The 2023 Clash on the Coast contest featuring strongman and strongwomen competition occurred on March 24-26, 2023, at the Beach Club Resort in Hilton Head, SC. The Men’s U105KG division and the Women’s U82KG division were contested in the South Carolina sun.

At the end of the three-day competition, Andrew Clayton narrowly claimed victory in the Men’s U105KG division with a half-point lead over Dan Hughes. Sumer Johnson emerged victorious in the Women’s U82KG division with four points to spare over runner-up Jodi Kennedy.

2023 Clash on the Coast Results

Check out the full results for both divisions below:

Men’s U105KG Results

1. Andrew Clayton — 49 points
2. Dan Hughes — 48.5 points
3. Matt McKeegan — 46.5 points
4. Richard Moczygemba — 42 points
5. Isaac Maze — 33 points
6. Tim Makowski — 29 points
7. Matt McQuiston — 28 points
8. Bob Schwantz — 24.5 points
9. Matt Powell — 22.5 points
10. Frank Provenzano — 20 points
11. Vince Wilkinson — 16.5 points
12. Eric Olmstead — 14.5 points

Maze was the defending champion heading into the 2023 contest. Four strongmen advanced past Maze during the competition, including Clayton. According to Strongman Archives, this marks the fourth major contest victory of Clayton’s strongman career.

Women’s U82KG Results

1. Sumer Johnson — 58 points
2. Jodi Kennedy — 54 points
3. Jessica Mitchell — 47 points
4. Carlee Olivera — 36 points
5. Sue Eger — 35 points
6. Anetka Brzakova — 28.5 points
7. Katie Gutwald — 28 points
8. Claire Myler — 24 points
9. Hanne Gauland — 15.5 points
10. Amalie Flowers — 14 points
11. Sophia Sharp — Eight points
12. Kaylynn Prough — Five points

This is Johnson’s third major contest appearance. It is the first win of Johnson’s strongwoman career. Johnson’s previous two contest appearances were a fifth-place finish at the 2022 America’s Strongest Woman contest and a fourth-place finish at the 2022 Arnold Amateur Strongwoman World Championships.

The head judge for the 2023 Clash on the Coast was American log lift record holder Bobby Thompson. The events that the athletes were tasked with for each day of competition are below.

[Related: 2023 Shaw Classic Events Released]

Day One Events

• Press Medley
• Frame Deadlift
• Keg Toss
• Tire Flip & Chain Drag
• Arm-Over-Arm Truck Pull

Day Two Events

• Cyr Dumbbell Clean & Press
• Deadlift Medley
• Yoke & Keg Medley
• Sandbag-to-Shoulder
• Head-to-Head Stone

Day Three Events

• Log Clean & Press
• Fatback Frame Carry
• Sandbag, Yoke Push, Keg Medley
• Keg Toss
• Head-to-Head Stone

[Related: Evan Singleton’s Tips for Aspiring Strongman Athletes]

[Related: Best Strongman Equipment for Home Gyms]

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Featured image: @runningstrongman and @sumerjohnson on Instagram

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The United States tends to do very, very well at the Pan American Weightlifting Championships, thanks in no small part to the power and grace of weightlifters like Jourdan Delacruz. On Mar. 27, 2023, Delacruz led the charge for Team USA when she clinched a gold medal in the 49-kilogram division — setting two new records in the process.

Delacruz capped off a stellar day on the weightlifting platform with her 112-kilogram, or 246.9-pound, clean & jerk. This not only guaranteed her the gold medal in the Total but advanced the American record (which she previously held) by a single kilo in addition to being a Pan American record. Check it out: 

[Related: Weightlifter Clarence Kennedy Compares His “Natty vs. Enhanced” Squat Strength]

Delacruz’s victory in Bariloche, Argentina, where the competition is running from Mar. 27 to Apr. 1, was a return to form. In 2022, she took silver behind teammate Hayley Reichardt, who won with a one-kilogram margin (192 to 191).

One year later, Delacruz took the top of the podium back, again, by one kilo (198 to 197). Both athletes snatched 86 kilograms, or 189.5 pounds.

Neck and Neck

Delacruz and Reichardt are not only two of the States’ best female weightlifters, but they’re also each other’s toughest competition in the region. Both compete in the 49-kilogram division and, when they attend the same event, tend to finish with nearly identical performances: 

2023 Pan American Championships

• Jourdan Delacruz: 198KG Total
• Hayley Reichardt: 197KG Total 

2022 World Weightlifting Championships

• Jourdan Delacruz: 191KG Total
• Hayley Reichardt: 194KG Total

2022 Pan American Championships

• Jourdan Delacruz: 191KG Total
• Hayley Reichardt: 192KG Total

2020 Pan American Championships (Held 2021)

• Jourdan Delacruz: 200KG Total
• Hayley Reichardt: 189KG Total

Delacruz and Reichardt’s rivalry is advantageous for the States’ presence on the international podium. However, only one of them has a realistic chance at making the Olympic team for the 2024 Games in Paris, France. 

With the adjustments to Olympic qualification set forth ahead of Paris ’24 encouraging a heavy Total above all else, Delacruz — who appeared at the 2020 Olympics but failed to register a Total — will have to contend with Reichardt on a regular basis at major international competitions for roughly the next 15 months. 

Draped in Gold

Above all else, Delacruz put forth a stellar performance in Argentina and set the tone for the rest of the American competitors to follow. A new American and Pan American record in the clean & jerk is commendable, but Delacruz also registered her highest international Total in two years’ time. She’s got the Paris podium locked in her sights. 

More Weightlifting Content

Weightlifting doesn’t end at the 2023 Pan American Championships. Your next BarBend read is right here:

• The Best Weightlifting Accessory Exercises You Can Do
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• These Are the 10 Most Fun Weightlifters to Watch

Featured Image: @yks.media on Instagram

The post Weightlifter Jourdan Delacruz (49KG) Sets 112-Kilogram Clean & Jerk American Record at 2023 Pan American Championships appeared first on BarBend.

On Saturday, Mar. 25, 2023, super heavyweight powerlifter Jesus Olivares competed in the International Powerlifting Federation’s (IPF) Sheffield Championships. He not only won his category but set an all-time raw world record total of 1,152.5 kilograms (2,540.8 pounds)

Olivares’ new all-time raw world record total surpassed the previous record of 1,127.5 kilograms (2,485.7 pounds) scored by Dan Bell at the 2020 RPS Sarasota Showdown. The summary of Olivares’ performance, including his lifts, can be seen below, courtesy of Powerlifting America’s Instagram page:

 

 

 

 

 

 

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A post shared by Powerlifting America (@powerlifting_america)

[Related: Joe Sullivan (100 KG) Breaks All-Time World Record Raw Squat with 386-Kilogram (851-Pound) Lift]

2023 IPF Sheffield Powerlifting Championships Results | Jesus Olivares, +120KG, Raw 

• Squat — 470 kilograms (1,036.35 pounds)
• Bench Press — 272.5 kilograms (600.8 pounds)
• Deadlift — 410 kilograms (904.5 pounds) — New World Record
• Total — 1,152.5 kilograms (2,542.1 pounds) — New All-Time World Record

According to Open Powerlifting, Olivares weighed in at 178.1 kilograms (392.8 pounds). He went nine for nine on the day, starting with the squat. He opened with 425 kilograms (937.1 pounds), followed by his second attempt of 455 kilograms (1,003.2 pounds), which were both successful. His final lift was 470 kilograms, which he completed with two white lights out of three. The left side judge red-lighted the lift.

From there, Olivares bench pressed an opening of 250 kilograms (551 pounds) successfully. He made good on his second attempt of 265 kilograms (584.3 pounds) as well. The third attempt was for 272.5 kilograms, and it was also scored two to one in his favor. The same judge red-lighted this attempt.

Olivares began the deadlift with a successful 370 kilograms (815.8 pounds). His second attempt was 399 kilograms (879.7 pounds), which was white-lighted. The final deadlift for the all-time raw world record total was 410 kilograms, and he lifted it without issue to full lockout. Three white lights later, Olivares unsnapped his lifting belt and celebrated.

In addition to setting the all-time raw world record total and his prize purse was $36,681, Olivares’ win qualified him for the 2023 IPF World Classic Open Championships, set for June 11-18, 2023, in Valletta, Malta.

More Powerlifting Content

• Danny Grigsby (110KG) Deadlifts New All-Time World Raw Record of 467.5 Kilograms (1,030.7 Pounds)
• Phillip Herndon (125KG) Sets All-Time World Record Raw Squat of 411 Kilograms (906 Pounds)
• Sonita Muluh (+84KG) Squats One Kilogram Over the All-Time Raw World Record in Training

Featured image: @mega.gojira on Instagram

The post Jesus Olivares (+120KG) Sets New All-Time World Record Raw Total of 1,152.5 Kilograms appeared first on BarBend.

The 2023 Shaw Classic will occur on August 19-20, 2023, in Loveland, CO. The contest will feature 16 of the world’s top strongmen, including the show’s namesake, four-time World’s Strongest Man (WSM) Brian Shaw. This contest will be the final contest of Shaw’s career.

On March 24, 2023, Shaw took to his YouTube channel to reveal the events comprising the fourth edition of the Shaw Classic. Check it out below:

[Related: 2023 Australia’s Strongest Man and Strongest Woman Results]

2023 Shaw Classic Events

• Log Medley
• Max Hummer Tire Deadlift
• Wheelbarrow and Arm-Over-Arm Medley
• Bag Toss
• Car Leg Press
• Atlas Stones
• Bench Press
• Fingal’s Fingers and Power Stairs Medley

The Log Medley will be similar to how it was done in the 2022 Shaw Classic. There will be three logs of ascending weight. Athletes may choose to lift any of the logs. A single rep with a heavier log will always rank higher than any number of reps on a lighter log. 

The Bench Press event is new to the Shaw Classic and will involve a new apparatus allowing the lifters to press while standing upright. At the time of Shaw’s announcement, the apparatus for this event has not yet been fully built.

While the Atlas Stones is an event at the 2023 Shaw Classic, it will not be the finale as it typically is in most other strongman contests. The final event of the 2023 Shaw Classic will be the Fingal’s Fingers and Power Stairs Medley. The number of implements and weights of those implements for the event have not yet been determined by Shaw and his team at the time of this article’s publication.

[Related: Evan Singleton’s Tips for Aspiring Strongman Athletes]

The post 2023 Shaw Classic Events Released appeared first on BarBend.

The 2023 Musclecontest Rio Pro bodybuilding show was held on Saturday, March 25, 2023, in Rio de Janeiro, Brazil. Five athletes were originally on the roster, but three more athletes registered before the contest began. Out of the eight competitors, who all represented the host country, Renata Guaraciaba was awarded first place.

Second place went to Rafaelle Zen, and Silmara Walter rounded out the top three. The overall results can be seen below:

2023 Musclecontest Rio Pro Results | Wellness

1. Renata Guaraciaba
2. Rafaelle Zen
3. Simara Walter
4. Nerilde Garcia
5. Gabriela Tavares
6. Jessica Basso
7. Rose Lopes
8. Debora Pereira

The head judge for this competition was Tamer El Guindy.

[Related: 2023 Klash Series Championships Bikini Division Results — Aimee Leann Delgado Wins]

Winner — Renata Guaraciaba

The judges put the athletes through two rounds of comparisons — pre-judging and finals. Guaraciaba won both rounds with perfect scores. This was the former Figure athlete’s first Wellness victory, earning her qualification for the 2023 Olympia, scheduled for Nov. 2-5 in Orlando, FL.

The 2023 Olympia will be Guaraciaba’s second appearance on bodybuilding’s grandest stage. She competed in the 2015 Figure Olympia in Las Vegas, NV. She finished that contest outside the top 15.

Second Place — Rafaelle Zen

Zen was the 2021 NPC Worldwide Amateur Olympia Brazil winner, and this was the first contest of her second pro season — her highest finish so far. She has finished in fifth place twice, at the New York Pro and the Miami Muscle Beach Pro.

