Dorian changed back day. Arnold took protein off the clock.

A 30-minute pull plan, the fuel rule for longer sessions, and Brian Shaw brings Strongest Man on Earth back.

FitnessVolt Newsletter

On the Rack Today

Dorian Yates' three cues for making a back exercise hit the back.

Arnold's verdict on protein during ordinary and longer training sessions.

Brian Shaw brings Strongest Man on Earth back, plus three deeper reads.

Dorian Yates coaches Ali Bilal through a back workout

01 / The Lead Lift

Dorian gave Ali Bilal a back day with directions

Ali Bilal called his back the weak point. Dorian Yates answered by giving each movement a job. Bilal kept his triceps relaxed during machine pullovers, stayed upright on pulldowns, and moved the dumbbell from shoulder to hip on one-arm rows.

Those cues give you a useful test for any back session:

Name the target

Decide whether the set is for lats, upper back, or rear delts.

Choose a path

Pull toward the position that keeps tension on that target.

Rest for the target

Start again when breathing will not fail before the back does.

Yates used failure and forced repetitions because Bilal is an Olympia athlete under direct coaching. You do not need that risk to use the lesson. Stop when the path changes, keep one or two clean reps in reserve, and add load after you can repeat the same target and motion.

Read Dorian's complete session with Ali Bilal

Arnold Schwarzenegger discusses protein during training

02 / Fuel Check

Your shaker does not need a seat on the bench

What: For an ordinary lifting session under an hour, water and a normal pre-workout meal usually cover the job. Daily protein matters more than sipping protein between sets.

Why: A 2020 review pooled 30 randomized trials in cyclists and runners. Carbohydrate plus protein lost its advantage when both drinks contained the same calories.

Try: Eat protein within a few hours of training, bring water, and place your next serving wherever it fits your day. For endurance work beyond roughly 60-90 minutes, prioritize carbohydrate, often 30-60 grams per hour.

Limitation: The review studied endurance performance, not bodybuilding sets. Very long sessions, multiple daily workouts, and competitions require individual fueling plans.

Read Arnold's complete mid-workout protein breakdown

Dorian Yates and Ali Bilal prepare for a focused back workout

03 / Coach's Card

The 30-minute back session that keeps its address

Goal: Lats, upper back, and rear delts // Level: Intermediate

Time: 25-30 minutes // Equipment: Cable station or machines, one dumbbell

Thirty-minute back workout
Movement	Work
Machine or cable pullover	2 x 12-15
Lat pulldown	3 x 8-10
One-arm row, shoulder to hip	3 x 8 / side
Low cable row	2 x 10-12
Rear-delt fly	2 x 12-15

Rest 60-90 seconds after isolation work and up to two minutes after rows or pulldowns. Keep one or two clean reps available. Add one rep per set before adding weight.

Keep straight: Reduce the load if your torso position changes. Use a chest-supported row as the regression, and skip movements that produce sharp pain or numbness.

Brian Shaw announces the 2027 return of Strongest Man on Earth

04 / The Strength Bulletin

Brian Shaw put Strongest Man on Earth back on the calendar

What happened: Brian Shaw confirmed that Strongest Man on Earth will return August 27-29, 2027 in Loveland, Colorado. The official event site now carries the dates.

Why it matters: Shaw paused the event after rapid growth placed too much pressure on his family and team. He says a new, unnamed partner will let him focus on the contest while the Shaw Classic Expo grows around it.

Watch next: The partner, athlete field, events, prize purse, and broadcast plan remain unannounced. The date is official; the lineup is not.

Read Brian Shaw's full announcement

05 / One More Rep

Mike Sommerfeld trains back four weeks before the 2026 Mr. Olympia

Mike built the rear pose: Sommerfeld's high-volume session shows contest-prep intent, not a set-for-set prescription. See the complete workout.

BalanceFrom 16/20/24-inch foam plyo box in a garage gym

A friendlier edge, with a hard limit: The foam box starts low, but its 220-pound rating includes body weight and external load. Read the exact-model review.

NAKED Whey five-pound tub beside a shaker, oats, banana, and gym towel

The one-ingredient whey: It supplies 25 grams per serving, but whey concentrate may bother lactose-sensitive users and the captured price is about $1.84 per serving. See who should buy it.

06 / Tuesday Assignment

Give one back exercise a destination

Choose one pulldown or row today. Write the target muscle and the finish position before the first set. Film one working set from the side. If the handle, elbow, or torso takes a different route as fatigue rises, lower the weight on the next set. Your log gets one note: where did the rep change direction?

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

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