| | | | Intermittent fasting can be a powerful fat-loss tool—unless you're making this common mistake: overindulging on refined carbs during your eating window. According to fasting experts, crushing pizza, soda, or pasta after a fast floods the body with insulin, which slams the brakes on fat burning and leaves you hungrier than before. It’s not just about calories but the hormonal chaos that comes with poor food choices. Bates recommends swapping the post-fast junk with high-protein, high-fiber meals—think eggs, lean meats, and veggies—to stabilize insulin and control hunger. She also suggests easing into fasting with a 12:12 approach before graduating to longer fasts. It’s a reminder that what you eat after fasting matters just as much as the fast itself. [Perfect Your Post-Fast Plate] | | | | In a rare show of sportsmanship between long-time rivals, Eddie Hall publicly wished Hafthor Bjornsson luck ahead of his 505‑kg deadlift world record attempt. Hours later, Thor delivered: a smooth, controlled pull of 1,113.3 pounds, officially eclipsing the all-time mark in front of a live crowd. Hall, once critical of Thor’s 501‑kg lift in 2020, called the new record “legit” and admitted he was impressed. It marked a turning point in their icy relationship—respect, not rivalry, took center stage. With Thor now officially confirmed for the 2025 World Deadlift Championships, the showdown isn't over yet. [Witness the WR-setting Deadlift] | | | | Fat burners, BCAAs, and testosterone boosters may be staples in your stack—but exercise scientist Dr. Mike Israetel says they’re not worth the hype. In a no-nonsense breakdown, Israetel ranks the most overhyped supplements for muscle growth and fat loss, backed by research and real-world results. Most thermogenics offer minimal calorie burn, and BCAAs do little when you’re already getting enough protein. Worse, these products drain your wallet while giving you a false sense of progress. His advice: focus on proven basics like whey, creatine, and caffeine, and invest more in training, sleep, and diet. If your progress is stalling, it’s probably not due to a missing supplement—it’s the fundamentals that matter. [Ditch the Supplement Hype] | | | | In a throwback to bodybuilding’s golden grit era, Branch Warren and Lee Labrada linked up for a brutal arm workout and a chat about the state of the Men’s Open division. Between preacher curls and triceps pushdowns, the pair opened up about what’s changed—and what’s been lost—in today’s bodybuilding scene. Labrada pointed out the disappearing art of posing, while Warren lamented the lack of individuality in physiques. Both icons agreed: modern competitors are bigger, but not always better. The session doubled as a nostalgia trip and a reality check, with insights only seasoned veterans can deliver. [Get Schooled by the Legends] | | | | Whey protein shakes might be fast, but they’re often short-lived. Nutrition experts are turning to whole-food smoothies packed with fiber, healthy fats, and slow-digesting carbs to keep hunger in check and energy stable. Blends using ingredients like oats, spinach, chia seeds, and frozen berries don’t just taste good—they digest slowly, control appetite, and support recovery. Unlike refined powders, these smoothies provide real satiety and better blood sugar control. They’re perfect for those chasing body composition goals without constant snacking. Your blender just became your most underrated weapon. [Blend for Better Fullness] | | | | Agata Sitko, a world champion powerlifter and one of Poland’s brightest strength talents, has had her competition license suspended by the Poland Powerlifting Federation. While official details remain under wraps, the move has raised eyebrows across the strength sports world. Sitko’s recent dominance in international meets made her a rising star, with podium finishes at world championships and record-setting performances in the 76kg and 84kg classes. The suspension effectively sidelines her from upcoming competitions and could have wider implications depending on the nature of the infraction. Fans and athletes alike are waiting for clarity on what led to this unexpected decision. [Follow the Sitko Update] | | | | Want to build size without feeling bloated or soft? A veteran bodybuilder has revealed his clean bulking grocery list, and it's full of whole-food staples designed for maximum muscle with minimal fluff. It includes high-protein options like chicken thighs, lean beef, eggs, and cottage cheese, alongside carb sources such as jasmine rice, sweet potatoes, and rolled oats. Veggies and healthy fats—avocados, olive oil, nuts—round out the list to support digestion, hormones, and micronutrient needs. This isn’t about dirty bulking with pizzas and donuts. It’s disciplined eating made simple, efficient, and effective for long-term progress. [Fuel Your Clean Bulk] | | | | Jay Cutler isn’t chasing sandows anymore, but he’s still training like a champ—with smarter tweaks for his 50s. The four-time Mr. Olympia recently shared how his workouts now emphasize joint health, shorter recovery windows, and cleaner food choices. He also opened up about Ronnie Coleman’s ongoing health battles, using them as a cautionary tale about the toll extreme bodybuilding can take. Cutler now prioritizes mobility, blood work, and lifestyle balance without sacrificing muscle. For aging lifters who want to stay in the game without breaking down, his approach offers a blueprint worth studying. [Discover Age-Smart Muscle] | | | | The Mountain is officially back. After pulling a new 505‑kg world record, Hafthor Bjornsson has confirmed he’ll compete at the 2025 World Deadlift Championships. It’ll be his first time returning to that stage since his dramatic 501‑kg lift in 2020—and now with the record officially ratified, he’s got something bigger in mind. With the strongman scene heating up and challengers circling, Thor’s return could set the stage for another historic battle. It’s no longer just about the heaviest lift—it’s about legacy. [Deadlift History Awaits in 2025] | | | | If you’ve ever repped 225 for five and wondered what your true max is, this squat calculator is your shortcut to the answer. Using formulas like Epley and Brzycki, it estimates your one-rep max based on the reps and weight you input. Coaches use it for program design, and lifters use it to track strength progress without maxing out. It’s simple, accurate, and perfect for determining your training zones. Whether you’re peaking or just planning your next PR, knowing your 1RM is non-negotiable. [Unlock Your Squat Potential] | | Hadi Choopan drops a shredded physique update as he sets his sights on reclaiming the Olympia crown in 2025 📹💪 |  | fitnessvoltnetwork59K followers | |
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| | Recovery Tip of the Day: Practice Parasympathetic Reps | Your nervous system needs a cooldown just as much as your muscles do. “Parasympathetic reps” are slow, controlled breaths—think 3–5 seconds in, 6–8 seconds out—done right after training. It’s like active rest for your brain, flipping the switch from fight-or-flight to rest-and-digest. Bonus: it improves recovery, reduces cortisol, and helps you sleep like a powerlifter post-deadlift. Skip the scroll, hit the breathwork. | | The Strength Bulletin | |
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