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 THE VOLT // EXTRA REP Issue 014 • 12 Sep 2026 • 5-minute read |
On the Rack Today | 01 | The Olympia just dropped its $74.99 livestream paywall. | | 02 | A four-move back session borrowed from the reigning champ's prep. | | 03 | The Rock's portable recovery idea, scaled for people without a movie-star meal plan. |
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01 / The Lead Lift |
The Olympia stream is free. Yes, actually free.The biggest bodybuilding weekend just removed its velvet rope. Olympia President Dan Solomon says the 2026 livestream will be free worldwide after last year's standard package cost $74.99. That means fans can watch the September 24-27 contest without choosing between the pay-per-view and this month's tub of protein. The move is designed to put more eyes on the athletes and bring more people into the Olympia weekend, from the expo to the VIP events. There is one rep left: viewing instructions have not been released yet. Do not hand your email or card number to a random "free stream" page. We will update the FitnessVolt report when the official access details land. Also free: Thursday's kickoff party in Las Vegas. Bodybuilding rarely makes the cheapest option the best one. Enjoy the plot twist. |
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02 / Fuel Check |
Steal The Rock's container, not his portionsWhat: Dwayne Johnson packs protein powder, blueberries, cooked jasmine rice, ice, and stevia for a portable post-workout meal. Why: The useful lesson is not his 75 grams of protein or 125 grams of carbs. It is removing the decision after training by putting familiar protein and an easy-to-digest carb in one ready container. Try: Pack your normal meal-sized serving before the gym: yogurt and fruit, a shake and banana, or leftovers you already tolerate. Your recovery meal should fit your body and daily plan, not a 232-pound actor's film prep. See what The Rock actually packs |
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03 / Coach's Card |
Borrow the champ's back-day order, not his workloadGoal: Back hypertrophy // Level: Intermediate Time: About 40 minutes // Equipment: Cable station and supported row Four-move back workout adapted from Derek Lunsford's Olympia preparation| Move | Work |
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| Lat pulldown | 3 x 8-12 | | Single-arm pulldown | 2 x 10-12 / side | | Supported row | 3 x 8-12 | | Straight-arm pulldown | 2 x 12-15 | Rest 60-90 seconds. Keep one or two clean reps in reserve, add reps before load, and use two work sets per move if this much pulling is new. Stop if shoulder or elbow pain changes your motion. See Lunsford's complete eight-move session |
04 / The Strength Bulletin |
 Langelaar won Ohio by 8.5 points: The Canadian finished on 77.5, ahead of Austin Hamm's 69, after six events. See every event result. |  Nick Walker is training the muscle between his ears: The contender says prep sometimes requires stepping away before pushing again. Read his honest update. |
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05 / One More Rep |
Carry heavy. Stop before your grip decides for you.The farmer's walk is simple until a rushed turn, swinging load, or failing grip writes the final rep. Clear the lane, take short controlled steps, turn with small steps, and set the handles down under control before your hands open. Use the complete farmer's walk guide |
06 / Saturday Assignment Make one thing easier before MondayPack one recovery meal or save the four-move back session now. Motivation is welcome next week, but preparation already has the key to the gym. |
THE VOLT is FitnessVolt's spotter for smarter training: useful plans, clear cues, and no wasted reps. Written by the FitnessVolt editorial team, using reporting and training guides published by FitnessVolt. You are receiving this because you subscribed to FitnessVolt updates. View online • Manage preferences • Unsubscribe |
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