Wesley Vissers’ 3 Favorites Exercises For a Barrell Chest

• Pec Deck Flye
• Smith Machine Incline Bench Press
• Machine Chest Press

[Related: Wesley Vissers’ Top 3 Exercises to Build Golden Era Biceps]

These exercises help train and develop the whole chest.

Check it out below:

[Related: A Guide to the Best Pre-Workouts]

1. Pec Deck Flye

Vissers initially began his chest workouts with compound movements, such as barbell or dumbbell presses. However, as he grew stronger, he had to lift increasingly heavier weights, which led to secondary muscle recruitment and joint strain. 

The 31-year-old Vissers now favors beginning his chest workouts with pec deck flyes to isolate the inner chest and help develop coveted striations. This approach pre-exhausts the chest, eliminating the need to lift excessively heavy in subsequent compound exercises.

Vissers trains through his full range of motion (ROM), pausing in the fully stretched and contracted positions. He recommends performing three to four sets of 15 or more reps of pec deck flyes. 

2. Smith Machine Incline Bench Press

This exercise targets the upper chest, a lagging muscle group for many lifters. The Smith machine’s locking mechanism ensures safety while lifting heavy, which is beneficial when training solo.

You must train close to failure to stimulate muscle growth.

Vissers recommends touching the bar to the chest at the bottom of each rep for an optimal stretch. However, he advises against locking out the elbows at the top to minimize joint strain.

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The Dutch bodybuilder suggests a minimal incline on the bench press (one setting above flat) to load the upper chest while limiting anterior deltoid activation. This approach aligns with a study that found that inclines greater than 45 degrees significantly increase front delt activation and decrease pectoralis major recruitment. (1)

3. Machine Chest Press

Vissers places an ab mat at the base of the backrest, promoting a slight arch in the lower back to bias the lower and middle chest. He recommends a machine with a converging line of pull, where the handles move closer together during concentrics and farther apart during eccentrics for a deep chest stretch in the bottom position.

Vissers prescribes two to three sets of the incline bench press and the machine chest press, aiming for 10 to 12 reps. 

2024 Olympia

Vissers is next scheduled to compete at the 2024 Classic Physique Olympia (Oct. 10-13) in Las Vegas, NV, where he will face a formidable lineup that includes Ramon Queiroz and reigning five-time Olympia champion Chris Bumstead.

References

1. Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020;17(19):7339. Published 2020 Oct 8. doi:10.3390/ijerph17197339

Featured image: @wesleyvissers on Instagram

The post Wesley Vissers’ Top 3 Exercises To Build a Bigger Chest appeared first on BarBend.

The art of posing is paramount in competitive bodybuilding. Athletes can strategically showcase their physique and emphasize aesthetic strengths to influence a contest’s outcome.

Two-time Arnold Classic (AC) Classic Physique champion Terrence Ruffin, considered one of the best posers of this era, detailed the intricacies of posing on June 5, 2024. Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Quarter Turns

Athletes are lined up and compared in a series of quarter turns in a bodybuilding competition. Below are Ruffin’s key pointers for this round:

Front Relaxed

Stand with a shoulder-width stance with externally rotated ankles and hips pushed back.

I think about turning my ankles as if I had screws in my feet.

To complete the pose, Ruffin suggests raising the chest and lifting the arms until the elbows align with the nipples.

Side Relaxed

Bring the feet together staggered, with one foot slightly in front of the other. Then, press the thighs together to accentuate the definition and detail of the front leg’s hamstring.

In the side poses, maintain a parallel alignment of the shoulders and avoid excessive shrugging. Contract the obliques for a defined waistline and ensure the arms do not obscure the midsection.

Back Relaxed

Contract the hamstrings during the back-relaxed pose and push the hips back to reveal lower back detail. However, avoid overextending the hips, which can make flexing the glutes and hamstrings more challenging. 

If your glutes lack striations, push the hips further to accentuate the lower back’s ‘Christmas tree’ aesthetic. If you do have striated glutes, consider subtly tucking them under to showcase their detail.

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“Iain Valliere (Men’s Open) and Urs Kalecinski (Classic Physique) have been marked down by the judges for pushing their hips back. They thought having fuller legs and glutes was better than having striations,” revealed Ruffin. 

