Originally Posted At: https://breakingmuscle.com/feed/rss

Four-time Mr. Olympia winner Jay Cutler posted a physique update photo on his Instagram page on Friday, May 12, 2023. The photo features Cutler hitting a crab most muscular pose. It serves as the before picture of what he is calling his “Fit for 50” transformation.

Cutler reported in the caption of the post that he weighed 239.5 pounds at the time of the photo. The 49-year-old bodybuilding icon appears quite lean, displaying a lot of quality muscle for an athlete who has not been on a competitive stage since the 2013 Mr. Olympia contest when he placed sixth overall. Check out Cutler’s “before” photo below:

Cutler’sintention is to endure a physique transformation culminating on his 50th birthday — Aug. 3, 2023. He referenced this transformation several times on his social media and on his YouTube channel. Those mentions led to speculation that he might come out of retirement to compete in the 2023 Masters Olympia contest, scheduled for the weekend of Aug. 25-27, 2023, in Romania — three weeks after Cutler’s birthday and conclusion of his personal challenge.

However, the Las Vegas, NV, native made it clear in various posts that he would not come out of retirement and that while he will be in Romania for the Masters Olympia, it will be as a guest, not a competitor. He remains committed to updating fans and supporters on his progress throughout this transformation.

Cutler is considered by many to be one of the greatest bodybuilders of all time and one of the most popular. He competed in the IFBB Pro League from 1999 until his retirement in 2013. Aside from his four Mr. Olympia titles (2006-07, 2009-10), he also won the Arnold Classic on three occasions (2002-04).

Cutler is also the only Men’s Open bodybuilder to place second at the Mr. Olympia 10 different times. He is also the only Men’s Open athlete to win the Olympia after losing the title. Even though it has been nine seasons since Cutler last competed, he remains an admired figure in the sport. He stays active in the bodybuilding community via his supplement line, YouTube channel, and podcast.

Featured Image: @jaycutler on Instagram

The post Jay Cutler Shares Updated Physique Photo Before His “Fit for 50” Transformation appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

IFBB Pro League Men’s Open bodybuilder Hunter Labrada is prepping for two shows in 2023 season prior to the 2023 Olympia in November. He kicks off his season at the Tampa Pro on the weekend of Aug. 3-5, and intends to enter the Texas Pro on the weekend of Aug. 19. That gives the second-generation competitor at least two opportunities to qualify for the 2023 Mr. Olympia contest, scheduled for Nov. 2-5, 2023, in Orlando, FL

Labrada has openly shared his prep with fans and followers, as he did on a recent pull session workout published on his YouTube channel on May 8, 2023. He was 16 weeks out of the Tampa contest when that workout was filmed. Check it out below:

This was the first workout of Labrada’s contest prep. His back and hamstrings were the focus of this workout. The volume for his first few training sessions during this prep is higher than he is typically accustomed to and will decrease the volume as the contest approaches.

Seated Machine Row

Labrada started with a Rogers brand seated row machine. His heaviest set was with five 45-pound weight plates and a 25-pound plate on each side. By the last set, he was down to four 45s per side. Portions of three sets were shown, with the final one apparently a rest-pause set.

Why He Does It: Labrada started with a heavy rowing movement to help develop back thickness, specifically in his lower lats. This helps him increase his overall width and make his waist appear smaller.

How to Do It: Sit on a machine and position yourself so a stretch is necessary to grip the handles. Sit straight and tall with the handles in hand and arms outstretched. Pull the handles in toward the chest by contracting lats as the scapulae are depressed and engaged. Squeeze and hold this position briefly before easing the handles back to the starting position. Allow the lats to stretch before performing the next rep. 

Neutral Grip Lat Pulldown

The 2021 Chicago Pro winner moved to a lat pulldown for his second exercise. He attached two single handles to a connecting bar and sat on an adjustable bench with his chest against the back pad. Portions of three sets were shown, but the fourth one was shown in its entirety. Labrada performed 10 reps plus one assisted rep.

Why He Does It: Even though Labrada pulled in a different direction, his target for the second movement was also the lower lats. It’s likely he feels the need to bring up his lower lats because he devoted his first two movements of the session to them.

How to Do It: Position an adjustable bench with the back pad on the highest position next to a pulldown station. Grab the handles and sit on the bench with the chest on the back pad. Pull the handle down towards your upper chest by contracting the lats.

Squeeze and hold this position for a moment before releasing the tension slowly. There should be a stretch in the lats without allowing the pinned weight to touch the stack.

High Seated Machine Row

Labrada’s third back movement was another seated row but on a Magnum machine with multiple handles. He used two of them, with the majority of the reps performed with an underhand grip. This exercise biased the upper back.

Why He Does It: Labrada targeted the upper lats, rear delts, and rhomboids, and his underhand grip allowed him to pull farther back.

How to Do It: Sit on the machine and grab the handles with the preferred grip. The arms should be able to stretch while holding the handles without the pinned weight touching the weight stack. Pull the handles in and contract by drawing the elbows back. After a brief hold, allow the arms to return to the starting position. Repeat for the desired reps.

Lat Pulldown Machine

Labrada’s fourth movement was similar to his second as it was another lat pulldown. He used an overhand grip while lying back at an angle and pulling towards his chest, biasing the mid-back.

Why He Does It: The Nautilus machine Labrada used targeted his mid-to-upper back. That is a vital area for muscle separation as a back double biceps pose for the judges is a requisite in competition.

How to Do It: If you don’t have access to a Nautilus machine, a traditional lat pulldown station will work. Sit with the knees under the knee pads while holding the handles for the machine or attachment if on a cable station. Drive the elbows down and pull the handle towards the shoulders. Contract the upper back at the bottom before slowly returning to the starting position. Repeat for the desired reps.

Lying Leg Curl

Labrada shifted focus to his hamstrings with the lying leg curl. The specific machine he used let him emphasize the portion of the rep closer to peak contraction. Labrada highlighted three sets; the heaviest weight used was one 45-pound plate and three 25s.

