this new lens when you’re a lifter whose longer levers are moving through longer ranges of motion.

Apply this new approach to your program and you’ll get on track for more efficient training, more effective workouts, reduced risk of injury, and quicker results.

References

1. Haupt H. A. (2001). Upper extremity injuries associated with strength training. Clinics in sports medicine, 20(3), 481–490. https://doi.org/10.1016/s0278-5919(05)70264-7

2. Seiberl, W., Hahn, D., Power, G. A., Fletcher, J. R., & Siebert, T. (2021). Editorial: The Stretch-Shortening Cycle of Active Muscle and Muscle-Tendon Complex: What, Why and How It Increases Muscle Performance?. Frontiers in physiology, 12, 693141. https://doi.org/10.3389/fphys.2021.693141
3. Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of applied physiology (Bethesda, Md. : 1985), 93(4), 1318–1326. https://doi.org/10.1152/japplphysiol.00283.2002
4. Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047

5. Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551630/

6. Johnson, A. J., Godges, J. J., Zimmerman, G. J., & Ounanian, L. L. (2007). The effect of anterior versus posterior glide joint mobilization on external rotation range of motion in patients with shoulder adhesive capsulitis. The Journal of orthopaedic and sports physical therapy, 37(3), 88–99. https://doi.org/10.2519/jospt.2007.2307

7. Baz-Valle, E., Schoenfeld, B. J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C. (2019). The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men. PloS one, 14(12), e0226989. https://doi.org/10.1371/journal.pone.0226989

8. Maeo, Sumiaki & Wu, Yuhang & Huang, Meng & Sakurai, Hikaru & Kusagawa, Yuki & Sugiyama, Takashi & Kanehisa, Hiroaki & Isaka, Tadao. (2022). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European Journal of Sport Science. 1-26. 10.1080/17461391.2022.2100279.

Featured Image: Gerain0812 / Shutterstock

Mitchell Hooper is the champion of the 2022 Arnold Strongman Classic (ASC) UK. During the contest on Sept 23-24, 2022, the Canadian strongman successfully captured the first major pro title of his strength career. Hooper is the only second-ever winner of the competition. Evan Singleton won the inaugural edition in 2021. 

Joining Hooper on the podium in Birmingham, England, were former 2020 World’s Strongest Man (WSM) Oleksii Novikov and Rauno Heinla in second and third place, respectively. It is Novikov’s 16th finish in the top three in 18 contests since September 2020. Meanwhile, Heinla takes home a top-three result for the first time since the 2022 Força Bruta in February. 

Here are the final standings from this year’s Arnold Strongman Classic UK:

2022 Arnold Strongman Classic UK Results

1. Mitchell Hooper— 79.5 points 
2. Oleksii Novikov — 71 points
3. Rauno Heinla — 61.5 points
4. Pa O’Dwyer — 55 points
5. Gavin Bilton — 47 points
6. Paul Smith — 44.5 points
7. Konstantine Janashia — 43 points
8. Kim Ujarak — 37 points
9. Ryan Bennett — 36.5 points
10. Žydrūnas Savickas— 33.5 points
11. Louis Jack — 33.5 points
12. Ervin Toots — 31.5 points
13. Ben Williams — 27 points
14. Zake Muluzi — 23.5 points

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Event Breakdown

Here’s a succinct event-by-event breakdown of the 2022 Arnold Strongman Classic UK.

Deadlift

The deadlift for this contest was for reps. The athletes had to pull 370 kilograms (815 pounds) as many times as possible within 75 seconds. The newly-crowned 2022 World Deadlift Champion, Heinla, won this event by locking out a successful eight reps. Hooper (six reps) and Novikov (five reps) followed behind their Estonian peer. 