Five Mandatories

After quarter turns, competitors are recalled to the stage for the callout round, during which they are compared using five mandatory poses.

Front Double Biceps

Ruffin suggests pushing the hips back to reveal upper quad definition and separation similar to the front relaxed pose. After mastering the pose’s basics, athletes can experiment with different angles to enhance their presentation.

Side Chest

Twist the torso as far as possible to showcase a broad chest. To accentuate the chest further, athletes can arch the back and lift the chest upward. 

Back Double Biceps

For the rear double biceps pose, adopt a staggered stance, raising the rear heel off the floor and contracting the calf and hamstring for optimal definition. Bend the arms at 90 degrees and flare the lats while pushing the shoulders back and down.

Abdominals and Thighs 

For the abs and thighs pose, Ruffin recommends positioning one leg forward and slightly tilting the torso to the side while placing the hands behind the head. He emphasizes finding a pose that creates the illusion of a smaller waistline while maximizing the visibility of lines and separation in the legs.

Favorite Classic Pose 

Pick a classic pose that highlights your strengths. If an athlete has well-developed arms, Ruffin suggests transitioning between two poses — the side triceps and front biceps. 

Ruffin’s Posing Tips

Here are other posing tips by Ruffin:

Start From the Ground Up

Start a new pose by first setting your feet and legs in the correct position. Then, bring your upper body into the pose. 

Prepare to Hold Poses Longer

During posing practice, hold each pose longer than you would need to hold them on stage. This will help hit poses when tired or nervous on competition day. 

Practice Posing in Front of a Mirror

The majority of posing practice should ideally be in front of a mirror. This helps better assess how the muscles look in each pose, ensuring proper execution and identifying areas for improvement. 

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Practicing in front of a mirror becomes even more crucial as you lean down, allowing you to see which muscles pop during a pose. Taper the mirror practice time as you near a show, but don’t eliminate it entirely. 

Don’t Lean or Exaggerate Poses Toward Judges

Judges want a clear, straight-on view of a competitor’s physique, so avoid angling your body or stepping forward to out-angle competitors. 

Pose Daily & Practice Transitions

Aspiring competitors should make posing a daily practice to refine their technique and develop muscle memory. As you improve at posing, practice transitioning between poses smoothly for a more polished presentation.

Featured image: @ruff_diesel on Instagram

The post Terrence Ruffin Teaches the Mandatory Poses for Classic Physique appeared first on BarBend.

Hooper strategized a strength-focused push routine with a few caveats. Planet Fitness does not have standard plate-loaded barbells or dumbbells heavier than 75 pounds (weights may vary by location).

[I’m going to] show you how you can get strong at Planet Fitness.

The 28-year-old is fresh off a second-place finish at the 2024 World’s Strongest Man contest. Hooper’s Planet Fitness workout was part of his prep for the upcoming 2024 Strongest Man On Earth competition at the 2024 Shaw Classic set for Aug. 16-18, 2024, in Loveland, CO. Check out Hooper’s heavy training attempt at Planet Fitness in the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Seated Smith Machine Strict Press 

Hooper typically starts his push days with strict shoulder presses. However, with no free weight bars available, the Smith machine version offers him similar benefits; a straight bar and sufficient resistance.

I’m going to strict press and get the exact same stimulus aside from some stability.

While Hooper prefers free weights, research shows machines produce similar muscle and strength gains. (1)  Hooper’s programming called for three sets of two, four, and six reps, working up to 125 kilograms (275 pounds). 

Machine Chest Press

Sitting on the pin-loaded chest press machine, Hooper questioned whether it’d offer him enough resistance. A 240-pound weight stack is hardly enough for one of the world’s strongest humans. 

“There are many ways to make things more difficult,” Hooper, a kinesiologist, explains: He utilized slower reps and time under tension to compensate for the inadequate resistance. This reduces momentum, which forces the target muscles to work harder.

“You should get a really potent response for muscle-building,” says Hooper. A 2012 study found that slow reps with lighter weight loads resulted in high levels of protein synthesis and strong muscle-building potential 24 hours post-workout. (2)

Hooper was happy with the result. He recommended six to 10 slow reps for the first set, then 16-20 normal-paced reps for the second. 