Why He Does It: Labrada wants denser, thicker hamstrings. Doing a paused contraction and controlled negative help him control the weight.

“Not moving the weight with the muscle is wasted energy and wear and tear on your body.”

How to Do It: Lie face down on the bench and place the feet under the foot pad. The knees should connect to the pad on the machine. Bend the legs and lift the foot pad toward the glutes by contracting the hamstrings. Once at the top of the exercise, slowly return to the starting position and repeat.

Deadlifts

Labrada said he’s been deadlifting regularly for four months. He started pulling from blocks until he had the flexibility to pull from the ground. His heaviest weight was 224.4 kilograms (495 pounds). Portions of five total sets were shown.

Labrada’s final set was with 206.3 kilograms (455 pounds). He wore a weight belt and used lifting straps to support his grip.

Why He Does It: Deadlifts work the entire posterior chain, but Labrada appeared to bias his erectors and hamstrings because of his slower motion from the floor to near lockout. Since the exercise was last in his routine, he didn’t use as much weight.

How to Do It: If you’re using a conventional stance as Labrada did, stand behind the barbell with the feet at shoulder-width. Bend the knees and lower the upper body to secure a grip on the bar. Bend the knees and position the bar as close as possible to stack the shoulders over the ankles. Don’t allow the feet to move, keep arms straight, and keep the chest up and proud with the shoulders back.

Keep the spine and neck neutral after bracing before the initial pull. Think of driving the feet through the floor when beginning the ascent. Once the bar reaches the knees, think of driving the hips forward to stand tall with the weight. Once at lockout, flex the lower back by bringing the hips forward slightly. Slowly lower the weight back to the floor and repeat for the desired reps.

Sample Back Workout

A general sample workout that you can try is below.

• Low Seated Row — 2-3 x 8-12
• Neutral Grip Lat Pulldown — 2-3 x 8-12
• High Seated Row — 2-3 x 8-12
• Lat Pulldown — 2-3 x 10-12
• Lying Leg Curl — 2-3 x 10-12
• Deadlift — 3-4 x 8-12

Labrada finished seventh at the 2022 Mr. Olympia, three spots below where he placed in the 2021 contest. Since he finished out of the top five in 2022, he needs to win a pro show to qualify for the 2023 Olympia.

Labrada appeared confident he can win either or both the Tampa and Texas shows to clinch his 2023 Olympia invite. He was the 2020 Tampa Pro winner, so he knows how to perform on that stage. If he competes in the Texas Pro, it will be his debut in that contest.

Featured image: @hunterlabrada on Instagram

The post Hunter Labrada Shares His Pull Workout 16 Weeks Before the 2023 Tampa Pro appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

The 2011 and 2012 CrossFit Games women’s champion, Annie Thorisdottir, has returned to Individual CrossFit competition and is poised to make another run at becoming FIttest Women on Earth®. Thorisdottir spoke as a guest on the Talking Elite Fitness podcast, where she spoke about the 2023 season and the mental aspect of competition. Thorisdottir discussed overcoming self-doubt and finding ways to bet on herself.

“Daring to bet on myself and knowing, realizing what’s the worst thing that can happen? And knowing that it’s just worth that risk if that makes sense.”

The Instagram clip below was shared by Thorisdottir and the podcast’s account, highlighting those messages. Check it out:

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Talking Elite Fitness (@talkingelitefitness)

Those who don’t compete may be inspired by the physiques and incredible fitness feats of the two-time Fittest Women on Earth®. Still, the Icelandic legend expressed that, like everyone else, her confidence may not always be there when it’s needed.

“We all have self-doubts and things that we struggle with, but it’s knowing that it’s just thoughts that come into our head. It doesn’t change anything.”

“Iceland Annie” has been competing at the CrossFit Games since she first qualified in 2009. She didn’t finish that year, but she came in second to champion Kristan Clever one year later.

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by CrossFit Games (@crossfitgames)

After winning her two titles in 2011 and 2012, Thorisdottir missed the 2013 Games. She returned in 2014, placing second again to then-champion Camille Leblanc-Bazinet. Thorisdottir competed every year from 2015 to 2019. Her best result during that span was third-place in 2017 to six-time Fittest Woman on Earth® Tia-Clair Toomey.

Thorisdottir forewent the 2020 Games to become a mother but came back in 2021 to finish in third place again. She moved into the Teams division from the 2022 Games, finishing fourth overall with Team CrossFit Reykjavik. She is set to compete next in the 2023 Semifinals with a chance to qualify for the 2023 CrossFit Games, held at the Alliant Energy Center in Madison, WI, on Aug. 1-6, 2023.

The Talking Elite Fitness podcast is available on Apple Podcasts, Google Podcasts, Stitcher, Castbox, Spotify, and the Talking Elite Fitness podcast YouTube channel.

Featured Image: @anniethorisdottir on Instagram

The post How Annie Thorisdottir Overcomes Doubt To Return to Individual CrossFit Competition appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

How do you develop killer lats? First, you need to do lat pulldowns. Then you need to do pull-ups. After you’re done with that, try some rows, and then finish off with some pullovers. Or… you could just perform the reverse-grip bent-over row and get nearly the same results as combining a series of back-focused exercises.

Efficient programming and exercise choice can drastically improve the quality of your back workouts. Follow these steps to learn how to perform the reverse-grip bent-over row, and how you should incorporate it into your routine to make the most out of your back day.

• How to Do the Reverse-Grip Bent-Over Row
• Reverse-Grip Bent-Over Row Mistakes to Avoid
• How to Progress the Reverse-Grip Bent-Over Row
• Benefits of the Reverse-Grip Bent-Over Row
• Muscles Worked by the Reverse-Grip Bent-Over Row
• How to Program the Reverse-Grip Bent-Over Row
• Reverse-Grip Bent-Over Row Variations 
• Frequently Asked Questions

How to Do the Reverse-Grip Bent-Over Row Step By Step

Approaching the reverse-grip bent-over row for the first time doesn’t need to be an intimidating experience. Follow these steps for a picture-perfect lift. 