To join Guarciaba and the other qualified athletes in the Olympia lineup, Zen must enter and win a different pro show. In early 2023, the IFBB Pro League announced that aside from Olympia winners and the top three of the previous year’s Olympia lineup, only contest winners would qualify for the Olympia.

Third Place — Simara Walter

This was Walter’s third pro show since winning her pro qualification at the 2022 NPC Worldwide Champions Cup event. It’s her highest career placing. She was 13th at the Mr. Big Evolution Pro and 11th in the Tampa Pro.

Updated Wellness Olympia Qualified Athletes

Thanks to this win, the Wellness Olympia now has six qualified athletes. They are listed below.

• Francielle Mattos — 2021 and 2022 Olympia Champion
• Isabelle Nunes — 2022 Olympia runner-up
• Angela Borges — 2022 Olympiar, Third Place
• Kassandra Gillis — 2023 Wellness International Winner
• Alexis Adams — 2023 Sampson Showdown Pro Winner
• Renata Guaraciaba — 2023 Musclecontest Rio Pro Winner

The next Wellness contest on the 2023 schedule is the Houston Tournament of Champions, scheduled for April 1, 2023, in The Woodlands, TX.

More Bodybuilding Content

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Featured Image: @reguaraciaba on Instagram

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Three IFBB Pro League bodybuilding shows occurred on Saturday, March 25, 2023. One of them was the 2023 Sampson Showdown Pro Wellness contest in Las Vegas, NV. Five athletes competed for the judges, and Alexis Adams emerged victorious to receive the first-place trophy. The final order of finish for all competitors is below:

2023 Sampson Showdown Pro Results | Wellness Division

• Alexis Adams
• Haley Johnson
• Tammy Sievers
• Elizabeth Williams
• Tina Breshears

Adams’ victory garnered her a qualification to the 2023 Olympia in Las Vegas, NV, on Nov. 2-5, 2023, where she has the opportunity to challenge reigning two-time Wellness Olympia champion Francielle Mattos for the title.

[Related: 2023 Klash Series Championships Bikini Division Results — Aimee Leann Delgado Wins]

Winner — Alexis Adams

2023 marks Adams’ first full season as a pro, and she kicked it off with her first pro win. The judges scored her in first place during both pre-judging and the finals with a perfect score.

In Adams’ only previous contest appearance, she finished in third place at the 2022 Tampa Pro. She joins two-time defending champion Francielle Mattos, 2022 Olympia runner-up Isabelle Nunes, 2022 Olympia third-place finisher Angela Borges, and 2023 Wellness International winner Kassandra Gillis on the list of qualified athletes following this show for the 2023 Olympia.

Second Place — Haley Johnson

This contest was the second pro show of Johnson’s career. The Georgia native finished in seventh place in her pro debut at the 2022 Texas Pro. The former NPC Junior USA Wellness winner showed potential at this contest but will have to enter and win a different pro show to qualify for the 2023 Olympia — only contest winners will advance to the Olympia this season.

[Related: Yoga for Bodybuilding: How Getting Flexible Helps You Gain Muscle]

Third Place — Tammy Sievers

Sievers was in third place in the main competition but ranked first in the Masters Over 35 and Masters Over 40 divisions. Sievers was the 2021 NPC Masters USA winner. This was her highest placing so far as a pro, and the Masters victory was her first as well. Masters victories do not grant athletes Olympia qualification. 

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Featured Image: @a_fit_adams on Instagram 

The post Alexis Adams Wins 2023 Sampson Showdown Pro Wellness Show appeared first on BarBend.

Joe Sullivan has broken his all-time world record raw squat in the 100-kilogram category. On Saturday, March 25, 2023, the Las Vegas, NV, native competed in the 2023 World Raw Powerlifting Federation (WRPF) Metroflex Battle of the Yard 8 meet in Murrieta, GA.

Sullivan wasted no time in breaking the record, using his second attempt of the day to squat 386 kilograms (851 pounds), adding one kilogram to the all-time raw world record he already held. The lift can be seen in the video below, courtesy of Joe Sullivan‘s Instagram page:

[Related: Danny Grigsby (110KG) Deadlifts New All-Time World Raw Record of 467.5 Kilograms (1,030.7 Pounds)]

According to LiftingCast, Sullivan weighed in at 99.9 kilograms (220 pounds), one-tenth of a kilogram below the cutoff. Sullivan wore a singlet with a lever weight belt, knee sleeves, and wrist wraps along with sunglasses as the meet was held outside. 

Sullivan opened the meet with a lift of 375 kilograms (826.7 pounds) that received three white lights. He then went for broke on attempt number two. After unracking and receiving the command to squat, Sullivan lowered himself into the hole. Despite a struggle at the bottom, he stood tall with the weight and returned it to the rack at the judge’s command. The lift was granted three white lights.

Sullivan waived off his third attempt because his goal for the day was achieved. His results are below:

2023 WRPF Metroflex Battle of the Yard 8 Results | Joe Sullivan, 100KG RAW

• Squat — 386 kilograms (851 pounds) — New All-Time Raw World Record
• Bench Press — 225 kilograms (496 pounds)
• Deadlift — 327.5 kilograms (722.1 pounds)
• Total — 938.5 kilograms (2,069.2 pounds)

This new record broke Sullivan’s previous record by a single kilogram. On Sept. 24, 2022, Sullivan squatted 385 kilograms (848.8 pounds) at the 2022 United States Powerlifting Association (USPA) Raw Pro meet in North Kansas City, MO. That attempt broke his then-previous record of 380 kilograms (837.7 pounds), which was set at the 2021 WRPF Bucked Up Showdown in Kansas City, MO.

Sullivan has maintained the all-time raw squat world record since he first broke it in September 2020, when he set the mark at 372 kilograms (822 pounds) at that year’s Showdown meet. Sullivan opened his 2023 meet with more weight than he set the record with three years prior.

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• JayCee Cooper Wins Discrimination Lawsuit Against USA Powerlifting
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Featured image: @joesullivan_aod on Instagram

The post Joe Sullivan (100 KG) Breaks All-Time World Record Raw Squat with 386-Kilogram (851-Pound) Lift appeared first on BarBend.

Aimee Leann Delgado is the 2023 Klash Series Championships Bikini Division winner. Delgado was one of 18 IFBB Pro League athletes competing in this show in Orlando, FL, and was the last competitor standing on center stage with the first-place trophy. Second place went to Brittany Gillespie, and Kathy Seitz accepted the bronze. The top 10 finishers can be seen below:

2023 Klash Series Championships Results — Bikini Division

1. Aimee Leann Delgado
2. Brittany Gillespie
3. Kathy Seitz
4. Carlee Stevenson
5. Emily Plajer
6. Priscilla Leimbacher
7. Ashley Hampton
8. Urchal Byambatseren
9. Rebecca Flachner
10. Janine Herrera

With this win, Delgado earned her qualification to the 2023 Olympia, scheduled for Nov. 2-5, 2023, in Orlando, FL, to challenge reigning Bikini Olympia champion Maureen Blanquisco.

[Related: Olympia Judge Terrick El Guindy: Aesthetic Bodybuilders Are “Bad News” for Mass Monsters]

Winner — Aimee Leann Delgado

Delgado made her Olympia debut in 2022 in her hometown of Las Vegas, NV, ranking sixth overall. Head judge Sandy Williamson put the athletes through comparisons in pre-judging and finals — Delgado won both rounds. This was Delgado’s first victory in the pro ranks.

Second Place — Brittany Gillespie

Gillespie made her professional debut at this contest. She had turned pro by winning the 2021 NPC National Championships, but the California native took the 2022 season off to make improvements.

Even though Gillespie didn’t win, being compared with a top-six Olympia competitor and receiving first-place votes in pre-judging should give her confidence heading into her next pro show. 

Third Place — Kathy Seitz

Seitz became a pro by winning the 2021 NPC Universe contest. She finished outside the top 15 in her first pro show, the 2021 Janet Layug Battle of the Bodies. Like Gillespie, she skipped the 2022 season, and the time off paid off. Should Seitz compete again this year, she will have a lot more attention thanks to this finish.

Janine Herrera placed 10th in the open lineup but won the Masters Over 40 contest. Only Open division victories offer Olympia qualifications. The next pro show on the Bikini division schedule is the 2023 1 Bro Pro Show, scheduled to be held on April 8, 2023, in England.

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The post 2023 Klash Series Championships Bikini Division Results — Aimee Leann Delgado Wins appeared first on BarBend.

Danny Grigsby continues to add to his deadlift legacy in powerlifting. His latest feat came at the 2023 World Raw Powerlifting Federation (WRPF) Metroflex Battle of the Yard 8 Meet in Murrieta, GA, on Saturday, Mar. 25, 2023.

At that meet, Grigsby deadlifted 457.5 kilograms (1,008.6 pounds) on his second attempt to set the record in the 110-kilogram raw class. He tacked 10 kilograms on it on his third attempt by pulling 467.5 kilograms (1,030.7 pounds). You can see the new world record lift below, courtesy of Grigsby’s Instagram page:

[Related: Phillip Herndon (125KG) Sets All-Time World Record Raw Squat of 411 Kilograms (906 Pounds)]

On the final pull, Grigsby approached the barbell with his usual sumo stance, grabbed it with an overhand hook grip, and pulled it quickly to full lockout. Once the head judge gave the down command, Grigsby returned the bar to the floor, and all three judges gave white lights for the effort.

This was the second world record set at the meet. Earlier in the day, 100-kilogram lifter Joe Sullivan chipped his own raw squat world record by one kilogram to set the new mark at 386 kilograms (851.1 pounds).

2023 WRPF Metroflex Battle of the Yard 8 Results | Danny Grigsby, 110KG RAW

Grigsby placed first in the 110-kilogram category at the meet. The summary of his overall day is below:

• Squat — 352.5 kilograms (777.2 pounds)
• Bench Press — 197.5 kilograms (435.4 pounds)
• Deadlift — 467.5 kilograms (1.030.8 pounds) — New All-Time World Record
• Total — 1,017.5 kilograms (2,243.4 pounds)

According to LiftingCast, Grigsby weighed in at 109.8 kilograms (242 pounds) for the meet. His record-setting lift broke the previous record of 455 kilograms (1,003 pounds) set by Jamal Browner at the 2022 United States Powerlifting Association (USPA) Pro Raw Championships on Sept. 24, 2022, in North Kansas City, MO.

[Related: Sonita Muluh (+84KG) Squats One Kilogram Over the All-Time Raw World Record in Training]

This is Grigsby’s third deadlift world record within the last year across three weight classes. He has the all-time world raw deadlift record regardless of weight class with his pull of 487.5 kilograms (1,074.5 pounds) at the 2022 WRPF American Pro. That lift was performed in the 125-kilogram category.

Grigsby also holds the raw world record in the 140-kilogram class thanks to his lift of 465 kilograms (1,025.1 pounds) almost one year ago to the day of his new record at the 2022 USPA Virginia Beach Classic on Mar. 26, 2022. That lift was the first raw deadlift of over 1,000 in history.

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• JayCee Cooper Wins Discrimination Lawsuit Against USA Powerlifting
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Featured Image: @dan_grigs on Instagram.

The post Danny Grigsby (110KG) Deadlifts New All-Time World Raw Record of 467.5 Kilograms (1,030.7 Pounds) appeared first on BarBend.

Salt, or sodium, gets a bad rap in nutrition culture — maybe for good reason. A diet too high in sodium from processed foods can contribute to health problems like high blood pressure. 

But salt also plays an important role in hydration and muscle functions. Athletes who exercise regularly may be able to use it to their advantage. Whether you’re thinking about maximizing your endurance and blood flow, or just staying hydrated during intense workouts, salt might be an invaluable trick up your sleeve.