Strongman Cable Flyes

A technique not often seen is how Hooper crouches low during cable chest flyes to simulate squeezing Atlas stones. He believes this training technique was key to his successful 232-kilogram (512-pound) Atlas stone Australian record lift.

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“I never trained Atlas stones. All I did was zercher squats, back squats, deadlifts, and cable flyes”, Hooper exclaims. The elite strongman knocked out three sets of 12 reps, moving through his full range of motion.

Lateral Raise Drop Set & Cable Triceps Pressdown

Hooper moved to the dumbbell rack to train his side delts with lateral raise drop sets. He avoided burning out to maintain strict form when transitioning to lighter weights.

Hooper focuses on feeling the muscles, rather than lifting heavy, when training accessory movements. 30 and 25-pound dumbbells were paired in a single set for three rounds of 12-15 reps. 

Hooper performed cable triceps pressdowns facing away from the machine. He was humbled by how heavy 50 pounds felt with strict form and a rope attachment. He got a solid pump via three sets of 12-15 reps. 

You can say this [Planet Fitness doesn’t cater to strong people but I don’t know who on Earth is going down to the bottom of that stack.

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

Face-Pulls & Single-Arm Tricep Extension

Hooper reinforced his scapula and traps with standing rope face pulls. He also added one-arm cable press downs to focus on his triceps individually.

“Planet Fitness is not that bad [nor] that scary,” Hooper admitted. He felt the gym was nicer than he thought it would be, and that he felt surprisingly welcome.

Featured image: @mitchellhooper on Instagram

The post How Mitchell Hooper Trains Strongman at Planet Fitness appeared first on BarBend.

After a grueling but ultimately unsuccessful push to qualify for the upcoming 2024 Olympics, Rogers took some much-needed time away from the weight room.

[Related: The Best Weightlifters of 2023]

Flash forward a few months and Rogers is finding her footing again as she prepares to return to competitive weightlifting later this year. On Jun. 7, 2024, Rogers shared the contents of her gym bag with fans on social media.

BarBend caught up with Rogers to dig a little deeper and unpack her must-haves for successful Olympic lifting workouts, plus her plans for the remainder of ’24.

What’s In Mattie Rogers’ Gym Bag?

We watched Rogers itemize her gym bag on camera and wondered what her one must-have item was. “That’s a hard question,” Rogers replied. “I think it might be my thumb tape. I use it every session without fail.”

• Weightlifters almost universally rely on adhesive thumb tape when practicing their sport. Taping the thumbs reduces the painful sensations of a binding hook grip and ensures the barbell remains securely wedged in an athlete’s hands.

While tape may be unique to the wizardry of weightlifting, Rogers — a cheekily self-described “junk collector” — keeps plenty of other common gym accessories within arm’s reach. Here’s what you’d find inside Rogers’ gym bag:

Rogers doesn’t use all of these items on a workout-to-workout basis. For example, she prefers to lift without wearing a belt most of the time unless she’s performing a squat workout. “My coach says lifting straps are for pulls only,” she notes.

You’ll also find adhesive spray for her thumbs and, notably, a gait strap in Rogers’ gym bag.

Gait straps are typically used to assist seniors or those recovering from an injury by providing an “anchor” to steady their balance while walking or sitting down.

“I typically use [gait straps] during my mobility exercises,” Rogers remarks.

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[Related: How To Determine the Right Weightlifting Shoe Heel Height]

Pre-Workout Nutrition

On her commute to the gym, Rogers downs a Reign Body Fuel pre-workout beverage. “Sometimes I’ll also drink protein powder while I train if I didn’t eat beforehand,” she says.

Not because protein has any specific performance-enhancing benefits when ingested during a strength training session — Rogers remarks that it’s a lingering habit from her years-long efforts to bulk up and make it into heavier weight classes. “It’s a habit that’ll stay with me forever, I think.”

Of Planes, Trains, and TSA Pre-Checks

Weightlifting competitions don’t typically provide access to too much gym equipment beyond lifting platforms, barbells, and bumper plates. For athletes like Rogers, that means getting really good at traveling overseas with exercise equipment in tow.