Step 1 — Setting Up

When you initially approach the bar, setting up for the reverse-grip bent-over row feels a bit like setting up for a deadlift. With the barbell over your midfoot, grab the bar slightly outside shoulder-width, using a double-underhand (supinated) grip — this is the “reverse grip” compared to the double-overhand (pronated) grip of the standard barbell row.

Brace your core, keep your spine neutral (not rounded or excessively arched), and drive through your feet to lift the weight off the floor. 

Form Tip: Experiment with your grip width to see what results in feeling the highest degree of lat (back) activation. Most likely, setting up with your grip just past shoulder width apart will yield the best results. But depending on your limb and torso length, you may feel more comfortable slightly closer or wider.

Step 2 — Find Your Trunk Angle and Brace Your Core

Hinge forward at your hips and stop when your trunk is pitched at roughly a 45-degree angle. Bend your knees slightly and maintain that angle throughout the movement. Keep your arms straight and allow the barbell to shift slightly forward. Take a deep breath and brace your core as you prepare to perform the row.

Form Tip: Consistency is key. Keep your arms at a dead-hang while you set up. This will reinforce the position you want to hold at the beginning and end of each rep.

Step 3 — Pull From Your Elbows

Squeeze and depress your scapula (pull your shoulder blades together and “down” toward your tailbone), then pull your elbows back. As you lift the weight, consciously engage your back muscles before you contract your biceps.

Continue pulling the weight toward your trunk until the barbell makes contact with your torso. To specifically target your lats rather than your upper back muscles, make the bar contact closer to your belly button than your sternum.

Form Tip: Don’t be concerned if your bar path isn’t a perfectly straight line. Pulling towards your belly button may feel awkward at first, but you should quickly notice increased lat activation when lifting this way.

Step 4 — Lower the Weight

Squeeze your back muscles at the top of the lift and consider holding the weight there for a moment. Keeping your back flat and your core tight, lower the weight back to the stretched position until your arms are fully extended.

Maintain the forward hinge position throughout the entire set. To perform the next repetition, pull the barbell toward your belly button again.

Form Tip: Keep the movement relatively slow and controlled. This helps to avoid using momentum from one repetition to another to lift the weight.

Reverse-Grip Bent-Over Row Mistakes to Avoid

If you have a passing familiarity with the traditional bent-over row, or hinge movements as a whole, you could probably jump right into using the reverse-grip bent-over row to build your back and biceps without thinking too hard about form. Nevertheless, slipshod technique could mean you’re leaving gains on the table, or even putting yourself at an increased risk of injury.

Setting Up With a High Torso Angle

Either tight hips and hamstrings, a weak core, or a combination of the two could make it difficult for you to hold your trunk at a 45-degree angle across an entire set of rows. As a result, you could end up performing more of an upright row than you intend.

Setting up with a higher torso angle can result in increased muscular activation in your trapezius and your rhomboids, which means less isolation for your lats. 

Avoid it: When you setup to perform the row, be sure to hinge forward and shoot your hips back to create a strong pulling position. Add hinge movements like the deadlift, Romanian deadlift, and the good morning into your training plan to develop greater levels of strength, balance, and mobility. This will help you build the strength needed to maintain the angle in your torso for your entire set. 

Lower Back Rounding

For your spinal health and your longevity in the gym, for goodness sake, keep a flat back whenever you perform hinge movements like the row. While lower back rounding may be the result of a lack of mobility, you could also experience this just by going too heavy.

Avoid it: If you find your lower back rounding while you perform the reverse-grip bent-over row, set your ego aside. Either practice hinge movements until you’re capable of maintaining an isometric hinge or reduce the weights significantly and start over.

Engaging Your Biceps First

Since your biceps are a wrist supinator — responsible for turning your hand into a palm-up position — they engage the moment you “reverse” your grip on a bent-over row. In addition to being a secondary mover to perform the exercise, they also stabilize your elbow.

But your biceps should not be the primary mover in the reverse-grip bent-over row. That job falls to your lats, and trying to use your biceps to lift heavy loads meant for your lats might not end well for the much smaller biceps muscle.

Avoid it: Consciously think about pulling your shoulders back to engage your back muscles before pulling with your elbows. Don’t try to curl the bar to move the weight.

Utilizing Momentum From Rep to Rep

If you fail to maintain a consistent angle in your torso across each repetition, you might be generating momentum with your hips that decreases the load on your lats and biceps. This can be a sign of going too heavy, but you might also be doing this for ego lifting or simply because you’re not paying attention.

Avoid it: If the weight is too heavy for you to keep under control, lower it. Otherwise, consider focusing on the eccentric (lowering) portion of the lift to guarantee you keep the weight moving in a slow and controlled fashion to prevent momentum from building.

How to Progress the Reverse-Grip Bent-Over Row

If you have trouble performing the reverse-grip bent-over row right off the bat, here’s how you can approach it as a beginner and how to increase the difficulty as you continue to get stronger and progress in the gym.

Yates Row

The Yates row is the cousin of the reverse-grip bent-over row, the difference between the two being the angle of your torso. While you perform a reverse-grip bent-over row with your torso at roughly a 45-degree angle, the Yates row is performed from a more upright position.

The resulting lift targets your rhomboids and your traps in addition to your lats and biceps. It may not be as good of a lat builder, but it makes up for it by hitting your entire back. What was a “mistake” for the reverse-grip row can be used deliberately for a strategic purpose.

As you develop strength performing the Yates Row, you can slowly transition towards the reverse-grip bent-over row by experimenting with your torso angle. Sinking deeper into the hinge position will let you feel your lats working harder as you get closer to the 45-degree angle. 

Add Isometric Holds or Timed Eccentrics

At a certain point, implementing basic linear progression — adding more repetitions or more weight — stops being as useful for lifts like the reverse-grip bent-over row. Rather than continuously increasing the load on the bar, which can eventually create a higher risk than reward and may decrease stress on the target muscle, you can add isometric holds or timed eccentrics.