Does that mean you should be using salt as a pre-workout? First, let’s dive into the science behind salt, pre-workouts, and the potential benefits of combining them before your training session. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

• What Is Pre-Workout?
• What Is Salt?
• How Does Salt Affect Your Body?
• Potential Benefits of Salt Pre-Workout
• How to Consume Salt Pre-Workout
• Frequently Asked Questions

What Is Pre-Workout?

Pre-workout is a powdered supplement that you can mix with water to give you a boost of power and focus before your training session. It’s meant to improve your exercise performance while increasing energy and reducing fatigue. (1)

Pre-workout supplements generally contain a variety of ingredients including caffeine and creatine, and amino acids like beta-alanine, L-citrulline, and taurine. (2) If you aren’t into supplements, you can alternatively get a pre-workout boost of energy by combining nutrients through whole foods and beverages.

There are many brands of pre-workout supplements, so the ingredients will vary. However, sodium is not found in high amounts in most pre-workouts. There is often little to no salt in pre-workout supplements. (2) Should there be? Is salt good for pre-workout?

What Is Salt?

To consider if you should have salt pre-workout, let’s first look at the science behind salt. Salt, or sodium chloride, is a physiologically essential nutrient. (3) It’s a mineral that exists in your body and that you also get from foods and beverages. Salt is also an electrolyte that works with potassium to maintain fluid balance in your cells. (3)

The Centers for Disease Control and Prevention (CDC) states that most Americans consume too much sodium. Too much sodium can increase your blood pressure and put you at risk for cardiovascular disease and stroke. (4)

However, some sodium is needed for your body to function, and it can have an impact on your workouts as well. Does it then make sense to have sodium pre-workout?

How Does Salt Affect Your Body?

Although having too much sodium in your overall diet can cause health risks, salt is still needed to perform essential bodily functions. It serves to conduct nerves, plays into muscle contraction and relaxation, and helps to maintain a balance of water, electrolytes, and other minerals. (3)

How Does Salt Affect Workouts?

Excess sodium can be detrimental, but context matters. If you work out regularly, you’re used to sweating a lot. When you sweat during your workout, you can lose from half a liter to four liters of water. That amount of water can contain up to 1000 milligrams (mg) of sodium. (5) 

So, any pre-workout salt you consume may be lost when you sweat, and wouldn’t necessarily contribute to overconsuming sodium. In addition to hydration, salt also plays into blood flow, muscle contraction, and relaxation. Let’s look at some potential benefits of timing your salt intake before you hit the gym.

Potential Benefits of Salt Pre-Workout

Is salt a good pre-workout? An effective pre-workout will contain several nutrients to help boost training performance. Solely consuming salt as pre-workout may not do much, but including salt with your pre-workout may have several benefits. 

May Help You Stay Hydrated

Sodium is an electrolyte that helps maintain fluid balance. (3) When you sweat during a workout, you lose water, electrolytes, and sodium. Having salt before your workout can help you keep your energy levels balanced while you train, rather than feeling depleted at the end of your session.

Sweating also reduces your plasma volume, which can cause reductions in performance. (6) One study showed that ingesting sodium pre-exercise can expand your plasma volume, which leads to improved performance, measured by time to exhaustion. (6) 

Ingesting salt pre-workout has been shown to enhance electrolyte balance and stimulate water retention in the body. (7) This benefit is the key to understanding further benefits to using salt as pre-workout — including muscle contraction and exercise performance. 

May Improve Exercise Performance

Research repeatedly hails pre-workout salt ingestion as an ergogenic — intended to enhance physical performance — aid to exercise. (6) 

Ingesting salt pre-workout may improve your exercise performance over time. It can help you stay hydrated, get your blood pumping, and work out longer. With all of these changes, the overall quality of your work can improve over time. But, more research is needed on direct links between pre-workout salt consumption and strength gains. 

May Increase Endurance

Adding salt to pre-workout may increase your endurance. Studies show that a positive effect of pre-exercise sodium intake is a reduction of physical fatigue in endurance sports caused by enhanced electrolyte balance. (7) 

You may be able to push a little harder and longer in your sessions if you have adequate sodium in your system. 

These benefits may be only available to people who are less trained, however. A study on highly trained endurance athletes showed that high sodium supplementation did not have a significant effect on the rate of perceived exertion (RPE) or time to exhaustion. (8)

May Increase Blood Flow

Sodium in your bloodstream fills your blood cells with water, which increases blood volume, and then blood pressure. (9) That’s why you often hear that too much sodium can cause high blood pressure. 

But, you can use it to your advantage if you’re taking in salt before your workout. Higher blood volume increases blood flow, which helps deliver blood and oxygen to your muscles. This can come in handy when your muscles need all the nutrients and oxygen they can get during a tough workout.

May Improve Muscle Contraction

Increased blood flow leads to improved muscle contractions. Salt plays a direct role in telling your muscles to contract and relax. Taking salt pre-workout may help you feel your muscles contract more, so you can squeeze the most out of every rep. 

Better muscle contraction in more sessions over time can help you reach your goals and get the gains you’re training for.

May Give You A Bigger Pump

Some lifters associate salt with a better pump during those biceps curls and triceps pushdowns. That’s because of the extra water that sodium floods into your bloodstream. (9) Maintaining intracellular water retention leads to bigger pumps. 

The temporary increase in your muscle size, or pump, may be caused by the increased blood flow. Research shows that vasodilation — or increased dilation of the blood vessels — allows for more blood flow to the skeletal muscles, which creates your pumps. (10) Since sodium increases blood flow, bodybuilders may use salt for pre-workout to fuel that satisfaction.

How to Consume Salt Pre-Workout

If you want to try out the benefits of consuming salt pre-workout, you may be wondering what kind of salt to use and what to do with it. Remember that a good pre-workout includes multiple nutrients to give you energy and reduce fatigue, so solely using salt as pre-workout probably won’t give you the effects you desire. 

Let’s take a look at potential ways to consume salt pre-workout.

Himalayan Pink Salt vs. Table Salt

Can you simply eat something with salt with pre-workout? You might be wondering about the salt content of your food if you’ve ever seen someone on social media showing off a pink Himalayan salt pre-workout recipe. If you’ve contemplated what the difference is between regular (or table) salt and pink salt pre-workout, it comes down to processing.

Table salt is highly processed, has any other nutrients removed in its refining process, and may include additives. Pink Himalayan salt, which comes from the Khwera Salt Mines in Pakistan, is said to include many other vitamins and minerals. 

However, there haven’t been any studies reporting more benefits of pink salt versus table salt as pre-workout. If you tend to prefer more natural, unprocessed foods, then having pink Himalayan salt pre-workout may be a better choice than table salt for you.

How Much Salt Pre-Workout?

How much salt you should put in your pre-workout depends on a few factors — how much are you sweating, what is the temperature in your environment, and how long you are exercising. The American College of Sports Medicine (ACSM) recommends a sodium intake of 1.7-2.9 g (0.3-0.5 of a teaspoon) of salt for prolonged exercise over two hours. (7) 

You’ll also want to consider the pre-existing sodium levels of the pre-workout mix you use. Most pre-workouts contain little to no salt. But if you do happen to be drinking a mix that contains sodium, it might not make sense to be putting salt in pre-workout.

It may be best to start small and experiment — you can begin with a quarter teaspoon of salt and assess how it makes you feel in and after your workout, before working your way up to a full gram. 

Mix in Pre-Workout

How much salt is in your pre-workout? If you have a favorite pre-workout supplement, check the ingredients. It’s likely not much. You can try mixing in a quarter teaspoon of salt into your pre-workout, and see how it makes you feel.

Mix With Water

Does it work to have salt with water as pre-workout? If you don’t do pre-workout supplements and prefer to get your pre-exercise nutrition through food and beverages, you can try mixing salt and water pre-workout to reap the potential benefits of salt. Solely having salt water as pre-workout probably won’t give you the full boost, but having it along with a pre-workout meal or snack can help. 

Let’s Get Salty

Though sodium is often linked with high blood pressure and cardiovascular health risks, there’s another side to the story. If you’re an athlete who likes to train intensely and for long periods, there are potential benefits to having a small amount of salt with your pre-workout. It may get your blood flowing and muscles pumping, keep you hydrated, and help you train longer.

If you tend to work out for less than an hour or don’t sweat much, or if you’re someone with higher blood pressure, extra salt pre-workout may not benefit you. It’s best to always be specific about your own needs and body — and consult with a doctor — before incorporating a new pre-workout variable.

FAQs

Still have questions on consuming salt pre-workout? Let’s take a closer look.

References

1. Tinsley GM, Hamm MA, Hurtado AK, Cross AG, Pineda JG, Martin AY, Uribe VA, Palmer TB. Effects of two pre-workout supplements on concentric and eccentric force production during lower body resistance exercise in males and females: a counterbalanced, double-blind, placebo-controlled trial. J Int Soc Sports Nutr. 2017 Nov 28;14:46. 
2. Jagim AR, Harty PS, Camic CL. Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients. 2019 Jan 24;11(2):254. 
3. National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium; Oria M, Harrison M, Stallings VA, editors. Dietary Reference Intakes for Sodium and Potassium. Washington (DC): National Academies Press (US); 2019 Mar 5. 8, Sodium: Dietary Reference Intakes for Adequacy.
4. Centers for Disease Control and Prevention. Sodium and Food Sources. https://www.cdc.gov/salt/food.htm
5. Turner MJ, Avolio AP. Does Replacing Sodium Excreted in Sweat Attenuate the Health Benefits of Physical Activity? Int J Sport Nutr Exerc Metab. 2016 Aug;26(4):377-89.
6. Mora-Rodriguez R, Hamouti N. Salt and fluid loading: effects on blood volume and exercise performance. Med Sport Sci. 2012;59:113-119. 
7. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;19(6):3651.
8. Earhart EL, Weiss EP, Rahman R, Kelly PV. Effects of oral sodium supplementation on indices of thermoregulation in trained, endurance athletes. J Sports Sci Med. 2015 Mar 1;14(1):172-8. 
9. Sodium (2022) www.heart.org. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/
10. Hamann JJ, Valic Z, Buckwalter JB, Clifford PS. Muscle pump does not enhance blood flow in exercising skeletal muscle. J Appl Physiol (1985). 2003 Jan;94(1):6-10.

Featured Image: Chones / Shutterstock

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If you want to determine the most successful bodybuilder of a certain era, then you simply look at the number of championships they won during their careers. Determining the most popular competitors is a little different. Social media can help provide some information, but it isn’t all about followers online. Crowd support at shows, lines at expos, and merchandise sales could tell more of the story.

Regardless of what metrics you use, Jay Cutler and Nick Walker hold their own in both onstage success and fan support. 

Cutler, a four-time Mr. Olympia, competed as a pro from 1998 to 2013, and he’s still one of the most admired athletes in the sport 10 years after his retirement.

Meanwhile, Walker was one of Cutler’s fans growing up, but he’s now forging his own legacy and building his own fanbase — and trophy case — that could potentially rival Cutler’s someday.

Could Walker actually match Culter’s accomplishments? We’ll have to wait a while before we get an answer. But in the meantime, we here at BarBend are breaking down their physiques and accomplishments to see how both men stack up.

[Related: Arnold Schwarzenegger vs. Chris Bumstead: Breaking Down a Fantasy Bodybuilding Matchup]

Bodybuilding Accomplishments

Comparing the duo’s accomplishments in 2023 wouldn’t exactly be fair to Walker. He’s only in his third full season as a pro, while Cutler had a career that lasted well over a decade. Even though we will mention all of Cutler’s major career highlights, we’ll emphasize his success up to the age of 28, which is Walker’s age as of March 2023. In a striking coincidence, the two even share a birthday — August 3 — meaning Cutler is exactly 21 years older than Walker.

Jay Cutler’s Accomplishments

Cutler won 15 pro shows during his career, including four Mr. Olympia titles and three Arnold Classics. However, he didn’t score any of those Olympias before the age of 33. If we were to keep his career analysis to the age of 28, then that leads up to his 2002 season.