• “There’s no room for anything other than gym equipment in my carry-on bag,” she jokes, noting that she deliberately avoids checking any of her listing essentials in case her luggage is lost or delayed in transit.

For the career weightlifter, touching down in other countries — Rogers’ last two international events were in Thailand and Saudi Arabia — without a toothbrush or phone charger is no big deal. But not having a lacrosse ball or exercise band handy can spell disaster.

Head? Down. Eyes? Forward. Gym Bag? Full.

Rogers has been the face of American weightlifting for a decade, but she’s not known for resting on her laurels. In weightlifting, it’s just as hard — or harder — to stay at the top after you get there.

• “This year is not the year to push things before I’m ready,” Rogers notes of the sensitive nature of a leg injury that forced her out of Olympic team contention. But Rogers remains optimistic, offering that she expects to be “back at 100%” by the end of the year.

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[Related: The Beginner’s Guide to Olympic Weightlifting]

Fans can expect to see Rogers make a return to the stage at the upcoming 2024 American Open Series II weightlifting meet on Aug. 29 in Fort Worth, TX. If all goes to plan, she’ll qualify for the World Weightlifting Championships in December in Manama, Bahrain. Until then, Rogers is staying in her bag.

More Weightlifting News

• Opinion: Ego Cost Rahmat Erwin Abdullah a Gold Medal at the 2024 Olympics
• 18 Weightlifters Caught Doping in 2023: IWF Report
• Meet the 5 Weightlifters on Team USA at the 2024 Olympics

Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting. The two organizations maintain editorial independence unless otherwise noted on specific content projects. 

Featured Image courtesy of Mattie Rogers

The post Interview: The One Item 2020 Olympian Mattie Rogers “Must Have” in Her Gym Bag appeared first on BarBend.

Derek Lunsford’s Cheat Day Meal

Following his arm workout, Lunsford visited a nearby Korean restaurant for what he describes as one of his final cheat meals before the start of his prep. He ate:

• Ramen Noodles
• Beef 
• Quail Eggs
• Korean Beef Bulgogi
• Beans Sprout
• Squid Salad
• Lettuce
• Peanut Butter
• Teriyaki Sauce
• Barbecue Sauce
• Rice

See how Lunsford eats and trains below: 

In 2024, Lunsford wants to enjoy the season. “I’ve been trying to have fun. I want to get better, retain the title, and even come back better this year, but keeping it fun is what it’s all about,” he expressed.

Derek Lunsford’s Arm Workout

Lunsford consumes a protein shake before his gym sessions. Research indicates that pre-workout supplements can significantly improve athletic performance. (1) Below is his arm routine:

• Machine Preacher Curl
• Cable Triceps Pushdown
• Superset: Alternating Dumbbell & Hammer Curl
• Machine Tricep Pushdown 
• Dumbbell Concentration Curl

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Lunsford kicks off his arm training session with machine preacher curls, beginning with a warm-up followed by several working sets. He incorporates isometrics to intensify biceps tension. The International Journal of Sports Medicine supports isometric training to enhance muscle strength and growth. (2) Lunsford’s training partner spots him for the last set to help maximize Lunsford’s efforts. 

Lunsford uses the cable machine for a triceps pushdown to effectively engage the targeted muscles under steady tension. He follows with a pair of dumbbells for alternating dumbbell curls, followed by hammer curls to change the focus to the short head of the biceps and forearms.

After the triceps pushdown, Lunsford concludes his arm workout with concentration curls, performing them while flexing and extending his biceps slowly.

A Bodybuilder’s Impact

While demonstrating the triceps pushdown, Lunsford expressed that bodybuilding transcends weightlifting and muscle flexing. He contends that bodybuilders have the potential to profoundly influence lives and make a significant impact on the world.

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“What actual impact are you making on others? In your community and just in the world in general,” asks Lunsford. “We could just be bodybuilding to glorify physiques, or we can talk about some real stuff like mental health, our faith, and making a positive impact. We can do both, not glorifying our bodies but building a better body and spreading a positive message. I feel like that’s not thought about too much.”