1. Rauno Heinla — Eight reps
2. Mitchell Hooper — Six reps
3. Oleksii Novikov — Five reps
4. Kim Ujarak — Four reps
5. Pa O’Dwyer — Four reps
6. Gavin Bilton — Four reps
7. Ben Williams — Three reps
8. Paul Smith — Three reps
9. Konstantine Janashia — Three reps
10. Ryan Bennett — Two reps
11. Louis Jack — One rep
12. Žydrūnas Savickas — One rep
13. Ervin Toots — One rep
14. Zake Muluzi — One rep

Bag Over Bar

During this event, the respective competitors had to toss five bags with weights ranging from 20 to 28 kilograms (44 to 61.7 pounds) over a bar with a height of four meters (13.1 feet). The athlete with the fastest time for their throws would come out on top. 

A resounding performance from Gavin Bilton, where he tossed all five bags in just over 17 seconds, gave him the Bag Over Bar victory. Hooper (five bags in 18.15 seconds) and Novikov (five bags in 18.35 seconds) followed just behind again. 

1. Gavin Bilton — Five in 17.21 seconds
2. Mitchell Hooper — Five in 18.15 seconds
3. Oleksii Novikov — Five in 18.35 seconds
4. Rauno Heinla — Five in 18.38 seconds
5. Pa O’Dwyer — Five in 18.79 seconds
6. Konstantine Janashia — Five in 19.27 seconds
7. Kim Ujarak — Five in 19.76 seconds
8. Ervin Toots — Five in 21.47 seconds
9. Louis Jack — Five in 24.78 seconds
10. Ryan Bennett — Five in 26.53 seconds
11. Zake Muluzi — Five in 47.84 seconds
12. Paul Smith — Five in 33.81 seconds
13. Žydrūnas Savickas — Five in 37.90 seconds
14. Ben Williams — Five in 47.84 seconds

[Related: How to Do the Push-Up — Benefits, Variations, and More]

Arnold Stone Carry

The Arnold Stone Carry tasked the athletes with picking up and carrying two unevenly weighted stones of 136 kilograms (300 pounds) and 164 kilograms (361.5 pounds) for 15 meters (49.2 feet). Whoever had the farthest distance and fastest time (in the event of a distance tie) would win. 

Hooper logged his first event win of the 2022 ASC UK by taking his stones down the course in 34.01 seconds. Notably, Hooper was the only competitor to cover the entire distance with his carry. 

1. Mitchell Hooper — 34.02 seconds
2. Žydrūnas Savickas — 14.14 meters
3. Zake Muluzi — 10.77 meters
4. Rauno Heinla — 6.19 meters
5. Oleksii Novikov — 5.32 meters
6. Pa O’Dwyer — 5.10 meters
7. Ervin Toots — 4.98 meters
8. Ryan Bennett — 4.88 meters
9. Gavin Bilton — 4.81 meters
10. Paul Smith — 4.45 meters
11. Konstantine Janashia — 4.27 meters
12. Louis Jack — 3.68 meters
13. Kim Ujarak — 3.2 meters
14. Ben Williams — 1.90 meters

Super Yoke

A strongman staple, the competitors at the 2022 ASC UK carried a 500-kilogram (1,102-pound) yoke 10 meters (32.8 feet) as fast as possible. Hooper won a second straight event, blitzing this segment by taking his yoke the full length in 5.70 seconds. Novikov (8.42 seconds) and Paul Smith (11.09 seconds) tailed behind Hooper. 

1. Mitchell Hooper — 5.70 seconds
2. Oleksii Novikov — 8.42 seconds
3. Paul Smith — 11.09 seconds
4. Konstantine Janashia — 12.50 seconds
5. Žydrūnas Savickas — 14.01 second
6. Rauno Heinla — 14.82 seconds
7. Ryan Bennett — 18.84 seconds
8. Pa O’Dwyer — 21.84 seconds
9. Ben Williams — 22.29 seconds
10. Gavin Bilton — 25.26 seconds
11. Zake Muluzi — 32.07 seconds
12. Louis Jack — 34.58 seconds
13. Ervin Toots — 46.91 seconds
14. Kim Ujarak — 3.85 meters

[Related: How to Do the Bent-Over Barbell Row for a Bigger, Stronger Back]

Dumbbell Press

This competition’s dumbbell press was for reps. The eventual victor would be the athlete who could lock out the most reps with a 100-kilogram (220-pound) dumbbell. The event seemed to play right into Novikov’s hands, who finished an impressive eight reps for the win. Though, Hooper and Smith (seven each) nipped on Novikov’s heels with quality performances. 

