Bumstead smashed a set of 150-pound incline dumbbell bench presses during a recent workout with his personal coach, Hany Rambod, as the calendar inches toward the biggest night in bodybuilding.

Chris Bumstead 150LB Incline Dumbbell Bench Press

Bumstead posted his top set on Aug. 20, 2024, on social media. Let’s look at the set and see what we can learn from it — once we pick our jaws off the floor.

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A post shared by Hany Rambod (@hanyrambod)

[Related: Best Whey Protein Powders for Bulking]

We count 11 repetitions with 150 pounds on the incline dumbbell bench press. That’s one spectacular lift for a bodybuilding chest workout, particularly while Bumstead wades deeper into an aggressive calorie deficit. Here’s what you can take away from this set: 

Calorie deficits do not impair your ability to lift heavy or increase strength. At least, not until you are extremely deep into a cut like Bumstead will be in the final 4-6 weeks of his Olympia prep. In fact, you should make more of an effort to lift heavy when you’re cutting.

• Studies show that calorie deficits can impact muscle but shouldn’t affect maximal strength nearly as much, if at all (1).
• Lifting heavy can help preserve muscle better than lower-intensity training. (2)

• According to some literature, verbal encouragement can positively influence maximal strength and endurance (3), and if you’re lifting ultra-heavy for a high-rep set as Bumstead did, you’ll need both.
• Rambod cued Bumstead to slow down his eccentric on the final rep. Stacking more time under tension while the muscle stretches is fantastic for hypertrophy. (4)

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[Related: Best Pre-Workout Supplements for Hypertrophy]

Rep ranges do not matter for hypertrophy; proximity to failure does. Eleven is a peculiar number of reps to see in a workout. Bumstead likely didn’t have that number in mind when he started. He may have wanted 10 or 12, but regardless, effort matters much more than an arbitrary number. Your muscles can’t count. 

• Contemporary data shows you can build muscle across a wide range of reps, generally between 5 and 30, as long as you work in reasonable proximity to failure. (5)

Big lifts like Bumstead’s 150-pound incline dumbbell bench press are awe-inspiring, but that doesn’t preclude them from being educational. You can learn a lot by watching the pros closely — with less than two months until the “O,” we bet that Bumstead will keep putting on clinics as he approaches his peak. 

More Bodybuilding News

• Why Chris Bumstead Can’t Build More Muscle
• Jay Cutler’s $50,000-per-Year Bodybuilding Diet
• Phil Heath’s “Three Ts” for Bigger Arms

References

1. Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scand J Med Sci Sports. 2022 Jan;32(1):125-137. doi: 10.1111/sms.14075. Epub 2021 Oct 13. PMID: 34623696.
2. Wyckelsma VL, Levinger I, McKenna MJ, Formosa LE, Ryan MT, Petersen AC, Anderson MJ, Murphy RM. Preservation of skeletal muscle mitochondrial content in older adults: relationship between mitochondria, fibre type and high-intensity exercise training. J Physiol. 2017 Jun 1;595(11):3345-3359. doi: 10.1113/JP273950. Epub 2017 Apr 23. PMID: 28251664; PMCID: PMC5451733.
3. Engel FA, Faude O, Kölling S, Kellmann M, Donath L. Verbal Encouragement and Between-Day Reliability During High-Intensity Functional Strength and Endurance Performance Testing. Front Physiol. 2019 Apr 25;10:460. doi: 10.3389/fphys.2019.00460. PMID: 31073290; PMCID: PMC6497006.
4. Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
5. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.

Featured Image: @cbum / Instagram

The post Chris Bumstead Demolishes 150-Pound Incline Dumbbell Bench Press Ahead of 2024 Olympia appeared first on BarBend.

“After last Olympia (2023), I was contemplating sitting out to try to get closer to my weight cap,” Ruffin wrote in part of his statement. “The elbow injury basically solidified that decision.”

Ruffin shared that the weight cap for his height is 187 pounds. He usually weighs in at around 170 pounds. He is one of the original athletes from the first Classic Physique Olympia show in 2016. He finished ninth that year to inaugural champion Danny Hester. Ruffin has placed as high as second twice to Chris Bumstead in 2020 and 2021. Ruffin ranked fifth at the 2023 Classic Physique Olympia in Orlando, FL, when Bumstead won his fifth championship.