According to Muscle Memory, Cutler turned pro in 1996 by winning the NPC Nationals heavyweight title. His first pro show was the 1998 Night of Champions, where he placed 12th. He then qualified for the 1999 Mr. Olympia by placing in the top three at that year’s Iron Man Invitational, but he finished 15th out of 16 competitors at the O itself.

[Related: 9 Bodybuilders Under 200 Pounds Who Were Absolute Giant Killers]

Cutler’s first pro win came at the 2000 Night of Champions, which became the New York Pro years later. He then finished eighth at that year’s Mr. Olympia. He really hit his stride after placing second to champion Ronnie Coleman at the 2001 Mr. Olympia. Many feel Cutler was actually the better competitor that night, and it’s a decision that is still considered one of the most controversial in the show’s history.

The 2002 season kicked off with 28-year-old Cutler winning his first Arnold Classic title. He then opted to skip the Olympia that year, making his career highlights up to age 28 as follows:

• 1996 NPC Nationals Heavyweight Winner
• 2000 Night of Champions Winner
• 2001 Mr. Olympia, 2nd Place
• 2002 Arnold Classic Champion

Nick Walker’s Accomplishments

Walker turned pro at the 2020 North American Championships, and he immediately made his pro debut at the Chicago Pro that same season, finishing in fourth.

He already had a following going into the 2021 season, but his popularity skyrocketed after winning the New York Pro. In another coincidence, Walker’s first pro win came at the same contest as Cutler’s, albeit with a different name.

The 2021 Arnold Classic came after the New York Pro due to scheduling changes around the COVID-19 pandemic. Walker shocked the world and won that contest as well, marking his first major title in only his third pro show.

[Related: Ronnie Coleman vs. Mamdouh “Big Ramy” Elssbiay: A Fantasy Battle Between Bodybuilding Heavyweights]

His Olympia debut came two weeks later with a fifth-place finish — 10 spots higher than Cutler’s first Mr. O outing. Walker returned to the Olympia in 2022 and placed third behind champion Hadi Choopan and runner-up Derek Lunsford. He then kicked off the 2023 season by returning to the Arnold Classic, where he finished second behind champion Samson Dauda.

Walker isn’t expected to compete again until the 2023 Olympia Weekend on Nov. 2-5 in Orlando, FL, and he be turn 29 by that point. Here are his career highlights as of March 2023:

• 2020 North Americans Champion
• 2021 New York Pro Winner
• 2021 Arnold Classic Champion
• 2022 Mr. Olympia, 3rd Place

Training Style

Both men are known for their freakish muscle mass — but how did they build it? Cutler is reported to be 5’9” while Walker stands 5’7”, and both weighed around 250 pounds on stage. With Walker being such a fan of Cutler growing up, you can imagine that he took some training cues from the four-time Mr. Olympia over the years.

Jay Cutler’s Training Style

Cutler credits foundational free weight movements such as the bench press, squat, and deadlift for building his mass.

“While machines are still beneficial — when you get to a certain point, you can’t get to that [Mr. Olympia] level without doing free weight movements,” Cutler said on his YouTube channel in September 2021. He did (and still does), however, work more with machines and dumbbells to refine his physique as his career progressed.

[Related: 10 Memorable Performances From the Arnold Classic Bodybuilding Contest]

During his prime, Cutler implemented a high-volume training approach and rarely used supersets or other intensity-boosting methods. He hit upwards of 20 to 25 sets per body part, with sets being in the eight to 12 rep range. He still follows this approach as he nears his 50th birthday.

In November 2022, Cutler shared an 11-exercise shoulders and triceps workout that is similar to how he trained during his days of dominating the stage. He didn’t detail the reps and sets, but these are the moves he performed:

• Seated Dumbbell Shoulder Press
• Chest-Supported Seated Lateral Raise Machine
• Rear Delt Cable Crossover Flye
• Incline Fixed Barbell Front Raise
• Incline Dumbbell Rear Delt Flye
• Seated Triceps Extension Machine
• Cable Triceps Pushdown
• Kneeling Rope Pushdown
• Seated Cable Triceps Extension
• Machine Calf Raise
• Leg Press Calf Raise

Nick Walker’s Training Style

Though Walker performs many of the same movements as Cutler, he’s far more notable for his freakish displays of strength on social media. During his 2022 Mr. Olympia prep, Walker posted a video of himself hitting incline bench press reps with 180-pound dumbbells and deadlifts with five 45-pound weight plates on each side (which totals 495 pounds, assuming Walker was lifting with a standard 45-pound barbell).

Like Cutler, Walker has since started incorporating more machine movements into his programming because they allow him to isolate muscle groups and refine his mass.

[Related: The Story Behind the Chaotic Drug-Tested 1990 Mr. Olympia]

That said, he still uses free-weight exercises regularly and keeps his rep ranges around 12 to 15. One example of Walker’s shoulder training is this session he completed with 2019 Mr. Olympia Brandon Curry in the summer of 2022.

• Single-Arm Reverse Pec-Deck: 3 x 12-15
• Lateral Raise Machine: 3 x 12-15
• Rear Delt Flye: 3 x 20
• Single-Arm Cable Lateral Raise: 3 x 12-15
• Seated Dumbbell Lateral Raise: 3 x 15
• Machine Shoulder Press: 3 x 15

Popularity

It’s always difficult to compare the popularity of bodybuilders from different eras because of the lack of social media during Cutler’s career and the different ways of promotion between then and now. There are significantly fewer magazines around now, and merchandise sales have changed as well. Nonetheless, you can see why these two men are where they are in the bodybuilding world.

Jay Cutler’s Popularity

Cutler’s popularity during the 2000s was matched only by eight-time Mr. Olympia Ronnie Coleman. That’s because, throughout their careers, they were usually the last two men standing on the Olympia stage, and their physiques helped define the “mass monster” era. They were the most high-profile athletes in the sport, with each selling workout DVDs and appearing in magazines. If anything, their rivalry helped both men achieve even greater heights in terms of popularity.

[Related: How Strong Was Arnold Schwarzenegger? We Look Back at the Oak’s Short-Lived Powerlifting Career]

Cutler was — and still is — savvy when it comes to the business of bodybuilding. He was the top athlete for the supplement company MuscleTech for most of his career, started his own merch line, and was a fixture at trade shows. His pursuit of Coleman, combined with his commitment to support his fans, made him a legend long before he won an Olympia title.

Since his retirement, Cutler stays relevant with newer fans thanks to his podcast, social media pages, and his YouTube channel. On Instagram alone, he has more than 4.8 million followers as of March 2023, ranking alongside current competitors like Big Ramy.

Nick Walker’s Popularity

Walker’s fanbase can be seen in part on both his Instagram (1.3 million followers) and YouTube channels (231,000 subscribers). Outside of social media, he has his own clothing line and is sponsored by supplement brand HD Muscle. Like Cutler, Walker also makes appearances at trade shows, gyms, and nutrition stores.

[Related: How Strong Was Arnold Schwarzenegger? We Look Back at the Oak’s Short-Lived Powerlifting Career]

The attention of bodybuilding fans is now more spread thanks to the addition of other divisions such as Classic Physique and Men’s Physique, but Walker remains a popular figure in the industry and could remain so for several years to come.

Coaching

Both Walker and Cutler employed some of the most respected trainers and coaches in the industry to help them build their championship physiques. Here’s who helped them get to the top:

Jay Cutler — Chris Aceto and Hany Rambod

Cutler began his career with “The Technician” Chris Aceto and stayed with him throughout most of his career. Aceto helped Cutler win all of his pro shows up until the 2008 Olympia when he lost to Dexter Jackson.

[Related: Kings, Chemists, and Oaks: The 10 Best Bodybuilding Nicknames of All Time]

Cutler then changed over to Hany Rambod, who guided him to his final two Olympia victories in 2009 and 2010. After initially agreeing to work with Chad Nicholls for his 2013 return to the stage, Cutler eventually reunited with Aceto and finished his final Mr. Olympia contest in sixth place.

Nick Walker — Matt Jansen

Walker has mainly used one coach throughout his competition preps so far: Matt Jansen. The duo worked together from Walker’s amateur days until the 2021 Olympia, where he finished in fifth.

[Related: 12 of the Most Underrated Bodybuilders of All Time]

After a brief falling out, Walker switched to working with Dominick Mutascio in early 2022. However, Walker and Jansen reunited later that year and returned to the 2022 Olympia as a duo. Walker finished that contest in third place, and they followed that up with a second-place finish at the 2023 Arnold Classic.

Conclusion

From birthdays to first victories and major titles, the comparisons between Cutler and Walker appear to be valid to this point. They also happen to be among the most popular bodybuilders of the respective generations. In the end, though, it all comes down to Olympia hardware. “The Mutant” certainly has the potential to rival Cutler when it comes to Sandow trophies, but only time will tell if he gets it done.

Featured Images: @jaycutler on Instagram (Cutler), T.J. Darr (Walker)

The post Jay Cutler vs. Nick Walker: A Fantasy Bodybuilding Showdown appeared first on BarBend.

You probably didn’t come to CrossFit for the muscles. Instead, you probably showed up because you were looking to improve your cardiovascular health, get stronger, or just find a fitness community. But, if we’re honest, the muscles probably didn’t hurt.

If you’ve ever even glanced in the direction of the CrossFit Games, you’ll have noticed that CrossFitters tend to be absurdly ripped. For the uninitiated, this can be intimidating, to say the least. But you don’t have to take your shirt off during your WODs (workouts of the day) to be a real CrossFitter. You’ve just got to keep showing up — the muscles will likely show up, too.

But if you did come to CrossFit for all that sweet muscle mass, don’t worry. We’ve got the best CrossFit workouts for building muscle just for you. Because even though your average WOD will help you get jacked, these CrossFit-style workouts are designed to focus on hypertrophy — muscle growth — and take your boulder shoulders and teardrop quads to the next level.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Best CrossFit Workouts for Building Muscle

• Best CrossFit Workout for Building Upper Body Muscles
• Best CrossFit Workout for Building Lower Body Muscles
• Best CrossFit Workout for Core Building Muscles
• Best Beginner CrossFit Workout for Building Muscle
• Best No-Equipment CrossFit Workout for Building Muscle

Best CrossFit Workout for Building Upper Body Muscles

CrossFitters use their upper bodies like nobody’s business. Even if a movement seems to be about their lower bodies, it’ll often be performed in a way that taxes the upper body. For example, lunges seem like they’re all about your lower body until you’re performing them front-racked or overhead.

But for this workout, you’re going to focus entirely on your upper body. The goal here is to really shore up the smaller muscles of your upper body that risk getting overshadowed by your back and chest. Your triceps and biceps are going to get a lot of play, so get ready to feel a pump.

The Workout

CrossFit workouts are about pushing your limits. Even when workouts look simple on paper, they’re designed to present extreme challenges in practice. Here, the rep scheme combined with working against the clock will get very taxing, very quickly. 

12-minute AMRAP (as many rounds as possible)

• 10 Chin-Ups
• 20 Bar Dips

Especially since you’ll be performing strict chin-ups instead of kipping pull-ups, you’ll have to be very strategic about how you’re splitting up your reps. Consider modifying the movements later in the workout even if you don’t have to right away.

Movement Modifications

This workout is deceptively simple, but the fatigue will build extremely quickly. Since there are only two moves — and they’re both upper-body focused — your exhaustion will have nowhere to hide.

You might not have to modify this workout right out of the gate. But to keep working up to the 12-minute mark, you might need to use variations of these exercises to get you to the finish line with sharp form.

Some modifications for the chin-ups follow:

• Band-Assisted Chin-Up
• Underhand Inverted Row
• Heavy Hammer Curl

Some alternatives for the bar dip follow:

• Band-Assisted Dip
• Bench Dip
• Close-Grip Push-Up

Best CrossFit Workout for Building Lower Body Muscles

CrossFit will take a toll on your lower body, plain and simple. Anyone who’s ever suffered through a WOD can probably tell you that it’s like getting hit with multiple leg days at once when you try to hobble out of bed the next day.