1. Oleksii Novikov — Eight reps
2. Mitchell Hooper — Seven reps 
3. Paul Smith — Seven reps 
4. Pa O’Dwyer — Six reps
5. Ben Williams — Five reps
6. Gavin Bilton — Four reps
7. Rauno Heinla — Three reps
8. Ryan Bennett — Three reps
9. Kim Ujarak — Two reps
10. Ervin Toots — Two reps
11. Louis Jack — Two reps
12. Konstantine Janashia — Zero reps
13. Žydrūnas Savickas — Zero reps
14. Zake Muluzi — Zero reps

Atlas Stones

Is it even a pro strongman contest if it doesn’t close with Atlas Stones? The five stones weighed from 120 to 200 kilograms (264.5 to 440 pounds). The winner is whoever can lift each stone to its podium the quickest. 

Louis Jack won the event when he lifted all five stones in 23.91 seconds. However, a second-place result for Hooper (five stones in 25.74 seconds) was enough to cement his overall victory as the 2022 ASC UK. 

1. Louis Jack — 23.91 seconds
2. Mitchell Hooper — 25.74 seconds
3. Konstantine Janashia — 29.71 seconds
4. Kim Ujurak — 31.38 seconds
5. Oleksii Novikov — 31.98 seconds
6. Rauno Heinla — Four in 19.21 seconds
7. Pa O’Dwyer — Four in 19.85 seconds
8. Ervin Toots — Four in 21.02 seconds
9. Žydrūnas Savickas — Four in 21.34 seconds
10. Paul Smith — Four in 22.4 seconds
11. Ryan Bennett — Four in 32.09 seconds
12. Gavin Bilton — Four in 34.09 seconds
13. Ben Williams — Three in 14.15 seconds
14. Zake Muluzi – Three in 16.59 seconds

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

In a post on his Instagram, Hooper wrote that winning his first professional title “will take a minute to sink in.” However, as a young and ascending star, Hooper won’t have too much time to reflect on this victory.

Hooper and many of the competitors from this contest will square off in the upcoming 2022 Rogue Invitational on Oct. 28-30 at the Dell Diamond Stadium in Austin, TX.

Featured image: @mitchellhooper on Instagram

Hi friends! Happy Friday!

Before I head into the usual Friday Faves post, I wanted to send a huge hug and thank you to all of you for your wonderful messages, emails, texts, and comments about saying goodbye to sweet Caro. All of your lovely messages lifted us up during a hard week. I hope you know how much we appreciate you.

While I was heartbroken over everything, I feel a sense of peace this week that she’s pain-free and hanging out with Bella and my Tata Gene.

What do you have going on this weekend? It’s going to be a fun one over here. P has a birthday party, we’re headed to a fall festival, Liv’s friend is sleeping over, and we’re seeing Lion King. Whew! Packed as much fun as possible into the weekend. 🙂 I hope you have a great one ahead, too.

A bright spot in the week: seeing Michael Bublé for the second time! The last time I saw him in concert was 2019, and it was a DREAM to see him again on Tuesday night. Madre watched the kiddos and the Pilot and I headed up to Phoenix for dinner and the show. It was everything. He’s so incredibly talented, the musicians were incredible, and I LOVED his backup singers/dancers. They were up there killin’ it the entire time.

Naturally, I screamed my face off and croaked all day on Wednesday. It was worth it and 10/10 will do it again.

We had amazing seats! Also, there was a woman in the audience who has been to 52 of his shows! GOALS.

It’s time for the weekly Friday Faves party! This is where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments section below.

Friday Faves

Read, watch, listen:

What has made you laugh lately? For me, it’s been these chipmunk videos. I could watch them for hours.

Aging isn’t about lost youth.