Ruffin qualified for the 2024 Olympia in November 2023, winning the Sheru Classic India Pro show in Mumbai, India. He has not competed in the 2024 season, hoping the extended time off could help him prepare for the 2024 Olympia. 

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A post shared by Terrence Ruffin | Online Coach (@ruff_diesel)

With Ruffin out of the running for the 2024 Olympia, that leaves a top-six position open for another contender to take advantage of. Bumstead is the clear favorite to win his sixth title for many experts. Still, other contenders include 2024 Arnold Classic Physique champion Wesley Vissers, two-time Arnold winner Ramon Rocha Querioz, two-time Olympia winner Breon Ansley, and the popular Urs Kalecinski.

Being able to play around with 17 pounds, I hope to bring something truly incredible next year.

Ruffin’s absence from the 2024 Olympia means he must qualify for the 2025 Olympia. The qualification rules for the 2025 Olympia season have not been announced as of Aug. 21, 2024. However, Ruffin feels confident that he not only can requalify but fare well with the extra size he intends to put on.

More Bodybuilding Content

• Take a Tour Through Wesley Vissers Vintage Gym
• Exercise Scientist Dr. Mike Israetel Explains How To Squat For Quad Growth
• 7x Mr. Olympia Phil Heath Uses the “Three T’s” For Bigger Arms

Featured Image: @ruff_diesel on Instagram 

The post Terrence Ruffin Will Miss the 2024 Classic Physique Olympia appeared first on BarBend.

On Aug. 18, 2024, Vissers offered a virtual tour of his meticulously designed gym, confidently stating that it’ll revolutionize his training.

[Related: 7x Mr. Olympia Phil Heath Uses the “Three T’s” For Bigger Arms]

Vissers’ Vintage Gym Setup 

Vissers reveals that 10 gym80 machines were added to his Vintage Gym, which he describes as a vintage bodybuilding gym.

This will totally change the prep for this Olympia and the future competition.

Acquiring the equipment required significant planning. Vissers cut out pictures of the equipment from a gym80 magazine and spread them on the floor to help him understand how he wanted everything set up.

‘You’ve got to figure out beforehand how many square meters to add with the new floors, how many machines fit in there, and how do you configure them so they fit together as well and put them a bit in a logical order so you don’t have arms and legs and chest and back all in a chaotic manner,” said Vissers.

Wesley Vissers’ Leg Workout at the Vintage Gym

Vissers is committed to rigorous leg days 10 weeks out from the 2024 Olympia. Here’s a list of his leg exercises that he tests on his new equipment: 

• Machine Seated Calf Raise
• Machine Nordic Curl
• Machine Free Squat
• Machine Leg Press
• Machine Lying Leg Curl

Machine Seated Calf Raise

Vissers begins his leg training with seated calf raises. He prepares the machine, positions himself, and adopts a neutral grip to grasp the support for enhanced stability. He prefers this machine over his previous one, noting the latter was a less reliable, cheaper model.

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Vissers enjoys the sturdiness of his new machine and likes how he can move through his full range of motion without the weight plates touching the ground. Additionally, the equipment doesn’t hurt his quads because of its thick padding.

Machine Nordic Curl

Vissers describes this machine as a perfect match for his half-Norwegian heritage. Vissers performs this exercise with slow, controlled eccentrics, highlighting the importance of the stretch for muscle growth. (1)

“Normally, I would have to go crazy in a leg curl to feel half of what I’m feeling now. This is going to be a big difference,” described Vissers. “Of course, during the prep, you can build a lot of muscle, but you can maintain it better this way and get those cuts to showcase on the stage.”

Machine Free Squat

Vissers introduces his latest equipment innovation, the free squat with back support. He selected this machine for its unique advantages over traditional options like the leg press, hack squat, and conventional squat, offering more range of motion, stability, versatility, and sturdiness. 

“Research says that you build more muscle in the stretch. The builder that engineered this machine thought about that. Whether you want the weight to be difficult at the top or the bottom is your choice, but I prefer the bottom to be heavier for maximum results,” said Vissers. 

Machine Leg Press & Machine Lying Leg Curl

Vissers takes to the leg press machine, where he appreciates the machine’s angle and the plate’s alignment with his ankle movement. Vissers executes multiple unilateral sets on the lying leg curl, concluding his leg day.