Lunsford notes this is the best he’s seen his physique at this weight. “I’m my worst critic, but I notice this is the strongest my physique’s ever been…the biggest, densest, and leanest it’s ever been at this weight.”

References

1. Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
2. Lum, D., & Barbosa, T. M. (2019). Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. International journal of sports medicine, 40(6), 363–375. https://doi.org/10.1055/a-0863-4539

Featured image: @dereklunsford_ on Instagram

The post Derek Lunsford’s Cheat Day To Fuel His Arm Training appeared first on BarBend.

On Monday, Jun. 10, two-time Olympic Champion Lasha Talakhadze (+109KG) posted a 320-kilogram, or 705.4-pound, back squat double to social media. It’s a mammoth squat from the king of the Men’s super-heavyweight division. But does it signal that Talakhadze has the strength to win his third straight Olympic title?

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[Related: The Best Weightlifting Shoes for Squats]

We’re going to break down Talakhadze’s squat and then channel the spirit of Stephen A. Smith to determine if Talakhadze’s trajectory is pointed at the top of the podium or if he’ll suffer his first international defeat in over a decade at the 2024 Olympic Games.

Lasha Talakhadze Back Squat: 320KG for 2

The video in question was posted by Georgian sports physician Giorgi Asanidze, who documents most of Talakhadze’s weightlifting workouts. This isn’t the first time Talakhadze has squatted 320 kilograms or more — his last double at this weight hit the net on Jul. 5, 2023.

Talakhadze recruited the assistance of not one but two spotters. Not to assist him with getting the weight up, but to ensure Talakhadze’s weight plates remain on the sleeves of his barbell. The bar was packed to the ends — too full to even use barbell collars.

[Related: The Best Pre-Workout Supplements for Squat Workouts]

Will Lasha Talakhadze Win the 2024 Olympics?

Since his triumph at the World Weightlifting Championships in 2015, Talakhadze has relentlessly dominated the Men’s super-heavyweight division. Glance at his resume on the International Weightlifting Federation (IWF) directory and you might mistake it for El Dorado:

• Talakhadze has won every single weightlifting meet he’s competed in since 2015.
• He was the gold medalist at the 2016 and 2020 Olympics.
• Talakhadze is a seven-time European and World champion and holds all three Senior world records in the Men’s super-heavyweight division.

But his momentum has finally begun to slow. After a career-best performance at the 2021 World Weightlifting Championships, where he posted a record 492-kilogram Total, the Georgian giant has failed to match or exceed that level of strength:

• Best Total in 2022: 466 kilograms
• Best Total in 2023: 474 kilograms

Talakhadze withdrew from the 2024 IWF World Cup in April — a strategic move to “focus on Paris,” but the decision indicated Talakhadze may still be struggling to find his footing and return to the level of readiness that made him the indisputable modern G.O.A.T. of men’s weightlifting.

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So, does Talakhadze have what it takes to win a third Olympic gold medal? We think so, but only just. A common Olympic lifting rule of thumb is that an athlete’s best clean & jerk should roughly equal 80% of their back squat.

• 80% of 320 is 256 kilograms (bear in mind he hit it for two reps); that’s below Talakhadze’s world record clean & jerk of 267, but Talakhadze has not jerked more than 253 since 2021.
• Talakhadze has long been known for his speed and prowess in the snatch, historically opening well above every other athlete in his category. But a 220-kilogram snatch, while still his sole province, won’t guarantee Talakhadze remains in the driver’s seat in the second half of the event in Paris.

[Related: The Best Weightlifters of 2023]

A 320-kilogram squat double bodes well for Talakhadze’s strength ahead of what some fans suspect will be his final Olympic Games, but he’ll need to transfer that leg strength to a big clean & jerk in a competitive setting while fending off newly legitimized threats to his position from Lalayan and Minasyan.

Talakhadze will compete in the Men’s +102-kilogram Group A weightlifting event at the 2024 Olympics on Saturday, Aug. 10, at 2:30 p.m. Eastern Standard Time.

More Weightlifting News

• Team China’s Weightlifting Roster for 2024 Olympics Revealed
• Opinion: Why Weightlifting Sucks to Watch in 2024
• Hampton Morris Breaks 50-Year Record Drought for USA

Featured Image: Jenny Marchese / @one_kilo_

The post Is Lasha Talakhadze Strong Enough to Win the 2024 Olympics? appeared first on BarBend.