With isometrics, squeeze your back and shoulders at the top of each repetition for one, two, or even three seconds while the bar is in contact with your abdomen. For timed eccentrics, focus on making the negative (lowering) phase of each rep take two, three, or four full seconds. This can help to maximize your gains and develop your mind-muscle connection. 

Reverse-Grip Pendlay Row

If you’re looking to add an extra level of difficulty, swap out the reverse-grip bent-over row for a reverse-grip pendlay row. Since each rep starts and finishes on the ground, there’s no way for you to build momentum from rep to rep, which makes it a great lift to isolate your muscles and focus on pure pulling strength.

The reverse-grip pendlay row requires more hamstring flexibility than the reverse-grip bent-over row, because you’re in a steep forward-leaning position. However, it’s relatively easier on your core and lower back since you don’t have to hold an isometric hinge for the duration of your set.

Benefits of the Reverse-Grip Bent-Over Row

When you step into the gym, you come face-to-face with a wide range of tools and movements that you can use to sculpt your biceps and your lats. Here are some of the unique benefits of the reverse-grip bent-over row that make it worth adding to your routine.

Increased Lat Activation

Switching from a pronated grip to a supinated grip puts your arms and shoulders into a different position and changes the pulling angle, which is why it’s easier to draw the weight closer to your belly button than your sternum. This results in increased lat activation when compared to the traditional bent-over row.

Additionally, your rhomboids and traps play much less of a role in the reverse-grip bent-over row than they do when you perform the lift with an overhand grip. 

Improved Balance and Core Strength

Holding an isometric hinge isn’t easy. Your core muscles work overtime to maintain a consistent angle under heavy loads. Simultaneously, your hamstrings stay active and engaged at a lengthened position, which can help build strength in your posterior chain while also improving your overall mobility. 

Unparalleled Rowing Strength

The reverse-grip bent-over row cuts down on a number of variables and limiting factors posed by many other row variations. Generally speaking, you can lift heavier loads with a barbell than you can with a dumbbell.

Flipping your grip from overhand to underhand means your grip strength won’t hold you back as you increase loads over time because your wrists and forearms are in a stronger position. Finally, range of motion tends to be more efficient than with a traditional bent-over row, since you have improved leverage when tracking the bar closer to your center of gravity.

When you put all these factors together, what you get is a lift that lets you lift heavy weights with your lats, without so many of the variables that get in the way when performing other types of rows.

Muscles Worked by the Reverse-Grip Bent-Over Row

As a compound exercise, the reverse-grip bent-over row targets muscles across numerous joints. Here’s a list of the largest muscle groups worked by the lift. 

Latissimus Dorsi

With some back exercises, you feel “your back” working. That’s not the case with the reverse-grip bent-over row. When performed correctly, you should be able to feel and, later specifically target, your lats in particular.

Your lats are the biggest muscle group in your upper body — running along each side of the back half of your torso. Your lats are also the primary muscle group working in the reverse-grip bent-over row. A rock-solid pair of lats make your upper body and shoulders appear broader and your waist look more narrow in comparison, which makes them an important part of developing an aesthetic physique.

Biceps

As secondary movers — muscles which assist the primary target muscles during a given exercise — your biceps and your brachialis muscles play two separate roles during the reverse-grip bent-over row. Since your biceps are a wrist supinator, they get direct stimulation to maintain the palm-up position during the lift. More importantly, they’re responsible for stabilizing your elbow during flexion to support the joint as the muscle contracts. 

Abdominals

With a barbell held out in front of you and your torso held in an isometric hinge, your abs provide the strength and stability necessary to keep you from buckling over while performing the reverse-grip bent-over row. Especially as you get to heavier loads, you’ll find that your core plays a crucial role — keeping your torso held at the desired angle and stabilizing your spine to prevent rounding.

Hamstrings

As with any hinge movement, the reverse-grip bent-over row provides stimulus to your hamstrings. By developing strength in the fully lengthened (stretched) position, the exercise promotes muscular balance and flexibility in your hamstrings.

How to Program the Reverse-Grip Bent-Over Row

Building an effective training routine can be challenging. When you’re in the gym, you want to make the most of your time and energy to maximize your gains. If you’re not sure how to incorporate the reverse-grip bent-over row into your workout plan, here are a few options that you might consider. 

As an Accessory for the Deadlift

For powerlifters, who specialize in performing the squat, bench press, and deadlift, finding efficient compound (multi-joint) exercises that complement your primary lifts can be a bit of a chore or simply confusing. The reverse-grip bent-over row builds strong lats while performing an isometric hinge, which can improve both strength and mobility across your posterior chain.

Following the deadlift, consider incorporating three to five sets of six reps, using a weight that lets you keep your torso angle solid across the length of the set.

As a Main Movement For Bodybuilders

In the interest of both exercise economy, and the hormonal response that compound movements provide, many bodybuilders prefer to start their workouts with heavy compound exercises before they get to their isolation movements. (1)(2) When you’re carving a statue from stone, use the dynamite before you get started with the hammer and chisel. 

If your training split has a back and biceps day, the reverse-grip bent-over row lets you isolate your lats and warm-up your biceps, while also stimulating a hormonal response which may support muscle growth. Early in your workout, hit at least three sets of eight, focusing on the eccentric portion of the lift to maximize your hypertrophy gains. (3)

As a High Volume Accessory Lift

If you spend a significant amount of time in a squat rack or on a weight platform, adding the reverse-grip bent-over row as an accessory after the classic bent-over row can be as much about convenience as anything else. All you have to do is flip your wrists around and you have a lift that lets you engage and isolate your lats while also dialing in your rowing technique after the related muscles are thoroughly warmed up and pre-trained.

If you want to implement the reverse-grip bent-over row as a high volume accessory movement, consider performing three sets of 15 following other row variations. 

Reverse-Grip Bent-Over Row Variations

Maybe you don’t have access to a barbell. Maybe you’re dealing with nagging shoulder or back pain. Maybe you just want to mix things up. Regardless of your reasons, here are a few different lifts that let you target your back like the reverse-grip bent-over row.