But that’s no reason not to give your legs a little extra love. The more attention you give your legs — as long as you’re recovering well — the better equipped you’ll be to face down the rigors of your next WOD.

The Workout

This workout will go after all areas of your legs, including one place where it’s notoriously difficult to build muscle — your calves. Make sure that you’re giving your heels and ankles ample attention in your warm-up and recovery time.

Five rounds, for time:

• Back Squat: 5
• Front Squat: 10
• Romanian Deadlift: 15
• Double-Under: 20

For each lift, choose a weight that feels very manageable during the first round but will be challenging by round three. It should be quite difficult to get through unbroken by round five.

Movement Modifications

Unless otherwise specified, calling for back squats and front squats indicates using a barbell. If you need to modify, you can instead use dumbbells. 

To get the stimulus of a back squat, stand with each foot on a bumper plate or a step riser, with a gap in between just wide enough to accommodate a dumbbell. Squat while holding a dumbbell between your hands with your arms long. Keep your torso tall. 

This position will allow you to sink deep into the squat while using a significantly heavier weight than you might be able to goblet squat.

Speaking of goblet squats, this is an excellent option for modifying your barbell front squat. If you need unweighted versions, you can use a PVC pipe or even a broomstick to simulate the positions of a barbell in both types of squats. You can also, of course, simply perform air squats.

Instead of doing a barbell Romanian deadlift, you can also swap in dumbbells. You can also perform hip hinges with the same form as a Romanian deadlift, but with empty hands. Just focus on maintaining tension in your glutes and hamstrings. Move slowly and with control.

If you can’t pull off a single double-under, let alone 20, try for single-unders — regular jump rope skips. Without a jump rope, you can simply simulate jumping rope with small hops. If your feet, knees, or hips can’t abide jumping, you can opt instead for eccentric calf raises. Be sure to stretch your calves — maybe even treat yourself to a calf and heel massage — afterward.

Best CrossFit Workout for Building Core Muscles

You do not need a six-pack to be an incredible CrossFitter. You can, indeed, be incredibly strong and fit without your muscles showing through a low body fat percentage (which is how one acquires a visible six-pack).

But if you’re looking to build out your core muscles, you’ve come to the right place. This workout will have you taking advantage of some classic CrossFit moves to help you build an incredible amount of core strength and muscle mass.

The Workout

Here, you’ll be performing some of the most well-known CrossFit exercises in one of the most well-known CrossFit formats: the descending rep ladder of 21, 15, and nine reps. You’ll perform 21 reps of each exercise first. Then, do 15 of each exercise. Finish off your workout with nine of each movement.

21-15-9 reps, for time:

• Front Squat
• GHD Sit-Up
• Toes-to-Bar

Movement Modifications

If need be, you can sub in a goblet squat or even an air squat to make the front squats more accessible. Try to use a weighted variation if you can, as the front-loading of the weight is what makes the front squat move particularly good for core strength.

Without access to a glute-ham developer (GHD), you can perform sit-ups on a decline bench. You can also simply perform regular sit-ups.

If you can’t do a full toes-to-bar, consider hanging leg raises or even hanging knee raises. No access to a pull-up bar? Try lying leg raises instead.

A modified workout might go like this:

21-15-9 reps, for time:

• Goblet Squat
• Sit-Up
• Hanging Knee Raise

Best Beginner CrossFit Workout for Building Muscle

CrossFit beginners truly have their work cut out for them. Not only are they fighting an uphill battle of learning new skills, but they’re also developing strength and high-intensity endurance all at the same time.

To help ease the transition into CrossFit, beginners might find a muscle-building workout more their speed. It’s less traditional CrossFit and more introductory style to help athletes find their footing. You’ll be using a classic, sport-specific rep scheme — a descending ladder — but you’ll be doing it with an eye toward hypertrophy.

The Workout

These movements look simple on their own, but they get very intense, very quickly. If you’re less used to the descending ladder nature of many CrossFit workouts, think of this workout as one big drop set. But instead of dropping the weight, you’re dropping the number of reps you perform with each round.

Three to five rounds, for time:

• 40 Ring Rows
• 30 Bulgarian Split Squats (15 per side)
• 20 Box Step-Ups (10 per side)
• 10 Shoulder-to-Overhead

Movement Modifications

While this workout is already designed for beginners, that doesn’t mean everyone’s beginner level looks the same. 

For example, ring rows might be too unstable for you. In that case, try inverted rows in a Smith machine or with a barbell anchored in a power rack. You can also perform light barbell rows — the sheer volume of reps will add up.

Bulgarian split squats may not be accessible to you in terms of balance or your current level of hip mobility. In that case, try forward or reverse lunges. If you need to, hold onto the handles of a TRX suspension trainer or equivalent to help give you a counterbalance. Your upper body’s engagement can also give your legs a little bit more strength if need be.

The box step-ups can be replaced with a regular step instead of a full plyo box. Or, you can substitute high knee marches in place.

If you can’t lift overhead, consider swapping in bench presses. In situations where an empty barbell is too heavy for you, you can also simply use lighter dumbbells.

Best No-Equipment CrossFit Workout for Building Muscle

Just because a workout is bodyweight-only doesn’t make it equipment-free — especially in CrossFit. Bodyweight moves include everything from ring muscle-ups to box jumps, all of which require equipment. 

But with this equipment-free CrossFit workout, you’ll be able to build muscle (and get your heart rate going) anytime, anywhere. You’ll need enough space on the ground for you to essentially be able to lie down. Otherwise, space won’t be an issue.

The Workout

Don’t mistake the lack of equipment for easiness. This workout is tricky — especially if you’re looking to perform each move to your maximum potential. With your overhead squats, keep your upper body just as engaged as you would if you were holding a loaded barbell.

Be just as disciplined with your form as you would be hefting a lot of weight. This diligence will pay off in spades when you start to notice all the muscle you’ve built.

21-15-9 reps, for time:

• Burpee with Push-Up
• Bodyweight Overhead Squat
• Pike Push-Up
• Jump Squat

Movement Modifications

If any of these movements aren’t for you, that’s alright — they’re relatively simple to swap out.

For athletes who struggle with burpees, there are a few options. You can step back into a plank position instead of jumping back. If you’re pregnant or otherwise can’t get your belly on the ground, you can hike your hips up to help lower your chest. You don’t need to perform a jump at the top, and you can similarly eliminate the push-up from the bottom.

With the bodyweight overhead squat, simply keep your hands down or out in front of you instead of overhead if the reach is too intense for you. You might also sit down on a stable chair instead of going to full depth if need be.

Perform a regular push-up instead of a pike push-up if you have to. You can also do a wall push-up, an incline push-up, or a push-up from your knees.

Finally, eliminate the jumping part of the jump squat and simply squat, down to a steady chair if you need to. To maintain a similar explosive stimulus from jumping, sink into your squat slowly. When you’ve reached your full range of motion, explode upward quickly. No need for your feet to leave the floor for you to start generating power.

Benefits of Building Muscle for CrossFitters

But should CrossFitters focus specifically on building muscle? If you’re able to dedicate the recovery you’ll need to accommodate any extra training sessions, then the short answer is yes — you probably should.

Prevent or Break Through Plateaus

Make no mistake — even smaller muscle groups get a tremendous amount of work from the functional compound movements found in any CrossFit WOD. But by building those smaller muscles, you’ll likely be able to improve your lifts a tremendous amount. How?

Take kipping pull-ups, for example. Your entire body and core will be taken to town in an incredibly intense way. Your grip will be on fire by the end of your sets. And, yes, that will give a tremendous amount of strength and development — even size — to your forearms.

But when the workload gets to be too much, your smaller muscles are likely to burn out before your bigger muscles. That creates a limiting factor in how many reps you can handle unbroken before taking a break to shake it off.

Pausing between reps costs valuable time and can hamper your gains. Relatively underdeveloped smaller muscle groups may even be the culprit behind your latest plateau.

Building up your smaller muscles (like your forearms, biceps, and triceps), you’ll be shoring up the bottom line of your bigger lifts. In doing so, you’ll be raising the bar on all of your lifts and WODs, helping you improve that much more before facing down your next plateau.

Combat Muscle Imbalances

Since so many CrossFit movements are bilateral — barbell work and deficit handstand push-ups, for example — it’s easy for your dominant side to take over. If you’re a lefty, the left side of your body might bear more of the brunt of weight distribution during bilateral work. This can create both strength and muscle imbalances.

Perfect symmetry might not matter all that much to you if you’re not a physique athlete. But it’ll likely matter to you in terms of injury prevention. Keeping your muscles as balanced as you can be able to help make your body more resilient against injury. And the longer you can go without injury, the more likely you are to tackle each WOD to the best of your ability.

Help Transition Into CrossFit

Coming over to the dark side from a different strength sport? Welcome in. You’re likely used to performing a set number of sets and reps to induce a certain adaptation — say, building more strength or stimulating hypertrophy.

In CrossFit, you’ll be counting reps alright. But you’ll be doing it staring down a ticking clock and burning lungs and muscles all over your body. Training for hypertrophy — giving a CrossFit flair to the types of workouts you’re already familiar with — can help CrossFit beginners feel confident about their new sport.

CrossFit Warm-Up for Hypertrophy

No matter what your specific session goal is, you always want to warm up before tackling your WOD. Warm-ups not only prepare your body for the rigors of your upcoming workout — but they also optimize your performance and help make you more resilient against potential injuries.

When you’re training for hypertrophy, you’ll want to pay close attention to smaller, often overlooked muscle groups. You’ll focus closely on these muscle groups — think, your rear delts, triceps, and biceps — during your hypertrophy training. So, you’ll also want to single them out during your warm-up.

Cater each warm-up to the specific movements you’ll be doing that day. For example, spend extra time on hip mobility if you’re going to be snatching, front squatting, or lunging. Take extra time with your shoulders and thoracic mobility if you’re going to be doing any kipping or overhead work.

But generally speaking, CrossFit workouts are going to involve your whole body in some way, shape, or form. Because of that, a good CrossFit warm-up should cover all your bases.

• Air Bike: 3-5 minutes, low intensity
• Band Pull-Apart: 15-20
• Active Frog Stretch: 60 seconds
• World’s Greatest Stretch: 6 per side
• Lateral Lunge: 8 per side
• Half-Kneeling T-Spine Rotation: 8 per side
• Bear Crawl: 30 seconds forward, 30 seconds backward
• Crab Reach: 8 per side
• Session-Specific Strength Exercise: 2-5 ramp-up sets, 3-6 reps per set*

*For each main lift of the day, get a feel for the movement with your bodyweight only or an unloaded barbell. Gradually increase the intensity of the movement in separate sets until you approach the weight or intensity of the exercise as prescribed in your workout. 

Don’t perform so many reps that you’ll tire yourself out, but aim to get your blood pumping and your muscles firing.

How to Program CrossFit Workouts for Building Muscle

In CrossFit, you’ll be challenging pretty much all your muscles in every session. It’s a big commitment to toss in an additional focus on intentionally building certain muscles. Here’s how to program intelligently to make sure that you’re maximizing your gains and minimizing your risks.

Focus on Recovery

There’s no getting around it — CrossFit is a whole lot of work. Adding more sessions to your regimen to build muscle can run the risk of interfering with your body’s ability to adequately recover from one session to the next.

Help your muscles recover by ensuring that you’re getting enough sleep and food to fuel your performance. Make sure you’re warming up and cooling down before and after each workout to help you stay more resilient against injury. Consider self-myofascial massage with foam rollers and filling out your stretching routine with resistance bands.

The more you focus on recovery, the more you’ll be giving your muscles the space and fuel they need to grow.