Although the 50-year-old bodybuilding legend doesn’t provide many details on the workout’s overall volume, he rests for 45 seconds between sets and focuses on contractions.

Jay Cutler’s Chest Pumping Exercises

• Incline Seated Chest Press Machine
• Machine Incline Flyes (stretch)
•  Lying Bench Press Machine
• Pec Deck
• Dumbbell Bench Press

[Related: The Best Whey Isolate Protein Powders, Tested by Our Experts]

[Related: A Guide to the Best Pre-Workout Supplements, Tested and RD-Approved]

1. Incline Seated Chest Press Machine

Cutler’s first chest exercise is the incline chest press machine. He recommends two warm-up sets before his working sets, which are designed using the pyramid methodology.

Once seated on the machine, Cutler grips the middle of the handles rather than the inner portion, as the latter would bias the triceps due to added elbow flexion.

2. Incline Machine Flyes

Plate-loaded incline chest flyes machines are not typically available in most commercial gyms, but dumbbell flyes are a sufficient alternative. Cutler positions the seat on the lowest setting, which allows his pecs to achieve optimal contraction and as wide of a stretch as possible during eccentrics.

3. Iso Hammer Strength Bench Press

Cutler prefers an iso-lateral chest press machine as it allows each arm to move independently of the other. This enables more acute control over the strength of each pec in their fully lengthened positions. Cutler performs a set to check how the weight feels before proceeding to heavier working sets.

4. Pec Deck

Nowadays, many gyms have numerous variations of pec deck machines. Cutler prefers one that is almost archaic-looking compared to modern apparatuses. He prefers the older machines as he enjoys being able to hug the padded arm handles to get a better feel when isolating his chest. He finds that newer machines without those pads require involving the biceps too much when moving the weight.

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Cutler alternates the hand that crosses over top at the point of peak contraction. He performed three working sets.

5. Dumbbell Bench Press

Cutler trained with a unique variation to his form on the dumbbell bench press. Instead of his feet on the floor, Cutler placed his feet on the bench when pressing the dumbbells.

Feet on the floor provides a firm foundation for handling heavier weight, as one can maintain torso control and derive power from the legs. Placing feet on the bench creates balance requirements, therefore increasing core activation.

While more stability is favorable when training for hypertrophy, Cutler finds more comfort pressing with this setup variation.

Featured image: @jaycutler on Instagram

The post Jay Cutler’s 5 Go-To Chest Exercises For Aesthetics appeared first on BarBend.

On Jun. 4, 2024, Hettinga posted a truly extraordinary feat of strength to social media. Reportedly a world record, 57-kilogram (125.6-pound) Hettinga performed a weighted triceps dip while wearing an 80-kilogram (176.3-pound) dip belt. 

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A post shared by 𝐍𝐚𝐝𝐢𝐧𝐞 𝐇𝐞𝐭𝐭𝐢𝐧𝐠𝐚 | 𝘊𝘢𝘭𝘪𝘴𝘵𝘩𝘦𝘯𝘪𝘤𝘴 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 (@nadinehettinga_)

[Related: The Best Pre-Workout Supplements You Can Buy]

Weighted dips are a challenging bodyweight exercise variation even for veteran gym-goers. For a 125-pound woman like Hettinga to perform a pristine loaded dip with more than her own weight hanging from her waist in a competitive setting is nothing less than incredible.

Nadine Hettinga’s Jaw-Dropping Upper Body Strength

Let’s contextualize this lift in a very simple way: According to the Centers for Disease Control & Prevention, the average American adult woman weighs around 170 pounds. (1)

In essence, Hettinga strapped another adult woman to her waist, suspended herself from parallel bars, dipped down, and pushed herself back up using only her arms. 

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A post shared by 𝐍𝐚𝐝𝐢𝐧𝐞 𝐇𝐞𝐭𝐭𝐢𝐧𝐠𝐚 | 𝘊𝘢𝘭𝘪𝘴𝘵𝘩𝘦𝘯𝘪𝘤𝘴 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 (@nadinehettinga_)

[Related: The Best Multivitamins for Women]

• In Context: According to USA Streetlifting, the American record weighted dip at 63 kilograms stands at +33.75 kilograms as of May 23, 2024. Hettinga competes at a lower weight (57 kilos) and had nearly 50 kilograms more around her waist.