Seal Row

As with all chest-supported rows, the seal row provides unique stimulus by preventing you from developing momentum or engaging your hips. Unlike other chest-supported rows, you perform the seal row by lying face down on a flat bench.

The resulting lift can target your lats and your rhomboids without having to concern yourself with keeping a flat back. The full bench support also removes strain from the lower back and makes it virtually impossible to move the weight using momentum.

Single-Arm Dumbbell Row

Single-arm dumbbell rows are a relatively easy-to-learn introductory lift that keeps paying dividends as you grow in the gym. To get started, just kneel on a bench and row.

The single-arm row provides some advantages over barbell rows. Kneeling on a bench limits the amount of stress on your spine. Since the lift is performed one side at a time, you can isolate your lats and correct any muscular imbalances that may develop if you tend to exclusively use barbell row variations.

Inverted Row

Advanced pull-ups aren’t the only way to utilize your body weight for back-building. Inverted rows can be performed in a number of different ways — whether that be with suspension straps, on a Smith machine, a barbell set in a power rack, or any other stable surface that lets you get under it, and keeping your body in a straight line, pulling upwards.

To modulate the level of difficulty, simply increase or decrease the angle of your body relative to the floor. Either elevate your feet (for increased difficulty) or create a steep angle with an elevated upper body (to decrease the challenge).

FAQs

References

Vingren JL, Kraemer WJ, Ratamess NA, Anderson JM, Volek JS, Maresh CM. Testosterone physiology in resistance exercise and training: the up-stream regulatory elements. Sports Med. 2010 Dec 1;40(12):1037-53. doi: 10.2165/11536910-000000000-00000. PMID: 21058750.

Shaner AA, Vingren JL, Hatfield DL, Budnar RG Jr, Duplanty AA, Hill DW. The acute hormonal response to free weight and machine weight resistance exercise. J Strength Cond Res. 2014 Apr;28(4):1032-40. doi: 10.1519/JSC.0000000000000317. PMID: 24276305.

Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol. 2019 May 3;10:536. doi: 10.3389/fphys.2019.00536. PMID: 31130877; PMCID: PMC6510035.

Featured Image: mountaira / Shutterstock

The post How to Do the Reverse-Grip Bent-Over Row to Build a Strong, Muscular Back appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

47-kilogram powerlifter Heather Connor has shown that she will be ready to compete at the 2023 IPF World Classic Open Powerlifting Championships on the week of June 11-18 in Valletta, Malta by performing a unique cluster set.

On May 5, 2023, Connor posted an Instagram reel of herself performing a unique cluster set — a training technique that involves very brief rest between repetitions. She began the set by deadlifting 190 kilograms (418.9 pounds) for a single rep. Her spotters immediately added more weight to the bar and, a few seconds later, she quickly performed a rep with 195 kilograms (430 pounds). Connor appears to have mistakenly listed the 195-kilogram lift as “424” pounds in the post’s caption.

The second repetition was above her current all-time World Record of 192.5 kilograms (424.4 pounds) that she pulled at the 2021 USAPL Raw Nationals. Both reps were above her current IPF World Record of 185 kilograms (407.8 pounds) that she achieved at the 2022 IPF World Classic meet, which she referenced in the text on the video.

Connor approached the bar in her familiar sumo stance, grabbed the barbell with a close grip, and lifted it straight up to a lockout. Once she returned the barbell to the floor, she stepped away while the other plates were added outside of the collars.

She then quickly returned to the barbell, repositioned herself, and began the second pull. The second rep was slower than the first, but she successfully locked out the rep before ending the set with a shout of excitement. She was wearing a singlet and weightlifting belt during the lifts.

Connor is a two-time IPF world champion in the 47-kilogram division, having won those championships in 2017 and 2019. She placed second to Tiffany Chapon at the 2022 edition of the contest. Her most recent meet was at the 2023 AMP Classic National Championships, where she placed second to Jessica Espinal. Connor’s lifts at that meet are as follows.

Heather Connor | 2023 AMP Classic National Championships

• Squat — 137.5 kilograms (303.1 pounds)
• Bench Press — 70 kilograms (154.3 pounds)
• Deadlift — 187.5 kilograms (413.3 pounds)
• Total — 395 kilograms (870.7 pounds)

If Connor were to win her weight class at the upcoming meet in Malta, it would be her third world championship. With four weeks remaining until the competition, this recent training clip may lead some powerlifting fans to believe that Connor has the potential to pull 200 kilograms (440 pounds). If she were to achieve that lift, she would be the first woman in her weight class to break that barrier.

Featured Image: @heather.e.connor on Instagram

The post Powerlifter Heather Connor (47 KG) Deadlifts 195 Kilograms (430 Pounds) in Training, Unofficially Breaks Her Own World Record appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

Many champions don’t just want to win titles — they want to help others become their best as well. One example of a champion that does as such is six-time Figure Olympia winner Cydney Gillon.

Outside of her competitive career, the former “Survivor” contestant trains and coaches other athletes. She also shares training tips for her social media followers, such as the ab workout she posted to her Instagram on May 8, 2023.

https://www.instagram.com/p/Cr_Ie4IuRUt/

Gillon told her 139,000 followers that she includes these three exercises regularly into her training routines, performing an ab workout in every training session. Besides the video demonstrations, she also included tips in the caption of the post to help execute the exercises.

Foam Roller Crunches

Gillon can be seen lying on the floor with a foam roller under her mid-back area. She lowers herself down so her upper back rounds around the foam roller before performing a standard crunch.

Her hands are behind her head with the elbows coming forward as she rises and flaring out as she goes back. She didn’t offer a specific rep goal, but performed eight reps on the video.

“There should be zero strain in your neck. Make sure your hand is properly supported and you aren’t bending your neck versus using your abs.”

Plank Knee Taps

Next, Gillon takes a push-up position before lowering her knees to the floor. Once they touch the ground, she immediately brings them back up to the starting position. She maintained a consistent cadence with each rep. Gillon showed herself doing 15 reps on this exercise.