Fashion + beauty:

Beautycounter’s fall sale is heeeeere and ends on Sunday. Enjoy 15-25% off sitewide (exclusions apply).

Some of my top picks:

Color intense lipstick. Brunch is my go-to for the perfect pinky-nude.

The best body polish. I use this before applying sunless tanner (and use this one or this one).

The overnight resurfacing peel. If you haven’t tried it yet, now is the time!

The All Bright C serum. It makes a huge difference in my skin tone, and can help to protect from further damage.

Our new reflect effect mask! Its bouncy gel formula features a hardworking blend of chemical and physical exfoliants: AHA glycolic acid and bamboo particles for added exfoliation, plus hydration boosting saccharide isomerate to soothe skin.

If you’re going to spend at least $50, I recommend joining Band of Beauty. It’s $29 for the year and you get a free gift for joining (the charcoal mask and overnight peel), free shipping on orders over $100 and 10% back in product credit that you can use right away.

This cute dress! It’s a little summery but so is our weather (100+ this week), so I’m rolling with it.

So many of ya’ll ordered this shirtdress!! I hope you love it as much as I do. I’m thinking about getting it in black, too.

I’ve been looking for a lower heeled sandal to wear with jeans and dresses, so I picked these ones. They should be here today – I’ll report back.

Fitness + good eats:

If you’ve been feeling blah about your routine, confused about how often to train which muscle group, and like you need some community support as we head into October, join us for Fit Team! You’ll get instant access to our September workouts and all of the bonuses (recipes, playlists, live call recordings) and the new October workouts + our Healthy Girl Fall challenge will arrive in your inbox next Wednesday!

You’re getting all of your fitness programming done for you (you just have to put in the work!) and have access to a Women’s Fitness Specialist, certified Personal Trainer, and Integrative Health Practitioner (meeee) at your fingertips, crafting your programming and here to support you along the way.

Sign up here!

Best way to train for a 10k.

Pumpkin spice banana muffins.

Hope you have an amazing weekend and I’ll see ya soon.

xo

Gina

In the late fall of 2022, Mamdouh “Big Ramy” Elssbiay will try for a rare accomplishment during the 2022 Mr. Olympia on Dec. 16-18, 2022, in Las Vegas, NV. Should the two-time reigning Mr. Olympia champion capture this year’s title, he will complete a historic three-peat. The superstar’s latest update on his training, mass, and physique might say he’s ready for the unique milestone. 

On Sept. 22, 2022, Elssbiay shared an Instagram post where he weighs is 337.7 pounds. According to his post’s caption, they are the “last pictures” before he starts his “contest diet” for the 2022 Mr. Olympia. 

[Related: Workout Splits Explained — How They Work and Why You Need Them]

Since 2016, Elssbiay has centered his focus on the Mr. Olympia. According to NPC News Online, he’s competed mainly in the Olympia — occasionally guest-posing appearing at the 2020 Arnold Sports Festival, where he placed third.

Should Elssbiay, who won the Olympia in 2020 and 2021, win his third straight Mr. Olympia title, he will enter exclusive club in the sport of bodybuilding. The only competitors to ever win the Mr. Olympia on at least three consecutive occasions are Arnold Schwarzenegger (1970-1973), Frank Zane (1977-1979), Lee Haney (1984-1991), Dorian Yates (1992-1997), Ronnie Coleman (1998-2005), and Phil Heath (2011-2017).

Elssbiay’s final physique update for the 2022 competitive season is only a small change weight-wise from when he weighed in at 336 pounds in early August 2022. That weight update drew reactions from around the bodybuilding world. One of the more memorable impressions was from fifth-place finisher in 2021 Nick Walker, who will attempt to challenge Elssbiay’s title in December. 

In an August 13, 2022, appearance on the Fouad Abiad Media YouTube channel, Walker noted that “if he [Elssbiay] comes in shredded, he’s probably going to win again.” At the same time, Walker maintained that he thinks it could be a “good battle” between himself and Elssbiay. 