What Is Streetlifting?

Streetlifting is a niche — but rapidly growing — strength sport that combines elements of powerlifting with bodyweight training and gymnastics.

According to a social media post from USA Streetlifting, streetlifting is: “…A competitive weighted calisthenics sport that tests one-rep maxes in 4 weighted calisthenics movements.” 

Those four movements, in which athletes are allotted three attempts to lift the heaviest weight, are: 

1. Muscle-Up
2. Pull-Up or Chin-Up
3. Dip
4. Back Squat

[Related: Best Cross-Training Shoes]

Per Calisthenics World, streetlifting is a two-movement biathlon contesting the pull-up or chin-up and dip, though some competitions may include the other two exercises as well. Of those four exercises, only the back squat is lower-body dominant and is likely included to ensure athletes maintain balanced strength development throughout their careers. 

• Hettinga is a rising star in an emerging strength sport. Streetlifting seems to be a marriage of strength and grace; similar to Olympic weightlifting in that it demands both exceptional power and robust flexibility and athleticism. 

More Feats of Strength on BarBend

• 2024 World Bench Press Championships Results
• Hampton Morris Breaks 50-Year Weightlifting World Record Drought for USA
• These Are (Some) of the Heaviest Back Squats Ever

References

1. Centers for Disease Control and Prevention. (2021, September 10). FASTSTATS – body measurements. Centers for Disease Control and Prevention.

Featured Image: @nadinehettinga_ / Instagram

The post World Record? 125-Pound Woman Performs Weighted Triceps Dip With +176 Pounds Added appeared first on BarBend.

Cydney Gillon’s Beginner Calf Workout

Gillon recommends the following five exercises for those new to training:

• Seated calf raise
• Squat hold calf raise
• Standing machine calf raises
• Leg press calf raise
• Donkey calf raise

Check out the video below:

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

Seated Calf Raise

Gillon recommends a feeler set using relatively light weights to warm up the ankles. Prioritize core engagement and utilize a full range of motion (ROM) with each repetition, incorporating a brief pause at the peak and bottom of the movement to maximize calf fiber stimulation.

The 31-year-old Gillon finds that leaning forward can enhance calf muscle engagement but encourages experimenting with different torso positions (neutral or backward lean) to determine what works best for you.

Squat Hold Calf Raise

To perform this bodyweight calf raise variation, begin in a deep squat position. Gillon suggests holding onto a stable object with arms extended for balance and support.

Then, plantarflex the ankles and raise the heels as high as possible to achieve a sharp calf contraction. Slowly lower the heels to the starting position.

Notably, this exercise omits lengthening to a deep stretch. This approach contrasts with a randomized controlled trial, which found that emphasizing the initial portion of the calf raise (with the calf muscle lengthened) may be more effective for hypertrophy than a full ROM or focusing on the top half. (1)

Gillon suggests experimenting with various foot positions (e.g., toes pointed out, in, or straight) to target different parts of the calves. (2)

Standing Machine Calf Raises

Gillon performed standing calf raises on a V squat machine. With her feet positioned in the center of the footboard, she pushed through the balls of her feet and paused in the fully shortened position. 

Ensure slight knee flexion to keep all the pressure in the calves versus in the back of the knees.

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Leg Press Calf Raise & Donkey Calf Raises

Gillon places the balls of her feet at the lower edge of the leg press machine’s foot platform and presses through them while maintaining soft knees. She emphasizes using a challenging weight that allows proper form throughout the exercise.

Those training with a partner can perform donkey calf raises to bias the gastrocnemius muscle. Stand on the edge of an elevated platform, allowing the heels to hang off the edge. Grasp a sturdy object and lean forward until your torso is nearly parallel to the ground. Your gym partner can sit on your lower back for added resistance.