Replying to a question in the comment section, she clarified the goal of the exercise by saying it works the entire ab muscle with an emphasis on the lower abs.

“Great if done efficiently. The core should be tight the entire time and the knees should not collapse to the floor. Plank first, drive knees down and right back up for each rep. This variation is good if your hip flexors are zapped from leg lifts or leg day.”

Planks

Gillon placed her elbows on the floor for the final exercise of the sequence. She performed a traditional plank with her elbows and forearms on the ground, while keeping her glutes slightly higher than her shoulders.

This stationary exercise is most effective when the abs remain strongly contracted instead of allowing them to relax. Gillon is shown holding the position for roughly 10 seconds before the clip ends.

“Make sure your core remains engaged and try to make sure you don’t rock forward to your shoulders when the abs begin to fatigue. Start with a short count then work your way up.”

Gillon will be making her next title defense when she steps on stage at the 2023 Figure Olympia contest as a part of the 2023 Olympia Weekend, scheduled for Nov. 2-5 in Orlando, FL. With six consecutive titles, she’s already the winningest champion in her division’s history.

The next-closest uninterrupted string of title wins was inaugural Figure Olympia champ Davana Medina’s three-year run (2003-2005). Nicole Wilkins amassed four total wins across six years (2009, 2011, 2013, 2014), still not approaching Gillon’s six-and-counting victories.

Not to discount her fellow Figure competitors, but Gillon appears to have no doubts about retaining her title indefinitely. In November, her streak could be expected to extend even further.

Featured Image: @vytamin_c on Instagram

The post Six-Time Figure Olympia Champion Cydney Gillon Shares Ab Training Tips appeared first on Breaking Muscle.

http://www.marksdailyapple.com/

Every once in a while, you run into a toddler who enthusiastically chows down on a huge dinner salad or side of ratatouille. Most parents, though, struggle to get their kids to eat more vegetables. If you’re raising a picky eater, join the club. That can be frustrating for you as a parent, but it’s not a sign that you’re doing something wrong. 

Young kids, especially, are supposed to be picky. They are hard-wired to reject new foods and foods that taste bitter or otherwise “icky” to them, a phenomenon known as “neophobia.”¹ Experts believe this is an innate survival mechanism designed to keep dangerous plants out of their mouths. Your child doesn’t know that Brussels sprouts and mustard greens aren’t trying to kill them. Although kids start to outgrow neophobia as they hit school age, most parents of older kids and teens will tell you that it’s still not easy to get them to enjoy vegetables. 

So what are parents to do?

On the one hand, we want our kids to eat diverse, colorful meals that deliver the full spectrum of vitamins, minerals, and other phytochemicals that promote strong, healthy bodies. On the other hand, the constant rejection of our hard work in the kitchen is exhausting and demoralizing. Mostly, we don’t want mealtimes to be miserable.

It’s not easy to expand your kids’ palettes, and it might take longer than you’d like, but it can be done. It boils down to two things: getting the kids’ buy-in and making veggies as appealing as possible. Here are some creative ideas to help kids develop a taste for vegetables.

Tips for Getting Kids (And Picky Eaters of All Ages) To Enjoy Vegetables

Give them choices.

Your kids will never truly enjoy vegetables if you force the issue. Kids respond better when they feel like they have some control and agency in any situation. Give them some choice in the matter… but constrain them. 

Instead of, “What do you want for dinner?” ask, “Should we have broccoli or asparagus with our dinner tonight?” 

Instead of, “You need to eat your vegetables before you can leave the table,” try, “Would you rather have three bites of cauliflower or two bites of cauliflower and one baby carrot?” 

Serve lots of options.

Everyone loves buffet-style food. Try:

• Taco or nacho bar, burrito bowls (tomatoes, salsa, onions, green onions, various peppers, cilantro, avocado—which yes, is technically a fruit)
• Baked potato or sweet potato bar (chopped broccoli or cauliflower, onions, tomatoes, chives) 
• Poke bowls (shredded carrots and cabbage, diced cucumber, diced or shredded radish, edamame, seaweed, avocado)
• Salad bar (anything!)

This also gives kids choice, and it’s more fun than a pile of vegetables plopped on their plates. As they assemble their meals, encourage them to take one bite of something new.

Sure, it’s a little more work up front to chop up a bunch of vegetables, but just think of it as meal prep. You can use leftovers to make omelets or salads the next day. 

Explain why it’s important.

We adults don’t always love all the “healthy foods” we choose to eat. (Does anyone like zucchini as much as dessert?) We eat them because we know they are good for us, and we appreciate how they make us feel. Even young kids can understand that different foods provide different building blocks that help our bodies grow strong. Just like their Lego sets have blocks of different shapes, sizes, and colors, vegetables of different colors serve slightly different functions. 

Keep it simple and age-appropriate, but give kids credit for being smart (if not always rational or cooperative!) 

Involve them in the preparation.

Again, this taps into their desire for control. Even young kids can help in the kitchen with washing, chopping, seasoning, stirring, plating, etc. Let them pick out a vegetable at the grocery store or farmer’s market—something familiar or novel. Get slightly older kids involved in finding easy vegetable recipes they might enjoy. Encourage them to pack their own lunchboxes (with options you approve of, including at least one vegetable). 

Make eating vegetables fun.

Don’t take mealtime too seriously. Let your kids play with their food. Cut veggies into fun shapes and let them arrange them on their plate to make food art. 

Ask them questions about the food that encourage them to engage with it. Which food on their plate is the crunchiest, softest, shiniest, saltiest? Pretend you’re on a cooking show and come up with fun or creative ways to describe the dinner like you’re contestants or judges.

Make a color chart and have kids put stickers in different columns to show the variety of vegetables they have tried.

Experiment with different textures.

Kids’ aversion to vegetables often has as much to do with the texture as it does with the taste.² Your kids might prefer certain foods raw, roasted, steamed, or air-fried. Maybe you can’t get them to eat a side of broccoli, but they’ll eat a bowl of blended broccoli soup. Blended soups can also serve as dipping sauces for sandwiches, wraps, crackers, or other vegetables they like more.

