On the Rack Today

01 / The Lead Lift

Three hard sets - not three casual sets

Dorian Yates' 1993 training log does not read like an arm-day buffet. After chest, he recorded one warm-up and three working biceps sets: incline dumbbell curls, standing barbell curls with a drop set, and single-arm cable curls. Then he left the menu alone.

The useful part is not Yates' load; it is the structure: a curl in a lengthened position, a heavier bilateral curl, and a cable finish - with every working set given a job.

Our read: borrow the economy, not the forced reps. Most lifters do not have Yates' recovery or spotters, and copying a champion's load can turn an old journal into new elbow pain.

Try two incline-curl sets for 8-12 reps, two standing-curl sets for 6-10, and one cable-curl set for 12-15. Keep one or two good reps in reserve. Reach the top of each range without swinging, then add the smallest load.

02 / Fuel Check

Test the window; do not worship it

What: Test a 12-hour eating window for seven days - for example, 8 AM to 8 PM. Fasting is a schedule, not a separate fat-loss engine.

Why: A randomized 16:8 trial without calorie or protein targets did not beat consistent meal timing for weight loss. Total intake, protein, training, and sleep still do the work.

Try: Fit two meals and one protein-rich snack inside the window. Track protein, water, performance, hunger, and sleep. Move training closer to a meal if strength drops.

Limitation: Tighter windows can work against hardgainers, high-volume blocks, and people struggling to eat enough. A history of disordered eating calls for individualized guidance.

03 / Coach's Card

The recoverable FST-7-inspired back card

Goal: Back width and a short pump finisher  //  Level: Intermediate

Time: 35 to 40 minutes  //  Equipment: Pulldown, cable station, chest-supported row or machine

Rest 90 seconds on the main work. Keep the finisher light enough that range and torso position survive all four sets. FST-7 uses seven short-rest sets, but Rambod warns that most people cannot recover from that intensity everywhere.

Regress: Skip the finisher and perform two ordinary cable-row sets.

Progress: Add reps first; add a fifth finisher set only when recovery stays normal.

Safety: Use controlled momentum, a pain-free range, and no forced reps. Stop when grip or torso position starts rewriting the exercise.

See Hany Rambod's review of Jay Cutler's FST-7 back workout

04 / The Strength Bulletin

Texas has one trophy and several urgent resumes

What is happening: The Texas Pro runs August 14-15 in Irving. Iain Valliere and Seth Feroce both picked Regan Grimes to win the Men's Open division, with John Jewett and Patrick Moore in their top three in different orders.

Why it matters: The Olympia qualification deadline is August 30. This is not an official forecast; it is a useful map of the expected front group before the judges make the only ranking that counts.

Watch next: Conditioning and comparison rounds can rearrange a prediction list quickly. Check FitnessVolt's live reporting for the final result rather than treating pre-show picks as a scorecard.

05 / One More Rep

06 / Locker Room Check

What usually knocks your training week off course first?

One answer click will submit immediately. We will use percentages—not raw counts—to shape a later Build the Week issue.

From FitnessVolt. Athlete claims are attributed to their original posts or videos. Training and nutrition adaptations include explicit limitations.

THE VOLT is FitnessVolt's spotter for smarter training: useful plans, clear cues, and no wasted reps.

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