Vissers’ Upper Body Building Machines 

Vissers showcases some of the other equipment he acquired for his upper body, including:

• Chest Press Machine (has an inbuilt drop set function)
• Triceps Dip Machine
• T-Bar Row
• Preacher Curl Machine

Vissers reports an excellent workout, absent aches or pains. As he prepares for the 2024 Olympia, he eagerly incorporates leg extension and curl machines with his new equipment into his training.

Reference

1. Hody, S., Croisier, J. L., Bury, T., Rogister, B., & Leprince, P. (2019). Eccentric Muscle Contractions: Risks and Benefits. Frontiers in physiology, 10, 536. https://doi.org/10.3389/fphys.2019.00536

Featured image: @wesleyvissers on Instagram

The post Take a Tour Through Wesley Vissers’ Vintage Gym appeared first on BarBend.

Below is a glimpse of his first day of the radical dietary change:

[Related: Mitchell Hooper Critiques Eddie Hall’s “16,000-Calorie” Strongman Diet]

What Is in Eddie Hall’s 8,000-Calorie Carnivore Diet?

Hall switched diets because he’d been eating without restraint for months and had gained weight. He now weighs 168 kilograms (370 pounds) and plans to get his body fat percentage back in check by limiting his diet to organic meat and eggs.

“I’m going to eat nothing but meat and eggs for the entire day,” Hall states. “…everything I’m eating is organic. In the diet, I can’t have fruits, vegetables, nuts, carbs, and sugars.”

Hall previously tried a keto diet but didn’t adhere to it. He plans to commit to the carnivore diet for three months, and this is the beginning of that journey. Hall emphasizes his goal of consuming 10 liters of water daily. He supplements with a scoop of his preferred hydration powder to his drink.

“The most important elements of my day is getting fluids in and staying hydrated,” said Hall. “It’s full of essential electrolytes, such as magnesium, sodium, and potassium.”

Hall outlined the advantages of the carnivore diet:

• Better Sleep
• Weight Loss
• Increase in energy

Breakfast

• Calories — 1,529
• Protein — 106 grams
  • 100 grams of organic smoked pack of salmon: 152 calories, 22 grams of protein
  • 300 grams of cottage cheese: 280 calories, 30 grams of protein
  • Five scrambled eggs: 250 calories, 30 grams of protein
  • 500 milliliters of full-fat milk: 375 calories, 18 grams of protein
  • 50 grams of butter: 372 calories

Hall can’t have carbs, so he has to increase his calories via fats. Following breakfast, Hall consumes greens, fiber, mushrooms, glutathione, and vitamin C, with a scoop of Big D pre-workout.

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“We’ve got general health tablets full of vitamin D, Omega-3s, turmeric, magnesium… different kinds of multivitamins and minerals,” said Hall. “That’s big with the carnivore diet because you have no fruits and vegetables. You’ll lack vitamins and minerals.”

Lunch 

• Calories — 2,471
• Protein — 162 grams
  • 400 grams ribeye steak: 1,100 calories, 96 grams of protein
  • Eight Eggs: 560 calories, 48 grams of protein
  • 500 milliliters of whole milk: 375 calories, 18 grams of protein
  • 50 grams of butter: 372 calories

Dinner 

• Calories — 1,983
• Protein — 137 grams
  • 500 grams of salmon: 1,180 calories, 93 grams of protein
  • Five eggs: 350 calories, 30 grams of protein
  • Bone broth: 81 calories, 19 grams of protein
  • 50 grams of butter: 372 calories

Post-Workout

• Whey protein shake: 226 calories, 92 grams of protein
• Steak: 1,164 calories, 96 grams of protein 
• Three eggs: 210 calories, 18 grams of protein 
• 50 grams of butter: 372 calories 

Evening Snack

• Bone broth
• 450 grams of Greek yogurt — 418 calories, 41 grams of protein 

Total Calories & Protein

• Calories: 8,454
• Protein: 616 grams

More Strongman Content

• How Tom Stoltman Eats 11,000 Calories a Day While Traveling
• 2024 Strongest Man on Earth Results
• Every Accessory Exercise Strongman Martins Licis Trains During Contest Prep

Featured image: @eddiehallwsm on Instagram

The post Eddie Hall’s 8,000-Calorie Carnivore Diet, Explained appeared first on BarBend.