Make them taste better.

But let’s be honest: it’s usually the taste of vegetables that’s turning kids—and lots of adults—off. We all want to eat foods that taste good, and trying to force kids to like foods that simply don’t taste good to them will always be a losing proposition. That said, there are ways to enhance (and, to some degree, cover up) the flavor.

Generally speaking, roasted vegetables taste better than steamed or boiled. Salt and other seasonings make a big difference, as does adding some fat. Other tried-and-true ideas are

• Provide condiments and dips: ranch, hummus, salsa, guacamole, salad dressing, even ketchup
• Cook them with bacon fat or wrap them in bacon
• Smother with cheese or plant-based queso

Serve small portions.

Kids don’t need to eat huge servings of vegetables. One to one-and-a-half cups over the course of the whole day is enough for young kids, two to three cups for older kids and teens.³ You’ll probably have better luck serving small portions at each meal and snack. Toddlers can get what they need with just a few bites each time spread out across the day.

Bento boxes can be a great way to serve smaller portions of a variety of foods in a way that appeals to kiddos.

When All Else Fails, Hide Them

This strategy is somewhat controversial. Yes, the ultimate goal is to help our kids make self-supportive food choices. The “hide them” strategy shouldn’t supersede your efforts to get your kids on board with vegetables, but sometimes you need to bite the bullet and get those nutrients in. In other words, keep trying, even if you’re sneaking in vegetables by

• Blending them into smoothies
• Baking them into muffins, pancakes, or brownies
• Sneaking them into pasta sauce
• Mixing them into ground meat

Lead By Example

If you want your kids to willingly “eat the rainbow,” you must model that behavior.  Watch how you talk about vegetables, too. If your attitude is, “Yeah, cauliflower is gross, but it’s good for you, so eat up,” chances are your kid will never embrace it.

Don’t Give Up

Your kids might not ever love vegetables despite your best efforts. Some people just like certain foods more than others. You aren’t a bad parent, and your kid isn’t a bad kid, if they don’t like vegetables. That doesn’t mean you should stop offering them, though. Research shows that it typically takes 6 to 15 exposures before a kid will start to accept a new food, and it could be many more. ⁴ 

They’ll probably never like vegetables as much as sweeter foods like fruit or ice cream. This is another innate preference, and you can’t fight nature. That’s why getting their buy-in is important. Hopefully, they’ll choose to eat vegetables even if they aren’t their favorite because they understand why it matters.

If they are eating a variety of foods—even if it’s not as wide a variety as you’d like—that includes some protein sources, a few different vegetables, some fruits, and maybe yogurt and other dairy products, that’s a good start. If you’re concerned about their nutritional status, talk to their pediatrician about adding a multivitamin. Otherwise, give it time. 

The big thing to remember is that you don’t want to become locked in a power struggle with your kids over food. When mealtime becomes a battleground, everyone loses. I know it’s hard when it feels like your kids are being stubborn and uncooperative, but their aversions have a real biological basis (and also, kids push buttons like it’s their job). Chances are, your kid will grow into a good eater with a more diverse palette as they get older if you keep providing opportunities and encouragement without forcing it. Hang in there!

The post How to Get Kids to Eat More Vegetables appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

2020 World’s Strongest Man (WSM) winner Oleksii Novikov was hoping to join the list of two-time champions at the 2023 WSM contest in Myrtle Beach, SC. However, he finished in third place behind champion Mitchell Hooper and runner-up Tom Stoltman.

On May 8, 2023, Novikov shared a 42-minute video on his YouTube channel recapping his WSM week. The former champion reviewed his performance through the contest’s 11 events. However, one key piece of information he shared may shed some light on his surprising third-place finish in the Circus Dumbbell event on the final day of competition. Novikov has traditionally dominated that challenging overhead press in previous competitions and set an unofficial world record lifting 153.2 kilograms (337.8 pounds) while training in 2021.

Novikov revealed that he competed in the 2023 WSM with an elbow injury suffered in training, though he didn’t discuss a specific diagnosis. Novikov spoke in Ukrainian and the captions showed the English translation. He spoke about the injury at the 30:36 mark in the video below.

Novikov suffered the injury in training while performing the Circus Dumbbell with weights heavier than what he would eventually lift in the contest — at the 2023 WSM, Novikov was only able to successfully press 132.5 kilograms (291 pounds) overhead. He shared that he initially thought it was simple elbow pain and less serious than it actually was. 

“In the last training session [before the WSM contest], I lifted 144 kilograms (317 pounds). At 148 kilograms (326 pounds), I didn’t get the lockout. And during all these processes, I got an injury which I didn’t pay much attention to. Just some elbow pain. I kept training and only then noticed this issue with my elbow.

The elbow lost its function at full extension and activating where it has to activate. And due to that, there were problems with the lockout. And that’s why locking out heavy weights became a problem for me … Don’t know whether I need a surgery or not, but I’ll certainly take care of my elbow,” he said.

He felt the issues with lockouts were why he struggled during the dumbbell event on the last day of competition. He’s uncertain whether or not he will need surgery, but Novikov made it sound as if that is at least being considered.

Novikov realized that this issue and the result of that event could’ve very well cost him the title in South Carolina.

“My signature event became an Achilles heel for me. For me, that’s an upset for sure and it brought me down, mentally, a little.”

Novikov also assessed that his issues for the competition went beyond physical problems. Many athletes feel sports are as much mental as they are physical, and Novikov is no different. Hearing and reading comments that suggested he ‘win or not come back’ as a way of encouragement may have backfired.

“You all want me to win, and I also want that. I guess not less than you, but it puts some kind of pressure on me that I start thinking that it’s super important, and I plan my performance the way like ‘either win or nothing.’ And when some kind of problem occurs, like with the [Reign Total Body Fuel Shield Carry event], it hurts me mentally, and, overall, it becomes hard to focus on the next events.”