Program on Separate Days

This option may be especially appealing to strength athletes who are newer to CrossFit. If you’re currently doing one or two CrossFit WODs per week — on your weekends, perhaps — consider sprinkling these muscle-focused workouts into the rest of your week. That way, you won’t be taking away from your recovery. 

You will also be giving your body a more familiar way to sink into CrossFit training. The sets and rep schemes typical of hypertrophy training in other sports like powerlifting, weightlifting, and bodybuilding can help you ease into the conditioning and mental rigors of CrossFit. You’ll be building muscle and getting better at CrossFit as you go.

Add Hypertrophy Finishers

For those who are more experienced with CrossFit, you might have trouble adding extra hypertrophy-based sessions to your program. You may already be doing two-a-day workouts or simply doing an intense WOD every day.

In those situations, it might eat into your recovery — or simply not work logistically — to add another standalone workout into your program. To solve this problem wisely and with an eye on your recovery, simply add a short hypertrophy-focused session to the end of your WOD.

Complete your WOD, grab some water, wipe off the sweat, and dive back in for a slightly less intense bout of muscle-building. Stack your hypertrophy sessions strategically. If you’re looking to drive muscle growth in your legs, choose that session after a legs-focused WOD. That way, your legs will get all the action in one day and you can consolidate your recovery period.

Program Around Your Weak Points

Be smart about which muscle-building workouts you want to focus on. Focus on what aspects of your performance are lagging during your WODs.

Having trouble with your shoulder-to-overheads? Focus on upper body hypertrophy, since your troubles may lie with weaker triceps for lockout strength. Having trouble with your deadlift lockout? Work on building those glutes and hamstrings with a lower-body hypertrophy workout instead.

Build Those Muscles

There’s no way around it — CrossFit pros are ripped. If you’re looking for your piece of the hypertrophy pie, you might not want to depend on WODs alone. While you can (and probably will) gain a lot of high-quality muscle mass with just your regular training, you can pack more muscle onto your frame with hypertrophy-specific CrossFit workouts.

Integrate these CrossFit workouts for building muscle into your training program after your typical sessions or on their days entirely. Make sure your recovery is dialed in, then proceed to build up your weakest links with hypertrophy sessions. Your WODs will thank you — and so will the size of your muscles.

If you’re ready to find out more about everything CrossFit training, here are some articles to sink your teeth into next.

• Everything You Need to Know About Progressive Overload for CrossFit
• 15 Exercises for CrossFit Beginners to Learn to Build a Strong Base
• The Best CrossFit Workouts for Beginners to Build Strength and Mental Toughness

Featured Image: Denis Kornilov / Shutterstock

The post The Best CrossFit Workouts for Building Muscle to Break Through Plateaus appeared first on BarBend.

Commercial gyms worldwide seem to observe an unspoken code: At least one cable machine must be out of order, they never play the song you want when you want it, and they always — always — keep a sweaty elliptical machine tucked away in the corner. 

Public gym music may be a travesty, but we can get behind the elliptical. 

This cardio machine provides a full-body, low-impact aerobic workout in about 20-30 minutes. But if you’re tired of wiping down the last person’s flop sweat before reaping those benefits, there are plenty of at-home elliptical options. We like the Diamondback 1280ef Elliptical (more on that below).

If you’re considering clicking “add to cart,” minimize that window for a few minutes and keep reading about what to consider before buying an elliptical machine. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What to Consider Before Buying an Elliptical Machine

There are a few key things to consider before choosing the right elliptical. You need a machine that fits both your body and your living space, and it needs to be able to track your progress. Additionally, you may want some fun features on top of all that like entertainment apps or connectivity with a tablet or smartphone.

Here are some things to consider before buying an elliptical machine to get your cardio gains from home (or, if you’re a gym owner, choosing the right brand for your business.)

Consider: Space-Friendly Features

If you’re purchasing an elliptical for home use, take the time to do the following:

• Find out the footprint — or total floor space — that you have available for the machine, including width, depth, and length. Consider both the height of the machine and your height to find out how much space you’ll need between your head and the ceiling.
• Think about buying an elliptical with wheels so you can easily maneuver it around your home. 
• Opt for a version that uses magnetic resistance (like the 1280ef Elliptical) versus flywheel technology. The flywheel typically sits behind the machine and therefore takes up more space. 
• Check out the storage specs. If you want space for your water bottle, phone, or tablet, check if it has accessible holders for these items while you work out.
• Find out the weight limit of the machine to be sure it’s right for you. One benefit of elliptical machines is that they’re safe for all fitness levels and many body types. Since your feet never leave the pedals, there’s little impact on your joints, and they can be safer for folks with larger bodies. 

Consider: Adjustable Stride Length

The size of the machine matters, and so does the orientation of your body. Everyone has a different body structure, and you want to choose a machine that will accommodate your limbs correctly for proper muscle engagement.

Different stride lengths work better for people of different heights. More than your overall height, the length of your limbs — the distance from hips to knees to ankles — may call for a different stride. An elliptical mimics walking but is not walking, so a slower, longer stride with resistance is one way to increase your heart rate. A shorter, quicker stride is another option.

Check out the size of the foot pedals; they should be big enough to comfortably fit your feet. There are benefits to pedaling forwards and backward, since changing the direction can target different muscles in your anterior and posterior chain. Choosing a machine that pedals both ways can help you get the most bang for your buck.

The position of the flywheel, or other resistance mechanism, matters for the overall size of the machine, but it might also dictate your posture. On an elliptical, you want to have good core engagement by standing up tall, without overly extending your low back.

Getting a long session on an elliptical is generally safe due to the minimal impact on your joints — but depending on your posture and core engagement, it can start to strain your lower back. 

A rear flywheel creates a flatter movement pattern, helping you to stay in a more upright and posture-friendly position. Front-loaded magnetic resistance will have you lean forward slightly, but it engages more of your glutes and hamstrings. Neither is better than the other — it all depends on the user’s preference. 

For your arms, you can choose to hold on to stationary handles to focus on your lower body or choose a machine that has ergonomic swing arms to engage your upper body. Check for foam grips at multiple spots for a comfortable hold and heart rate sensors on all places you may put your hands.

Consider: Connecting to Smart Monitors

All types of workouts can be tracked and increased by using the principle of progressive overload. Whether you are tracking fat loss, maintaining muscle mass, or improving your cardio fitness, it may be helpful for you to choose a machine that monitors your progress.

Your heart rate matters for all types of goals. You can find out your maximum heart rate by subtracting your age from 220. Then, to get your target heart rate, decide what percentage of that — or which zone — you want to work towards, depending on your goal. (1) You can use this to track your heart rate recovery as well.

Smart apps on an elliptical can make this process more straightforward, so you’re working at the right level for your goals. Besides heart rate, opt for a machine that has both pre-set workouts and manually adjustable settings to manipulate your existing program.

A quick start button is perfect if you’re short on time, so check for that too. If you want to see the data, smart apps on ellipticals can keep track of your watt output, distance, calories, load, speed, resistance, and RPM (revolutions per minute). You can manipulate one variable at a time when designing your program and track your progress over the days, weeks, and months. 

Consider: Connecting to Entertainment Apps

We’ll level with you: Elliptical workouts are hard, not complicated. Continuously gliding back and forth (and back and forth) for minutes on end can feel like a slog, which is why we suggest choosing a model with a screen that lets you stream shows or podcasts. (Hey, your heart doesn’t know if you’re re-watching The West Wing for the fourth time). As long as you’re working, you’ll see progress. 

Check which apps are available, whether that’s streaming, music, or mapping apps that give you an experience of going somewhere as you stride along. You’ll want an easy-to-use touchscreen to navigate the apps.

If you’re more into working while you work out, check if there’s space to put your tablet or phone so you can check those emails while you sweat.

Consider: How Quiet It Is

While you may be using your headphones to listen to music or voicemails, you’ll still want to consider how quiet — or loud — the machine is while you’re using it. Whether you’ve got a baby sleeping in the next room, have a noise sensitivity, or want to respect your first-floor neighbor, you probably don’t want a really loud elliptical machine.

Look into the motor or resistance mechanism when figuring out the noise level of the elliptical you’re choosing. Find out if it makes any noise when it’s at rest and how much you can expect when it’s in use.

The Diamondback 1280ef Elliptical Trainer

When taking into consideration space-saving features, noise level, stride length, and ability to connect to smart apps and entertainment, the Diamondback 1280ef elliptical trainer could be a great choice for you. Let’s get into the specifics.

1280ef: Physical Set-Up

The Diamondback 1280ef has a small footprint of 4 x 3 feet. When fully assembled, it’s 50 x 36 x 66 inches; when it’s in use and you’re pedaling, you’ll need 65 x 36 x 67 inches. Note that you’ll also need 11 inches above your head, so you’ll want to measure the distance from your ceiling as well. It’s one of the smallest machines on the market. 

This machine requires about an hour of light assembly and comes with instructions and tools. The Diamondback 1280ef weighs 180 pounds, lighter than other brands.

Instead of a rear flywheel, the Diamondback 1280ef has a magnetic resistance mechanism in the front, which allows for an upper and lower body resistance workout without taking up the extra space. 

If you need to move it around once you’ve set it up, it has wheels on the front, adjustable floor levelers, and rear stabilizers. It can support up to 350 pounds and has a built-in water bottle holder and shelf for your tablet.

1280ef: Walking Experience

The Diamondback 1280ef features adjustable stride lengths that you can switch between 17 or 22 inches. This is helpful for people of different heights and with limbs of different lengths. The foot pedals are oversized and fit all feet. They’re spaced three inches apart, allowing a natural motion. 

The pedals are low to the ground, so it’s easy to get on and off the machine. The Diamondback 1280ef features backward and forwards pedaling, so you can change it up if you want to focus more on your anterior (front) muscles or posterior (back) muscles.

The arms of the Diamondback 1280ef are ergonomic and swing to match your stride, so you can push and pull with your upper body muscles with ease. The handlebars, if you choose to rest your arms, are durable with foam grips. 

1280ef: Smart Tracking

The Diamondback 1280ef has a smart monitor that can keep track of all your workout data, allowing you to note your progress as you improve. And for more metrics, there’s a 10-inch touchscreen display that keeps track of your watt output, time, distance, calories, RPM, load, and speed.

It will also track your heart rate, either from its hand pulse sensors or your external heart rate monitor. The Pulse Recovery feature keeps track of your heart rate recovery — how quickly you return to your resting heart rate after a bout of effort — an important indicator of cardiac health. (8)

The Diamondback 1280ef uses magnetic resistance to provide multiple levels of resistance, which is key to building lower body strength and muscle. If you’re in a rush, you can press quick start and get going, or you can choose from pre-set workouts focusing on different muscle groups, goals, and heart rate zones. 

You can also design your own custom workout — or follow one created by your coach — by manually adjusting resistance, speed, and time.

1280ef: Entertained While You Train

In addition to tracking your data, the smart monitor can also connect to WiFi and be used for entertainment. It has apps for Netflix and Chrome, as well as iRoute and Kinomap, which may make your journey a bit more interesting. 

The Diamondback 1280ef also has a tablet holder and USB charger, so if anything is missing from the built-in apps, you can get them on your own device. Watching a show can be a great way to motivate yourself to do your cardio workout, but always pay attention to your form for safety and best results.

1280ef: Quiet Machine

According to an FAQ on the Diamondback 1280ef, it’s very quiet, and you can barely hear it while it’s in use. This is due to the magnetic resistance, which is quieter than a typical flywheel motor. It allows you to adjust your intensity without interrupting your workout or making a lot of noise. 

Benefits of Elliptical Machines

Elliptical machines can be space-saving, quiet, and help you efficiently track your heart rate and workouts to make progress over time. They have plenty of benefits that make them a great choice for a cardio workout. Let’s dive in.

Safe On Joints

Compared to other common forms of cardio — bodyweight circuits and running — elliptical machines may be a bit more joint-friendly. They mimic the action of walking, but your feet never leave the pedals. You can increase speed and resistance to progress your difficulty without any impact or stress on your hips, knees, or ankles.