Heath was recently at the TYB by Yasir Khan gym in Dubai, UAE, where he shared his favorite training tips for getting big arms with definition.

Phil Heath’s Arm Day Exercises

• Cable straight bar triceps pushdown
• EZ bar cable curl
• Machine triceps extension
• Machine preacher curl
• Machine alternating triceps extension

[Related: The 8 Worst Exercises for Strength, From the “Impractical” to the “Stupid”]

Note: The number of sets and reps was not provided for Heath’s arm workout. 

Cable Straight Bar Triceps Pushdown 

Heath uses machine instructions as a reference for pushdown form. “Why not try to do it just like how this says? These machines were made with good biomechanics,” Heath informed.

“Stand up straight, lower, back tight, chest up,” Heath cues. There’s no leaning over the handle with the elbows flared out, as it involves more chest and front delts. However, he doesn’t criticize those who do.

Heath grips the ends of the short bar shoulder width apart and flexes his arms to 90 degrees. He presses down, squeezes, and repeats using an even, controlled tempo. 

EZ Bar Cable Biceps Curl & Machine Triceps Extension

Heath’s first biceps trick is a curved bar cable curl with his hands fully open for better control and biceps contractions. 

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Heath closed his grip and performed isometric holds. He paused for five seconds at the top, lowered the weight for five seconds. After strict reps, he broke form and lifted with a faster tempo to finish the set. There were only two sets shown.

Heath’s Three T’s For Big, Detailed Arms

Heath is a proponent of controlled reps, often expressing his distaste for wild technique. He doesn’t believe that quality muscle results from good genetics or drugs. Rather, he believes in the three T’s: 

• Technique
• Time under tension
• Tempo

Try to do it more strict. Over time…you get that real muscle.

Heath implemented seated triceps extensions to vary the angle and emphasize the long head of the triceps. He lifted the elbows to chest height and pressed forward using a neutral grip (palms in). 

Machine Seated Preacher Curl & Alternating Triceps Extension

Heath avoids hunching over orand swinging the weight during preacher curls. Heath stays nearly upright with his arms at a slight angle, not flat against the machine padding. Heath attributes his healthy joints and tendons to his smarter training methods.

You don’t want that tension on the tendon.

Heath finished his routine with alternating triceps extensions — a pushdown variation. He locked his elbows back against the padding laterally away from his sides then gripped the vertical handles and pressed straight down to contract his triceps. He reversed the motion and repeated reps. 

Maximizing Stretch and Tension 

Heath is a genetic anomaly and may get away with using less exercise variety. To maximize triceps growth, it’s recommended to include extensions with the arms held overhead, which Heath didn’t incorporate in this workout. 

Anatomically, overhead extensions are the only way to fully stretch the triceps long head due to its shoulder attachment. Overhead extensions have been shown to produce 40 percent more muscle growth than cable pushdowns performed with the arms neutral. (1) This suggests that the stretch is essential to muscle gains. Emerging research has shown significantly more muscle growth by loading muscles in the lengthened position. (2)(3)

References

1. Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279
2. Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.
3. Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

Featured image: @philheath on Instagram

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What is certain, though, is that Reeves isn’t ready for a break. After winning America’s first weightlifting gold in 24 years during the Paris 2024 Women’s 71KG event, Reeves, 21, has her “sights set” on the class’ existing world records. 

[Related: Best Barbells for Women]

Olivia Reeves on the 2028 Olympics

Speaking with BarBend on Aug. 18, 2024, Reeves indicated that she doesn’t want to make any firm commitments to another Olympic qualification cycle right off the bat.

• “I’m open to it, but it’s difficult to know where I’ll be in four years,” Reeves said. “I’d like to think ‘yes,’ but I’ll take it one competition at a time, just like I did for this quad.” 

Reeves blasted her way, one meet at a time, to the world’s number-two slot in the Women’s 71-kilogram category by the end of the Paris qualification cycle. She sat behind Team China’s world record holder, Liao Guifang, who was not selected for their Olympic team. 

At the time, it was speculated that Reeves’ rapid increases in strength may have deterred China from dedicating one of their six athlete slots to Liao, who holds the world record in the weightlifting Total at 273 kilograms. This is something Reeves wants to change.