Novikov also shared that he will take time off to let his body recover from the competitions he’s already entered this year, as well as to allow his elbow to heal whether he has surgery or not.

Novikov had also suffered a lat injury earlier in the year leading up to the 2023 Europe’s Strongest Man contest. Clearly, an athlete of Novikov’s caliber has world-class levels of strength both in the muscle and mind, but time to rebuild and refocus could be what he needs to put himself in the best position to succeed going forward. He didn’t reveal what his next contest will be or if he will do another show in 2023.

Featured Image: Todd Burandt / Courtesy of World’s Strongest Man

The post Oleksii Novikov Reveals Elbow Injury Affected His 2023 World’s Strongest Man Performance appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

IFBB Pro League Masters bodybuilder Fred “Biggie” Smalls is most famous in bodybuilding circles for his entertaining, dance-based posing routines while competing in the sport from 2011 until 2018. Those skills earned him the best poser award at three separate Arnold Classic competitions.

The Delaware native will be performing at least one more routine when he takes the stage at the 2023 Masters Olympia on the weekend of Aug. 26-27 in Cluj-Napoca, Romania. On May 4, 2023, Smalls gave the fans a sneak preview of what they could expect when he shared an Instagram reel of himself training biceps and triceps.

During the session, Smalls performed dumbbell spider curls, machine preacher curls, rope hammer curls, and lying single-arm triceps extensions in the clip. Details of the full workout weren’t shared in the caption of the post, but it’s clear that Smalls has been training hard and staying in superb shape since his last contest in 2021.

When he flexes those arms in Romania, he’ll be one of 19 pros competing for the first Masters Olympia championship since Dexter Jackson won the title in 2012. To qualify for the Masters division, athletes must be at least 40 years old. Here’s a look at the full roster.

• Vladimir Agrinskiy
• Slavoj Bednar
• Robert Burneika
• Maxx Charles
• Philip Clahar
• Kamal Elgargni
• Michael Ely
• Vinny Galanti
• Ken Jackson
• Rusty Jeffers
• Tony Lagrene
• Joshua Lenartowicz
• Sergio Lima
• Michael Lynn
• Marek Olejniczak
• Joseph Piersante
• Logan Robson
• Fred Smalls
• Ron Stevens

All 19 of those men will be looking to impress the judges enough to win the Masters Olympia title, a 2023 Mr. Olympia qualification, and $20,000 in first-place prize money. The top five finishers in the Men’s Open division will also take home financial rewards. The prize breakdown is below.

1st place — $20,000

2nd place — $10,000

3rd place— $5,000

4th place— $3,000

5th place — $2,000

Smalls turned professional at the 2010 NPC Nationals championships and he began competing in 2011. While his only pro win came at the 2015 Europa Dallas Pro in Dallas, TX, he qualified for the Mr. Olympia contest three times (2012, 2014, 2015) — his best finish in the sport’s biggest show was 13th in 2014. Smalls most recently returned to compete in the 2021 California Pro, where he finished in eighth place.

Featured Image: @ifbbpro_fredbiggiesmalls on Instagram

The post Captivating Bodybuilder Fred “Biggie” Smalls Trains Arms for 2023 Masters Olympia appeared first on Breaking Muscle.

Originally Posted At: https://breakingmuscle.com/feed/rss

The 2023 Masters Olympia is scheduled to be held on the weekend of Aug. 26-27, 2023 in Cluj-Napoca, Romania. There will be plenty of history made at this competition. It’s the first time that the Men’s Open Masters Olympia will be held since Dexter Jackson won the title in 2012. For the other nine divisions, it will be their first Masters Olympia competition, including the 212 division.

One of the men in that 212 lineup is David Henry, who knows a lot about making Olympia history. He’s the first Olympia champion in the history of the 212, which dates back to even before the weight cap was 212 pounds.

Henry was a part of the lineup for the inaugural Olympia 202 Showdown in 2008, when the weight cap for the division was 202 pounds. That contest in Las Vegas, NV was the first time since 1979 that the Olympia had two different weight classes. Frank Zane won the lightweight and overall Mr. Olympia titles that year, before the classes were reunited in 1980 — the year Arnold Schwarzenegger came out of retirement to win his seventh Mr. Olympia title.

When Henry won that inaugural Olympia 202 title, he faced a lineup of contenders that included two eventual bodybuilding greats. Kevin English finished in second place — he would go on to win the next three 202 Olympia titles from 2009-2011. Flex Lewis placed third in 2008 and he would eventually overtake English to begin his own string of seven titles once the weight cap was raised to 212 in 2012.

Henry never reclaimed his title after losing it in 2009, but he’s been a mainstay in the division in the years since. As an active competitor, Henry most recently placed third at the 2022 Japan Pro and earned his most recent contest victory at the 2021 Legion Sports Fest Pro. At 48 years old, he’s qualified to be in the 2023 Masters Olympia 212 lineup with its 40-year-old minimum.

The full 18-man lineup for the 2023 Masters Olympia 212 is below.

• Anwar Darwish Ali
• Masoom Butt
• Fernando Noronha de Almeida
• Ricardo Plata Duran
• Jim Everton
• Derik Farnsworth
• Ahmed Fawzi
• David Henry
• Milton A. Martinez
• Zohir Mihoubi
• Bola Ojex
• Jicheng Qian
• Jonni Shreve
• Steve Thayer
• Ryan Walters
• Wayne Williams
• Jeff Williamson
• Hidetada Yamagishi

Whoever wins this contest will make history as the first Masters Olympia 212 champion, but Henry has even more history riding on this coveted championship. The only competitor to have won both the Masters Olympia and Mr. Olympia titles is Dexter Jackson, who also won the Sandow trophy in 2008 — the same year Henry won his Olympia title.

If the United States Air Force veteran manages to take the win in Romania, his legacy in the sport may be even more secure than it already is.

Featured Image: @davidhenry_ifbbpro on Instagram

The post David Henry Looks to Achieve Another Olympia Milestone at the 2023 Masters Olympia Contest appeared first on Breaking Muscle.