For folks recovering from a lower-body injury, elliptical workouts may be recommended. (2) It’s a way to safely load your joints, strengthen your muscles, and get a cardio workout as you recover. 

For older folks, weight-bearing exercise is important for bone density. Women, in particular, are more likely to experience osteoporosis, and weight-bearing exercise can help prevent or manage the condition as they age. (3) If you’ve been told by your doctor to try resistance training, the elliptical is probably a better choice than a recumbent bike, and it’s still kind to your joints.

Upper and Lower Body Strength Workout

While the elliptical machine is a great option for cardio, you can also make it a strength-building workout for your upper and lower body. Here are some coach’s tips on how to maximize your time on the elliptical.

• Spread your feet evenly on the pedals. Press through each foot, with extra emphasis on your heels to activate your posterior chain. Squeeze your glutes and hamstrings as you move. Increasing the resistance will make this more effective.
• Draw your abdominals in and maintain a neutral spine position to keep your core engaged and protect your spine. Using your core on the elliptical gets you an extra ab workout, so you can skip the sit-ups for the day.
• If you’re using the elliptical arms, think of actively pushing and pulling them, rather than holding on and letting them guide you. Use your back muscles, scapula, biceps, triceps, and chest. Maintain a solid grip on the handles without overly squeezing, to train your grips as well.
• If you want to focus more on the lower body, hold on to the stationary handles, increase the resistance, and squeeze your glutes. If you’re going for full-body, make the most of it and engage everything.

Boost Cardiovascular Health

According to the physical activity guidelines from the U.S. Department of Health and Human Service, the American Heart Association recommends 150 minutes of moderate-intensity cardio exercise per week to improve fitness and prevent cardiovascular diseases. (4)(5) Regular cardio exercise has also been shown to lower blood pressure, improve heart health, and prevent and manage cardiovascular diseases. (6)

The elliptical machine is a great option to get your heart working, and having a machine at home keeps it convenient. Elliptical machines can detect and track your heart rate, and you can use this information to improve your VO2 Max and heart rate recovery as well. 

Improve Balance And Mobility

For young and old folks, balance and mobility are important traits. Especially for older folks, balance exercises have been linked with the prevention of falling and other injuries. (7) The elliptical requires you to maintain stability and balance through your core and legs as you train your cardio.

It’s also a good way to practice rotary stability — or maintaining your core and spine position as you move through your extremities. (8)

Mobility-wise, you are getting a lot of good work through a customizable range of motion as you move your arms and legs. Staying engaged through your muscles helps you control your range of motion, improve mobility, and may even have carry-over effects on your strength gains.

A Time-Saving, Space-Saving Sweat

A cardio workout on an elliptical machine can be an efficient, full-body, muscle-engaging experience. To get the most out of it, it’s important to have good form and keep track of your progress over time. If you’re ready to buy one for your gym or for a great at-home workout, there are several factors to consider.

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Be sure that the machine will fit in your space and that the foot pedals and weight limit are right for your body. Check out how much noise it makes, which can be indicated by the style, size, and placement of its resistance system. 

Also, find a machine that allows you to track your heart rate and progress over time on a smart app. (A touchscreen and WiFi connectivity are also preferred.) For more fun results, see if it can track your binge-watching on Netflix as well. 

Engage your glutes and core, and get pedaling.

References

1. Target Heart Rate and Estimated Maximum Heart Rate, Centers for Disease Control website https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm
2. Eken MM, Withers A, Flanagan K, Burger J, Bosch A, Lamberts RP. Muscular Activation Patterns During Exercise on the Treadmill, Stepper, and Elliptical Trainer. J Strength Cond Res. 2022 Jul 1;36(7):1847-1852. 
3. Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531. 
4. Piercy, Katrina L., and Richard P. Troiano. “Physical activity guidelines for Americans from the US department of health and human services: Cardiovascular benefits and recommendations.” Circulation: Cardiovascular Quality and Outcomes 11.11 (2018): e005263.
5. Lanier JB, Bury DC, Richardson SW. Diet and Physical Activity for Cardiovascular Disease Prevention. Am Fam Physician. 2016 Jun 1;93(11):919-24. PMID: 27281836.
6. Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. 
7. Thomas E, Battaglia G, Patti A, Brusa J, Leonardi V, Palma A, Bellafiore M. Physical activity programs for balance and fall prevention in elderly: A systematic review. Medicine (Baltimore). 2019 Jul;98(27):e16218.
8. Cook G, Burton L, Hoogenboom BJ, Voight M. Functional movement screening: the use of fundamental movements as an assessment of function-part 2. Int J Sports Phys Ther. 2014 Aug;9(4):549-63. 
9. Qiu S, Cai X, Sun Z, Li L, Zuegel M, Steinacker JM, Schumann U. Heart Rate Recovery and Risk of Cardiovascular Events and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. J Am Heart Assoc. 2017 May 9;6(5):e005505.

The post What to Consider Before Buying an Elliptical Machine appeared first on BarBend.

Many bodybuilding experts and insiders might say that Brazil is the birthplace of the Wellness division, which places emphasis on larger legs and glutes. The division has grown in popularity worldwide, but it’s a feature attraction in South America. 

The next pro Wellness show is the 2023 Musclecontest Rio Pro, scheduled for Saturday, March 25, 2023, in Rio de Janeiro, Brazil. This is the second edition of this contest. Julia Chitarra won the contest in 2022.

No athlete in this contest has won a pro show, nor have they qualified for the Wellness Olympia in Wellness before. The roster is below, with names in alphabetical order:

2023 Musclecontest Rio Pro Wellness Roster | Wellness Division

• Jessica Basso
• Renata Guaraciaba
• Rose Lopes
• Debora Pereira
• Simara Walter

Five Brazilian competitors are on the roster, the winner of which will earn qualification for the 2023 Wellness Olympia, where they will face the defending champion, Brazil’s own Francielle Mattos.

[Related: 2023 Sampson Showdown Pro Wellness Show Preview]

Jessica Basso

Basso is the 2022 Amateur Olympia Spain Wellness champion. She quickly got to work with her IFBB Pro League card by competing in two shows. She placed sixth in the 2022 Empro Pro and 2022 Mr. Big Evolution Pro. This will be her first competition for the 2023 season.

Renata Buarciaba

Buarciaba is a former Figure pro who competed on the Figure Olympia stage; she was outside the top 15 in 2015. After a five-year hiatus, she entered the Wellness division in 2020.

Buarciaba still seeks her first pro win in the Wellness division. Her highest placing so far is a second in the 2022 Argentina Sur Cup Pro.

Rose Lopes

Lopes is also known as Rose Lopes Atleta. According to NPC News Online, Lopes has no pro contests on record. So, this will be her professional debut. 

[Related: Layne Norton Breaks Down Which Diet Is Better for Performance: Low-Carb or Low Fat?]

Pereira was in the inaugural edition of this show in 2022, when she placed fifth. That was her highest placing in three pro contests that year. She will begin her second year in the pro ranks at this contest. 

Simara Walter

Walter earned her pro card in 2022 at the NPC Worldwide Champions Cup Pro Qualifier event in May. She placed 11th in the Empro Pro and 13th in the Mr. Big Evolution Pro. Basso finished ahead of her in both contests.

Walter reported in an Instagram post that she’s been eating 1,400 calories daily to prepare for this contest with the hope of bringing more muscle to the stage.

More Bodybuilding Content

• Olympia Judge Terrick El Guindy: Aesthetic Bodybuilders Are “Bad News” for Mass Monsters
• Ashley Kaltwasser Shares Bikini Contest Prep Tips to Consistently Compete at the Highest Level
• 4-Time Mr. Olympia Jay Cutler Shares His 3 Favorite Calf Exercises

Featured image: @reguaraciaba on Instagram

The post 2023 Musclecontest Rio Pro Wellness Show Preview appeared first on BarBend.

Saturday, March 25, 2023, is a busy day for the IFBB Pro League because there are three shows taking place. The 2023 Klash Series Championship will be held in Orlando, FL, along with two pro Wellness shows in Brazil and Nevada. The 2023 Musclecontest Rio Pro is in Rio de Janeiro, Brazil, and the 2023 Sampson Showdown Pro is in Las Vegas, NV.

All three shows grant 2023 Olympia qualifications to their respective winners, as do all shows on the 2023 schedule leading up to the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023. The Sampson Showdown Pro will feature five Wellness pros in search of that victory and qualification. The roster is below:

2023 Sampson Showdown Pro Roster | Wellness Division

• Alexis Adams
• Tina Breshears
• Haley Johnson
• Tammy Sievers
• Elizabeth Williams

[Related: Lee Priest Makes a Case for Using Less Weight During Lat Pulldowns]

[Related: Mass Monster Craig Golias Expresses the Importance of Maintaining an X-Frame]

Alexis Adams

Adams is the 2022 NPC Junior Nationals Wellness winner, and has only competed once as a pro. She was third at the 2022 Tampa Pro. This will be her first full season in the pro ranks, and this show is her season debut. Winning in Orlando would give her over seven months to prepare for the 202023 Olympia should she choose to not compete again before then.

Tina Breshears

California native Tine Breshears is a Masters competitor competing in the the Over 35 and Open contests in Orlando. Breshears turned pro in 2016 but has yet to win a contest in either category. She was a Bikini competitor before making the jump to Wellness in 2021.

Haley Johnson

Like Adams, Johnson turned pro in 2022. Johnson was the Wellness winner of the NPC Junior USA contest. She made her pro debut in the 2022 Texas Pro, where she finished seventh overall. This will be her debut contest of the 2023 season.

[Related: Yoga for Bodybuilding: How Getting Flexible Helps You Gain Muscle]

Tammy Sievers

Sievers will join Breshears in the Masters and Open shows in Orlando with hopes of scoring her first victory in either category. She became an IFBB Pro via her win at the the 2021 NPC Masters USA competition. Counting amateur and pro shows, Sievers has six years of onstage experience.

Elizabeth Williams

This is Williams’ pro debut. Her amateur career concluded with a runner-up finish at the 2021 NPC Teen, Collegiate, and Masters National Championships. She took the 2022 season off. Even though she qualified as a Masters athlete, she is only scheduled to compete in the Open category in Orlando.

More Bodybuilding Content

• Olympia Judge Terrick El Guindy: Aesthetic Bodybuilders Are “Bad News” for Mass Monsters
• Ashley Kaltwasser Shares Bikini Contest Prep Tips to Consistently Compete at the Highest Level
• 4-Time Mr. Olympia Jay Cutler Shares His 3 Favorite Calf Exercises

Featured image: @haleybabycakes on Instagram 

The post 2023 Sampson Showdown Pro Wellness Show Preview appeared first on BarBend.

Episode 38 of The Mike O’Hearn Show was published on Generation Iron‘s YouTube channel on March 24, 2023. It featured the show’s namesake in conversation with mass monster bodybuilder Craig “Goliath” Golias, who stands six feet, three inches, and weighs 340 pounds.

When O’Hearn opened the discussion with “what’s your body part,” implying what Golias’ believes is the best attribute of his physique, “Goliath” said his lats. It tee’d up their scheduling of a back training session together in Las Vegas, NV, in the future and set the tone for their discussion about training and nutrition. Check it out in the video below:

[Related: Lee Priest Makes a Case for Using Less Weight During Lat Pulldowns]

Golias didn’t start his fitness journey until he was 20 years old. At the time of their conversation, Golias expressed that he was currently “natty,” meaning that he is not on a steroid cycle, except he still takes testosterone replacement therapy (TRT).

Some of the side effects of coming off a steroid cycle without using TRT had previously plagued Golias. He mentioned that at that time, he didn’t want to train, his sex drive plummeted, and he even lost his taste for a short period.