Olivia Reeves Has Her “Sights Set” on World Records

Reeves may not be locked in for LA2028 just yet, but she’s got other goals to pursue in the interim. 

• “I will continue to train and compete. I have my sights set on the 71-kilogram world records,” Reeves continued.

Nearly all women’s weightlifting world records are held by Asian athletes. The 71-kilo category is one of two women’s divisions wherein all three records belong to athletes from different countries (as of Aug. 2024). But if Reeves gets her way, all three could go to the U.S.:

• Snatch: 121 kilograms | Angie Palacios-Dajomes (ECU)
• Clean & Jerk: 154 kilograms | Song Kuk-Hyang (PRK)
• Total: 273 kilograms | Liao Guifang (CHN) 

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[Related: Best Weightlifting Belts for Heavy Lifting]

She’s not far off. In addition to holding all three Junior 71-kilogram records, Reeves hit her best-ever results in June 2024 during USA Weightlifting’s Senior National Championships.

• Snatch: 120 kilograms 
• Clean & Jerk: 151 kilograms
• Total: 271 kilograms

To set new world records, Reeves must exceed the existing record by at least one kilogram during an International Weightlifting Federation (IWF) event.

Turning the Page

If Reeves were to claim a Senior world record in weightlifting, she would be the first American to ink the United States into the books in over three decades. In 1991, 52-kilogram Robin Goad snatched 81 for, at the time, a world record. 

The 52-kilogram category no longer exists. Weightlifting’s divisions have shuffled several times throughout its modern history, and no American athlete has ever managed to secure the final record in any division before the classes were shuffled again.

With all the momentum (and strength) in the world, Reeves is looking like Team USA’s best chance at changing that.

More Weightlifting News

• Win or Lose, Weightlifters Love Doing Backflips When They Compete
• Weightlifting Rule Leaves Super-Heavy Athletes Breathless at 2024 Olympics
• Solfrid Koanda Worked as an Electrician 3 Years Before She Won the 2024 Olympics

Featured Image: USA Weightlifting

The post Exclusive: Olivia Reeves “Open” to Second Olympics, Wants World Records First appeared first on BarBend.

Chinye shared a training update to his Instagram page on Aug. 15, 2024, which gave insight into his progress and ambitions. His best deadlift on the platform so far is 375.5 kilograms, but this mammoth 400-kilogram pull demonstrates the trajectory that this young lifter is on: 

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Chinye shared his warm-up weights, as well as the top single, and here’s how they went:

• 170 kilograms
• 220 kilograms
• 270 kilograms
• 320 kilograms
• 365 kilograms
• 400 kilograms

Chinye deadlifts with a conventional stance, with the grip inside the foot placement. He also uses a lifting belt to aid intra-abdominal pressure. While the warm-up singles moved easily, the 400-kilogram lift was pretty slow. However, the velocity was consistent throughout the lift, and there was no struggle at lockout, as is often the case with conventional deadlifts.

It’s still not the heaviest ever, so it’s not good enough.

Chinye also shared footage from all three lifts, although it’s unclear whether they were achieved as part of an SBD day or over the course of the week. Regardless, his numbers were astounding:

• Squat — 340 kilograms
• Bench Press — 215 kilograms
• Deadlift — 400 kilograms — 21.5 kilograms over the IPF Junior World Record
• Total — 955 kilograms — 29 kilograms over the IPF Junior World Record

Chinye has already seen success at the highest level. In his first year of competing, he won the silver medal at the 2022 IPF Junior World Championships (JWC), competing in the sub-Junior (ages 14-18) 105KG class.

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However, as he had to cut significant weight for this class, he moved to the 120KG class immediately after this contest. Remarkably, he weighed in four months later at a body weight over 13 kilograms higher.

At his second JWC in 2023, Chinye secured the gold medal. Less than two months later, he went on to win the 2023 European Powerlifting Federation (EPF) Junior European Championships, a fantastic way to end his final year as a sub-junior.

Chinye has already broken sub-junior world records 13 times in his short career and still holds the sub-junior squat, deadlift, and total world records in the 120KG class. Now that he has aged out of the sub-Juniors, he has his sights set on a new batch of records and has hinted that he is aiming for the open records and the Juniors.