[Related: The Best Sled Workouts for Muscle, Strength, Fat Loss, and Recovery]

Walker isn’t the only one Elssbiay will have to topple to make Olympia history. 

A who’s who group of elite competitors in the Men’s Open division features former winner Brandon Curry (2019), perennial contender Hadi Choopan, and ascending star Hunter Labrada. Reigning 212 champion Derek Lunsford will also join the Men’s Open division, potentially further adding to an already stacked field of top-notch athletes. (Note: Elssbiay, Curry, Choopan, Labrada, and Walker comprised the respective top-five at the 2021 edition of the Olympia.)

It won’t be an easy task for Elssbiay to take his ripped physique and enter a special pantheon of all-time greats with a third consecutive Olympia win. Though, those who make history rarely do so without overcoming challenging obstacles. 

Featured image: @big_ramy on Instagram

The 2022 Arnold Sports Festival UK (ASFUK) will take place on Sept. 23-25, 2022, in Birmingham, England. The Festival’s namesake, strength sports and Hollywood icon Arnold Schwarzenegger, will not be in attendance. The 2022 Arnold Classic UK and the 2022 Arnold Strongman Classic UK contests are a part of the overall Festival. 

In a formal statement released on Sept. 22, 2022, Executive Director of the Arnold Sports Festival, Brian Flowers, noted that Schwarzenegger wouldn’t be in attendance at this year’s edition because of financial issues behind the scenes. 

“While Gov. Schwarzenegger very much wished to attend, we were informed that financial obligations to a variety of people had not been met and requested assurances that the financial commitments to all competitors be satisfied by having monies put it in escrow for them,” Flowers wrote. “As a result of the Promoter’s failure to do so and the fact we were never able to reach an agreement with the Promoter regarding details of the appearance, Gov. Schwarzenegger will not appear in-person.”

The ASFUK Instagram page released its own statement. It clarified that fans who have special event tickets to the Festival would be contacted at an undisclosed time:

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With the hiccup between Schwarzenegger’s non-attendance and promoters, the other significant change to the ASFUK is that the Festival will have a new name, “Experience With Sports Festival UK,” moving forward. Whether this change would take place immediately for the 2022 edition or go into effect in 2023 was not disclosed. 

“We are looking forward to growing the Experience With Sports Festival UK, and we are eager to bring you on this journey with us,” the ASFUK Instagram page wrote. 

2022 will mark the second straight occasion that Schwarzenegger does not attend the Festival. He missed the inaugural edition after concerns with COVID-19. 

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The 2022 ASFUK features various tentpole contests involving sports like powerlifting, CrossFit, and bodybuilding. The status of the latter segment — the 2022 Arnold Classic UK — was addressed by the International Federation of Bodybuilding and Fitness (IFBB) Pro League in a statement released on Sept. 22, 2022.

The organization, led by President Jim Manion, guaranteed that “all IFBB Pro League athletes who place at the 2022 ASF will be paid.” The 2022 Arnold Classic UK features nine divisions from the Men’s Open and 212 to Women’s Physique and Bikini. 

At the time of this writing, the 2022 ASFUK is proceeding as planned. In the event of any new developments or updates, Breaking Muscle will adjust this information accordingly. 

Featured image: @arnoldsportsuk on Instagram

Derek Lunsford is the reigning 212 Olympia champion but won’t be defending that title at the 2022 Mr. Olympia after recently getting a special invitation to the Men’s Open division. The International Federation of Bodybuilding and Fitness (IFFB) Pro League member and his coach Hany Rambod recently had a candid conversation about what went into the division transition. Plus, they quickly diagrammed how the athlete will approach his upcoming training for the contest.

On Sept. 19, 2022, a video of their discussion was posted to Rambod’s YouTube channel. 

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According to Lunsford and Rambod, the pair initially thought of shifting the bodybuilder to the Men’s Open division in May 2022. After the athlete had guest-posed — and held his own — at the 2022 Pittsburgh Pro alongside names like two-time reigning Mr. Olympia Mamdouh “Big Ramy” Elssbiay, Nick Walker, Brandon Curry, and Hunter Labrada, Lunsford and Rambod began to consider the possibility. 