Deception of Height & Maintaining the X-Frame

O’Hearn and Golias are the same height, and both men recognize that when people see them in person, they appear even larger than they do in their photos on Instagram — which already displays them as gigantic figures. 

There are barely any bodybuilders at that height; it doesn’t really exist. Most bodybuilders are 5’6 to 5’10.

Before the COVID-19 pandemic locked down the USA, the 39-year-old Golias reached his peak weight of nearly 360 pounds.

I was so big, it was uncomfortable, but people freaked out; they loved seeing it.

The component that guides Golias’ choices to put on or lose size is maintaining a tight waist. The V-tapered look is what Golias feels “is bodybuilding.” Anyone who commits hard enough can pack on mass with a gut. Supporting mass while maintaining an aesthetic look is the balance Golias aims for.

I want to keep that X-frame. You will always see me keep my waist in check.

[Related: Layne Norton Breaks Down Which Diet Is Better for Performance: Low-Carb or Low Fat?]

More Bodybuilding Content

• Ashley Kaltwasser Shares Bikini Contest Prep Tips to Consistently Compete at the Highest Level
• 4-Time Mr. Olympia Jay Cutler Shares His 3 Favorite Calf Exercises
• Yoga for Bodybuilding: How Getting Flexible Helps You Gain Muscle

Featured image: @craiggolias on Instagram

The post Mass Monster Craig Golias Expresses the Importance of Maintaining an X-Frame appeared first on BarBend.

Although Australian bodybuilding legend Lee Priest hasn’t competed since 2013, when he won the NABBA Universe title, his physique updates prove he still has great conditioning. The six-time Mr. Olympia competitor was inducted into the Muscle Beach Hall of Fame in Venice, CA, on May 30, 2022. Priest made his Olympia debut in 1997 with a sixth-place finish, ahead of other top athletes of that era, including Chris Cormier (eighth) and Ronnie Coleman (ninth). 

To compete amongst the highest level like “The Blonde Myth,” building a dense back and barn door lat spread is non-negotiable. A video was published on the Sam’s Fitness — Gym Equipment YouTube channel on March 16, 2023, of Priest demonstrating how to correctly perform the close-grip and wide-grip lat pulldowns. Check it out below:

[Related: 2023 Klash Series Championship Bodybuilding Show Preview]

Lee Priest’s Lat Pulldown Tips 

Priest dismisses the claim that building a broad back results from using a wide grip on lat pulldowns. In his opinion, a wide back primarily spawns from genetics. However, he recommends using a grip that is comfortable at about shoulder width. He uses a close grip to build thickness in the mid-back. 

Priest expressed the importance of staying upright and squeezing the lats as the weight is pulled down toward the chest. Otherwise, the arms are likely biased and perform the bulk of the work. 

“Once you get that feel [practicing the movement with no weight], put on 30 pounds to feel what it’s like with a little bit of weight,” said Priest. “Then try and keep that same feeling as you go heavier. If you start losing that feeling in your back, you know it’s more arms than back.” 

Leaning back a bit as the weight is pulled toward the chest is acceptable. Leaning back too much, though, takes engagement off the back muscles. Stay upright while pulling the weight as far down as possible without disengaging the back. Priest urged to never bring the weight down in front of the torso past the chest.

[Related: Olympia Judge Terrick El Guindy: Aesthetic Bodybuilders Are “Bad News” for Mass Monsters]

Weight, Sets, and Reps 

Priest demonstrated the close-grip and wide-grip lat pulldowns without weight. He advised using lighter weights on the exercise to activate the muscle fibers in the back — building mind-muscle connection. Once the lifter feels no tension in the back, it’s indicative that the weight is too heavy. By failing to pull from the elbows, it’s likely the lats are not appropriately activating. 

Priest recommended four to five sets of eight to 12 reps, highlighting that weight should not be the priority for lat pulldowns. Slower contractions that allow the lifter to sufficiently activate the lats are what counts. 

“Sometimes, when I demonstrate the movement going slower and squeezing it, I feel it more than when training it at home with heavier weights,” said Priest. “Sometimes I forget [to focus on feeling the movement] and start pulling and not contracting.” 

Priest told viewers to “leave the ego at home” when training the back. Bodybuilding is about training muscles, not movements.

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The IFBB Pro League’s 2023 Klash Series Championship show is scheduled to take place on Saturday, Mar. 25, 2023, in Orlando, FL. That is also the site of the 2023 Olympia weekend, which will take place on the weekend of Nov. 2-5.

The Klash Series Championship will feature the Bikini division. Nineteen athletes from four different countries hope to win the show and earn a Bikini Olympia qualification. Whoever does will return to Orlando in the fall to compete for their division’s world championship. The roster of athletes is below, with names in alphabetical order:

2023 Klash Series Championship Roster — Bikini Division

• Debra Becker
• Urchal Byambatseren
• Aimee Leann Delgado
• Rebecca Flachner
• Toniesha Gaddis
• Abbi Gaetano
• Brittany Gillespie
• Ashley Hampton
• Janine Herrera
• Priscila Leimbacher
• Kiki McClellan
• Steffanie Mendel
• Chris Nicole
• Emily Plajer
• Kimberly Riley
• Kathy Seitz
• Anastasia Shatokhina
• Jennifer Spreadbury
• Carlee Stevenson

[Related: Ashley Kaltwasser Shares Bikini Contest Prep Tips to Consistently Compete at the Highest Level]

 

 

 

 

 

 

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A post shared by Aimee Delgado | IFBB BIKINI OLYMPIAN (@fitnessbyaims)

[Related: Olympia Judge Terrick El Guindy: Aesthetic Bodybuilders Are “Bad News” for Mass Monsters]

Favorites to Watch

Below are three athletes who could jump up the judges’ scorecards during callouts:

Aimee Leann Delgado

Delgado is an American competitor coming off a sixth-place finish at the 2022 Bikini Olympia contest, which was won by Maureen Blanquisco. Delgado is the only athlete in this lineup who competed on that stage.

2022 marked Delgado’s Olympia debut. She needs to win a pro show to qualify for the 2023 Olympia. Delgado has two pro wins in her career, and finishing in the top six against the best in the world makes her an instant favorite for the Klash in Orlando.

Abbi Gaetano

Gaetano is from Utah and has experience winning on pro Masters stages. She won most recently at the 2022 Hurricane Pro. That was her sixth career victory, and she placed third in the open division contest.

Gaetano has yet to win a contest to qualify for the Olympia, but her structure gives her a chance to place high and maybe take the win if she peaks properly.

Priscilla Leimbacher

Leimbacher has been a professional since 2018 and made her Bikini Olympia debut in 2019 when she placed 13th. Her only pro victory thus far was at the 2019 Pittsburgh Pro. However, she has placed in the top three at the 2021 Arizona Pro.

Leimbacher took the 2022 season off, so it will be intriguing to see how the Switzerland native improved over the last two years. Unlike when she last competed, only victories earn Olympia qualifications in 2023.

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When aiming to improve one’s performance, which is the better diet to follow: low-carb or low-fat? That was the topic of a study breakdown in a video published on powerlifter and nutritional scientist Dr. Layne Norton‘s YouTube channel on March 22, 2023.

Norton dissected a 2023 crossover study in Frontiers in Nutrition that tracked subjects’ performances running at least 20 miles per week and a sub-seven-minute mile after a month on a low-carb or low-fat diet. The study sought to assess the effects on “performance, body composition, substrate oxidation, cardiometabolic, and 31-day minute-by-minute glucose (CGM) biomarkers. (1)

The same subjects followed each diet for one month before being tested for the above biomarkers. There was a “washout period” between those months. Check out the video below, wherein Norton breaks down the study’s findings:

[Related: 6 Nitric Oxide Benefits for Cardio Health and Training Performance]

Low-Fat vs. Low-Carb

Although the macro breakdown for each diet was obviously different, the study was “isocaloric,” meaning that subjects consumed equal calories while following each diet. Per Norton, the study found “no difference in performance or body composition…between the groups.”

These results did not surprise Norton. As calories were consistent across both diets, body composition remaining consistent as well was more or less the expectation. Aside from “extreme exercise,” Norton also seemed unsurprised by the lack of improved performance when following one diet versus the other.

[Related: What You Need to Know About Dry Scooping Pre-Workout]

More Nutrition Content

• Your Guide to Prime Cuts — The Training-Nutrition Strategy for Long-Term Muscle Growth
• Refeed Day Vs. Cheat Meal — Which to Do and When
• 6 BCAA Benefits Every Lifter Should Know About

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Prins, P. J., Noakes, T. D., Buga, A., D’Agostino, D. P., Volek, J. S., Buxton, J. D., Heckman, K., Jones, D. W., Tobias, N. E., Grose, H. M., Jenkins, A. K., Jancay, K. T., & Koutnik, A. P. (2023). Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males. Frontiers in nutrition, 10, 1084021. https://doi.org/10.3389/fnut.2023.1084021

Featured image: @biolayne on Instagram

The post Layne Norton Breaks Down Which Diet Is Better for Performance: Low-Carb or Low Fat? appeared first on BarBend.

The era of the “mass monster” defined bodybuilding in the ’90s and 2000s, with competitors like Dorian Yates and Ronnie Coleman typifying the look of the time. While trends change, it seemed like size was back in vogue when the near-300-pound Mamdouh “Big Ramy” Elssbiay had a two-year Mr. Olympia run in 2020 and 2021.

However, according to Olympia judge Terrick El Guindy, more aesthetically pleasing bodybuilders like Andrew Jacked could overtake current mass monsters like Nick Walker in future shows’ scorecards. Check out his interview on the Prime Time Muscle YouTube show:

[Related: 9 Bodybuilders Under 200 Pounds Who Were Absolute Giant Killers]

The Future of Bodybuilding Champions

In the lead-up to the 2023 Arnold Classic, many in the bodybuilding world had eyes on Nick Walker as the favorite to win. “The Mutant” finished third at the 2022 Mr. Olympia and had momentum leading into the show. However, Samson Dauda, who finished sixth at the 2022 Olympia, beat the heavy favorite, leaving Walker in the runner-up spot and Andrew Jacked in third.

On Prime Time Muscle, El Guindy explained that the recent rise of more aesthetically pleasing physiques puts pressure on competitors whose physiques are primarily competitive via their sheer mass.

[Related: Arnold Schwarzenegger vs. Chris Bumstead: Breaking Down a Fantasy Bodybuilding Matchup]

“Once you have aesthetically pleasing guys moving up, you’re about to look like a box if you don’t have the lines,” El Guindy said. By “lines,” El Guindy is referencing muscle separation and the definition that comes with top-tier conditioning.

El Guindy made special mention of Andrew Jacked, Samson Dauda, Derek Lunsford, and Rafael Brandao as some of “the most genetically gifted guys” currently competing in the Men’s Open.

Aesthetics Vs. Mass

El Guindy added that if bodybuilders like Jacked and Brandao add mass to their backs, it could harken back to the ’90s when competitors like Flex Wheeler, Chris Cormier, and Shawn Ray were in their primes. If that happens, El Guindy believes those types of aesthetic physiques touting balance and conditioning would be “bad news for guys like Nick Walker and Michal Krizo,” who are both notorious for their unreal size.

[Related: Bodybuilding’s Uncrowned Mr. Olympia: Nasser El Sonbaty]

According to El Guindy, Big Ramy’s Olympia run was positive for all mass monsters. However, if more aesthetic bodybuilders like Dauda continue to rise to the top, it’s a telltale sign of what the judges prefer.

Will this trend continue at the 2023 Olympia? Fans will have to wait until the show hits Orlando, FL, from Nov. 2-5 to find out.

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Keep up with the latest bodybuilding news on BarBend:

• 4-Time Mr. Olympia Jay Cutler Shares His 3 Favorite Calf Exercises
• Why Standardizing Form Is Important According to Hunter Labrada
• Ryan Terry’s Updated Ab Training Includes High-Intensity Intervals

Featured Image: @arnoldsports on Instagram

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