Chinye will compete at the 2024 IPF JWC in Malta on Sept. 8, 2024. He is nominated in second place, seven kilograms behind rival Jayden Edwards. However, judging from Chinye’s training videos, he is around 50 kilograms ahead of these nominations. If he can replicate his training numbers on the platform, he will be a dominant force in the Juniors.

More Powerlifting Content

• These 3 Bench Press Mistakes Are Killers, Says Jeff Nippard
• Zuzanna Kula (57KG) Locks Out 169-Kilogram IPF Equipped Bench Press World Record
• The 8 Worst Exercises for Strength, From the “Impractical” to the “Stupid”

Featured image: @nojo.fitness on Instagram

The post 19-Year-Old Nonso Chinye Deadlifts 400KG/881LB Ahead of IPF Junior World Championships appeared first on BarBend.

When you are traveling, you can eat.

[Related: How Tom Stoltman Ate During His 2024 Arnold Strongman Classic Prep]

Monster Shake — 1,035 Calories 

Stoltman jump-started his traveling appetite with a monster-sized breakfast shake that combined high quantities of sugar, dairy, fat, and protein. This is the concoction he blended:

• 180 grams mixed berries
• 100 grams vanilla ice cream
• 300 ml apple juice
• Two bananas
• 450 grams of Skyr yogurt
• Two scoops of collagen protein powder
• Ice cubes

Stoltman gulped down his morning smoothie and found his next meal at Inverness Airport in Dalcross, Scotland. 

Meal Two — 662 Calories

After checking in for his flight, Stoltman ate two big sausages in bread rolls absent condiments.

Meal Three — 1,608 Calories 

Stoltman’s next meal was a huge English-style breakfast in the transit airport lounge. It featured: 

• Eggs
• Hash Browns
• Beans
• Sausages
• Two bread rolls
• One pastry
• Mixed fruit

With just over 3,000 calories and nowhere near his daily target, Stoltman went on an airport snack haul for some easy, sweet calories. 

Snack — 958 Calories 

Stoltman’s hunt returned his favorite Galaxy caramel chocolate and a ready-to-drink Naked brand berry smoothie. Shortly after, Stoltman munched on a bag of crisps (potato chips) before boarding his flight.

Meals Four & Five — 580 Calories | 2,075 Calories 

Ham and cheese pasta with a side of pineapple started Stoltman’s flight journey. While it’s nothing to write home about, the smorgasbord that was his next meal is noteworthy. 

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A post shared by Tom Stoltman (The Albatross) (@tomstoltmanofficial)

Halfway to his calorie target, Stoltman plowed through the following:

• Chicken caesar salad with rolls
• Truffle chicken w/ vegetables
• Cheese and crackers
• Pretzels and chocolate 

Meal Six — 1,000 Calories 

Stoltman scarfed down a chicken and bacon pasta off-camera, adding 1,000 calories to his count. The editing quickly transitioned to his last in-flight meal.  

Meal Seven — 1,050 Calories 

The journey concluded with an English tradition of tea and sweets before landing on U.S. soil. This put Stoltman just under 9,000 calories for the day, with one more meal left after arriving at his hotel. 

Meal Eight — 2,150 Calories 

Once settled in, Stoltman ordered a double cheeseburger with a side of his favorite Haribo Unicorn gummies, bumping his total daily calorie count to 11,118.

Stoltman finished in seventh place overall at the 2024 SMoE. The contest was won by Mitchell Hooper. 2018 WSM Hafthor Björnsson ranked as the runner-up.

More Strongman Content

• 2024 Shaw Classic Women’s Open Results
• 2024 Shaw Classic Men’s Open Results
• 2024 Shaw Classic Lightweight Women’s Results
• 2024 Shaw Classic Lightweight Men’s Results

Featured image: @tomstoltmanofficial on Instagram

The post How Tom Stoltman Eats 11,000 Calories a Day While Traveling appeared first on BarBend.

Labrada took an extended off-season after the 2024 Olympia to address areas for improvement. He will compete at the 2024 Italy Pro on Sept. 8, 2024, to qualify for his fifth-consecutive Olympia showdown should he secure gold.

In a podcast with coach Hany Rambod, Labrada shared insights into his training and diet adjustments during the off-season to achieve peak condition for the 2024 Italy Pro.