Notably, Rambod had concerns that Lunsford wouldn’t be able to make weight for the 212 category again. When Chief Olympia Officer Dan Solomon suggested that Lunsford was “nowhere near 212 pounds” in a July episode of Olympia TV on YouTube, the writing might have been on the wall for Lunsford’s eventual special invitation.  

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To explain his rationale behind moving to the Men’s Open, Lunsford maintains that he had a desire to keep building mass.

“I could just feel my body wanting to grow,” said Lunsford. “After earning the 212 Mr. Olympia title last year (2021), I took a break for a little bit, but I just wanted to keep getting better every single day. For me, it was like we achieved something, and now I want to see how much better I can be. So, I just didn’t want to stop.”

In the aftermath of his 212 Olympia victory, Lunsford noted that he kept training hard and gaining weight no matter what he did to mitigate the growth.

“After the Olympia, I kept training, eating clean, doing cardio, and feeling good, but I started to gain weight,” Lunsford said. “I tried to keep my weight under 240 pounds, and if we could max out at 240, we’d be good.”

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Lunsford and Rambod know they’ll face tough sledding in a competitive division with Elssbiay, Walker, Labrada, and Curry. To prepare for the slate of elite peers, Rambod clarified the bodybuilder’s next steps, which will focus a lot on preparing his upper body. 

“For him [Lunsford], it’s going to be about his back, his chest, his shoulders, his arms, and continuing to grow his outer sweep,” Rambod said. “His legs are going to look stronger now.”

As for why Lunsford ultimately wanted to move up to the Men’s Open, weight fluctuation wasn’t the only reason per Rambod. The answer is simple — Lunsford wants to be in the company of all-time greats.

“Derek [Lunsford] wanted to win the Sandow Trophy [in the Open division] and be like Arnold Schwarzenegger, Lee Haney, Jay Cutler, Phil Heath — all of them,” Rambod said. “It’s about what your end goal is and what your dream of winning is.”

If Lunsford were to win the Mr. Olympia, he’d be the first man to win two Sandows in two Olympia divisions. The 2022 Mr. Olympia is set to occur in Las Vegas, NV, from December 16-18, 2022. 

Featured image: @dereklunsford on Instagram

On Sept. 19, 2022, Larry “Wheels” Williams shared an Instagram video where he successfully locked out 15 reps of a 224.5-kilogram (495-pound) back squat raw with wraps. The athlete wore a lifting belt and knee wraps and used a safety squat bar — which can limit shoulder rotation and eases potential stress on them.

Wheels says he used the safety squat bar because of shoulder inflammation from some arm wrestling and traditional back squats with a straight barbell. Wheels set out for an AMRAP (As Many Reps As Possible) squat set but apparently “left a few reps in the tank” as an added precaution because he hadn’t squatted in a while. 

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Wheels’ leg endurance and power feat is related to his preparation for a “mock” powerlifting meet while on Testosterone Replacement Therapy (TRT). While he hasn’t disclosed a concrete date for the mock, Wheels plans to test out his strength on the powerlifting staples of the squat, bench press, and deadlift. 

Wheels’ Switch to TRT

In a late August 2022 video on his YouTube channel, Wheels revealed that he would stop using steroids “indefinitely.” He maintained that he had been on some degree of performance-enhancing drugs for the last decade and wanted to see what he could accomplish without their assistance. As a substitute, because the athlete’s body no longer produces testosterone naturally, he started using TRT.

With a goal of using 175 milligrams of TRT per week, Wheels would continue pushing forward with his general fitness. If a future blood work appointment with a doctor makes clear that Wheels needs less TRT, he will then decrease the size of his doses accordingly. 

Some early results from Wheels’ transition to TRT include the athlete showing off a noticeably leaner physique in September 2022 after apparently using the therapy for about a month. A week later, the athlete would simultaneously test his raw bench press and squat strength. He would cap his bench press routine by finishing a five-rep set of 224 kilograms (494 pounds). In the first instance that Wheels had squatted since injuring his back and withdrawing from the 2022 Middle East’s Strongest Man, his last set was 269.9 kilograms (595.1 pounds) for another five reps. 

