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If you've been trying to turn your chest into a fortress and haven’t seen results, this trainer-backed pectoral split could be the missing piece. It breaks down two targeted workouts that prioritize upper and lower pectoral growth, ensuring each part of the chest gets the attention it deserves. The split focuses on muscle activation and technique to maximize hypertrophy. Think of it as a masterclass in chest training. [See the full breakdown here.] |
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Chris Bumstead is going big — literally — as he preps for his first Men’s Open competition in Prague (Nov. 16-17). In a candid chat, Bumstead reveals he’s focused on size gains but keeps his expectations grounded, admitting he doesn’t anticipate a win. This honest approach is refreshing from the 6X Classic Physique Olympia champ. Whether he’s victorious or not, fans are sure to tune in for this must-watch battle. [Get the full scoop here.] |
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If you’re looking for a no-nonsense fat-busting exercise, look no further than the humble burpee. Burpees are the ultimate full-body workout, combining cardio, strength, and endurance to torch calories. It’s not glamorous, and it’s definitely not easy, but the burpee’s efficiency at fat loss makes it a staple in any effective workout plan. If fat loss is your goal, it’s time to get comfortable with this brutal yet effective move. [Learn more about burpees here.] |
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Mike O’Hearn has big hopes for Chris Bumstead’s Men’s Open debut, sharing that he’d love to see Bumstead bring home a win. O’Hearn talks about Bumstead’s potential to stand out in a stacked field, predicting that his size and symmetry will make waves. It’s a bold endorsement from a bodybuilding legend, adding fuel to the hype surrounding Bumstead’s first Open competition. With support like this, Bumstead’s fans have even more reason to get excited. [Check out the full interview here.] |
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Turns out, Arnold Schwarzenegger has a simple yet effective trick to supercharge his protein intake without the extra calories. By adjusting the timing and ingredients of his protein shakes, he’s able to maximize muscle growth while keeping his diet lean. This protein hack has the potential to redefine how we approach muscle-building nutrition, especially for those looking to stay shredded. It’s a classic Arnold move — effective, efficient, and results-driven. [Learn Arnold’s secret here.] |
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Nick Walker is planning his bodybuilding comeback, acknowledges Bumstead’s potential to shake up the competition, and thinks a win in Prague wouldn’t be surprising. This cautious respect for Bumstead shows just how competitive the Men’s Open field has become, with every top contender watching their back. Walker’s insights add another layer to the Prague showdown hype. [Read more here.] |
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Dorian Yates is back with another golden tip: knowing when to choose machines over free weights. According to the six-time Mr. Olympia, understanding this balance can help lifters target specific muscles while avoiding unnecessary joint strain. Machines offer stability, making them perfect for isolating muscle groups, while free weights challenge balance and build functional strength. Yates’ advice brings a fresh perspective to training efficiency and safety. [Dive into Yates’ guide here.] |
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In today’s fast-paced world, mental resilience is becoming as crucial as physical endurance, and this article provides a blueprint for developing it. From meditation to mindset shifts, the guide outlines practical techniques for reducing stress and enhancing emotional strength. With mental toughness, handling everyday stressors becomes more manageable, leading to improved performance in and out of the gym. Strength starts in the mind, and this guide is your toolkit. [Read the full guide here.] |
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Von Moger is switching gears, aiming to drop 10 pounds while maintaining muscle definition. In a recent session at Gold’s Gym, he shares a high-volume, minimal-rest workout that targets the upper body while burning calories. This “lean-out” plan is designed for muscle endurance and fat loss, appealing to those looking to get fit without bulking up. Von Moger’s pivot serves as a refreshing take on his competitive bodybuilding ambitions. [See his workout here.] |
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Dr. Mike Israetel weighs in on Arnold’s iconic Pumping Iron workout, suggesting that some parts may not be the best approach for every body type. The critique encourages lifters to adapt workouts to fit their genetics, highlighting exercises that maximize individual strengths. It’s a nuanced take on a classic routine, aiming to help lifters train smarter, not just harder. [Get the full critique here.] |
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When it comes to fueling for gains, John Jewett believes in a balanced pre-workout meal that sustains energy and supports muscle growth. His off-season approach focuses on nutrient-dense foods that keep hunger at bay and fuel intense workouts. Jewett’s practical advice is perfect for lifters aiming for both performance and dietary longevity. [Learn more about his meal plan here.] |
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Panagiotis Tarinidis just smashed an unofficial IPF World Record, lifting a massive 713 kilograms in the 66KG weight class. This record-breaking raw total demonstrates incredible strength, capturing the attention of the powerlifting world. Tarinidis’ achievement reflects dedication, technique, and strength that transcends weight classes, positioning him as a rising star in the sport. [See the record-breaking lift here.] |
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Your daily commute could double as your workout with the right approach. Walking or biking to work turns transit time into active minutes, promoting cardiovascular health, burning calories, and boosting mental wellness. This practical fitness hack is especially ideal for people with packed schedules. If you’re not ready for the gym grind, a commute workout is a great way to stay fit while on the go. [Learn more here.] |
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Curious about your one-rep max (1RM) on the bench press? Check out this convenient calculator. Knowing your 1RM is key for tailoring your workout to strength goals and tracking progress. This simple calculation can help lifters of all levels adjust their routines so they’re pushing themselves without overdoing it. [Calculate your 1RM here.] |
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Martin Fitzwater shares physique update 1.5 weeks out of 2024 EVLS Prague Pro📸💪 |
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Recovery Tip of the Day: Dry Needling |
If foam rolling feels like child’s play and massage guns aren’t cutting it, dry needling might be the answer to your recovery woes. This technique involves inserting thin needles into trigger points to relieve deep muscle tension, boost blood flow, and reduce inflammation. Unlike acupuncture, which follows energy lines, dry needling targets knots and tight areas that regular stretching just can’t reach. It may sound intense, but fans swear it brings next-level relief, making it a go-to for athletes with stubborn aches. Just be ready for a little pinch! |
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The Strength Bulletin |
Catch all the highlights from the 2024 Klash Series All South Championships. [See the results] Get the latest on winners from the 2024 Vietnam Pro. [Full recap here] Check out who came out on top at the 2024 Invictus Pro. [Full results] See how the action unfolded at the 2024 New Zealand Pro. [Event highlights] Dive into the competition at the 2024 Everest Muscle Games Poland Pro. [Get the scoop] Dmitrii Skosyrskii secures victory at Russia’s Strongest Man 2024. [Full details]
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