Labrada intends to streamline the 2025 competitive season, aiming to compete in multiple shows within a condensed 20-week period. He believes this strategy will maximize his success and lay a strong foundation for the upcoming year.

Last year, we were in prep for 35 to 35 weeks; my body doesn’t like it.

[Related: How Bodybuilders Lee Labrada & Rich Gaspari Build Muscle After 60]

Nutrition Changes

Labrada disclosed his diagnosis of leaky gut syndrome, candida overgrowth, and small intestinal bacterial overgrowth (SIBO) during his 2023 Olympia prep. To address these issues, he adopted a low-FODMAP diet for three months. FODMAPs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols — are carbohydrates that can be challenging to digest. Individuals with digestive problems often find relief by reducing their intake of these specific carbohydrates.

Labrada highlights that this new nutrition strategy yielded the most remarkable transformation in his physique for the 2024 season.

The difference between this year and last is that I fixed my gut health.

The 32-year-old Labrada underscores the pivotal role of eliminating garlic and onions from his diet in his physique transformation. He attributes this change to directly addressing the bacteria responsible for his SIBO and leaky gut syndrome.

Labrada improves his gut health by taking Revive GI+ (a gut health supplement), apple cider vinegar, psyllium husk, lemon juice, and 20 grams of glutamine.

“I have done this every morning since the Olympia…that’s made a world of difference in healing the intestinal lining and setting my stomach,” said Labrada. 

Training Change

Labrada shared that instead of focusing on achieving specific weight and repetition targets for each exercise, he prioritizes training through his full range of motion.

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A post shared by Hunter Labrada IFBB Pro (@hunterlabrada)

“At the end of the day, we are not powerlifters…it’s all about how we look on stage, which is a byproduct of how well we contract the muscle during an exercise,” Labrada explained. 

Should Labrada fall short at the 2024 Italy Pro, the UK Pro on Sept. 14-15, 2024, is his final opportunity to qualify for the 2024 Olympia before the Sept. 15 deadline.

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Featured image: @hunterlabrada on Instagram

The post Bodybuilder Hunter Labrada Improved His Gut Health to Build His Best Physique appeared first on BarBend.

On Aug. 14, 2024, American Men’s Open division bodybuilder Martin Fitzwater pulled back the curtain on his morning routine 10 weeks out of the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.

Fitzwater starts his morning smoking a joint and drinking coffee, a ritual he claims helps him focus and establish a positive mindset for the day ahead. He then ingests gut health supplements, including digestive enzymes, apple cider vinegar, and PepZin GI, alongside additional pills to support liver, kidney, and thyroid health.

Following this, Fitzwater takes progress pictures for his coach, Stefan Kienzl, to ensure his progress is on track. Having a strong support system for mental well-being is critical.

“One of my feedbacks from the 2024 New York Pro was that they wanted to see a different side triceps [pose] and for my front lat spread pose to be more open,” Fitzwater said. 

Ab Workout & Stretching

Fitzwater then hit the gym for an ab workout. Here is a snapshot of the workout:

• Machine ab crunch
• Cable crunch
• Captain’s chair leg raise

Fitzwater performs a light stretching routine to promote blood flow, eliminate metabolic byproducts, and expedite recovery. He practices the eight mandatory poses and the vacuum pose. Fitzwater pays extra attention to his posing during prep.

Breakfast

• Ground chicken — 150 grams
• Rice cakes — Seven pieces
• Strawberries — 100 grams
• Almond butter — 10 grams

Fitzwater prefers ground chicken over chicken breast due to its superior digestibility and ability to absorb condiment flavors. He grinds chicken breast in a food processor, avoiding store-bought ground chicken, which often contains additives or has a higher fat content.

Fitzwater adds a packet and a half of Splenda to the strawberries, enhancing their sweetness.

Road To 2024 Olympia

Per NPC News Online, Fitzwater earned his pro card by winning the 2020 NPC North American Championships. Since then, he has competed in six IFBB Pro shows. His best performance was winning gold at the 2024 Detroit Pro, qualifying for the 2024 Mr. Olympia.

Featured image: @martfitzh2o on Instagram

The post Here’s What a Morning Routine for a Men’s Open Bodybuilder Looks Like appeared first on BarBend.