For context, according to Wheels’ social media, the most he’s ever bench-pressed raw was a successful 307-kilogram (675-pound) rep from May 2022. Meanwhile, Wheels once squatted 430.9 kilograms (950 pounds) during a September 2021 training session. 

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Editor’s Note: Breaking Muscle is not making a moral or ethical statement about the athlete’s actions. This article reports on what the athlete notes about themselves. Breaking Muscle is not a certified medical resource and does not endorse the use of performance-enhancing drugs.

In late July 2022, after revealing his back injury, Wheels noted that his long-term training goal was still to attain a 456.3-kilograms (1,000-pound) deadlift eventually. This might have been around when he started using TRT. At the time of this writing, without steroids in the picture, the athlete has not clarified whether he would still push for that hallowed mark in the immediate future.

For now, it seems Wheels wants to focus on what his body is capable of on its own. 

Featured image: @larrywheels on Instagram

On Sept. 20, 2022, six-time Individual CrossFit Games Champion Tia-Clair Toomey shared a video of her first Team training session with Brooke Wells on her YouTube channel. The pair will compete together in the Teams division at the upcoming 2022 Down Under Championship on Nov. 18-20, 2022, in Wollongong, Australia. Ellie Turner is the duo’s third teammate. 

It’s an in-depth look at the first steps for Toomey and Wells before the Australian contest. 

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Toomey and Wells’ training session followed a pyramid rep scheme — where the first set has the lowest number of reps and highest weight, and the reps increase while the weight decreases as the routine moves forward. 

Here’s a rundown of their complete workout, which took place over three rounds:

• 9 bar muscle-ups
• 18 calories on the ski erg
• 36 GHD sit-ups
• 18 calories on the ski erg
• 9 bar muscle-ups
• Rest one-for-one — meaning an equal work-to-rest ratio

Notably, when Wells diagrammed the workout on a whiteboard, Toomey admitted to not having performed any muscle-ups since her historic performance at the 2022 CrossFit Games. While not explicitly stated, the pair also worked through some walking barbell lunges and closed their routine on a stationary Assault bike. The purpose of the cardio is to help Toomey acclimate to her target heart rate as she tries to get back into top-notch shape following some time off after the Games. 

Post-workout, Toomey noted she felt a degree of fatigue. That might have been related to both her time off and recovery from a back injury.

According to a recent September video testimonial, Toomey’s appearance at the 2022 Down Under Championship will be her first in a Team competition in over five years. Most of Toomey’s recent focus has been on winning the Individual CrossFit Games for a record six consecutive times, surpassing five-time Fittest Man On Earth® Mat Fraser. For the 25-year-old Wells, who finished in fifth place at the 2022 CrossFit Games, it will be her first Team appearance since a fifth-place Regional result with Team 540 Beefy in 2014. 

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Toomey is the defending Rogue Invitational Champion, and the 2022 edition of that competition is scheduled for Oct. 28-30, 2022, in Austin, TX. However, at the time of this writing, the athlete has not confirmed she would defend her title in Texas. 

Whatever the near future holds in store for Toomey as a Team competitor, her past Individual precedent says she and her teammates could put on a show in Australia. 

Featured image: Tia-Clair Toomey & Shane Orr on YouTube

The 2022 Arnold Strongman Classic (ASC) UK will take place on Sept. 24, 2022, in Marston Green, England. It is a segment of the overall Arnold Sports Festival UK, which takes place over the course of the entire weekend. 

The one-day contest will see 14 different top-notch strongmen tackle respective events such as the Super Yoke and the traditional closing Atlas stones. Here’s the confirmed roster of competitors for the 2022 ASC:

2022 Arnold Strongman Classic UK Roster

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Notably, the defending champion of the Arnold Strongman Classic UK, Evan Singleton, will not return to defend his title this year. Singleton toppled Oleksii Novikov (second place) and Trey Mitchell (third place) to win the inaugural edition in 2021. 