To maximize results, Gillon recommends tailoring calf workout programming depending on training frequency, experience, and genetics. According to a study published in the International Journal of Sports Medicine, a higher training volume (more sets per week) leads to greater gains in calf hypertrophy. (3)

References

1. Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
2. Nunes, J. P., Costa, B. D. V., Kassiano, W., Kunevaliki, G., Castro-E-Souza, P., Rodacki, A. L. F., Fortes, L. S., & Cyrino, E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. Journal of strength and conditioning research, 34(8), 2347–2351. https://doi.org/10.1519/JSC.0000000000003674
3. Kassiano, W., Costa, B. D. V., Kunevaliki, G., Lisboa, F., Tricoli, I., Francsuel, J., Lima, L., Stavinski, N., & Cyrino, E. S. (2024). Bigger calves from doing higher resistance training volume?. International journal of sports medicine, 10.1055/a-2316-7885. Advance online publication. https://doi.org/10.1055/a-2316-7885

Featured image: @vytamin_c on Instagram

The post 7-Time Figure Olympia Champion Cydney Gillon’s Calf Workout for Beginners  appeared first on BarBend.

The five-time king of the Classic Physique division discussed how fatherhood has impacted his bodybuilding career, his mindset compared to years past, and why he wants 2024 to be his “Michael Jordan year.”

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Chris Bumstead 2024 Olympia Prep

Bumstead and partner Courtney King welcomed their daughter, Bradley, on Apr. 22, 2024 — six months before he’s expected to defend his title on stage at the Olympia in Las Vegas, NV.

“Every year, I’ve had something come up during prep,” Bumstead says. Prior to the 2023 Olympia, Bumstead had torn his lat during a set of touch-and-go deadlifts. The year before that, he partially ripped his biceps tendon. Bumstead won the 2022 and 2023 Classic Physique Olympias regardless. “This year, it’s [Bradley].”

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A post shared by Chris Bumstead (@cbum)

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For 29-year-old Bumstead, parenting while in the midst of a bulked-up off-season is both a blessing and a curse: “It’ll be a cool story to tell her someday,” he jokes of the many idiosyncratic rituals of the pro bodybuilder, including hours atop hours of practicing poses, donning spray tan, or assembly-line meal prep.

Bodybuilding is a lot tougher with a newborn.”

Chris Bumstead

“It’s a lot tougher with a child. Courtney is taking the brunt of it,” Bumstead continues. “[Bradley] got sick last Friday night, and we had to take her to the hospital — she’s fine, but it took me two or three days to recover from that.”

Bumstead describes the “precision” required to excel in bodybuilding at the highest levels. “You need to be calm when you eat so your digestion’s good,” he remarks of the delicate balance between full-time physique training and the stresses of caring for a newborn.

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A post shared by Chris Bumstead (@cbum)

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Still, the world’s most famous contemporary bodybuilder — Bumstead leads a pack of nearly 24 million devotees on Instagram alone — has his eyes on the prize at the 2024 Olympia.

I want to be the Michael Jordan of bodybuilding.

Chris Bumstead

“People talk about 2013 Phil Heath, 2008 Dexter Jackson, 2007 Victor Martinez … I want this to be my year,” Bumstead says, itching to join the select few athletes who have singularly defined competitive bodybuilding in years past.

The Canada-born superstar indicates he no longer feels the same sort of fear after having climbed the mountain five times over. In fact, Bumstead’s got his sights locked on win number six.

“I’m going for that Michael-Jordan-six-rings thing,” he says. Bumstead chuckles a bit as he says it, but it doesn’t sound like a joke.

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“There’s nothing you can achieve that will create infinite happiness. It’s about showing up every day; the process,” Bumstead closes. “Right now, it’s about being the best dad I can be.” But the Olympia looms larger, even, than the massive men and women who populate its stage. Bumstead notes that his 16-week bodybuilding contest prep diet will begin sometime in July.

Until then, it’s “…training at 100%. Diet at 100%. Sleep at 100%.” To be both the world’s best bodybuilder and the world’s greatest dad will require 110% — we think Bumstead’s got plenty left to give.

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Featured Image: Calvin Youttitham / @cbum on Instagram

The post “I Want To Be Michael Jordan” & More: Chris Bumstead on 2024 Olympia Prep appeared first on BarBend.