Here’s an overview of the competitive events in Marston Green.

Super Yoke

Each competitor will have to move a 500-kilogram (1,102.3-pound) yoke during this event as fast as they can. Athletes like Novikov and Hooper might be the favorites for this portion due to their unique combination of agility and strength. In particular, Hooper seemed to thrive with speed events during a 2022 World’s Strongest Man (WSM) early-round blitz. 

Deadlift

The 2022 ASC’s Deadlift event is for reps. Athletes will attempt to successfully lock out a 370-kilogram (815.7-pound) deadlift as many times as they can. While it’s different from a traditional deadlift with a barbell, Novikov could again be one of the favorites after pulling 15 reps of a Car Deadlift during the 2022 WSM. 

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Bag Over Bar

The Bar Over Bar event will also be predicated on speed. The athletes that can move their respective implements the fastest will be in a far more favorable position. 

Dumbbell Press

During the Dumbbell Press, the competitors will attempt to complete a 100-kilogram (220.5-pound) dumbbell press. With a dumbbell press of 153.2 kilograms (337.8 pounds) from an October 2021 training session, Novikov is once more in a quality spot. That mark would have surpassed Mateusz Kieliszkowski’s official record by 3.2 kilograms (7.1 pounds) if it occurred during a sanctioned competition. 

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Arnold Stone Carry

As one of the closing events of the 2022 ASC, the Arnold Stone Carry might be about the heavier athletes utilizing their power and who will still have energy after a grueling contest. Some of those competitors like Žydrūnas Savickas, for example, could elect to concede a degree of points on agility-related events so they can perform better during the carry.  

Atlas Stones

A strongman tradition continues to push ahead. The Atlas Stones, once more, close a strongman competition. Every athlete’s Atlas Stone run will be determined by their cumulative score from the previous five events. Those scores will have more weight and might determine who wins the final segment. With their agile builds, Hooper and Novikov could be the favorites here, but that will only be clear once most of the dust settles on the 2022 ASC.

Featured image: @mitchellhooper on Instagram

Most people will probably celebrate their birthday with a big, festive cake. They might even get some candles, presents, and confetti. And maybe Norwegian athlete Magne did all that for his 80th birthday, but he also deadlifted 150 kilograms (30.7 pounds).

On Sept. 19, 2022, an Instagram post from SATS Norge in Oslo, Norway, featured Magne — whose last name and body weight wasn’t publicized — completing the pull. Per the caption of the post, it’s a new personal record (PR) for the athlete. Magne managed the eye-opening feat by using an overhand grip and a conventional stance while wearing a lifting belt. 

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After completing a successful lockout, Magne walked his loaded barbell back into his rack instead of dropping the weight. He notably took several steps while fully locked out before finally releasing his pull. Magne’s accomplishment seemed to be met with universal praise by onlookers who uproariously congratulated him for reaching the impressive milestone as he started another decade on Earth. 

According to the translated caption of the post, this deadlift benchmark was a long-standing ambition of the athlete’s. Magne and his physical therapist had previously wanted to time out this massive pull so that he would notch it when he turned 80. That’s because, the considerable strength aside, this deadlift had additional sentimental meaning to it for the athlete. 

His wife is physically handicapped. Magne is training to be strong enough to help her so that she can continue to live at home.

Magne is an official member of SATS Norge, a Norwegian gym that emphasizes full-body workouts. According to the organization’s website, the gym offers different extensive programs ranging from indoor running and cycling to strength training and demanding HIIT routines. Members can work out on their own, with a certified personal trainer, or even sign up for collaborative group sessions in the confines of the gym’s complex. 

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At the time of this writing, it is unclear how long Magne has been training with SATS Norge. Judging by these noteworthy results, it seems apparent he’s getting precisely what he wants out of his commitment. If this is the high standard the newly-minted 80-year-old establishes with his deadlift, it might only be a matter of time before he reaches even greater heights. 

Featured image: @satsnorge on Instagram